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7 Simple Ways to Improve Memory & Focus

Strong memory depends on the health and vitality of the brain. Be it a student, a young professional or a senior in his old-age, everybody wants to enhance the capability of the brain and not let it diminish. Memory is one thing that cannot be compromised in day-to-day activities. Poor memory is a result of either increased brain fatigue or other natural phenomenon that results in poor processing of information. Improved concentration and focus makes life easier and more productive and anyone can make it happen using the following simple techniques and incorporating a few lifestyle changes.

Put your eyes to rest:Sleep and food are inevitable parts of leading a healthy life. Adults require 7-9 hours of sleep to stay focused in their work and increase productivity of the brain. It is also important to fix a bedtime routine to be followed everyday as a habit. A proper sleep routine regulates the body’s functioning and rejuvenates the cells of the brain.
Try mnemonic devices: These are memory tools that will help your brain remember and retain information in specific formats e.g. acronyms, visualizations, rhyming words and chunking (splitting of numbers to remember a phone number).
Dietary Changes:Cutting down on carbohydrates and sugar and introducing other healthy sources of fat like coconut oil into your diet can help reset the brain cells. Also restricting your meals to a 6-7 hour window helps a lot in restoring the healthy functioning of your brain.
Avoid multi-tasking: Multitasking is now a fancy term in the corporate world which is appreciated, if aced well. In most cases, the brain finds it difficult to accommodate too much simultaneous information about multiple things at the same time. One effective solution to this can be to maintain a handbook with a list of things that need attention, prioritized & executed based on their respective deadlines.
White noise to the rescue:The noise that we hear while switching between radio stations is called white noise. Some apps and websites freely provide this white noise generator. Research has proved that this white noise actually works for certain people who reported improved memory and concentration.
Soothing Music:Sometimes all you need is a pair of headphones with the music that you love. This is one of the main reasons as to why certain people choose to work with their headphones on. Just make sure that your music is soothing and not distracting and more importantly, not very loud.
Do puzzles and read more: Your brain loves to explore. Do not deprive your brain of those interesting math puzzles, crosswords and sudokus you find in daily newspapers.

Different people’s brains work differently. Only you will be able to tell which of the above works the best for you. So try these techniques and stick to one that helps you feel the difference.

Reference:

http://bebrainfit.com/improve-concentration-focus/

http://www.wikihow.com/Improve-Your-Focus-and-Memory

5 Ways to Help Fight Obesity in Kids

Childhood obesity has become a serious problem in the last few years. Being overweight usually has a huge impact on a child’s physical, mental and emotional health and also hinders his or her overall social development. The present day digital world has impacted the lives of kids to a great extent and has resulted in reduced social and physical activity. Children find digital devices more entertaining and hence are losing interest in playing outdoor. Another main reason for this problem of obesity is the widespread accessibility to fast food which is completely unhealthy for the child’s overall body development.

Here in this article, you will find a few ways in which you can keep a check on your child’s weight and help him/her lead a healthy and active life.

Outdoor is the mantra : Encourage the kids to move outdoor instead of staying at home and start exposing them to various activities like cycling, swimming, tennis, etc. for an hour everyday. This will also refresh their mind and give them time to interact with people. Always remember to allow the kid to choose from a couple of options instead of forcing them to take one simply because it is easily accessible.
Create a schedule:Nothing works like scheduling the activities. Through this you will not only be able to keep track of the child’s activity but you will also be able to help him/her understand the importance of leading an organized and healthy lifestyle.
Watch their diet:You are what you eat- and this holds good for children as well. You can control their diet by packing food for them and restricting their spending on food outside home.
Lead by Example:Asking a child to do something you are unwilling to do yourself will usually yield poor results. Spend considerable time in educating them on proper nutrition, safe exercise and making intelligent choices when it comes to food.
Fun workouts:Enroll the kids in some fun training sessions that is in line with their interest. It works even better if a group of kids join such classes and workout together. Considerable level of strength training and cardiovascular training under professional supervision works wonders for kids with obesity.

