8 Psychological Techniques to Feel Happy Quickly

There are times and moments when life can get the best of us. But, with these tips and psychological techniques, you will feel happy and will learn to rejoice in each new day. The findings below, studied by neuroscientists, indicate when and why your brain can give you the feeling of total satisfaction. 

1. Learn to say Thank You.

 When we thank a person, or even fate, for something, we focus on the positive aspects of life. Pleasant memories trigger serotonin production in the anterior cingulate cortex (the part of the brain that is able to control and manage uncomfortable emotions). This technique has also been found to treat depression. 

 

2. Solve problems one at a time

 

Our brain never stops searching for solutions, for problems that worry us. This requires a lot of energy, causing the brain to feel tired. Consequently, the problem remains unresolved, leaving us feeling anxious or irritated. On the other hand, for every successful decision, our brain rewards itself with a dose of neurotransmitters that help calm the limbic system, helping us to see the world in a better light. So, to prevent yourself from feeling exhausted, tackle problems one at a time. 

 

3. Don’t keep things pent up: talk about what bothers you

The process of going through something while keeping everything bottled up, or talking about your predicament involves using different parts of the brain. In the latter case, negative-emotions that arise while talking about your problem have a lesser impact on your well-being. For this reason, it is advisable not to keep your problems pent up. Talking about your issues will enable the brain to trigger the production of serotonin, possibly managing to find some positive sides to the situation. 

4. Touch and embrace

 

 

Social interaction is very important to us humans. Studies show that physical support particularly touches and embraces, can speed up a person's recovery after an illness. Removing tactile interaction from your life is interpreted by the brain as physical pain: the same brain zones become activated in both instances. This triggers the processes that affect your mood, contributing to the development of depression. 

 

5. Learn, learn, and, once again, learn!

 

 

Acquiring new knowledge means permanent adaptation to a changing environment. Through this process, our brains develop, rewarding its own attempts to absorb and process fresh information with dopamine - the hormone of joy. So, if you want to be happy, don't be afraid to try something new, change your surroundings, and learn new things. 

 

6. Play sports

While physical activity causes stress for the body, as soon as the stress ends, the body gets a reward: a dose of endorphins, released by the pituitary gland. This effect is similar to that of morphine which reduces pain and elevates the mood. Thankfully, you don't need to run marathons to do that, walking is enough.

7. Always try to get a good night's sleep

Sleeping in the dark allows your body to secrete the hormone, melatonin. This hormone slows down all processes in the body, helping it to recover and increase the level of serotonin in the hypothalamus. However, if the brain detects a change in lighting, it triggers the release of the stress hormone, quickly awakening the body. It is therefore important to sleep 6 to 8 hours a day and only in darkened rooms. 

 

8. Engage in pleasant expectations

Waiting for something, such as food, is similar to the learned salivation response. Our brain is able to experience pleasure by simply anticipating a pleasant event. It is why we are so fond of counting the hours and minutes to a special moment, such as a birthday, or even the end to a long working day. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Some wonderful word to ponder about

When things go wrong sometimes will, when the road you're taking is all uphill.

When the funds are low and the debts are high, and you want to smile, but you've to sigh.

When care is pressing you down a bit, rest if you must, but don't you quit.

Life is strange with its twists and turns, as everyone of us sometimes learn.

And many a failure comes about, when he might have won, had he stuck it out.

Don't give up, though the pace seems slow, you may succeed with another blow.

Success is failure turned inside out- the silver tint of the clouds doubt,
so stick to the fight, when you're hardest hit.

It is when things seem worse that you must not quit.

Be happy, be healthy, be safe. You'll be a winner ultimately.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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15 Things Neurologists Do to Prevent Alzheimer’s Disease

Alzheimer’s disease has no cure, but ongoing research shows promise for reducing the risk and delaying the onset of this neurodegenerative disorder.

