The Aging Brain: How to reduce the risk of cognitive decline

November 17, 2021 in The aging brain | Tags: , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

How to Help the Aging Brain?

The brain controls many aspects of thinking, remembering, planning, and organizing, among others. These cognitive abilities affect how well we do everyday tasks. Brain change and mental agility change simultaneously during aging. Mental decline is typical, and according to the Alzheimer’s Association, growing older is the number one risk factor for Alzheimer’s. Researchers are working to understand normal brain aging and why some people stay cognitively healthier for longer than others. 

Common symptoms of an aging brain : 

· Slower ability in finding words and recall names 

· More problems with multitasking 

· Mild decreases in the ability to pay attention 

These changes are due to the following reasons: 

· Certain parts of the brain shrink, especially those critical to learning and other complex mental activities. 

· In certain brain regions, communication between neurons (nerve cells) may not be as effective. 

· Blood flow in the brain may decrease. 

· Inflammation, which occurs when the body responds to an injury or disease, may increase. 

These changes affect mental functioning, even in healthier individuals. 

What Could Protect Your Brain as You Age? 

Cognitive impairment is not inevitable, and there are ways you can help maintain optimal brain function. For example, controlling blood pressure may help protect the aging brain. Here are some of the most important ways we can keep our brains healthy as we age. 

Exercise 

Research shows that using your muscles also helps your mind. 

· Regular exercise increases the number of tiny blood vessels that bring oxygen-rich blood to the part of the brain responsible for thought. 

· It spurs the development of new nerve cells and increases the connections between brain cells (synapses).  

· As a result, the brain becomes more efficient and adaptive, translating into better performance in aging individuals. 

· Exercise also lowers blood pressure, improves cholesterol levels, maintains blood sugar levels, and reduces mental stress. All of this can help your brain.  

Get mental stimulation 

Researches show that brain activities stimulate new connections between nerve cells and may even help the brain generate new cells. Generation of new cells develops neurological “plasticity” and builds up a functional reserve against future cell loss. Here are the following mentally stimulating activities that help to build up your brain: 

· Mental gymnastics, such as word puzzles or math problems. 

· Experiment with things that require mental effort, such as drawing, painting, and other crafts. 

Avoid brain-slowing medications.  

Several types of commonly-used medications diminish brain function and may increase Alzheimer’s rates. People may take these medications for anxiety, insomnia, overactive bladder, vertigo, and allergies. Try to go for non-drug approaches or safer drugs. 

Eat a Good Diet 

A good and healthy diet can help your mind as well as your body. Health studies have linked heart-healthy diets based on vegetables, fruits, and whole grains to a reduced risk of cognitive decline. For example, people who eat a Mediterranean diet that emphasizes fruits, vegetables, fish, few proteins, nuts, and healthy oils (olive oil) are less likely to develop cognitive impairment and dementia. 

Weight control 

Obesity is a significant factor in most health issues such as diabetes, hypertension, and physical inactivity. In addition, obesity in the abdominal area may increase the risk of dementia. Control your weight with a properly balanced diet and regular exercise. It will sustain your blood pressure and sugar levels resulting in a healthy brain. 

Avoid Chronic Sleep-Deprivation 

Chronic sleep deprivation can cause irritable mood, mental stress, worse thinking, and other health issues. If you have frequent insomnia, it is essential to learn to sleep without sedatives or sleeping pills in this case. However, it requires effort in the short-term but is worthwhile for long-term brain health. 

Improve Blood Pressure 

High blood pressure increases the risk of cognitive decline in old age. Use lifestyle modification to keep your blood pressure as low as possible. For example, maintain and monitor your weight by exercising regularly, limiting alcohol intake, reducing stress, and eating right. 

Maintain Blood Sugar 

Diabetes is a significant risk factor in the case of dementia. You can prevent having diabetes by eating a healthy and nutritious diet, exercising regularly, and staying lean. If your blood sugar stays high, seek professional help to control your blood sugar levels. 

Maintaining Cholesterol Level is Necessary 

High levels of LDL (bad cholesterol) may increase the risk of dementia. Maintain cholesterol levels in the body with a good diet, exercise, and weight control.  

Seek treatment if Suffering from Depression or/and Chronic Anxiety 

Studies have found that many people feel happier as they age. Nevertheless, cognitive decline may be worsened by the commonly occurring chronic anxiety and depression. These may present simultaneously. Try to use natural methods to help with general wellness, for example, with counseling, meditation or brain training with Neurofeedback. Moreover, there are specific non-drug therapies in this regard, such as cognitive-behavioral therapy. These can be a safe and effective alternative. 

Address Cardiovascular Disease Risk Factors

Cardiovascular disease includes cerebrovascular disease. Therefore brain health problems are related to blood vessels in the brain. Reducing cardiovascular risk factors helps maintain smooth blood flow to the brain. As a result, it reduces the risk of a major stroke. Furthermore, it helps prevent vascular dementia caused by brain vessel blockages. 

The main cardiovascular risk factors that you should address as early as possible are: 

· High blood pressure 

· High cholesterol 

· Diabetes and pre-diabetes 

· Smoking 

· Obesity 

· Physical inactivity 

Exercise is a safe and effective way to help treat most of these risk factors. 

Avoiding Alcohol and Tobacco 

Excessive alcohol consumption is a significant risk factor for dementia. Limit your drinking and avoid tobacco in all its forms to help your aging brain stay healthy.

Staying Socially Active 

Pursue positive social activities as loneliness and boredom are harmful to brain health and emotional health. On the other hand, social action can help counter depression and maintain cognitive abilities. Indulge in purposeful activities and other activities that nourish the soul. Studies find that older adults feel better when they are socially engaged and feel a sense of purpose. These and the previously mentioned tips may help prevent or delay the cognitive decline of the aging brain. 

