Effects of Stress on Your Skin

You don’t need to take brain supplements to boost its HEALTH. All you need to do is to nap. In this article I will cover the brain benefits of napping and what is the perfect nap length for the biggest brain benefits.
You may feel guilty when you feel the urge to nap during a workday. Although napping at work is often taboo, emerging scientific evidence suggests that naps – even very short ones – significantly enhance cognitive function and productivity, as well as other benefits.

 

What are the benefits of naps?

1. Cognitive function – did it ever happen to you that you were struggling for hours with a problem, and then when you rested your eyes for a short time you suddenly found the answer and things became clearer? In these cases your brain feels refreshed, stimulated and more alert, and your attention and concentration are improved. A small U.S study found that the right side of our brain, that is associated with creativity, had busier activity while napping than the left side of the brain which remained relatively quiet.
It’s no wonder that naps are beneficial for us. During the day we are exposed to a lot of information, and napping protects the brain from overuse and help it to absorb new information, so learning and memory are improved.
2. Naps also make up for sleep disorders – I’ve written in the past about the 23 dangers of sleep deprivation, so if you suffer from insomnia or have problems to fall asleep, then short naps will help you to feel more alert and will enable you to function better. As a side note – if you any issues falling asleep, you can read my other post about the best foods to get better sleep.

3. They relax you – the stress hormone cortisol dramatically drops after napping.

What is the best nap length?

The ideal duration of a nap is still being debated, and the most useful nap depends on what the napper needs or wants to achieve.
Napping can be broken down into few stages:
1. A short power nap of 10-20 minutes is good for a quick improvement of your alertness and energy level and will enable you to get back to work quickly.
2. A nap of about 30 minutes will provide you a mental sharpness similar to the 10-20 minute nap, with that sharpness lasting a bit longer, but the downside is that people tend to feel groggy immediately after this kind of nap.
3. A longer nap of 60 minutes is good to process cognitive memory (such as faces, names and facts), but the downside is some grogginess upon waking.
. A long nap of 90 or more – this can provide you a full sleep cycle which improves procedural memory (such as riding a bike or playing the piano) and creativity. Waking up after it usually has minimal amount of grogginess. When taking shorter naps, it is recommended to sleep partially upright to make it easier to wake up and to avoid falling into a deeper sleep. Another trick to waking up perky after a short nap is to drink a cup of coffee before sleeping. Caffeine won’t hurt such a short break and should lessen the effect of grogginess.
So to summarize, if you are looking for a quick boost or recharge, you are looking at a short nap of about 10-20 minutes. However if you are looking for deeper sleep rejuvenation, you are looking at a longer nap of about 60-90 minutes.

What is the ideal time for napping?

Most of us feel tired between 1 and 4 pm, so try to fit your nap during those hours. Don’t make it later otherwise it can interfere with your ability to fall asleep at bedtime.
So if your boss caught you napping at work, now you will know how to defend yourself and your napping habit, or next time just try to nap out of sight…  “:) *_*

 

NILOFER KHAN,  Blogger, HelpingBrainz.org

 

Positive thinking sounds useful on the surface (most of us would prefer to be positive rather than negative.) But, “positive thinking” is also a soft and fluffy term that is easy to dismiss. In the real world, it rarely carries the same weight as words like “work ethic” or “persistence.”

But those views may be changing.

Research is beginning to reveal that positive thinking is about much more than just being happy or displaying an upbeat attitude. Positive thoughts can actually create real value in your life and help you build skills that last much longer than a smile.

The impact of positive thinking on your work, your health, and your life is being studied by people who are much smarter than me. One of these people is Barbara Fredrickson.

Fredrickson is a positive psychology researcher at the University of North Carolina and she published a landmark paper that provides surprising insights about positive thinking and it’s impact on your skills. Her work is among the most referenced and cited in her field and it is surprisingly useful in everyday life.

Let’s talk about Fredrickson’s discovery and what it means for you…

What negative thoughts do to your brain

Play along with me for a moment.

Let’s say that you’re walking through the forest and suddenly a tiger steps onto the path ahead of you. When this happens, your brain registers a negative emotion — in this case, fear.

Researchers have long known that negative emotions program your brain to do a specific action. When that tiger crosses your path, for example, you run. The rest of the world doesn’t matter. You are focused entirely on the tiger, the fear it creates, and how you can get away from it.

