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oh, oh, feeling your feet body the ground with all your senses. this walking meditation might look a bit odd, but it's a mind body medicine practice and it's backed by science, but have been body mates. mind body medicine is about working with different methods in which physical exercises have a positive impact on your mood and psyche. oh, vice versa. lofty, paying attention to the mental level. oh which can also have positive effects on the body where somebody don't incur positive for and flip with. busy mind body medicine connects modern healing methods with complimentary practices. my body made its mind by medicine is made up of practices that all have an impact

on the body with a vision of. so we know from studies that it can alleviate symptoms for people with chronic pain, high blood pressure cause gastro. intestinal disorders like irritable bowel syndrome, or ulcerative colitis, and metabolic syndrome. quit. it is also jose, these practices that affect the whole organism. and this isn't life. and from a torrent, the off one's on guns, no gun. this was a view. yoga is a core component of mind. body medicine, the exercises strengthen the local motor system, improve flexibility, and boost circulation. they also help with stress management. that's one of the main focuses of mind body medicine because too much stress can trigger many illnesses. and i mentioned kind of mucous come when we don't have any way to relax on an ongoing basis. we all reach a breaking point by an i'm is met amazon. the long term consequences of stress will be felt more in the gastro intestinal tract,

the others. it's in their locomotive system and with yoga, creates a harmony between body and soul. the ancient teachings benefit people's health on several levels over yoga really helps to alleviate stress. it strengthens muscles high and that can reduce back pain. be any go via stress levels, sync and that has an effect on other areas. but for instance, when stress goes down, digestion improves lifetime mindfulness, exercises relaxation techniques, sports and movement. nutrition and natural healing methods are all part of mind, body medicine. their methods, anyone can use to do something for themselves and their health every day. and on a concrete cases of illness in mind, body medicine can help restore person self regulation and strengthen their self healing powers or task is also useful for children.

and they can often engage with holistic methods more easily. my buddy minutes in this mission i was for vaccinate my body medicine is not just for adults, the children also enjoy it. they can concentrate better. and we know this for example, from studies in the us. it was applied in socially troubled areas where really cool guys in hoodies with tattoos did mindfulness training with school classes and the violence rate drops and emotional regulation improved with 4th was a mind body medicine is also wonderful for kids. yeah. okay. second, novel not offering simple tools for self care and helping establish a mindful lifestyle. mantell, mind, body medicine can help you get and stay healthy or stress is a modern day sketch. according to one study,

the most stressed out people live in the us and greece. another study shows that the pressure we put on ourselves is one of the main causes we aspire to excel at. work successfully juggling with family life and pack our free time with activities. it's too much stress. not only makes us grumpy, it's been shown to lead to cardiovascular disease. back pain and stomach ulcers. it's time we vanished stress once and for all we feel stressed when we overdo it, don't take proper breaks or attempt to do too many things at once. on the carpet, comfortable, nobody has amazing mechanisms for helping us deal with dangerous situations as it

can switch to turbine. if were in danger, the body releases stress hormones incredibly quickly went off. the skin vans english. naval faced with an eminent battle for survival. our body needs energy fast. the sympathetic nervous system is activated. the stress hormone cortisol, released by the adrenal gland, causes blood sugar and collateral levels to rise at the same time, the hormones, nor adrenalin and adrenalin, elevate. our blood pressure. brief periods of stress are not a problem, but chronic stress can lead to vascular inflammation. a heart attack or stroke and stress also disrupts all other functions that are not necessarily needed for our immediate survive. like our digestive and immune systems, or our libido. by the wash this, if for under permanent stress, we can get the feeling that we're losing control. so for you that is very unhealthy and can lead to anxiety disorders, exhaustion, depression, or burnouts lumina and burn out. but you can actually reduce your stress levels

