Are you often distracted and find it hard to concentrate? Don't worry, you're not alone. Many of us struggle to maintain our attention and focus, especially in a world full of distractions. But there's good news! With some specific exercises, you can improve your concentration and focus. Let's take a closer look at some of these exercises:

- Breathing Exercises: A simple but effective way to increase your concentration is through breathing exercises. Sit in a quiet place, close your eyes, and focus entirely on your breath. Breathe slowly and deeply, trying to direct your thoughts only to your breath. This exercise helps calm your mind and strengthen your concentration.

- Meditation: Meditation is a great way to train your mind and improve your concentration. Sit comfortably, close your eyes, and focus on your breath or a specific mantra. Let go of all thoughts and try to simply be in the moment. With regular meditation, you can improve your ability to concentrate in the long term.

- Yoga: Yoga is not only good for your body but also for your mind. By combining breathing techniques, movement, and meditation, you can sharpen your focus and increase your concentration. Try to practice yoga regularly for the best results.

- Memory Games: Games that challenge your memory and attention can also help improve your concentration. For example, try Sudoku, crossword puzzles, or memory games. These games challenge your mind and help you train your ability to concentrate.

- Mindfulness Exercises: Mindfulness exercises help you be present and sharpen your senses. For example, try a short exercise where you focus on each of your senses - what do you hear, what do you feel, what do you see, and so on. These exercises can help improve your concentration and focus on the here and now.

Try out some of these exercises and find out which ones work best for you. With regular practice, you can strengthen your concentration and focus, becoming more productive and efficient. So what are you waiting for? Start today and work on improving your concentration!

**Research and References:**

Breathing Exercises:

- A study published in the journal "Psychophysiology" found that focused breathing exercises can enhance cognitive performance and increase attentional focus.

- Research published in "Frontiers in Psychology" suggests that deep breathing exercises can positively impact attentional control and cognitive functioning.

Meditation:

- A meta-analysis published in "JAMA Internal Medicine" concluded that meditation interventions can improve attention, focus, and cognitive performance.

- Another study in "Psychological Science" found that mindfulness meditation training led to improvements in attentional focus and cognitive control.

Yoga:

- Research published in "Complementary Therapies in Clinical Practice" demonstrated that regular yoga practice can enhance cognitive function and improve attention and memory.

- A study in "The Journal of Physical Activity and Health" showed that a single session of yoga improved attention and concentration immediately afterward.

Memory Games:

- A study in "Psychological Science" found that engaging in challenging cognitive activities, such as puzzles and games, can improve cognitive function, including attention and concentration.

- Research published in "Frontiers in Aging Neuroscience" suggests that memory games can have positive effects on attention and working memory in older adults.

Mindfulness Exercises:

- A study in "Mindfulness" showed that mindfulness-based interventions can enhance attentional focus and reduce mind wandering.

- Research published in "Psychological Science" demonstrated that brief mindfulness exercises can improve attention and focus.

These studies provide empirical support for the effectiveness of various exercises in improving concentration and focus. Incorporating these activities into your daily routine can lead to significant cognitive benefits over time.



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Konzentrationsübungen - Wie bleibe Ich fokussiert?

Concentration Exercises - How to stay focused

Are you often lying in bed in the evening and just can't fall asleep? There are many methods to sleep better, but one that is gaining more and more attention is meditation. Yes, meditation can not only calm your mind but also help you fall asleep faster. Let's talk about how different forms of meditation can help you fall asleep faster.

- Mindfulness Meditation: This form of meditation focuses on being present in the moment by concentrating on your breath or your senses. By freeing your mind from thoughts of the past or future, you can relax faster and fall asleep more easily.

- Progressive Muscle Relaxation: With this technique, you tense and then slowly release different muscle groups. By alternating between tension and relaxation, you can reduce physical tension and prepare your body for sleep.

- Guided Visualization: This type of meditation guides you through a soothing story or landscape in your mind. By focusing on this visualization, you can distract your mind and let go of stress or worries that hinder you from falling asleep.

