Staying mentally sharp

 Boost your memory and develop habits that can help counter age-related memory loss:

• Make associations

For example, if you’re introduced to Fred who has red hair, link his name to his hair color.

• Choose what to remember

If you meet several people at once, focus on remembering a few key names.

• Recite, retrieve and review

Recite key information several times to learn it and retrieve it often. Review information you’ll need, such as paging through your high-school yearbook before your reunion.

• Break it down

Break down new information into units. For example, to memorize a long-distance phone number, break it down into the area code, three-digit exchange and four remaining numbers.

• Pay attention

Forgetfulness may indicate nothing more than having too much on your mind. Slow down and pay full attention to the task at hand. Reduce distractions.

• Keep track of appointments, tasks and contacts

Use appointment books, calendars, to-do lists, address books or computer software — whatever works for you.

• Develop routines

For example, put frequently used items such as keys in a designated spot when not using them.

• Create rituals and cues for common tasks

For example, make sure your keys are in hand before locking your car doors. Place packages you need to mail near the front door so that you won’t forget them.

• Consider meditation

Preliminary research indicates that meditation increases blood flow to the area of the brain that’s associated with memory.

Exercising for a healthy heart

 If you exercise regularly, you may lower your risk of a heart attack & stroke. If you’re middle-aged or older & haven’t been exercising regularly or have a chronic health problem, work with your doctor to develop an exercise program. To condition your heart safely:

• Start at a comfortable level of exertion

Try walking five to 10 minutes over a short distance indoors. Increase five minutes a session, as tolerated.

• Schedule regular exercise

Aim for 30 to 60 minutes a day of low- to moderate-intensity physical activity.

• Include variety

Combine three types of exercise — stretching (flexibility), endurance (aerobic) & strengthening (weight training) — & three levels of intensity — warm-up, workout level & cool-down — in each exercise session.

• Cross-train to reduce your risk of injury

Alternate among exercises that emphasize different parts of the body, such as swimming, bicycling & walking.

• Don’t overdo it

Start slowly & build up gradually, allowing time between sessions for your body to rest & recover. & forget the saying “No pain, no gain.” A little muscle soreness when you do something new isn’t unusual, but soreness doesn’t equal pain. If it hurts, stop doing it.

• Increase your physical activity

Even routine activities such as gardening, climbing stairs or washing floors can burn calories & help improve your health, although not at the same level as a structured exercise program. Just keep moving: Walk or bike to the store instead of driving, park farther away at the shopping mall, take the stairs instead of an elevator.

Tips to Manage Anxiety and Stress

 Try these when you're feeling anxious or stressed:

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Limit alcohol & caffeine, which can aggravate anxiety & trigger panic attacks.
• Get enough sleep. When stressed, your body needs additional sleep & rest.
• Exercise daily to help you feel good & maintain your health. Check out the fitness tips below.
• Take deep breaths. Inhale & exhale slowly.
• Count to 10 slowly. Repeat, & count to 20 if necessary.
• Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network & gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, & look for a pattern.
• Talk to someone. Tell friends & family you’re feeling overwhelmed, & let them know how they can help you. Talk to a physician or therapist for professional help.

 

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

• 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
• Set small daily goals & aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
• Find forms of exercise that are fun or enjoyable. Extroverted people often like classes & group activities. People who are more introverted often prefer solo pursuits.
• Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
• Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
• Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated & sufficiently in shape so that exercise feels easier.

Baldness is Hair Loss, or Absence of Hair

Extract the onion juice and use it this way, a magical recipe that will make sure you use it once you know it.

Nowadays, most of peoples seem to be bothered by weak hair because it causes baldness due to hair loss. And they use various expensive oils and shampoos which, if they do not get any special results, increase their anxiety. But did you know that using onions in your kitchen every day can help you get rid of this problem in just a few days? This is because onion juice has antibacterial properties that have the ability to kill the bacteria that damage your hair & at the same time onion juice helps the hair to grow back. The method described for this prescription is to use the following.

* Take onion according to the length of hair and extract its juice.

* Now add coconut oil as required.

* And then apply on the hair with the help of hands.

* Two to three hours after applying onion juice, wash it with plain water and do not use shampoo.

* Use this prescription three times a month for best results.