BENEFITS OF WALKING !
The benefits of walking could not be enumerated in a single essay.Dr Mercola has empahsised the following points which is worth reading:
If you want to add seven years to your lifespan, set aside 20 to 25 minutes for a daily walk. This simple habit, which can also arguably be one of the most enjoyable parts of your day, has been found to trigger an anti-aging process and even help repair old DNA.
The research, presented at the European Society of Cardiology (ESC) Congress, followed 69 people between the ages of 30 and 60. Those who engaged in daily moderate exercise, such as a brisk walk or jog, high-intensity interval training (HIIT), and strength training experienced anti-aging benefits that could add an additional three to seven years to your life.The researchers recommended a 20-minute daily walk to reap these benefits.
As noted by Katy Bowman, a scientist and author of the book, Move Your DNA: Restore Your Health Through Natural Movement’
“Walking is a superfood. It’s the defining movement of a human.”
As mentioned, walking may help to slow down the aging process, and it works no matter what age you get started. Study author Sanjay Sharma, professor of inherited cardiac diseases in sports cardiology at St. George’s University Hospitals NHS Foundation Trust in London, told The Independent:
“We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our nineties. Exercise buys you three to seven additional years of life. It is an antidepressant, it improves cognitive function, and there is now evidence that it may retard the onset of dementia.”
Harvard Medical School lists out the five benefits of walking as follows:
- It counteracts the effects of weight-promoting genes.Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
- It helps tame a sweet tooth.A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.
- It reduces the risk of developing breast cancer.Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
- It eases joint pain.Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
- It boosts immune function.Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.So why should not we walk everyday at least for 30 minute.
Thanks to Dr Mercola and Harvard Medical School!
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Intuition Through Yoga
The Penguin Dictionary of Psychology defines Intuition as under:
Intuition: A mode of understanding or knowing characterized as direct and immediate and occurring without conscious thought or judgment. There are two distinct connotations which often accompany this term: a) that the process is unmediated and somehow mystical; b) that it is a response to subtle cues and relationships apprehended implicitly, unconsciously.
When you misplace an item, despite thinking sequentially through all the things you did earlier, you can’t remember where it is. But in the evening when you are relaxing suddenly you remember that the missed item is in your table drawer. Where did this flash of insight come from? It was generated by your right brain, using data supplied by your left.
The best known example of a scientist who intuitively perceived a theory is Albert Einstein. Explaining how Einstein perceived the idea, Peter Russell explains in his book, The Brain Book: “Einstein is a logical thinker. Yet his ideas initially came to him as pictures and images, and subsequently he put them into words and mathematical symbols. The theory was born when Einstein was lying on a grassy hillside one summer’s afternoon. He was gazing up at the sun through his eyelids, playing with the light came through his eyelashes, when he began to wonder what it would be like to travel down a light beam.
He lay there in a dream state letting his mind wander freely, imagining himself traveling down a light beam, when suddenly he realized, one almost has to say in a flash, just what it would be like. This realization was the essence of the theory of relativity, and it had come to him not as a logical deduction, but as a creative, intuitive insight, the result of synthetic rather than analytic thinking.”
Einstein recognized the intuition and placed a high value on his intuition and wrote: “The intellect has little to do on the road to discovery. There comes a leap in consciousness, call it intuition or what you will, and the solution comes to you and you don’t know how or why.”
Analyzing the whole subject intuition, in her beautiful book, ‘The Sixth Sense’ the author Laurie Nadel assures that one can develop the ability by following easy steps.
The important step to identify and develop intuition will be to meditate regularly.
Meditation activates both the right and left side of the brain.
Sudden flashes and logical thinking both are ensured by meditation.
Yogis visualize pictures through their meditation and foretell what is to happen to individuals.
Indian yogis, through their intuitive power had invented many wonderful inventions for the benefit of humanity as a whole.
Hundreds of incidents reveal their intuitive abilities and the whole humanity see them with wonder.
P.D.Ouspensky, in his book, ‘A New Model of the Universe’ says, “The sage of India knew that the powers of man in all the spheres and provinces of his activity can be greatly increased by means of right training and by accustoming man to control his body, mind, attention, will, emotion and desires. In connection with this, the study of man in ancient India was on a level quite inconceivable to us. The powers which yoga gives are not limited to the strengthening of the capacity of understanding. Yoga increases the creative capacity of man in all spheres and domains of life, gives him the possibility of direct penetration into the mysteries of nature, discloses to him the secret of eternity and the enigmas of existence.”
