QUESTIONS AND ANSWERS

Do you have any questions or are you looking for answers? Here you have the opportunity to look at questions already asked or to contact us directly with your concerns.

YOUR QUESTION – OUR EXPERT ANSWER

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Jakob 
Ergonomics

Philipp
Movement

Anna
Nutrition

Danja
Stress competence

Max
Relaxation & Sleep

Ergonomics

CAN 60-75 MINUTES OF EXERCISE BE A LONG WALK TO COMPENSATE FOR THE CONSEQUENCES OF SITTING FOR A LONG TIME?

In order to counteract the consequences of sitting for a long time, I recommend that you exercise regularly throughout the day. As a rule of thumb: for every 30 minutes you sit, you should move for 2 minutes.

What do i do if the knee angle is not too small, but too big?

If the knee angle is too large, it means that the seat is too high. If you have a height-adjustable chair, you can reduce the seat height. If this is not possible, we recommend placing your feet on a footrest, a box or books.

Are cold or warm light sources better for work?

The color temperature of the artificial light source should be at least 5,300 Kelvin at the workplace. This corresponds to the hue on a sunny day with clear skies in the morning or afternoon.

Movement

WHEN I DO HIIT TRAINING, I OFTEN FEEL DIZZY. DO YOU HAVE ANY TIPS ON HOW TO CHANGE THIS?

You shouldn’t be sober about this type of training. So make sure you have an adequate foundation with the appropriate interval before training. It is just as important that you drink enough during exercise and do not overload your body! If you need a break, take a moment. Try to get used to the training step by step.

I FIND IT DIFFICULT TO DO SPORTS AND MOTIVATE MYSELF WITHOUT MY TRAINING PARTNER ... DO YOU HAVE ANY TIPS?

There are many options if you lack the familiar social component in your home office sports unit! For example, you can create a training plan with your training partner that you have to stick to. If one has fulfilled his sports unit that day, he sends a picture to the other! If you haven’t done anything by then, this can inspire you, because your training partner also expects a picture of you. Another option is to sweat together using a webcam. Arrange a time and do the training together!

HOW LONG SHOULD MY MORNING ROUTINE LAST?

Of course, that depends on your individual situation. But basically we recommend you to start “small” and first integrate a 5-10min routine. If you then have the feeling of wanting to do more, you can of course expand it. But keep in mind that you should especially do a morning routine regularly. Every day 5min is much better than 1x / week 30min.

IS IT BETTER TO DO SPORTS IN THE MORNING OR IN THE AFTERNOON?

First of all: the time of day plays a subordinate role. It is important that you move! A small unit for waking up and activating the metabolism should of course always be done in the morning. With more intensive sports, you can walk according to your usual daily rhythm and then at what time you feel most fit and motivated.

I KNOW THE POMODORO TECHNIQUE SO THAT YOU WORK 25 MINUTES AND THEN TAKE A 5 MINUTE BREAK. HAVE 45 MINUTES BEEN BETTER THAN ACTIVE TIME?

In my view, the feasibility of this technology plays a major role here. Many meetings or phone calls take longer than 25 minutes. We are primarily concerned with the basic principle of taking a fixed break after a specified time.

Nutrition

I OFTEN GET ABDOMINAL PAIN AND A BLOATED STOMACH FROM LEGUMES. CAN I ALTERNATIVELY USE SOMETHING ELSE AS THE BASIS FOR THE CHICKPEA SALAD?

Of course! If you don’t tolerate legumes well, you can try the recipe with quinoa, couscous or rice! It also tastes fabulous and, incidentally, quinoa, for example, provides valuable vegetable protein and therefore saturates long-lasting!

I READ IN THE ARTICLE THAT I SHOULD AVOID CHOCOLATE IN THE AFTERNOON TO KEEP MY BLOOD SUGAR CONSTANT. DOES THAT MEAN I CAN'T EAT CHOCOLATE ANYMORE?

Chocolate and other sugar-rich foods will put your blood sugar level on a rollercoaster ride. That doesn’t mean that you have to forbid yourself from it all the time from now on. If you feel like something sweet, we recommend that you eat your piece of chocolate right after your lunch. In this way, you can combine your sugar-rich snack with nutrients that will help your blood sugar level to rise more slowly. These include, for example, healthy sources of protein and fibre, which you always have with you in meals that have been put together according to the plate model (see the article “Your perfect brain food day”). If you prefer to snack a piece of your favourite chocolate in between meals, it is best to combine it with a natural yoghurt. With these tricks you avoid performance lows and counteract an afternoon low!

