Increase Concentration Tips

ADHD is one of the commonest behavioral disorders that are found in mostly school going kids. In fact, this kind of trouble might affect kid's ability quite adversely. There are a few signs with the help of which ADHD in kids can be easily detected and some of the commonest ones are emotional turmoil, unfinished tasks, squirm and fidget, low focus careless mistakes and other related ones. 

Both interpersonal relationship and schooling success can be hampered to a great extent with this kind of mental disorder. This is why the kids facing the mentioned signs need to be thoroughly diagnosed medically so that the doctors can recommend best treatments that can provide fastest recovery and that too safely and easily. 

Best tips for tackling ADHD in kids:

1. Setting behavior limits: If you make your kids learn how to lead a disciplined life, then appropriate behavioral limits are established. Arrogant child is mostly exposed towards ADHD. 
2. Staying calm: Child anger should be efficiently controlled otherwise. ADHD cannot be cured. If the kids remain calm and quiet, then only their concentration level will increase, and they can show productive outcomes. 
3. Setting pressure free structure: sensible routines and scheduled charts are to be prepared so that unwanted risks can be easily avoided. If the kids are under tremendous pressure, then they might face different kinds of behavioral troubles. 
4. Allow kids to make wise choices: If you let your kids free, then only they will be able to take right decisions. Kids with a cool mind can take wise decisions that are very much appropriate for upgrading their performances. 
5. Advocating child: Child advocating is highly needed for maintaining a good and healthy balance. But too much strictness should be avoided so that your kids' behavior can be controlled with ease.  This should be done either by parents or tutors so that they can choose the best direction in life. 
6. Avoid muting any headstrong child: Communicate with your child so that a proper interaction can be maintained. If your child remains silent for too long, then they might face different behavioral troubles. 
7. Acquiring knowledge about ADHD: Both parents and kids should have equal knowledge about ADHD and then only the probable signs can be easily avoided, and the necessary treatments can be known. 
8. Being persistent: Persistent behavior is to be maintained, and if you find any deviation in your kids, then you should take them to a doctor.

Breathing is typically considered an involuntary action. The body does not have control over the rate at which we breathe and we barely pay attention to this aspect of our life. An individual leading a sedentary life can take anywhere between 17,000 and 30,000 breaths per day. For active people, this number can be even higher. But, do you ever pay attention to the inhaling and exhaling of air?

Mindful breathing is a state of focusing on one’s breathing. This involves concentrating on each breath as you inhale and exhale air. While the process seems simple, it can take a while for a person to be able to do so for a long stretch of time.

• Mindful breathing is considered a form of yoga and meditation. It has numerous benefits for our physical and mental well-being. It is also a great stress relieving technique. Mindful breathing also helps improve brain functioning and can slow down the rate of cognitive decline.
• When a person controls their breathing and regulates it, the amount of the stress hormone called Noradrenaline produced is controlled. This is because Noradrenaline is produced by the same site involved in breathing.
• Noradrenaline is a stress hormone responsible for the dilation of the pupils and increased heart rate during stressful events. When present in the correct amount, this helps create new connections within the brain. If the hormone is present in excessive amounts, the brain loses its ability to focus and becomes very excitable. On the other hand, if it is present in low amount, it can make the person feel sluggish and again have a negative impact on their ability to focus on any task. Thus by practicing mindful breathing, one can improve their concentration span and memory.
• Mindful breathing also helps the brain stay young.

By regulating breathing through techniques such as pranayama, the individual can experience a change in attention and emotional control over oneself. This keeps the mind steady. As a person ages, brain mass reduces. However, by creating new connections, this loss is balanced out and the risk of cognitive disorders such as dementia is reduced. This helps keep the mind agile even in old age. For this reason, mindful breathing is also looked at as a possible form of treatment for patients suffering from attention deficit disorder.

Did you know that what you eat affects your mental health as well? So, here are some foods that are good for your mental health. Read to know here.

• Research suggests that what we eat not only affects our physical health but also our mental health. And diets such as Mediterranean, Omega 3 fatty acids, high fiber can help In a significant way, we can manage our well-being with the help of a good diet.
• Eating a well-balanced diet which contains right carbohydrates, fiber, vegetables and fruits is associated with feelings of well-being. A study in the year 2014 proved high levels of well being among individuals who ate more fruits and vegetables.
• Poor nutrition could lead to physical health problems like obesity. The relationship between obesity and mental health problems is too complex. A systematic study's results conducted in the year 2010 show that people who were obese had a 55% increased of developing depression, whereas people having depression had a 58% increased risk of Obesity.