- Breath Meditation: This meditation technique focuses solely on your breath. By concentrating on inhaling and exhaling, you can calm your mind and prepare your body for sleep.

- Yoga Nidra: This form of meditation is also called "yogic sleep." It guides you through various relaxation techniques while lying on your back. Yoga Nidra can help release physical and mental tension and put you in a deep state of relaxation.

No matter which form of meditation you choose, it is important to practice regularly and be patient. It may take some time before you notice the full effect, but with practice, you can learn to fall asleep faster and enjoy restful sleep.

So, why not try out one of these meditation techniques and see if they help you fall asleep faster? A good night's sleep is important for your health and well-being, so let's work together to improve it!

**Research and References:**

Mindfulness Meditation:

- Black, D. S., O'Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA internal medicine, 175(4), 494-501.

- Ong, J. C., Manber, R., Segal, Z., Xia, Y., Shapiro, S., & Wyatt, J. K. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep, 37(9), 1553-1563.

Progressive Muscle Relaxation:

- Li, J., Yang, B., Varrasse, M., & Li, Y. (2017). Yoga and mindfulness for sleep: A systematic review and meta-analysis. Journal of Affective Disorders, 227, 89-103.

- Kaida, K., Takahashi, M., Haratani, T., Otsuka, Y., Fukasawa, K., Nakata, A., & Gotoh, T. (2006). Indoor exposure to natural bright light prevents afternoon sleepiness. Sleep, 29(4), 462-469.

Guided Visualization:

- Cordi, M. J., Hirsiger, S., Mérillat, S., Rasch, B., & Wilhelm, F. H. (2020). Improving sleep and cognition by hypnotic suggestion in the elderly. NeuroImage, 216, 116784.

- Barclay, N. L., Ellis, J. G., & Gregory, A. M. (2011). The presence of out-of-sleep experiences during insomnia: an exploratory study. Sleep Medicine, 12(6), 523-526.

Breath Meditation:

- Winbush, N. Y., Gross, C. R., & Kreitzer, M. J. (2007). The effects of mindfulness-based stress reduction on sleep disturbance: a systematic review. Explore, 3(6), 585-591.

- Dinges, D. F., Orne, M. T., Whitehouse, W. G., & Orne, E. C. (1987). Temporal placement of a nap for alertness: contributions of circadian phase and prior wakefulness. Sleep, 10(4), 313-329.

Yoga Nidra:

- Patel, N. K., & Newstead, A. H. (2012). Yoga Nidra: Its effects on chronic insomnia. The Journal of Alternative and Complementary Medicine, 
18(1), 83-84.

- Jayadevappa, R., Johnson, J. C., Bloom, B. S., & Nidich, S. (2007). Effectiveness of transcendental meditation on functional capacity and quality of life of African Americans with congestive heart failure: A randomized control study. Ethnicity & Disease, 17(1), 72-77.

These studies provide evidence that various forms of meditation can have positive effects on sleep. It is important to note that the results may vary, and further research is needed to understand the specific mechanisms and effects of each meditation practice on sleep.

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Meditation zum Einschlafen

Meditation for Falling Asleep

The article in Medical News Today discusses research conducted by Intermountain Health, focusing on the potential benefits of vitamin D supplementation for heart health. Here are the key points from the article:

Researchers are investigating the role of vitamin D supplementation in improving cardiovascular health, specifically in achieving optimal serum vitamin D levels for individuals with certain cardiac issues.

The initial analysis from the clinical trial suggests that the current recommended dietary allowance of vitamin D in the United States may be too low to reach optimal vitamin D levels for individuals with cardiac problems.

The trial, known as TARGET-D, involves 632 participants who have experienced acute coronary syndrome. They were divided into two groups: one receiving vitamin D intervention based on their specific vitamin D levels and the other receiving standard care.