References:

Bodles, A. M., & Barger, S. W. (2004). Cytokines and the aging brain–what we don’t know might help us. Trends in neurosciences, 27(10), 621-626. 

https://betterhealthwhileaging.net/brain-health-checklist-8-proven-things-healthy-aging/
https://neuroptimal.com/category/brain-aging/
https://www.healthandwellnessalerts.berkeley.edu/topics/eight-ways-to-protect-an-aging-brain/
https://www.nia.nih.gov/health/how-aging-brain-affects-thinking

Learning How to Read

April 27, 2021 in How does the brain learn, increase your IQ, Learning how to read, Why Learn | Tags: , , , , | Leave a comment

If you think that learning to read is not a ‘natural process, then it is not true. 

That happens all on its own. Learning how to read is a complicated process that needs proper teaching of many skills and strategies. In this regard, the main thing is the learning of phonics (the relationship between letters and sounds). However, you can learn to read at any stage of your life. We mostly learn how to read at an early age. 

How can Reading Benefit You 

Reading benefits us in countless ways. Learning how to read brings us to acquire knowledge efficiently throughout our life. There are different ways to read unfamiliar words, such as decoding, analogizing, or predicting. And to read familiar words, readers access their mind memory. This phenomenon of reading familiar words is also known as sight word reading. However, getting acquainted with unknown words require your knowledge of phonemes. The process of learning words involves the connections between graphemes and phonemes. If you have this knowledge, then you will be aware of connecting the spellings of images of the words to their pronunciations and meanings in your memory.  

Know the Process of Learning How to Read 

It is never too late to learn how to read. You can learn how to read at any stage of your life. We discussed that learning how to read is a complex process that requires your prior phonemic awareness and knowledge of the alphabetic system. Alphabet learning is the first step in learning the reading process. Recent studies show that learning the alphabet increases your learning of new vocabulary words. 26 letters make up the English alphabet, which is the base of all English language words. If you want to read or teach your children how to read, you should get familiar with the alphabet. 

Why is Knowing ‘How to Read’ Important? 

● Learning or knowing how to read is essential because it helps you grow your knowledge. We are going to share some effective strategies to start learning how to read. 

● Clues or Cues. It means to identify a word by guessing with the help of context cues. There are the following ways to guess a word by cues. 

● Knowing to mean (semantics) 

● Having a background knowledge and context of the word, e.g., vocabulary in mind 

● The structure (syntax) to how the word fits in common grammar rules, e.g., if a word is a verb, noun, or an adjective. 

● An awareness of the visual (Graphophones) of a word, e.g., upper- and lowercase letters, common spelling patterns, etc. 

Focus on these Simple Ways to Learn How to Read 

● Use your finger to guide you through the lines and not lose focus

● Highlight words you do not know and look them up, then read again

● Aim for speed because the faster you read, the more times you can go over the page/s

● As we mentioned above, you must be aware of the alphabets and their sounds. After that, there are some simple tips at the beginner’s level to start reading. These steps are: 

● Sound out the word by saying each letter sound slowly. Try blending the sounds to form the word. 

● Make your reading simpler by chunking up the word. 

Pick out the prefixes, suffixes, endings, or base words, etc., which you already know. Read these chunks separately and then blend them by sounding out the word. 

● Make connections of the new words with the words you already know. 

● Reread the words and repeat the sentences. 

● Don’t get stuck on a word; instead, keep reading. 

● Make predictions by looking at the pictures, chapter names, headings, diagrams, etc. 

● Try to make a connection with the text by visualizing. Make the story of what you’re reading and see the story unfolding in time and space. 

● Expand your Reading Process by the Following Methods 

● Reading increases your knowledge as well as your IQ. The process of reading expands.

Here are the following methods to broaden your reading scope: 

Access Online Libraries 

There are many paid or unpaid online libraries available on the internet. Furthermore, you can find a book by typing its name and getting it for free. It is the most accessible way to explore new topics.

Contact your Local Library 

Besides online libraries, we all have local libraries that pair their learners with a trained literacy tutor. Try to connect with these libraries and grow your reading knowledge. 

Search for A Community-based Service 

Check if your local church, public school, or any other near community group is sponsoring a literacy program. They offer programs that connect learners with someone who helps improve their reading skills. 

 Learning Disabilities 

Learning is a gradual process that takes time, but sometimes a person has a learning disability that becomes a hurdle in learning how to read. For example, some tools and methods can help people with dyslexia. A person with dyslexia has difficulty interpreting spatial relationships or integrating auditory and visual information.  

You Must Know These Four Levels of Reading 

Four levels of reading are discussed in the book “How to Read a Book” by Mortimer J. Adler and Charles Van Doren. 

These four levels are:

Elementary Level 

As its name shows, elementary reading is the reading that is achieved during the elementary schooling years. 

Inspectional Level 

It is the level of reading where we get a meaningful and advanced review of the text. It is the level where we evaluate the merits of a more profound reading experience. Skimming and superficial reading are examples. 

Analytical Level 

At this level, we do an in-depth study of the text and ponder about it. We got the theme of the text and tried to interpret its meaning. 

Syntopical Reading 

Syntopical reading is comparative reading. It is the most challenging level of reading. At this level, a reader reads many books on the same subject and then compares them. 

References 

https://readingeggs.com.au/articles/2018/09/16/teach-kids-to-read-at-home/

Ehri, L. C., & Wilce, L. S. (1987). Does learning to spell help beginners learn to read words?. Reading research quarterly, 47-65. 

https://www.edweek.org/teaching-learning/how-do-kids-learn-to-read-what-the-science-says/2019/10

Teale, W. H. (1982). Toward a theory of how children learn to read and write naturally. Language Arts, 59(6), 555-570. 

https://www.wikihow.com/Teach-Yourself-to-Read

Wiggins, G. P., Wiggins, G., & McTighe, J. (2005). Understanding by design. Ascd. 

