Fast jeder von uns kennt es: Man scrollt abends nach einem langen Tag noch durch Instagram oder TikTok, nur fünf Minuten, und plötzlich sind Stunden vergangen. Likes, Kommentare, Stories, sie vermitteln das Gefühl, ständig auf dem Laufenden sein zu müssen, immer dabei zu sein. Doch was bleibt am Ende? Oft ein Gefühl der Erschöpfung, der Unzufriedenheit oder des Vergleichs mit scheinbar perfekten Leben anderer.

Mentale Belastung im Alltag

Jugendliche berichten, dass sie nachts nicht mehr richtig schlafen, weil sie noch einen letzten Blick auf ihr Smartphone werfen müssen. Erwachsene fühlen sich gestresst, wenn Benachrichtigungen pausenlos piepen, während sie eigentlich entspannen oder arbeiten möchten. Und fast allen passiert es: Wir vergleichen unser Leben mit den Highlights anderer, und fühlen uns dabei manchmal klein, unbedeutend oder weniger erfolgreich.

Dieses alltägliche Verhalten mag harmlos erscheinen, doch Studien zeigen, dass ständiger Social-Media-Konsum das Risiko für Stress, Angstgefühle oder depressive Stimmung erhöhen kann. Es geht nicht um „falsch“ oder „richtig“, sondern darum, wie viel Raum diese Plattformen in unserem Kopf und in unserem Alltag einnehmen.

Gesellschaftliche Auswirkungen, die wir spüren

Nicht nur individuell, auch gesellschaftlich hat Social Media Auswirkungen. Algorithmen bevorzugen Inhalte, die polarisieren oder emotional aufgeladen sind: Nachrichten, Memes, Diskussionen. Schnell entsteht eine „Filterblase“, in der wir nur noch das sehen, was zu unserer eigenen Meinung passt. Freunde oder Bekannte diskutieren, aber die Perspektiven werden enger. Desinformation, Online-Mobbing oder das schnelle Verbreiten extremer Meinungen zeigen, wie diese digitalen Räume unsere sozialen Beziehungen und den gesellschaftlichen Zusammenhalt beeinflussen können.

Dennoch gibt es auch positive Erfahrungen: Soziale Medien haben es möglich gemacht, dass Menschen weltweit auf Missstände aufmerksam werden, Solidarität gezeigt wird und Bewegungen wie #MeToo globale Reichweite erhielten. Es sind Werkzeuge, deren Wirkung davon abhängt, wie wir sie nutzen, und das ist unsere Verantwortung.

Praktische Schritte zu mehr Achtsamkeit

Wir müssen Social Media nicht vollständig meiden, um von diesen Erkenntnissen zu profitieren. Kleine, bewusste Schritte reichen oft: Offline-Zeiten am Abend, gezieltes Hinterfragen von Inhalten, das Reduzieren von Benachrichtigungen oder das Ausmisten von Apps, die Stress verursachen. Selbst ein Wochenende ohne Feeds kann einen spürbaren Unterschied machen – mehr Ruhe, mehr Aufmerksamkeit für das, was wirklich wichtig ist.

Verantwortung für uns und unsere Gesellschaft

Soziale Medien sind weder gut noch schlecht, aber sie sind mächtige Werkzeuge. Wer sich ihrer Mechanismen bewusst wird, bewusst Grenzen setzt und reflektiert, wie er oder sie sie nutzt, schützt die eigene mentale Gesundheit und trägt dazu bei, dass die Gesellschaft weniger fragmentiert wird. Es liegt an uns allen, Verantwortung zu übernehmen, nicht nur für unser eigenes Wohlbefinden, sondern auch für die Art von Gemeinschaft, in der wir leben möchten.

Was aber ist für die Wachtelhaltung im eigenen Garten wichtig? 

• jeden Tag etwas Zeit für die Tiere
• für maximal 8 Wachteln mindestens 2 m² Grundfläche
• Haltung im Nebengebäude oder einer geschützten Voliere
• ausgewogene Fütterung aus Kraftfutter und Frischfutter
• artgerecht eingerichteter Lebensraum

Die Haltung der Japanischen Legewachteln ist immer dann besonders interessant, wenn einem die Tierhaltung als Hobby liegt oder Wachteleier zur Stärkung der eigenen Gesundheit eingesetzt werden. Diese kosten im Handel fast das Gleiche, wie Hühnereier und wiegen nur gute 10 Gramm. 

Nebengebäude oder Voliere?

Japanische Legewachteln sind überraschend robust und kommen in einer geschützten Voliere sicher durch den Winter. Diese muss dafür aber zu drei Seiten geschützt sein – Doppelstegplatten aus dem Gewächshausbau wären denkbar. Die offene Seite soll entgegengesetzt zur Wetterseite liegen – also meistens nach Osten. Auch eine Überdachung wäre gut, damit die Tiere immer einen trockenen Rückzugsort finden. Als Einstreu für den Außenbereich eignet sich Pinienrinde – diese schimmelt weniger und bindet den Ammoniak.

Die Wachteln müssen sich in der Voliere zurückziehen können und man selber sollte die Tür hinter sich schließen. Ansonsten wird ab und an mal eine Wachtel aufsteigen und für immer weg sein. 

