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HAND EXERCISES THAT WORK THE BRAIN AND STRENGTHEN THE MIND

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To Know About Neti For Mind And Memory

Neti

Neti is a technique used in the cleansing of the air passages in the head. The neti is an integral part of Hindu shatkarma, which is a logic system for body cleaning techniques. The main types of the neti are: Jala Neti uses water while sutra Neti uses a string. Neti pot is a container that is designed to irrigate the nasal cavity. One can use Neti for treatment of nasal allergies, colds, and sinus problems. It is believed that the use of Neti pot is more effective in nasal allergy and sinus problems than other over the counter medicines.(To Know About Neti For Mind And Memory)

Benefits of Neti

Neti clear away all the bacteria and dirt filled mucus from deep within the nose. It works by draining sinus cavities. This helps the body to reprogramme its natural mechanisms against infections such as allergies, sinusitis, hay fever, and the upper respiratory problems like painful throats, cough, inflamed tonsils and adenoids. Neti is beneficial in asthma and bronchitis as it decreases the propensity of the asthma patient to breathing from mouth by making the air passage clear by removing mucus. It gives a cooling effect on brain by removing the excessive heat, and hence it is beneficial for headaches, epilepsy, migraine, temper tantrums, depression, hysteria and general mental conditions. It is beneficial with the problems that affect the eyes. It helps flush the tear ducts and encourages the clear vision. It is beneficial in certain type of ear problems such as tinitis, glue ear, middle ear infections. Neti helps in restoration of lost sense of odor, and thereby helps with the taste and digestive processes. It has a good effect on the pineal and pituitary glands that control the hormonal system. This has an integrating effect on emotional behavior. Neti helps in awakening higher states of meditation by affecting the psychic centre. It stimulates the power of visualization and increases concentration of mind and gives a feeling of lightheadness and provides clarity to the mind. It also helps smokers to give up smoking.

Types of Neti

There are mainly two types of neti: Jala neti and sutra neti.