The Best Summary of How to Read a Book by Mortimer Adler
How to Read

Motivation

March 18, 2021 in Motivation | Tags: , , , , , , , | Leave a comment

What Motivates People? 

We want to know what motivates people and how to be inspired daily. Many researchers try to answer this question. Motivational psychologists and researchers discovered that since birth, we possess innate and universal needs. 

Here are some key motivators:

● Competency: The need of a person to be skilled 

● Autonomy: Our desire to be free in making our choices 

● Relatedness: The need to being accepted and appreciated by others 

● Purpose: The reason or ambition to live life

● Meaning: The true meaning of one’s life 

● Money/Possessions: The belongings needed to live a happy life 

● Power: Status and position of a person in a society 

What does motivation mean, and how does it work? 

The word motivation is from a Latin root meaning “to move.” So, motivation moves people. You can say that it is an energy or spark needed to move someone. Motivational psychologists study what drives people to act efficiently and why people think of something to do and do it. 

Every successful person always finds the motivation to keep going. A motivated person can channel their time, effort, and energy towards life goals. It means that we keep going until we are motivated. 

Why do we become unmotivated? 

The negativity may be a reason. To be a successful person, you need the motivation to fill yourself with positive energy. Motivation plays an essential role in life. 

Why Do We Need Motivation? 

Sometimes, we may feel dull in our daily lives. It can be due to a lot of reasons. These are the moments we need motivation. Because it gives us enthusiasm and energy in our lives, it is the energy that drives us. It would help if you looked for a way to psych yourself up when you face your opponents.

What is the Motivation 

To promote a process that initiates, directs, and maintains goal-oriented behavior. Motivation involves the natural, spiritual, social, and intellectual forces that come into play. Motivation describes why a person does something. It is a dynamic force in human actions.

Motivation is not merely a matter of motivating oneself and includes items that guide and maintain these goal-oriented actions (or those objectives are often directly visible). Thus, we often have to give reasons why people do what they do in terms of physical behavior.

What exactly caused the reasons why we did something?

Psychologists have proposed various motivational theories, including drive theory, instinct theory, and humanistic theory (Maslow’s high-level needs). The fact is that many different forces guide and direct our purposes.

Types of Motivation

There are external and internal stimuli: 

• External stimuli often include rewards such as money, public recognition, or praise.

• Internal stimuli come from within a person, such as feeling satisfied after solving a complicated puzzle.

Successful people are always motivated by what they see and hear. Successful people are eager to succeed. They invest their time, energy, and resources, to achieve their goals. 

So, what prevents some people from staying motivated? What motivates them to do so?

It turns out; we could be our enemy. We are standing in our way to success.

Each of us is different. We have different motivations for doing things to achieve our goals. But even then, every plan requires effort. That is why we need to be involved in that process to direct our efforts to them.

So, what motivates you?

Our friends and our family members have different motivations than us. 

What do you think will make you feel successful? 

Power

Power, influence, and prestige motivate some people. They want to have power and be a leader, as a politician. They want to rule. So, are you encouraged to become famous? Do you feel good about leading the team? If you do, power may be your motivation. Build yourself up to work towards your goal by knowing your deepest desire.

Self-regulation and growth

Some people are motivated by self-control, which is the motivation for development and growth. For them, it is their way of life. This desire for development and growth can be so strong that it can drive you to perfection. Getting out of your comfort zone is needed to achieve this. While it may sound scary to some, it is a process. It would help if you dealt with to grow.

Recognition and approval

Are you encouraged to prove you are the right person? As in a job interview, applicants are motivated to get hired. Or do you want to be noticed by others? Do you feel good about success? Do you want to prove someone wrong? Do you want to prove you can do it?

The desire to win

Are you working hard because you hate losing? Do you study your art a lot because you want to excel in your field and be at the top?

Do you want to be a champion? Successful people do not stop even if they stumble and suffer because they are motivated to win. So, if you want to be first, be prepared to give your best. You need to work hard and smart every minute until you reach your goal. Work on your dreams every day, wake up in the morning, and accomplish more. For others, it may be the desire to win and to excel in their game. These people include professional athletes and successful leaders.

Reaching out to others

Some people are motivated to change people’s lives by inspiring and helping others. For example, philanthropists give most of their wealth to help others. If your purpose is to help others, use that motivation for success by focusing your efforts and energy. After all, according to Winston Churchill, “We make a living by what we get, but we make a life by what we give.” There is more happiness in giving than in receiving. Giving without expecting anything in return will provide you with unexpected blessings.

Rewards and money

Some people want the best things in life and think they can get it if they have money. However, you must appreciate the process and the progress you have made along the way to success. Look at your efforts, your hard work, and the time you spend on those things to achieve success. The essential part of success is the journey. That’s what shapes you as a person. It’s not money that measures your success. The result of your hard work is money. What keeps you going is motivation. That’s why you have to focus on your progress, the things you needed to do to win your game. Be the person who deserves the success you want to have. With this mindset, you can grow to be the person you would be proud to be. 

Passion 

What you like is your motivation. Successful people are more likely to wake up in the morning, work smarter, and use their time wisely than ordinary people because they like what they are doing. They are passionate about their work, so they are willing to devote most of their time to it. For example, you are encouraged to improve your writing skills because you love to write. In this case, you are more likely to sacrifice your weekend to practice writing.

There is power in love. It drives you and pushes you to succeed. You must develop your love for the things you want to be successful in. Don’t go to work to get a paycheck. Love your job, and it will love you too. The most significant and most enduring motivation is to live a purposeful life you love. Motivation can be maintained when you have a clear purpose that makes you happy. 