Bei dem Aufwand für eine Voliere ist es für viele einfacher, ein altes Gartenhaus umzubauen. Theoretisch lässt sich noch ein Auslauf anbauen, der über eine Hühnerklappe mit dem Stallbereich verbunden wird. Der Bereich für die Legewachteln soll durch eine robuste Bodenwanne aus Kunststoff oder Siebdruckplatten ausgekleidet werden. Die eigentliche Unterteilung lässt sich auch aus Kükendraht an Holzlatten einbauen. Wichtig ist nur, dass der Bereich für die Reinigung gut erreichbar ist, die Frontseite könnte aufklappbar oder entnehmbar sein. 

Auch die Innenhaltung hat eine Besonderheit: Wachteln benötigen UV-Licht für die Bildung von Vitamin-D. Das heißt, dass sie in Innenräumen eine UV-Lampe für Geflügel benötigen, sonst kommt es zu Mangelerscheinungen. Wer mit dieser Lampe im Winter noch den Tag verlängert, hat insgesamt mehr Wachteleier. Eine Steigerung pro Legewachtel von knapp 200 auf über 250 Eier wäre im ersten Legejahr sehr realistisch. 

Zu beachten: Wachteln sind schreckhaft und heben aus dem Stand kraftvoll ab. Wenn die harte Decke niedrig hängt, kommt es zu Verletzungen. Die Deckenhöhe soll deswegen bei 40 cm liegen oder es kann ein alter Vorhang unter die Decke gespannt werden. 

Einrichtung und Pflege im Wachtelstall

Ob Voliere oder Nebengebäude – Wachteln benötigen ein Sandbad und Verstecke. Das Sandbad dient der Erholung und der Gefiederpflege. Die Verstecke aus kleinen Schutzhütten oder in die Ecke gestellten Zweigen dienen dem Schutzbedürfnis. In diesen geschützten Stellen liegen die meisten Eier. 

Auf der frei bleibenden Fläche können Wasser- und Futterspender stehen. Wegen der Hygiene ist es besser, wenn diese auf passender Höhe von der Decke hängen. Stülptränken und kleine Futtersilos eignen sich. Es soll in etwa so viel gefüttert werden, wie in einem Tag durchgeht, damit das Futter frisch bleibt. Das Wasser darf im Winter nicht zufrieren, im Außenbereich wären eventuell Tränkenwärmer mit Akku notwendig.

Außerdem benötigen Japanische Legewachteln täglich etwas Frischfutter. Wer den Platz hat, sollte eine kleine Kräuterweide säen und täglich einen Büschel verfüttern. Auch Reste von Bio-Gemüse und etwas Obst eignen sich. Zitrusfrüchte, Zwiebelgewächse und Avocados sind jedoch ungeeignet. 

Sichtbare Verschmutzungen sowie der Wasserspender sollen täglich gereinigt werden. Sobald die Einstreu insgesamt verschmutzt ist, muss auch diese komplett gewechselt werden. Das gilt selbst für den Sand im Sandbad. Zur Einstreu: Pinienrinde in der Voliere kann länger liegen bleiben und ließe sich sogar mit dem Wasserschlauch reinigen. 

Die Wachteleier

Wachteleier gelten als Delikatesse und sind vielseitig einsetzbar. Gekocht werden sie eingelegt und halten sich lange. Sie können auch zu Eierlikör verarbeitet werden. Wer sie sich brät, sollte sie zuerst alle aufschlagen und in eins in die Pfanne geben. Gekocht sollten sie mit einer Wachtelzange geöffnet werden, ansonsten kann es etwas schwierig werden.

Geht es einem hingegen um die Gesundheit, dann wären rohe Wachteleier in Fruchtsäften der gängige Weg. Zweimal täglich werden für Erwachsene 4 Wachteleier roh auf nüchternem Magen eingenommen. Eine Wirkung soll nach vier Wochen einsetzen. Wachteleikuren sollen bei sämtlichen Allergien, aber auch bei Neurodermitis, Asthma, Herz-Kreislauf-Erkrankungen oder Bronchitis helfen. Sie senken das negative Cholesterin oder stabilisieren den Blutdruck. 

Ob solche Versprechen bei einem selber wirklich einsetzen, ist die andere Frage, die sich nur im Selbstversuch testen lässt. Und bei den Preisen für Wachteleier und auch für Hühnereier zahlt sich die eigene kleine Wachtelhaltung mit Spaß und vielen Eiern schnell aus. Die Haltung der kleinen Vögel ist immerhin sehr entspannend – Legewachteln werden schnell futterzahm und sind drollig zu beobachten. 

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For or against vaccinations: Common misconceptions about vaccinations

The number of sceptical vaccination opponents is growing. Doctors and nurses are increasingly encountering patients who have reservations about or even downright fear of vaccinations for themselves or their children. While some choose not to vaccinate for religious or life-philosophical reasons, many others see the issue of vaccination as a government influence or even conspiracy.

