120 Tips to Boost Your Mind Power!!

Here are 120 things you can do starting today to help you think faster, improve memory, comprehend information better and unleash your brain’s full potential.

1. Solve puzzles and brainteasers.
2. Cultivate ambidexterity. Use your non-dominant hand to brush your teeth, comb your hair or use the mouse. Write with both hands simultaneously. Switch hands for knife and fork.
3. Embrace ambiguity. Learn to enjoy things like paradoxes and optical illusions.
4. Learn mind mapping.
5. Block one or more senses. Eat blindfolded, wear earplugs, shower with your eyes closed.
6. Develop comparative tasting. Learn to properly taste wine, chocolate, beer, cheese or anything else.
7. Find intersections between seemingly unrelated topics.
8. Learn to use different keyboard layouts. Try Colemak or Dvorak for a full mind twist!
9. Find novel uses for common objects. How many different uses can you find for a nail? 10? 100?
10. Reverse your assumptions.
11. Learn creativity techniques.
12. Go beyond the first, ‘right’ answer.
13. Transpose reality. Ask “What if?” questions.
14. SCAMPER!
15. Turn pictures or the desktop wallpaper upside down.
16. Become a critical thinker. Learn to spot common fallacies.
17. Learn logic. Solve logic puzzles.
18. Get familiar with the scientific method.
19. Draw. Doodle. You don’t need to be an artist.
20. Think positive.
21. Engage in arts — sculpt, paint, play music — or any other artistic endeavor.
22. Learn to juggle.
23. Eat ‘brain foods’.
24. Be slightly hungry.
25. Exercise!
26. Sit up straight.
27. Drink lots of water.
28. Deep-breathe.
29. Laugh!
30. Vary activities. Get a hobby.
31. Sleep well.
32. Power nap.
33. Listen to music.
34. Conquer procrastination.
35. Go technology-less.
36. Look for brain resources in the web.
37. Change clothes. Go barefoot.
38. Master self-talk.
39. Simplify!
40. Play chess or other board games. Play via Internet (particularly interesting is to play an ongoing game by e-mail).
41. Play ‘brain’ games. Sudoku, crossword puzzles or countless others.
42. Be childish!
43. Play video games.
44. Be humorous! Write or create a joke.
45. Create a List of 100.
46. Have an Idea Quota.
47. Capture every idea. Keep an idea bank.
48. Incubate ideas. Let ideas percolate. Return to them at regular intervals.
49. Engage in ‘theme observation’. Try to spot the color red as many times as possible in a day. Find cars of a particular make. Invent a theme and focus on it.
50. Keep a journal.
51. Learn a foreign language.
52. Eat at different restaurants – ethnic restaurants specially.
53. Learn how to program a computer.
54. Spell long words backwards. !gnignellahC
55. Change your environment. Change the placement of objects or furniture — or go somewhere else.
56. Write! Write a story, poetry, start a blog.
57. Learn sign language.
58. Learn a musical instrument.
59. Visit a museum.
60. Study how the brain works.
61. Learn to speed-read.
62. Find out your learning style.
63. Dump the calendar!
64. Try to mentally estimate the passage of time.
65. “Guesstimate”. Are there more leaves in the Amazon rainforest or neuron connections in your brain? (answer).
66. Make friends with math. Fight ‘innumeracy’.
67. Build a Memory Palace.
68. Learn a peg system for memory.
69. Have sex! (sorry, no links for this one! )
70. Memorize people’s names.
71. Meditate. Cultivate mindfulness and an empty mind.
72. Watch movies from different genres.
73. Turn off the TV.
74. Improve your concentration.
75. Get in touch with nature.
76. Do mental math.
77. Have a half-speed day.
78. Change the speed of certain activities. Go either super-slow or super-fast deliberately.
79. Do one thing at a time.
80. Be aware of cognitive biases.
81. Put yourself in someone else’s shoes. How would different people think or solve your problems? How would a fool tackle it?
82. Adopt an attitude of contemplation.
83. Take time for solitude and relaxation.
84. Commit yourself to lifelong learning.
85. Travel abroad. Learn about different lifestyles.
86. Adopt a genius. (Leonardo is excellent company!)
87. Have a network of supportive friends.
88. Get competitive.
89. Don’t stick with only like-minded people. Have people around that disagree with you.
90. Brainstorm!
91. Change your perspective. Short/long-term, individual/collective.
92. Go to the root of the problems.
93. Collect quotes.
94. Change the media you’re working on. Use paper instead of the computer; voice recording instead of writing.
95. Read the classics.
96. Develop your reading skill. Reading effectively is a skill. Master it.
97. Summarize books.
98. Develop self-awareness.
99. Say your problems out loud.
100. Describe one experience in painstaking detail.
101. Learn Braille. You can start learning the floor numbers while going up or down the elevator.
102. Buy a piece of art that disturbs you. Stimulate your senses in thought-provoking ways.
103. Try different perfumes and scents.
104. Mix your senses. How much does the color pink weigh? How does lavender scent sound?
105. Debate! Defend an argument. Try taking the opposite side, too.
106. Use time boxing.
107. Allocate time for brain development.
108. Have your own mental sanctuary.
109. Be curious!
110. Challenge yourself.
111. Develop your visualization skills. Use it at least 5 minutes a day.
112. Take notes of your dreams. Keep a notebook by your bedside and record your dreams first thing in the morning or as you wake up from them.
113. Learn to lucid dream.
114. Keep a lexicon of interesting words. Invent your own words.
115. Find metaphors. Connect abstract and specific concepts.
116. Manage stress.
117. Get random input. Write about a random word in a magazine. Read random sites using StumbleUpon or Wikipedia.
118. Take different routes each day. Change the streets you follow to work, jog or go back home.
119. Install a different operating system on your computer.
120. Improve your vocabulary.
121. Deliver more than what’s expected.

