Sunday, April 20, 2014
6 WAYS EXERCISE MAKES YOUR BRAIN BETTER (READER'S DIGEST)
6 Ways Exercise Makes Your Brain Better
Movement is medicine for the mind: Here’s how your mental muscle benefits every time you get going.
from A Sharp Brain for Life (Reader’s Digest Association Books)
1. It spurs brain growth
As we get older, the birth of new brain cells slows, and our brain tissue actually shrinks. Exercise may be able to reverse that trend. One brain-scanning study of healthy but sedentary people aged 60 to 79 showed significant increases in brain volume after six months of aerobic fitness training. No such changes occurred among controls who only did stretching and toning exercises. The researchers concluded that the improved cardiovascular fitness that comes with aerobic exercise is associated with fewer age-related changes in the brains of older people. Cardio boosts blood flow to the brain, which delivers much-needed oxygen (the brain soaks up 20 percent of all the oxygen in your body).
2. It boosts brain-building hormones
Much like plant food makes plants grow faster and lusher, the chemical known as brain-derived neurotrophic factor, or BDNF, stimulates the growth and proliferation of brain cells. This is especially true in the hippocampus, the brain region that is largely responsible for memory and which is particularly vulnerable to age-related decline. The more you exercise, the more BDNF you produce.
3. It fights depression and anxiety
Depression slows the brain’s ability to process information, makes it more difficult for us to concentrate and reach decisions, and causes real memory problems. For serious depression, your doctor may prescribe antidepressants. For milder cases, exercise may help lift your mood. It cranks up the body’s production of serotonin and dopamine, brain chemicals crucial to happy mood. And it boosts levels of the feel-good chemicals called endorphins.
4. It reduces the effects of stress
If some hormones like BDNF make the brain younger, others help age it. These include the so-called stress hormone cortisol. Slow, scattered thinking and forgetfulness are caused by stress more often than we may realize. Exercise lowers cortisol levels, helping you to think straight again. It is also believed to help generate new nerve cells in the area of the brain called the dentate gyrus, an area of the hippocampus linked to the creation of new memories. Brain cells here are depleted during times of stress.
5. It improves your brain’s executive function
Executive function basically means cognitive abilities like being able to focus on complex tasks, to organize, to think abstractly, and to plan for future events. It also encompasses working memory, such as the ability to keep a phone number in your head while you dial. When researchers set out to analyze the effects of exercise on executive function, they looked at 18 well-designed studies and found that adults aged 55 to 80 who did regular exercise performed four times better on cognitive tests than control groups who didn't work out. Effects were greatest among those who exercised 30 to 45 minutes each session for longer than six months, but substantial benefits were seen in as few as four weeks of exercise.
6. It increases sensitivity to insulin
When you eat, your body turns most of the food into glucose, or blood sugar, the main source of fuel for the body, including the brain. In order for that glucose to enter cells, it must be accompanied by the hormone insulin. Unfortunately, in some people, cells become resistant to insulin. The body then has to pump out more and more of it, and still blood sugar levels rise, often resulting in type 2 diabetes. And even if you don’t develop type 2 diabetes, insulin resistance is bad for your brain. When brain cells are flooded by glucose, it can adversely affect memory and thinking.
Regular exercise, however, can reverse insulin resistance. In fact, your insulin sensitivity increases, stabilizing your blood sugar after you eat—for at least 16 hours after a single exercise session. The better your blood-sugar control, the more protected you are against age-related cognitive decline.
Reader's Digest Magazine Online
Wednesday, April 16, 2014
CHRISTIAN WAYS TO REDUCE STRESS
CHRISTIAN WAYS TO REDUCE STRESS
August 5, 2013 at 6:49am
An Angel says, "Never borrow from the future. If you worry about what may happen tomorrow and it doesn't happen, you have worried in vain. Even if it does happen, you have to worry twice."