In many cases, however, these reservations are based on inadequate or incorrect information. Here are the most common misconceptions about vaccination:

"Diseases were already on the decline due to better hygiene before vaccinations were introduced"

Among opponents of vaccination, this is a popular argument to show that vaccination is no longer necessary in the modern world. Although improvements in household hygiene, better nutrition and advances in medicine have contributed significantly to limiting or better surviving certain diseases, there is no doubt whatsoever that vaccinations have had, and even today continue to have, a direct impact on limiting certain diseases.

Over the past decades, vaccine-preventable diseases have shown a significant decrease after the introduction of vaccinations and an equally significant increase after the reduction of vaccinations due to public fears.

Statistics show that without vaccination, not only would these diseases not be reduced, but they would return.

"Most people who get sick have been vaccinated before".

This argument is often used to "prove" that vaccinations are not effective. To support the argument, statistics are misrepresented and the fact that no vaccination is 100% effective is exploited. Here is an example:

In a group of 1000 people, none of whom have had measles, there are 5 people who have not been vaccinated against measles. The remaining 995 are fully vaccinated. All 1000 people come into contact with the disease and each susceptible person becomes infected. All 5 unvaccinated persons become infected. Of the remaining 995, 1% become infected, or 9 people, because the vaccine is effective over 99%. To distort the statistics, one could say that among the 15 people who became ill, two-thirds were vaccinated and only one-third were unvaccinated.

In fact, however, 100% of the non-vaccinated people fell ill compared to 1% of the vaccinated people.

However, if not a single person had been vaccinated, there might have been up to 1000 sick people.

"Vaccinations cause severe side effects, deaths and long-term suffering".

Vaccinations are very safe and in some cases cause minor, temporary side effects such as fever and aching limbs. These side effects can usually be well controlled with paracetamol. Serious side effects occur so rarely that the risk rate cannot be accurately assessed. Every serious case after vaccination is investigated in detail to find out whether or to what extent the case was triggered by the vaccination.

"Vaccinations cause Sudden Infant Death Syndrome".

The rumour that vaccinations may be responsible for Sudden Infant Death Syndrome stems from the fact that many infants who died from Sudden Infant Death Syndrome were vaccinated relatively recently. This is not surprising, considering that several vaccinations are given in the first year of an infant's life.To justify the link between infant death and vaccinations in this way is as logical as claiming that bread causes car accidents, because the probability that an accident victim ate bread before the car accident is quite high.

"Vaccine-preventable diseases have been all but eradicated, so there is no need to get vaccinated"

It is true that vaccinations have significantly reduced the incidence of these diseases, and in many countries have even almost eliminated them. However, these diseases have by no means been reduced everywhere in the world. In fact, they are still prevalent in less developed countries.
People, whether vaccinated or not, who travel to such countries can become a carrier for the diseases and thus infect people in their own country who have not been vaccinated.
This means that by vaccinating, we not only protect ourselves, but also other people for whom vaccination is out of the question for health reasons. (Herd immunity)

"If a child receives several vaccinations at the same time, the immune system is overtaxed and the risk of side effects is increased"

Children are exposed to viruses and bacteria of all kinds every day. And that's important, because it's the only way the body develops its immune system. During colds and sore throats, for example, the body is exposed to up to 50 different defence substances.
Scientific studies have shown that administering several vaccines at the same time has no negative effect on health.

To avoid widespread misconceptions about vaccination, we must stop spreading false information.

What are vaccinations for children good for?

The bizarre world of vaccination opponents

(Source: who.int)

In frontal sinusitis, the sinuses located in the frontal sinus cavity have become inflamed. This happens because mucus accumulates there and cannot drain due to a blockage.

A sinus infection is usually triggered by a normal cold. The paranasal sinuses become blocked due to overproduction of nasal secretions, causing a backlog that can reach into the sinuses. If the nasal secretions are not allowed to drain, pressure develops and the sinuses become inflamed (sinusitis).

Sinusitis treatment and relief

What causes sinusitis

The frontal sinus consists of several air-filled cavities directly behind and above the eye. Together with the other sinuses, the frontal sinus produces secretions that drain through the nose. If the secretions are not let out, for example by "pulling up the nose" instead of blowing the nose, or by blockage in the nose, inflammation occurs. The inflammation prevents further drainage of the nasal secretions, and the inflammation gets worse. If the inflammation is left untreated, bacteria can form, which can lead to a sinus infection or sinus infection.
Frontal sinusitis is generally caused by nasal secretions that do not drain. The prevention of drainage can have several causes:

Viral infection

Cold viruses are the most common cause of excess nasal mucus and its build-up in the sinuses.

Bacterial infection

The accumulated excess nasal mucus forms an optimal breeding ground for bacteria. If the bacteria start to multiply, pus forms and the symptoms are much more severe.

Nasal polyps

Nasal polyps are abnormal growths in the sinuses that can block the drainage of nasal secretions and thus cause sinusitis.

What are the symptoms of sinusitis?

The most common symptom is intense pain above the eyebrows and around the eyes. Other symptoms include constant discharge of mucus through the nose or throat, pressure behind the eyes, reduced sense of smell, cough, general s malaise, increased temperature, sore throat and lethargy.