Reference:

http://breakingmuscle.com/family-kids/5-ways-you-can-help-prevent-childhood-obesity

http://www.health24.com/Fitness/FitnessGettingStarted/Blog-All-about-the-base-20151020

7 Quick Ways to Warm-up Before a Workout

A good warm-up is intended to prepare a person physiologically and psychologically to indulge in intense physical activity. As much as it is important to exercise regularly it is also important to prepare one’s body muscles before every workout. This preparation helps to raise the body temperature gradually thereby allowing the brain to signal to all the muscles to gear up for the activity. As you read this article, you will know the various kinds of activities that you can choose from, as part of your warm-up session:

Pull.Stretch.Repeat.: This is the simplest form of warm-up and it is the first step towards telling your body that it needs to prepare itself for an intense workout session. It is a very simple activity and should be done for 3-5 minutes.
Jump Rope: Grab that skipping rope from your shelf and just allow your body 2-3 minutes of this amazing warm-up. This option in particular is a brilliant one as it involves almost every muscle in your body.
Jumping Jacks: As you jump, move your hands and legs inwards and outwards alternatively to work on your arm and leg muscles. Make sure your shoulder blades are pulled back when you do this and focus on the movement for 2-3 minutes.
Push-ups: Push-ups can be quite tricky in the beginning and can cause muscle pulls if not done right. If you are an amateur, start with 5 push-ups a day and work yourself up every week based on your fitness level.
Left,right,left: Marching on the spot for 3 minutes allows the muscles to loosen up and become flexible. Always ensure that your fists are in position and held loose when you march.
Knee Lifts: Aim for 30 knee lifts in 30 seconds. To do knee lifts, all you have to do is stand up and bring the alternate knees up to touch the opposite hand. Remember to keep a slight bend in the supporting leg.
Shoulder rolls: Roll your shoulders forward 5 times and backward 5 times and repeat this set 10 times. Let your arms hang loose by your sides and march on the spot while you perform this.

Choose activities that suit you from the list above and ensure you dedicate at least 15 minutes for a good warm-up session before every workout.

Reference:

https://www.nerdfitness.com/blog/2012/01/09/warm-up/

http://www.nhs.uk/Livewell/fitness/Pages/how-to-warm-up.aspx

5 Quick and Easy Tips for Those Computer-Strained Eyes

Computers and cell phones have become inevitable parts of our daily lives these days – thanks to the growing digital world. It is almost impossible for the white-collared professional to avoid looking at the computer screen for long hours. This gradually results in straining and drying of our eyes. Fatigued and overworked eyes are a result of the high usage of computers for work, school and entertainment. Eye strain is a common problem across all ages due to the extensive consumption of digital media which starts at a very early age these days. In this article, we show you 5 simple and quick ways that will help you tackle this problem without the usage of pain relievers or eye drops.

Blink, Blink, Blink: While blinking is a sub-conscious activity, your eyes sometimes forget to blink while working under extremely focussed situations where you are forced to look into the computer screen for a long time. Aim for a blink every 15 seconds to stay away from dryness and itchiness of the eyes.
The 20-20-20 Rule: A break is all your eyes need. After every 20 minutes of work on the computer, look at an object for 20 seconds which is 20 feet away from you. This will give the necessary refreshment and lubrication that your eyes require.
Read a virtual book: Book reading has always been an appreciated concept and now you will know why. When you read a book, your eyes move slowly from left to right creating a soothing effect on the eye muscles that will help reduce the strain. So start by imagining like you are reading a book that is being projected on a wall. Move your eyes slowly from left to right across the wall for 30 seconds to calm your eye muscles.
Eye Rolling: Eye exercises are pretty simply but the difficulty arises when you realize that you need to remember to do it from time to time. It is natural that when your brain focuses on something a lot, it has the tendency to change the regular movement of the eyes, thereby creating a sore eye muscle like any other muscle in the body. It is for this reason that it is advised to close the eyes for 15 seconds every hour and roll your eyes from left to right, up to down and in clockwise and anti-clockwise motions.
Simply Yoga: Palming is a very effective technique that is suggested by yoga experts. All you have to do is to rub your hands together for 10 to 15 seconds until they feel warm and place your hands over the eyes with the fingertips resting on the forehead, the palms over the eyes and the heels of the hand resting on the cheek. Do this and see it work like magic for your stressed eyes.