There are actually two ways nutritional changes can help with mental health: by following healthy habits and reducing unhealthy ones. For best results, you have to do both.

Eating the right foods for your mental health is pretty simple. You need to eat more real, whole, natural foods and less processed and junk food.

Here are some of the most nutritious, easily available, foods for maintaining the best mental health:

1) Broccoli -

Broccoli is rich in potassium, Vitamin C and folate. It also contains a lot of fiber which acts a prebiotic. Prebiotics make a friendly environment for probiotic bacterias to flourish in your gut.

2) Yogurt -

Yogurt is a fermented food with billions of probiotic bacteria. Probiotics break down nutrients for better absorption. This not only improves digestion but also allows the body and brain to better use the nutrients we consume. Recent research suggests that Good bacteria in the gut is essential for good gut health. Greek yogurt has the highest protein content with a thick consistency, and it is a good substitute for sour cream. There are some fun ways to eat yogurt. Add it to cereal, to fruit salads and smoothies, salad dressing, cold soups potato toppings….the list goes on.

Other than protein and probiotics, yogurt is also an excellent source of calcium, vitamin B and potassium.

3) Salmon -

Salmon is an excellent source of protein, potassium and Vitamin D. It is also a rich source of DHA omega 3. It has a high amount of B vitamins, including B12. Salmon provides tryptophan in the brain. It converts to serotonin, an important mood regulator, in the brain.

4) Berries -

Blueberries, raspberries, blackberries, and strawberries,  as well as other berries,  are rich in vitamin C and high in antioxidants. They also have a lot of fiber, potassium and digestive enzymes. Berries can be eaten raw or added to cereal, yogurt, and smoothies.

5) Eggs -

Besides mushrooms and fatty fish like salmon, eggs are one of the few rich sources of vitamin D. They are high in protein and are a good source of omega 3’s if they are from pasture raised chickens. Eggs are an excellent source of vitamin B12.

6) Chia seeds -

These tiny powerhouses have an enormous amount of omega 3’s. One tablespoon contains about 1769 mg of omega 3’s. The recommended amount of omega 3 is 1000-3000 mg per day. They also have calcium, magnesium, and potassium.

Incorporating these foods into your diet will provide essential nutrients. Eating these foods will provide many other nutrients which improve your mental health. The key to mental health is eating nutritionally rich food as part of a wide variety as a whole, real food.

If you're suffering from weak memory or memory loss, Ayurveda might be able to solve your problems. Ayurveda uses natural remedies to cure many diseases, and even though forgetting where you put your glasses or cell phones may not sound discrete enough, it may be early signs of dementia. Before it escalates to that level, here are 5 foods that you may try to curb it as the first signs appear.

* Almonds are one of the most effective food items to increase your brain power and cure amnesia. They are a rich source of Omega 3 fatty acids and antioxidants that hike up your mental prowess. They are best to have early in the morning, ground and mixed with milk and sugar (or a healthier supplement being honey), or otherwise, after being soaked overnight in water.

* Ayurvedic herbs, like rosemary, brahmi, ashwagandha, shankha pushpin, licorice plant, etc, are all known to have medicinal properties that improve your brain power. Regulated incorporation of these herbs in your diet in requisite amount relaxes your mind, and thereby improves its functioning capacity.

* Indian Gooseberry or amla, is rich in Vitamin C, as well as antioxidants, which helps boost immunity, but other than that, amla is also known to have properties to strengthen your nervous system. It is one of the best remedies for managing Alzheimer's disease. It can be consumed raw or dried, and at times along with white sesame seeds.

* Fish oil is an excellent way to enhance your memory, especially if you are a non-vegetarian. It contains rich quantities of Omega 3 fatty acids, which help rejuvenate your brain cells. But if you are a vegetarian or vegan, fish oil or even fishes like salmon, might not be the best suited to your dietary preference, in which case it may be more helpful to consume Omega 3 supplements which are readily available in the market or even fenugreek seeds.