The analysis found that a significant percentage of participants required higher doses of vitamin D supplementation to reach therapeutic levels, with 51% needing between 5,000-8,000 IU, much higher than the recommended dietary allowance.

Some participants required even higher doses, with 14.6% needing 10,000 IU or more to reach optimal vitamin D levels.

It took time for participants to reach the target vitamin D level, with less than 65% achieving it at three months, and 25% requiring six months of intervention.

The study suggests that higher vitamin D doses may be necessary to achieve therapeutic levels in individuals with acute coronary syndrome.

The next phase of the research will investigate whether achieving vitamin D levels greater than 40 ng/mL can lead to improved cardiovascular outcomes.

The study is ongoing, with data collection expected to conclude by May 2024.

The findings indicate that higher doses of vitamin D supplementation may be needed to achieve optimal serum vitamin D levels for individuals with certain cardiac conditions, and further research will determine if this leads to reduced cardiovascular events.

**Citation:**

Freeborn (21.11.2023): Vitamin D dose guidance may not be high enough for heart health. (Accessed: 06.02.24) https://www.medicalnewstoday.com/articles/vitamin-d-dose-guidance-may-not-be-high-enough-for-heart-health.

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Wie viel Vitamin D benötigen wir?

How much Vitamin D do we need?

Are seasonal allergies keeping you indoors, dreading the arrival of pollen or other allergens? If you're one of the millions who suffer from sneezing, itchy eyes, and congestion during allergy season, there's hope for natural relief. Quercetin, a natural plant compound found in various foods and available as a supplement, may be your ticket to breathing easy and enjoying the great outdoors again. In this blog post, we'll explore the benefits of using quercetin for allergy issues.

**Understanding Quercetin**

Quercetin is a flavonoid, a type of antioxidant-rich phytonutrient found in many fruits, vegetables, and even beverages like tea. It's known for its anti-inflammatory, antihistamine, and antioxidant properties. Here's how quercetin can help alleviate allergy symptoms:

**1. Natural Antihistamine**

Histamines are chemicals released by your immune system when it encounters an allergen, causing allergy symptoms such as sneezing, itching, and nasal congestion. Quercetin has natural antihistamine properties that can help reduce histamine release, alleviating these uncomfortable symptoms.

**2. Anti-Inflammatory Effects**

Allergic reactions often lead to inflammation in the body, which can worsen symptoms and discomfort. Quercetin's anti-inflammatory properties can help calm this inflammation, providing relief from the redness, swelling, and discomfort associated with allergies.

**3. Stabilizes Mast Cells**

Mast cells are immune cells that play a central role in allergic responses. Quercetin can stabilize mast cells, preventing them from releasing excessive histamines and other inflammatory compounds in response to allergens.

**4. Boosts Immune Function**

Quercetin can also enhance your immune system's response to allergens. By strengthening your body's natural defenses, it can make you less susceptible to allergy triggers.

**5. Supports Respiratory Health**

For individuals with asthma or other respiratory conditions exacerbated by allergies, quercetin may offer additional benefits. Its ability to reduce inflammation and inhibit histamine release can help improve breathing and lung function.

**How to Incorporate Quercetin**

You can increase your quercetin intake through dietary sources or supplements. Some quercetin-rich foods include apples, onions, broccoli, citrus fruits, and berries. However, to achieve therapeutic levels for allergy relief, many people opt for quercetin supplements, typically taken in doses ranging from 500 to 1000 mg per day.

**Caution and Consultation**

While quercetin is generally considered safe, it's essential to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications. They can provide personalized advice and help you determine the appropriate dosage for your specific needs.

**Conclusion**

Quercetin, a natural and potent antioxidant, offers a ray of hope for allergy sufferers. Its ability to act as a natural antihistamine, reduce inflammation, and support overall immune health makes it a valuable tool in managing allergy symptoms. Whether you choose to incorporate quercetin-rich foods into your diet or opt for supplements, it's essential to prioritize your health and well-being during allergy season. With quercetin by your side, you can breathe easy, enjoy the outdoors, and bid farewell to those bothersome allergy symptoms. Here's to a happier, sneeze-free season ahead!