Treatment of sinusitis

Treatment depends on the cause. A bacterial infection is usually treated with an antibiotic, while a viral infection is treated with nasal spray and an anti-inflammatory. If polyps are the cause, they must be surgically removed.
For the treatment and relief of viral sinusitis, ibuprofen is recommended as an anti-inflammatory and for pain relief. In addition, camomile steam baths help.

How to clear the sinus cavity

To reduce the pressure of the accumulated mucus in the sinus, you can drain the sinus to allow the mucus to drain. To drain, apply pressure over a large area of the palate with the tongue. At the same time, apply pressure to the sinus from the outside with your fingers, just above the eyebrow. Hold this pressure for about 20 seconds.

How long does a sinus infection last?

Usually, the symptoms subside after about a week of treatment. A bacterial infection can take a little longer and must be treated by a doctor in any case. If the symptoms persist for more than two months, a chronic disease may develop.

How to prevent sinusitis

Hygiene is the best form of prevention. Regular hand washing reduces the penetration of bacteria and viruses into the sinuses. Drink plenty of fluids to protect the mucous membranes from drying out.
It is important to blow your nose frequently when you have a cold to prevent mucus from building up in the sinus cavity.

Healthy sinuses and inflamed sinuses: Scheme

Headache with colds

Natural home remedies for sinusitis

General home remedies for sinusitis

1. Drink plenty of water
   To flush the virus out of the system, one should be sufficiently hydrated. The goal is to drink at least one glass of water every 2 hours.
2. Eat foods with antibacterial properties.n
   To fight the infection, add antibacterial foods such as garlic, ginger and onions to meals.
   Drinking ginger tea is also useful. Add honey for an extra boost. Honey is packed with antioxidants and has antibacterial and antifungal properties.
3. Keep sinuses moist
   Keep the sinuses hydrated to relieve pressure. Here are some tips for well-hydrated sinuses:
   1. Sleep with a humidifier in the bedroom at night to relieve nasal congestion at night.
   2. Use nasal sprays with natural saline during the day and before bed. Avoid sprays that contain oxymetazoline, as you can become dependent on this spray.
   3. Take a steam bath. Take regular hot showers and breathe in the moist air. You can also fill a bowl with boiling water and bend over it for 10 minutes. Cover both your head and the bowl with a thick towel.

4. Cleanse the sinuses with oils
   Eucalyptus oil can help open up the sinuses and get rid of mucus. One study found that the main ingredient in eucalyptus oil, cineole, helped people with acute sinusitis recover more quickly.
   To relieve sinus or upper respiratory infections, use eucalyptus oil externally on the temples or chest, or inhale it through a diffuser when the oil is added to boiling water.
   Be sure to use only food-grade essential oils. Rub a drop of each oil on the palate and then drink a glass of water.
5. Soothe facial pain with warm compresses
   Applying moist, warm heat can help relieve sinus pain. Place warm, damp towels around the nose, cheeks and eyes to relieve facial pain. This will also help to clear the nasal passages from the outside.

Do you suffer from low inner resilience? Take control of your dreams while you sleep and build resilience through sleep. Neuroscientists agree: learn to dream consciously, an important life skill also known as lucid dreaming. With just 15 seconds a day, you can learn to dream consciously and significantly increase your resilience.

Resilience through sleep

What is lucid dreaming or lucid dreaming?

Lucid dreaming is the ability to consciously observe dreams and control their course.
It transforms the inner dream world into a living alternative reality - where everything you see, hear, feel, taste and even smell seems as authentic as real life.

Lucid dreaming occurs during the altered state of consciousness when you realise you are dreaming and your brain switches to a waking mode within the dream. In normal dreams, self-consciousness is switched off. That's why you often feel hazy and distant in dreams. But in the lucid state, the conscious brain wakes up during sleep.

The earliest mention of lucid dreaming is by Aristotle from the fourth century BCE. Von Galen of Pergamon (b. 129), who is considered the founder of Western medicine, developed this concept further.
Since the 10th century, Tibetan dream yoga has trained initiates on the path to enlightenment to increase the frequency and intensity of lucid dreaming in order to better understand the illusion in physical reality.

In recent years, neuroscientists have discovered that general dreaming trains the memory, promotes creativity and can help plan for the future. Lucid dreaming, on the other hand, prevents nightmares and gives the body a more restful sleep so that one can face the day with more energy and resistance.

How to learn lucid dreaming

Neuroscientists can trigger lucid dreams in test subjects by zapping their brains with a weak current for 30 seconds. Fortunately, there is also a less dramatic and surprisingly simple method for at home:

Start with a list in the morning and write down what you dreamed.
It has long been known that having such a "dream list" increases the likelihood of lucid dreams. However, most people unfortunately do not have the time or the desire to keep a journal. A dream journal only stimulates lucid dreaming if it is kept regularly and over a longer period of time.

If you are one of those who don't have time to keep a diary, make a list of the things you usually and often dream about and compare last night's dreams, for example when you are in the shower, with this list. See if you notice anything unusual in your last dream.

Whether through diary or comparison, it is about dissolving the boundary between the awake mind and the sleeping brain in the REM phase.

Invest just 15 seconds a day thinking about your dreams and experience the psychological benefits for yourself.

