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His three teen and preteen daughters find it hilarious that their father has written a book about memory; they believe he “literally can’t remember anything”. His wife, after reading the manuscript of the book, reminded him that she was, in fact, his truest love. He wisely conceded this point. “Our brains sculpt who we are and the world we experience…
Neuroscientists have their work cut out for them because the brain continues to mystify as if it were a distant planet light-years away,” writes Dr. Sanjay Gupta, CNN’s Emmy Award-winning Chief Medical Correspondent, in “Keep Sharp – Build a Better Brain at Any Age” (Headline Publishing Group) that also contains a brain training program at whose core is the S.H.A.R.P. protocol.
The brain is “arguably the most enigmatic 3.3 pounds of life. Researchers even found a new kind of neuron recently — the rosehip — and still don’t know what it does. It seems to exist only in human brains but not in rodents, which may explain why so many mice brain studies never translate to humans. Our brains can be extraordinarily selfish and demanding as well. Of the total blood and oxygen that is produced in our bodies, the brain steals 20 percent of it, despite being only roughly 2.5 percent of your body weight. There can be no life without a brain”.
“Time to meet your inner black box,” writes Gupta, who, in 2009, at the beginning of the Barack Obama administration, withdrew himself from consideration as the US Surgeon General for professional and personal reasons. Along the way, he debunks common myths about aging and cognitive decline, explores whether there’s a ‘best diet or exercise regimen for the brain, and explains whether it’s healthier to play video games that test memory and processing speed or to engage in more social interaction.
Discover what we can learn from ‘super-brained’ people who are in their 80s and 90s but show no signs of slowing down – and whether there are truly any benefits to drugs, supplements, and vitamins. Gupta also addresses brain disease, particularly Alzheimer’s, and answers all your questions about signs and symptoms, and shows you both how to ward against it and how to care for a partner in cognitive decline.
The key to moving ahead, the author writes, is mastering the S.H.A.R.P. protocol: Slash the sugar, Hydrate smartly, Add more omega-3s from natural sources like wild cold-water fish, Reduce portions, Plan meals ahead. Once you have done so, you’re ready for the 12-week regime that will help you achieve five important goals:
* Move throughout your day and build an exercise routine into your life.
* Find new ways to stimulate your brain through learning and challenging your mind.
* Prioritise getting restful, routine sleep at night and incorporate daily de-stressing practices into your routine.
* Introduce a new way of nourishing your body.
* Connect authentically with others and maintain a vibrant social life.
So, let’s get down to brass tracks.
“I’ve designed this program to be as practical and easy to follow as possible. Most important, it will end up being tailored and highly individualized for you,” Gupta writes.
Weeks 1 and 2: Dive into the five.
Move More; if you already exercise regularly, keep it up but try something different to surprise your body and use new muscles.
Love to Learn by participating in cognitively stimulating activities.
Sleep hygiene; if you get fewer than six hours of sleep per night, you can start by increasing this to at least seven hours – the bare minimum if you want to have normal, healthy functioning physiology from your brain on down.
Eat Sanjay Style. As the author explains, he eats “only when the sun is shining”. Some have called this Chrono eating – ‘chronic meaning relating to the body’s sense of time and its circadian rhythm throughout the twenty-four-hour solar day. I believe when you eat is also important, not just what you eat”.
Connect with People; elevate your social life. For those who feel isolated, call someone you haven’t spoken with in a while and invite a friend over for dinner.
Weeks 3 and 4
Add more to your routine by choosing at least two of the following options: A 20-minute power walk after lunch most days of the week, have at least two of your meals each week feature cold-water fish like salmon or trout, download a meditation app, and use it daily, avoid colas.
Weeks 5 and 6
Add more to your routine by choosing at least three of the following options: Start a gratitude journal and list at least five people or situations you are grateful for, add 15 more minutes to your exercise routine, try a yoga or Pilates class, avoid all processed foods, add a relaxing activity to your bedtime routine such as engaging in mindfulness medication.