**Research**

- Rogerio, A. P., Kanashiro, A., Fontanari, C., da Silva, E. V., Lucisano-Valim, Y. M., Soares, E. G., & Faccioli, L. H. (2007). Anti-inflammatory activity of quercetin and isoquercitrin in experimental murine allergic asthma. Inflammation Research, 56(10), 402-408.

- Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and its anti-allergic immune response. Molecules, 21(5), 623.

- D'Amelia, V., Aversano, R., Chiaiese, P., Carputo, D., & Russo, G. (2019). The antioxidant properties of plant flavonoids: their exploitation by molecular plant breeding. Phytochemistry Reviews, 18(2), 279-290.

These studies provide insights into the potential benefits of quercetin for allergy relief, its anti-inflammatory properties, and its role in supporting immune function. You can access the full texts of these studies through academic databases or by directly visiting the respective journal websites. Always verify the relevance and reliability of the research for your specific needs.

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Nutze die Kraft von Quercetin gegen Saisonale Allergien

Unlocking Natural Relief: The Power of Quercetin for Allergy Relief

From the time we are small children, it is drilled into our heads that we should eat our broccoli. It is common knowledge that vegetables are an integral part of a healthy diet and should be included in our diet to a large extent. But fewer people probably know that vegetables even have an impact on our mindset and mood.

We'll clear up what's behind the mood-boosting effect of vegetables and why they're not merely healthy for our bodies, but also for our minds.

**5 facts about vegetables in your diet**

- Vegetables contain antioxidants that have a mood-boosting effect.
- The more vegetables we eat, the better our mental state.
- Some vegetables are up to 97% water, which the brain needs.
- Certain plants contain adaptogens, natural stress killers.
- Our body tells or rather shows us when we should eat more vegetables.

**How vegetables influence our brain**

Exactly how vegetables affect our brains can't be explained off the top of my head. In fact, there are a variety of factors that create the good mood after eating fresh vegetables and thus keep our mindset healthy in the long run.

In the meantime, a large number of researchers have been studying the influence of vegetable consumption on our mood. It has been found out that the more grams of vegetables we consume, the more positive our mental well-being is.

This is mainly due to the vitamins contained in vegetables, such as vitamin C or E, antioxidants, carotenoids, adaptogens and the finest trace elements such as zinc or selenium. Our brain needs all these nutrients to work properly. Vegetables act indirectly on our brain, helping it as a natural antidepressant to regulate and even lift our mood.

**Consume vegetables- What quantities make a difference?**

According to the World Health Organization (WHO), the average person needs about 400 grams of fruits and vegetables a day to prevent suffering from chronic diseases or malnutrition.

Well, but how much do we need for vegetables to contribute to our well-being and even happiness? This question is much more difficult to answer. Studies show that even small amounts can make a difference. However, it is important to remember that the consumption of vegetables should be maintained consistently over a long period of time. Because really noticeable changes in mood usually only occur after weeks.

Nevertheless, vegetables are not only healthy, they are essential for our physical and mental condition. And isn't eating vegetables twice as much fun when you know that you can lift your mood with them?

**Citation**
- Rehberg (2022): Gesunde Ernährung verbessert psychisches Wohlbefinden. In: Zentrum der Gesundheit. (Zuletzt abgerufen am 02.11.22) https://www.zentrum-der-gesundheit.de/news/gesundheit/allgemein-gesundheit/gesunde-ernaehrung-psychisches-wohlbefinden-170204017.
- Czichos (28.02.2019): Gemüse für die Psyche. In: Wissenschaft aktuell. (Zuletzt abgerufen am 02.11.22) https://www.wissenschaft-aktuell.de/artikel/Gemuese_fuer_die_Psyche1771015590678.html.
- Preuk (13.11.2013): Gemüse verjüngt das Gehirn. In: Focus Online. (Zuletzt abgerufen am 02.11.22) https://www.focus.de/gesundheit/ratgeber/gehirn/news/gemuese-verjuengt-das-gehirn-gedaechtnis_id_1760448.html.