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How to increase IQ? Solving problems by selective encoding -Part III
This is in continuation of the article titled, ‘How to increase IQ? Solving problems by selective encoding -Part II’ published earlier.
Here is an interesting problem. Cross out six letters from the following sequence so that the remaining letters, without altering their sequence, spell a well known word:
B S I A N X L A E T N T A E R S
Duration: Five minutes. If you are successful it is OK. If not please refer the answer given below:
The answer is ‘B A N A N A’
You will get by removing the letters ‘S I X L E T T E R S’ from the sequence. It requires selective encoding approach to solve the problem.
How much sand is there in a hole of one foot wide one foot length and one foot deep?
Duration: Thirty seconds
The answer for the above problem is given below:
A hole is a hole only when there is no sand. Hence in a hole there will be no sand at all!
We may quote two more problems analysed by R.J. Sternberg for selective encoding. Please try these two problems.
Twenty three students are studying in a class room. All but seven of them went on a museum trip and thus were away for the day. How many of them remained in class that day.
An airplane crashes on the U.S.-Canadian border. In what country are the survivors buried?
These problems again require selective encoding for their correct solution.
Take the first problem. People frequently immediately subtract seven from twenty-three to obtain sixteen as their answer. But this answer is incorrect. The critical word in the problem is “but”. It is not the case that seven students went on the museum trip but rather that “all but seven” went on the trip.
In the second problem the critical word is “survivors”. The correct solution to this problem requires careful reading and selective encoding of the word “survivors”.
Unless you read the problem very carefully, you will not come up with the correct answer that the survivors are not buried.
Now the readers can list out their own problems for selective encoding.
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How to increase IQ? Solving problems by selective encoding -Part II
This is in continuation of the article titled, ‘How to increase IQ? Solving problems by selective encoding -Part I’ published earlier.
Can you make one word out of the letters in ‘new door’?
Duration: One minute only. If you are not able to find out the answer, please see below:
The answer is: One word. If you rearrange the letters you will get: One word.
Even though the problem is very simple very many people could not solve it. Because they are lack of the problem solving technique. Can it be developed?
Robert J Sternberg has selected carefully well- structured mathematical and logical problems. Given below are some of his selections.
Each of the following problems requires selective encoding for its solutions.
Problem no 1: Calendars made in England do not show Lincoln’s birthday, of course. Do these calendars show the fourth of July?
Problem no 2: A man was putting some finishing touches on his house and realized that he still needed one thing. He went to the hardware store and asked the clerk, “How much will sixteen cost me?” The clerk in the hardware store answered, “They are a dollar a piece, so sixteen will cost two dollars.” What did the may buy?
Problem 3: In the Howard family, there are four sisters, and each sister has one brother. If you count Mr.Howard, how many males are there in the Howard Family?
Please contemplate. If you are successful, it is OK. If not, answers are given below:
Answer for Problem 1: Yes. The fourth of July is not marked as Independence Day, however.
Answer for Problem 2: The man was buying housing numbers. There are two numbers, one and six, to be bought, so the total cost is two dollars.
Answer for Problem 3: Two. The only males in the family are father and his one son, who is the brother of each of his sisters.
How to solve the problem? First list the relevant information for solving each problem. Then analyse the problem and apply selective encoding. You will get the answers.
We will see more problems in the next article.
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How to increase IQ? Solving problems by selective encoding -Part I
Human beings are the only animals that can consciously decide to choose what and how to think, the mindset to have or the mood to adopt. All other animals act automatic.
In order to think effectively ‘Mind fitness is essential’ says John O’Keeffe.
He has given the following exercise in his book, ‘Your one week way to Mind fitness’:
Imagine the following situation. A boy and his father are driving along in a car and are involved in a severe head-on car crash. They are both very badly injured and trapped in wreckage. The ambulance arrives and manages to get the body out first and drives him away rapidly to hospital with sirens blazing. The boy is put in a cubicle, looks at the boy and says: ‘Oh dear, It is Peter, my son’.
What is the relationship between the doctor and the boy and what has happened?Please do not read further.
Think about this for a few moments and find out the answer.
People think of various solutions to this problem. For example they think of stepfathers and stepsons. They think of situations in which the father is released from the wreckage and is flown by helicopter to the hospital and the father is actually the doctor who sees his son. Some people think of solutions that involve priests who might call someone ‘my son’ in a clerical way or even priests who might be called ‘Father’ in the first place.
The simple solution is that the doctor is the boy’s mother.
It is quite shocking to see how many people do not find the solution easily.
If it took you longer than a millisecond to get it, then the problem is your mind-set, even your prejudice.