Intrinsic motivation gives you inherent rewards. You do something not just to finish it but because it makes you feel good. Know what motivates you to succeed. Motivation doesn’t last long, but you have to do it every day to keep moving forward, no matter what. The drive you get to achieve your goals comes from motivation. It is what makes us get up and work hard early in the morning. It is the reason we want to succeed. Things that motivate you will change. It is normal to have new interests every five years. Knowing your motivation is vital for personal growth. When you live your life with motivation, you can get that feeling of satisfaction. It will not make you feel like you are living a life without depth and meaning. Find your motivation for success today!

Have you not found your goal yet? Do not give up. It is on its way to you.

Bibliography

What Is Motivation? (verywellmind.com)

Here Are the Things That Motivate People to Succeed | by Nguyen Thanh Nhan | Live Your Life On Purpose | Medium

What does the brain do?

November 30, 2020 in How does the brain learn | Tags: , , , | Leave a comment

It is said that: “Our brain is just like a computer” because it works like a computer. It receives information from the body, organizes it, and sends a message back to the body. Our brain is more than a computer machine. The brain can think and feel emotions, unlike a computer. The brain is the root of the utmost intelligence of humans (1).

The brain is the Boss!

Your brain performs an incredible number of tasks. It is surprising how we think and how our brain works to do a task. Your brain actually controls your heart rate and even your mood. The brain controls the ability to talk, think, feel, see, walk, sit, stand, touch, taste, dream, hear, and many more things. Communication activities take up 60% to 80% of the brain’s energy (2).

You need some nerves!

The brain needs a lot of nerves and the spinal cord to do work. The spinal cord and nerves collectively make the nervous system. The nervous system is made up of millions of neurons. All these millions of neurons are connected for efficient, lightning-fast communication. The nervous system conveys messages from the brain to the body (3).

The Learning Process

During learning, your brain travels messages from one neuron to another. Then, in split seconds, the brain creates connections between the neurons and the rest of the body for better communication. This helps you do things better and makes learning things or questions easier (4). Different brain parts work together, but these brain parts are responsible for specific functions.

Be Kind to your Brain!

Use your brain in healthy activities like puzzles, playing music, art, reading, etc. Mental gymnastics can exercise and relax your brain. 

A mental workout strengthens your brain and increases its vitality.

Remain stress-free and stay socially connected for a healthy brain.

Avoid drugs and alcohol. And quit tobacco use.

Maintain a diet rich in vitamins and minerals. Your nervous system needs a good diet for healthy activity.

Try to be careful not to hit your head as it causes brain damage. Make a habit of wearing a helmet when you ride on your bike or play any sport with brain damage risk. (5)

References:

  1. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. How does the brain work? 2009 Oct 8 [Updated 2018 Oct 31]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279302/

Nutrition To Help Increase IQ & Brain Agility

January 20, 2021 in Food, increase your IQ | Tags: , , , , | Leave a comment

What supplements help with IQ or brain agility?

Before delving into the details of what supplements improve IQ or brain agility, let’s understand what IQ or brain agility is. Apart from nutritional supplements, there are many other factors influencing IQ or brain agility.

What is IQ?

IQ is an abbreviation of intelligence quotient, and it is the total score estimated by various tests accessing human mental ability or intelligence. Psychologist William Stern firstly suggested the abbreviation IQ. Approximately two-thirds of the population’s IQ score is between 85 and 115. About 2% of people have an IQ level above 130, and they are the gifted ones. And some people, almost about 2%, have IQ below 75.

What is mental agility?

The human brain is very complex, fragile, and complicated. Describing it in simple words is a tough job. Mental agility is the capacity to reason, make decisions, and communicate effectively. It also refers to the capability of learning and reproducing new ideas. It is the test of how one can cope in different situations and react intuitively. Regular mental exercise is needed to maintain mental agility. Neurofeedback is a way to exercise your brain. Specific games and puzzles are available to train specific parts of the brain. 

Brain foods and their effects

Foods are generally perceived to be a means of energy and nutrition, but it is quite interesting that some foods can increase brain power and IQ levels. Foods containing omega 3- fatty acids are beneficial to boost the brain. Along with food items, eating habits and exercise have a vital role in building the brain’s cognitive capacity. Changing eating habits can give surprising results. Recent research shows that there is a strong relationship between food acquiring strategies and intelligence. A proper diet with saturated organic meals controls many aspects of emotions such as mood and psychiatric manifestations.

What are nootropics?

Nootropics are natural drugs and supplements that boost brain power in healthy individuals. They are not guaranteed to provide artificial intelligence. Instead, they increase the already present brightness and motivate brain cells to action. They provide brain boost, motivation, and memory enhancement.

These are the best Helootropics:

  1. Fish oils

Fish oil supplements are a bonanza of docosahexaenoic acid (DHA) and EPA, two types of omega-3 fatty acids. These fatty acids provide improved brain health. DHA plays a valuable part in maintaining the structure and functioning of the brain. It develops 25% of total fats and 90% of the Omega-3 present in brain cells. Generally, the best way to get the recommended amount of omega-3 fatty acids is by taking two portions of oily fish per week.

  1. Resveratrol

 Resveratrol is an antioxidant found in the skin of purple and red fruits like grapes, raspberries, and blueberries. It is also a component of red wine. It is a rich component of chocolate and peanuts.

According to research, resveratrol supplements could avert the hippocampus’s degradation, an essential component of the brain associated with memory. Drug stores offer the counter Resveratrol. 

3. Caffeine

Caffeine regulates memory and brain functioning with minimal side effects. It is a natural supplement that energizes the brain. People can consume it in the form of tea, coffee, dark chocolate, or supplement form. 

4. Phosphatidylserine

Research shows that taking phosphatidylserine supplements helps preserve and enhance mental health. Phosphatidylserine is composed of a fat compound called a phospholipid, found in your brain as a small component. Taking 100mg of phosphatidylserine twice or thrice a day is recommended to reduce cognitive decline and age-related ailments.

