10 strategies against common conditions

• Schedule regular physical activity

Aim for at least 30 minutes of physical activity on five to seven days a week, for example brisk walking, cycling or light endurance exercise. Regular activity improves circulation and metabolism, lowers the risk of high blood pressure and diabetes, and has a positive effect on kidney function.

• Manage body weight consciously

Maintain a healthy weight, as sustained overweight (BMI > 30 kg/m²) increases the risk of high blood pressure, type 2 diabetes and kidney disease. Small, sustainable changes in diet and activity are often more effective than short-term diets.

• Use a variety of foods

Focus on variety with predominantly plant-based foods such as a range of vegetables, fruits and legumes. Vary preparation methods (steamed, raw, as a stew) to optimise nutrient absorption and avoid boredom.

• Prefer wholegrain products

Regularly replace white bread, rice or pasta with wholegrain versions. These provide more fibre and keep you full longer, which benefits metabolism and satiety.

• Do not self-prescribe painkillers long-term

Do not take over-the-counter painkillers regularly without medical advice, as they can affect inflammatory processes, blood coagulation and kidney function. For chronic complaints, try physical approaches such as physiotherapy, heat, cold, massages or targeted movement therapy.

• Put “5 a day” into practice

Aim for at least three portions of vegetables and two portions of fruit daily. Include legumes such as lentils or chickpeas in salads or soups. Choose unsalted nuts instead of sweets.

• Use animal foods sensibly

Use meat, fish, dairy products and eggs as complements, not as the main component of every meal. Prefer lower-fat options and eat fish several times a week to balance nutrient intake and risk.

• Choose healthy fats

Prefer plant oils such as rapeseed oil and spreads made from them. Be aware of hidden fats in sausages, pastries, convenience foods and fast food. This reduces unnecessary calories and unhealthy fatty acids.

• Reduce salt intake and recognise hidden salt

Avoid excessive table salt and watch out for hidden sources of salt such as bread, processed meats and canned goods. Season consciously and use herbs or a little sea salt when cooking to reduce fluid retention and blood pressure burden.

• Attend regular check-ups

Have your blood sugar and kidney values checked at least once a year and monitor your blood pressure regularly, ideally several times a week. Early detection allows targeted action before problems progress.