Ten Tips to Healthy Eating

1. Eat a diverse diet. To maintain your health, you need over 40 different nutrients and no single food  can supply all of them. The higher the variety in the diet, the lower is the risk of a unbalanced diet.  If you have a high fat meal, have a low-fat dinner. If you eat a large portion of meat in one day, you can choose fish for the next day.
2. The basis of your nutrition is carbohydrate-rich food. Most people do not eat enough food rich in carbohydrates like bread, pasta, rice, other cereals or potatoes. More than half of the calories (50-55% of the daily energy) in the diet should come from carbohydrates. Prefer whole grain products to increase your fiber intake.
3. Eat fruits and vegetables several times per day:  Enjoy at least 3 portions of vegetables and 2 portions of fruit each day. This could also include legumes such as lentils, chickpeas and beans as well as (unsalted) nuts. Vegetables and fruit supply you with plenty of nutrients, dietary fiber and phytochemicals and also contribute to satiation.
4. Drink sufficiently: Drink about 1.5 liters per day. Water or other calorie-free beverages, such as unsweetened tea, are the best choice. Sugar-sweetened and alcoholic beverages are not recommendable.
5. Keep a healthy body weight and feel good. Which weight is appropriate for you, depends on a number of factors, including gender, height, age and inheritance. Excessive weight increases the likelihood of many diseases including heart disease and cancer. Physical activity is a good way to increase your daily energy expenditure and to improve your quality of life.
6. Milk- and milk products – Consume milk and dairy products such as yoghurt and cheese 3 times daily Be careful and prefer the low fat variations. Take cream and butter carefully. Eat fish at least once per week.
7. Reduce meat, sausage, sugar and salt: Meet and sausage — max. 2 bis 3 portions per week, max. 3 eggs weekly. From meat and sausages take small and low fat portions. Prefer white meat.
   Sugar-sweetened foods and beverages are not recommendable and should be avoided whenever possible. Sugar should only be consumed in small amounts.
   Limit the consumption of salt and reduce the proportion of high-salt foods. Be creative in flavouring with herbs and spices.
8. Chose health promoting fats: Prefer vegetable oils and fats such as rapeseed oil or nuts. Avoid hidden fats. Fat is often „invisibly“ present in processed foods like sausage, pastry, sweets, fast food and convenience products.
9. Prepare your food carefully: Cook food as long as necessary but as short as possible, using little amount of water and fat. Avoid burning the food during roasting, grilling, baking and frying.
10. Stay active: Combine a wholesome diet with plenty of physical activity. It is not only regular exercise which is helpful, but also an active daily life which includes frequent walking and cycling.

Well-being depends on the physical and mental stimulation. Good physical conditions positively affects physical and mental health. About half of the people after the fifth decade of life are suffering from memory impairments, about three quarters after the age of seventy. Memory problems, however, sometimes also have younger people, including pupils and students.

Body cells are acting very efficiently at conditions of good health. In stages of inactivity or when we are bedridden then we need time for rehabilitation. Appropriate physical activity leads to a “stimulation” of brain cells. This means that an active lifestyle is needed for an active cell metabolism, however, inactivity causes the opposite.

Today we know that probably the only effective preventive tool against premature aging of the brain is the training of cognitive functions. It is building a "mental reserve". Memory training is important because it keeps the brain active and healthy. In addition, it helps to release certain substances that are important for an active immune system and protect the brain from diseases and damage.

Brain practice needs to be done in every stage of life, especially during aging. Every day we could find time for activities that keep our brain “on alert”. This comprises  reading of books, playing parlor games like scrabble or bridge, finishing crossword puzzles, or communication with other people. This means that memory training and communication is not only socially needed, bur also important to train the brain and contribute to the prevention of mental diseases.

The Alzheimer's Dementia is the official name of the disease, which is annually the diagnose for thousands of people around the world. It mainly affects people over the age of 65 years, but also younger people.

The word dementia comes from the Latin dementia, that is, irrationality, imprecision. He was first used by Aurelius Cornelius Celsus in the book "De medicine" in the 1st century AD. As a medical term, the expression dementia appears later at Filip PinAlois Alzheimer's, the head physician at La Salpetriere at the Paris hospital. Pinel is considered to be a creator of a modern approach to mental illness that has introduced an element of human attitude and kindness into the care of the mentally handicapped. In 1801 he published a book on mental illness, describing the psychiatric syndrome he calls dementia. In modern psychiatric classification, the concept of dementia was introduced in 1814 by Filip Pinela's student Dominique Esquirol. He has marked it as a brain disease characterized by a weakening of perception, communication and will.

In the 19th century, the development of medical science continued, a microscope with sufficient resolution to detect the atrophy of brain cells. At this time, Alojz Alzheimer was the one who made fundamental discoveries in the study of dementia due to microscopic analysis.

He was born in 1864 in the German village of Markbreit. Psychiatric practice began at the Hospital for Mental Illness and Epileptics in Frankfurt am Main where he was interested in the treatment of mental illness.

Very soon he became a recognized authority in the clinic of senile dementia. Because he was also a skilled laboratory technician, he achieved considerable accuracy in the descriptions of microscopic pathology. In 1902, he was invited to work at the University of Heidelberg with Professor Emil Kraepelin, the founder of modern clinical psychiatry. When Kraepelin was commissioned to lead a new clinical and research center in Munich, he had taken Alzheimer, 35 year old at the time, with him. New techniques of microscopic brain tissue staining enabled him to identify changes in brain cell architecture that accompany arteriosclerosis and senility. Alzheimer discussed his findings on the brain pathology and symptoms of presenile dementia on 3 November 1906, at the Tübingen meeting of the Southwest German Psychiatrists, however colleagues were not very interested.