5. Acetyl-L-Carnitine

Acetyl-L-carnitine is an amino acid generated naturally in your body. It plays a significant role in energy production and metabolism. Taking an adequately administered dosage of acetyl-L-carnitine supplements can make you feel more alert, improve memory, and slow down age-related memory loss. It also enhances learning capacity and helps counteract the age-related decline in brain function and Alzheimer’s disease.

6. Creatine

Creatine is essential in energy and metabolism. Foods like meat, fish, and eggs contain it. Creatine can improve memory and thinking skills. It is found naturally in the body, mostly in muscles and in smaller amounts in the brain. Vegetarians who don’t eat meat can take its supplements. 

7. Cocoa

Cocoa is a component of dark chocolate and coffee. It is another famously known natural relaxant and brain booster. The brain is very likely to suffer oxidative stress, and cocoa has antioxidants from polyphenols, which has many benefits. Such as reduces inflammation and improves cholesterol levels. Cocoa is rich in flavanols, which lowers blood pressure. It enhances the blood flow to the brain cells and encourages neuron and blood vessel growth. So it is advisable to eat chocolate to support mental health. 

8.Nuts and seeds

Nuts and seeds contain vitamin E, Omega-3 fatty acids, and antioxidants. They protect brain cells from oxidative stress. Sunflower seeds, almonds, and hazelnuts are rich sources of vitamins, which boost brain functioning in old age.

9. Eggs

Eggs are probably the best-known source of nutrition. Eggs are a rich source of vitamin B-6, B-12, and folic acid. They are essential for brain growth and development. That is why most nutritionists consider it as an integral component of the daily diet.

10. Broccoli

Broccoli, cauliflower, and other cruciferous vegetables are substantial in fiber and nutrients. As Broccoli is a very low-calorie source of dietary fiber, it is good for the brain.

Broccoli is rich in compounds called glucosinolates. When the body breaks them, they produce isothiocyanates. Isothiocyanates lessen oxidative stress and lower the tendency of neurodegenerative ailments. Vitamin C and flavonoids found in Broccoli are antioxidants that can further boost a person’s brain health.

Other cruciferous vegetables that contain glucosinolates include brussels sprouts, cabbage, cauliflower, turnips, and kale.

In short, you are what you eat. Maintaining a diet rich in nutrients supports your mental health. Eating healthy helps improve your overall health. In return, you will lead a better quality of life. 

References 

https://www.mentalup.co/blog/mental-agility

https://www.healthline.com/nutrition/best-nootropic-brain-supplements#TOC_TITLE_HDR_8

https://www.medicalnewstoday.com/articles/324044

https://www.edubloxtutor.com/nutritional-supplements-that-will-boost-your-brain-power/

https://en.wikipedia.org/wiki/Intelligence_quotient

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.930.4494&rep=rep1&type=pdf
https://books.google.com.pk/books?hl=en&lr=&id=XefyCACE-YwC&oi=fnd&pg=PA1&dq=what+supplements+help+in+iq+and+brain+agility&ots=PUwhvTG7Py&sig
https://www.sciencenewsforstudents.org/article/what-iq-and-how-much-does-it-matter

A few Neuroscientists and their research

December 20, 2020 in Neuroscience Research | Tags: , , | Leave a comment

Neuroscientists focus on the brain and its effects on behavior, mental functioning, and how people think. They investigate what happens to the nervous system when people have emotional, mental, and physical problems. A neuroscientist can specialize in a variety of fields, from neuroanatomy to neuropsychology. Research in this field can improve our understanding of both the brain and the body, how it works, and the health problems that affect them.

What is Neuroscience?

Neuroscience is a multidisciplinary science that works collaboratively with other fields, such as mathematics, linguistics, engineering, computer science, chemistry, philosophy, psychology, and medicine. Here we will talk about the research of great neuroscientists. 

Eric Kandel

Kandel’s award-winning study focused on sea slug Aplysia. Few nerve cells, many of which are very large and readable are found in the sea slug Aplysia. The sea slug also has a protective reflex to monitor its lungs, which Kandel uses to learn basic learning techniques. These experiments, combined with his recent research on mice, confirmed that memory was concentrated in synapses. As changes in synaptic function created different types of memory. Kandel has shown that weak substances cause certain chemical changes in synapses; these changes are the basis of temporary memory, lasting minutes to hours. The powerful stimulus triggers different synaptic changes, leading to long-term memory that can last for weeks.

Kandel’s books include The Age of Insight: The Quest to Understand the Unconscious in Art, Mind, and Brain: From Vienna 1900 to the Present (2012) and The Disordered Mind: What Unusual Brains Tell Us About Ourselves (2018). In Search of Memory: The Emergence of New Psychological Sciences (2006) was an autobiography.

Adele Diamond

Adele Dorothy Diamond is a professor of neuroscience at the University of British Columbia, where she currently chairs the Tier 1 Canada Research Chair in Developmental Cognitive Neuroscience. Adele is one of the pioneers in the field of cognitive development neuroscience. She is investigating how management activities are affected by biological and environmental factors, especially in children.

Recent research

 Diamond’s work began based on “YES, YOU CAN”. A child may seem incapable of doing or understanding something, but they can. You must question differently or teach a concept in new ways so the child can succeed. Diamond has shown this approach first with infants’ understanding of the concept. Then with their ability to understand unintelligible concepts. Followed by children’s ability to succeed in a task that requires memory and prevention.

His lab is researching the power of art (music and spoken voice) to improve emotions and reduce or reverse the decline in understanding of aging. As well as the effects of stress, and how it differs in gender and genetics.

Antonio Damasio

Antonio Damasio is a Portuguese and American neurologist. He is currently chairing David Dornsife in Neuroscience, as well as Professor of Psychology, Philosophy, and Neurology, at the University of Southern California. He is an interim professor at the Salk Institute. He previously served as chair of neurology at the University of Iowa for 20 years. Damasio leads the Brain and Creativity Institute and has authored several books. His latest work, Self Comes to Mind: Building a Conscious Brain (2010), explores the relationship between the brain and consciousness. Damasio’s research on neuroscience has shown that emotions play a key role in social understanding and decision-making.