In other words, negative emotions narrow your mind and focus your thoughts. At that same moment, you might have the option to climb a tree, pick up a leaf, or grab a stick — but your brain ignores all of those options because they seem irrelevant when a tiger is standing in front of you.

This is a useful instinct if you’re trying to save life and limb, but in our modern society we don’t have to worry about stumbling across tigers in the wilderness. The problem is that your brain is still programmed to respond to negative emotions in the same way — by shutting off the outside world and limiting the options you see around you.

For example, when you’re in a fight with someone, your anger and emotion might consume you to the point where you can’t think about anything else.

Or, when you are stressed out about everything you have to get done today, you may find it hard to actual start anything because you’re paralyzed by how long your to–do list has become. Or, if you feel bad about not exercising or not eating healthy, all you think about is how little willpower you have, how you’re lazy, and how you don’t have any motivation.

In each case, your brain closes off from the outside world and focuses on the negative emotions of fear, anger, and stress — just like it did with the tiger. Negative emotions prevent your brain from seeing the other options and choices that surround you. It’s your survival instinct.

Now, let’s compare this to what positive emotions do to your brain. This is where Barbara Fredrickson returns to the story.

What positive thoughts do to your brain

Fredrickson tested the impact of positive emotions on the brain by setting up a little experiment. During this experiment, she divided her research subjects into five groups and showed each group different film clips.

The first two groups were shown clips that created positive emotions. Group 1 saw images that created feelings of joy. Group 2 saw images that created feelings of contentment.

Group 3 was the control group. They saw images that were neutral and produced no significant emotion.

The last two groups were shown clips that created negative emotions. Group 4 saw images that created feelings of fear. Group 5 saw images that created feelings of anger.

Afterward, each participant was asked to imagine themselves in a situation where similar feelings would arise and to write down what they would do. Each participant was handed a piece of paper with 20 blank lines that started with the phrase, “I would like to…”

Participants who saw images of fear and anger wrote down the fewest responses. Meanwhile, the participants who saw images of joy and contentment, wrote down a significantly higher number of actions that they would take, even when compared to the neutral group.

In other words, when you are experiencing positive emotions like joy, contentment and love, you will see more possibilities in your life. These findings were among the first that proved that positive emotions broaden your sense of possibility and open your mind up to more options.

But that was just the beginning. The really interesting impact of positive thinking happens later…

How positive thinking builds your skill set

The benefits of positive emotions don’t stop after a few minutes of good feelings subside. In fact, the biggest benefit that positive emotions provide is an enhanced ability to build skills and develop resources for use later in life.

Let’s consider a real–world example.

A child who runs around outside, swinging on branches and playing with friends, develops the ability to move athletically (physical skills), the ability to play with others and communicate with a team (social skills), and the ability to explore and examine the world around them (creative skills).

In this way, the positive emotions of play and joy prompt the child to build skills that are useful and valuable in everyday life.

These skills last much longer than the emotions that initiated them. Years later, that foundation of athletic movement might develop into a scholarship as a college athlete or the communication skills may blossom into a job offer as a business manager.

The happiness that promoted the exploration and creation of new skills has long since ended, but the skills themselves live on.

Fredrickson refers to this as the “broaden and build” theory because positive emotionsbroaden your sense of possibilities and open your mind, which in turn allows you tobuild new skills and resources that can provide value in other areas of your life.

As we discussed earlier, negative emotions do the opposite. Why? Because building skills for future use is irrelevant when there is immediate threat or danger (like the tiger on the path).

All of this research begs the most important question of all: if positive thinking is so useful for developing valuable skills and appreciating the Big Picture of life, how do you actually get yourself to be positive?

How to increase positive thinking in your life

What you can do to increase positive emotions and take advantage of the “broaden and build” theory in your life?

Well, anything that sparks feelings of joy, contentment and love will do the trick. You probably know what things work well for you. Maybe it’s playing the guitar. Maybe it’s spending time with a certain person. Maybe it’s carving tiny wooden lawn gnomes.

That said, here are three ideas for you to consider…

1. Meditation

Recent research by Fredrickson and her colleagues has revealed that people who meditate daily display more positive emotions that those who do not. As expected, people who meditated also built valuable long–term skills. For example, three months after the experiment was over, the people who meditated daily continued to display increased mindfulness, purpose in life, social support, and decreased illness symptoms.

