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Tips & Measures Against Exam Anxiety

Who doesn’t know it: the fear of exams! The trembling knees on the way to the driver’s license test or the sweaty hands during the oral Abitur, almost everyone has experienced this feeling at some point. If you have very strong exam anxiety, which can manifest itself in sleep disorders or depression, for example, you should definitely seek help from a professional advisor such as a psychologist or psychotherapist. This can be done in individual talks or in a group.

Causes of test anxiety

This emotional-physical reaction can be caused, for example, by social pressure to perform, a strict upbringing by anxious or overly demanding parents, or negative experiences in previous exams. In order to properly deal with a stressful situation of this kind, the symptoms must first be interpreted and accepted as test anxiety. Only then can one begin to find out and apply the method that is most suitable for oneself against inner tension and nervousness.

1) Anchor positive feelings

With regard to the average level of nervousness before an exam, there are a number of ways to calm yourself down, such as this little trick: press the thumb and forefinger of one hand together and think for about 3 minutes about an experience that you personally found pleasant, e.g Walk on the beach with the warm sand on your feet and the smell of the sea in your nostrils. If you repeat this process frequently, after a while you will feel relaxed and positive just by pressing your thumb and forefinger together. In psychotherapy, this process is called “dropping the anchor”.

2) Attend anxiety courses at college

Courses are offered at various German universities in which you can learn to reduce or overcome your fears in relation to exams. They are led by professional advisors.
Talking to other participants in the course and the feeling that you are not alone in the face of the problem can also help. In these anti-stress and anti-anxiety seminars, oral or written exams are often re-enacted to familiarize course participants with the exam situation.

3) Use Bach flowers or relaxation exercises

For some, it is the Bach flowers, for others relaxation exercises such as autogenic training, yoga, or Thai Chi help. However, sports such as jogging and cycling or mental anticipation of the exam situation can also reduce stress. A certain fear of exams is normal. This well-known worry about the upcoming event, which manifests itself in the form of inner restlessness, tingling in the stomach, and sweaty hands, tends to have a performance-enhancing effect in the exam itself.

Professional help with severe test anxiety

On the other hand, very strong test anxiety with far more severe symptoms can also have a negative effect on concentration and memory. It is advisable to talk to a professional advisor here in order to track down the cause of test anxiety and tackle the problem personally.

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Lifestyle

Tips for Protection Against Thunderstorms

Clever tips and rules of conduct for protection against thunderstorms. A thunderstorm never comes out of the blue, you should watch the sky regularly when hiking, a storm is usually indicated early on by dark and threatening clouds, for example.

Recognize thunderstorms in good time

You can calculate the distance of the thunderstorm. But to recognize one, you should pay attention to a few signs. To recognize a thunderstorm, you can look for dark clouds that look like cauliflower or cotton candy, for example. Your alarm bells should ring especially when the wind picks up in muggy summers. Of course, heavy rain or hail also indicate thunderstorms. Furthermore, falling air pressure is a clear indication.

Protection from outdoor thunderstorms

In the event of a thunderstorm, you should always seek shelter in buildings or vehicles. If that’s not possible, you definitely need to avoid open terrain, hills, and ridges. Take a protective position to avoid being struck by lightning. To do this, you have to put your feet together and squat down, keep your arms at your side, and duck your head.

You should also observe the following rules of conduct when staying outdoors during a thunderstorm:

  1. Never swim in bodies of water such as swimming pools or stay in bathing lakes.
  2. Do not enter and avoid ditches, or exit immediately.
  3. Avoid the immediate vicinity of trees, towers, and masts.
  4. You should also avoid cave entrances or furrows to increase protection from thunderstorms.
  5. Do not lie down, but keep the contact area with the floor as minimal as possible.
  6. Also, avoid umbrellas as they conduct lightning.
  7. Basically, you shouldn’t be near trees. An impact can occur and it is life-threatening.

Rules of conduct during thunderstorms in buildings

You are generally safest in buildings, but you should also observe a few rules of conduct here:

  1. You should never bathe or shower to protect yourself from thunderstorms
  2. Use little or no electrical equipment
  3. Give up the cell phone
  4. Avoid elevators as they can get stuck due to a power outage.

What to do in the event of a power failure?