What are the advantages of lucid dreaming?

Tore Nielsen, a dream and nightmare researcher at the University of Montreal, says lucid dreams have clinical implications for the treatment of conditions such as post-traumatic stress disorder and nightmares, and that they help you reflect on yourself and the past and plan ahead for the future.

People who frequently experience lucid dreams testify that they have learned to pull themselves out of nightmares because they know they are in a bad dream. They can even control the course of the nightmare and change it for the better. By being able to take control, they have a far more restful and satisfying sleep.

Even in dreams that are not nightmares, when they become aware that they are in a dream, they can do anything and fly anywhere they want. They can even consciously travel back in time in a dream and talk to themselves as a child.

Fall asleep better with problems falling asleep

Learn lucid dreaming in just 10 minutes

A sleepless night: how does it affect body and mind? When people have sleep problems, often the biggest problem is not the lack of sleep itself. Rather, thoughts wander in negative directions when you lie awake for hours at night, and it is these negative thoughts that make it difficult to fall asleep. Not only do all problems seem much more dramatic at night than during the day, but much of the worry revolves around not being able to fully function the next day due to lack of sleep. But a sleepless night does not have as drastic consequences as one might think.

Typical fears brought on by sleep deprivation and to what extent they are true

I will not be able to think and work properly tomorrow

Most people worry that after a restless night's sleep they will fall asleep at work the next day or feel miserable all day. While it is true that lack of sleep limits performance, the impact on cognitive and physical tasks is rather small. Surprisingly, there is little correlation between daytime sleepiness and poor nighttime sleep. After a sleepless night, the next day is rougher than usual, but not as disastrous as feared. There will be periods when one feels tired, but when we overcome these phases, we are fully awake and can manage the day well.

I will have to cancel everything for tomorrow

The fear that poor night's sleep will spoil the whole day can make insomnia much worse. In fact, however, you can usually go about the next day as planned, because your mental and physical abilities are not as impaired by a sleepless night as you might think. Only permanent sleep deprivation has a significant impact on health and performance. Therefore, you can relieve some of the pressure caused by insomnia if you know that the following day will not be completely ruined.

A sleepless night destroys my health

There are many studies on insomnia that prove that insomnia is unhealthy and harms the body. However, this mainly refers to chronic insomnia. Often it is also not clear whether the health disorders were already present and caused the insomnia or vice versa. It is also not always the lack of sleep that has triggered the health damage, but has been caused by accompanying problems such as depression. In any case, while it is quite true that permanent sleep deprivation is unhealthy, a few nights of interrupted sleep or a sleepless night do not make you ill.

I need to get my 8 hours of sleep a night

Usually, you go to bed pretty much eight hours before you have to get up again. After an hour of sleepless tossing and turning, the calculation creeps in that there are now only seven hours left and you are already missing a whole hour that you need to be fully functional. With each passing hour, the countdown of remaining sleep continues, and with it, worry increases. Eight has become the magic number as far as sleep is concerned. Most adults need between 7 and 9 hours of sleep, older adults only 7. Many people do well on just 6 hours of regular sleep.

I have to make up for the missed sleep

After a night with too little sleep, the typical reaction is to go to bed all the earlier the next day to make up for the lost sleep. But this is rather counterproductive, because the body is used to certain sleeping times and you are usually not tired enough to fall asleep. So instead of catching up on sleep, you spend the extra time pointlessly tossing and turning and thinking too much. And it is precisely these thoughts that increase into worries and anxieties and cause more insomnia.

I cannot fall asleep without sleeping pills

It is understandable to believe this if you have already taken sleeping pills. If you get used to a sleeping pill, you will indeed have problems falling asleep when you stop taking it. However, this makes it all the more important that the body gets used to falling asleep again without the help of medication before you really become dependent. Sleeping pills should never be more than a temporary solution. Therapy should be considered as a long-term remedy.

I must try hard to fall asleep

In most cases, trying harder has a positive result, but falling asleep is different. The harder you try to sleep, the more difficult it becomes. What is needed is complete relaxation, and trying harder is the opposite. Sleep cannot be forced. The best thing you can do to create ideal sleeping conditions is to mentally let go and clear your mind. And try not to worry about a sleepless night!

How to get through the next day after a sleepless night

Fall asleep better with problems falling asleep

How does sleep affect mental well-being?

Brain imaging studies that show what happens when we sleep suggest that a good night's rest helps build mental and emotional resilience. However, regularly sleeping poorly and having one sleepless night after another can create negative thinking and emotional vulnerability.
This is because sufficient sleep, especially REM (rapid eye movement) sleep, helps the brain to process emotional information. It seems that lack of sleep is particularly harmful for processing positive emotional content. A lack of sleep and a sleepless night also makes it harder to use the parts of the brain that help deal with emotions. This can affect mood and emotional responsiveness, which in turn are linked to mental illness and its severity.

What causes sleep problems?

