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Nutrition

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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

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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

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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.

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