on d, w. d w's crime fighters are back in a political africa. most successful radio drama series continues. remember, all episodes are available online. and of course, you can share and discuss on d, w, africa's facebook page, and other social media platforms, crime fighters, tune in now, blue coming up on dw health show how to combat strengths, the pucks of holidays at home, and why fish and samsung can lift your mood and what all that has to do with mind body miss, and welcome to in good shape. with

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 a 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 a. busy mind body medicine connect modern healing methods with complimentary practices. my body made its mind. the medicine is made up of practices that all have an impact

on the body 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. what 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. logan. 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 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 the any garvin stress levels sink and that has an effect on other areas. 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 of ever since self regulation and strengthen this self healing powers are task is also useful for

children. and they can often engage with holistic methods more easily. my buddy minutes in this mission of us vaccinate mind. body medicine is not just for adults. children also enjoy it. they can concentrate better in 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 was 4th was a mind body medicine is also wonderful for kids. yeah, of her kid novel. norma. 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've vanished stress once and for all we feel stressed when we overdo it, don't pick 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 we're in danger, the body releases stress hormones incredibly quickly when off the skin bonds, 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 to 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. the couldn't guns, the effect of teeth, inhalation, and defects. hal ation on blood pressure. impulse can be gauged precisely i'm, 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 in our body tells us when there's something wrong,

that if you're in pain, if you are sitting up straight and often. and if you have your showed is 10 step or clenched teeth together, the products and that should send you a signal i'm. i thought where so stressed out and busy now every day lives that we just aren't he this signals anymore and fell eva does get fee and puts in many patients very affected when they get back in touch with themselves again and can focus them. yahoo! often we brush through life not nights, seeing that we're bent over a lopsided yet, that we forget to put all shoulders back in our everyday lives. we forgotten many of the mechanisms for looking after ourselves. am i talk often off to pass one quick exercise, clench your fists or tincture 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 a science deals. i'm standing there, reaching out some one might think out. oh, she's stretching her hand in the air and i'm glad 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 amiga 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, we lack sanction techniques in 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 quality by 17 percent increase as our capacity to cope with stress by 29 percent and in some people it with use 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 buy yourself some treat. i. 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 something you should question very closely the photo them limits your availability

of, of in the stands is them check in at 3 o'clock every day and see if someone's tried to call him. and if so, call them back look, no or answer an email from monday. give yourself a window to think about work themselves. none of it is an unhappy that makes it easier to maintain and emotional distance. miss hamilton, are them so distance, young? planned activities for your stay cation that will put you in the holiday mood. thank you. 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 is 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 a 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 on them. 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. you're in a familiar environment and you don't need to adjust to new surroundings. so you

relax faster. if you sick 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 nose in their bloodstream and are 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 lift 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 know, yellow. that is do that. honestly. i like chocolate. chocolate or chips depending on how i'm feeling. you know, theme views, misguided who, who claims. i like it

a little raspberry. towards luck. metronome at 1st glance all very tempting, sadly though most treats contain too much fat or to sweet or plain unhealthy soda, attrition is isabel has mom recommends other foods that are also guaranteed to boost your mood but fester 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 lucas young tyler's 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 boots and stress. so what exactly does that mean? what should we eat? as the best 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. to how much notice copper, because 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 snell for a very long nerve that runs down from the brain stem. it to the digestive system and. and secondly, through our intestinal bacteria on buck for you and they need to be fed the right foods. because the composition of our gut bacteria is key to our well being. not all the 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 on 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 that to her co, velvety curry. mongo seat with ginger than an electric, than a tasty pastor with a spicy source like our b auto done on liquids. 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,

his saffron. it's even said to have a euphoric effect. how's he and get the saved and out persian sang that you shouldn't eat too much saffron, because you could laugh yourself to dad and he gets home with him. but that's because the body relates his lots of feel good ha minds 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 antique 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. it's 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 a gets wounds name. listen. the vegas 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 if i, if i was there for life that the vegas nerve runs through the entire upper body. but it also runs through the ear and from there into the brain stem video recorded . if replacing electric in the ear, 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 an office for heightened bind, fulsome control. 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. yields 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 by constantly hitting

a button. how long can they keep performing such a dull task? during the game, the vegas 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? ok, come into this and 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. and 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 mossey for out. good alma,

that's exactly what 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. to 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 on. and so you could start with this procedure in people who are still healthy to support certain behavioral changes and prevent diseases from developing in the 1st place. sitting on dive, it's with a might, mrs. s. a. congo, and victim more motivation just by stimulating the vegas nerve. fun is also very nice of ating. let's join fitness, china arcadia. she knows how to make working out and relaxing fun.

i'm the only thing in it today. if this that work up, we will do it today. a lovely stretching exercise. it's called that double flat. needed lay on your cell. make cross your arms tens are fronting to the floor and dead. lay your head on the arm in the front. this stretching exercise is perfect for your shoulder. i have my left arm in the front. so here i stretched my right shoulder perfectly. one side for almost 2 minutes, then change to ours. and do exactly the same for the same time.

we try to lead as good as the kid and breathe ruby. just don't fall asleep or you might miss. next week's in good shape until then the by with

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