Understand Alzheimer’s disease

Alzheimer’s disease is the leading cause of dementia, accounting for approximately 80 percent of dementia cases and affecting more than 5.5 million people in the United States. But all dementia is not Alzheimer’s, says  a neurologist. Dementia is a general term used to describe a set of symptoms that may include memory loss and difficulties with thinking, problem-solving, or language. Alzheimer’s is a physical disease that targets the brain, causing problems with memory, thinking, and behavior. It is also age-related (symptoms usually start at age 65) and progressive as symptoms usually develop slowly and worsen over time. Research shows that plaques and tangles, two proteins that build up and block connections between nerve cells and eventually damage and kill nerve cells in the brain, cause the symptoms of the disease.

Get a baseline brain scan

Neuroimaging, using magnetic resonance imaging (MRI) or computed tomography (CT), is one of the most promising areas of research for the early detection of Alzheimer’s disease, according to the Alzheimer's Association. “The idea is to start prevention early,” says a neurologist. “We get routine colonoscopies in our fifties, but the risk of colon cancer is less than the risk for dementia.” Structural imaging can reveal tumors, evidence of strokes, damage from severe head trauma, or a buildup of fluid in the brain. “A baseline brain MRI can reveal the evidence of mini-strokes that you may have had without knowing,” says the Dr.

Get enough sleep

When you toss and turn all night, levels of brain-damaging proteins in the cerebrospinal fluid can rise:One study suggests that those with chronic sleep problems during middle age may increase their risk of Alzheimer’s later in life. “You have to commit to the importance of sleep,” says the Dr.  “I prioritize sleep as one of the most important activities I do—I will leave a party early in order to get a good night’s sleep.”

Stay socially active

Say yes to those social invitations! Studies reveal that people with a large social network are at lower risk of Alzheimer’s and dementia. “There is something intrinsically valuable about social engagement,” says a Dr. “It makes sense that those who are more engaged, especially socially, will think more positively and have a better outlook on life.”

Keep learning

People with advanced degrees have a lower risk Alzheimer’s. Education seems to build a “cognitive reserve,” which enables the brain to better resist neurological damage. “Higher education has a powerful effect,” says the Dr. It’s never too late—check out the continuing education courses offered near you.

Be bilingual

Speaking more than one language can protect against Alzheimer’s disease and other types of dementia, according to research. While no one is sure why a second language helps so much, the Dr. theorizes that the effort to communicate bilingually is like a workout for the brain, helping preserve gray matter and neurons.

Do it yourself

Challenging your brain in new ways can enhance memory as you age. Dr. has her own take on this: “If there is a problem with the phone or the plumbing, I will try to fix it,” she says. “If I try to figure out how to fix this on my own, it is good for my brain.” Right now she’s designing and building a window seat. “It is a way to keep different parts of my brain thriving.”

Stay active

Exercise crucial to your wellness and your brain. In research, people who exercise regularly can slow cognitive decline  by as much as 38 percent. According to the Alzheimer's Society, the combined results of 11 studies indicate that regular exercise can reduce the risk of developing dementia by about 30 percent; it drops the risk of Alzheimer’s by 45 percent. “When you are physically active, you burn more calories and you’re less likely to be obese,” explains the Dr. “You’ll have better cardiovascular health because you are pushing your heart rate.”

Try turmeric

Turmeric contains curcumin, a chemical that has been shown to help with inflammation. Used to treat a variety of ailments and conditions such as osteoarthritis and high cholesterol, turmeric has also shown promise as a treatment for Alzheimer's disease. Dr.  notes that the research is preliminary, but it suggests that curcumin can help keep the nerve cells functioning and healthy. “You want to keep as many nerve cells functioning with as many connections as possible,” he says.

Take care of your heart

“What is good for the heart is good for the brain,” says the Dr. Conditions such as high blood pressure, diabetes, and high cholesterol, which increase the risk of cardiovascular disease, may also increase the risk of developing Alzheimer’s, and a new study shows that middle-aged people with risk factors for heart attacks and stroke are also more likely to develop changes in the brain that can lead to the disease. “Anything that keeps the heart healthy is directly related to brain health,” the Dr. says.

