why and. language courses. video. any time. w. . welcome to you in good shape coming up. how our diet affects our emotions. the secrets to a world beating memory. but 1st staying strong under stress. hello welcome to in good shape how often in your life have you been left in hopeless situation because your partner

has left you or you lost your job or now in times of a pandemic how do you deal with such kind of crisis some people simply break down and. others stand up again and rise and overcome the trauma how to the dept well in a psychological crisis it's called resilience and there are several factors contributing to this. in the 1970s medical sociologist aren't enough ski study the characteristics people need to cope and maintain good mental health. we came across an important resilience factor which he called the sense of coherence. and refers to a person's belief that life is manageable meaningful and makes sense. a mixture of optimism and control that helps people to bounce back. but the research has

discovered that resilience is also related to what's called self efficacy people with this attribute believe in their ability to meet the challenges that life brings. they keep searching for solutions. even in difficult situations without giving up. aerialist excel firmage also contributes to resilience people who are realistic about their strengths and limitations are better able to judge whether their goals and dreams are achievable and they're better at figuring out what to do to achieve those goals our emotional awareness of how we deal with our emotions and moods plays an important role too resilient people embrace feelings of sadness anger and even rage but they're also able to control their feelings. resilience also seems to be linked to optimism the belief that even when times are tough better days lie ahead.

do we all have what it takes to get back onto our feet and can we learn resilience this is what our reporter mira to find out. stephanie who you are a play college just a coach that means you help people in difficult situations we just learned about the concept of resilience it's still a little bit abstract to me can we break it down once again but that's that mean yes certainly resilience means that. i feel able to cope with every situation that i face in life and are there certain people who naturally have more inner strength or resilience them either. we have a personality trait which is showing that there are people who automatically think that when i am in this situation this will go out for

something good and there are people who when they are in a situation or with a challenge who immediately think that or this will go wrong and so this is a natural trait that we have but we can also to certain extent train it because when we are facing situations then we can train our ability to. to think in a constructive way. and how for example can we do that so if i for example have to admit i'm more of a pessimistic character so i always think about the worst possible thing that could happen how can i train my inner strength. so there's also a value in when you think of the worst possible thing my recommendation is only not to stop there but to think ok what will i do then so what we often do is that when

we feel fear in front of something so the worst possible thing it's it's good to move on and to think ok what will i do then and this will train our ability to to really to cope with every situation i also know that some people tend to avoid all kinds of challenges because they think they will not manage this situation well. if i'm this kind of character should i really push myself to go into challenges to take up new challenges. my recommendation is yes please do this because then you'll get more of what you really want if not if you are a widening if you're hiding then the situation or someone will decide for you and it is quite sure that you don't get what you want so becoming after active is something which will reward your currently we are in

a very challenging situation globally because we go through a pandemic this comes with all kinds of challenges in our private lives in our profession. what can you tell us how can we overcome those difficulties and go through this pandemic were for certain strengths we all have a certain level of fear and what i recommend is to really feel this fear and not go away into or into aggression or into or. into resentment or to feel the fear and then to answer to it adequately so it helps us through. to be honest to ourselves to recognize what the future is and therein lies what is important to me when we do something about our fear it will reduce

and it will strengthen the feeling of self official see as so we've got this feeling of i can do something about it thank you very much for this interesting conversation so we learned it's important to recognize our fears to see what we can do about it is to be self-sufficient still see we're not helpless and then we will hopefully establish more inner strength in the long term thank you very much. thank you. shape your weekly health show on t w covers many aspects of health care we look at what's new in medical treatment nutrition fitness and p.c. we talk about these topics in depth with experts to give you the chance to pose your own questions so you do get in touch. are you one of those persons who has

a bunch of new year's resolutions like losing weight keeping a money together doing most sports and exercise eating more healthily and honestly how many of those $3.00 solutions have you really followed through be honest non when you're in good company but why is it so difficult to change the scientists gadol that says it's because of our brain because it's lazy and doesn't want to waste energy but there are factors that can help you. it's said that we can change ourselves if we want to get hard top is not so sure about that he's a neuro biologist and he says the brain doesn't like to waste energy. is the 1st our brain is greedy and expensive and in terms of energy is always working full out in order to change it needs a lot of energy for various reasons change means the brain has to rewire itself so

our brain simply generates a feeling of why should i change why should i exert myself. anyone who wants to change the habits and traits they've developed over the years 1st has to overcome some resistance. our personal attributes are only partially determined by our genetic makeup they do change over time in response to new experiences. and then there's neuro plaster. city the capability of neural networks in the brain to grow and reorganize making learning and change possible even in old age. but it would be naive to think we can change our ingrained habits of thinking feeling and behavior in short our personality just like that. our personality is shaped by prenatal and childhood influences those emotional and

behavioral patterns are buried deep within our limbic system a prime already a part of the brain that's only barely excessive built a conscious intention. to the temper of the centers which operate unconsciously do something very important to realize. they evaluate everything we perceive experience think feel and do when done matters and then they register that's good do it again or that's bad don't do it again or does less cool. and since we tend to avoid painful feelings we usually remain true to our habits. so deeply anchored behaviors often prevail even if we'd like to shake them off. it's only when they cause us a high degree of distress that enduring changes will occur.