1.1 Jala neti kriya

In jala neti is used for cleansing sinus passages with the help of warm saline water. Method (Stage 1) jala neti  If a person wants to perform nasal cleansing, he can do it over a sink, on a bowl on a table, inside the shower. Procedure to be followed to perform neti is as follows. Fill the neti pot with warm water neither to hot nor to cold. The temperature of water has to be suitable for pouring in the nose. To check the temperature pour a bit on your arm or taste it and then spit to check its temperature. Water has to be a little hotter than warm. Pure water is best for performing neti. Mix one teaspoon of salt in half a liter of water. Maintain the tonicity of the water and make it isotonic (0.9%) solution as it is same as human blood. Sea salt is best for this purpose. Mix the salt thoroughly in water. To check the correct mix and temperature, taste a little water and then spit it. It will not to be as salty as sea water, adjust the salt concentration if not correct. Place the nose cone in the right nostril, and sealing it after a few twists and slight pressure. Put the spout straight up in the line with the nasal passage so that the tip of the nozzle will not get blocked inside the nose. Breathe gently through mouth. At this time, do not sniff, laugh, talk, swallow or do not have any kind of movement through the nose while water is flowing through it. Now slowly bend in front from the waist so that the tip of the nose will become the lowest point of the head; slightly tilt the head to the right, so that left nostril will become the lowest point of the nose. Tilt slowly so that water will not come out of the top onto your face. Keep the cone of the neti vessel fully sealed into the right nostril so that it doesn’t leak. Keep the breathing on while the water comes through it. Wait a few seconds so that water should run out of the left nostril. Keep breathing through the mouth slowly. After the water starts to run, wait about 30 seconds so that half of water in the pot to flow right to left, After that remove the pot and stand straight. Before going on other side, Blow out air gently through both nostrils to clear mucus and water from the nose. Repeat the steps, with nose cone entering the left nostril and the flow of the water is from left to right. After the whole liquid finished, stand up and blow out gently through both nostrils and then prepare to dry out the nose. If after performing above steps, still any mucus blockage remain then repeat this whole process again several times until it get clear. Even after this, if your nose doesn’t get clear than it is recommended that you visit the family physician to ascertain if there is some kind of structural blockage in the nose. Drying the Nose Forward bend drying of the nose properly is very important part of this practice. Don’t neglect this part. People suffering from high blood pressure should be careful while doing this part. If dizziness occurs while using neti the nose, drying should be done standing upright. . First bend towards forward from the waist and do head upside down with the nose towards the floor that will help any residual water to remove from the nose. Then the nose is to be pointed towards the knees. In each position, breathe in from the mouth and breathe out from the nose 10 times. Then resume the standing position and do some fast breathing through the nostrils. Breathe 10 times through both the nostrils together with more emphasis on the exhalation part. Then do 10 rapid sniffing breathes again through both the nostrils together. If you feel that there is a chance of having some water in there than repeat the whole process again. It is important dry nose properly as it may manifest the symptoms of cold for some hours, or in some cases it may cause sinus problem. Jala Neti Stage 2  The second stage of Jala neti is called as sinus bellowing, or Vyutkrama kapalbhati. Before attempting, the second stage it is always advisable to master the stage one which is a simpler version. This stage should be performed in a teacher’s supervision on the first few attempts. While the water is going from one nostril to other, it is gently breathe backwards and through out of the mouth. One should not swallow any water when they sniff backwards, although it’s not dangerous. When performing vyutkrama kapalbhati, stage 1 procedure has to be followed for first one potful of water, and then on the second full pot is done in more advance way. It is not essential to dry the nose completely between the 2 stages. The nose has to be dry completely after stage 2, as more water flow from the nasal passages. It may cause serious irritation for some time if nose is not dried completely. Vyutkrama kapalbhati neti works  target more on clearing out the posterior sinus passages which stage 1 not able to reach and it is more effective than stage1 for sinusitis, post nasal drip, snoring, chronic catarrh, coughs, thyroid imbalances. Stage 2 (b) Inhale water separately through each nostril and through it out of the mouth than do both simultaneously. Do not consume; to avoid infection dry nose completely. Stage 3  The third stage is called sheet karma kapalbhati is more advanced or is even more difficult. In this stage, salty water is taken inside through the mouth and then blow out from the nose. It may be a little problematic in the starting. The benefits are more or less similar but this is more effective than other forms of neti. It is done after stages 1 & 2. The drying of the nostrils are very important and should be done properly, this stage is always should be performed in the supervision. (To Know About Neti For Mind And Memory)

1.2. Dugdha Neti - Neti with Milk

In Dugdha neti, milk is used in place of water, pre-warmed to body temperature, It is suitable for those person who suffer from chronic nose bleeds or those who get irritation from the use of salty water. Milk Neti is done in case where the nasal lining is already irritated, for example in case of sanding plaster. It is best done after warm salty water is used in stage 1 and 2. Unlike the water methods, the milk does not need to flow from one side to the other. It fills the inside nostrils and it is then removed. Once in each side is sufficient. Milk neti is performed for specific conditions and even in those conditions it should not be performed excessively. (To Know About Neti For Mind And Memory) Pre-warmed milk, warmed to body temperature is used in place of water, It is appropriate for the person who suffers from chronic nose bleeds or those who have sensitivity from the use of salty water. Milk neti is used in case where nasal mucosa is already irritated, from the sanding plaster. For best results use it after warm salty water is used in stage 1 and 2.