The factors that influence healthy sleep and lead to having a sleepless night are different for everyone.
Common factors that disrupt sleep are:
- Stress or worries, such as problems with money, housing or work.
- Sleep problems, e.g. due to uncomfortable bedding
- Sleep disorders such as obstructive sleep apnoea, nightmare disorder, circadian rhythm disorders or restless legs syndrome
- Sleep interruption or sheepless night due to children or sick persons in the household
- Taking psychiatric medicines that can cause side effects such as insomnia, sleep disturbances, nightmares, oversleeping or a sleepless night
- Use of drugs and alcohol
- Night work or shift work
- Acute or past trauma
- Hormonal changes related to menstruation, pregnancy and menopause
- Mental and physical health conditions, including neurodegenerative diseases such as Alzheimer's and Parkinson's.

Tips for better sleep, how to avoid a sleepless night

Treat adequate sleep as if it were as important as taking medication. With all the daily demands of our time, getting a good night's sleep is often low on your list of priorities. But to avoid health problems from one sleepless night after another, sleep should be taken more seriously.

Keep a consistent wake-up time. Get up around the same time every day, even on weekends or days off. Waking up at the same time every day actually helps you sleep better at night. A fixed wake-up time helps to build up a strong desire for sleep while you are awake. Sleeping in on the weekend makes it much harder to wake up earlier on Monday morning and may well lead to a sleepless night.

It is also important to relax, like taking a warm bath or reading a book before bed. By making these activities part of your sleep ritual, you can train yourself to associate these activities with sleep. This association will help you drift into slumber more easily.

No mobile phone or screen

Put away the smartphones and tablets. Electronic devices keep the mind busy and unable to switch off. A relaxed mental state is required to fall asleep. When you wake up at night, avoid looking at the clock. The moment you see the time, you don't just see a number. You start calculating, thinking about how long you have, until you have to get up and what you have to do the next day.

Make time for downtime. In today's society, people don't get enough sleep. A sleepless night is not uncommon. People put sleep so low on the priority list because there are so many other things to do - family, personal and work life. These are challenges, but when people understand the importance of getting enough sleep and how to sleep better, it makes a big difference.

Long-term health problems

If you continue to work without enough sleep, you may experience longer-term and serious health problems. Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, reduced immune system function and lower sex drive.

Chronic sleep deprivation can even affect your appearance. Over time, you may develop premature wrinkles and dark circles under your eyes. There is also a link between lack of sleep and an increase in the stress hormone cortisol in your body. Cortisol can break down collagen, the protein that keeps skin smooth. In other words, a lack of sleep could mean more wrinkles. A sleepless night occasionally is not a big problem, but sleepless night after sleepless night can make you mentally and physically ill.

How much sleep do we actually need?

Adults, 65+ years: 7 to 8 hours.
Adults, 26 to 64 years: 7 to 9 hours.
Young adults, 18 to 25 years: 7 to 9 hours.
Teenagers, 14 to 17 years: 8 to 10 hours.
School children, 6 to 13 years: 9 to 11 hours.
Pre-school children, 3 to 5 years: 10 to 13 hours.
Infants, 1 to 2 years: 11 to 14 hours.
Infants, 4 to 11 months: 12 to 15 hours.
Newborns, 0 to 3 months: 14 to 17 hours.
Doctors have also found evidence that genetic, behavioural and environmental factors determine how much sleep you need for best health and daily performance.

Athlete's foot is a fungal infection that usually starts between the toes and occasionally spreads to the front pads of the feet. Typical symptoms are itching, scaling, skin sloughing or blisters. If the fungus is left untreated, it can spread to the hands.
Athlete's foot is extremely annoying, but it can be treated relatively easily and effectively at home with apple cider vinegar.

Treatment of athlete's foot only with apple cider vinegar if the fungus is very widespread.

Pour warm apple cider vinegar into a foot bowl. The affected parts should be completely covered with vinegar. Soak the feet in the vinegar for about 10-30 minutes and then dry them. Do the foot bath two to three times a day for a week. After drying the feet, moisturising lotion should be applied so that the skin is not damaged by severe drying.

Treatment of athlete's foot only with apple cider vinegar for minor infection

Small fungal infections can be treated by applying pure apple cider vinegar directly to the affected area. Several times a day, apply the vinegar with cotton wool and keep it pressed on the spot for a few minutes, especially in case of acute itching.

Foot hygiene to prevent re-infection and spread of the fungal infection.

The towels used to dry the infected feet should be washed directly at at least 60 degrees immediately after use to avoid spreading the fungus.
The affected person should not walk barefoot on the floor where other people walk barefoot, but at least wear slippers.

Athlete's foot spreads in humid environments, which is why bathing facilities and bathrooms are the most common sources of germs. After showering or bathing, it is essential to dry off especially between the toes and make sure that feet, socks and shoes are not exposed to moisture for a long time.

Wash the socks frequently, preferably changing them daily. Care should be taken to keep the socks of the person with fungal infection separate so that no other person wears them.
Disinfect bathrooms and toilet rooms regularly and keep them clean.

Tea tree oil against foot sweat

The treatment of nail fungus with apple cider vinegar

Stomach complaints caused by anxiety are relatively common. In order to treat nervous stomach complaints and digestive problems caused by anxiety, you should first and foremost reduce the anxiety disorder. However, you can also alleviate the symptoms and treat the stomach and intestines. Here are some ways you can alleviate your symptoms:

Breathing exercises for stomach problems caused by anxiety and nervousness

Stomach problems are often caused by swallowing air or hyperventilation. There are relaxing breathing exercises to reduce these habits. On the one hand, the breathing exercises prevent the swallowing of air and thus the build-up of air in the stomach and calm the nerves. Breathing exercises therefore treat the symptoms and the cause at the same time.

