Sustainable and healthy living

For example, cycling or walking instead of driving helps reduce greenhouse gases, particulate matter, and nitrogen oxide gases, and make sure you get more exercise. This helps prevent cardiovascular disease, mental illness, and many other diseases as well as obesity – and as a consequence, the onset of  type 2 diabetes. This is because exercise helps reduce blood sugar levels and increase the sensitivity of the body's cells to insulin. However, as the effect is short-lived, it is especially important to exercise regularly and integrate physical activity into everyday life.

Find out here more on how physical activity can help prevent the onset of type 2 diabetes.

Malnutrition is prevalent in many regions of the world. Scientific calculations have shown that the current energy-intensive food production system used in the Western world is not only responsible for one-quarter of all greenhouse gas emissions, but is also detrimental to health. According to findings from the German Diabetes Society (DDG in German), this system leads to the over-consumption of processed high-calorie foods and animal products containing high levels of salt, sugar, and saturated fats. All these are factors in the onset of type 2 diabetes, obesity, cancer, and cardiovascular disease.

To solve this multitude of problems, the EAT Lancet Commission, an international network of scientists from the fields of nutrition, agriculture, and geoscience, developed the Planetary Health Diet. The German Diabetes Society (DDG) recommends using this nutritional concept as a guideline.

The concept envisages doubling the consumption of vegetables, pulses, fruit, and nuts and halving the consumption of meat and sugar. Moreover, it aims to improve food production methods and reduce food waste.

An example of the implementation of the Planetary Health Diet is as follows:

• 1 to 2 eggs per week,
• one piece of meat and fish and
• no more than 250 g of dairy product per day.
• The remainder should consist of vegetables, fruit, and cereals.

Furthermore, when shopping, pay attention to the origin of the food purchased. Fresh, unpackaged, local produce that has not been transported a long distance or grown in a heated greenhouse is particularly sustainable.

Find out more about what a healthy, balanced, mixed diet looks like here.

1. Water-saving showerhead
   A water-saving showerhead reduces water usage when showering by almost half, therefore saving on the energy used to heat the water. Installation takes around 10 minutes and savings are made with every shower. The water-saving showerhead not only reduces your own footprint but also that of the other members of the household.
    
2. Avoiding flying
   A return flight from Frankfurt to Barcelona generates almost half a ton of CO₂. This means that even a short weekend trip can significantly enlarge even the smallest of carbon footprints. Therefore, flying should be looked at very closely when trying to half your carbon footprint. Avoiding flying is a Big Point.
    
3. Insulated living spaces
   Good house insulation reduces energy consumption for heating and rapidly saves half a ton or more of CO₂ annually per person. It is most effective to insulate the building envelope; however, smaller measures can also help save energy.
    
4. Plant-based diet
   A vegetarian or vegan diet avoids the production of up to half a ton of greenhouse gases. Those who follow a (environmentally-) conscious diet often choose to buy seasonal, regional, and organic foods, which are all lower in CO₂.
    
5. Green electricity
   Switching to green electricity is easy and saves on average more than half a ton of CO₂ per person. Make sure to look for labeled green electricity when selecting a tariff. The “Grüner-Strom” (Green Electricity) label and the Ok Power label guarantee that the use of green electricity will promote new power plants (Websites in German).
    
6. Drive less
   Those who do not use a car on a daily basis are implementing a Big Point. This is because frequently traveling short distances by car adds up over the course of the year, e.g., driving to work or dropping the children off at kindergarten. Less frequent journeys, such as going on vacation, taking trips, or transporting things, play a less significant role. Carsharing provides an alternative to owning a car, because if you don’t own a car, you won’t be tempted to use it more than you should.
    
7. Conscious consumption
   The lower the level of consumption, the smaller the footprint. There are many ways to consume less. Extending the useful life of a product by repairing, buying second-hand, and borrowing – i.e., buy fewer new things and use what is already on hand. Saving and investing money also stops you from spending on consumer goods. Private assets held in green investments or checking accounts make an important contribution to climate protection. Combined, these actions result in the Big Point of “conscious consumption”.