This eBook is the result of an Erasmus+-project: In Nov. 2023, approx. 70 students from Finland, Spain, Italy & Germany (Ursulinenschule Fritzlar) created this guide to promote health of young people.

"Highway to Health"

Addiction is not only dangerous but a huge problem in everyday life.

<ul><li>“FOMO” - fear of missing out </li></ul> beginning to be cut off from social/real life <ul><li>“Phubbing” - act of ignoring someone in a social setting in real life </li></ul>

Psychological and Medical Issues.pdf

• Wack of exercises – high blood pressure, diabetes

• Bad posture – scoliosis, headache

• Joint problems – knee pain, elbow pain

What are commercial drinks?

Commercial energy drinks can be found on supermarket's shelfs. The drinks may be tasty but they are not healty for us.

Stars pattern

Made by: Italy: Martina Germany: Theo, Milena, Antonia Spain: Ilona, Marta

1.physical activities <ul><li>do sports, cardio, don’t always go by car, maybe walk to school</li></ul> 2.rest <ul><li>get enough sleep (six to eight hours)</li></ul> 3.self care and hygiene <ul><li>take showers, wash your hands regularly</li></ul> 4.FOOD <ul><li>get to know about nutrients your body crucially needs like in the bowl </li></ul>

The study represents the fast food intake of children and teens per day. It’s shocking!

The way to getting better can be rocky and hard but it will be absolutely worth it .

Social Media Detoxification (Detox) is the term used to describe voluntary attempts at reducing or stopping Social Media use to improve wellbeing. 

Grey polka dot border

Banana pancakes

Ingredients: <ul><li>1 Banana</li><li>2 Eggs</li><li>Berries (Blueberries and/or Raspberries)</li><li>Nuts</li></ul>

Steps: <ol><li>Cut the banana, put it in a bowl and smash it</li><li>Crack the eggs and mix them in another bowl</li><li>Mix the banana and the eggs together</li><li>Put some oil into the pan</li><li>Fry the pancakes</li><li>Put some berries and nuts on the pancakes to garnish</li></ol>

Avocado toast

Ingredients: <ul><li>Bread</li><li>Tomatoes</li><li>1 Avocado</li><li>1 Egg</li></ul>

Steps: <ol><li>Cut the avocado and put it on the bread</li><li>Fry the egg and put it on top of the avocado</li><li>Cut the tomatoes and put them on the egg</li></ol>

In our society, we are often used to be on hurry and always doing something so that we don't leave time for relaxation. We also don't valuate relaxation enough.

The main causes of stress (for students) are:

<ul><li>school - everyone has the pressure to get good grades to be the best</li></ul> <ul><li>global crisis - today a lot of bad things are going on in the world like wars, climate change, ... .</li></ul> <ul><li>We're always available: Due to smartphones, we're almost always available and are likely to get stressed because we can never get away from our tasks or responsibilities.</li></ul>

Twister is a funny party game. It has got a lot of benefits since you have to stretch a lot. So it keeps you athletic. As a kid, you can learn to play without an adult leadership because everything is doable on your own.

<ul><li>You have to spin a reel with 4 colours and a weel with different limbs on it</li><li>You have to place the limb that is selected on the colour that was selected</li></ul>

We have to consider some directions before we get into the stretches.

• Be sure to warm up before doing any of these stretches. For example slowly running in place for a few minutes&nbsp;

• Do the exercises carefully - speed is not important. Never ever bounce a stretch. Bouncing can cause a lot of muscels injury.

• Some types of stretchs require particular objects like a fitnessball, a fitness band or a yoga mat, but we choose&nbsp;&nbsp;those that don't require anything or only a yoga mat. 

Sometimes it’s good to know if you need to do something before knowing how to!

<a href="https://view.genial.ly/6553421e54539f0011173f23/interactive-content-quiz-india">https://view.genial.ly/6553421e54539f0011173f23/interactive-content-quiz-india</a>

Check how often you use certain apps. It will help to clean your screen time of unnecessary stuff.

After making Social Media less interesting,you can start to delete apps and maybe clean your phone in general. This will make the digital devices less interesting and less appealing which leads to less Social Media time.

Push-ups

Muscle group: Pectoral or/and triceps Use: Strengthen the upper body

Clean out old pictures, saved things and maybe your contacts/friends/followers so you have less to do on Social Media.