* Cinnamon helps in revitalizing your mental health, when consumed, or even when smelled. Add a pinch of cinnamon to your food, or mix a teaspoon with honey, and it will work wonders for your mental health.

* Nigella seeds, black seeds or kalonji is another way to boost your memory. They are rich in antioxidants, and alongside also have anti-inflammatory and provide natural protection to neurons. Adding them to your meals can not only improve their taste but also enhance its remedial powers.

Study Smarter and Not Harder! There are few things We hear over and over again from students.

How they are studying for so many in a day? How they do not have even time for anything else in their life due to study pressure? How they are sleep deprived? How much they are stressed? And finally, after all the sacrifices and hard work, their exam performance is not what they expect.

Here are few tips to study smart, improve your grades and yet have a life! We all know that 2 hours of focused study will be much more productive than 4 hours of distracted study. And the good news is that concentration is a mental skill that you can develop and improve.

There are two ways to improve your concentration:

A. First, work on raising your brain's natural ability to concentrate or in other words, learn to increase your attention span.

B. Second, adjust the environment around you to make concentrating easier. Improving your concentration takes a little time and effort, but it is worth it. In my personal experience with students, I have seen noticeable improvement in relatively short time.

A. Ideas for daily concentration-boosting habits include:

1. Mindfulness meditation - many studies confirm that 20 minutes of meditation or more per day improves concentration and attention span. Mindfulness meditation, where one focuses on one's breathing, is one of the simplest way of meditation. Start with ten minutes in the morning and ten minutes before bed. To begin with you may try a guided meditation. One can easily find audios for guided meditation online.

2. Proper sleep -I am sorry to say this. Pulling all nighters will not help with your grade. Unless you are getting sufficient restful sleep, you are not going to be as mentally focused as you could be to study as well as answer questions in exams.

3. Food for your Brain - The more you use certain skills, the more they are reinforced in the brain. So it makes sense that playing concentration games and games that require you to focus will improve your concentration ability. You need to be consistent in this. Play for about 10 to 20 minutes each day. Have fun, and get the benefits but remember not to spend more than 20 minutes a day. Your goal is to improve your concentration and not just keep scoring higher in the game! Try Lumoscity and use only free version this will help you restrict your daily play time to 20 minutes and have maximum benefit.

4. Eat healthier - your brain needs the proper nutrients to allow you to focus. Eat more vegetables and fruits and avoid consumption of junk food as much as possible. Instead you could keep some nuts such as walnuts, almond or peanuts as in between munches. Lot of research has now proven that sugar is very harmful for our health. Reduce sugar and refined white flour in your diet as much as you could.

5. Exercise - is helpful in both reducing stress and increasing energy and focus. At-least 20 minutes a day would go a long way. Going for a short jog of 20 minutes will make next 4-5 hours of study very efficient.

B. Optimize your mental state and environment: In addition to building the habits described above into your daily routine; also adjust your environment and your current mental state to improve your concentration when studying.

1. Create a study space - Your brain loves routine. Create a place where all you do is study. An obvious choice is a secluded desk of some kind, but the trick is to make sure you only study in that spot. Studying in bed is a bad habit, for example, because your body is trained to want to sleep once you get into bed.

2. Remove distractions - Turn off the ringer on your phone and take other steps to prevent interruptions. Don't study with the television on or with radio playing. Some studies have shown that soft instrumental music (no vocals) can help improve your concentration.

3. Reduce background noises - If you have to study or work in an environment where it is too loud (classroom or open space) or too quiet (such as at home or at a library) you can get easily distracted by outside influences. With the right amount of background noise you can actually block out distractions and enhance your creative thinking.

4. Use timer - Set a time limit when you need to study new material. For example, let's say you want to read one chapter in a book (and remember it). Decide in advance that you can have 45 minutes to read the chapter, and 15 minutes to review it. Set a timer to keep yourself honest, then pace yourself to keep within the allotted time.

5. Stay motivated - If you see studying as burden, it's hard to concentrate. One way to stay motivated is to set up a reward system. Tell yourself you have to earn that hour of watching your favorite show later in the evening by first completing 2-3 hours of intense studying. That way, even if the material is dry, you have the reward to look forward to.

6. Take breaks - Take a break every two hours. You mental energy will begin to decline after a long period of study. So every two hours or so, take a ten minute break. Walk around, eat a light snack, or just stare at the wall to relax your mind.