people whose established personality repertoire causes them problems and who see no way forward might be ready to try to rewire their brain. or. the so why there has to be the prospect of some benefit if that change will mean the distress we feel is gone or at least reduced to. a 3rd factor alongside reducing to stress and the prospect of reward is patience good old. that means perseverance even in the face of setbacks and coping with the uncomfortable feeling that our current reality doesn't match our dreams another important question is whether we want to change for our own sake or to please other people. an additional precondition for change is the untapped resources we bring to the process taught saw that during his work with juvenile offenders. in therapy

some of the young people were able to make positive changes even though they've been abused and neglected his children. up to a viper they have had an attachment figure in on color and or teacher. windies about someone who they told me gave them some stability and support. when does is that relationship help buffer the suffering that had been inflicted on them that was an inner resource they brought to the table an open source of. those inner resources that spark of trust openness and empathy are an important wellspring for change. guarantors runs a consulting business that offers change management for businesses. just like individuals companies can be stuck in destructive patterns but one who tells them

the real change takes time some refuse to play along here among in the fools the good the higher up you go in the management hierarchy the less the people who wield the real power to put it bluntly are willing to accept change. so so would give them little or able to lower and middle management are more receptive here among the store the higher ups are much more impervious because change always means changes in who holds power. shaking off unwanted habits means taking risks and often facing pain but people who can cope with those uncomfortable feelings stand a much better chance of achieving lasting changes. their days i'm so full of energy i could pull out trees and then there are days when i'm tired and i'm sad you know what i mean why are they days like this and days like that there

are various reasons for that but one of those reasons may lie on a plate. humans can be aggressive but also amiable what determines which is the case according to psychologist and brain researcher so young park one factor is our diet what we eat affects our behavior and emotional state and mentioned a fact that when people are asked whether they believe that what they eat can influence their physical wellbeing most will say yes but unfortunately my snot by sensing that if they're asked whether they could imagine that what they eat can influence their thoughts and decisions many will say no this constant fit a lot in effect for you. to illustrate the impact of food on our social interactions she conducted a test with 87 people some had a breakfast with lots of carbohydrates others have a high protein one. a few hours later they were asked to

split into pairs and play a money sharing game the 1st person had $10.00 coins but offered their partner only 2 of them. the offer was accepted they both got to keep the money if it was rejected both went empty handed. it turned out that one group of test subjects was more likely to accept the unfair offer than the other then the button and the marking people who had a higher protein intake with their breakfast responded more tolerant to the unfalsified on thin ice and get what people who had more car behind traits in their breakfast well less willing to accept the unfair offer. and you can't so more carbs means less for giving more protein more forgiving why is

that. we suspect that the protein raise the level of time is seen in the blood which raised the level of dopamine in the brain and that resulted in the change in behavior that the hypothesis was supported by blood tests the amino acid tyrus seem was the precursor to dopamine which affects decision making high carb breakfast lead to lower levels of try regime high protein breakfast give tyra's in levels a boost for so you can park this was confirmation that diet has an impact on brain metabolism and thus behavior of 2000 to study of prison inmates in scotland also investigated the effect of diet on mood researchers wanted to know if certain nutritional components could help curb aggression levels they found that young prisoners given vitamin and mineral supplements just played lower levels of vitamin

b. . the study was repeated on a larger scale in 24 teams a report on the study landed on the desk of pop sound bad a psychologist who at the time was an advisor to the ministry of justice in the netherlands. i want to emphasize that criminal behavior is not only appropriate that happen in your environment the way you're brought up by your parents neighborhood you listen you're left with education diligence etc but there's all so many biological sites oh oh oh. you know if you're into someone that's that's the angle and that's very interested . sunbath repeated the person study with over 200 inmates in dutch prisons one half were given nutritional supplements while the other half received a placebo. effect it's 8 brisance where

young offenders. were asked and they. were provided with the food supplements for about 3 months. he hoped to see a reduction in violent behavior among the prisoners and that he hoped would help the young the fenders read integrate into society after their release. the group who received their real supplements the level of progress in the number of incidents came down about 35 percent and when you take a look at the real the real fight it they sense the real. kicking and fighting and the effect was even more dramatic. over a number of various series a sense going down about 50 percent. so when it came to the meal served to the young offenders up some of that study appeared to confirm you are and you do what you eat.