Clean out Social Media by <ul><li>Removing followers you don’t actually know</li><li>Unfollow celebrities and other people of public interest if you don’t actually like them </li><li>Unsubscribing channels and accounts you don’t need</li><li>Cleaning out saved files on things like Instagram, TikTok and Facebook</li></ul>

The problem

Lots of the young people, cannot really find time to work on their own body. They have a lot of stress due to schoolwork and personal problems. So they cannot find free time for some sport.

'Push notifications' are only there to get you to check your phone… Turn them off!

An iPhone has the option to activate different kinds of "Do Not Disturb" which you can use to turn off notifications. And there is the option to turn off notifications for specific apps.

Yoga has a lot of positve effects. It can help you to: <ul><li>reduce stress</li><li>benefit your heart health</li><li>improve breathing</li><li>improve posture</li><li>increase energy</li><li>Increase strength</li><li>Increase flexibility</li><li>relieve tension</li><li>improve sleep</li></ul>

Why is yoga so important? “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins.

If one struggles with Social Media addiction or other things, there is a way to get help!

Scopa is an Italian card game from the 18th century. Its played with 3-5 people. Points are scored by having the biggest count of a colour when no cards remain flipped up or by picking up all remaining cards at once. This means that you need to think very tactically. It also trains your attention span.

<ul><li>Played with an Italian card deck, which doesn´t have the card 8-10.</li><li>Each player has got three cards and 4 cards are flipped up in the middle</li><li>A player can pick up cards whose value sum to one of his dealt cards (each card can only be used once)</li><li>The game ends if an agreed upon value of point is reached</li></ul>

By finding new interests and doing hobbies, it will be easier not tu use Social Media so often.

Hobbies are a fun way to try new things and to cut down Social Media and digital time in your day. Besides, trying new things allows you to educate yourself and meet new people.

Why did you choose Yoga and not something else?

Kati Mund: I think it was the other way around: Yoga chose me. I was always very sporty. I tried a lot but always returned to yoga because it is just a very special way of self-experience. You educate you inner awareness more intensely. Going for a walk is also a good way to calm down, but it's not the same. Yoga has to do with breathing and active movement. You just get another type of inner balance from it.

If you are stressed all the time you can get some health issues. That is the reason why relaxing is so important. Here some things that can happen:

<ul><li>You might experience physical pain more intense.</li></ul> <ul><li>You will probably get sick more easily.</li></ul> <ul><li>Your mind might not be as sharp as normal.</li></ul>

Definition - websites and applications that enable users to create and share content or to participate in social networking

<ul><li>meeting new people</li><li>discovering new hobbies and interests </li><li>getting more information about things</li><li>finding places in case of needing help </li><li>staying in contact with other people </li></ul>

Learn how to do a digital detox step by step and what can make it a bit easier for you.

<ol><li>Screen time</li><li>Clean your social media</li><li>Go through your apps</li><li>Turning off notifications </li><li>One screen at a time </li><li>Social media free hours</li><li>New hobbies and connections </li></ol>

Congratulations! You started the journey of embracing and strengthening yourself. Reinforce your unique qualities, love yourself unconditionally, and let your awesomeness shine. Remember, embracing yourself is a lifelong journey. So keep nurturing it every day. It’s not going to happen after night. So make sure that you don’t get disappointed. Together, let's create a world where embracing yourself is celebrated!

The solution

On your journey to a healthier YOU, it’s important to drink enough. A good hydration is essential for many reasons. It helps with delivering nutrients to your cells. It prevents infections and it keeps your organs functioning properly. Your nutrition is also very important. A healthy diet protects you against chronic diseases, like heart diseases, diabetes and cancer. A good diet consists out of consuming less salt, sugar and industrial trans fats.

The second problem is that teens are afraid of going in public nowadays, which is something that is getting worse and worse. So, how could we solve this?

Self-made energy drinks are made of vegetables and fruits. They are a better choice because they are full of vitamins, natural sugar and other healthy ingredients.

To build up muscles and stamina, you need to train regularly and stay consistent. A optimal routine is to do our programm 4 - 5 days a week. With the right amount of discipline, your muscles will grow and you will stay healthy. It'll help to keep your brain healthy and will improve immunity towards infection.

