Sleep and your career

Writing and The Written Word

Sleep Management

In this age of technology and advancement, we belong to a hyper-connected culture but there is one thing we cannot get enough of and that is sleep. Thanks to the long working hours and the electronic devices our brain fails to power down and that disturbs our natural sleep-wake cycle.

Most of the individuals stay up all night and they cannot get the required 7 to 8 hours of sleep. 50 to 70 million people are suffering from a sleep disorder and sleep deprivation has turned into an epidemic. Lack of sleep not only affects our health and relationship but also our career.

Sleep and Ceridian rhythms

Sleep is an important part of life and it is important to keep our energy levels high and to help us feel better. Just like hunger makes us eat, tiredness makes us want to get…

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Effect Of Exercise On Memory As We Age

Exercise And Memory
Exercise And Memory

It has been proved through various researches that one should be physically active for a number of positive reasons like reducing the risk of certain major health problems like stroke, diabetes, and heart problem, etc. People of all age groups also do exercise to lower their blood pressure, lose weight, look healthy and prevent depression, etc. However, some of the aging people do exercises regularly to protect their thinking power and memory.

Research-Based Results

The researchers of the British Columbia University have found in a study that your sweat glands and heart start pumping when aerobic exercises are done regularly. It also increases the size of the area of the brain involved in verbal learning and memory, the hippocampus. But one cannot expect similar results with muscle toning and balancing as well as resistance training exercises.

According to researchers, every four seconds, you can find a new case of dementia throughout the world. As per their estimate, there can be over 115 million dementia patients all over the world by the year 2050.

The Brain and Exercise

Various studies have proven that exercise can help in improving your thinking skills and memory directly as well as indirectly.

The direct benefits of exercise are experienced by reducing inflammation, resistance to insulin and increasing the release of the factors that help in overall growth like chemicals found in the brain that can affect the growth of brain’s new blood vessels, the health of brain cells and survival of large number of new cells in the brain.

The indirect effect of exercise can be experienced in terms of reduction in anxiety and stress as well as improvement in sleep and mood. One can experience cognitive impairment if any problem is frequently experienced in these areas.

Various researchers believe that the volume of the parts of the brain that control memory and thinking is larger in the people doing exercises regularly than those who do not exercise. Researchers were more excited to find that the increase in the volume of certain parts of the brain can be linked to be engaged in an exercising program with a moderate level of intensity for 6-12 months.

How Exercise Can Improve Your Memory

A number of ways are developed by your brain to recall and process information fast to solve the problems familiar to you as well as implement the tasks by making minimum efforts form your brain as you grow old. But you cannot stimulate your brain to develop and grow more if you do not depend only on the ways you have developed so far to remember things. So it is important for you to do some exercises infrequently to keep your body and brain active.

You can improve your memory if you use it regularly; otherwise, you can lose it like your muscle power. Your brain can remember and process the information more efficiently if you regularly do some brain exercises. The best way to work out with your brain is to find new ways to use your brain by accepting challenges by going out of routine.

How Much Exercise Is Required To Improve Memory?

In a study, the participants were directed to walk briskly twice a week for one hour each time. So, the walk of 120 minutes in a week is an exercise of reasonable intensity. Normally it is advised to do physical activities of modest intensity for at least half an hour daily or weekly 150 minutes. If it is not possible for you then you can start exercising for a few minutes and goon increasing its time by 5-10 minutes per week unless you achieve the target of workout for 150 minutes per week.

Aging people can do aerobic exercises to improve their memory and thinking ability like swimming, walking, tennis, stair climbing, dancing or squash, etc. but their intensity should be reasonable. You can also focus on some household activities for this purpose like mopping the floor, gather leaves form the garden, or anything else which can sweat you lightly and pump your heart a bit faster.

If you cannot exercise regularly on your own, then either you can work out with your friends or join a class so that you can be accountable for whatever you do. In order to encourage you to achieve your target, you should keep a track record of your physical activities. You can also hire a trainer if your budget allows you to keep you on track.

Conclusion

You can easily improve your memory with your increasing age by doing exercises of moderate-intensity regularly. A schedule of the regular workout will work as medicine to improve your mental power.

Related References

Retaining And Improving your memory as you age

Age takes a toll on all of us. You get to a point where your memory simply isn’t what it used to be. Things that would previously come as second nature start slowly slipping away into the distant recesses of your mind, and it only gets progressively worse. While there is precious little you can do about aging, there is so much you can do to keep your memory fresh even as you age. It’s all about the simple things you do every day, and below is a look at some;

1. Make life a learning process

People become rusty because they simply stop learning. Remember that you haven’t been in school for decades, so forgetting the core concepts of life and living is okay. However, you can roll back the years by keeping an active reading schedule. Decide on what you want to read every week, whether you are exploring new information or rereading old books to remind yourself of specific facts.

You should try to learn new things regularly as it is not good for your brain if you go on doing what you used to do in routine. You must do some unusual and new activities in which you are not comfortable already. So, you should learn new things and develop new skills to make your brain stronger.

2. Have a schedule

Our lives slip into a casual stream of forgetfulness because we do not have a plan to live from day-to-day. If you establish a routine for each day and occupy each hour of your life with simple activities, your mind will stay sharp. You won’t forget where you kept your reading glasses or the last book you were reading if you have planners and organizers around the home. Calendars are one way of keeping track of things. Planning apps are also a great bet. When you have a schedule, you are forced to remember what you need to be doing at specific times, and your mind stays sharp and focused.

3. Use your 6 senses

Challenge your senses into interpreting everything around you. For example, when you hear a smell, try to remember what that smell is associated with and what it means. If you taste something, think about the things that taste like what is in your mouth and jog your mind into remembering everything you associate with that taste. Exercising your senses allow you to tap into a wealth of information, you never knew you could remember, and that keeps you sharp.