2. Go to bed on time.
3. Get up on time so you can start the day unrushed.
4. Say No to projects that won't fit into your time schedule, or that will compromise your mental health.
5. Delegate tasks to capable others.
6. Simplify and unclutter your life.
7. Less is more. (Although one is often not enough, two are often too many.)
8. Allow extra time to do things and to get to places.
9. Pace yourself. Spread out big changes and difficult projects over time; don't lump the hard things all together.
10. Take one day at a time.
11. Separate worries from concerns. If a situation is a concern, find out what God would have you do and let go of the anxiety. If you can't do anything about a situation, forget it.
12. Live within your budget; don't use credit cards for ordinary purchases.
13. Have backups; an extra car key in your wallet, an extra house key buried in the garden, extra stamps, etc.
14. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble.
15. Do something for the Kid in You everyday.
16. Carry a Bible with you to read while waiting in line.
17. Get enough rest.
18. Eat right.
19. Get organized so everything has its place.
20. Listen to a tape while driving that can help improve your quality of life.
21. Write down thoughts and inspirations.
22. Every day, find time to be alone.
23. Having problems? Talk to God on the spot. Try to nip small problems in the bud. Don't wait until it's time to go to bed to try and pray.
24. Make friends with Godly people.
25. Keep a folder of favorite scriptures on hand.
26. Remember that the shortest bridge between despair and hope is often a good "Thank you Jesus."
28. Laugh some more!
29. Take your work seriously, but not yourself at all.
30. Develop a forgiving attitude (most people are doing the best they can).
31. Be kind to unkind people (they probably need it the most).
32. Sit on your ego.
33. Talk less; listen more.
34. Slow down.
35. Remind yourself that you are not the general manager of the universe.
36 . Every night before bed, think of one thing you're grateful for that you've never been grateful for before.
GOD HAS A WAY OF TURNING THINGS AROUND FOR YOU. "If God is for us, who can be against us?" (Romans 8:31)
Saturday, April 12, 2014
STUDY SMARTER AND BETTER BY DR. WILLIE T. ONG (The Philippine Star)
Who doesn't want to get higher grades in school? Every student (or parent) wants to do better in school, but just doesn't know how. Here are the principles that have worked with many students:
• Sit close to the teacher. Studies show that those closer to the teacher or lecturer gets the most attention. Moreover, the closer you are to your teacher, the more you will be encouraged to listen to her. You’ll be able to see the blackboard better and hear the words clearer. Sit in an invisible “T” area in front of the teacher, which comprises the area in front of her and to her closest right and left sides.
• Take good notes. According to a Chinese proverb, the slightest ink on paper is better than the most retentive memory. If the teacher draws a diagram, says a key phrase, then be sure to jot this down. If your teacher tells a joke, you can also note this down because the joke can remind you about the lesson. After your class, it’s best to take a quick read of your notes, while your memory of the lesson is still fresh.
• Don’t be afraid to ask questions. By being participative in class, you will be emotionally invested in the day’s lesson. And since our memory is closely tied up to our emotions, this will help you remember your lesson more.
• Talk to teachers after class. If there’s something you didn't understand from the lesson, you can ask your teacher to clarify this after class. I’m sure the teacher won’t get mad and she will even appreciate your initiative.
• Eat a healthy breakfast. Studies show that students who ate breakfast received higher test score and showed better concentration and memory compared to those who skipped breakfast. They were also more alert and creative.
• Do some exercise. By getting up and moving around, you will improve the circulation of blood in your body, including your brain.
• Get enough sleep. You need at least 6 to 8 hours of sleep every day so you can function well for the day. It’s a bad idea to cram and stay up late the night before the exam. Start and finish your review early so you’ll be fresh and focused when the test comes.
• Consider brain foods and vitamins. Yes, there is such a thing. You can eat an ounce of nuts a day, which are filled with good oils and can increase your brain’s serotonin levels. Oily fish, like sardines, tilapia, salmon and catfish, are filled with omega-3, which are good for the brain, too. If you want a vitamin, some studies show that taking a multivitamin, vitamin B complex or Omega-3 fish oil supplements may help your memory, too.