Antonio Damasio’s research on neuroscience has shown that emotions play a key role in social understanding and decision-making. His work has greatly influenced the current understanding of neural systems, which support memory, language, and cognition.

References:

https://www.ted.com/speakers/antonio_damasio#:~:text=Antonio%20Damasio’s%20research%20in%20neuroscience,underlie%20memory%2C%20language%2C%20consciousness.

https://en.wikipedia.org/wiki/Antonio_Damasio

https://en.wikipedia.org/wiki/Adele_Diamond#Recent_research

https://www.britannica.com/biography/Eric-Kandel

https://www.britannica.com/biography/Arvid-Carlsson

https://www.nobelprize.org/prizes/medicine/2000/kandel/facts/

https://www.nobelprize.org/prizes/medicine/2000/kandel/biographical/

What, Why and How of Learning

December 5, 2020 in Why Learn | Tags: , , , , | Leave a comment

What is Learning?

Learning is a basic process to understand and acquire new knowledge and skills. Human beings are bestowed with learning ability and they can use their energy to learn anything they want. Other than humans, animals can also learn different things and attitudes. According to psychology, learning can be of two types. The first category falls in basic learning, which comes immediately like to make a child learn how to throw a ball, and the child will learn it at once. The second type of learning is acquired by repeated practice and comes with immense experience. Learning is not as a simple process as it seems to be.

When a human is born, he starts learning from his environment and it continues until he dies. The learning starts and continues to progress because of interaction and relation between humans and its interaction with its atmosphere. Which drives to make humans learn new things every day. Learning is a process, which is dealt with by various disciplines to understand it. Psychology, neurology, humanities, and neuropsychology study the notion of learning in their respective manner.

How to learn?


The question now arises of how learning can happen. It can be the result of habituation, operant conditioning, and classical conditioning according to neuropsychology. Novek and Bob in their book, learning how to learn demonstrated that in fact there are multiple forms of learning, focusing on methods to learn effectively. According to Novek and Bob, there is meaningful learning and then there is autonomous learning. They analyzed Socrates, Aristotle, and Plato’s analysis of Meta-science which led to the discovery of “how science works”. Therefore, they are determined to find the process of learning and name it meta-knowledge.
There are many methods, which we can use to become effective learners.

Psychology says when you improve your memory, you’re learning enhances automatically. All you need is just to focus on the things that psychology offers to enhance your memory. When learning something new, you can simply start by putting your focus along with structuring your time. It usually enhances your memory and makes you an effective learner. However, while learning something new, do not forget to read psychological facts about it. As it will lead you in a better way.

According to science, when you are into learning new things, your brain increases the amount of gray matter in your occipital area of the brain. In an article, which was published in Nature, it was claimed that when a person learns something and does not practice it more, the gray area in his occipital area of the brain disappears. So, to learn effectively, one must need to practice it and not leave it.

Judy Willis is a researcher who says that the best way to learn is to learn in different dimensions and domains. The tip just does not stick to one method but rather try different methods. For example, If you are learning a new language, learn it in all possible ways and means you can figure out. Do not limit yourself to learn a language only through some guide and book. Learn it visually and watch videos about it. Try to make notes on it, and then try to practice it with your mates, friends, and relatives. According to Willis, these multiple methods of learning enhance your brain activity. When you learn in multiple forms, then multiple forms of brains are activated to store that particular information and save it for a longer period.

Besides this, there are a plethora of ways which can offer us the best ways of how to learn. Psychology says, if you teach what you learn to another person, it is open to enhance your learning knowledge. Besides, if you are a multi-tasker, stop it immediately because learning is not a simple process rather a complex procedure that requires a lot of attention and focus. Therefore, if you do your learning with treat focus, the chance is high that you are acquiring it in the right way. There are many strategies for learning. Different theories offer different techniques to learn things fast and to evaluate your best learning strategy to make you learn fast. The tip is to interpret learning theories and to know your strength in the learning process. The Theory of Multiple Intelligence by Gardener presents eight different types of intelligence that can prove helpful in understanding your learning strength. You have to learn what is your intelligence strength.

Why Learn?

Now the thing is why a person should invest his /her time in learning new trends and knowledge. Most people do not approve of this way of life where they have to learn every day and throughout their life. Little do they know whether or not, they know it but learning can be consciously done as well as learning is non-conscious.

When we learn something, we add to our knowledge and enhance our quality of life. Living in contemporary times you have to face too much stress and depression. Sometimes you are worn out by your hectic routine. According to psychology, learning new things can help you relieve your stress by shifting your focus to something new and productive. Your productive activity will help you to distract your focus on stress patterns and enable you to enjoy your life and spare some time for your self-development.

Learning bestows you with immense confidence and you begin to feel confident and empowered. With learning comes new knowledge and this knowledge can benefit you in multiple possible ways you have ever imagined. For example, you have learned something which is of great worth, and now you can easily transform into your earning. You can also earn money besides getting multiple other benefits. One very important aspect of learning is socialization. Learning cannot be done alone. You have to be socialized while learning something new. Because it enables your mental activity to work in a better way than ever. Sometimes, when you invest your time in learning, you discover a new you. Your strengths, and weaknesses which you have never thought about.

Methods to Improve your IQ

There are multiple ways to increase your IQ and to learn effectively and efficiently. The book The Complete Guide to Genius, Achieve an IQ of 180 With a Simple 3 Step System, narrates a three-step process to enhance a person’s IQ up to 180. Firstly, know what your basic goals and objectives behind your action are and figure out these to know why you want to increase your IQ. The second step involves figuring out techniques and tactics to achieve your objectives and goals. The third step involves the relative pattern and behaviors to achieve the goals and objectives.