source:- www.litemind.com

Smoking - Quitting?

Quitting smoking is not an easy process, but it is well worth the effort and discipline required. You'll feel healthier and fitter, and reduce your risk of developing many serious health conditions, including cancer and heart disease.

Symptoms

Withdrawal from nicotine (which is the addictive substance in tobacco) causes discomfort and physical side-effects in most people, and may last up to six months. Withdrawal symptoms can manifest as:

• Cigarette cravings
• Headache
• Nausea and stomach upsets such as constipation and diarrhoea
• Falling heart rate and blood pressure
• Fatigue, drowsiness, or insomnia
• Irritability, depression, anxiety and nervousness
• Difficulty concentrating
• Increased hunger (weight gain)

Causes

It is the nicotine in cigarettes that makes it hard to quit smoking. Nicotine is a stimulant, it elevates mood and is responsible for the confident attitude of smokers who say they can give up at any time. It is also responsible for many of the negative effects of smoking.
In association with carbon monoxide, which is produced in the burning process, nicotine causes the nervous system to increase the heart rate. Together, they also cause constriction of the arteries and tend to increase blood thickness. Over time, these processes place a constant strain on the cardiovascular system, increasing the risk of a blocked artery. The risk to the smoker is multiplied by being overweight, not exercising and having a high cholesterol level.
Nicotine creates a chemical dependency, so that the body develops a need for a certain level of nicotine at all times.

Natural therapies

• Vitamin B complex is important to support your nervous system through the stressful time of giving up smoking
• Relaxant herbs such as hypericum, passionflower and valerian provide relief from nervous tension and stress
• Smokers require extra vitamin C to compensate for its destruction by cigarette smoke; aim to take 500-1000 mg per day

Lifestyle factors

Your body will thank you for giving up smoking and so will the people around you. The health advantages of stopping smoking are numerous and range from increased energy to a decreased risk of cancer and heart attack.
It can be helpful to analyse your smoking habit - common triggers for cigarette cravings are emotional ("I always need a cigarette when I am stressed") or environmental ("I only smoke when I'm at the pub"). By understanding how your addiction affects you, it will be easier to develop successful strategies for quitting.
It is also a good idea to pick a specific day to stop smoking - at least a couple of weeks in advance and tell all your friends and family of your intention. They will be invaluable support and you will also feel a sense of commitment once you have spoken of your intentions.
Your success depends upon your motivation and will to quit. Talk to yourself positively and remind yourself how good you will eventually feel with a healthy body and mind.
Some people find it motivating to think about the amount of money they will save by not smoking, and to start planning to use it to reward themselves once they have quit.

Remedy
Avoid smoky environments and situations where you habitually smoke a lot.
Don't smoke around children, and be sure they understand the dangers of smoking.

Manage Stress

Stress means different things to different people, and it sometimes seems that the people around us know when we're suffering from it before we do! We need to have a certain level of stress in our lives as it inspires us to move ahead, to accomplish tasks and motivates us to action. The trick is learning how to make stress work for you rather than against you.

Symptoms

Physical symptoms of stress may include:

• Headache
• Fatigue
• Insomnia
• Digestive changes, such as becoming more prone to diarrhoea or constipation
• Neck or backache
• Loss of appetite or overeating
• Increased use of tobacco or alcohol
• Muscle twitches or spasms
• Lowered libido

Psychological symptoms may include:

• Tension or anxiety
• Anger
• Withdrawal
• Pessimism
• Lack of concentration
• Resentment
• Increased irritability
• Feelings of cynicism
• Performance problems

If stress continues over a long period without being addressed, we become more likely to develop health problems such as ulcers, fatigue, skin diseases and recurrent infection.