The logic of the problem is incredibly easy: the boy has two parents, a mother and father. If the father is still in the wreckage, it is clear that it must be the other parent who is the doctor and that is his mother.It makes even more sense because the medical profession is one in which many females work.
Take one more problem.
In a country that allows polygamy, a man married three women. Each woman had only one husband, and each woman had a legitimate child. Yet none of these children were at all related to each other. How is this possible?
Is it baffling? In order to solve this problem selective encoding is required for its solution. Once you master selective encoding technique you can solve the complicated problems.
The answer for the above problem:
The man performed the marriage ceremonies. The critical word in this problem is ‘married.’ The man married the various women,but he did not himself become married to them.
Robert J Sternberg in his famous book A Triarchic theory of Human Intelligence explains in detail about selective encoding. Apart from the above cited problem he has given many more interesting problems to solve.
We will see them in our next article.
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The Benefits of Meditation – Part I (36 benefits listed)
Meditation is defined, scientifically, as a class of technique designed to influence an individual’s consciousness through the regulation of attention. But eastern wisdom
defines meditation as a technique to realize one’s own SELF.
The benefits of meditation are many. Some of them are given below:
1) Meditation produces a broad range of positive effects with different dependent variables.
2) It is self regulation strategy useful in behavioral medicine
3) It removes anxiety.
4) It develops increased congruence between one’s real and ideal self.
5) It is an integral part of holistic medicine.
6) It eliminates ego.
7) It helps individuals present centered.
8) It is a technique that helps individuals let go of thoughts.
9) It is a health-care tool.
10) Through meditation, extraordinary feats of bodily control could be achieved.
11) Through meditation, voluntary control of the autonomic nervous system is possible.
12) Stress related disorders can be eliminated
13) Expanded vision of human potential could be implemented
14) Ills of fast-paced technological culture could be eliminated.
15) Values of life will be let known.
16) The meditation is the easiest known technique one can learn.
17) The meditation is the easiest known technique one can practice.
18) There is no money involved in practicing meditation.
19) There is no age limit.
20) There is no gender bias.
21) One can practice meditation anywhere.
22) One can practice meditation anytime.
23) There is race, religion, national barriers.
24) There is no status involved.
25) One can improve physically.
26) One can improve mentally.
27) One can improve spiritually.
28) Meditation includes best qualities associated with humanistic tradition.
29) Pleasant and wonderful experiences will occur during meditation.
30) A healthy long life is ensured.
31) Bad dreams will be eliminated.
32) A good night sleep is assured.
33) Physical symptoms of tightening jaws, back and shoulders will not occur at stressful situations.
34) One could always be calm.
35) One could always be serene, pure with a glowing smile.
36) Shyness can be conquered.
In the next article, some more benefits will be listed out.
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Ayurveda or The Science of life, how to live 100 years –ayurveda shows the way, 22 rules of general ethics to be followed
The term ‘Ayurveda’ consists of two words, namely ‘Ayus’ and ‘Veda’ meaning ‘The Science of Life’. It shows the way to live for hundred years. In order to live the prescribed 100 years, general ethics have been prescribed by sage Caraka. The detailed list of 22 rules is given in the third and final article of this series.
Ayurveda or The Science of Life shows the way to live one hundred years!-Part III
Sage Caraka has prescribed the code of conduct for the maintenance of good health, devoid of all diseases. One who assiduously follows these prescriptions lives for hundred years and does not meet with untimely death.
We have seen the principles of preventing “Psychosomatic disturbances” in part II. The code of general ethics is described by the sage in detail.
- One should not tell a lie nor should take over others properties nor should long for others wives or property, should not indulge in hatred or sinful activities.
- One should never be vice event to the vicious
- One should not disclose others defects
- One should not disclose others secrets
- One should shun the company of the unvirtuous, traitors, lunatics, fallen persons, abortionists, mean and crooked persons.
- One should not ride dangerous conveyances
- One should not sleep on a bed not well covered or without a pillow
- One should not walk on the uneven slopes of the mountain, climb a tree, take bath in a river having turbulent flow
- One should not trode on the shadow of kins or those born of noble families
- One should not move around place of fire
- One should not transgress the shadow of the sacred tree
- One should not enter the premises of a temple, a sacred tree, public court yard, cross road, garden, cemetery, and slaughter house
- One should not enter a solitary house or forest alone.
- One should not have relations with women, friends, or servants of bad conduct
- There should be no enmity with good men
- One should not indulge in ignoble or frightening acts nor one should take recourse to undue courage, sleeping, vigil, bath, drink, or food in excess quantity.
- One should not approach snakes or animals with dangerous teeth and horns.