Note: If you’re looking for an easy way to start meditation, here is a 10–minute guided meditation that was recently sent to me. Just close your eyes, breathe, and follow along.

2. Writing

This study, published in the Journal of Research in Personality, examined a group of 90 undergraduate students who were split into two groups. The first group wrote about an intensely positive experience each day for three consecutive days. The second group wrote about a control topic.

Three months later, the students who wrote about positive experiences had better mood levels, fewer visits to the health center, and experienced fewer illnesses. (This blew me away. Better health after just three days of writing about positive things!)

Note: I used to be very erratic with my writing, but now I publish a new article every Monday and Thursday. I’ve written about my writing process and how you can stick to any goal in a more consistent manner in the articles here, here and here.

3. Play

Schedule time to play into your life. We schedule meetings, conference calls, weekly events, and other responsibilities into our daily calendars … why not schedule time to play?

When was the last time you blocked out an hour on your calendar just to explore and experiment? When was the last time you intentionally carved out time to have fun? You can’t tell me that being happy is less important than your Wednesday meeting, and yet, we act like it is because we never give it a time and space to live on our calendars.

Give yourself permission to smile and enjoy the benefits of positive emotion. Schedule time for play and adventure so that you can experience contentment and joy, and explore and build new skills.

Note: for more ideas on the importance of play, read this article on how one man cured his anxiety.

Happiness vs. Success (Which comes first?)

There’s no doubt that happiness is the result of achievement. Winning a championship, landing a better job, finding someone you love — these things will bring joy and contentment to your life. But so often, we wrongly assume that this means happiness always follows success.

How often have you thought, “If I just get ___, then I’ll be set.”

Or, “Once I achieve ___, I’ll be satisfied.”

I know I’m guilty of putting off happiness until I achieve some arbitrary goal. But as Fredrickson’s “broaden and build” theory proves, happiness is essential to building the skills that allow for success.

In other words, happiness is both the precursor to success and the result of it.

In fact, researchers have often noticed a compounding effect or an “upward spiral” that occurs with happy people. They are happy, so they develop new skills, those skills lead to new success, which results in more happiness, and the process repeats itself.

Where to go from here

Positive thinking isn’t just a soft and fluffy feel–good term. Yes, it’s great to simply “be happy,” but those moments of happiness are also critical for opening your mind to explore and build the skills that become so valuable in other areas of your life.

Finding ways to build happiness and positive emotions into your life — whether it is through meditation, writing, playing a pickup basketball game, or anything else — provides more than just a momentary decrease in stress and a few smiles.

Periods of positive emotion and unhindered exploration are when you see the possibilities for how your past experiences fit into your future life, when you begin to develop skills that blossom into useful talents later on, and when you spark the urge for further exploration and adventure.

To put it simply: seek joy, play often, and pursue adventure. Your brain will do the rest.

NILOFER KHAN , Blogger,  HelpingBrainz.org

Antibiotics are used to kill bacteria and they don’t differentiate between good or bed bacteria. As a result every time you swallow antibiotics, you kill the beneficial bacteria within your intestines. Good bacteria in the gut help people in many ways, including helping make vitamins and boosting immunity. Some researchers think that killing them off with antibiotics may be contributing to an increase in chronic health conditions such as obesity, asthma and cancer. If you do need to take antibiotics you should also take probiotics which will help to restore the good bacteria in your gut.
Nature has several other highly effective substances with antibacterial, antifungal and antiviral properties, all able to protect the human body safely and with deep healing powers.
Here are 13 natural antibiotics still in use around the world. I would like to note that this article is not intended to replace medicine, a doctor’s care or in place of medical treatment.

1. Goldenseal

Goldenseal is easily grown in the United States and has become a popular natural method of killing bacteria. Uses include treating digestive problems, UTIs, eye infection and canker sores. It’s also sometimes mixed with echinacea to alleviate cold symptoms. The berberine found in it can destroy bacteria, parasites, and even strengthen white blood cells.
Use – There are several forms of Goldenseal including pills, extracted liquid and glycerites. The most popular method of ingestion is mixing liquid extract to wash over your skin since it doesn’t absorb effectively when taken orally.
Precautions
Ask your doctor before taking goldenseal if you’re currently on any other type of medication. It may cause irritation of the skin and heighten it’s sensitivity to sunlight in some users. Avoid use if you have high blood pressure.