I AM OFTEN TIRED AND EXHAUSTED. DO I HAVE AN IRON DEFICIENCY THEN?

The symptoms described can occur with an iron deficiency. However, whether you suffer from an iron deficiency or not, you should still check with your family doctor. In principle, most healthy people can use a balanced diet to meet their vitamin and mineral requirements, and therefore also their iron requirements, through a balanced diet. You can find out which foods contain a lot of iron and what is the difference between plant and animal iron sources in our article “Immunoboster”.

THE ARTICLE RECOMMENDED EATING AT LEAST THREE SERVINGS OF VEGETABLES AND TWO SERVINGS OF FRUIT A DAY. WHAT CAN I UNDERSTAND BY A SERVING?

By a portion we mean that which fits in one of your hands, e.g. an apple, a pear, a pepper or a tomato. For berries (small pieces of fruit), chopped fruit or vegetables, both of your hands are used as a measure for a portion. The rule is: the more colourful, the better, and especially with vegetables, the more, the better! 😊

I ONCE HEARD THAT OLIVE OIL IS NOT GOOD FOR COOKING BECAUSE IT FORMS HARMFUL SUBSTANCES. IS THAT CORRECT?

It is true that certain oils are more suitable for heating than others. This is mainly due to the content of heat-sensitive ingredients, such as free fatty acids and secondary plant substances, which are transformed into substances that are harmful to health when exposed to too much heat. A good indicator of how high an oil can be heated is the smoke point. As soon as a heated oil starts to smoke, it should no longer be consumed. Refined vegetable oils can be heated much higher than native, cold-pressed oils, because the heat-sensitive components have been removed. Olive oil and rapeseed oil, on the other hand, in refined and virgin form, are suitable for cold dishes as well as for moderate frying. However, we recommend using refined extra-virgin olive oil for heating and virgin olive oil for cold dishes. In this simple way, the formation of harmful substances can be counteracted and heat-sensitive secondary plant substances are retained.

I AM OFTEN SO HUNGRY IN THE EVENING THAT I OPEN THE FRIDGE DOOR AND JUST WANT TO EAT EVERYTHING I CAN GET MY HANDS ON! IS THERE A ``MAGIC TRICK`` AGAINST IT?

These attacks of ravenous hunger in the evening occur mainly when not enough food has been eaten throughout the day or when the breaks between meals are too long, causing the blood sugar level to drop sharply. In the future, make sure that you regularly eat healthy meals. Use the plate model as a guide. If the time between your lunch break and dinner is too long, then include a brainfood snack in the afternoon. You can find suggestions for healthy snacks in the article “Healthy snacking without regrets”. If you follow these simple tips, you will avoid falling into an energy and hunger pit and will prevent evening food cravings!

Stress competence

I READ YOUR ARTICLE ON RESILIENCE AND WONDERED IF THE OTHER FOUR RESILIENCE FACTORS ARE UNIMPORTANT OR WHY THEY WEREN'T DISCUSSED FURTHER.

All seven resilience factors have an important position. Nevertheless, we chose these three resilience factors because they are of great relevance in the current situation.

DO I HAVE TO CONSIDER THE CURRENT SITUATION AS GOOD TO BE OPTIMISTIC?

Of course, being optimistic doesn’t always mean talking nicely. It only means paying attention to things that are still going well and what you can take out of the situation, even in difficult situations.

Relaxation & Sleep

HOW CAN I INCREASE THE HUMIDITY IN MY BEDROOM IN ADDITION TO VENTILATION?

In addition to ventilating before bed, you can of course put plants in your bedroom. In winter I recommend placing a small bowl of water on your heater.

AS A SLEEP RITUAL, I'VE BEEN DOING A RELAXATION EXERCISE FOR THE PAST FEW DAYS, BUT HAVEN'T FELT THAT IT HAS HELPED ME MUCH. DID I DO SOMETHING WRONG?

If you don’t feel the full effect of relaxation exercises at the beginning, that’s no cause for concern. This is quite normal at the beginning, since the body and mind have to get used to the new ritual and the ability to relax has to be trained. Stay tuned and keep the regularity, then you will soon feel the whole relaxation effect.

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