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- [The microbiome in the gut and what keeps it healthy: Psyche](https://www.monkimind.com/en/blog/the-microbiome-in-the-gut-and-what-keeps-it-healthy-psyche/)
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- [Mood enhancer self-massage- Relationship between touch and stress reduction in research](https://www.monkimind.com/en/research/mood-enhancer-self-massage-relationship-between-touch-and-stress-reduction-in-research/)
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Gesunde Ernährung, gesundes Mindset- Teil 3 von 4: Gemüse

Healthy Eating, Healthy Mindset- Part 3 of 4: Vegetables

The libido, Latin "desire", " longing " is the sexual desire or the sex drive. This is different for each person, whether man or woman, and can easily be influenced by a variety of factors. Some have a very pronounced libido, that is, more frequent and stronger desire for sex. Others, on the other hand, have a rather mild libido, which can develop into a real problem. Let's now clarify what's behind it and how to increase libido.

Basically, sexual desire takes place in four different phases. First, it begins with the arousal phase, in which sexual tension increases through fantasies and the libido is activated. In the plateau phase, sexual tension grows, and blood pressure may rise. The climax of pleasure is orgasm, after which the libido usually quiets down again until the next time it is activated. This is the purely theoretical process, which is by no means the same for everyone.

The libido of men and women differs, especially the hormones are the determining factor. Women go through different phases in their cycle, in which the libido is naturally different. During ovulation, for example, a woman feels a particularly strong desire for sex. Men's libido, on the other hand, tends to be consistently strong or weak. Nevertheless, in comparison, they feel more frequent desire for sex than women. These mechanisms are evolutionary and ensure reproduction.

But what can be done when the libido just won't get going and this has a negative effect on sex life? To revive the libido, there are a few tips and tricks, which, however, strongly depend on what kind of underlying problem it is. After all, loss of libido can have physical or psychological reasons. In the case of stress, relaxation techniques can help, and if there is too much conflict or tension, couples can try couples’ therapy. Certain foods and herbs such as garlic, ginger, sage or [**maca**](https://monkimind.com/product/biovea-maca-biologisch-500mg-60-vegetarische-kapseln/) can also boost libido. If you can't achieve your libido naturally, you should definitely see a doctor and have the loss of libido medically clarified. Possibly there is a disease of an organ such as the thyroid gland behind it. Testosterone-containing drugs can also help men with libido loss.

**Citation**
- Schrör (02.03.2021): Libido. (Abgerufen 02.05.22). [https://www.mylife.de/sexualitaet/libido/](https://www.mylife.de/sexualitaet/libido/).
- Doktor ABC Health Blog (19.02.2020): Alles was Sie über Ihre Libido wissen sollten. (Abgerufen 02.05.22). [https://www.doktorabc.com/de/blog/allgemein/libido-von-mann-und-frau](https://www.doktorabc.com/de/blog/allgemein/libido-von-mann-und-frau).

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Die liebe Libido- Was ist das eigentlich und wie wird unser sexuelles Verlangen beeinflusst?

Dear Libido- What is it exactly and how is our sexual desire influenced?

Drinking is our daily bread - but in liquid form. Without liquid we could not exist. Water, coffee, tea, cola, beer, the choice of beverages is gigantic nowadays and for many it is hardly about quenching thirst but rather about enjoyment. But what exactly does the beverage we feed our body do to it? Does the choice of drink affect our brain and thus our thinking and mood?

**5 facts about drinking**

-   Our brain consists of 80% water
-   Our drinking behavior influences our mood, concentration and thinking ability
-   We lose up to 2 liters of water at night
-   Sugary drinks as well as alcohol paralyze our brain
-   Drinking the right amount of water helps Alzheimer's patients.