Reference

http://www.rebuildyourvision.com/blog/vision-conditions/computer-vision-syndrome/6-refreshing-eye-exercises-for-tired-computer-users/

https://yogainternational.com/article/view/4-yoga-exercises-for-eye-strain

Ways to Eliminate Workplace Stress

The kind of life you have at your workplace is a major determinant of how your personal life will turn out to be. Research shows that 40% of the working population experience immense amounts of stress at the workplace resulting in their inability to sleep peacefully at night. This in turn results in poor performance at work and drastic mood swings in general. Managing stress is an art which has to be practised sincerely for a while until it becomes a habit. In this article, we share with you a few different ways by which you can control your stress levels.

Keep up healthy habits and practices: Eat wholesome food by including a lot of vegetables and fruits in your diet as this nourishes the body making it better prepared for the challenges that you have to take up at work. Never starve or remain famished as this tends to aggravate stress levels.
Get up and move:When your body engages in workout sessions it releases feel-good, stress-relieving chemicals which will make you feel happy and help you de-stress. Physical activity of any kind for at least 3 days a week is a must.
Stop being anti-social:It is a natural tendency for people to remain silent without engaging in conversations with people at home or outside after a hard day’s work. It is imperative that you take an effort to meet people and engage in a conversation. Remember that your mind just needs a companion during such times – so go ahead and converse with people.
Organize and schedule your day:Start your day by creating a to-do list with realistic timelines. Avoid the ‘push-push’ approach at work, instead allot a few quick breaks in between your schedule.
Reset the panic button:When things go out of hand, tell yourself that it is OK. If you feel you get nervous before presentations spend five minutes before you start on breathing exercise. When you breathe in and out alternatively, your brain gets a lot of oxygen which in turn rejuvenates your mind and helps you cool down.
Always be optimistic:There is no better medicine for the mind than a strong dose of positivity. Avoid being surrounded by negative people at workplace and find ways to spend your lunch and coffee breaks with people filled with life and happiness.Reference:

http://greatist.com/happiness/manage-workplace-office-stress

http://www.forbes.com/sites/jennagoudreau/2013/03/20/12-ways-to-eliminate-stress-at-work/2/#4e4ef12279bf

Reset Your body With Detox!

Just like how your mind needs a break after a stressful day, your body also requires rest. Every organ has been working in synchronization to keep your body hale and healthy. And when this synchronization gets disturbed it leads to a lot of health issues. This is one of the prime reasons why a body detox is becoming a popular topic of conversation these days.

A healthy detox plan basically focuses on cleansing the body by flushing out toxins from the liver, kidney and the digestive system with a diet that is rich in water and fibre. Usually foods containing added sugar, salt and preservatives are avoided as they tend to get into the blood with a lot of toxins.

Here in this article, you will find all the interesting benefits that you can reap out of a good detox:

Makes the body feel lighter and more active: A proper detox plan will help you cleanse the liver which is responsible for removing toxins and will make you feel less bloated and energetic throughout the day.
Improves metabolic rate: Since the detox plan ideally comprises of a diet that has the ability to flush out impurities from the body, it helps the body to revive its metabolic rate. Most of the detox plans are rich in fibre to accelerate the process of digestion, absorption and assimilation.
Improves the texture of your skin: Feel the glow in your skin after a good detox which aids in the re-growth of new cells and repairing damaged ones.
Helps get rid of bad breath: Most people say they witness better natural breath after a detox and this is because of the effect of cleansing that happens inside the digestive system.
Strengthens immune system: Detoxifying helps your body to strengthen your immune system by allowing the organs to refresh themselves and function in a healthy way.
Aids in clear thinking: A cleanse not only benefits your body but also improves your state of mind. Most people observed that a healthy detox can actually aid in quality thinking.

Reference:

http://www.charismamag.com/life/health/23471-12-benefits-of-detoxing-the-body

http://bembu.com/detox-benefits

Always losing touch with exercise? Discover ways to embrace your workout sessions.