<ul><li>Not looking after your food intake can lead to poor physical health like obesity, diabetes or simply an unwell feeling.</li><li>It can also lead to a poor mental health causing a lack of motivation and a bad feeling bad.</li></ul>

Because of this it’s important to eat healthy. If you don’t you will most likely suffer from health problems like this.

Definition: websites and applications that enable users to create and share content or to participate in social networking

<ul><li>addiction </li><li>lack of concentration, short attention span</li><li>repression of feelings</li><li>depression, anxiety, fear of missing out ("FOAM")</li><li>body image issues due to constant comparison </li><li>lack of sleep</li><li>less time with friends, family, school, etc.</li></ul>

It‘s very important to sleep well and there are many benefits of it. It supports the recovery and renewal of bones, muscles and internal organs. It keeps your blood pressure and heart rate stable.

Fit in 10 steps

Dream big Work hard Never give up

Why is selflove sometimes so difficult ?

Social Media -On social media it’s easy to edit pictures and videos, many people use this to show them better than they are and use filters. Most people have got a wrong picture of their idol because of fake pictures and videos of them. Bullying (mostly at school) -School should be a safe place for the students, but often some people get bullied based on their clothes or their look. The bullies usually bully people who aren’t mentally strong and confident. So try to be as confident as possible and rely on your good friends.

Please have a look at the results.&#160; They are amazing!&#160;&#160;

Calf raises

Muscle groups: Calves Use: Strengthen the calves

We want to thank you for reading our book on "Social Media Detox" and hope it has helped you to change something in your life!

Social Media can be addictive: Approx. 210 Mil. people are addicted to Social Media ! (lanierlawfirm.com Social Media Addiction Statistics)

But why are Social Media so addictive ? Please have a look at the PDF.

Why is it so addicting .pdf

Our conclusion

In conclusion, we can say: It’s never to late to start. Even though you don’t see big results at the beginning you should never give up and chase your dreams. Because if you really want to change something, you will be always able to change it. So, stay strong and never give up!&nbsp;

The game is played with at least two people and the spaces where you are forced to do something can be used to practice many different skills ranging from language skills to athletic skills or even trivia.

<ul><li>Roll a dice and advance that many spaces</li><li>do the task specified on the spaces that you land on</li><li>First to the space 63 wins</li></ul>

From: 🇩🇪 Antonia, Amelia, Neele 🇮🇹 Greta 🇪🇸 Azra 🇫🇮 Alissa

Scan here for watching a Video about selvelove

Relaxing is essential but it shouldn't take too much time. Here are 5 easy ways to relax:

1. Breathing exercises - just inhale and exhale slowly &amp; evenly. 2. Go for a walk - just go out, visit your local forest and listen to nature. 3. Choose your hobbies - do things you like. 4. Digital detox - read a book, stay offline and just take some time for yourself. Remember you don't have to be always avaible! 5. Run yourself a bath - just extend your normal shower to a bath, stay in there sometime, maybe with some flavor too, and relax!

Our group

Spain: Pablo Italy: Cristian Germany: Fabio, Laurenz, Elias, Bartek

Now, where we have established these problems, we can find solutions for them:

The best way to solve these problems are social games which are enjoyed by younger and older generations all around the world.

Benefits of Social Games: <ul><li>meet your friends in real</li><li>talk to other people </li><li>meet people with similar interests </li><li>have fun</li></ul>

In this eBook, we are going to show you a some social games from all around the world. Have fun!

Samira, Sara, Eerika, Magdalena, Jana, Leonie

Statistics show the percentage of people suffering from overweight and adipositas in different ages.

<a href="https://www.rki.de/DE/Content/Gesundheitsmonitoring/Themen/Uebergewicht_Adipositas/Uebergewicht_Adipositas_node.html">https://www.rki.de/DE/Content/Gesundheitsmonitoring/Themen/Uebergewicht_Adipositas/Uebergewicht_Adipositas_node.html</a>

The main goal of meditation is to focus and to concentrate which ultimatly leads to a clear mind and relaxes a lot. There two main categories:

Our target: promoting health &amp; well-being of young people

About 70 students created within 5 days an interactive guide with the help of:

How to exercise

Beginner: 30 sec for every exercise Medium: 45-60 sec for every exercise Advanced: go till failure for every exercise

Lets start with the stretches. In these videos, we explain how the stretches are done step by step.