Lower your stress levels

Persistent stress can take a toll on the brain, and research indicates that chronic stress can accelerate Alzheimer’s disease. When you’re stressed, your body releases cortisol, a hormone linked to memory trouble. In addition, researchers have found that stress can lead to conditions such as depression and anxiety—which also ups the risk for dementia. “Eliminating stress helps reduce the amount of cortisol and optimizes glucose utilization, which your brain needs for food,” says the Dr.

Try the MIND diet

A combination of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, the MIND diet is designed specifically for brain health. (MIND is short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.) The diet is pretty pleasant: You eat at least three servings of whole grains a day, two portions of vegetables (one of which must be a leafy green), snack on nuts, eat lean proteins like chicken and fish, berries, and have a glass of wine a day. According to research, those who adhered to the diet rigorously were able to lower their risk of cognitive decline later in life. You can’t trust all diets, warns Dr., but he likes this approach: “I tell my patients that if you follow a reasonable diet with lots of fresh fruits and vegetable that balances different food groups, and avoid obesity, you will be OK.”

Get your snoring checked out

Another way to wreck your sleep without realizing it is with sleep apnea. According to the National Institutes of Health, sleep apnea occurs when a person’s upper airway becomes blocked repeatedly during sleep, reducing or completely stopping airflow. Many factors—from obesity to large tonsils to neuromuscular disorders—can cause sleep apnea. If left untreated, sleep apnea not only prevents restful sleep, but it can increase the risk of developing certain health conditions. “If left untreated, sleep apnea has significant cardiovascular consequences and consequences of mental function,” says  the Dr.  Recent research also links sleep apnea to the accumulation of biomarkers for Alzheimer’s disease. Treatment may save your brain, not to mention your life.

Protect your head

According to the Alzheimer’s Association, there is a strong link between serious head trauma and developing Alzheimer’s later in life, especially if the injury involves loss of consciousness. A review of research  suggests head injuries that require medical attention may increase the risk of dementia and Alzheimer’s disease. Wear a helmet while cycling, make your home fall-proof, and always use a seat belt to help protect your noggin.

Have some tea and honey

Green tea has loads of health benefits: One study found that a compound in the beverage can disrupt the formation of toxic plaques that contribute to the Alzheimer’s disease. In addition, Acacia honey (a type of honey produced by bees who feed on Acacia flowers) is considered to be highly nutritional with strong antioxidant and immuno-modulatory potential, making it a potential candidate for both cancer prevention and as a therapeutic agent in the management of Alzheimer’s disease.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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8 Dead Simple, Science-Backed Ways To Improve Memory and Rid Brain Fog

Irrespective of age, often, we go to a place to pick something, then forget as to why we went there. I'm sure this has happened to many of you out there. But such incidents aren't always associated with memory loss.But concern may arise when they interfere with most of our daily activity. Unfortunately, we now live in a world where our attention span is less than a goldfish, but if a walk in the park or a vacation doesn’t seem to help your memory or focus, or people close to you begin to notice your inconsistencies, then consider speaking with your doctor to discern all potential causes.

The Causes of Brain Fog

Brain fog is not a medical term, though usually interpreted as forgetfulness, confusion, lack of mental clarity, and lack of focus, and may be due to a single or any combination of issues such as  hormonal imbalances, stress, poor diet, gut issues, blood sugar dysregulation, insomnia, thyroid issues, mood disorders, fatigue, medication, pregnancy, autoimmune diseases, and dementia, to name a few. 

Your knowledgeable healthcare professional will ask questions to help rule in or rule out certain conditions, may perform physical exams as appropriate, and potentially order certain blood work, imaging, or perhaps additional tests that may not be covered by insurance. A diagnosis certainly helps guide a treatment plan (then it addresses the cause of concern), however, regardless of the results there are many lifestyles and natural approaches that can improve function as well as overall health.