• Set a goal for yourself. It’s nice to have small goals for yourself. If you’re previous grade is a 75, then the next goal would be to get an 80, and so forth. Don’t aim for a 95 right away or you might get disappointed. When a student sets a goal, he is prepared to sacrifice more to reach his goal.
• Do research. For difficult topics, learn how to use the internet wisely and search for references in the library. You can also ask a relative to help you out.
• Get into a daily routine. If you study a little bit every day, then you won’t have to cram (studying on the last minute) before the exam. Write a time schedule if you like. For example, you can allot 5:30 PM to 6 PM for math, then after a 30 minute dinner break, 6:30 PM to 7 PM for science, and so on. Study early before for your exam.
• Study in a quiet place. Temporarily turn off your cell phone, iPod, internet and TV when studying. These little distractions will make it harder for you to focus. You will only end up watching the TV and forgetting your lesson. Study first, then play later.
• Choose positive friends. If you hang out with diligent students then you will surely imbibe their good habits. However, if you keep company with friends who don’t study, then your grades might suffer, too.
• Make study guides for tests. My U.P. college teacher used to tell us that the key to good learning is to have clear, concise and indexed notes. Make short bullet points or summaries of your lesson and write these down. File these notes in a folder or box, so when the time for exams come, you can readily review your notes.
• Employ memory tricks. Use mnemonics, which use the first letter of each word to be memorized. You can also use drawings and figures to help you remember.
• Group study for special cases. Before a big exam, it can sometimes be helpful to study in groups of 3 to 7 people. Everyone can study a certain lesson and take the time to share notes and teach others. Of course, there are students who study better alone. Find out what suits you best.
• During exams, learn to budget your time. If you are given an hour to finish an exam, allot 30 minutes for the first half and 30 minutes for the second half. Skip difficult questions and go back to it later. Answer the easy questions first to help boost your confidence.
• Pray. There’s no harm in praying before your exams. It’ll calm you down and give you peace of mind. Faced with a test, just do your best and leave the rest to God.
Mga Pilipino Sa Gitnang Silangan (OFW in Middle East Country) V.2 - Facebook page
Friday, January 31, 2014
HERBAL SUPPLEMENTS GUIDE - NATURAL HEALTH SOLUTIONS
HERBAL SUPPLEMENTS GUIDE - NATURAL HEALTH SOLUTIONS
Herbal Supplements Guide - Natural Health Solutions
WHAT HAPPENED? ALCOHOL, MEMORY BLACKOUTS, AND THE BRAIN
What Happened? Alcohol, Memory Blackouts, and the Brain
52 MOTIVATIONAL PICTURE QUOTES FOR AN EPIC YEAR OF SUCCESS
Friday, January 24, 2014
INSPIRATIONAL OATH-TAKING SPEECH
Tuesday, January 14, 2014
COMPILATION OF SOME CE BOARD TOPNOTCHER SPEECHES
Speech of Engr. Dindo F. Esplana
Mapua Institute of Technology
1st Place - CE Board May 2001 Board Exam
Speech of Engr. Nino Magno B. Gaza
Mapua Institute of Technology
1st Place - CE Board November 2001 Board Exam
Speech of Engr. Richard S. Regidor
Pamantasan ng Lungsod ng Maynila
1st Place - CE Board May 2002 Board Exam
Speech of Engr. Roldan E. Canubida
1st Place - CE Board May 2003 Board Exam
Speech of Engr. Paul Marion Demapilis
University of Santo Tomas
1st Place - CE Board November 2013 Board Exam
Speech of Engr. Francis Arjay Pastores Luz
Lyceum of the Philippines - Cavite
1st Place - CE Board May 2015 Board Exam
at PICC last May 23, 2015.
at PICC last May 23, 2015.
(Video Source: MegaReview)
The blogger does not endorse any review center (if mentioned in the speech) for the sake of fairness. The main objective is to inspire future CE board examinees on how CE board topnotchers inspire and make it to the top.