Forward lunges: Activate muscles throughout your lower body, balance and stability. Standing quad stretch: The standing quad stretch elongates your muscles, improves joint circulation and increases flexibility.

We also asked a yoga student what he thinks about it.

Yoga student: This is a good question. I don't even know if it's relaxing for me, to be honest. I practised yoga for the first time in this place in Fritzlar. I did it 4 years ago and I told the instructor here that I liked it because (oh well in fact I hated it) I noticed it is exactly what my body needed and I guess because of that, nowdays I decided to come back and do that again. It's good for you after all, even if you sweat and sometimes the movements hurt you. At the end, you feel more relaxed in your body and also in your brain and it's a good thing to start but also to finish a day with, in my opinion.

If you use screens, use only one at the same time in order not to stress your brain!

The brain cannot focus on too many things at once. So if you want to do something on a digital device, you should always focus on one thing. That will also make it easier to limit your own screen time.

Exploring a calm fantasy world can also be very relaxing, for example with a dream journey. Here are some instructions for the perfect dream story. You can also try it yourself by listening to the audio (next page).

<ol><li>Find a perfect and calm place.</li><li>Make yourself comfortable and close your eyes. Listen to calm and relaxing music.</li><li>Imagine the sea, hear the sound of the waves and the wind caressing your face ...</li><li>Relax with the sound of the waves, calm down and let everything go.</li><li>Travel - you can go wherever you want, to the sea, to the meadow, in the snow, your favorite place, ... (rest for some time here)</li><li>Are you still there? Unfortunately your trip is coming to an end.</li><li>Now open your eyes, you will see that you are quit relaxed.</li></ol>

You can find many things in stores that can help you, such as a ‘Digital Detox Kit’ from Tchibo.

Energy drinks might taste good, but the ingredients are very bad for you and your body. That's why you should start making your own energetic drinks that include healthy fruits and other ingredients.

Sleeping badly or not sleeping enough can cause a lot of problems. Not sleeping enough is directly connected to many dangerous illnesses, for example kidney and heart diseases. It can also damage your mental health. Not calming down at night leads to less energy during the day.&nbsp;

Sleep is an indispensable physiological process for health and well-being. During sleep, the body rests and regenerates, recovering the energies to tackle the activities of the next day. Teenagers are supposed to sleep 8-10 hours at night.

<ul><li>Yoghurt with oatmeal and fruit</li><li>Glass of water and orange juice</li></ul>

<ul><li>Get up earlier</li><li>Eat at least a little bit</li><li>Prepare breakfast in the evening</li></ul>

Jumping jacks

Muscle groups: Gluteus, quadriceps, hip flexors, calves Use: Warmup

<ul><li>avoid having large meals before sleep</li><li>good posture of sleeping</li><li>avoid naps of more than 30 minutes at the day time</li><li>avoid using bright screens because they can interfere with the release of melatonin</li><li>create a comfortable sleeping environment/atmosphere</li></ul>

Nuts are packed with nutrients. Sprinkle them on top of your bowls, use them as a base for homemade granola, or enjoy them as a snack.

Kale is packed with vitamins A, C, and K. Whether you enjoy it raw in salads or sautéed in stir-fries, kale adds a crunchy and nutrient- packed element to your meals.

Chia is packed with fiber, protein, and omega 3 fatty acids. When soaked in liquid, they form a gel like consistency, making them a great addition to puddings, smoothies and overnight oats.

Some people don’t know where to start. They simply have no starting point. Maybe it's because they didn't do any sport in their lifetime or are too stressed to build a plan.

If we don’t solve the problems… -we feel hurt, often have feelings of guilt, are jealous and tend to argument -it affects our relationships -we lose ourselves

-&gt; Bowls originally came from buddhist monks who would only eat just as much as their body needed. It became an internet trend on instagram and tiktok in a health movement -&gt; A healthy bowl should contain all the nutrients you need. Such as carbohydrates, proteins and unsaturated fats -&gt; Make sure that the ingredients are not industrially processed, and don’t contain a lot of fat and sugar

How to shop for cheap, healthy and fair ingredients in every day life?