How To Prevent Brain Fog – Lifestyle Changes

New neuronal connections and ‘rewiring’ the brain is important for us both as a species, and throughout our daily life in order, to adapt to new scenarios. To strengthen these connections on a regular basis, ensure that you are, being social, and seek to play more brain games, switch up your routine (e.g. brushing your teeth with the opposite hand), and continuously learn new skills and knowledge to foster these attachments. 

Exercise (especially aerobic from walking to running) is also incredibly important in enhanced learning due to new hippocampal connections (responsible for learning and memory), as well as being able to help address post-stroke rehabilitation, stress, and depression. Consider working with a fitness professional if you’re starting a brand new regimen, or interested in increasing your fitness goals.

Sleep is critical to overall health as it helps solidify those new neuronal connections, encoding information, and memory, in addition to melatonin being our most potent endogenous (we make it ourselves) antioxidant. We can get the most value once asleep around 10/10:30 pm, as it’s made between 11pm-3am. It also varies inversely with cortisol, our stress hormone, which can actually impair memory formation. Outside our body, our potential constant exposure to environmental toxins such as like heavy metals and fragrance in our beauty and cleaning products can be an additional obstacle to overcome in achieving mental clarity.

How To Prevent Brain Fog – Dietary Changes

Nutritionally, decreasing sugar consumption (especially artificial sweeteners, as they have been linked to Alzheimer’s disease- also known as Type 3 Diabetes) is the most important step. This also includes simple carbohydrates (especially those from white flour), and alcohol as these two get metabolized quickly to turn into sugar and promote inflammation.

In addition to cutting back sugar, opt for  more Mediterranean based diet by increasing consumption of vegetables, especially dark leafy greens and cruciferous, as well as healthy fats (most of our brain is comprised of fat) like olive oil, fish (wild caught is best), avocado, and coconut oil; this can both preserve and boost brain function. 

Lastly, consider an elimination diet, diet diary, testing, or any other method that can also rule out a potential food allergy, sensitivity or intolerance  (e.g. gluten intolerance can commonly lead to ‘brain fog’). Poor gut health can affect absorption of important vitamins and minerals that not only affect brain health but overall health as well. Furthermore, the gut is now touted as the second brain, making the same neurotransmitters as our brain and uses the vagus nerve to ‘talk to’ the brain in what we need. There are strong links between our gut integrity and brain function .

How To Prevent Brain Fog – Therapeutic Supplements

Supplements are meant to supplement, not replace an unhealthy lifestyle, so as these changes are being implemented, it can be helpful to add in these brain boosting nutrients for extra support. Vinpocetine, for example, can help improve memory and concentration by increasing blood flow to the brain, uptake of glucose to neurons, and increase levels of the acetylcholine neurotransmitter, which is especially important to regions related to memory.
Vitamins C & E are potent antioxidants and studied to also have beneficial effects on memory (especially E) as the brain is a vulnerable organ to aging and oxidative stress. Acetyl-L-Carnitine is also noted to support cellular production and cognitive benefits especially as it can cross the blood brain barrier (participates in energy production within the brain). Additional therapeutics include CoQ10 (involved in cellular energy), alpha lipoic acid (great antioxidant, good for cell membranes), and fish oil (especially DHA).

Brain Fog – The Bottom Line

To recap:

1. Stay social
2. Switch up your routine
3. Keep learning
4. Exercise
5. Sleep well
6. Swap sugar, carbs, and alcohol for healthy fats
7. Test for food sensitivities
8. consider supplements

The majority of conditions in current times have multiple risk factors and reasons for developing, so while a single supplement or pharmaceutical may help, it’s imperative to discern and treat the reason why dis-ease is present not only for relief but for prevention. Before beginning any therapies, best to discuss with your knowledgeable health care professional who is also aware of potential herb/drug/nutrient interaction, and quality of potential supplements. Fortunately, many of the strategies used to strengthen brain health can also cross over to enhancing overall health.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com    

12 Ways to Take Control of Your Life

It seems, more often than not, that exhaustion and achievement go hand in hand. But a burn-out is no symptom of success, it's your body's way of telling you to slow down. A short quick fix may seem like a good solution, but in order to get to the root of the problem, fundamental change takes time. These 12 powerful ways will help you take charge of your destiny and transform your life.