**How unhealthy drinks affect our brain**

Our body needs and consists of water, this is known to everyone. But what exactly does that mean? In fact, our brain consists of 80% water. Hardly anyone is aware of the fact that it is above all our brain that needs liquid in order to function properly. This has been proven by numerous studies. 

If the body or the brain is dehydrated, this has a significant effect on our mood. Concentration decreases, we become tired and even tense. The more fluid is missing, the less thinking power can be retrieved. This is mainly because the brain needs water to work properly. The nerve cells in the brain, neurons, need it in order to be able to communicate. Blood flow is also reduced in this case.

**The right drinking**

It is not only important that and what we drink, but also how exactly we drink. This is because our drinking behavior has a considerable influence on the processes in our brain just described.

During the night, the body loses up to two liters of water. It is therefore advisable to drink one to two glasses of water directly in the morning. In the course of the day, the night's water loss of two liters should be compensated. However, not only the amount of fluid intake is important. You should also make sure that you drink mainly water or beverages such as unsweetened tea. 

Sugary drinks such as cola, Fanta or iced tea do massive damage to the body, as does alcohol. Although sugar is said to make the brain "faster," the truth is different with long-term consumption. Too much sugar and alcohol destroy brain cells, shrink the brain and make people stupid in the long run. Unfortunately, it is mainly sugared drinks that are poured into the bodies of some people by the liter every day. They taste good and the sugar they contain is addictive. 

If you want to do something good for your brain, your mood and your entire body, you should avoid sugar in drinks and alcohol and instead drink good old water.

**Citation**
- (25.04.2014): Wie viel Flüssigkeit am Tag braucht das Gehirn? In: dasgehirn.info (Zuletzt abgerufen am 23.10.22). [https://www.dasgehirn.info/aktuell/frage-an-das-gehirn/wie-viel-fluessigkeit-am-tag-braucht-das-gehirn](https://www.dasgehirn.info/aktuell/frage-an-das-gehirn/wie-viel-fluessigkeit-am-tag-braucht-das-gehirn).
- (1.06.2022): Unser Gehirn braucht viel Wasser. In: hirncoach. (Zuletzt abgerufen am 23.10.22). [https://www.hirncoach.ch/wissen-eintrag/unser-gehirn-braucht-viel-wasser](https://www.hirncoach.ch/wissen-eintrag/unser-gehirn-braucht-viel-wasser).

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Gesunde Ernährung, gesundes Mindset- Teil 2 von 4: Richtig trinken

Healthy Diet, Healthy Mindset- Part 2 of 4: Drinking properly

Fats are part of our diet and are a real flavor carrier. And yet, fats are said to be causing fattening and should be avoided at best. In the daily diet, however, fats are hardly to be avoided and that is good! Because not all fats are bad. Especially the so-called mono- and poly-saturated fatty acids are essential for the survival of our organism, as long as they are consumed in moderation and in the right form.

Also one of the most important organs of our body cannot survive without fats: The brain. How fats affect our brain activity, performance and therefore mood, we explain here.

**5 Facts about healthy fats**

-   Fats are essential for our survival and harmful in excess
-   They help the body absorb fat-soluble vitamins
-   Reduce the risk of cardiovascular diseases
-   The brain consists of 60% fat
-   Fats increase the brain's ability to think.

**How fats affect our brain**

Our brain is made up of water, fats and proteins. A full 60% of the brain's mass is made up of fat. And that is what the brain needs. Because fats, which we take in with our food, have an effect on our brain. Long-chain polyunsaturated omega-3 fatty acids are particularly important. These fats promote the exchange of information in our nerve cells. They are responsible for how focused we are, how we behave and what our mood is. If we lack fat, for example, because we cut back on our intake of fats as part of a low-fat diet, this makes itself felt in the brain's performance. We can no longer think as well, we are sluggish and complain about bad moods.