The exam season has arrived. Students can be seen immersed in their books and notes. Excitement is in the air and so is anxiety. While the former is a good thing to see, the latter raises concerns in the minds of parents and teachers but the fact is that anxiety before exams is a normal thing. The pressure to perform will make students experience nervousness, which is alright, but only if it is up to a limit. If it reaches an unhealthy level, it needs to be managed. If a student experiences the following symptoms before exams, then the anxiety is unhealthy and it is time for a session with a psychologist.

1. Excessive sweating
2. Fast heartbeat
3. Nausea
4. Headache
5. Diarrhea
6. Difficulty in breathing
7. Lightheadedness
8. Dizziness
9. Dry mouth
10. Gastrointestinal discomfort

These symptoms are an indication of the student being in the grip of panic and fear. Nevertheless, it can be managed and controlled with the following tips.

1. Make a study plan for preparation: In some cases, students get anxious because they are not ready with the preparation and days before the exam, they feel at a loss as to how they will answer the questions in the exam. To avoid this, students should make a plan for preparation, devoting adequate time to each topic so that the entire syllabus is covered and their preparation is complete.
2. Meditate and try breathing techniques: Meditation is a great relaxation technique that soothes the mind and body. Also, taking deep breaths (inhaling and exhaling) for 15 to 20 minutes can go a long way in controlling the symptoms of anxiety. In addition, meditation gives you confidence, removes negative thoughts and also improves your concentration and memory.
3. Exercise regularly: Getting involved in physical activity before an exam seems like a waste of time to many but it is necessary to avoid tension and stay healthy. So, if sports cannot be indulged into, one should go for exercises such as stretching and aerobics as they relax the tensed muscles and keep fatigue at bay.
4. Eat green vegetables and light food: Eating healthy is also important during exam preparation. If one skips meals or takes recourse to fast foods, it makes anxiety worse. In fact, junk food makes one drowsy. On the other hand, fruits and vegetables are light and easy to digest. They also provide complete nutrition and ensure the sustained release of energy during the study sessions.
5. Sleep well: Many students compromise on sleep thinking it would help in studies but lack of sleep leads to poor focus and concentration which further affects the studies. It also makes one irritable and drowsy. So, one should make sure that one is getting 6 hours of sleep every day.

Exam anxiety is not an uncommon phenomenon. In fact, it is said that a small amount of anxiety is a good thing as it motivates one to perform better. It leads to nervous energy which keeps one alert but the moment it gets out of hand, it is a cause for concern. So, one must seek help if one is experiencing anxiety symptoms and follow the above-mentioned tips. It will surely help a student.

Study Smarter and Not Harder! There are few things I hear over and over again from students.

How they are studying for so many in a day? How they do not have even time for anything else in their life due to study pressure? How they are sleep deprived? How much they are stressed? And finally, after all the sacrifices and hard work, their exam performance is not what they expect.

Here are few tips to study smart, improve your grades and yet have a life! We all know that 2 hours of focused study will be much more productive than 4 hours of distracted study. And the good news is that concentration is a mental skill that you can develop and improve.

There are two ways to improve your concentration:

A. First, work on raising your brain's natural ability to concentrate or in other words, learn to increase your attention span.

B. Second, adjust the environment around you to make concentrating easier. Improving your concentration takes a little time and effort, but it is worth it. In my personal experience with students, I have seen noticeable improvement in relatively short time.

A. Ideas for daily concentration-boosting habits include:

1. Mindfulness meditation - many studies confirm that 20 minutes of meditation or more per day improves concentration and attention span. Mindfulness meditation, where one focuses on one?s breathing, is one of the simplest way of meditation. Start with ten minutes in the morning and ten minutes before bed. To begin with you may try a guided meditation. One can easily find audios for guided meditation online.

2. Proper sleep - I am sorry to say this. Pulling all nighters will not help with your grade. Unless you are getting sufficient restful sleep, you are not going to be as mentally focused as you could be to study as well as answer questions in exams.

3. Food for your Brain - The more you use certain skills, the more they are reinforced in the brain. So it makes sense that playing concentration games and games that require you to focus will improve your concentration ability. You need to be consistent in this. Play for about 10 to 20 minutes each day. Have fun, and get the benefits but remember not to spend more than 20 minutes a day. Your goal is to improve your concentration and not just keep scoring higher in the game! Try Lumoscity and use only free version this will help you restrict your daily play time to 20 minutes and have maximum benefit.