Lightning can also strike during a thunderstorm. In the event of a power outage, the first thing you should do is check the electrical box. Most houses have security systems. If the emergency switch doesn’t work, a fuse may have blown. In that case, you need to contact an electrician.

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Food

Superweapon Goji Berries: How They Protect Against Age-Related Vision Loss

According to a recent study, there is a link between regular consumption of goji berries and protection against age-related vision loss. The study results give reason to hope that a cure for the disease is within reach.

170 million people worldwide lose the ability to recognize faces

“AMD affects the central field of vision and can affect the ability to read or recognize faces,” study author Glenn Yiu said in a press release. More than 170 million people worldwide are affected. The research team justifies the relevance of their study.

In their study, the researchers examined the connection between the consumption of 28 grams of goji berries five days a week by participants aged 45 to 65 and the density of the protective pigments in their eyes. If the study is successful, the density must increase. The test series lasted 90 days.

After 90 days, the researchers made positive discoveries. In 13 healthy participants, the density of the protective pigments in their eyes increased. In contrast, no such increase was observed in 14 participants who took a commercially available dietary supplement for eye health during the same period.

Lutein and zeaxanthin from the berries act as sunscreens for the eyes

The team reported that there was an increase in the pigments lutein and zeaxanthin as a result of eating the goji berries because the pigments are contained in high concentrations and were responsible for the beneficial effects. Said pigments filter harmful blue light and provide antioxidant protection. This helps protect the eyes from AMD during aging.

“Lutein and zeaxanthin are like sunscreens for the eyes,” explains study author Xiang Li. “The higher the levels of lutein and zeaxanthin in the retina, the better the protection. Our study found that even in healthy eyes, these optical pigments carry through a small daily serving of goji berries can be increased.”

Unfortunately, the triggers of the disease are not always clear, because many factors are involved in the development of AMD. Therefore, the research team would like to conduct further studies in this area in order to get closer to the prevention and cure of AMD. “Our study shows that goji berries, which are a natural food source, can improve macular pigmentation in healthy participants beyond the intake of high-dose supplements. The next step in our research will be to examine goji berries in patients with early-stage AMD.” , says the study author.

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health

Beetroot Against Cancer? That’s What Experts Say About The Red Tuber

Vegetables called beetroot are grown all year round. However, October is still the main harvest time. The tuber comes in different colors and shapes. Whether round, cone-shaped, dark red, yellow or white, the palette is large. The beet also varies in taste depending on the variety. The classic red tuber is characterized above all by a sweet, slightly earthy aroma.

Why is the red tuber so healthy?

The beetroot is actually very healthy and is rightly part of a balanced and healthy diet. It is full of important vitamins and minerals such as magnesium, calcium, iron and vitamin C. It is also rich in folic acid, which makes it a valuable vegetable, especially for pregnant women. Among other things, folic acid is responsible for the formation of new cells and prevents iron deficiency, as it also promotes the formation of red blood cells. In addition, the red root vegetables are very high in nitrates, which can temporarily lower high blood pressure.

Not only does it contain many important nutrients, beetroot can also be used in many ways in the kitchen. It is best to pre-cook them so that the earthy taste wears off. To avoid losing too much of the ingredients, it is advisable not to peel them before cooking. After cooking, it’s easy to remove the skin with a knife. However, you should wear gloves when doing this, as the red dye is difficult to wash off again.
Now there are no limits to your imagination: as a soup.

What’s the truth: Can beetroot prevent cancer?

Although the red root vegetable has so many positive properties and is particularly healthy because of the antioxidant effect, its effectiveness against cancer has not been confirmed. Scientists and doctors also warn against making one-sided “anti-cancer diets”. Rather, the unbalanced nutrition of such diets leads to nutrient deficiencies and weight loss.

If you already have cancer and are undergoing therapy, nutritionists recommend eating a wholesome diet.

Beetroot is actually a real regional superfood that should not be underestimated. Not only pregnant women or people with iron deficiency should therefore put the red tuber on their plates regularly.

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health

Secret Tip For Your Blood Pressure: This Food Helps Against Hypertension

High blood pressure is a widespread disease. The research team led by study leader Alexandra Wade has discovered that a certain milk product has been shown to lower blood pressure.