Another scientific method to naturally increase your IQ is through playing chess. It is scientifically proven that when you play chess your brain part corpus callosum connects the two hemispheres. The right hemisphere and left hemisphere of the brain. This is the reason why Einstein was one of the most intelligent geniuses in the world. That’s why playing chess can be useful as it helps to concentrate which improves problem-solving skills and enables the cognitive ability of human beings.

In Venezuela, a study was conducted which claimed that children who played chess are more likely to develop their IQ level fast. A study conducted in Sweden proved that working out and doing exercises is far better than playing games. Maria Aberg, a Sweden Researcher, said it is due to cardiovascular fitness that can be proved very helpful and can give results in enhancing your IQ efficiently.

Other methods can be effective. Taking creatine daily by 5g enhances your brain energy, which in turn helps to develop your IQ quickly. Another method is Meditation. When you meditate for 20 minutes, it boosts brain activity along with relieving stress that helps to enhance your IQ. Loughborough University’s Sleep Research Centre found out that getting eight hours of sleep can help raise your IQ. Which ultimately helps you learn faster and efficiently.

Tools of Learning

Learning can be made easy and smooth by using these various learning tools. When it comes to self-learning, there are numerous ways and methods. Especially in contemporary times where there are no barriers to learning. Where the internet is available and you can virtually do anything anywhere just by the use of your electronic devices.

In the book named the lost tools of learning, Dorothy referred to Aristotle’s Organon. He mentioned that lost tools of learning are posterior analytics and prior analytics along with interpretation and logic. When combining them, they are all the necessary tools for learning. These are the logical tools of learning if we talk about physical tools of learning, there are many others too.

Social media and other online software are the best tools to learn anything at your ease. The biggest learning tools are Facebook, Twitter, Google documents, notes, and many others. You can just search for what you want to learn and it will provide you detailed information regarding your respective subject and interest.

Factors influencing learning

According to scientific research, learning can be influenced by many factors, and these factors tend to play an important part in the learning process. These factors can be both internal and external and learning can entirely depend on it. External factors that influence the learning process are hereditary, the physical environment, and the learning environment. Some learners are geniuses because of their heredity traits. So, learning is easy for them compared to others.

It is scientifically proven that internal factors are far more effective and play a greater role than external factors. Internal factors are ambitions, passion, interest, motivational patterns, behavior, guidance, speed, and attention. People who learn with all these factors will learn more than others. Among all these factors, guidance is important. Guidance will help a learner flourish and quickly proceed to attempt his objectives.

The Brain – Great Educator of Learning

Your brain plays out an extraordinary number of errands. It is astonishing how we think and how our mind attempts to manage responsibility. Your cerebrum controls your pulse and even your disposition. The mind controls the capacity to talk, think, feel, see, walk, sit, stand, contact, taste, dream, hear, and more. Correspondence exercises take up 60% to 80% of the mind’s energy. The cerebrum needs a lot of nerves and the spinal line to accomplish work. The spinal cord and nerves make the sensory system. The sensory system is comprised of millions of neurons. Every one of these many neurons communicates proficiently and exceptionally quick. The sensory system delivers messages from the cerebrum to the body. During learning, your mind voyages a message starting with one neuron then onto the next. At that point, in split seconds, the cerebrum makes associations between the neurons and the rest of the body for better correspondence. This encourages you to improve and makes learning things simpler. Distinctive cerebrum parts cooperate, yet these mind parts are liable for explicit capacities.

Think carefully in solid exercises like riddles, playing music, craftsmanship, and so forth.
Mental aerobics can practice and loosen up your cerebrum. A psychological exercise reinforces your mind. Remain tranquil and remain socially associated with a sound cerebrum. Evade medications and liquor. Also, quit tobacco use. Keep up an eating routine plentiful in nutrients and minerals. Your sensory system needs a decent eating routine for sound movement. A sound mind can understand and learn better.

To recapitulate the whole discussion, it is necessary to make the brain work effectively to learn new things. Learning is as important as breathing and eating. Learning should be part of a daily routine. Humans will be more productive and keep people’s minds refreshed.

References
Daniel L. Schacter; Daniel T. Gilbert; Daniel M. Wegner (2011) [2009].

Psychology, 2nd edition. Worth Publishers. p. 264. John D. Bransford, A. L. (2004).

How People Learn Brain, Mind, Experience, and School. WACHINGTON, DC: NATIONAL ACADEMY PRESS Karban, R. (2015).

Plant Learning and Memory. In: Plant Sensing and Communication. Chicago and London: The University of Chicago Press, pp. 31–44

https://en.wikipedia.org/wiki/Learning https://study.com/academy/lesson/aristotles-organon-definition-philosophy-summary.html

https://www.circeinstitute.org/2011/03/what-are-the-tools-of-learning

https://poorvucenter.yale.edu/FacultyResources/InstructionalTools#:~:text=A%20variety%20of%20tools%20can,%2C%203D%20printing%2C%20and%20 wikis.

Top 10 Tools in My Personal Learning Environment 2019

https://www.verywellmind.com/how-to-become-a-more-effective-learner-2795162

https://books.google.com.pk/books?hl=en&lr=&id=8jkBcSDQPXcC&oi=fnd&pg=PR9&dq=ho w+to+learn&ots=nBmToxxJZ6&sig=tVUrF2EdI0mCr1BRma52xLyBmrs&redir_esc=y#v=onep age&q=how%20to%20learn&f=false

https://www.thegoodlifecentre.co.uk/10-reasons-to-learn-something-neweveryday/#:~:text=Learning%20provides%20you%20with%20an,other%20than%20o

https://www.studygate.com/blog/great-educators/ THE COMPLETE GUIDE TO GENIUS, achieve an IQ of 180 by 3 simple step process. (2009). New York. Joseph D. Novak, D. B. (1984).