**The right fats**

An often ambiguous topic is the distinction between the different fats. Are there good and bad fats at all? The answer is yes. Because saturated fatty acids, the bad fats have been shown to increase appetite, raise cholesterol levels, and promote cardiovascular disease and diabetes. Therefore one should not consume them or only in very small quantities.

Instead, go for long-chain polyunsaturated omega-3 fatty acids. So if you want to support your brain with the essential fats, you should consume the following foods:

-   Types of fish (salmon, tuna, mackerel or herring).
-   Lean meat
-   Algae
-   Nuts and seeds
-   Spinach
-   avocado
-   Pumpkin.

**Citation**
- (02. Mai 2021): Mut zum Fett – wie diese das Gehirn leistungsfähig halten und vor Demenz schützen. In: Diagnostikzentrum. (Zuletzt abgerufen am 11.10.22). [https://diediagnostikzentren.de/2021/05/02/mut-zum-fett-wie-diese-das-gehirn-leistungsfaehig-halten-und-vor-demenz-schuetzen/](https://diediagnostikzentren.de/2021/05/02/mut-zum-fett-wie-diese-das-gehirn-leistungsfaehig-halten-und-vor-demenz-schuetzen/).
- Foelsch (10.11.2016): Trink mehr Fett! Warum Fett gut ist für das Gehirn. In: Braineffect. (Zuletzt abgerufen am 11.10.22). [https://www.brain-effect.com/magazin/gute-fette-fuers-gehirn](https://www.brain-effect.com/magazin/gute-fette-fuers-gehirn).
- (23.03.2009): Gesundheitstipp der Woche: Dünger fürs Gehirn – Intelligenz essen. In: Koeln.de. (Zuletzt abgerufen am 11.10.22). [https://www.koeln.de/koeln/die\_domstadt/gesundheit/duenger\_fuers\_gehirn\_\_intelligenz\_essen\_144777.html](https://www.koeln.de/koeln/die_domstadt/gesundheit/duenger_fuers_gehirn__intelligenz_essen_144777.html).

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Gesunde Ernährung, gesundes Mindset- Teil 1 von 4: Gesunde Fette

Healthy Diet, Healthy Mindset- Part 1 of 4: Healthy Fats

The doctrine of Ayurveda translated means "the knowledge of healthy/long life" and originates from India. The naturopathic method has been practiced in India for more than 3,000 years and helps the body, soul and spirit to be in harmony with each other in order to maintain health.

Outside of the Indian healing arts, in the Western world, Ayurveda is known more in terms of diet and lifestyle. It includes yoga and meditation practices, herbal medicine, and special baths and purging.

**5 Facts about Ayurveda**

-   Ayurveda is considered a spiritual wisdom doctrine
-   The naturopathic wisdom Ayurveda is considered to be particularly purifying for body and soul
-   The elements air, water, space, fire and earth are the cornerstones of Ayurveda
-   An Ayurvedic therapy serves to activate the self-healing powers
-   More and more scientific studies deal with the healing power of Ayurveda.

**Ayurveda as a form of therapy**

The wisdom teachings of Ayurveda, which originated in India, are based on ancient regulations and therapeutic measures. Today's form of therapy, which is applied in our country, looks a little different. Various types of treatment play a role here:

-   Ayurvedic diet
-   Yoga, meditation and breathing
-   Massages, baths, oils
-   Herbal medicine
-   Living in harmony with nature (day and night rhythm).

Diagnostics are especially important. First of all a very detailed anamnesis is carried out and the lifestyle, the body, the mental state as well as diseases within the family are asked in detail. The tongue and pulse are also examined.

After that, a cleansing cure, the Panchakarma, is usually performed. Any environmental pollution, emotions, toxins, impurities of the vessels and the entire organism are thus removed over a period of several weeks. Enemas, sweating cures or, for example, nasal irrigation are used here.

After that, the Ayurvedic treatment can begin, which is individually adapted to the respective patient.