Study shows: yoghurt is good for blood pressure and cardiovascular system

But yoghurt and the lactic acid bacteria it contains are not only good for the intestines, but also for our heart. This is the result of a recent study by a research team from the University of South Australia and the University of Maine. The study showed how positively the consumption of the dairy product affects blood pressure and risk factors for the cardiovascular system.

Hypertension, better known in everyday life as high blood pressure, is a disease affecting more than a billion people worldwide. High blood pressure can, in turn, increase the risk of more serious cardiovascular diseases such as a stroke or heart attack.

In their study, the researchers came to the conclusion that the consumption of fermented milk products such as yoghurt, cheese or quark can lead to an improvement in the clinical picture. This is because dairy products contain micronutrients such as calcium, magnesium and potassium, which are involved in regulating blood pressure in the human body.

Lower blood pressure with yoghurt: It’s that easy

However, yoghurt products are particularly effective because they contain bacteria in addition to the micronutrients. More specifically: “Bacteria that promote the release of proteins that lower blood pressure,” reports study leader Alexandra Wade in a press release. “The study showed that even small amounts of yogurt lowered blood pressure in people with high blood pressure,” Wade said.

The study conducted a cross-sectional analysis on a total of 915 people to examine the effects of yogurt consumption. The participants had to indicate how often they usually eat yoghurt. The research team also has different types of blood pressure

Likewise the body mass index, cholesterol, blood sugar and other metabolic values. The researchers classified high blood pressure as a clinical picture from a blood pressure of 140 to 90 or higher. A normal blood pressure reading is less than 120 over 80.

Yoghurt consumption lowers high blood pressure by up to 7 percent

The daily consumption of yoghurt led to even clearer results in this study. The blood pressure values ​​of subjects with high blood pressure fell by up to seven percentage points. The product has been shown to help lower blood pressure. According to the research team, the data evaluation shows a “significant association” between the consumption of yoghurt and reduced high blood pressure – but only among the participants who also have high blood pressure.

The value did not drop in the study participants whose blood pressure was already in the normal range. Of the more than 900 participants, 564 people had

Wade’s research team now wants to carry out further studies. The potential benefits of yoghurt will be examined more closely, especially for high-risk patients. But beware: Eating yoghurt alone often does not help. If you suffer from high blood pressure, try to gradually change your diet and start walking or exercising regularly.

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health

Eating With Arthrosis: These Foods Help Against The Joint Disease

The right diet has been proven to provide relief. We have lots of tips for you on how to tackle your joint pain with the right foods.

Proper nutrition for joint diseases: what is osteoarthritis?

Wear and tear can cause the cartilage on a joint to be completely eliminated. This in turn leads to the joint becoming inflamed and causing massive pain – arthrosis is present. It occurs most commonly in the hands, knees, and hips, but can affect any joint in the body. In the early stages of osteoarthritis, there is only cartilage damage. Not all of the cartilage is damaged here, only a small part of it. Arthrosis is not yet spoken of here, as it always means a change in the bone. In contrast to this is the late stage of arthrosis: the cartilage is severely damaged or even completely destroyed. As a result, the bones rub against each other, making them harder and wider. The joints appear wider from the outside and are painful.

What treatment options are there? There are both conservative and surgical treatment options. The conservative treatment options are always aimed at significantly relieving the respective joint. For example, crutches, shoe inserts or physiotherapy are tried and tested means.

But medications such as cortisone or painkillers are also used. Surgery is the last resort of choice. Here, for example, artificial joints are used or joints are stiffened. But the right diet also provides relief from arthrosis symptoms. We have some tips for you here.

How do foods help osteoarthritis?

When it comes to relieving osteoarthritis pain, foods that have been proven to have anti-inflammatory effects are particularly important.

Here is a list of foods that have been shown to be helpful in managing this pain.

Fish: Above all very rich fish species, such as salmon, mackerel, trout or sardines. Fish is so helpful because it’s packed with omega-3 fatty acids, which have been shown to have anti-inflammatory effects. It also contains vitamin D, which also has an anti-inflammatory effect.
Garlic: also has a strong anti-inflammatory effect. So, in the future, you can season with the tuber with a clear conscience!
Curcumin: The curcumin contained in turmeric has also been shown to fight inflammation. Studies have shown that curcumin is even equivalent to anti-inflammatory drugs – so turmeric is a real miracle spice.
Broccoli: This healthy vegetable should also be consumed regularly as it reduces inflammation.
Walnuts: Like fish, nuts contain many omega-3 fatty acids – an absolute inflammation killer.