If you’re reading this article you’re probably one of those willful defaulters when it comes to workouts. Sometimes it’s because of the erratic schedules but mostly it’s because you lose the interest and motivation to get up and exercise. Now the question is : How do you make workouts fun and be consistent in your schedule? Here are a few tips that might help you answer this question:

Start with realistic and easy targets: The last thing you would want to end up with is a muscle pull, a twitch or body ache. This is why it is necessary to understand your body’s natural capability and device a plan based on that.
Try roping in a buddy of yours: A friend is all you need sometimes to stay away from monotony and engage in mutual motivation. Working out with a friend is a sure shot way to kill boredom/ workout fatigue.
Habits first, equipment later: Exercising should become a habit and not a hobby. It should not be something you do when you’re free; instead it should be a part of your everyday life. Don’t get swayed by costly equipments; instead work on creating a routine first and then buy your favorite gym equipment.
Schedule your workout according to your body clock: Some people enjoy working out in the morning and some people like it in the evening. It is therefore necessary to understand your body cycle and set your workout time accordingly.
Commit for 30 days first: Solidify the exercise habit by committing yourself to a 30-day schedule and ensure that you take it seriously.
Reward yourself with some goodies: At the end of the day, there’s nothing as good as positive reinforcement. Treat yourself with something you’ve been yearning to buy for a long time. (PS: By goodies, we definitely don’t mean fatty foods!)Picture Courtesy : http://www.huffingtonpost.com/

Summer Allergies

Although proper skin care is essential all time round the year, during summer your skin deserves that extra bit of attention owing to the harsh radiations from the sun and humidity. While scorching summer takes a toll on you, watch out for the summer allergens waiting to attack your skin making it dull and lifeless.

Some of the common allergies

1. Most commonly, allergens surround the environment as an impact of the air quality at home or anywhere. As we keep air conditioners running throughout the day, it’s important to clean the air filters of the AC as it only re-circulates the surrounding air but does not purify it.

2. Constant exposure to the AC causes dehydration and drying of the mucus membranes, causing sore throat and sneezing, and can lead to upper respiratory tract infections.

3. Other allergies include – itchy & dry skin, watery eyes and conjunctivitis. In such cases, take the help of a doctor or a dermatologist to examine the condition.

4. It is important to note that unventilated homes and humid conditions can breed moulds, dust mites and bad bacteria making the skin more prone to irritation, itching and rashes.

Treatments at home:

1. Keep your homes nicely ventilated for fresh air and also make it a practise to regularly dust your carpets. It’s a good idea to wash them in hot water once a week. This can help in keeping dust allergies and various asthmatic symptoms at bay.

2. Make sure to take bath atleast twice a day. This could keep you away from prickly heat, and other fungal infection caused by excessive sweating.

3. Using a good quality waterproof sunscreen with a minimum of 30 SPF is of great benefit as it helps decreasing the chances of skin cancer and sunburn.

4. Due to excessive heat and high exposure to the sun, there are chances for the skin to develop rashes. Apply sandalwood paste mixed with rose water on the affected areas for a soothing effect.

5. Include aloe-vera, cucumber or mint based lotions/ gels or moisturisers in your daily skin care regime.

6. Cucumber mixed with curd, lemon mixed with honey and turmeric can work wonders on sensitive skin during summer.

7. Watermelon, cucumber, tomatoes, lemon juice, mint juice, aloe-vera juice and tender coconut water could come in handy to serve you the best of health and freshness.

8. In case you sense some kind of irritation in your eyes, immediately splash warm water mixed with salt and consults your doctor for medication.

9. Continue drinking plenty of water and include lots of fresh fruits and salad in your diet. This helps you stay well-hydrated.

Picture Courtesy:

meds.com

References:
http://timesofindia.indiatimes.com
http://www.newindianexpress.com
http://timesofindia.indiatimes.com

Cracking the Thin-Fit-Health Equation

For most of us health goals are often geared towards outward appearance and the number tipping on the weighing scale. Although, these are some of the important indicators of good health, but often not enough. Healthy cholesterol levels, heart rate, lung capacity, good mental wellbeing among other things, are a measure of fitness irrespective of fat content. Let’s accept, beauty comes in all shapes and sizes, thus, health and happiness should be the goal.

Here are the reasons why being thin and healthy are 2 different things:

It’s important to understand that being thin doesn’t necessarily make you healthy.