4. Eat healthier - Your brain needs the proper nutrients to allow you to focus. Eat more vegetables and fruits and avoid consumption of junk food as much as possible. Instead you could keep some nuts such as walnuts, almond or peanuts as in between munches. Lot of research has now proven that sugar is very harmful for our health. Reduce sugar and refined white flour in your diet as much as you could.

5. Exercise - It is helpful in both reducing stress and increasing energy and focus. At-least 20 minutes a day would go a long way. Going for a short jog of 20 minutes will make next 4-5 hours of study very efficient.

B. Optimize your mental state and environment: In addition to building the habits described above into your daily routine; also adjust your environment and your current mental state to improve your concentration when studying.

1. Create a study space - Your brain loves routine. Create a place where all you do is study. An obvious choice is a secluded desk of some kind, but the trick is to make sure you only study in that spot. Studying in bed is a bad habit, for example, because your body is trained to want to sleep once you get into bed.

2. Remove distractions - Turn off the ringer on your phone and take other steps to prevent interruptions. Don't study with the television on or with radio playing. Some studies have shown that soft instrumental music (no vocals) can help improve your concentration.

3. Reduce background noises - If you have to study or work in an environment where it is too loud (classroom or open space) or too quiet (such as at home or at a library) you can get easily distracted by outside influences. With the right amount of background noise you can actually block out distractions and enhance your creative thinking.

4. Use timer - Set a time limit when you need to study new material. For example, let's say you want to read one chapter in a book (and remember it). Decide in advance that you can have 45 minutes to read the chapter, and 15 minutes to review it. Set a timer to keep yourself honest, then pace yourself to keep within the allotted time.

5. Stay motivated - If you see studying as burden, it's hard to concentrate. One way to stay motivated is to set up a reward system. Tell yourself you have to earn that hour of watching your favorite show later in the evening by first completing 2-3 hours of intense studying. That way, even if the material is dry, you have the reward to look forward to.

6. Take breaks - Take a break every two hours. You mental energy will begin to decline after a long period of study. So every two hours or so, take a ten minute break. Walk around, eat a light snack, or just stare at the wall to relax your mind.

Concentrating is the first step to learning anything new. It only makes sense that if you improve your concentration, your memory will improve also. How can I help? If you want to get individualized expert opinion about how you are studying currently and what ways you can improve; book an audio consultation with me. Once I know what your current study methods are, I will be able to give you specific tips to improve upon. Most likely once you incorporate my tips you will be spending less time studying and your grades will improve. That's what is studying smarter and not harder means!!

If you're suffering from weak memory or memory loss, Ayurveda might be able to solve your problems.

Ayurveda uses natural remedies to cure many diseases, and even though forgetting where you put your glasses or cell phones may not sound discrete enough, it may be early signs of dementia. Before it escalates to that level, here are 6 foods that you may try to curb it as the first signs appear :

* Almonds are one of the most effective food items to increase your brain power and cure amnesia. They are a rich source of Omega 3 fatty acids and antioxidants that hike up your mental prowess. They are best to have early in the morning, ground and mixed with milk and sugar (or a healthier supplement being honey), or otherwise, after being soaked overnight in water.

* Ayurvedic herbs, like rosemary, brahmi, ashwagandha, shankha pushpin, licorice plant, etc, are all known to have medicinal properties that improve your brain power. Regulated incorporation of these herbs in your diet in requisite amount relaxes your mind, and thereby improves its functioning capacity.

* Indian Gooseberry or amla, is rich in Vitamin C, as well as anti oxidants, which helps boost immunity, but other than that, amla is also known to have properties to strengthen your nervous system. It is one of the best remedies for managing Alzheimer's disease. It can be consumed raw or dried, and at times along with white sesame seeds.

* Fish oil is an excellent way to enhance your memory, especially if you are a non-vegetarian. It contains rich quantities of Omega 3 fatty acids, which help rejuvenate your brain cells. But if you are a vegetarian or vegan, fish oil or even fishes like salmon, might not be the best suited to your dietary preference, in which case it may be more helpful to consume Omega 3 supplements which are readily available in the market, or even fenugreek seeds.