2. Oregon Grape

This antibiotic functions a lot like its close relative goldenseal. Medical practitioners are beginning to shift toward this herb because it’s less difficult to produce. The alkaloid berberine is the most effective ingredient in the root. It aides in digestion and can kill a variety of harmful microbes that cause viral sickness.
Use – People tend to use this supplement in tincture or tea form. The root can be chopped into hot water and actually tastes pretty good thanks to the alkaloids.
Precautions
The dried root shouldn’t be exposed to much light or heat and should be thrown away after a year of storage. Some people experience nausea after the first few doses.

3. Andrographis Paniculata

The root and leaf of this South Asian plant has a commonplace in relieving cold symptoms. It’s also been used to treat insect bites, hemorrhoids and a wide variety of infections. The active ingredient in most andrographis supplements is called andrographolide.
Use – The best bet for this supplement is to search for capsules and tablets containing no less than 20% andrographolide. Look at the recommended dosage on the label.
Precautions
Don’t use the product for longer than three months. If you experience diarrhea, upset stomach, or a headache stop taking immediately.

4. Manuka Honey

Interestingly enough this natural antibiotic comes from New Zealand bees that pollinate the manuka bush. It can be used to repair infected tissue, reduce cholesterol and treat diabetes. Methylglyoxal is the compound identified as the active ingredient primarily responsible for the antibacterial action of Manuka honey. The UMF (Unique Manuka Factor) level in manuka products measures the concentration of methylglyoxal and should be no lower than 10 UMF for medical benefit.
Use – You can apply manuka honey directly to a wound or burn for optimal results.
Precautions
Manuka honey may elevate blood sugar or cause an allergic reaction. It also interacts negatively with chemotherapy medication.

5. Tea Tree Essential Oil

Tea tree oil extracted from the Melaleuca Alternifolia tree is now becoming a widely-used natural health remedy thanks to its versatility. The most recurrent use is treating cuts,acne, toenail fungus, infections and lung issues. It works effectively in both infection preventing and healing bacterial issues. Read my article about the top 5 medicinal uses for tea tree oil.
Use – You can find tea tree oil in in many products such as toothpastes, hair products, lip balms, lotions, soaps, and pure essential oil. It shouldn’t ever be taken by mouth. If you are interested to learn more about essential oils you can find useful information in my e-book Magical Aromatherapy. This book will help you to discover the power of essential oils and the most effective ways to use them.
Precautions
Test the oil on a small area of your skin to check for allergies prior to use.

6. Garlic

While it may not actually ward off vampires, garlic still has much more use than simply adding flavor to your meals. It fights heart disease, cold symptoms, boosts your immune system, and has effective antibacterial properties. Research found that some sulfuric compounds in garlic contribute to heart health but the main medical component is allicin, a chemical that also contributes to its trademark smell.
Use – The most popular way to use garlic is by cooking it into your meals, eating it raw or in powdered form. There are also garlic oils, extracts, and freeze-dried tablets available. Find more information in my article how to use garlic as a medicine.
Precautions
Some people that take too much garlic may experience a burning sensation in the mouth or stomach, heartburn, gas, nausea, vomiting, body odor and diarrhea. These side effects are often worse with raw garlic. Also garlic might prolong bleeding, so stop taking garlic at least two weeks before a scheduled surgery. It can also interfere with certain medications.

7. Echinacea

Native Americans have used echinacea as a way to fight off infections and treat injury for over 400 years. Studies have revealed its ability to lessen pain, diminish inflammation, and act as an antiviral as well as an antioxidant. The glycoproteins, volatile oils, flavonoids, and alkamides in the root all help treat athletes foot, UTIs, ear infections, and injuries that heal slowly.
Use – Echinacea is available in tinctures, pills, extracts, and ointments. It’s commonly found in capsules and tablets mixed in with other natural health supplements. The root can also be put into hot tea. See here the recipe for echinacea tea to boost your immune system.


Precautions
Some supplement companies use misleading labels with products that contain very little echinacea so read carefully. Avoid taking if you have diabetes, HIV, liver troubles or multiple sclerosis. Echinacea can also cause a rare allergic reaction in some people.