-&gt; look for discounts. It can save you money if doing. -&gt; examine the quality of the food you’re buying -&gt; buy more organic food, that means natural food, which is not industriell produced

Energetic drinks are full of sugar caffeine, taurine, l-carnitine, antioxidants and trace minerals.

These drinks can give you temporary energy, but what is the effect on your health?

Lots of young people like to spend their time online. We spend daily between three to five hours on our phones. The problem is that it can lead to bad body posture: Your head and shoulders fall a bit forward. This posture can cause pain in the neck and on a long term, can cause damage in your spinal area.

Besides addiction, Social Media can cause many other disorders.

Many people on the internet change the look on their photos. Quite often, one cannot tell if a picture is edited which makes this really dangerous. This leads to comparison with unrealistic standards.

Learn more about this in the following study:

<a href="https://www.sciencedirect.com/science/article/abs/pii/S1740144516300912">https://www.sciencedirect.com/science/article/abs/pii/S1740144516300912</a>

GER: Benjamin, Lea, Paula, Biarne SPN: Nacho FIN: Valtteri ITA: Chiara, Marco

<ul><li>It's important to relax otherwise you will get sick!</li></ul> <ul><li>Daily Zen doesn't has to take too much time - just a few minutes are a great start!</li></ul>

try to go for walk in nature or just focus on your breathing for a second - there are so many ways to relax!

So finally finally have good day and stay relaxed!

GER: Maja, Lea, Lilly, Jan FIN: Saku IT: Annagiuliai, Matteo

Flexibility is a key component to prevent injury and live better every single day&nbsp;

For athlets, stretching and having the muscles ready is an enormous benefit: it helps and improves the performance during exercise&nbsp;

Stretching after exercise has proven to be even more important for preventing injury.&nbsp;

Doing stretching doesn‘t only heal your body but it can also help to clear your mind and make you feel better&nbsp;

Heel touches

Targeted Muscle groups: quadriceps, hamstrings, abdominals Use: Warmup

Many people get less than the recommended hours of sleep each night. How many hours should you sleep?

Hill climbers

Muscle groups: Abdominal, gluteus, legs, triceps, chest, shoulders Use: Build muscle (especially for the stomach)

On the one hand, they are good for our health and you definitely can have fun while making them. On the other hand, it takes a lot of time and effort to cook it. It as well can get pretty expensive if you buy organic foods and not the industrially produced. Though all in all, we’d say it’s worth the time to try making a bowl. But if you do it more regularly you should add a protein source like fish, meat or beans.

The power of sleep How sleep can make you feel better

Self-made drinks are better for your body &amp; your immune system. In addition, you get much more energy &amp; power for a longer time than you would get from a RedBull for example.

Squats

Muscle group: Quadriceps Use: Strengthen the legs

Germany: Lenn, Lena, Lia, Leon, Isabell Italy: Tommaso Spain: Sofia Finland: Neea

Make sure that you have social media free hours in your day where you focus on yourself!

Include always Social Media free hours in a day where you make new connections, spend time with your family and friends and focuse on work or school! This is really important for your mental health.

<ul><li>nutrients</li></ul> -&gt; Vegetables, fruits, whole grain (protein like eggs) <ul><li>diversity </li></ul>

Healthy food isn’t just carrots and salad. Healthy food is versatile and it can also be for example dark chocolate. You just have to inform yourself about what is good for your health and what’s not.

Stereotypes -Many people have stereotypes against others, which is why they say things that are based on their imagination. Don’t listen to things people say based on stereotypes. Sexism -The problem is that it can prevent people from doing things they would like to do because of their gender. Sexism is still pretty common nowadays. You get to feel that especially on sports and television. Make sure that you will always follow your dreams and you don’t care about sexist comments.

A lot of people have sleep disorders. These are reasons for that: Stress is a big topic in everyone’s life. It’s a big problem because if you go to bed you think about the stress you have, which prevents you from sleeping.&nbsp; Watching TV or surfing in the internet in the evening can lead to sleep disorders. Late activities or even late meals and caffeinated drinks keep you awake and deterred you from sleeping.

Second example: "Mensch ärger dich nicht"

"Mensch ärger dich nicht" has many names, like "parchís" in Spanish, "kimble" in Finnish and "ludo" in English. It is an interesting game for families. It lets you control your emotions, even if you get angry sometimes.

