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Meditation Health Feed

Is It Different To Study Smart And Hard?

Is It Different To Study Smart And Hard?

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!!

1 person found this helpful

Top 5 Effective Ayurvedic Tips For Weight Loss

Top 5 Effective Ayurvedic Tips For Weight Loss

Obesity has emerged as one of the most common and serious health problems today, affecting all and sundry. Children, in particular; are the worst affected. Obesity is an amalgamation of sedentary lifestyle, unhealthy eating habits and certain medical conditions. If neglected, it can create havoc. Diabetes, high blood pressure and hypertension are some of the major health complications that obesity can lead to. Thus, one needs to control and check this menace at the earliest. Maintaining a healthy body weight is the best way to control obesity. Many surgical and non surgical options are available to lose weight. Weight loss the Ayurvedic way is not only effective, but 100% natural.

The following Ayurvedic tips, if practiced diligently, can give you a lot to cheer about.

For an effective treatment, one needs to understand their body type well. Ayurveda classifies people in two categories. People of the Vata Type (more of ember and air in their system), those who can eat like a glutton and yet have a figure to die for. On the contrary, people having more of earth and water in their system (Kapha Types) can put on weight at the drop of a hat.

1) Exercise your way to fitness - The benefits of exercise are immense. Start your day with a 30 - 45 minutes exercise to feel the difference. Jogging or brisk walking will do you a world of good. It will give you the extra zeal to fight the unwanted fats in your system.

2) Yoga and pranayams - Our body is made up of seven chakras. Proper activation and functioning of the chakras are important to enjoy a sound health. Yoga and Pranayams are instrumental in activating these chakras. Meditation also rejuvenates a person mentally and physically. A sound mind and body positively responds to the various Ayurvedic weight loss programmes.

3) Healthy Sleeping Habits - Early to bed and early to rise can indeed make a person, healthy, wealthy and wise. People with unhealthy sleeping habits are more likely to be obese. Work is important, but not at the expense of one's health. A 10.30 pm - 4.30 am sleep schedule is highly recommended.

4) Eat healthy - Unhealthy eating habits contribute significantly to obesity. It should be noted that starving will do you more harm than good. A healthy practice is to have small meals at regular intervals. Do not keep your stomach empty. Reduce the carbohydrate and fat intake. Include lots of vegetables, fruits, lean fish, and low fat dairy products in your diet. Ayurvedic medicines like, Triphala churan, guggulu, Triushanaadi loha, shilajit, swarnmakshik bhasm and Medhohar guggul are very effective. However, these medicines should be taken under medical supervisions.

5)Try and avoid a sedentary lifestyle as much as possible. If your work requires you to sit for a long period of time, a short break every one hour can prove to be beneficial.

Ayurveda goes a long way to keep obesity and the associated health complications at bay.

1 person found this helpful

Among all kinds of meditation, which meditation ranks 1st in overall development like physical, mental,emotional, spiritual,intellectual in a supreme way which is scientifically proven and accepted by scientists, experienced by people who do it.

Among all kinds of meditation, which meditation ranks 1st in overall development like physical, mental,emotional, spi...
Hello all type of meditation are more or less similar.main goal is reach a thoughtless state and experience well being or happiness.you should not compare one type with other.
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Working Moms - 10 Exercises To Keep Stress At Bay!

Working Moms - 10 Exercises To Keep Stress At Bay!

Stress is a very common factor for all working moms. Work, home and taking care of the child all together causes great amount of stress in working mothers. Exercising makes the body release endorphins, which are stress fighting hormones and help in relieving stress. There are various types of exercises which a working woman can do.