8. Pau D’Arco

This supplement is extracted from the wood and bark of the Pau D’Arco tree. Evidence suggests that it can help treat intestinal worms, ulcers, yeast infection, and sexually transmitted diseases (STDs). The main chemical extracted from the tree for medical purposes is called lapachol.
Use – Pau d’arco is sold as tablets, dried bark tea and tincture. The chemicals that give pau d’arco its medicinal effects don’t dissolve well in water, so a tea is not recommended.
Precautions
Exercise extra caution when using this natural antibiotic. High doses can result in serious diarrhea, nausea and internal bleeding. It interferes with medications that slow blood clotting, so talk to your physician before using a Pau D’Arco product.

9. Ginger

Ginger is a common staple in the culinary world that has a prevalent presence in holistic medicine. It’s considered an effective way to ward off nausea brought on by motion sickness or pregnancy. The phenol compounds like shogaols and gingerols are the main medicinal component in the root that contribute to the anti-inflammatory benefits as well as lowering cholesterol.
Use – Ginger is best known for use as a spice in the kitchen. You can also find ginger extracts, tinctures, capsules and oils. A popular method is brewing hot ginger tea and you can find here how to make anti-inflammatory and pain relief ginger turmeric tea, and find more information in my previous post how to use ginger as a medicine.
Precautions

Pregnant women should consult with a doctor before taking a concentrated amount of ginger as in ginger supplement (ginger is considered safe when used in amounts found in food), and ginger should not be given to children under 2. Ginger may also interact with certain prescription medications. For example it may not be safe if you have a bleeding disorder or take blood-thinning drugs. Therefore talk with your doctor before taking it.

10. Olive Leaf Extract

The fruit, leaves, and seeds of the olive tree are packed with natural health benefits. It can treat infections, both viral and bacterial, and also increases healthy purifying bacteria in the stomach. The polyphenol called oleuropein and fatty acids found in the plant are the main components in medical use. Find more information in my article about the health benefits of olive leaf including how to make your own olive leaf extract.
Use – Olive leaf extract is most effective as a pill, topical cream, and liquid extract. It can be applied directly to the skin or consumed with a suggested maximum of 60g per day.
Precautions
Generally one of the safest options on this list. The pollen created by the plant will sometimes irritate people with seasonal allergies.

11. Oil of Oregano

The leaf of the oregano plant has been used for a variety of medical purposes. The main use lies within respiratory health by treating symptoms of coughing, asthma and bronchitis. When the carvacrol is extracted from oregano it has the potential to fight off parasites, eliminate bacteria and alleviate acne.
Use – Oregano oil can be mixed with hand sanitizer, vaporized into the air, rubbed onto the skin, or taken in pill form. 600 mg a day is sufficient for stomach parasites.
Precautions
Oregano is relatively harmless when found in recipes for cooking. In medical amounts it can cause upset stomach if too much is taken and can interfere with medications containing lithium. Also pregnant women should avoid taking it. There’s also potential for allergic reactions.

by NILOFER KHAN
BLOGGER @Helpingbrainz.org 

 