yourself. if you react in the right way, just breathe, breathe in and out deeply. 3 times. you've probably heard of that trick before. it may be simple, but it's amazingly effective. you couldn't guns, the effect of teeth, inhalation and deep exhalation on blood pressure. impulse can be gauged precisely. it's measurable after $12.00, or 3 deep brats. ports to reduce stress, it's worth learning some relaxation techniques. like progressive muscle, relaxer ation. for example. here various muscles are tightened and then consciously released in succession. we become conscious of just how tense we are and regain awareness of our own body in a muslim cup as every muscle. nobody tells us when this opening wrongs that if

you're in pain, if you are sitting up straight enough enough, if you have your showed is 10 step or clenched teeth together, the products and that should send you a signal i'm on and bye. but why so stressed out and busy now every day lives that we just aren't he this signals any more and follow him thus? good feeling puts in many patience, very effective when they get back in touch with themselves again and can focus them . yeah. harvey's too often, we rush through life not noticing that were bent over a lopsided that we forget to put our shoulders back in our everyday lives. we forgotten many of the mechanisms for looking after ourselves. m, i had talked, opens off to pass one quick exercise, clench your fists or tense your thighs, and then relax. the chinese have employed the relaxing effect of movement and meditation for over a 1000 years now. they call it she gone, or life energy cultivation. it's an important part of

traditional chinese medicine. basically the movements are linked with inner images or stories and east ins deal. if i'm standing there, reaching out someone might think out, oh, she's stretching her hand in the air. i'm good in my head. i'm imagining that i'm reaching out for this sun, for rays of sunlight and absorbing them into my body. i'm getting positive energy and tapping into all my strength and the movements perform during she gone. also stimulate our circulation, help hard and muscles to work better and release the feel good hormone dopamine. that helps us deal better with stress. in addition, she gone is like meditation. with its breathing and high levels of concentration. if we look at the brain activity of regular practitioners as they meditate using an m r i scan,

we see low levels of activity in the omega stress and fear can sparks i nap deke hyperactivity there. while the hippocampus, which is responsible for empathy and our sense of self, is more active relaxation techniques and meditation can be effective ways of treating stress. ah, one fail safe way to distress is to take a vacation. a study has shown that a holiday has a range of health benefits it no, as blood pressure on average of 6 percent improved sleep quantity by 17 percent increase as our capacity to cope with stress by 29 percent and in some people, it wiki is his blood sugar levels, all the study participants reported feeling happier. sometimes we need a break from the daily grind. a trip away can broaden our horizons,

put things in perspective and help us unwind. but taking a trip isn't the only way to switch off. we can also holiday at home, though it's important to lay down clear boundaries with regards to our normal life . first of all, make your home look nice. it's easier to chill out in a pleasant environment, stock your refrigerator, so you don't have to think about buying groceries and by yourself some treat. if you work from home, clear your desk just shut the office down. however, many of us find it hard to switch off from work one survey says 7 out of 10 employees remain reachable. went on holiday. that's not healthy. as of and this is stuff if you think you need to remain reachable. and i think that's something you should question very closely before them limit your availability of

in the stands is them check in at 3 o'clock every day and see if someone's tried to call me. and if so, call them back look, no or answer an email from monday. give yourself a window to think about, work on with those. none of this, it helps you that makes it easier to maintain and emotional distance. michelle, much sooner than so distance young. planned activities for your stay cation that will put you in the holiday mood and give structure to your days. experts recommend doing things completely different from your day to day life. if you normally sit at a desk all day and make a point of being active. if you do a manual job that leaves you physically exhausted and put your feet up, but not all the time wounds, that's it for most people and physical activity is relaxing by another call. it doesn't have to be a competitive sport. let's just take a walk every day,

or if you already have a sport as a hobby, then do more of it to me. i'm off of a change is as good as the rest. try something new. it can lift your spirits and boost your self confidence. one austrian study has shown that even a short break can improve your health. the participants reported feeling more relaxed after just 4 days of time out. experts say a few more days is even better. as a tough relax ation levels can be quantified when they're highest on day 8. there's practically no further increase after that done so fairly short holidays are good for relaxing more often, but shorter, that's better than a 3 month break. i'mma. by more, not obviously there's not a lot of novelty to a holiday at home, but that actually has some advantages during a familiar environment and you don't need to adjust to new surroundings. so you