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Secret Tip For Your Blood Pressure: This Food Helps Against Hypertension

High blood pressure is a widespread disease. The research team led by study leader Alexandra Wade has discovered that a certain milk product has been shown to lower blood pressure.

Yoghurt is what is known as a probiotic food. These contain certain living microorganisms such as lactic acid bacteria or certain yeasts. These foods are considered particularly healthy, so doctors are happy to recommend them.

Study shows: yoghurt is good for blood pressure and cardiovascular system

But yoghurt and the lactic acid bacteria it contains are not only good for the intestines, but also for our heart. This is the result of a recent study by a research team from the University of South Australia and the University of Maine. The study showed how positively the consumption of the dairy product affects blood pressure and risk factors for the cardiovascular system.

Hypertension, better known in everyday life as high blood pressure, is a disease affecting more than a billion people worldwide. High blood pressure can, in turn, increase the risk of more serious cardiovascular diseases such as a stroke or heart attack.

In their study, the researchers came to the conclusion that the consumption of fermented milk products such as yoghurt, cheese or quark can lead to an improvement in the clinical picture. This is because dairy products contain micronutrients such as calcium, magnesium and potassium, which are involved in regulating blood pressure in the human body.

Lower blood pressure with yoghurt: It’s that easy

However, yoghurt products are particularly effective because they contain bacteria in addition to the micronutrients. More specifically: “Bacteria that promote the release of proteins that lower blood pressure,” reports study leader Alexandra Wade in a press release. “The study showed that even small amounts of yogurt lowered blood pressure in people with high blood pressure,” Wade said.

The study conducted a cross-sectional analysis on a total of 915 people to examine the effects of yogurt consumption. The participants had to indicate how often they usually eat yoghurt. The research team also recorded various types of blood pressure.

Likewise the body mass index, cholesterol, blood sugar and other metabolic values. The researchers classified high blood pressure as a clinical picture from a blood pressure of 140 to 90 or higher. A normal blood pressure reading is less than 120 over 80.

Yoghurt consumption lowers high blood pressure by up to 7 percent

The daily consumption of yoghurt led to even clearer results in this study. The blood pressure values ​​of subjects with high blood pressure fell by up to seven percentage points. The product has been shown to help lower blood pressure. According to the research team, the data evaluation shows a “significant association” between the consumption of yoghurt and reduced high blood pressure – but only among the participants who also have high blood pressure.

The value did not drop in the study participants whose blood pressure was already in the normal range. Of the more than 900 participants, 564 people had

Wade’s research team now wants to carry out further studies. The potential benefits of yoghurt will be examined more closely, especially for high-risk patients. But beware: Eating yoghurt alone often does not help. If you suffer from high blood pressure, try to gradually change your diet and start walking or exercising regularly.

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health

Clean Clogged Arteries: This Berry Helps Against Arteriosclerosis – and Keeps Your Brain Fit

Cranberries are healthy – not only for the heart, digestion and intestinal flora, but also for the brain. As a recent study shows, cranberries have considerable neuroprotective potential and counteract arteriosclerosis. You can find out what that means here.

Preventing dementia with cranberries: How the fruit affects your memory

The study shows the neuroprotective potential of cranberries. The research team looked at the health effects of eating a cup of cranberries a day in people aged 50 to 80. The scientists paid particular attention to the effects of 12-week cranberry consumption on brain function and cholesterol levels in 60 cognitively healthy participants. Half of the participants were given freeze-dried cranberry powder daily, which corresponded to around 100 grams of fresh cranberries. The other half took a placebo.

According to study author Dr. David Vauzour had shown in previous studies that higher dietary intake of flavonoids (a type of polyphenol) was associated with slower cognitive decline and the development of dementia.