we have reached 21st century ! in olden times it was comparatively easier to raise children , parents didn’t had to plan ahead and take every step prior but ,now times have changed. children are no longer naive as they used to be . there used to be a time when a 9 or 10 year old kid sees a dream and he used to rush to his father and talk abou’ it now do you think the kids are doing the same . do they go with their problems to their parents ? if , by chance the problem is too big then yeah they may go but to whom ? about 90% of the kids rush to their mothers instead of the fathers ! and when they start telling her abou it , the first thing they tell her is “don’t tell dad” and then he goes on .. the fact that in the olden times the child had such good relationship with his dad is because of the father itself . He should be such a father that what so ever the problem is the child should be able to talk to his dad . it shouldn’t be like the father is commanding and saying ” if something happens you better come to me and tell me , you hear” ? no ! the kid should come himself !
that’s huge ! this is the first thing about the parenting that a father should learn before even getting into details about parenting .let’s me tell you how its done . it starts from the very first conversation with your kid itself . remember don’t take your kids words lightly when they talk to you , listen to em give em a hear . whatever that maybe you gotta hear them out ! and before even opening your mouth to respond , think !for example the kid comes to you complaining about him getting bullied in the class so , instead of scolding him and telling him that he must have done something wrong , try to take your kids side and tell him that he is gonna talk that kids parents . this way you not only became a hero infront of your kids eyes but you got his trust . now for every big or a small thing he is definitely gonna come to you. why does your kid need to make a best friend when you can be one !? this parenting is only needed till the kid turns 15 that’s all . as you know for a good building you need a good foundation same goes for every thing in life . even to get good marks in maths your basics should be clear , to earn masters same goes on ! if in that earlier case you would just scold your kid then he’ll get the impression that you don’t like to talk about such things and he will never come to you to talk about his problems. do you want that ? i know that fathers are busy people and they have their frustrations going on from the office and stuffs but hey, this is your kid ! please keep your shit together and learn to manage things . keep your office work in office and after you are back to the house make sure you spend time with your kid in helping their homework , talking about your childhood , be playful ! I’m not concentrating much on mothers as of now because mothers are always there somewhere in the picture and every child loves their mother. so fathers , this is how you start ,right from the beginning right from the time they get their new fairy teeth . every person makes a to do list when he/she gets up in the morning . please make sure u put it on the top . taking your kids off from the school and driving them to the schools are little small gestures you can definitely no doubt about them can do . please don’t say i’m working so hard so as to provide my kids with everything they need . that’s BS ! all they need is your time . make sure you spend sundays with them , go out picnic with em . teach em a new game ,talk about spirituality and tell them that in life the aim should be to be a good human . if you inculcate such good habits instead of making them stress about becoming a doctor or engineer they will eventually do good because being good gets you everything good. be there when they need you , when they fail , attend the sports day , annual days . when they talk listen with full enthusiasm . talk about your experience , read good books to them . make your kids mature from early age let them know that to be humble to parents and be good to them is the greatest achievement and god is not gonna ask them why didn’t you become a doctor when they go to him .tell them that whatever they may become you are always gonna be proud of them . never ever tell them to become this or that . just concentrate on the grade they are in and make sure they get sufficient knowledge about every thing they read. now here comes the mother . you fellas must be wondering this woman is jus bragging about fathers duties LOL. well , now mothers ! fingers at y’all  the thing is as god has created this wonderful bond between a mother a child that no child in this world disrespects her mother how bad she may be . we all love them . well , here in this topic i’m only shedding the lights on the foundation i.e. till they get 15 ! wait up for the next article 
so , yeah ! motherss  well , mother has seen everything about her child ,. she knows her bad habits as well as good habits . almost everything and please i’m talking about the typical indian women . today’s business tycoon women and 24/7 racing among the men to get that gold -you gals are outta here , sorry ! because mother’s definition is to provide she after a certain age should stay back at home and raise her kids . well , if you’re a teacher and have 9 to 5pm then you’re good to go but, not the 24/7 types like men . because when u become the later you get same teachings as i gave to the fathers. and let me tell you that’s real SAD !:( i’m not saying don’t reach for the stars or shoot for the moon ! please don’t attack me saying that i want to take women freedom away and all that  . but, deep inside the hearts you know , how your house works ! so for the women who atleast are at home by 5pm in the evening for them i would advice that nourish your kids with better words . i still remember the things my mom used to tell me to sleep and that indeed has taken all over me now in terms of spirituality though as time passes they get less spiritual but i got that inherited and i have certain values of life . i would say that my mom’s parenting was the best . after she got me and my sister she spent her life till we turned 16 to raise us . listening to us , making us doing our homeworks , teaching how to behave and she used to meet all my friends . she would totally get involved in my friends , till now if you ask about the girl who did wrong to me at certain grade she would straight away tell me her name n even her address maybe LOL but since i come from an army background addresses might have changed   
but, i’m sure you got the point . please don’t run behind the riches . god has made man as a fuel for the family and women to provide let’s restore it that way otherwise its you who gotta answer when you go up there.  god is gonna ask did i tell you to work ? LOL the only reason kids growing up real mean and bad tempered is because of this , no kid is to be blamed . its the parenting that shows later on ! your kids are your mirrors and if you hope to get a good treatment when you get old get up now , its a high time . it’ll be better if you understand now. give them all your attention and they will be yours forever , i promise ! No matter what  
Have a great Life !
by NILOFER KHAN
BLOGGER @Helpingbrain.org