Causes

When we feel intense stress or fear, a hormone called adrenalin is secreted from the adrenal glands, which are situated above the kidneys. Our heart beats faster, our blood pressure rises, and our muscles tense up. At the same time, our breathing quickens, and the blood sugar levels rise to provide us with instant energy. This is what is known as the "fight or flight" response, and signals that our body perceives danger and is getting ready to deal with it.
The problem is that in our modern lives, factors such as job pressures and emotional ups and downs sometimes cause us to live in a state of stress for long periods.
Everyone reacts to stress differently and has a different tolerance level. The way that stress manifests in your body depends on your genetic make-up, diet and exercise routine, and physical surroundings.

Natural therapies

• B group vitamins are of benefit in times of stress when B group vitamins and vitamin C are depleted. For best results choose one with added magnesium which assists in muscle relaxation
• Herbs traditionally used for their sedative actions, such as valerian, passion flower and hops may also provide relief of nervous tension, stress and mild anxiety. When taken in a low dose they do not cause day-time drowsiness and are therefore useful for occupational stress, examination jitters and as a relaxant and mild sedative for stress and insomnia
• If you are feeling anxious, try hypericum, which has been clinically proven to improve the symptoms of anxiety

Lifestyle factors

Often talking your problems over with someone helps you to see things from a different slant. This can be helpful in finding a solution which you did not think of before. If there is no family member or friend who you feel comfortable talking to, ask your healthcare professional for a referral to a counsellor who will help you to pinpoint events or conditions that are stressful to you, and to devise ways of reducing the stress they cause.
Maintaining your physical health has a strong benefit for your mental health too. When you are under a lot of stress, pay extra attention to your diet and exercise routine. Avoid alcohol, caffeine, and sugary and fatty foods which can lead to declining energy levels, and aim for a balanced diet to ensure you are getting enough vitamins and minerals.
Schedule regular periods of activity which you find relaxing. This can mean anything from walking the dog to watching a funny movie or going out to dinner with friends. Massage is also of benefit, and as well as being relaxing can help to improve your sleep and relieve muscle tension.

Remedy
Your body is less likely to be affected by stress when it's in good health. Stop smoking, commence a regular exercise programme and maintain a balanced diet, and you will find that you don't get stressed as easily.
If you know that you are particularly susceptible to stress, consider taking up meditation or doing a course to develop new problem-solving skills. Sometimes changing the way you look at problems changes the way you react to them. For help in these areas, ask your healthcare professional to refer you to a teacher in your area.

Anxiety

Anxiety is defined as "an unpleasant emotional state ranging from mild unease to intense fear". Some anxiety is normal, higher levels of anxiety can be uncomfortable and lead to significant health problems. Anxious individuals usually have a constant feeling that something bad is going to happen. A chronic state of anxiety may lead to panic attacks.

Symptoms

• Chest palpitations
• Feeling of tightness or inability to take in enough air
• Tension in the muscles of the back and neck
• Headaches
• Muscle spasms
• Insomnia
• Excessive sweating
• Dryness of the month
• Dizziness
• Tremors
• Digestive disturbances
• Constant need to urinate or defecate
• Irritability
• Panic attacks

Causes

Anxiety may arise from a range of factors including:

• Nutrition: avoiding alcohol, caffeine, nicotine, sugar and refined carbohydrates appears to play a key role in reducing anxiety.
• Nutritional deficiency of the B group vitamins, and the minerals magnesium and calcium
• Environmental: heavy metals (lead, mercury, cadmium and aluminium), pesticides and herbicides have an affinity to the nervous system
• Social pressures: factors such as job pressures, family pressures and the stress of modern day living will all contribute to anxiety
• Hypoglycaemia: the brain requires a constant supply of blood sugar. A drop in blood glucose levels results in the release of hormones which increase blood sugar levels. Depending on the individual's symptoms, hypoglycaemia can include anxiety, irritability, fatigue and headaches.
• Allergies: from both food and environmental factors have been linked to increased anxiety, depression and a general feeling of fatigue.
• Hormonal factors: are known to influence mood. Anxiety is a common symptom of premenstrual syndrome. Anxiety, irritability and emotional instability due to PMS are strongly associated with excess oestrogen and decreased progesterone during the premenstrual phase.

Natural therapies

• B group vitamins are of benefit in times of nervous tension and anxiety when B group vitamins and vitamin C are depleted. For best results choose one with added magnesium which assists in muscle relaxation.