Weeks 7 and 8
Add more to your new routine by checking off all five of the following ideas: Look for opportunities to volunteer in your community, schedule a check-up with your doctor if you haven’t had one within the year, write a handwritten letter to a younger loved one in the family, read a book in a genre or subject area that keep your interest you but that you’re not used to reading.
Weeks 9 and 10
Ask yourself the following questions and adjust accordingly based on your answers: Am I getting at least 30 minutes of exercise at least five days a week, am I learning something new that challenges my mind and demands developing different skills, am I getting more restful sleep on a regular basis and managing stress better, am I following the S.H.A.R.P. dietary protocol, am I connecting with friends and family members regularly?
Think about how you’d want your family members to deal with a diagnosis of dementia, including Alzheimer’s disease.
Make a list of all things you’ve done differently these past several weeks and ask yourself: What worked? What didn’t work? Where can I improve? Then use the week to plan ahead. “Keep the big picture in mind at all times. This will help you not only maintain a healthy lifestyle but also get back on track if you occasionally cheat. It’s a cliche, but it’s true. Progress is better than perfection,” Keep Sharp author Gupta writes.
“There will always be a place for good old-fashioned habits like eating more vegetables and working out regularly. But for those time-tested habits coupled with what’s in store for us tomorrow will ultimately make for the best life – one that we will want to remember and will be able to remember. Keep sharp,” Gupta concludes. (IANS/JC)
The new medical colleges being opened in Uttar Pradesh will be named after saints and sages.
The state government has issued an order naming four district hospitals that are being converted into medical colleges.
These district hospitals are in Bijnor, Fatehpur, Chandauli, and Siddharth Nagar.
The Bijnor medical college has been named after Mahatma Vidur, a philosopher during the Mahabharata era and uncle of the Pandavas and Kauravas.
The Chandauli medical college has been named after Baba Keenaram, said to be the founder of the Aghori sect.
The Siddharth Nagar district hospital will be called Madhav Prasad Tripathi Medical College after the BJP politician from the region. Tripathi, popularly known as Madhav Babu, was also the first Uttar Pradesh BJP chief. He was elected MP from Domariyaganj in 1977, besides being two times Jan Sangh MLA and also a member of the UP legislative council.
The Fatehpur hospital has been named Amar Shaheed Jodha Singh Ataiya Thakur Dariyawn Singh Medical College, after the freedom fighter of 1857.
It is said that he was among the first to use Guerrilla warfare against the British, as taught by freedom fighter Tatya Tope.
Meanwhile, according to official sources, the medical college in Deoria will be named after Maharishi Devraha Baba and the medical college of Ghazipur in the name of Maharishi Vishwamitra.
The medical college of Mirzapur will be in the name of Maa Vindhyavasini, the medical college of Pratapgarh in the name of Dr. Sonelal Patel and the medical college of Etah will be named after Veerangana Avantibai Lodhi. (IANS/JB)
Keywords: Medical Colleges, Uttar Pradesh, Yogi Adityanath, India, Politics
Former Pakistan captain Inzamam-ul-Haq has picked India as the favourite to win the ongoing ICC Men's T20 World Cup in Oman and United Arab Emirates (UAE).
Inzamam feels that the Virat Kohli-led India have a greater chance of winning the trophy as the conditions in the Gulf nations are similar to the subcontinent, which makes India the most dangerous side in the event, according to Inzamam.
"In any tournament, it cannot be said for certain that a particular team will win' It's all about how much chance do they have of winning it. In my opinion, India have a greater chance than any other team of winning this tournament, especially in conditions like these. They have experienced T20 players as well," said Inzamam on his YouTube channel.
He said more than the Indian batters, the bowlers have a lot of experience of playing in the conditions. The Indian Premier League (IPL) was played recently in UAE and most of the Indian bowlers did well in that leg.
Inzy heaped praises on the Men in Blue for the confident manner in which they chased the target against Australia on a challenging track without needing Kohli's batting prowess.
"India played their warm-up fixture against Australia rather comfortably. On subcontinent pitches like these, India are the most dangerous T20 side in the world. Even today, if we see the 155 runs they chased down, they did not even need Virat Kohli to do so," he added.