  1. High energy activities: High energy aerobic exercises lead to an increased heart rate, which results in production of more endorphins that make the body fight stress naturally. They include running, skipping, dancing, etc. These also improve physical and mental health.
  2. Yoga: Yoga is excellent for stress relief. It involves movement and stationary poses or postures, along with breathing exercises. Yoga enhances the body's natural response to relaxation, making your life healthier.
  3. Tai Chi: Tai chi involves a series of flowing movements of the body along with breathing. Having its roots in martial arts, Tai Chi provides efficient stress relief.
  4. Pilates: This exercise involves a series of movements and exercises performed on a mat. Pilates enhance strength, flexibility, endurance and immunity of the body.
  5. Martial arts: Martial arts is an effective way of unleashing energy and venting out frustration, which result in reducing stress. There are different forms of martial arts to choose from, which include Judo, karate, Taekwondo and several others.
  6. Kick boxing: Kick boxing reduces stress to a great extent and involves punching and kicking, which is performed with discipline. Kickboxing incorporates a rigorous workout schedule and is a great way to vent out frustration and energy, releasing stress.
  7. Team sports: Team sports are an ideal way to relieve stress, work out and have fun, altogether. Playing tennis, cricket or football offers a double amount of stress relief. Playing with your family will encourage bonding, fun and help in relieving stress together.
  8. On the go exercises: Several exercises such as running or jogging and cycling allow you to have a break, breathe some fresh country air and get your mind freshened up. Along with the release of energy, travelling across beautiful places helps in stress relief.
  9. Meditation: Meditation is an amazing mind exercise for stress relief. It requires great concentration and must be performed in a quiet atmosphere. Peace of mind is obtained.
  10. Gym activities: A gym has a lot of exercising instruments and devices. They involve power and strength and energy is unleashed. This is an ideal vent for anger and frustration, which results in great stress relief.

Working moms face a lot of stress, which arise from various aspects of life, including work, home and children. Stress busting exercises should be practised to maintain a perfect mental health.

5 Ways To Deal With Depression!

5 Ways To Deal With Depression!

Depression is more than just feeling low or down. It is a serious illness that is caused by various changes in the brain chemistry. There are a lot of factors that cause depression, which range from genetics to chan ge in hormone level, stress, grief, medical conditions and other life circumstances. All these can lead to depression and that is something which does not go away on its own. However, there are a few efficient ways through which patients can deal with depression. These are as follows:

  1. Exercise: Taking a brisk walk for fifteen to twenty minutes every day can be very healthy, not only for your body,  but also for your mental health as well. Dancing, jogging, cycling and yoga are alternatives as well. Although, people who are depressed might not feel like doing any of those things, but one should try to do them anyway. Once a person gets into the exercising routine, they will start noticing the change in their mood. Deep breathing, yoga exercises and meditation can also help people feel better and less depressed.
  2. Anti-depressants: Three brain chemicals that are responsible for handling your mood are norepinephrine, serotonin and dopamine. During depression, the brain circuits that make use of these chemicals stop working properly. In this case, antidepressants can be very useful. These tweak the chemicals that run through the brain and help improve your overall mood.
  3. PsychotherapyIt is a method through which therapists find out a person’s everyday stressors. This therapy is a powerful treatment for depression. Combining psychotherapy with medications can be even better and more effective. This also makes the symptoms easier to take. When a person talks about his feelings and problems with a stranger, it can help him or her release certain amount of stress.
  4. Social support: Talking to a friend or attending group therapies has proven to be beneficial. However, it is important that the person you talk to is someone who you will feel comfortable around. Therefore, it could be someone you know or someone who empathises with you. This is possible either with your close ones or group therapies where the people you talk with, have been going through the same problem you have.
  5. Meditation: Calmness and meditation can help you channelize your positive energy and thoughts over the negative ones. It can help a person see new perspective, develop forgiveness and compassion. Much like exercise, meditating briefly can help you gain immediate effects. It helps a person get over depression. This happens over time. One might not be successful in releasing their stress at once. It is a process that takes time.

The treatment that you get for your depression will depend on the kind of depression that you have. Some might get psychotherapy while others might get antidepressants or for some, exercise could be enough.

6 people found this helpful

Anxiety - How To Overcome It?

Anxiety - How To Overcome It?