so you park believes that mindful nutrition could have a lot of potential. remember there does man tar if you bear in mind that people eat 3 males a day every day then our diet has an enormous capacity to shape and change us long on that should get us thinking about how we want to use our diet to enhance our wellbeing and to optimize ourselves so order. so the right diet could make us not just healthier but happier as well. healthy diet is certainly beneficial for your body is beneficial to your brain too it helps you to retain things you learnt in life and if you're good at this you will be successful in life but how can you improve your memory this is what

a world champion has to say about this. what's the secret to learning are all of our brains equally good at saving and processing information. dr michelle a constant is a 2 time world memory champion for her remembering complicated compound word some long sequences of numbers is child's play. if in the dusky him i mean the brain is a fantastic organ we know so much yet so little it's precisely this contradiction that so fascinating her miss is obvious from the right for. dr kirsten uses a variety of methods such as juggling to train the 2 sides of her brain to connect with each other. if you want to a small bash 1st i had to master all of the memorize ational techniques and then all the strategies and disciplines and how to prepare then i started training and after a very short time around 3 months i realised that it's possible to make tremendous

improvement how can magnus mom come see me and become. dr kirsten passes on her insights to college students and school children who are eager to improve their memory. passage. 13 year old them up wants to train her learning retention. today they're trying out the so-called journey technique which involves associations with objects located on a familiar route. along the journey bella uses all of her senses to help her memorize objects. she registers the flag for example with her sense of touch. with the bowl of fruit her sense of smell helps her store the memory in total she aims to make a mental record of $52.00 words. by then hope to have made fish she didn't mean we will work primarily with the different mental skills the top brain has to offer

such as logical thinking emotions and emotional intelligence and all in that again they also include things like associative thinking imagination creativity and other mental skills as a defender of the uk so when we activate them and learn to combine them in an effective way we see an improvement in memory performance. when presented with this star sculpture for example bella uses her body movements and links them to the words meaning. i'm on fire in front of this album on the 1st i thought it was weird when people suggested i should do memory training as it's a lot of fun you memorize things faster and better and i don't feel best. and this is how it works one can have done to. the journey in your heads. and then you feel the same sensations again and you think what was it i tasted

again my best harvest and i guess smack and you arrive at those points far more quickly and then you can reconnect these things with the words spoken of. in addition to. learning methods taking care of your body and mind is also a huge important. urge to london people so feel lerman students have to study a lot and they don't get enough sleep and that means the body and the brain don't have enough energy but as a result that individual can't concentrate very well when i can't concentrate well i can't learn and study well either. which might sound obvious but that's exactly why many people don't take it seriously when it's time to take a test sleep can be a decisive factor and whether or not students are successful. than of. paid close attention to your sleeping habits go to bed on time and get enough rest but energy also means eating the right foods for example vitamin d.

and fluids are very important for the brain normal tap water is perfectly acceptable but do drink enough of it so i held up again. avoiding distractions it's also important. to let him sign that we might include noise in these technologically advanced times with smart phones and computers when our phones ring or we get a text message it can bring us right out of peak concentration mode. from a so we shouldn't be too hungry or thirsty or too much in love that also plays a role that can also disrupt our concentration and it goes on all spring here among the most important disruptive factors our fear of exams and not believing in ourselves these can lead to memory blockages and a reduction of learning retention. is it out of my mind and there's always notice that my students often have these doubts do i know enough when i manage when we have anxiety our bodies of full of stress hormones.

and when there are too many stress hormones in the body for too long that has an effect on our. brain cognitive performance and all memory retention acholi strong as a consequence boss hinders common book caught in some cases an individual's mind will then go blank and they're incapable of preparing for tests or even studying properly they just conduit. the mind didn't pass her test as a reward she's chosen the last stop on her memory journey to be the high screen parlor the special bonus to connect the sign ups is in her brain this way the sweet treat can also help memory training. as you seem to just like with our muscles when we exercise them they grow and. so on the memory front to practice makes perfect. don't forget that you and i will meet again this week this is when i will present

the next issue off this show soon then and until then let's all try to stay in good shape.

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her current student union card currents. are. passion drama competition drives marketing numbers atmosphere that's how intuition love money. fans primes 5 spams and fans. on you tube joining us. can you hear me now yes yes we can hear you and how last year's german songs that were bringing you i'm going to mask off and you never have to have a surprise yourself with what is possible who is magical really what moves them what also who talks to people who follows her along the way i admire those i'm critics ally now as the world's most powerful woman shaping the ticket joining us from echols last stop.

this is joe the news live from berlin germany gets ready for a longer winter lockdown as authorities struggle to control a surgeon affections state leaders say they're still not enough social distancing and urging tougher measures to keep things from getting worse also coming up. gunman killed dozens of me in a region where islam is groups are battling for control of the suspected terror attack.