How to eat healthy, how to calculate your healthy body weight or what to do if you have weight problems - you will find informative answers to these and much more in this section.
More about health
01. What is part of a healthy lifestyle?
A healthy lifestyle is the best health care. In technical language this is called Prevention. In this way, we make a contribution to protecting ourselves against disease. But what is a healthy lifestyle? It includes, for example: healthy diet, enough exercise, normal body weight, enough sleep, little conflict and stress, good social contacts, do not smoke and drink no or little alcohol.
02. How can I eat healthy?
A healthy diet and plenty of exercise are important. Children in particular need healthy food for their development. But what is actually a healthy and balanced diet? These are the foods nutritionists recommend per day:
- Fluid: Drink 1 to 2 liters are ideal. Mineral water, water from the tap, fruit and herbal teas without sugar are best. Also, do not drink too many drinks with caffeine, such as coffee and black or green tea.
- 5 servings Vegetables and fruits in various colors, raw and cooked. Unsweetened fruit juices are also included here.
- 3 servings Cereal products (e.g. bread, if possible wholemeal), pasta, rice, corn or other products such as Potatoes and legumes (e.g. chickpeas, lentils).
- 1 serving Protein such as meat, fish, eggs, cheese, tofu or quorn.
- 3 servings Dairy products, e.g. 2 dl milk, 180 g yogurt and 60 g cheese.
- Little Oil and fat in cooking. Especially healthy are rapeseed or olive oil.
- Only in small quantities: sweets (chocolate, cakes), salty snacks (chips), sweet drinks (cola) and alcohol. Experts recommend that children should not drink caffeinated beverages.
For information and suggestions on how to combine 5 servings of fruits and vegetables per day, see here.
The "Food pyramid" from the Swiss Society for Nutrition provides a good overview of which foods you should eat frequently or less often. The chart is available in nine languages.
03. How much exercise per day is healthy?
Too little exercise can make you sick. The possible consequences are back pain, obesity or cardiovascular diseases (e.g. heart attack). Therefore, get active for at least half an hour every day. For example, with fast walking, cycling, gardening or housework. The 30 minutes can also be divided into 3 times 10 minutes per day. Also climb stairs instead of taking the elevator or escalator. This is how you build healthy exercise into your daily routine.
Swimming, walking, jogging or dancing are also very healthy. Walking or exercising in the fresh air also has an effect on positively affect the mood off: After that you can relax better and feel more comfortable.
Very important: Also Children should exercise at least one hour a day. Physical education classes at school are therefore important. Children get even more exercise if they regularly join a sports club, for example a soccer club.
This tip can also be fun for children: Go once on a Vitaparcours. These are paths in the forest with gymnastic exercises. The Vitaparcours is free of charge and is suitable for everyone: beginners, athletes, adults and children. There are six Vitaparcours in the canton of Obwalden. You can find more information here.
You can read tips for more movement in everyday life in the brochure "Movement is life". It is available in nine languages.
The website www.jugendundsport.ch offers courses and camps for children and youth in 75 sports. On this website you will also find links to sports associations.
Here you will find more tips about exercise and nutrition for children and adolescents.
04. How do I calculate my normal body weight?
A normal body weight is important. It protects against diseases such as high blood pressure or cardiovascular diseases. In order to be able to classify one's own body weight, the so-called Body Mass Index (BMI). It is calculated as follows:
BMI = body weight divided by height in meters squared.
A BMI below 18.5 means too little weight. This can indicate anorexia. A BMI between 20 and 25 is called normal weight, a BMI between 25 and 30 is called slightly overweight. A BMI over 30 is called severe overweight, which is also referred to as obesity.
On the website of the Swiss Society for Nutrition you will find a Body Mass Index Calculator and various nutritional tests.
The website Eating Disorders Expert Network offers an overview on the topic of eating disorders.
05. What is the correct weight in children and adolescents?.
The Body Mass Index can also be calculated for children. One must pay attention to the age and the sex.
Ask Your Family doctor or your primary care physician for advice if your child is overweight or underweight. The reason for weight problems can be lack of exercise, wrong diet, psychological stress or rare diseases.
Here you will find a BMI calculator for children and adolescents.
06. What diseases can you get vaccinated against?
In Switzerland, the following vaccinations are recommended:
- Polio (infantile paralysis)
- Haemophilus influenzae type b
- Measles, mumps, rubella (MMR)
- Pertussis (whooping cough)
- Hepatitis B
- HPV (cervical cancer)
07. Where can I get advice about addiction?
People can be addicted to various substances: alcohol, cigarettes or medications such as painkillers, sleeping pills and tranquilizers. There is also an addiction to work, food, games or shopping. Or to illegal drugs like cannabis, cocaine or heroin.
Addiction and drugs have Impact on the body and the psyche. Drug addiction can also be a problem for people close to you. Family members and friends sometimes don't notice the addiction for a long time. And when they do notice, they often don't talk about it. That's why it's important to get professional help outside the family.
Because often addicted people can not get rid of their addiction alone. With the Addiction counseling they can look for new solutions together with specialists. Affected persons and relatives receive support and guidance in this difficult situation.
The consultations are often free of charge. The counselors are bound by professional secrecy. You can find addresses at Addiction Info Switzerland. Your family doctor can also recommend counseling centers.
In the canton of Obwalden, the addiction counseling service offers free counseling for residents. The Addiction counseling is located at Dorfplatz 4 in Sarnen, Tel. 041 666 62 56, suchtberatung(at)ow.ch. The consultants and advisors are subject to the duty of confidentiality.