Learn how to learn. New York: Cambridge University Press. Richard Gross, Psychology: The Science of Mind and Behavior 6E, Hachette UK

A few smart ways to increase your IQ

November 30, 2020 in increase your IQ | Tags: , , , | Leave a comment

People constantly boost their IQ levels. Yes! You heard me right. There may be myths that there is no correlation between your mind and genetics that can improve your IQ. But trust me, you can breakthrough your emotional disabilities by following some intellectual activities. All you need is a hunger to learn and adapt to new learnings.

  • Be a bibliophile:  There is a saying that “He who can read and write has four eyes”. You have to keep studying with a hunger to learn about history, arts, science, and learn the mechanism of the world. You have to make reading books a habit. Do a little research and try to find interesting books which will make you fall in a love with reading. Once you start reading about things, you’ll feel the hunger to know more about the world. That will help you boost up your intellectual knowledge a little more. 
  • Play mind games: Mind games keep your memory active and help you scrutinize your knowledge in critical conditions. Different studies show that it increases your IQ thoroughly. You can learn different gaming languages and stimulate your memory while playing mind games. You can make a habit of playing for a while every day. Even I am playing for a while, and guess what? It is pretty amazing. You can play Puzzles, Sudoku, and different card games that you can find online.
  • Keep exercising: Regular exercise is a healer for everything. Physically, it keeps you fit, and mentally it helps to sleep well and work as a stress reliever. It leads to boosting and improving your memory. It may sound like an ordinary thing. But you will feel its benefits once you start doing it.
  • Test yourself: You can’t be optimistic until you get out of your comfort zone. Get yourself into different situations and try to overcome them by yourself. This type of situation stimulates you to go through different mental activities and come up with conceptual solutions. Try to be active mentally and engage in new things. Discomfort will make you learn and adapt to changes and increase your IQ at the same time.
  • Think differently: You can do some group projects. Each of your teammates will come up with ideas. This pushes you to think out of the box and think creatively. You have to get out of the traditional way of thinking and adopt a different way of thinking.  

  References: 

Blog Post 2 BibDesk

May 13, 2013 in senses, WCS | Leave a comment

BibDesk is my favourite Reference Management Tool, and it was developed by  Michael McCracken,  Christiaan Hofmanand  Adam Maxwell contributed. It was launched to the public in 2002.  It is a reference management software that is to be used with BibTeX and the document markup language LaTeX. It was developed as an open-source project and is for use on the Mac operating system. It is used to edit and manage bibliographies. It can be used to manage references, find references, import references and export references. It can also be linked to documents.

BibDesk  is great at creating, editing, managing, and searching BibTeX databases. It connects to external databases such as PubMed, Library of Congress of the U.S. and Wen of Science.  It is easy to import references from articles and books; the data is organized by the reference manager. It also organizes  the desktop folder by putting documents which are in the computer and they will appear in the Bibtex database entries.  Also, it can be used to do other citation formats,  besides the BibTex format for LaTeX documents.

References:

Anon, BibDesk. Available at: http://bibdesk.sourceforge.net/ [Accessed May 13, 2013].

BibDesk, 2013. BibDesk – Wikipedia, the free encyclopedia. Available at: http://en.wikip

Introduction to Nivea´s business strategy

December 13, 2012 in WCS | Tags: , , , , , | Leave a comment

I chose Nivea as an example for my shop strategy because it has had a strong presence from the beginning. This product has a great image and has known how to maintain it. Also, gained our trust for allways being there and taking care of us throughout the years.

One of Nivea´s first achievements was the development of Eucerit, invented by Dr. Isaac Lifschütz, which was the basis for NIVEA Creme. Now, Nivea was able to remain stable over the years and therefore by 1914 it was transported and sold to other continents. Dr. Oscar Troplowitz had the vision of making of Nivea a high quality cosmetic cream which was affordable and this is still the case. Consequently, the investigators at Nivea began developing creams which adapted to the necessities of different people. They also had a rapid international expansion and adapted the publicity and the product.

The appearance of the blue Nivea cream tin can was also modified in the UK, and made it into plastic packaging so that they stopped associating nivea to shoe polish. Various creams were made by the laboratories for the needs of the customer, because in the northern countries, creams which protected the skin from the cold weather and wind where needed. Also, in the southern continents creams with sunblock were needed and that is why they developed Nivea Sun. In Asia for example, they like light skin and Nivea created Nivea Whitening Paste which could lighten the skin and it is still a big seller.

Before, Nivea received thousands of letters with questions, suggestions and today the old-fashioned letters are replaced with social networks, e-mail and the phone. “And thanks to social networks like Facebook, it’s never been easier for fans of NIVEA to connect with us from anywhere in the world”, quoted from the webpage. Nivea has adapted wonderfully with the digital marketing strategies and has made a great presence on the digital world as well as the real world. The blue tin with the white Nivea written on it brings back childhood memories. It is a magnificent cream for everybody in the family and their ads demonstrate it. I will analyze how Nivea uses social networks to be a top business.

By Akena Andonegui

Bibliography:

NIVEA History – 100 Years in the Making – NIVEA. (n.d.). Retrieved December 13, 2012, from http://www.nivea.co.uk/about-us/beiersdorf/NIVEAHistory

Protect & Bronze Sun Lotion – NIVEA. (n.d.). Retrieved December 13, 2012, from http://www.nivea.co.uk/products/Sun-Care/protect-and-bronze/Protect-Bronze-Sun-Lotion?nvem=/modules-components/ext/sk-SK/expertise-modules/NSU Protect and Bronze

Resultados de la Búsqueda de imágenes de Google de http://www.nivea.com.ar/-/media/NIVEA/es-AR/sun/final/home/Current_site_family_big.ashx. (n.d.). Retrieved December 13, 2012

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