2. Sutra Neti - Nasal Cleansing Using a Cord

This method is used very effectively for clearing the nasal passage to the fullest capacity. In sutra neti a cord made of cotton threads or a rubber catheter is inserted in the nose through one nostril and then it is removed from the other. The cord is gently moved to and fro for some time, removed and then interweaved through the other nostril and out of the mouth again. When one has enough practice, the cord can be passed from one nostril to the other. (To Know About Neti For Mind And Memory) Sutra Neti can be of a very great importance, and it is very much recommended for those who tried jala neti for some time and persons who find that most of the time the same nostril is blocked. Some time there is a problem like some kind of fleshy obstruction such as cartilages. Instead of a medical operation, Sutra neti is possible alternative for removing these blockages. Firstly one should try to succeed with the different forms of jala neti using water, and if this not able to clear blockages, a proper medical examination is needed to know the cause of the structural blockage. Sutra neti should be learned in the guidance of an experienced person. Before and after performing sutra neti, it is recommended to rinse the string either in warm water or in case of specialized cases medicated oils. Then place it straightly to dry. In case of polpys, deviated septum or other diseases related to nose consult to the ENT specialist. The string of sutra neti is slowly and non-mechanically inserted along the floor of the nasal cavity. Nasal cavity is narrow at the top and it is widest at the bottom, it is like a roof. Hence keep the string straight positioned towards the back side of the throat, a little towards downward and slightly inward so it will go smoothly inside the back opening of the nose. The aim is to pass the string through the valve at base of the nose inside the upper back of neck where it can be easily grasped by the help of middle and index fingers of the other hand and then it is pulled back and forth giving a gentle massage. Repeat this process few times as long as it is comfortable and stimulating. (To Know About Neti For Mind And Memory) Care should be taken so that you won’t experience any pain at the time of insertion. If you experience any pain, it is because of going too fast or the string is pointed in the wrong side, or it is scratched the nasal wall, or there may be some other obstruction. If the condition likes this arise and twist the string in one or other direction until a clear passage from the cave is found. It is advisable to keep the tip of string smooth while keeping a little downward direction of the tip throughout the insertion, So that while going under the medium bottom lip of the nasal pharyngeal valve at the entrance to the throat, it points downward toward the mouth. It is not always necessary to grab the string with the fingers and pull it back and forth through the nose.  One can achieve benefit up to 99% by simply passing the string up in this nasal- throat valve while gently massaging the nasal membranes which stimulate the powerful nerve which in turn serve the whole cranium.  This entire process can be performed in less than ten seconds after practicing. (To Know About Neti For Mind And Memory) A copious mucous flow is activated, so keep the good supply of tissues handy. Take your time, slowly and gently easing the string forward; enjoy the cleansing effects and always breathing deeply.  For best results perform sutra Neti after rising in the morning with other cleansing morning activities. Read the full article

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Lecture notes for dummies

My little hack for learning has never failed me. I copy all of the lecture notes into my own document. I then make a table with the key topics in the first column, (one row per subject) and then in the second column (the larger one) I paste the text from the lecture slides adding in underlined subheadings. In the final column, I add my own notes in italics. This way I can always clearly see what my own notes are, I can add in information from articles I have to study and it’s very clearly organised making revision further down the line easy and stress-free.

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Reasons Why You Should Improve Your Memory