Living with anxiety on a daily basis can be really stressful. And while you are dealing with anxiety it is very important not to sway away with the symptoms and commit yourself to a treatment. For an instant release of anxiety, you really don't need to go for a vacation or to the spa or a weekend retreat. It is easy to beat anxiety within 5-15 minutes from your home. So don't think and instantly reduce your anxiety to give yourself a wonderful day.

Here are 5 tips to instantly reduce your anxiety:

1. Meditation: Meditation for a few minutes daily helps relieve anxiety. As per research, doing meditation daily changes the neural pathways of the brain thereby making it more flexible towards stress. Meditation is the simplest way to beat anxiety. All you have to do is just sit straight with feet on the floor and closed eyes. Next just focus your energy on reciting a mantra.

2. Deep Breathing: A 5-minute breathing regime is a sure shot to relieve anxiety. Sit straight with closed eyes and place your hands on your abdomen. First, start with slow inhalation of air through the nose. Feel the breath through your abdomen and head and then reverse the process by exhaling it out through the mouth. Psychologists state that deep breathing helps to bring down stress and anxiety by lowering the blood pressure.

3. Laugh Aloud: A good laugh is a nice way to shed off stress and anxiety. When you laugh chemical endorphins are released which elevate your mood. A good laugh also lowers the cortisol levels which are the stress hormone.

4. Talk to someone: Distracting yourself by talking to friends and family helps. The mind starts wandering when in anxiety and alone and the effective technique to talk to some trusted person helps. The support you get from family and friends just boosts you back and wards you off from the symptoms. In case of a panic attack, you can request the company of a friend and relative to watch over you.

5. Trick your Anxious Thoughts: Anxiety does not happen suddenly but is due to the mind's tendency to have negative thoughts spiralling day in and day out and the worse is that you have no control over the thoughts. Learn to tame these thoughts and the triggers which cause these to keep anxiety at bay. There are strategies which you can try to help you keep anxious thoughts away.

There are:

a. Question yourself when you experience anxiety. A long checklist helps you make your thoughts more realistic.
b. Give affirmations to yourself that everything is okay, you will get over the situation. Usually, affirmations are made to comfort one.
c. Know the physical symptoms as many times physical sensations like in case of a panic attack tend to trigger anxiety and stress. When you get used to the symptoms the mind does not send signals for anxiety to the brain. Create exercise to habituate yourself to a panic attack.

There is no cure for anxiety but the fastest way to get your anxiety under control is to simply manage it.

1 person found this helpful

Hereditary Heart Diseases - 10 Ways To Manage Them Well!

Hereditary Heart Diseases - 10 Ways To Manage Them Well!

While you may be worried about being affected with coronary diseases just because your forefathers suffered from it, there are various factors that are absolutely in your sole control. With a little change in lifestyle and following a well-regulated routine, you can easily keep your hereditary cardiac diseases at bay.

  1. Take a Healthy Diet Regularly: Increase the amount of green leafy vegetables and colourful fruits in your regular diet as they are rich in phytonutrients and other anti-oxidants, vitamins, fibres, minerals as well as anti-inflammatory molecules that would increase your immunity.
  2. Regulate Your Blood-Sugar Level: Studies show that blood sugar is a great contributor to cardiac diseases. So try to replace your high-carb diet with loads of fibre, protein and healthy fats to keep your blood-sugar level in control.
  3. Increase the Intake of Fibre: Try to increase the amount of fibre in your food chart by having lots of fresh fruits and vegetables, nuts and soya so that it amounts up to at least 50 grams a day. You may even include fibre supplements in your diet.
  4. Stay Away From Processed and Junk Food: We know you are crazy about fast food, but you must also include sodas, processed jams, fruit juices and soft drinks as well, which are the greatest contributors to diabetes and in turn lead to heart diseases.
  5. Increase the Intake of Omega-3 Fatty Acids: Try to include cold-water fish like sardine, salmon and herring along with flax seeds and sea weeds. This 'good' fat would keep your cholesterol level in check and lower down the amount of malicious LDL levels and transform them into harmless LDL particles.
  6. Get Rid of all Hydrogenated Food: This implies that you should abstain from having cookies, margarine, baked stuff and crackers. Don't be fooled by the label saying, "no trans-fat" and instead look for healthy coconut, olive or sesame oil.
  7. Abstain from Consuming Alcohol: Alcohol can do no good to any organ of your body. Instead, it triggers the amount of triglycerides, causes fatty liverand creates sugar imbalance in your body. By reducing alcohol consumption you can reduce inflammation, which causes various chronic diseases.
  8. Have good quality supplements: Along with having a healthy diet and workout, you must try to take in multivitamin and mineral supplements regularly to keep fit and active all around the year.
  9. Exercise Regularly: Researches report that a minimum of half an hour's exercise is required by our body regularly. After all, the heart is a muscle, and you must work out regularly to keep it healthy for a longer span.
  10. Manage your Stress Levels: Stress alone can lead to a fatal heart attackwithout prior signal. Take the time out to indulge in yogameditation, tai chi or anything that would keep your stress levels under control and help you to lead a happier, healthier life.
8 people found this helpful