The study also showed that foods high in anthocyanins and proanthocyanidins improve cognitive abilities. Anthocyanins and proanthocyanidins are found in berries, for example, and give them their red, blue, or purple color, according to the study author. The fruit also has antioxidant and anti-inflammatory properties

LDL cholesterol levels and atherosclerosis: Cranberries protect you from clogged arteries

In addition to the positive developments in the brain, the study participants also showed significant reductions in LDL cholesterol levels, which are known to contribute to atherosclerosis – the thickening or hardening of the arteries caused by a build-up of plaque that clogs the arteries.

Cranberries therefore make a positive contribution to blood vessel health and also improve cerebral circulation and cognitive abilities, the researchers write in summary in their study.

Additionally, independent research recently found that a daily intake of cranberry powder can significantly improve cardiovascular function. For this, the powder had to be taken for just a single month. Cranberries could also protect against cardiovascular diseases.

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Against Arteriosclerosis: These 13 Foods Are Natural Blood Thinners

Clogged arteries are dangerous and can lead to heart attacks and strokes. But not only drugs help against arteriosclerosis – the right diet can also keep your arteries free and healthy. Some foods are natural blood thinners.

Cardiovascular disease, stroke, venous thrombosis – nowadays these have become real widespread diseases. The reason is often an unhealthy lifestyle: too little exercise, unhealthy food, hardly any exercise. Such an unhealthy everyday life often leads to arteriosclerosis. And the clogged arteries then cause serious secondary diseases.

Foods for clear arteries: Natural blood thinners for your everyday life

One of the reasons for clogged arteries is blood that is too thick. Therefore, many people in this country take blood-thinning medication. It is usually not that easy to simply stop and should always be clarified with a doctor. It is therefore advisable to start beforehand. This is because some foods and nutrients are natural blood thinners.

An advantage of a healthy diet with natural blood thinners: There are hardly any side effects. However, it is important that you do not combine these foods in excess with your blood-thinning medication. You should always clarify this with a doctor’s advice. You should include these foods in your diet:
pineapple
basil
nettle tea
cayenne pepper
Dark chocolate
goji berries
tomatoes
onions
turmeric
Ginger
garlic
Beetroot
Cinammon

Conclusion: Natural blood thinners prevent blood clots – and also prevent other diseases

The above foods act as natural blood thinners. More specifically, they prevent blood clots from forming, allowing blood to circulate freely. Some foods have additional effects: for example, they are anti-inflammatory and can also prevent other diseases.

Many foods, spices, tubers or herbs act as natural blood thinners. So you should eat enough fruits, vegetables and the right spices. At the same time, a change in lifestyle and diet is advisable. Sport, lots of exercise, healthy eating and a positive attitude can lead to you living longer and healthier.

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Food

Eating Broccoli Raw: What Speaks For it – and What Speaks Against it

Broccoli is a true power food that you can eat wonderfully raw. What “power” is in it and when should you not eat raw broccoli?

Eat broccoli raw – power food with lots of vitamins, minerals and glucosinolates

Raw broccoli contains many important vitamins and minerals that can break down during cooking. So in order to absorb as many nutrients as possible, you can eat broccoli raw. Organic broccoli is the healthiest for you and the environment.

Broccoli contains, among other things:
The minerals calcium, magnesium, sulfur and potassium,
Beta carotene – the precursor of vitamin A, as well
Vitamin C, Vitamin K and Vitamin B5.
As in other types of cabbage, glucosinolates (mustard oil glycosides) can be found in broccoli. These secondary plant substances have a positive effect on health. Anticarcinogenic and antibacterial properties are ascribed to them.

It is therefore worth trying the broccoli raw, whether in a smoothie or in a salad. Before eating, you should wash the broccoli thoroughly.
Note: For maximum vitamin and mineral retention, it is best to store broccoli in the vegetable drawer of your refrigerator. You should consume it promptly (one to two days) after purchase.

Raw broccoli can cause stomach pain and bloating

Because broccoli is a cabbage, some people with sensitive digestive tracts may experience abdominal pain and/or bloating when eating broccoli raw.

If you are prone to the above side effects, you can try the following:
Chew the broccoli very well.
only eat small amounts raw at first,
rather eat the florets as they are more digestible than the stalk.

If you don’t like the florets raw even after following these tips, you can blanch or steam the broccoli – possibly with the addition of a little caraway or fennel (depending on your taste). In this way, most of the valuable nutrients remain available and flatulence should be reduced.

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