Healthy diet that is gentle on the stomach

Even if anxiety disorders affect your stomach regardless of what you eat, you should avoid foods that are difficult to digest. Otherwise the symptoms will worsen along with the anxiety.
Instead of eating three large meals a day, you should eat smaller portions more often during the day so as not to overload your stomach. Start the day with a glass of still water on an empty stomach. You should also avoid coffee and alcohol.

Physical exercise against nervous stomach complaints

Heavy physical exertion increases the production of stomach acid and can therefore exacerbate the symptoms. Regular and less intense exercise, on the other hand, helps to keep anxiety under control and creates hormonal balance. This includes swimming, cycling and walking or jogging in particular. Regular, light to moderate exercise is very healthy for the body and the psyche.

Medication and household remedies for stomach problems

Over-the-counter medications and household remedies can help with the symptoms. Activated charcoal tablets have proved very effective against indigestion. Ginger, camomile, fennel and peppermint also help. These are available in the form of tea infusions, tablets or powder.

If the anxiety and the associated stomach problems don't get better, you should definitely see a doctor. However, it is also important that you concentrate on treating the anxiety disorder and not just the stomach problems.

Treatment of nervous stomach complaints: Overview

There are several ways to treat stomach problems caused by anxiety:

Relaxation techniquesPractising deep breathing exercises, meditation or yoga can help to reduce stress and alleviate stomach problems.

Sporting activitiesRegular physical activity has been shown to improve anxiety symptoms and can also help to alleviate stomach problems.
Healthy nutritiong: A balanced diet that is low in sugar and caffeine and high in fibre can help reduce anxiety symptoms and relieve stomach pain.

Avoid foods that cause stomach problemsIdentify all foods that aggravate stomach problems and avoid them.
Non-prescription medicinesAcid-binding medication can provide temporary relief from stomach discomfort caused by anxiety.

Talk therapyTalking to a psychologist can help to manage anxiety symptoms and alleviate the associated stomach discomfort.
It is important to see a doctor if the stomach pain is severe or persistent, as this may be a symptom of a more serious underlying condition.

What to do when stress torments the stomach?

How does anxiety affect the stomach?

Can anxiety affect the stomach? It is scientifically proven that the psyche and the stomach are connected. Both the brain and the digestive system are controlled and influenced by the same hormones and neurotransmitters. Therefore, both are very vulnerable to stress and to changes in their chemical patterns.
When people suffer from anxiety, stomach and intestinal problems are among the most common physical complaints. But how is it that anxiety affects the stomach?

This is how fears can affect the stomach:

Because of the strong connection between the brain and the digestive system, anxiety can have various effects on the stomach. When you feel anxious, the body's stress response is activated, which can lead to physical symptoms, including gastrointestinal discomfort. Here are some ways that anxiety can affect the stomach:

Fear can increase the production of Stomach acid which can lead to symptoms such as acid reflux, heartburn or indigestion. This can lead to discomfort, burning or pain in the stomach or chest.

Anxiety can interfere with the normal function of the Digestive system and lead to changes in bowel movements. Some people may experience diarrhoea or soft stools, others may experience constipation or stomach discomfort.

Fear can Feelings of nausea and, in severe cases, can lead to Vomiting lead. The release of stress hormones can affect the muscles in your digestive tract and cause these symptoms.

Anxiety-related muscle tension can Abdominal pain or -cramps cause. These sensations are often described as a feeling of tightness or knots in the stomach area.
Reduced appetite or overeating: Anxiety can affect your appetite in different ways. Some people may feel a loss of appetite and have trouble eating, while others may turn to food as a coping mechanism, leading to overeating or comfort eating.

It is important to note that the link between anxiety and stomach discomfort can vary from person to person. Some people are more susceptible to these effects and they feel their anxiety affecting the stomach, while others may not notice it at all. If stomach discomfort associated with anxiety is a frequent occurrence, it is advisable to see a doctor for proper diagnosis and guidance on how to treat the symptoms.

Types of stomach problems due to anxiety

Not everyone expresses the same physical discomfort from anxiety. Some people get acute stomach pains immediately during anxiety attacks, while others feel long-lasting discomfort every day but do not necessarily associate it with their anxiety. Physical complaints do not always occur at the same time as the anxiety attacks that trigger them.

Indigestion (digestive problems)

The digestive tract is influenced by the same hormones and neurotransmitters as anxiety. It therefore makes sense that digestion is disturbed when hormones and neurotransmitters are imbalanced.
When anxiety occurs, large amounts of adrenaline are released in the body. Adrenaline affects the absorption of nutrients from food, especially glucose. Any time nutrients cannot be processed properly, the entire digestive system is affected.
Anxiety can also affect the production of stomach acid. People who are already prone to reflux or heartburn often experience severe discomfort due to overproduction of acid in the stomach. In stressful situations, the production of stomach acid therefore increases and this in turn affects the entire digestive system.