relax faster. if you set everything up in good time, you can enjoy some wonderful rest and recreation and nice holiday cheers. ethan and cheerful people have few as stressful noise in their bloodstream and on less likely to get sick. but they also pay more attention to the health, then pessimists times they more likely to enjoy exercise. so what can we do to live down mean? well, we can head to the kitchen sometimes you just want to enjoy a snack without worrying about calories. you simply need a proper feel good boost. i like pizza, and you don't. hello, alice, do that? honestly. i like chocolate. chocolate or chips, depending on how i'm feeling. you're not seeing visa,

mastercard of hulu from claims. i like it a little raspberry towards looking for an um. i 1st glance all very tempting, sadly, though most treats contain too much fat or to sweet or plain unhealthy. so nutritionist, isabel has mom recommends other foods that are also guaranteed to boost your mood. when breakfast standard does that, you'll notice you feel better very quickly after eating these fates. they have a big influence on the body. if the body is performing well is fast and satisfied, it will also have an impact on your mental health. you'll be happier and have more vitality i fancy look as young tyler is living in our brains, get energy from food in order for humans to function properly. we need in addition to water, complex carbohydrates, proteins, and fats with a lot of omega 3 fatty acids. these foods are high and trip to fan and tyra,

seen amino acids that are converted into serotonin. our main feel good hormone, a deficiency of this hormone can lead to bad moves and stress. so what exactly does that mean? what should we eat? at the back of anatomy think it's not a particularly important coconut oil, linseed oil, olive oil, and the omega 3 fatty acids and fish, fish complex carbohydrates and fiber are also very important actually, whole grain, bread, oatmeal, or nuts, vegetable and animal proteins are also very important easily digestible types are found in cheese and milk, but also in things like lentils, and in for that beat up how the right food is good brain food. how much notice copy is when we die. timely. have our head brain can, but as so called 2nd rain to known as the god brain, do you like? and it is directly connected to our head brain. firstly by the vegas now for

a very long nerve that runs down from the brain stem. it to the digestive system and, and secondly through our intestinal bacteria arm. but for you and they need to be fed the right foods. because the composition of our gut bacteria is key to our well being offered. so studies have found that paypal, who's got bacteria not so well balanced, tend towards depression zones. so to close jordan and vice versa. or they got bacteria of depression pay po, changes dramatically. i'm bacteria williams, at sundown, stock for for a feel good meal. you can combine foods in many different ways. most important use fresh ingredients as than thicker, co, velvety curry. mongo seat with ginger than has been a tasty pastor with a spicy source like our b auto done on liquid until. and then a delicious chocolate pudding for dessert is working with every one i've made this for has been happy on wednesday he among the caught up. another great ingredient is

saffron. it's even said to have a euphoric effect. housey and there's an old persian sang that you shouldn't eat too much saffron, because you could laugh yourself to death futile the feedback. that's because the body releases lots of feel good hormones when we eat a lot of saffron, almost to the point of ecstasy. chilly and garlic can also lift moods, since they trigger endorphins. and now and then even a bit of sugar helps. because foods can only live your spirits if they taste good too. so feel free to experiment. combining fun and good food, pretty much guarantees happiness. okay, so we can all land some anti stress tricks. make silly exercise regularly and include plenty of fish and fresh vegetables in our diet. but what can we

do to keep ourselves motivated for start? we can massage alley is right here. that stimulates the vegas nerve. firing up the vegas nef beasts. our immune system reduces muscle tension and lowest blood pressure. it also helps regulate digestion, and it increases omelet evasion in a small year device could provide help here at to be in university hospital. a team led by neuropsychologist meals koya is researching a new procedure, sending electrical impulses through the ear to the vegas nerve. and it's one of the bodies largest nerves get i was to have had a vegas. iron has a whole range of functions. it helps us by relaying signals from the body and guiding her behavior so that we do the right thing and keep everything in balance, gets a tune on these analysed. i had switched. there is evidence that in many diseases,