1. Understanding Fats

Fats deposited just beneath the skin are not of much harm than fats that surround deeper tissues and vital organs such as liver, kidney, heart etc. These are called visceral fat that you get from consumption of food high in saturated fats such as Cheese, butter, biscuits, cakes. And also lack of physical activity further adds to the fat-build up leading to the early onset of health problems.

Therefore, good health doesn’t always come only with a great body, but as a result of healthy behaviour that involves eating right, regular exercise and ofcourse good mental health

2. Missing regular health check-up

If you are under the impression that regular health check-ups for things like diabetes, cholesterol or blood pressure is meant only for specific people, then you may be wrong. Regular health check-up should be a part of your lifestyle irrespective of your body weight, and skipping one could lead to chronic health disorders at later stage.

3. Eating the wrong way and skipping exercises

Eating right doesn’t have to necessarily mean eating calorie controlled snacks or food. Here, moderation and eating the right way is the key. Fad diets, crash diets, low calorie diets are only known to aggravate eating disorder than controlling accumulation of fat. Thus, follow the principle of burning what you eat with a good mix of exercise; this can help your body convert fat into energy.

Steps to ensure a healthy lifestyle
• Do not get obsessed or stressed with your body weight. Instead focus on adapting a healthy lifestyle. Drastic lifestyle changes to lose weight may not be futuristic but would only end up disturbing your metabolism and immune system.

• Make health check-up a part of your lifestyle. Opt for an annual master health check up or blood test to pick-up early signs of low HDL cholesterol, blood sugar and blood pressure to address them on time.

• Mental wellness could also go a long way in giving you a sound health. Yoga or meditation could be a great way to achieve this.

References:

www.foodworldnews.com
http://blackdoctor.org/
www.personaltrainersinhouston.com
infinityhousemagazine.com/

Picture Courtesy

ywcampls.org

lifehack.org

fitnesskites.com/

Rice Vs Rotis

If we look at carbohydrates as a food group, we need it to provide us with energy, fuel, fibre, complex sugars for brain gain and keep our cravings down. So the question here is: What is the right carbohydrate among foods? White rice, or whole wheat rotis?

Rice, as we Indians know it, is white. The question is not rice versus roti; but white rice versus roti here? So if you just asked me straight up, then roti it is. A whole grain the assumption again here is wheat roti, as we Indians know of it.

So here’s what white rice does for, NADA-nothing. Stripped, polished and refined-all it does is provide you with sugar and starch to fill you up, only to cause cravings later. Simple sugars, as we all know it will lead to an insulin surge, causing the craving, low energy, and the need to eat more sugar. If you looked at a whole wheat roti instead, the grain in itself (even though in its milled form) is providing you some sort of good sugars coming out of a complex carbohydrate minus the simple sugars, which will not spike your insulin levels. So you are better off with the roti.

If you are comparing brown rice to the roti then I would pick the brown rice; as it is complete with all the vitamins, minerals, complex carbohydrate sugars, the right fibre that you need to sustain you for the gut and the brain. It is in its whole form, while a roti is milled and therefore a little more refined than the brown rice.

Here is questioning the wheat roti as well, if you were to opt for another grain all together it changes the equation; for e.g., whole wheat has gluten and many people are gluten intolerant. So opting for: sorghum (jovar), amaranth (rajgeera) and buckwheat (kuttu) become gluten-free options. Also, they compare as well with the brown rice, but again there is that ‘wholeness’ where brown rice wins hands down over the roti format.

So white rice, is out: choose brown; Whole wheat roti is out for those who are gluten intolerant, so is white rice opt for sorghum, amaranth or buckwheat. I would say use brown rice at one meal, and rotis at another meal. After all, variety is important and the spice of life and a whole grain like brown rice is the foundation that everything rests on, so base you day on the right whole grain.

Shonali Sabherwal – Macrobiotic Nutritionist and Chef. Author of The Beauty Diet & The Love Diet published by Random House.

For updates on macrobiotic way of living, follow Shonali Sabherwal on
Facebook – https://www.facebook.com/ShonaliSabherwalSoulFood/
Twitter – https://twitter.com/sh_oulfood
Blog – http://soulfoodshonali.com/Blog

Picture Courtesy:

livescience.com

sukhim.comadaniwilmar.com

business-standard.com

Wikipedia

secondstove.com

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