Memory is Your Key

Memory is important. We use it in our daily lives but often we take it for granted. Not many people realize the important function that memory has in our lives. But this should not be the case. Having a great memory is vital to our survival. Thus, you must take steps to better your memory. Here are some of the reasons why you should: 1. It defines who we are The memories in your lives define who you are. Try erasing all your memories and you will not have a sense of who you are. It is the experiences that we have in the past that will determine who will be in the future. Without a memory of the past, we will find it hard to go forward in the future. We will have to start building relationships again and have a sense of who we are like what we did when we were still growing up. 2. It helps us learn We use our memory to learn new things and develop new skills. Memory is important in school where we need to memorize a lot of information to pass our subjects. Memory is the one that we rely on when it comes to examinations and recitations. But memory is not just for memorizing. Knowledge is also acquired with the use of memory. We learn to do things because of our brain’s work. 3. It helps us with our jobs Although we will not be answering examinations when we are on the job, we need memory to help keep up with our schedules and the meetings that we have had with people. Some professions rely a lot on an excellent memory. You need it as a secretary when you have to be on top of your boss’ schedules. You need when you are a journalist especially in remembering statements that your interviewees have made. You even need it as the owner of the company. You need to remember all the products that you are manufacturing, the capital that you used, and the income that you get for the second quarter of the year. 4. It helps build relationships People who easily remember the names of people are seen as much warmer and more intelligent than those who can’t remember names even on the same night. This is why personal relations employees are trained to remember names in an instant as this shows respect and appreciation for others. When people remember our names, we feel a sense of importance and we in turn forward those feelings of goodwill to that person. Having an excellent memory also helps people remember birthdays. This is especially true with men who usually forget the dates of anniversaries and birthdays. People who remember special dates come across as more thoughtful and more caring as opposed to those who forget all the time. Even if remembering birthdays is not a sign of love or a measure of love, people still see it that way. Memory is a reflection of our mental processes. Having excellent memory usually means that you have great brainpower. Thus, when you are making an effort to better your memory, you are also improving the way you think. And with that, you don’t need so many reasons. Better Your Memory by Eating Right Leading a healthy lifestyle can cause so many benefits and that includes helping you better your memory. This is a very important aspect because if you will not take certain steps to nurture it, you may end up with the disorders that are associated with this function of your brain. Your memory is your brain's ability to encode information, retain and store them and recall vital data whenever needed. Steps to Improve Memory There are many things that you can do to help your brain perform at its best. This can be achieved by avoiding unhealthy vices like drinking too many alcoholic beverages, smoking, and turning to prohibited drugs. You must learn how to control your vices if you can't stop immediately. Exercising also helps in giving your brain a good supply of oxygen. This will enhance its performance and will make you remember things easier. It is also a must to get enough rest and a good amount of sleep. The way you think will be gravely affected if you are tired, especially when you only got some hours of sleep that may leave you feeling weak and you also cannot think straight. Try Mind Memory Games There are exercises that you can do to help your brain improve. You can resort to various card games that promote such benefits. You should also be active in learning new things all the time even if you are already. This must not stop you to learn by reading and training. You must also engage in different physical activities that will help regulate the blood circulation in your brain. You must also learn how to control your emotions, especially the stress that you feel as a result of thinking too much about your problems. Depression causes a major impact on one's memory as well as emotional instability. Eating Right You must eat right for your brain to function well. It will not help if you will be distracted by your hunger for your thoughts to come out fluently. By eating right, it means that you have to eat the kinds of foods that are healthy in proportions that will help you stay fit and vigorous. If you are into some type of diet, just be sure that you follow the recommended intake of the food that you are allowed to eat. Here are some foods that can help you achieve the goal of attaining better memory. 1. Sunflower seeds. Nuts contain healthy fats that you can incorporate into your diet. These seeds contain an abundant source of Vitamin E, an antioxidant that helps out in improving your memory as you grow older. Other rich sources of Vitamin E include hazelnut, spinach, kiwi, broccoli, wheat germ oil, mango, and dry almond. 2. Salmon. This contains Omega-3 fatty acids that are important in developing your brain and helping it to function better. Such acids can also be found in walnut, soybean, shrimp, scallop, tofu, winter squash, flaxseed, and walnut. 3. Blueberries. These are rich in phytochemical elements that can affect one's memory in a very good way. These are also good for your overall health. 4. Lean beef. This is rich in iron that will help you boost and help better your memory if taken in moderate proportions. But make sure that you do not eat much of this because you may encounter weight problems if you do so.

How Past Experiences Influence Your Life

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[guidetolearning]

Say it out loud

For me, the best way to establish whether or not I’ve grasped what I have just studied is to verbalise it  - either to the four walls, or to my long suffering husband. ‘Telling’ it aloud very soon confirms just how well I have understood everything, as well as 'gellling’ the newly acquired information in my own mind.

[guidetolearning]

Repetition improves retention

Unfortunately, it’s not much of secret.  I attended catholic school where repetition was required.  I find that I don’t retain as much unless I go through the mechanics of making notes, whether it’s an academic effort or not.  Memorising with the physical hand/eye reinforcement is essential for me.  Repetition improves retention of course.

[guidetolearning]

Use images not words

Make your study notes as pictorial as possible as the brain finds images much more memorable than words. Mind maps are one way but your notes don’t have to be that complex. Just think of a simple image you can sketch to help you sum up each topic. You then annotate the sketch with brief notes covering different aspects of the topic. When you come to revise you will find that image  easier to recall, and as you re-draw the sketch you will bring to mind all the notes that went with it.