10 Tips To Help You Overcome Social Anxiety!

10 Tips To Help You Overcome Social Anxiety!

Social anxiety disorder or social anxiety phobia is characterised by an extreme and often, unrealistic fear of social situations and scenarios. A patient suffering from this condition will usually be ridden with self-confidence and a sense of intense nervousness, as if he or she is being constantly watched and scrutinised. It may be caused by biological, psychological or environmental factors. Let us find out ten ways of getting over the same.

  1. CBT: CBT or cognitive behavioural therapy is a form of talk therapy that allows a patient to speak with a psychologist or psychiatrist, so as to find out the root cause of the condition. This form of theory helps in arriving at ways of overcoming the feelings of nervousness in social situations.
  2. Practice going out with smaller groups: It is said that sticking to small and intimate groups can help in overcoming the hesitation and self-esteem issues that many of these patients feel. Once they are comfortable, they can take on larger groups.
  3. Medication: Antidepressants and beta blockers are sometimes prescribed along with other kinds of medication, for patients who are unable to control their intense anxiety in social situations.
  4. Face the fear: A little introspection will help you arrive at the reason or root cause of your anxiety. This can help in facing the fears and tackling them. You can talk about these fears with someone.
  5. Unhelpful thinking: Tackle unhelpful thinking where you imagine people are looking at you in a certain way because they must be judging you. Tell yourself over and over until you believe that it is not true.
  6. Focus on yourself: The key is to focus on yourself instead of getting hooked on to what others may be thinking about you. This will help in banishing negative thoughts.
  7. Be in the present: Practice deep breathing or meditation to bring yourself back to the present every time you begin to think about what people may be thinking about you when you are in a social scenario.
  8. Lifestyle changes: Drinking less and not smoking at all can also help in the better production of hormones that will help in balanced thinking, especially in anxiety-ridden situations.
  9. Group therapy: Much like CBT, group therapy gives you space and platform to voice your fears and anxiety. The advantage of this kind of therapy is that you can also hear the stories and fears of other people, which will give you some point of reference when it comes to overcoming your own fears.
  10. Communication skills: You can go to a counsellor or get soft skills training for better communication skills, which will help you improve your social interactions. This, in turn, will give you much confidence to deal with the world outside.
2510 people found this helpful

5 Tips to Instantly Reduce Your Anxiety - Know More!

5 Tips to Instantly Reduce Your Anxiety - Know More!

Living with anxiety on a daily basis can be really stressful. And while you are dealing with anxiety it is very important not to sway away with the symptoms and commit yourself to a treatment. For instant release of anxiety, you really don't need to go for a vacation or to the spa or a weekend retreat. It is easy to beat anxiety within 5-15 minutes from your home. So don't think and instantly reduce your anxiety to give yourself a wonderful day.

