OAC declares August as Self-Care month: If not now, when? Now is the perfect time to pause and give yourself new impulses for health and quality of life. Self-care is more than a trend – it is the basis for lasting well-being, mental and physical strength, and balance.
In August, most of us take time off, but do we also make time? And if so, for what? Let’s use this summer break to establish new, healthy routines and make a lasting contribution to our own physical and mental balance. What helps us with this? Outdoor exercise, mindful nutrition, a close connection to nature, and mental health for joy and resilience.
Move. Feel. Heal. Three focus areas, four pillars, one goal: prevention
We have extracted the most important points from our OAC Factsheets (Pillars) for you. Of course, we also provide you with the four pillars in their entirety and in print quality here – for your home, your practice, or your workplace.
Move. Feel. Heal.
Three priorities, four pillars, one goal: prevention
We’ve extracted the most important points from our OAC Factsheets (Pillars) for you. Of course, the full version of all four Pillars is also available here in print quality – perfect for your home, clinic, or workplace.
Pillar 1: Exercise & Outdoor Sports
Protecting the heart and a strong immune system
Human physiology is designed for an active life in nature, but our modern everyday life is often dominated by long periods of sitting. This discrepancy can lead to so-called lifestyle diseases such as diabetes, cardiovascular disease, and cancer.
Regular physical activity is therefore an effective strategy to reduce health risks. Just a single session of exercise can reduce feelings of anxiety, lower blood pressure, improve sleep, and increase insulin sensitivity.
Regular exercise has many other advantages: It improves cardiorespiratory fitness, increases muscle strength, protects the heart, and strengthens the immune system. It can also improve brain functions, prevent cognitive decline, and is associated with better mental and emotional health.
For all residents of Munich: Today is the best day. Come to the 4×4 training at 6:00 PM in the Isarauen.
Pillar 2: Balanced Nutrition
Sufficient fluid intake in the form of water is important for the brain – it consists of 80 percent water and is involved in every metabolic function.
A healthy diet is highly individual and should be adapted to genetics, lifestyle, and available food sources. Instead of dogmatic prohibitions, the goal is to build a stress-free and healthy relationship with food.
The key is nutrient density: the more efficiently the body is supplied with essential macro- and micronutrients, the greater its energy capacity. A healthy diet improves sleep quality, accelerates muscle regeneration, and makes you feel more energetic. It also significantly influences the gut microbiome, which plays a major role in digestion and the regulation of neurotransmitters like dopamine and serotonin.
Probiotic foods strengthen the gut flora, while alcohol, sugar, and processed foods can inhibit it. Sufficient hydration in the form of water is also crucial, as the brain consists of 80 to 85 percent water and it is needed for every metabolic function.
Pillar 3: Sustainability & Nature
Humans have spent 99.99 percent of their history in nature – let’s give our bodies what they crave…
Regular contact with nature has been proven to have great benefits for our physical and mental well-being. Science shows that nature lowers blood pressure and heart rate, reduces the risk of type II diabetes and strokes, and improvessleep.
Mentally, we benefit from better emotional management, greater life satisfaction, and reduced depressive moods and anxiety. It’s not just about spending time in nature, but about experiencing it consciously. Try to perceive your natural surroundings with all your senses.
Even small stimuli, like listening to nature sounds or having houseplants, can increase well-being and even lower diastolic blood pressure. Since humans have spent 99.99 percent of their entire history in nature, our bodies are adapted to life within it.
Pillar 4: Physical & Mental Health
Calm the nervous system, promote the “flow state”, and nurture social contacts.
Our brain developed over millions of years in harmony with nature, whereas our modern lifestyle can be a challenge that leads to an increase in psychological illnesses. Physical activity is a central factor for mental health, as it promotes blood circulation and neuroplasticity.
Good sleep and recovery are also crucial, as a lack of sleep impairs cognitive functions. Healthy relationships are also important, as they have a major impact on our perception and well-being.
To support mental health, one should focus on basic self-care: exercise, good nutrition, sufficient rest, and socialcontacts. Relaxation techniques like meditation or breathing exercises can also help to calm the nervous system and promote a “flow state”.
Isolation can have a negative effect on mental health, and accepting help or talking openly with others is a sign of strength.