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The three pens

I write my notes in pencil and then, as I slowly start to understand the text, I rewrite all of my notes in ink. Finally, I go over the salient points with a highlighter pen.

[guidetolearning]

Dig deeper

Digging deep into one’s mind and unraveling your happiest memories can help you to learn better. I have tried it and It works! I associate the toughest texts with one happy memory and just by recalling it, I can bring to mind the text and stay happy too! 

[guidetolearning]

Our top tip this week is just one of the suggestions from Jennifer Goddard. 

“Use colour - everywhere! The brain loves colour and it makes information more memorable”

Read more of Jennifer’s tips.

[guidetolearning]

This is the only tip I have (but it's a biggie)

Always, always have the means to jot down the ideas you get straight away - notepad & pen, smartphone, iPad, post-it notes, colouring book & crayons, whatever (if you’re on a beach somewhere, draw it in the sand and photograph it) - because some of the inspiration will fade otherwise. 

Oh, and never, ever give up.

Also, my favourite inspirational quote comes from Einstein - ‘In difficulty, there lies opportunity’.

[guidetolearning]

Plan, play and drink coffee

Study when you’re sleepy. During sleep, the brain strengthens new memories, so there’s a good chance we’ll remember whatever we review right before dozing off. Tell a tale: turning the details you need to remember into a crazy story helps make the information more meaningful. E.g. remember the order of mathematic operations PEMDAS this way: Philip (P) wanted to eat (E) his friend Mary (M) but he died (D) from arsenic (AS) poisoning.

Test yourself: taking a quiz is the best to prepare for the real deal.

Write it down: this will help you to remember it.

Group study: sometimes people need a group to understand something, because discussions can sometimes clarify and strengthen ideas.

Drink up: sorry not that kind of drink, I mean coffee.

Manage your time: make a schedule and stick to it.

Some people are early birds; some are night owls; some prefer to study with a pal; others need complete silence. Experiment, and find what’s most effective for you.

[guidetolearning]

Recalibrate your brain and your study Habits

Most of us study based on old thinking and assumptions. I have found that all learners (not only older learners such as myself) rely on outdated study techniques we were taught at school. For example: Most of us read at Grade 4 level because that is when we were last taught ‘how to read’.

Read strategically: identify your purpose and strategy for reading textbooks 

Power browse: scan through books, one page at a time to get the ‘helicopter’ view of information

Use Mind Maps: to summarise information and take quick and effective notes while watching the FutureLearn Videos 

Mind Maps are also great for sketching out ideas and planning essays/assignments - a road map for your thinking

Use colour - everywhere! The brain loves colour and it makes information more memorable

Doodle! Research shows if you doodle during conference calls your memory of the meeting increases substantially. So if you draw doodles and models relevant to the topic you are learning online, it is bound to turn the information into something with more meaning and memorable  

Develop your memory: go beyond basic mnemonics by using Mind Maps or the LOCI/Roman Room method

Develop an interest in the latest information on the brain and neuro-plasticity, then recalibrate your brain and study habits based on the most up-to-date knowledge.

[guidetolearning]

A friend introduced me to this when I was doing my undergraduate degree and I can’t tell you how much it helped! 

Setting a timer is such a simple way of focusing your efforts, and keeping breaks just short enough to boil the kettle or run to the loo is perfect. 

There are plenty of online timers that help you track your progress and allow you to customise the times, but you could easily do an analog version with a kitchen timer and pen and paper. There’s a book that explains the science behind it (if you’re into that sort of thing) but regardless of the how I assure you it works!

[guidetolearning]

Planning, learning styles and revision

Plan your time, it helps to have some plans in motion so you can make the most of your study time. 

Discover your learning style. Most of us have a preferred way of learning and getting to know your learning style allows you to study in the way that best suits you, whether it is auditory, visual or tactile. 

Review and revise, at least once or twice a week. You should go over the things you’ve studied in class.