Here are 5 tips to instantly reduce your anxiety:

1. Meditation: Meditation for a few minutes daily helps relieve anxiety. As per research, doing meditation daily changes the neural pathways of the brain thereby making it more flexible towards stress. Meditation is the simplest way to beat anxiety. All you have to do is just sit straight with feet on the floor and closed eyes. Next just focus your energy on reciting a mantra.

2. Deep Breathing: A 5-minute breathing regime is a sure shot to relieve anxiety. Sit straight with closed eyes and place your hands on your abdomen. First, start with slow inhalation of air through the nose. Feel the breath through your abdomen and head and then reverse the process by exhaling it out through the mouth. Psychologists state that deep breathing helps to bring down stress and anxiety by lowering the blood pressure.

3. Laugh Aloud: A good laugh is a nice way to shed off stress and anxiety. When you laugh chemical endorphins are released which elevate your mood. A good laugh also lowers the cortisol levels which are the stress hormone.

4. Talk to someone: Distracting yourself by talking to friends and family helps. The mind starts wandering when in anxiety and alone and the effective technique to talk to some trusted person helps. The support you get from family and friends just boosts you back and wards you off from the symptoms. In case of a panic attack, you can request the company of a friend and relative to watch over you.

5. Trick your Anxious Thoughts: Anxiety does not happen suddenly but is due to the mind's tendency to have negative thoughts spiralling day in and day out and the worse is that you have no control over the thoughts.

Learn to tame these thoughts and the triggers which cause these to keep anxiety at bay. There are strategies which you can try to help you keep anxious thoughts away. These are:

a. Question yourself when you experience anxiety. A long checklist helps you make your thoughts more realistic.
b. Give affirmations to yourself that everything is okay, you will get over the situation. Usually, affirmations are made to comfort one.
c. Know the physical symptoms as many times physical sensations like in case of a panic attack tend to trigger anxiety and stress. When you get used to the symptoms the mind does not send signals for anxiety to the brain. Create exercise to habituate yourself to a panic attack.

3882 people found this helpful

Loneliness - How To Avert It?

Loneliness - How To Avert It?

There are many reasons as to why a person may feel lonely. Loneliness is different from being alone as one can feel lonely even when surrounded by people. This is a complex emotional and mental phenomenon that everyone experiences at some point of time in their lives.

 Here are a few tips to help you cope with loneliness.

  1. Recognize that it is only a feeling: Loneliness is not a fact that you are isolated or have no one on your side. This is only a feeling and will pass like every other feeling. Accepting this can keep you from overreacting and blowing the issue out of proportion.
  2. Reach out: Feeling lonely can make a person withdraw into himself or herself. This does not help. Instead, you must reach out to someone. Remember, no one can read your mind and unless you speak up, nobody will be able to help you.
  3. Join a group: Group activities are great when you are feeling lonely. This can make you feel involved with other people without putting you in the spotlight. Group activities could take the form of a gym class, art class, meditation etc.
  4. Focus on the needs of others: Thinking about other people will give you less mental space to dwell on your own loneliness. Smiling at other people and wishing them well can help lessen your own mental burden.
  5. Find good friends: People who feel lonely find it hard to open up to people but it is essential to find people who you share something in common with. Be honest and frank with your friends.
  6. Be persistent: It can take time to find people you get along with. It is important not to give up during this process and to persevere in finding people and groups where you can fit in.
  7. Keep yourself busy: The less time you have to think about your loneliness, the less you will feel lonely. Find a new hobby that keeps you busy. This could be something you do by yourself like gardening or a group activity such as choir singing or yoga.
  8. Exercise: Exercise is good not only for your physical health but also for your mental health. Start your morning with a run or yoga to feel energized. Exercising can also be a way of meeting new people.
  9. Get a pet: Pets are great ways to combat loneliness. A pet dog or a cat will give you unconditional love without expecting anything in return as long as you care for him or her.
  10. Eat right: Unhealthy food habits could also contribute to loneliness. Eat plenty of fresh fruits and vegetables to boost your immune system and amp up the production of happy hormones.
     
2873 people found this helpful
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