4. Adopt a healthy routine

A healthy routine and your clarity of mind. To stay sharp, fall into a routine. Do specific things at specific times in the day. If you start jogging at 8 in the morning every day, make it a habit and do it every day at the same time. Take a short nap each afternoon and get the right amount of sleep every night. Make your sleeping hours consistent from day-to-day.

5. Eat lots of brain food

Turmeric, salmon, cauliflower, chocolate, berries, and broccoli are just a few of the so-called brain foods. This class of foods is loaded with vitamins and antioxidants, and these ingredients work to keep your mind fresh and clear.

6. Write it down

Writing is a great exercise of the mind. Keep a notebook and scribble nuggets of information from time to time. The act of writing actually helps imprint some ideas onto your brain, and that promotes memory and retention. Keep a notebook also has the added advantage that you can always go back to your notes and remind yourself of something you forgot.

7. Get out there and socialize

Experts believe that as we age, the stress and depression we go through becomes a cause for memory loss. As you age, you may find yourself becoming increasingly isolated, and this is how depression sets in. Ward this off by interacting with people in public places and meetings. Find opportunities to be together with the people you love and stay active in your community.

8. Do New Things

When you seek out new challenges, your brain will have to focus on these activities, which build more neurons and reactivate neurons where they overlap with existing knowledge. However, you will have to do new things regularly to keep your brain busy. So, when you try to learn new things and do mentally challenging things regularly, this will help in improving your memory.

Conclusion

Age-related memory loss is a huge problem among senior citizens. This is compounded by the fact that most of us really don’t take the initiative to stave the slide. The good news, however, is that with a few simple and creative changes in the way you live and function, things can turn around. Always remember to keep those you love around you, and invest in the pursuit of knowledge even as you age.

Health And Beauty – Baking Soda for Healthy Teeth

Baking Soda (Sodium bicarbonate ) is one of the most commonly available and inexpensive things that can be used in almost every cleaning application. Whether, you want to clean the dishwasher, or clean your beds and mattresses or carpets for that matter, baking soda is a mild multipurpose chemical that can be used for most purposes.

But did you know that you can use baking soda to keep your teeth healthy as well?

Well, this may be news to you but brushing your teeth with baking soda works like magic for cleaning and whitening your teeth.

In this article, we will look at how this you can use baking soda:

Using Baking Soda For Cleaning Your Teeth

Using toothpaste clean your teeth and to prevent the formation of plaque and other germs on your teeth with regular brushing. However, there are other good choices which can be used to brush your teeth, such as  baking soda instead of toothpaste, or as an accompaniment to toothpaste.  you need to keep certain things in mind.

Baking soda is an excellent abrasive cleaner. This is the reason why it can work well with your teeth. But be sure not to use a stiff toothbrush with baking soda and also ensure that you do not scrub too hard. This can wear out your teeth and gums. You may also feel a slight burning feeling in your gums after brushing with baking soda. The texture of baking soda can feel gritty to some people, but I have never found this to be much of an issue if you use baking soda as an additive to you existing toothpaste. Simply add a light sprinkling to the top of your toothpaste.

Having said that, when used in the right proportions, baking soda can prove to be extremely beneficial. In fact, many kinds of toothpaste include baking soda as an ingredient during the manufacturing process. Most of the formulated toothpaste has fluoride as an essential component in the toothpaste that helps in the strengthening of teeth. For best results, first do normal brushing with a formulated toothpaste followed by brushing with some baking soda.

Since pure baking soda does not contain any fluoride traces or any other ingredients, the American Dental Association (ADA) has yet not approved baking soda to be used as a sole ingredient in toothpaste. However, the ADA does allow the use of baking soda as one of the ingredients in the toothpaste.

Using Baking Soda For For Whitening Your Teeth

Apart from cleaning, you can use baking soda for whitening your sad yellow teeth as well. If you have been worried about the yellow stains on your teeth, using baking soda can be one of the options you can try to get rid of your teeth stains.

The composition of baking soda makes it a perfect whitening agent. It is abrasive, and when rubbed against the surface of the teeth, they can remove all the stains by sanding off the yellow stains formed due to tea, coffee, smoking, etc. Make sure that you do not rub or brush your teeth excessively for that may damage the teeth enamel.

You can use baking soda as an alternative toothpaste or powder at least once a day. Just sprinkle it on your toothpaste when you brush. Alternatively, you can brush your teeth with your usual toothpaste and then do a second round of brushing with baking powder alone. Choose the frequency based on the requirements.

When the patients want to achieve teeth whitening, they are looking forward to lightening the teeth shades. With the use of baking soda, though you will see results, they may not be comparable to results that you may get when using a professional preparation meant for the same. So, it is always advisable to opt for a professional product for quick and foolproof results.

Is Baking Soda a Good Option for cleaning Your teeth?

Baking Soda is truly an inexpensive, tried, and tested way of keeping your teeth healthy. You can just pick up that long unused box of baking soda from one of your kitchen shelves, sprinkle some on your toothpaste and try it out. Or you can use it along with your current toothpaste as a teeth whitening remedy.

And either way, it is going to be an option that is going to be worth it after all. Even if it did not make your teeth shiny white, it sure would not harm your teeth in any way.

Conclusion

Today, many kinds of toothpaste have baking soda as an ingredient in them, and many baking soda manufacturers are now making toothpaste too.

So, if you are not already using a toothpaste that contains baking soda, including baking soda as an ingredient in maintaining your oral health makes sense. Especially if you are not already using a toothpaste that contains baking soda, so head for the kitchen and try it out today. You may be pleasantly surprised by the results of adding baking soda to your dental care regiment.