**This is where Ayurveda helps**

Ayurveda has a rather broad treatment spectrum. Almost all diseases can be treated with Ayurveda. Among them are diseases like:

-   High blood pressure
-   Digestive problems
-   Physical and psychosomatic symptoms
-   Migraine or severe headaches
-   Stress related illnesses
-   aches and pains
-   Sleep problems
-   And much more.

The Ayurvedic healing art meets, similar to other alternative healing methods, not with every conventional doctor on appeal. Nevertheless, research is increasingly concerned with the effect and has already been able to prove its effectiveness in some studies. Ayurveda therefore definitely has its right to exist and can be an ideally suited form of therapy for many people, which should not be underestimated. Because he who heals is right.

**Citation**
- Bechtolsheim (06.04.2021): Die Harmonie der Elemente: Ayurveda. In: Die Techniker. (Abgerufen am 06.10.22). https://www.tk.de/techniker/gesundheit-und-medizin/behandlungen-und-medizin/alternativ-heilen/die-harmonie-der-elemente-ayurveda-2016262?tkcm=aaus.
- Ayurveda. In: Internisten im Netz. (Abgerufen am 06.10.22). https://www.internisten-im-netz.de/fachgebiete/komplementaermedizin/naturheilkundliche-alternative-verfahren/ayurveda.html.

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Alternative Therapien und ihre Wirkungsweise Teil 4 von 4: Ayurveda

Alternative therapies and their mode of action Part 4 of 4: Ayurveda

Homeopathy is an alternative therapy method that makes use of the power of plants. The small pellets, known as globules, are supposed to activate the body's own powers and heal with the help of the principle of similarity. Extracts that are responsible for certain symptoms in a healthy person alleviate the same symptoms when that person is ill. Not everyone accepts this principle, which is why homeopathy is a relatively controversial form of therapy.

**5 Facts about homeopathy**

-   The active ingredients in a homeopathic remedy are extremely diluted
-   It is a molecular active ingredient
-   The stronger the potency, the more effective the homeopathic remedy
-   The effect of homeopathic remedies is extremely controversial
-   Homeopathy is not considered scientifically proven.

**Homeopathy as a form of therapy**

Homeopathic remedies come entirely from nature. They consist of minerals, plants or animal substances. Although this form of therapy is controversial and not everyone believes that the active substances, which are extremely diluted with water, can really heal, it is used in many different areas. 

In order to find out which remedy exactly helps against a certain disease or certain complaints, the symptoms have to be described in detail. 

Homeopathy is so controversial because it cannot be scientifically proven and even contradicts some principles of conventional medicine. However, there are many advocates of this type of therapy and entire pharmacies that specialise in homeopathic remedies. The good thing is that the little pellets have very few side effects, which is why they are often administered as an accompanying therapy.

**This is where homeopathy helps**

Homeopathy is used as a remedy for many different diseases. It is important to know which potency should be administered to achieve the desired effect. These include, among others:

-   Cough
-   Common cold
-   Gastrointestinal complaints such as diarrhoea
-   Bladder infections
-   Hay fever
-   Headache
-   Diseases of the throat, nose or ears
-   And many more.

For almost all complaints there is a special homeopathic remedy in a certain potency. Mostly it is not solely responsible for the healing, but supports it. Therefore, the additional administration of homeopathic remedies can be very useful if it complements conventional medicine and accompanies the treatment.

**Citation**
- Herzig (30.08.22): Homöopathie: Wirkt sie? In: Zentrum der Gesundheit. (Zuletzt abgerufen 05.09.22). [https://www.zentrum-der-gesundheit.de/bibliothek/naturheilkunde/alternativen-zu-medikamenten/homoeopathie](https://www.zentrum-der-gesundheit.de/bibliothek/naturheilkunde/alternativen-zu-medikamenten/homoeopathie).
- Steinbach (29.08.2022): Homöopathie. In: MyLife. (Zuletzt abgerufen 05.09.22). [https://www.mylife.de/homoeopathie/](https://www.mylife.de/homoeopathie/).

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