 

1. Get all the sleep you need A good night's sleep cleans your brain of toxins that build up during the day, studies show. Aim to get a full seven to eight hours of sleep, by getting just 30 minutes more sleep than you are getting now, be that at nighttime or a midday nap.

2. Be mindful while you eat Studies show that mindful eating can lift your mood, decrease stress, and promote weight loss. But, mindful eating takes practice. It challenges you to consider the essence of everything you consume - where it came from, the nutritional benefits it has on your body, and how your food got to your plate. Mindful eating focuses on building a healthy, sustainable relationship with food. 

3. Skip the caffeine Being a stimulant, caffeine directly affects your central nervous system. Consuming too much coffee can make your heart race and head pound. If you're feeling anxious, stressed, or burned out, coffee isn't your long term fix. Rather, opt for something that offers a long term solution, such as exercise or meditation, to help you feel energized and awake. 

4. Get (and stay) active There's no better mood-booster and stress-reducer than movement. Exercise has been shown to protect memory and thinking skills. Exercising in the morning can help set the pace for the rest of the day, sharpening your focus. Try getting an extra 10 minutes of moderate activity each day, slowly working your way up to the recommended 30 minutes daily. 

5. Take comfort in silence Meditation really works. Around 80% of doctor's visits are due to stress-related problems. Meditation has been found to reduce stress, boost immunity, improve sleep, and, possibly, increase happiness. People who meditate are generally less anxious when confronted with challenges. 

6. Take care of your skin Forming healthy skin care habits does take time. Consistency, repetition, and embracing your new routine will do a lot of good for your skin. Opt for products and foods that naturally nourish the skin and follow through with a daily and nightly skin care ritual that will make you feel healthy and beautiful. Over time, you will begin to notice a lift in your skin. 

 

7. Do things that make you happy As the saying goes: 'Starve your ego and feed the soul.' Just because something brings you a sense of achievement, it does not necessarily mean that it will fill you with joy. Whatever you choose to do, do so because it makes you happy, not because it's something to mark off your to-do list. 

8. Listen to your intuition Listen to that persistent gut feeling when making a big decision. Your body will tell you what it wants from you before you need it. If you're feeling tired, take a nap. If you're in need of a vacation, go on a trip. If something doesn't feel quite right, look into it. Listening to your gut does take practice. Be patient and it will pay off. 

9. Mix things up Routine can be beneficial on occasion. Though every now and then, challenge yourself to do something completely new at least once a week. It could be as simple as walking a new route to work, or starting the blog you always said you would. New experiences open your mind to new ways of thinking and perceiving, making you happier. 

 10. Surround yourself with positivity Build healthy relationships by being mindful of whom you fill your life with. Take time to reassess your relationships and consider the value they add to your life and well-being. People who are mindful of their relationships tend to be more confident in their judgment. 

11. Take the time to learn something new Learning new things have the capacity to make us happy. They could also enable us to live longer, stay open-minded, and live our lives more fully. Whatever you decide to learn, in the long run you will gain from keeping your brain sharp and young. 

12. Keep a journal Journal writing has been shown to relieve stress, boost comprehension, spark creativity, build confidence, and encourage you to accomplish your goals. You need not put too much pressure on yourself to write daily. The writing process itself is more important than how often you write. You can choose to write first thing in the morning, using a prompt like, 'how do I want my day to be?', or before bed time, releasing all of your anxious thoughts. 

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes 
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement