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Mr. Alfred Mascarenhas

Psychologist, Bangalore

Mr. Alfred Mascarenhas Psychologist, Bangalore
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Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; a......more
Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; as a health provider being ethical is not just a remembered value, but a strongly observed one.
More about Mr. Alfred Mascarenhas
Mr. Alfred Mascarenhas is one of the best Psychologists in Kasturi Nagar, Bangalore. He is currently practising at Crest Councling Centre in Kasturi Nagar, Bangalore. Book an appointment online with Mr. Alfred Mascarenhas and consult privately on Lybrate.com.

Lybrate.com has a number of highly qualified Psychologists in India. You will find Psychologists with more than 35 years of experience on Lybrate.com. You can find Psychologists online in Bangalore and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Crest Councling Centre

#20, 3rd Cross, Kasturi Nagar. Landmark: Next To Water TankBangalore Get Directions
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Im 27years old male. I get severe headache morning after I wake up. Im also undergoing medication for depression from dec 2015.

Masters in Clinical Psychology
Psychologist, Lucknow
Im 27years old male. I get severe headache morning after I wake up. Im also undergoing medication for depression from...
Ension headaches are very common among individuals and can range in pain severity. If you���re anxious, stressed, depressed, or have experienced recent trauma to the head, your headaches are probably stemming from this. Though this type of headache is common, it can occur any time, not just in the early morning. To prevent early morning headaches, follow these guidelines: Get enough sleep, but don���t oversleep. The right amount of sleep can reduce stress on your body and the chance of a headache. Not oversleeping also prevents unnecessary fatigue. Eat a healthy diet. Many headache types are related to poor nutrition. Counter this by eating healthy foods and avoiding sugar and junk food. Avoid overconsumption of alcohol and other substances. This will prevent hangover headaches. Check with your psychiatrist.
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I am trying to do study but I can not concentrate more than 1 hour and I forget things very quickly what should I do.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Dear, You must be able to understand Concentration, attention span, recollection and distraction. If you are able to watch a movie for two hours continuously, if you are able to play a game for an hour, then you do not have any concentration problems. You can't be attentive towards your studies because you are not interested in it. You are able to watch movie and play game because you are interested in it. Human cannot be attentive towards anything for more than 10 minutes. Then you should study in such a way that your attention is continued and make the subjects are interesting to you. Effective learning techniques should help you. Recollection depends on anxiety, stress and other physical and circumstantial factors. Distractions while studying are plentiful. You should be able to overcome distractions or avoid distractions. Please understand the above. Change your study style and attitude accordingly. Please post a private question to me and I will help you with "effective learning" techniques. Take care.
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How to cope with my son with deep depression. Having tab rexipra 20 mg daily morning. Since past 7 months. How much time needed for him to get out of this state.

M. S. in Psychotherapy and Counselling
Psychologist, Jaipur
How to cope with my son with deep depression. Having tab rexipra 20 mg daily morning. Since past 7 months. How much t...
Along with medication alternative methods must be incorporated like counselling, relaxation techniques, exercise and healthy diet. The environment around him must be calm and positive.
1 person found this helpful
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How should I constrate on any thing I am a 17 years old study in syjc but I am not able to constrate on my study what should I do please help.

DNB, DPM, MBBS
Psychiatrist, Delhi
Mindfulness method for concentration. This is an easy mindfulness exercise, and one that you can do anytime throughout the day. Take a moment right now to try this. Check your watch and note the time. For the next 60 seconds your task is to focus all your attention on your breathing. It? s just for one minute, but it can seem like an eternity. Leave your eyes open and breathe normally. Be ready to catch your mind from wandering off (because it will) and return your attention to your breath whenever it does so. This mindfulness exercise is far more powerful than most people give it credit for. It takes some people many years of practice before they are able to complete a single minute of alert, clear attention. Keep in mind that this mindfulness exercise is not a contest or a personal challenge. You can? t fail at this exercise, you can only experience it. Use this exercise many times throughout the day to restore your mind to the present moment and to restore your mind to clarity and peace. Over time, you can gradually extend the duration of this exercise into longer and longer periods. This exercise is actually the foundation of a correct mindfulness meditation technique. You had to learn this method with therapist.If you want tom learn. Let me know.
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Hey. Since last year I've been suffering from short memory. I've been taking tablets (omega3 and Himalaya mentat) but what is the reason for me having short memory? It is affecting me because I am a student and sometimes I do not have the money to continuously buy tablets! I don't mind buying them but can I at least know the reasons why this is happening?

MBBS, MD - Psychiatry, MBA (Healthcare)
Psychiatrist, Davanagere
Hey. Since last year I've been suffering from short memory. I've been taking tablets (omega3 and Himalaya mentat) but...
Age related memory loss As everyone gets older it becomes more difficult to remember things, especially if one is getting over 60 years of age. This is because like other parts of the body, the brain also changes with age. How? Here’s how. Parts of the brain that handle cognitive functions, learning, memory, and planning shrink with age. Neurons (nerve cells) in the brain stop communicating efficiently. This is of course a gradual process. Arteries narrow with age and new blood vessels stop forming, so less blood reaches the brain thus slowing down its activity. Plaques may form that block communication between the neurons. Inflammation in the brain increases. Damage by free radicals increase as the brain ages. However, recent studies have indicated that the aging brain actually improves in certain areas such as vocabulary and other verbal forms. Another interesting finding is that the brain continues to develop new neurons even late in life. So essential communications can still be maintained through these neurons. Mild cognitive impairment Other common causes of memory loss include – Depression: Some people with depression may have slowed down thinking and mental abilities. Other symptoms could be – Low mood most of the time, irritability Insomnia Poor appetite Difficulty with affection Loss of interest in life, poor motivation, sadness, guilt Tiredness Medication: Certain medication too could cause memory loss or forgetfulness. This condition however improves once the medication is stopped. Anti-anxiety drugs – Alprazolam, diazepam, temazepam, chlordiazepoxide, etc. Cholesterol lowering drugs (Statins) – Atorvastatin, lovastatin, fluvastatin, etc. Antiseizure drugs – Acetazolamide, carbamazepine, ezogabine, gabapentin, etc. Antidepressants – Amitriptyline, clomipramine, doxepin, imipramine, etc. Painkillers – Fentanyl, hydrocodone, morphine, oxycodone, etc. Hypertension drugs – Beta blockers such as atenolol, carvedilol, metoprolol, propranolol, etc. Sleeping aids – Eszopiclone, zaleplon, etc. Dopamine agonists to treat Parkinson’s disease, certain pituitary tumors, and sometimes restless legs syndrome. Antihistamines – Brompheniramine, carbinoxamine, chlorpheniramine, clemastine, etc. Incontinence drugs – Oxybutynin (Oxytrol), darifenacin, etc. Medical conditions: Certain medical conditions can directly affect the way brain functions. Some of these conditions are – Stress and anxiety Underactive thyroid, in which the thyroid gland does not produce sufficient hormones Subarachnoid haemorrhage, that is, bleeding in the brain Vitamin B1 or thiamine deficiency Transient global amnesia in which there is a sudden episode of memory loss that cannot be recalled afterwards Brain tumour Alcohol misuse Dementia and the various types of dementia Dementia is perhaps the most severe of the memory problems that affects your daily life. It usually occurs in people who are over 65 years of age. Dementia is actually not a disease but a syndrome that consists of loss of functions involving memory, thinking speed and reasoning. Symptoms of dementia include – Forgetting recent events Difficulty remembering names and places Asking questions repetitively Becoming confused in unfamiliar environments Difficulty planning and organizing Difficulty in verbal skills Changes in personality and mood Depression Dementia can be caused by all the above mentioned causes plus 60 different illness, but the primary and most common cause is the Alzheimer’s disease which account for 50 to 60 percent of dementia cases. I hope this helps.
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How I increase my memory? I forget everything after sometimes? I have hair fall problem. Everyday some hair fall occurs.

MBBS, Diploma In Dermatology And Venerology And Leprosy (DDVL)
Dermatologist, Raigarh
How I increase my memory? I forget everything after sometimes? I have hair fall problem. Everyday some hair fall occurs.
HAIR Hair fall could b significant or just physiological without any systemic involvement. Firstly, don't stress over it. Meditate. Practice yoga. Relax yourself. Stress vil increase your hairfall. Drink two litres of water. Eat plenty of pulses, meat, fish and milk. Avoid hair cosmetics. Wash hair twice or thrice a week. Shampoo should be done to wash dirt, dust and grime and not for anything else. Don't use dyes, bleaches or straighteners. Massage scalp to improve circulation. After a bath, don't blow dry your hair instead naturally dry hair. If any scalp infection, get it treated. Any allergy should be taken care of. 1.tab biotin daily for 1 month 2.tab fe ( if your fe level is reeduce ) 3.scalp massage with antioxidant oil
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I am 26 year old and I am very depress because of my job so will you please suggest me what should I do?

DNB in Psychiatry, completed course from Asha Hospital, Hyderbad
Psychiatrist, Salem
Sir, it appears to be a work related stress. Try to do regular physical excercise. And try to share all your things with your good friend who can listen to you. Still the same problem persists, then see a psychiatrist.
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I cannot control my anger when others react in selfish manner this leads to continuous fights with in-laws and husband result is we are heading towards divorce.

C.S.C, D.C.H, M.B.B.S
General Physician,
Anger management: 10 tips to tame your temper ANGER: There is a saying "Frustration begets anger and anger begets aggression. Direct anger, is expressed toward the object perceived as the cause of the frustration. If a machine does not work, you might hit it or kick it. If someone gets in your way, you could verbally threaten them or push them aside. If the source of the frustration is too powerful or threatening for direct aggression, displaced aggression is often used. The aggression is redirected toward a less threatening and more available object. An angry person often acts without thinking. The person has given in to the frustration and they have given up restraint. Anger can be a healthy response if it motivates us to positive action but all too often the actions we engage in when angry are destructive. Indeed, if we could see a videotape of ourselves getting angry, the humiliation might well help cure us of anger. When you feel frustration building, you have to practice learned responses that lead to healthy actions instead of destructive ones. GIVING UP: Giving up on a goal can be productive if the goal is truly out of reach. However, more often giving up (quitting or being apathetic) is another form of giving in to frustration. When repeatedly frustrated, people can drop out of school, quit jobs, or move away. Apathy is giving up all of your goals, so you cannot be frustrated by trying to reach them. We live in difficult time and we have to be persistent in order to accomplish. Consider how many projects you began, and then gave up, because you became frustrated and lost patience. Make a list of things you started and quit because they seemed too difficult. Now calculate the disappointment and loss you suffered by not dealing with the frustration in a more healthy way. Try to remember that quitters never win, and winners never quit. Losing your temper means you're a quitter. LOSS OF CONFIDENCE: is a terrible frequent side effect of giving up and not fulfilling your goal. A loss of self-confidence and self-esteem, means that If we quit once, then the next time we plan a goal, we may not be able to accurately assess our ability to carry it out and we stop trusting ourselves and our own abilities. This became a self-fulfilling and self-destructive attitude. You need to be able to learn that when the going gets tough, you say to yourself "It is worth it! and by following through, it not only gets the job done, but it builds self-confidence. STRESS: is the "wear and tear" our body and mind experiences as we adjust to the frustrations our continually changing environment. Too frequently, extreme, or prolonged frustration and stress strains us and generates distress signals. Our body experiences distress signals in a variety of ways, often in the form of: irritability, anger, fatigue anxiety, headache, depression, stomach aches, hypertension, migraines, ulcers, heart attacks, or colitis. DEPRESSION: Depression can affect almost every aspect of your life. It affects people of all ages, income, race, and cultures. Depression can affect the way you eat and sleep the way you feel about yourself, the way one think about things, and the way you interact with others. While we all feel depression at various appropriate times in our lives, excess or inappropriate depression cannot be easily dismissed or wished away. OTHER REACTIONS: abuse of drugs & alcohol is self-destructive and usually futile attempt at dealing with frustration, as are many eating and weight problems and addictions Whenever the immediate effects of the addictive behaviour wear off, users find themselves back in the same, or even worse, frustrating situation. Anger is among the gamut of emotions we exhibit as a reaction to a situation, and it is a 'normal' emotion too as long as it is kept under control. Some people have the propensity to explode when pushed to the extreme. They keep swallowing their emotions until they can finally do it no more, and erupt like a volcano. Others dealing with extreme anger are like a ticking time bomb. You'll never know what you unwittingly say or do can trigger an explosion. In either case, anger that cannot be controlled comes with a physical reaction. Your heart beats faster preparing you for both action and reaction. Your breathing quickens. You may clench your fist, tighten your shoulders and go into a defensive position. The problem arises out of the fact that it is almost impossible to feel anger and empathy at the same time. An angry person is seldom sensitive to the wellbeing of his victim, and hence may lash out verbally and sometimes physically. Such things done in the heat of the moment mostly leaves us with regrets. So here are a few ways to deal with extreme anger. 1.Approve it / Acknowledge it: The first step in solving a problem is recognizing that you have one. The fundamental problem here is that people believe they are on the right track and refuse to budge from their views. It is essential to realize that this step is not about deciding whether you are right or wrong, but acknowledging the fact that your reaction to the situation can be channelled in a better way. When getting someone to acknowledge their anger problem, be careful as to not use negative words like wrong, false and shouldn't. Instead, influence with positive words like can and should. Instead of saying 'You are wrong to react like this' you can say, 'I understand what you are feeling. Is there a way we can resolve this situation? 2.Understand / recognize the signs: Once you know that your problems exist, you can try devising ways that will work for you in dealing with the situation. You can count to 100 to calm yourself or simply decide to not speak until you can calm yourself. Knowing that you may enter into an argument in a situation, you can list down the points that you feel strongly about and discuss each of them one by one. Working your way through a finite list gives a better opportunity to reach closure at the end. 3.Free the mind/Find ways to let it go: Not all arguments end in closure. A lot of unsaid justifications cloud our mind repeatedly leaving us seething from the inside. Research has shown that the normal or neurological anger response lasts less than two seconds. Beyond that it takes a strong will to stay angry. Once you realize how much your anger is consuming your mind, decide to free your mind with meditation and other calming exercises. Tell yourself that some people and issues simply don't deserve your anger, emotion, reaction or time. If you or someone you know is suffering from anger management issues, consult a doctor today. Anger is good. It protects you. But intense, uncontrolled anger may destroy valuable relationships. Anger is a result of anxiety and fear. When we assume that our expectations will not be met, we become anxious. When we feel unsure about our own capabilities we become anxious. This anxiety creates fear. Anxiety comes from our beliefs. All beliefs can be modified. Anger has lots of energy. Avoid arguments/confrontations when you are very angry. When you are very angry you are likely to use rough language which may damage your relations and you are likely to behave impulsively. All this you might regret later on. Following are a few techniques which will help you to manage your anger in difficult situations: 1.Sit down and have a glass of water, slowly. This will help you to calm down a little. 2.Avoid or go away from that room or situation. Tell the people concerned, that you are angry and would like to discuss it some other time. 3.Deep breathing exercises help a lot. Close your eyes, take 10 deep breaths, turn your attention towards your body. See what is happening to your body. Tell your body muscles to relax. If your heart is beating fast, if you are breathing fast, continue deep breathing, till it normalises. 4.Now understand what is making you angry. Understand your own anxiety and fear related to the issue. 5.Let the other person know how you are “feeling”. Start your statements, “I feel hurt/insulted/let down/neglected etc. When you do this”, instead of saying “You hurt/neglect me”. When you express your feeling in this manner, the other person does not feel blamed, which makes the other person more receptive. 6.Focus on the current issue, don’t bring in past situations. 7.Tell the other person, what you want or expect, instead of telling what you do not want. E.G. Instead of saying “I don’t want you to go out now”, say “I would like you to stay at home today”. 8.Listen carefully what the other person wants to tell you. Give others a chance to voice their opinions. 9.Make an eye contact and be firm but polite while communicating your point of view. 10.Understand everyone’s responsibility in the situation. Try to see, what is your share in the problematic situation? Work on that. 11.Understand what change you want. 12.Have realistic expectations from others and also from yourself. If you wish to discuss about any specific problem, you can consult me by clicking consult option.
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It seems I'll go mad I don't know what to do and how to start nothing I want move ahead in life BT how I don't know what to do and how to do. I got married at 18 that I didn't get opportunity to study by now I feel quitting my life. My life is just worthless without any reason and goal. If you talk about starting my studies again m scared now. I do not have that confidence in me . How should I start .can you pls tell what should I do what should I do?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Ernakulam
It seems I'll go mad I don't know what to do and how to start nothing I want move ahead in life BT how I don't know w...
Hello Preeti , find out the area that you have interest. Think about what can you do to make your interest your profession it can be anything like stitching, designing,ornament making,computer graphics,teaching etc.. Concentrate studies on that particular area. Don't have a doubt of possibility. You can study at any stage of your life, what you need is dedication and strong will power. Don't ever feel helpless in life, appreciate your plus points ,and move forward with full confidence. Crying and blaming others for our life is an easy method of escape, all do it. You please think differently and do the needful.
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Hi i am 26 years old male my weight is 49 kg, last year I was very much in stress after that I have low libido and my urologist told me to have hormones checjked after blood test I have found that my total testosterones and FSH is low the values of hormones report are FSH 1.44 mIU/mL Total testosterones 361 ng/dL LH 3.87 mIU/mL Prolactin 5.10 ng/dL I have a low libido, kindly advice me to get normal naturally.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
Hi i am 26 years old male my weight is 49 kg, last year I was very much in stress after that I have low libido and my...
Dear lybrate-user, the testosterone deficienty is marginal. You can improve the testosteron level by exercises, eating lot of fruits and vegetables, engaging in social situations etc. Do not forget to get sun bath atleast one hour per day. You should work with your urologist for the solution. Take care.
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Hello sir/ mam. My friend has a problem of sneezing very frequently and due to that sneezing problem he often have problem in speaking too. This problem had arisen since 2014 and since then he consulted many general physicians but that of no cause. Apart from this he also says that he has cough in throat and nose always. He also has some allergy from dust. Please guide my friend. Thank you.

Diploma in Allergy and clinical Immunology, MBBS, MD - Paediatrics
Allergist/Immunologist, Kochi
Yes. He's got a condition called allergic rhinitis. So he can have these problems of voice change, cough etc. There are good medication s available now.
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I lost my happiness, every days I am filing very tired and very headache feel. So please help me for this situation.

MBBS
General Physician, Chennai
I lost my happiness, every days I am filing very tired and very headache feel. So please help me for this situation.
Do you masturbate a lot if so stop now eat well and exercise have eggs nuts vegs fruits you will gain strength.
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My husband is drink alcohol too much and he don't want to quit alcohol. He is 30 year old. Is naltrexone is help to stop drinking?

B.H.M.S
Homeopath, Patna
1. Sterculia q 20 drop in a glas of water at 8 pm and 9pm 2. Nux vomica q 5 drop in a glass of water at bed time. Report in 5 days.
2 people found this helpful
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50 year lady nervous break down after a very bad loss of temper. Now normal but has heavy head and nausea feeling.?

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
50 year lady nervous break down after a very bad loss of temper. Now normal but has heavy head and nausea feeling.?
Dear, nervous breakdown is not critical and people who suffer from it will show some anxiety depression symptoms for some time. Aged people will show more of those symptoms. It is usually treated with a combination of psychiatric medicines, psychotherapy, life style changes, meditation and exercise. I will help you. Please post a private question to me with all the details. Take care.
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I do not know what problem I have sometime its like my brain is moving right left inside skull and during this I feel like earthquake. Its happening from past 2 months .i do not know what is the symptom.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology
Psychologist, Palakkad
I do not know what problem I have sometime its like my brain is moving right left inside skull and during this I feel...
Dear user. I can understand. You are HEALTH ANXIOUS, it seems. Hypochondriasis is an Obsession with the idea of having a serious but undiagnosed medical condition. Health anxiety is not a serious mental disorder but without proper treatment the person affected could be depressed and continuously engaged in negative thoughts. I suggest online counseling, cognitive Behavior Therapy and Relaxation therapy. Take care.
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I m a boy I learned anything and forgets it during the exam or I keep something somewhere and forgets that means my memory skills are not good so how to create a good memory learning and remember something.

C.S.C, D.C.H, M.B.B.S
General Physician,
10 Study Tips to Improve Your Learning Study Tip 1: Underlining Underlining is one of the simplest and best known study tips. It’s easy to highlight the most significant parts of what you’re reading. One key sentence per paragraph and a few important phrases here and there. You can only retain a certain amount so it’s best to retain the most important information. Study Tip 2: Make your own note and taking notes is one of the most widespread study skills out there. Essentially the aim of note-taking is to summarise lectures or articles in your own words so you can easily remember the ideas. Study Tip 3: Mind mapping A good Mind map can save you many hours of study and further consolidate your knowledge for your exams. Mind Maps are an extremely versatile tools. They can be used for brainstorming, outlining essays or study topics and for general exam preparation, ExamTime offers the ability to create Mind Maps quickly and easily which makes them the ideal tool when it comes to exams. Study Tip 4: Flash cards:- Using these are a particularly effective method of learning when trying to assimilate different facts, dates, formulas or vocabulary. Subjects such as History, Physics, Maths, Chemistry, Geography or any language are made much easier if you incorporate Flashcards in to your study. Study Tip 5: Case Studies Sometimes it can be difficult to grasp the implications of some theories. This is where studying case studies can be a big help. Case studies can help you visualise a theory and place it in a more familiar and realistic context. This is especially useful in business or law subjects. Study Tip 6: Quizzes are an excellent way to review study notes in the weeks and days before an exam. Quizzes can show where your strengths and weaknesses are, so it allows you to focus your efforts more precisely. Moreover, if you share your Study Quiz with your classmates and test each other as much as possible you can discover even more details and areas you may have overlooked. So before any exam, make sure you create and share a bunch of different Quizzes with your Friends. Study Tip 7: Brainstorming This is another study technique that is ideal for studying with friends and/or classmates. Brainstorming is a great way to expand every possible idea out of any topic.
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I am not panic with the eptoin but want to stop in short interval of time any suggestion which give the strength to stop it in short interval of time. Eptoin is taking by one year after my accident.

M.Phil clinical Psychology, MS Psychotherapy and Counseling, PGDGC, MSc Psychology
Psychologist, Chennai
I am not panic with the eptoin but want to stop in short interval of time any suggestion which give the strength to s...
Eptoin is a medicine given for epileptic patients. If you have had a phase of epileptic attack after accident thaen it is not advisable to stop it till the full course is completed. But if the same has been prescribed for significant irritability, anger or other uncontrollable emotional upheavals after the accident then relaxation methods, emotion focused therapy, controlled breathing techniques etc can help. But its not advisable to stop the medicines abruptly. If you want to stop the medicines meet a clinical psychologist in your vicinity learn the methods properly and the you can gradually reduce the medicines.
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My brother is 21 years old and he is observing palpitations from long time. Other symptoslms includes less concentration power, weak memory, stressed mood, socially inactiveness, sleeplessness. He feels all these symptoms are due to frequent masturbation. We have consulted multiple doctors. They are giving him anti depressents. But there is no improvement in his health. We are very much worried. Please guide us through the situation.

International Academy of Classical Homeopathy, BHMS
Homeopath,
Hi sir, if your right than give him lyc 200 twice a day for 4 days. You have come here to get well. We are here to select the possible medicine for you. In order to do that, we depend on your co-operation. Homoeopathic medicine is mainly selected on the symptoms you give us. If we are to make a successful prescription, we must know all the details of your sickness. Take care inform me if any querry thanks.
4 people found this helpful
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How can I increase my memory. I forget things after some time. Please suggest me.

MBBS
General Physician, Mumbai
Drinking hot milk of cow every night before sleep and taking dairy products like paneer , yoghurt in foods with control in quantity , is best way to improve memory and clarity of thinking
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