Bloating and flatulence

Although both are related to digestive problems, they are still treated as a separate problem. Bloating and flatulence are very common in anxious or nervous people. Often it is because of how the stress affects the absorption of nutrients. But other factors also play a role, namely swallowing air or hyperventilating. Both lead to pent-up air in the abdomen, which exerts considerable pressure on the organs.

Poor distribution of resources in the body

One theory is that anxiety takes up a disproportionate amount of the brain's capacity so that other parts of the body cannot function fully. For example, part of the digestive system does not get enough neurotransmitters from the brain due to the stress of anxiety and its ability to function is reduced. In other cases, however, function can be accelerated by the mediation of the wrong messengers, so that the stomach produces excessive acid even though there is not enough food to decompose.

Hyperventilation

Hyperventilation can cause both stomach pain and nausea due to increased air pressure in the stomach. Breathing, the way you eat and even the way you sit can all cause stomach problems.
Hyperventilation is common in people who suffer from anxiety and can become a vicious circle. The more you suffer from anxiety attacks, the more you hyperventilate and so in turn the anxiety affects your stomach. These problems in turn lead to an increase in anxiety.

Insomnia

Often anxious people also get stomach problems as a secondary symptom due to restless sleeping or insomnia. Lack of sleep leads to a drastic reduction in the efficiency of food intake. Food is not digested properly and important nutrients are simply lost.
So when people toss and turn sleeplessly at night due to their anxieties, it is not uncommon for the digestive system to suffer and discomfort to result.

This is what happens when fears hit the stomach

What can you do when anxiety hits your stomach?

Our stomach and intestines are sensitive, but unfortunately there are widespread habits in our society that repeatedly lead to indigestion and stomach pain. Often people even learn to live with stomach and intestinal complaints instead of adapting their eating habits to the sensitive digestive system. These are the worst sins that make the stomach and intestines sick:

Sins for the stomach

Eating too much at once

Everyone knows the feeling when food tastes so delicious that you pile too much on your plate. The feeling of fullness doesn't always come in time, before you already have too much in your stomach.
People also often make the mistake of eating little or nothing all day, so cravings build up and you find it hard to stop in time.

Eating too much all the time damages the digestive system immensely. It cannot produce enough enzymes and acids to efficiently digest the amount of food. As a result, some food is only half digested and strains the intestines.
You should therefore eat slowly, even if you are very hungry, to give your stomach time to send the right signals to your brain when it has had enough.

Not chewing thoroughly enough

Well chewed is half digested, and this proverb says it exactly. By chewing the food in the mouth, the digestive enzymes in the saliva can attach themselves to the food as it is chewed, making the work in the stomach and intestines much easier. If you swallow larger, unchewed pieces, they literally lie heavy in your stomach, because there the digestive juices have to work their way slowly through the food.

This is how reflux problems, heartburn, flatulence and stomach cramps develop. It is recommended to chew each mouthful 30 times and take smaller bites. Little tricks can help you swallow food less quickly. After each bite, put the knife and fork back down or eat with the less dominant hand.

Too little dietary fibre

Dietary fibres are important to help food pass through the digestive system more quickly and easily. They also promote the growth of "good" bacteria in the intestines, which strengthen the intestinal walls. Lack of fibre leads to constipation. One of the worst sins for the stomach is food that lacks fibre.
Fruit, vegetables, oatmeal, flaxseed and beans are particularly rich in fibre.

Too much stress and hectic

Hectic eating is one of the sins for the stomach. Certain nerve signals in the body are transmitted by neurotransmitters and regulate the digestive process.

Anxiety, nervousness, stress or constant hecticness cause an imbalance of neurotransmitters, which can trigger unpleasant symptoms. This can lead to flatulence and stomach complaints. Eating during a stressful situation can have a particularly negative effect. To reduce stress, try to relax before eating. Never eat when you are nervous.

Too little exercise

Physical activity supports the digestive tract. Food can then be better transported through the intestines. Regular walks, jogging, cycling or swimming counteract digestive problems and keep the body fit. Gentle, relaxing yoga exercises before meals help to reduce stress and prepare the body for digestion.

Food that is too acidic

Coffee, alcohol, smoked food or hot spices can attack the stomach walls if you have a sensitive stomach; they are among the worst sins for the stomach. Those who suffer from burning stomach pains a few hours after eating certain foods may have already developed a stomach ulcer. In this case, one should eat food that is especially kind to the stomach and strengthens the stomach walls, and avoid coffee, alcohol and too much fat. In any case, one should talk to the doctor if symptoms persist.

Too many antibiotics

Antibiotics are essential for humans and often life-saving. However, many people tend to take antibiotics unnecessarily and excessively. While an antibiotic is very effective in fighting bacterial infections, it also attacks the good bacteria in the body that are important for digestion. This can lead to poor absorption of nutrients. Therefore, after every treatment with antibiotics, you should eat a lot of yoghurt or sauerkraut for a few days to rebalance the bacteria in your stomach and intestines.

How does anxiety affect the stomach?

Sins for the stomach: What to do when stress torments the stomach?