the perception of these bodily signals is impaired. that can lead us to eating more than we actually need. for example, the me as soon as the eyeglass in exits hooton's name, listen to the vaguest nerve is our longest cranial nerve. it runs from the brain stem through the neck and chest to the abdomen and sends information from the heart . kidneys, liver, spleen, and digestive organs to the brain. it tells us when we feel full stimulating the vegas nerve, can lower blood pressure, boost the immune system, and relieve chronic pain. neils chroma and his team want to find out how the vegas nerve can be influenced with the ear device. stay home and i did, i was there for life with the vegas nerve. runs through the entire upper body. but it also runs through the ear and from there and to the brain stem that video recorded. if replacing electrode in the ear. yeah, we can adjust the stimulation so that we can effectively trigger signals in the

brain stem ha enhanced. we assume that by changing the signals of the brain, we can influence behavior and for and that office for heightened bind fulsome can when the electrode is fitted properly in the ear, it delivers mild, electrical surges to the vaguest nerve. they should be noticeable but not painful. this process allows information passing through the nerve to be modified in a targeted way. research shows that such stimulations can help with depression and improve mood and motivation. neil's chroma is exploring whether it can also have an impact on eating behavior and the extent to which we feel full after eating. he's leading a study that he hopes will answer these questions. food doesn't play a role in the experiment. instead, participants carry out monotonous tasks on a computer like holding a ball above a line, like constantly hitting

a button. how long can they keep performing such a dull task? during the game, the vaguest nerve is stimulated with electrical impulses. the experiment is designed to find out if that increases the participants motivation. then v it's i concluded that if we can show that stimulating the vegas nerve produces an acute effect. then the next step is to see if we can derive a therapy procedure from it. and repeatedly influenced motivation by stimulating the vegas know all by inflows and come can we use it to increase motivation in such a way that we can induce healthier behavior? you gazande of us a hyphen, i'm lincoln in the procedures used to date, mainly in the united states. the electrodes are surgically implanted in the body of the patient and connected directly to the nerve tracts in the upper torso. the method being tested here in germany does not require surgery stimulating the nerve

via the e device. instead, this makes it much less complicated to use. initial study results show that the stimulation does indeed have a quantifiable positive effect on the participants motivation. but how could the technique be used to influence eating behavior? okay, come and this, this, that i think you can basically imagine it like this. you eat something healthy, i've had them, but it feels like you've eaten something more calories ethical to. this could be helpful in the initial phase of trying to lose weight. that is, you understood. so india, india, most participants who start a diet do initially lose a bit of weight. but the problem is that relatively quickly, they compensates into the heat more. and then in some cases, gain more weight than they lost before may ethan on dantes and me at suny him as if we're out. good mamma. that's exactly would vegas nerve stimulation is designed to

prevent research is still in its infancy. but initial successes with eating disorders and depression give hope that it could also be used to treat obesity. and perhaps the procedure could help prevent obesity too. by his visor, many people are overweight but not yet at the stage where it would be seen as a disease that needs treating. but we know that excess weight is also a risk factor for the later development of metabolic diseases. and so cut and so you could start with this procedure and people who are still healthy to support certain behavioral changes and prevent diseases from developing in the 1st place. it's all dotted. so for might, and this is yes, a congo and victim more motivation. just by stimulating the vigorous nerve. fun is also very motivating. let's join fitness trainer. oh galia. she knows how to make working out and relaxing fun

with. i. the only thing you need to day if this might work up, we will do it today. a lovely stretching exercise, it's called the double sled needed. lay on your so make cross your arms. tens are fronting to the floor and then lay your head on the arm in the front. this is stretching, exercise is perfect for your shoulder. i have my left arm into prob, so here i stretched my right shoulder perfectly paused one side for almost 2 minutes, then changed the ours. and to exactly the same print the same time.

we tried to lead as good as a k and free ruby. just don't fall asleep or you might miss next week's in good shape until then. good bye. ah ah. with

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