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Nutrition Stress-busting nutrition helps you to remain strong and focused. Combing the right micronutrients (brain food) makes the effects evident after just a few days. These include specific bio-active plant extracts, additional B vitamins for producing energy in the brain, potassium, magnesium, Omega 3 fatty acids and special fatty acids for serotonin, the 'good mood hormone' in the brain. Nuts provide brain power. Eat a small bowl every day, for example walnuts, Brazil nuts or cashew nuts. A couple of additional dried fruits round of the power food. ​ Oats with cinnamon provide energy. Together with fresh berries and nuts, the ultimate 'anti-stress breakfast'. ​ Fish such as salmon, mackerel or herring is rich in essential Omega 3 fatty acids. These occur most frequently in the brain. Eat at least two portions a week. Or take LR LIFETAKT Super Omega 3 on a daily basis. ​ Ginger keeps you awake. Its essential oils stimulate the senses - vitamin C, magnesium, iron and calcium help with energy metabolism. Cut a handful of slivers from the knuckle. Boiling water on top and a teaspoon of honey - your Power Drink is ready. ​ Fresh berries - with a very high content of polyphenoles and antioxidative vitamins - regulate your metabolism and improve the intestinal flora. A daily handful of seasonal berries (e.g. blueberries, raspberries and redcurrants) are a great start. Of course you can have more. ​ Broccoli and Brussels sprouts are good for the liver. When stressed, your liver goes into overdrive as it controls our metabolism and detoxification. This vegetable provides the best support. Nibble a couple of florets of broccoli every day. They taste much better than expected and provide pure detoxification power. ​ Spinach provides strength. In order to retain as many of the valuable nutrients as possible, fresh spinach should only be steamed briefly and not boiled. It is also great as a baby spinach salad. ​ Carrots let you 'bite' stress away. Have a good bite. This relaxes your jaw and dissipates aggression. Just leave a couple of peeled carrots on your desk. They have added valuable micronutrients as a bonus. ​ Drinking helps. The brain can only perform at its best with enough liquid. Drink plenty of water and tea. Preferably two litres a day. Above all before midday. ​ Eating is time to relax. Use your mealtime to eat in peace. Leave your mobile and TV switched off and put the paper down. This allows enjoyment and relaxation at the same time. Lifestyle Stress often means: Too much on the go. Always contactable. Frequently distracted with hardly any respite. There is plenty of opportunities to make space to breath to a lesser or greater extent. Your lifestyle provides plenty of scope for reducing stress. Often regularly applying small things has the most effect. Seize these opportunities. Here are a few suggestions: Stretch out. Regardless whether your work involves sitting, walking or standing. Have five breaks at work today to stretch out. Briefly stretch your legs, back and arms. This only takes a few minutes and does you good. ​ Two-minute power break. Just breathing for two minutes with your eyes closed relaxes your nervous system and provides new balance. Lean back and take fifteen deep breaths using your lower stomach. When breathing out, make the effort to let your shoulders go. ​ Remaining out of contact. Turn your mobile off for at least two hours today. Choose any time of day. Make the most of the freedom from being out of reach. ​ Take care. Breath to ten before getting stressed - driving your car faster, working full on etc. Then drop a couple of gears, and take a few moments to relax. ​ One day a week without media. Now TV, no internet, now newspapers. This frees up time for you. Start to do something inspiring or relaxing with it. ​ Get plenty of sleep. Go to bed half an hour earlier than normal. ​ Have a good sleep. Spend your last hour before bed today without any media whatsoever. Calm your system instead with something else - have a long shower or bath, a little massage with your partner, a short work or 10 minutes of meditative music. ​ Fresh air. Let the air through your office several times today. A well ventilated bedroom also helps you fall asleep at night. Or just sleep with the window open. ​ Rest is the most important. Make sure that today's or tomorrow's work fits around your breaks or rests. Find out when your energy levels drop during the day. Breaks really have their benefit at these times. ​ Silence is golden. The task is to enjoy two hours of quiet. Of course, this can be broken up into two one-hour periods. Just how you want and as fits in with your life. ​ Sleep well. Spend your last hour before bed today without any media whatsoever. For example, use the time you have gained for a relaxing bath, a quick massage with your partner, a short walk, or 10 minutes of meditative music. A well ventilated bedroom is beneficial for falling asleep. Or just sleep with the window open. Exercise Stress hormones increase blood glucose and fat. However, exercise reduces stress. Hormones and blood counts level out. Tense muscles are able to relax. Your mind relaxes. Any exercise helps. Here are a few tips that are easy to implement: Go for a five-to-ten-minute walk during your lunch break. ​ Shake your arms and legs several times a day (five times a day for 30 seconds). ​ Raise and lower your shoulders several times a day (ten times each). ​ On your mobile. Walk around on the phone. ​ Go for a 15- to 20 minute walk in the outdoors or the park after work. ​ Use a step counter and do at least 5,000 steps a day. ​ Get with it! Go for a 15- to 20 minute walk in the outdoors after work or studying. Ideally, use a step counter and do at least 5,000 steps a day. If you just cannot get outside, raise and lower your shoulders ten times a day. This helps to reduce stress.

Nutrition Balanced nutrition helps us get moving. Alkaline-rich foods (fruit and vegetables), plenty of calorie-free liquids (water, tea) and good fats (plant oils) detoxify your body and help to regulate weight. At the same time, eating less sausage, lard and dairy products allows a favourable influence on inflammatory processes. This makes exercise easier and more pleasant. Here are a few suggestions: Start with fruit. Start the day with a piece of fruit of your choice. Eat what is in season. This is always fresh and never boring. ​ Change to fish. Two or three times a week, replace sausage or meat with fish. Try different types and ways of preparing it. ​ Try super foods. There are plants that contain particularly large amounts of valuable ingredients - so-called super foods. Try a new type every week, for example two tablespoons of chia seeds on your muesli, twenty goji berries in your smoothie etc. ​ Vegetables and protein in the evening. Go for vegetables and low-fat meat (chicken, turkey) or fish instead. This helps regulate your weight and encourages a good sleep. ​ Reduce your sugar intake. At least five times a week avoid any juices, fizzy drinks or soft drinks. Drink plenty of water and tea instead. ​ Whole grains - full of power. Eat whole grains three times a week instead of white flour, i.e. wholemeal bread, wholemeal noodles or brown rice. Notice the change in your state of health. ​ Go for vegetables and low-fat meat (chicken, turkey) or fish instead. This helps regulate your weight and encourages a good sleep. Reduce your sugar intake. At least five times a week avoid any juices, fizzy drinks or soft drinks. Drink plenty of water and tea instead. Lifestyle An active lifestyle is natural with a positive body and mind. It is time for a change when you realise that day-to-day becomes the norm. Take yourself further. What do you really enjoy? Where do you recharge your batteries? What inspires you? We can keep changing into old age. This keeps the mind keen and lust for life awake. A few suggestions: Read from time to time. You like crime dramas? Science fiction? Fantasy? Let yourself be carried away and inspired by stories. Actively read your mind and enjoy something new. ​ Spend time on your hobbies. What do you enjoy? What can you really lose yourself in? Make time for it. Such things are healthy and give a meaning to life. And we put a lot into such meaning. ​ Learn something new. New experiences and skills expand your horizons. They add new contacts and more satisfaction to your day-to-day life. Brush up a language, learn new skills or a nice hobby. ​ Be natural. Spend more time in the outdoors. This is relaxing, promotes physical activity, and connects you with yourself. Children love it, and adults learn to again. ​ Be active together. Arrange something together with friends. Go bowling, hiking or cycling. This enjoying life at its purist. ​ Outing to the museum. Exhibitions and museums offer beauty, invite you to reflect, or offer new perspectives. It gets you out to meet people and recharge your senses. ​ Set goals. Think about the next couple of things coming up at work and in your private life and what you want to do. What does this need? Take at least one step today towards these goals. Exercise The following applies to exercise apparatus: Only what we use will keep going. Exercise should be appropriate for your own age and individual abilities. For example, joints that are already worn need careful types of exercise of compressing forces. Strengthening your muscles is a good idea at any age. This strengthens your body all round and stabilises your joints. Here are a few pointers and suggestions. Gently move your joints several times a day. Open and close your hands. Carefully roll your head, feet and shoulders. This lubricates your joints and loosens your connecting tissues. ​ Keep the pelvis and hips slack when walking. Gently swing your shoulders slightly more than normal. This is a great way for relaxing your back. ​ Wherever you are at whatever time, when waiting for a bus, cleaning your teeth, in the shower etc., and walk back and forth on tiptoes. Keep at it. This strengthens you calves and ankles. ​ Two or three times a day, bend your upper torso back and forth as far you can and rest a few moments in that position. Then straighten out slowly. ​ Where possible, do not stay seated for longer than 30 minutes. Stand up every now and then. Walk around briefly. Loosen your back and shoulders. Make this the norm. ​ Avoid any pain when exercising. Avoid the damp and cold, and always keep your joints nice and warm. ​ Give preference to gentle, even exercise (such as cycling, walking and hiking) and avoid uneven movements. ​ Yoga exercises help the connective tissues and muscles to stay supple. Take a trial lesson at a yoga studio. ​ Keep the pelvis and hips slack when walking. Gently swing your shoulders slightly more than normal. This is a great way for relaxing your back. Wherever you are at whatever time, when waiting for a bus, cleaning your teeth, in the shower: Walk round on your tiptoes when. Keep at it. This strengthens you calves and ankles.