* Cinnamon helps in revitalizing your mental health, when consumed, or even when smelled. Add a pinch of cinnamon to your food, or mix a teaspoon with honey, and it will work wonders for your mental health.

* Nigella seeds, black seeds or kalonji is another way to boost your memory. They are rich in anti oxidants, and alongside also have anti-inflammatory and provide natural protection to neurons. Adding them to your meals can not only improve their taste but also enhance its remedial powers.

When it comes to the brain, simple and easy-to-make juices can make a lot of difference. These juices not only improve your memory but are of great help to the cognitive functions as well. While green tea is a known component for increased brain function, there are other drinks too, which can charge your brain over the long term if consumed daily.

Some of them are mentioned below:

1. Beet juice: Apart from being a nutritional powerhouse, beet juice is a great source of nitric acid. It helps with blood flow in the body. A smooth blood flow, on the other hand, helps the brain in functioning properly. A study has found that people who consume beet juice have an increased circulation in the brain resulting in increased brain activity. This juice is sweet in taste and can be consumed every alternate day.
2. Berry smoothy: Acai berry is a fruit which has a South African origin and hits the top of the list when it comes to brain assisting food. It increases the flow of the blood and dilates the blood vessels. However, it is extremely expensive. Berries also have a similar effect on the brain, but they are less powerful in nature. You can mix Acai in frozen berries juice and drink it every day. Frozen berries retain freshness and have nutritional benefits. This drink will improve your brain and increase blood flow in the body.
3. Pomegranate juice: Pomegranate is a great antioxidant and limits the free radicals from damaging the brain cells. Antioxidants are also credited with increased blood flow and protection of the heart. A healthy cardiovascular system is synonymous to an increased brain function. Surprisingly, pomegranate has more antioxidant content compared to red wine and green tea. Pomegranate juice can be consumed daily during the morning or afternoon.
4. Carrot juice: Carrot is known for its healthy components that are beneficial for the eyes. Recent studies have revealed that they are great for the brain too. Like other coloured vegetables, they are a great source of antioxidant and have a high content of beta-carotene. Carrot juice can reduce the inflammation of the brain cells and improve memory. Carrot juice is not at all bitter and can be consumed every alternate day after your meal.
5. Cocoa: A Harvard study revealed that two cups of cocoa on a daily basis greatly help a person in improving memory. Cocoa contains flavanols that keep the blood pressure normal and relaxes the blood vessel linings. Cocoa is also known to be a great antioxidant agent that limits the free radical to affect the brain cells. Cocoa should not be overloaded with sugar and should be consumed hot before starting your day.

These drinks help charge your brain and maintain a good mental health forever.

Six hours of sleep daily is as important as the food you consume and the amount of exercise you do, in a day. Poor sleep can lead to reduced concentration on the next day coupled with low productivity. Duration of sleep varies with age, mental status, physical illness, family problem, etc.

Here are a few benefits of getting the required amount of sleep every night:

1. Sleeping improves memory: Lack of sleep has a negative effect on your brain, which affects your memory and retention. If you sleep more, you are more likely to retain things because, in your sleep, your mind goes over everything you’ve read when you were awake. This process is called consolidation. Thus, an optimum amount of sleep helps you retain whatever you have learnt during the day.

2. Stimulates creativity: Getting sleep for the required number of hours is a necessity as your creativity levels are bound to soar after some good rest. Working relentlessly without a break in between can lead to saturation in your creativity levels. Thus, rest is a requisite for a spur of creativity.

3. Reduces stress levels: Not sleeping enough adds even more strain on your brain. Sleep deprivation increases stress, which adds to the blood pressure level and cholesterol in the blood, putting you at risks of suffering from coronary diseases. Thus, to keep your heart health intact, it is important to sleep for at least six hours, which is a minimum requirement for your body.

4. Prevents weight gain: Sleep deprivation can lead to an alteration in your hormone levels, which activates the cortisol (a fat producing hormone), thereby, leading to obesity. It also leads to negative modifications in your diet and a lethargic approach to your regular exercise routine. Thus, the easiest hack to lose weight is to get adequate sleep at night.

Because the benefits you gain out of sleeping for a minimum of six hours are invaluable, you should aspire to give your body the rest it deserves.