Though he did not pick any favourite, Inzamam termed the India-Pakistan clash in the Super 12 on October 24 as the 'final before the final' and said the team winning it will go into the remaining matches high on morale,
"The match between India and Pakistan in the Super 12s is the final before the final. No match will be hyped as much as this one. Even in the 2017 Champions Trophy, India and Pakistan started and finished the tournament by facing each other, and both the matches felt like finals. The team winning that match will have their morale boosted and will also have 50 percent of pressure released from them," Inzamam added. (IANS/JB)
Keywords: India, Pakistan, Sports, ICC T20 World Cup, UAE.
Skin problems like itchiness, dryness and flakiness can occur anytime if you're not moisturising your body enough. It is commonly observed that while many people take their skincare routine seriously, a majority of them neglect to moisturise the body. It is important to keep in mind that timing matters a lot when it comes to applying moisturisers. Therefore, knowing the appropriate time to apply body lotion is essential.
Take a look at the ideal times to moisturise your body shared by Kimi Jain, Head of Retail, KIMRICA.
Moisturising the body in the morning sets your skin up to face countless irritants and environmental factors during the day. The skin is constantly exposed to harsh chemicals and pollutants when you're outside which is why using a protective and soothing moisturiser while going out is necessary. Kimirica's Five Elements Body Lotion comes with natural Aloe Vera extracts that act as a rich source of antioxidants and vitamins that helps protect your skin and provide a deep nourishing effect.
Moisturising the body in the morning sets your skin up to face countless irritants and environmental factors during the day. | Photo by The Creative Exchange on Unsplash
After showering, Shaving and Washing hands
After you take a shower, your skin has the maximum moisture and moisturisers work effectively on hydrated skin. That is why dermatologists always recommend applying moisturiser right after getting out of the shower. When applied early, moisturisers are able to trap some water that's still in the body and hydrate the body. Shaving not only helps you to get rid of unwanted body hair but also removes the surface skin cells. To soothe any skin irritation and protect the exposed skin from dryness, apply any hydrating moisturiser that gives your skin a natural glow. The increasing use of antibacterial soaps and hand wash takes a toll on your hand disrupting the natural skin barrier. To protect your hands from cracking and dryness, you can use the brand's Bouquet Hand Lotion that comes with a rich combination of sweet almond oil, Shea butter, grape seed extracts, Olive Oil and Jojoba Oil.
The increasing use of antibacterial soaps and hand wash takes a toll on your hand disrupting the natural skin barrier. | Photo by Nathan Dumlao on Unsplash
During and After Your Flights
Travelling makes your skin dryer, the reason being the low humidity and the recycled air inside. As body lotions are available in small sizes, it is advisable that you should carry your body lotion and apply it during your flight and once you land as this will help in combating the skin drying issue.
Research has shown that the skin effectively repairs itself from 10 p.m. to 11 p.m. That's why you should always make sure to moisturise your skin on or before this time. Also, it has been observed that the skin's trans-epidermal water loss increases during sleep which takes away plenty of moisture from the skin. So, all these reasons make it quite clear as to why you should always moisturise your body before going to sleep.
Research has shown that the skin effectively repairs itself from 10 p.m. to 11 p.m. | Photo by Aily Torres on Unsplash
Exfoliation is an important step in any skincare routine but applying body lotion post exfoliating is equally required. Exfoliating results in the removal of dead skin cells which makes space for a new layer of skin. Applying body lotion will help to soothe the top layer of skin and also strengthen the moisture barrier.
Applying body lotion will help to soothe the top layer of skin and also strengthen the moisture barrier. | Photo by Nati Melnychuk on Unsplash
Workout sessions are often sweaty and tiring but preparing your skin before stepping out is very important as exercising outside often leads to dryness. Applying light-weight body lotion before your session is recommended. (IANS/ MBI)
Keywords: natural, protect, moisturize, dryness, applying, lotion, skincare, hands, body