<ul><li>To start you have to get a 6 on the dice</li><li>Roll the dice and advance that many spaces</li><li>Get all 4 pieces in the "garage" to win </li></ul>

<ul><li>A player is given a word in a language he knows</li><li>He is required to explain the word in a foreign langue</li><li>He can't use parts of the word when trying to explain it</li></ul>

The game can be played with at least two people. It helps to foster trust and empathy among the players. It also helps people of different languages to come together and have fun.

Leisure activities of young people in the 21st century

Because more and more people play computer games, fewer people have social contacts. This situation has particularly worsened during the covid pandemic.

Teens quite often prefer being indoors, playing video games or just not going out because they are tired.

Not feeling hungry means not feeling sensation of eating something.

Food isn’t tasty when the recipes made are not flavourful.

Meditation isn't something you are just able to do - You have to learn it! Here are 4 easy steps everyone can try.

<ol><li> Search for a place and time to meditate, at best it's quiet. </li></ol>

2. Search for the right sitting posture, it should be comfortable to sit stil.

3. Set a specific timeframe, sit down, close your eyes &amp; try to focus on your breathing.

4. Increase the length slowly and repeat at best daily!

Seat side straddle: It helps with flexibility, supports and strengthens the spine and increases the range motion of the shoulders and neck. Cross arm shoulders stretch: This stretch helps you to increase mobility, improves posture and reduces the risk of injury to the shoulders.

<ul><li>establish a regular routine : it means going to bed and getting up at the same time every day</li><li>&nbsp;practice regular exercise (like yoga or meditation) to reduce stress and anxiety.</li><li>limit the use of stimulating substances like caffeine or nicotine.</li></ul>

“The more you like yourself, the less you are like anyone else, which makes you unique.” - Walt Disney

Definition: Embracing yourself means accepting and loving who you are, including your strengths, weaknesses, and unique qualities. It involves acknowledging your identity, both physically and emotionally, and being comfortable with your individuality. Embracing yourself encourages self-acceptance and self-love, fostering a positive relationship with your own being.

Plank

Muscle group: Abdominals and oblique abdominal Use: Strengthen the body stabilisation

Bridges

Muscle group: Hip abductors, gluteus, hamstrings Use: Build muscle in the gluteus area and stabilises the hip

The most used ingredients for homemade energy drinks: <ul><li>strawberries</li><li>bananas</li><li>kiwis</li><li>orange(juice)</li><li>coconut milk</li><li>lime</li><li>honey</li><li>blueberries</li><li>cinammon</li><li>apples</li><li>mangos</li></ul>

You should follow our program of 10 exercises to stay fit. It will help you to train all muscles groups in only 10-15 minutes.

A project of 4 European partnerschools from ....

More and more young people have problems with back pain, because they sit all day long on their desk or in the school. 

• 3-6 years old: 3% • 7-10 years old: 7% • 11-13 years old: 18% • 14-17 years old: 44%

Around 9,6% of children and teenager between the ages of 0-17 already have to go to physiotherapy 

Quellen: <a href="https://ruecken-zentrum.de/blog/2018/04/20/rueckenschmerzen/rueckenschmerzen-im-kindes-und-jugendalter/">https://ruecken-zentrum.de/blog/2018/04/20/rueckenschmerzen/rueckenschmerzen-im-kindes-und-jugendalter/</a>, Robert Koch-Institut

How can you solve these problems?

It’s important to solve the problems because if we love ourselves we… - achieve our own goals in life -are satisfied with our life -pass on love -rely on our own -don’t need the attention and affirmation of others

Healthy breakfast bowl

Ingredients: <ul><li>Oats</li><li>Yoghurt</li><li>Cinnamon </li><li>Banana</li><li>Berries ( Blueberries and/or Raspberries)</li></ul>

Steps: <ol><li>Mix water with oats</li><li>Put them in the microwave for 2 minutes</li><li>After that add some yoghurt</li><li>Cut the banana and wash the berries</li><li>Put the banana and the berries on top of the yoghurt</li><li>Add some nuts</li></ol>

Obesity

You could suffer from obesity if you are not eating healthy breakfast or food.

Heart disease

Less concentration/energy

When you don't have breakfast regularly or have an unhealthy breakfast, your immune system will get weaker because your body needs vitamins to have energy, to be focused and concentrated.