MEMORY ENHANCING FOOD
CAFFEINE STIRS MEMORY – STUDY
PARIS - A jolt of caffeine can boost memory, according to a study published Sunday that provides a scientific motive for students slurping coffee, tea or energy drinks when cramming for exams.
Evidence for caffeine as a memory booster has been anecdotal until now.
This is because the process of registering memories -- say, reading a book ahead of an exam -- may happen in conditions where the person is eager to absorb and retain information.
This makes it hard to distinguish between someone's natural alertness and that derived from caffeine.
To strip out this confounding factor, a team led by Michael Yassa, an assistant professor of psychological and brain science, tried a different tack.
They asked 73 volunteers to look at images of a number of objects -- for instance, a plant, a basket, a saxophone, or a seahorse.
Afterwards, half of the group were given a 200 milligramme dose of caffeine -- roughly equivalent to two cups of strong espresso -- and the others a dummy pill known as a placebo.
Saliva samples were taken one, three and 24 hours later to measure caffeine levels.
The following day, both groups were asked to look at another set of pictures.
Some of the images were the same, others were new, and a few were similar -- for instance, a basket as before, but this time with one handle instead of two.
Both groups did well at distinguishing between old and new pictures, the researchers said.
But those on caffeine were much sharper at identifying the "similar" items in the lineup.
The test sought to discern the effect of caffeine on the hippocampus, a part of the brain that distinguishes between patterns -- requiring both short- and long-term memory.
"If we used a standard recognition memory task without these tricky similar items, we would have found no effect of caffeine," Yassa said.
"However, using these items requires the brain to make a more difficult discrimination -- what we call pattern separation, which seems to be the process that is enhanced by caffeine in our case."
The study, published in the journal Nature Neuroscience, could be valuable in the study of brain cell health.
"Caffeine is associated with healthy longevity and may have some protective effects from cognitive decline like Alzheimer's disease," said Yassa.
"These are certainly important questions for the future." — Agence France-Presse
Caffeine stirs memory – study
Monday, January 13, 2014
10 FOODS TO HELP BOOST YOUR BRAIN POWER - THE HEALTHY ARCHIVE
Please click the link:
10 foods to help boost your brain power - The Healthy Archive
Sunday, January 12, 2014
IMPORTANCE OF SLEEP
Beauty Q & A
By: Anne Torres
Abante News Online
New studies from doctors have shown how important sleep is to us.
The most important benefit of sleep is it removes toxins from our brains while we are asleep. What are the toxins in our brains? Those are proteins that need to be flushed away and this happens during sleep. The cause of Alzheimer’s disease is proteins in our brain -- so proper sleep can prevent Alzheimer’s. Other benefits are:
1) Improve memory. If you are a student studying for a test, do not stay up all night and sacrifice sleep for cramming. When you sleep, all the things you studied are better processed in your brain making you remember them during tests.
2) Curb inflammation. Inflammation is what causes a lot of diseases like stroke, diabetes. Sleeping lowers inflammation in the body.
3) Improve performance of athletes. Sleep helps enhance performance of athletes.
4) Improve grades. Kids are affected by lack of sleep by showing ADHD symptoms (attention deficit disorder). Especially now that kids have so many digital gadgets to distract them like TV, smartphones, games, etc. It is very important for school-age kids to get 8 hours minimum of sleep.
When you sleep, it’s the only time you grow also. So if you want your kids to be tall, make sure they get enough sleep.
5) Sleep can aid in weight loss. Lack of sleep can make us gain weight actually.
6) Sleep helps in lowering stress. If you are at work, take a short power nap to de-stress and relax you. You’ll wake up more fresh and more alert.
7) Avoid acccidents. Lack of sleep can cause accidents in the work place. If you operate any kind of machinery, make sure you have enough sleep and you’re not sleepy at work.
8) Avoid depression. Proper sleep can help you avoid being depressed. If you’re an insomniac, try to drink melatonin before going to sleep. Melatonin has a lot of anti-oxidant benefits to our health, not just helping us get a good night’s sleep.