Ways to Boost your brain power!

Distracted and forgetful? Here are simple ways to stay more alert and improve memory

LEARN TO SING OR PLAY AN INSTRUMENT 
    Music has long been associated with a host of benefits. And learning how to play an instrument or even singing is a challenging workout for your brain, giving it a much-needed boost. So, find out what interests you and pursue it. 
TAKE A BREAK 
    Breaking your head to find a solution but failing abysmally? Step back, take a break and focus on something else. When you can't seem to figure out the right solution, it is a good idea to pry yourself away from your laptop and cell phone and step out for some fresh air. 
CHEW SOME GUM 
    Experts say that chewing gum helps reduce the formation of bacteria and improves jaw muscles; it also makes you feel more alert. Chewing on some mint-flavoured gum reduces feelings of tiredness and improves memory. 
HAVE SOME DARK 
CHOCOLATE 
Instead of munching on bars of regular chocolate, have some dark chocolate, which contains flavanoids. They are brain-boosting chemicals, which enhance cognitive skills by creating new neurons in your brain. They improve the ability to make new memories and increasing blood flow to the brain. 
HAVE CONVERSATIONS 
    When was the last time you had a really stimulating conversation? Or are you among those who likes to keep to themselves? Well, here's some news that will interest you. According to research, when you isolate yourself from people, you're setting yourself up for declining mental function in your later years. Humans have been equipped with a range of communication skills, which need to be used. The wider your social contacts, the lesser 
    cognitive decline you 
    experience with ageing. 
WORK IT OUT 
    Doing high-energy cardio gives your brain a high like nothing else. So, if you want to improve cognitive functions like task switching, paying attention and sharper memory, give exercise a shot. 
PLAY VIDEO GAMES 
    While this may seem a dubious inclusion in this list, research says that playing video games exercises your mind, improves memory, alertness and the ability to switch between tasks more quickly. 
LOOK AT NICE PICTURES 
Find babies or animals cute? Look at their pictures! Experts say even looking at pictures that make you feel good and bring a smile to your face, can do wonders for your alertness levels. So, the next time you want to focus on that task at hand, take a quick break and allow your eyes to feast on some nice visual imagery. 
LET YOUR MIND WANDER 
It is okay to let yourself daydream sometimes. When you allow your mind to wander a bit, it gives your brain a muchneeded break. And researchers say the human mind becomes more active and better at problem-solving when they daydream a bit. Compiled by Zeenia F Baria

Top tips for beating headaches

Regularly popping pills for a headache can make it worse, says a new study. What else can you do?

HAVE LOTS OF SEX! 
Sex can lead to partial or complete relief from head pain in some migraines, say neurologists. The study found that more than half of sufferers who had intercourse during a migraine episode experienced an improvement in symptoms. It is thought sex triggers the release of endorphins, the body's natural painkillers, which can reduce or even eliminate a headache. 
DON'T BUY EXPENSIVE PAINKILLERS 
    Avoid painkillers that say 'plus' or 'extra'. People choose them because they assume they will work faster, but they simply contain added ingredients like caffeine or codeine that might not be suitable for you. See your GP if you're taking paracetamol, aspirin and non-steroidal anti-inflammatory drugs for 15 days or more a month. 
SIT UP STRAIGHT 
Slumping in your chair is the worst thing you can do if your head is pounding. When we slump forward in a C-shape, we kink the head upwards, which can stretch the neck and pinch nerves, causing headaches. So, sit with your feet flat on the floor and keep hips and knees straight, looking ahead. 
AVOID HAM SANDWICHES 
Ham contains tyramine (a natural substance in preserved foods) and nitrates, which both increase blood flow to the brain, triggering pain. Tyramine is also found in foods that have been preserved, pickled, smoked, marinated or fermented. Cheese and chocolate; and certain fruits like pineapple and bananas, are also high in tyramine or food additives. 
SNACK ON NUTS AND SEEDS 
These are a great source of the mineral magnesium, which is thought to act as a muscle relaxant. Depleted levels are linked with reduced blood flow to the brain and low blood sugar, which can trigger headaches. Researchers found that up to 50% of migraine sufferers have low levels of magnesium. Other good sources of magnesium include fresh green leafy vegetables, tomato puree, wholegrains, beans, peas, potatoes, oats and yeast extract. FORGET AIR FRESHENERS 
Perfumes, aftershaves, strong-smelling soaps, air fresheners and household cleaners contain chemicals that activate nerve cells in our noses, which send signals to the brain. In some people, these nerve signals are strong enough to cause headaches. Open windows and use chemical-free fresheners instead. Use a plant spray half-filled with water and two drops of essential oil and spritz around instead. 
FOLLOW THE 20/20 RULE 
Staring at a computer screen for too long can leave you suffering with headaches, sore or tired eyes and even blurred vision. So, look up from your screen every 20 minutes and focus on something 20ft away for 20 seconds. 
BE CHOOSY ABOUT YOUR TAKEAWAY 
MSG is a commonly used flavour enhancer extracted from an amino acid that occurs naturally in wheat gluten, seaweed and other produce. It's used in many foods, from flavoured crisps to sausages and sauces — but it's particularly associated with Chinese and other Asian dishes. For people who have a sensitivity to MSG, it can also trigger headaches by dilating blood vessels in the brain. If you think you're sensitive to MSG, ask whether dishes contain MSG before ordering a meal. WEAR YOUR HAIR DOWN 
Fifty out of 93 women experienced a headache from wearing a ponytail. Plaits, chignons, tight-fitting hats and Alice bands can all cause headaches if the hair is pulled back tight, straining the connective tissue in the scalp. If you have to tie your hair up for work or exercise, try to avoid the socalled Croydon face-lift effect. 
GLUG PLENTY OF WATER 
Simply drinking a big glass of water and waiting 10 minutes or rubbing the temples and neck for five minutes to relieve any tension is often sufficient to banish a 
    headache. 
DON'T HAVE A LIE-IN 
Sleeping in for just half an hour can trigger a headache, particularly in coffee addicts. Because caffeine directly affects the blood vessels in the brain, withdrawal or reduction during weekends — exacerbated by low blood sugar due to a later breakfast — can cause pain. If you're a regular coffee drinker, try to ensure you have your caffeine fix at the s a m e t i m e eve r y day.

Family dinners lead to better mentalhealth among teens

 Regular family dinners contribute to good mental health in adolescents, a new study has revealed. 

    Family meal times are a measurable signature of social exchanges in the home that benefit adolescents' well-being. 
    "Frequent family dinners related to fewer emotional and behavioural problems, greater emotional well-being, more trusting and helpful behaviours towards others and higher life satisfaction," researcher Frank Elgar said. 
    The study, conducted by researchers of Queen's University, examined the relation between frequency of family dinners and positive and negative aspects of mental health. 
    The researchers used a national sample of 26,069 adolescents aged between 11 and 15 years. They found the same positive effects of family meal time on the mental health of the young subjects, regardless of gender, age or family affluence. 
    "We were surprised to find such consistent effects on every outcome we studied," Elgar said. 
    "From having no dinners together to eating together seven nights a week, each additional dinner related to significantly better mental health," he added.
    Family mealtimes are opportunities for open family interactions which present teaching opportunities for parents. 
    ANI