Lifestyle factors

• Suitable stress management techniques such as counselling, meditation, massage and yoga will help alleviate the symptoms of anxiety.
• Maintaining your physical health also benefits mental health. Avoid alcohol, caffeine (coffee, cola, chocolate), refined carbohydrates, sugar and foods that cause allergies. These substances will lead to an increase in the symptoms of anxiety.
• Exercise is invaluable as a supportive treatment plan for anxiety. Exercise increases endorphin production in the blood (endorphins are naturally occurring morphine-like substances that help the body deal with anxiety).
• Aromatherapy massage or bathing with essential oils such as lavender, geranium, rosewood, orange, bergamot, ylang ylang are indicated for anxiety as they help to reduce stress.

Remedy
Promoting a healthy lifestyle and diet is very important in the treatment of anxiety. Particularly important is to stop smoking, reduce excessive alcohol and caffeine consumption as well as avoiding food allergies.
These lifestyle changes will help to reduce anxiety, as will the addition of exercise, a healthy diet and nutritional and herbal supplements. A program which includes appropriate relaxation techniques and the support of counselling (if needed) will go a long way in the treatment of anxiety.

Cintai Senaman...

Senaman..adakalanya boring bagi insan-insan yang sentiasa tidak ikhlas dalam menjalani senaman. Saya mempunyai beberapa tips untuk anda cintai senaman(maksudnya suka giler lah nak bersenam....heeee)
Pertama sekali ialah cuba anda pelbagaikan corak senaman anda setiap kali anda semua turun ke taman-taman permainan ataupun padang. Selain senaman anda juga boleh buat aktiviti bersukan selain bersenam. ini secara tidak langsung dapat menambahkan minat anda untuk berpeluh sekurang-kirangnya kan.

Top ten: fun cross training activities

1. Bushwalking
2. Golf
3. Swimming
4. Rollerblading
5. Mountain biking
6. Surfing / bodyboarding / bodysurfing
7. Frisbee throwing/kite flying
8. Martial arts
9. Kayaking / canoeing
10. Team sports

11 Tips Getting Children to eat more Fruits and Vegetables

11 tips for getting children to eat more fruits and vegetables and other healthy foods!
1. Set a good example
When it comes to eating fruits and vegetables, the actions of older family members will definitely influence how kids react. If you eat and enjoy fruit and vegetables every day, your children may eventually follow your lead.
2.Offer variety
Offer children a variety of fruit and vegetables every day. Choose different coloured fruit and vegetables, particularly yellow, green and red.
3. Offer choices
When it comes to serving fruits and vegetables, offering kids two to three fruit or vegetable choices at each meal is a smart idea. Choosing between baby carrots or celery sticks allow children to make decisions and exercise power.
4. Add fruits and vegetables to favourite foods
Adding fruits and vegetables to favourite foods is an easy way to get a child to eat more fruits and vegetables. e.g. if bread is the favourite, offer different types of bread and play around with different toppings. Put sliced bananas on top of cereal or add extra vegies to spaghetti sauce.
5. Involve your child in food preparation and planning
Kids are more likely to try something they've helped prepare. Get your kids interested in making fruit and vegetable recipes or have them help find recipes to try.
6. If a food is rejected, don't make it big deal - try it another time
Children may need to taste a new food a number times in order to decide whether they like the taste.
7. Make mealtimes sociable and enjoyable rather than a chore
Eat together as family as often as possible.
8. Don't give children new foods when they are tired and fussy
When this occurs, they are less likely to try it or enjoy it.
9. Make it easy
Keep a bowl of fresh fruit handy, and vegetables such as peas, cherry tomatoes, baby carrots and mushrooms in the fridge to grab for a quick snack.
10. Don't offer snacks close to meal times.
This will help ensure your children are hungry and will more likely eat what is on their plate.
11. Make meal times fun
Capturing the imagination of kids can make eating fruits and vegetables more exciting. Present young kids with cut up fruits and vegetables, and then let them create funny faces or animals. While creating their masterpiece, they're likely to snack on the tasty building blocks.

10 Tips untuk mencapai Kegembiraan Hati

1.Pemilihan makanan laut seperti ikan yang seharusnya mempunyai Omega-3

2.Mulakan latihan kecergasan untuk mendapat kesihatan berterusan

3.Kekalkan berat badan anda dengan pengambilan makanan yang rendah lemak, dan tinggi Fiber

4.Ambil Vitamin E

5.Selalu pertimbangkan pengambilan CoQ10 dan minyak ikan

6.Bertindak bijak dalam merokok.Berhenti merokok dapat menyihatkan badan.

7.Minum red wine yang mengandungi anti-oksida

8.Makan coklat yang mana ianya dapat memberi tenaga dan panjangkan umur....

9.Ketawa sepenuh hati...

10.Pengurusan tekanan dengan bijak dan tepat