- One should not provoke a quarrel
- One should not come to close to the fire without concentration of mind without a wash after taking food
- One should not heat his body by keeping fire below
- One should not go out without touching gems, ghee, feet of respectable persons, auspicious objects and flowers
- One should not pass through by keeping respectable persons or auspicious objects in left nor keeping others in right side.
Sage Caraka has given clear instructions regarding taking diet. Practice regarding natural urges, practice regarding relation with ladies, practice regarding study has been described in detail by him.
Those who follow the detailed instructions will live for one hundred years.
Ayurveda or The Science of life, how to live 100 years –ayurveda shows the way, 31 noble acts to prevent psychosomatic disturbances
The term ‘Ayurveda’ consists of two words, namely ‘Ayus’ and ‘Veda’ meaning ‘The Science of Life’. It shows the way to live for hundred years. In order to live the prescribed 100 years, to prevent any psychosomatic disturbances, 31 noble acts have been prescribed by sage Caraka. The detailed list of 31 acts is given.
Ayurveda or The Science of Life shows the way to live one hundred years!-Part II
In order to live the prescribed 100 years one has to perform certain noble acts. One who
observes these principles simultaneously fulfils both the objectives viz maintenance of
positive health and control of sense faculties. These are listed by Sage Caraka.
- One should pay respects to the Gods, cows, Brahmins, preceptors, elderly people. Those who have accomplished spiritual perfection and teachers.
- One should offer oblation to the fire
- One should wear good herbs
- One should perform Sandhya worship during dawn and dusk
- One should clean excretory passages and feet frequently
- One should have a hair cut, shave and nail cut-thrice every fortnight
- One should wear good apparel
- One should be happy, apply scent, wear good dress, comb the hair
- One should have a delightful face
- One should protect people in affliction
- One should perform religious ceremonies
- One should donate
- One should pay respect to cross roads, offer religious oblation called bali
- One should honor guests
- One should offer ‘pindas’ ( meaning a ball of lump rice to the manes) to
The departed ancestors
- One should speak timely, beneficial, measured, sweet words
- One should be self controlled and virtuous
- One should envy in action but not in the results thereof
- One should be careful and fearless
- One should be bashful and wise
- One should have enormous enthusiasm
- One should be clever, forbearing, virtuous
- One should have faith in God
- One should be devoted to teachers who have attained spiritual perfection and
Are advanced in modesty, intellect, learning, heredity and age
- One should use umbrella, a stick and shoes
- One should always acquit himself in auspicious way and display good manners
- One should avoid places with dirty apparel, bones, thorns, impure hair, chaff, garbage, ash, fragments of earthen vessels and the places of bath and worship
- One should stop exercise before exertion
- One should be friendly to all creatures, reconcile the angry, console the frightened, be merciful to the poor, be truthful and be predominantly of compromising nature and tolerant towards un palatable words uttered by others
- One should be controller of intolerance
- One should be peaceful disposition and conquer the very roots of attachment and hatred.
These thirty one acts will prevent any psychosomatic disturbances. Further, Caraka
also prescribed the code of general ethics which are to be followed for a healthy long life. These will be enumerated in the next article.
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The Science of Life shows the way to live one hundred years!-Part I
The term ‘Ayurveda’ consists of two words, namely ‘Ayus’ and ‘Veda’ meaning ‘The Science of Life’.“The Hindu religion is not only a religion, but also a philosophy, not only a religion and philosophy but it is a way of life”- so says Somerset Maugham in his book “Points of View”.The Hindu religion places four ideals before the mankind.
1) Dharma meaning Righteousness
2) Artha meaning Wealth
3) Kama meaning Desire
4) Moksha meaning Liberation.
Dharma is associated with the soul itself which is to be inferred from its results.Artha is the attainment of wealth like gold, money etc. Kama is the fulfillment of desire like embracing women.Moksha is liberation from the world.In order to attain the above four, man has to live long. Out of the three basic desires namely desire to live, desire to earn and desire to perform virtuous acts, one should give priority to the desire for longevity; because with the end of life there is end of everything. There are four ages namely Satya Yuga or Satya age, Treta Yuga or Treta Age, Dvapapra Yuga or Dvaprara Age and Kali Yuga or Kali Age.
Human beings having disciplined life were enjoying a span of life for 400 years in Satya Age. In Treta Age it was reduced to 300 years. In Dvapara Age it was 200 years. And in the present Kali Age it is 100 years. “A cart with normal qualities and carriage comes to the stage of destruction, only after the expiry of the specified period. So the life of a person with undefined span of life is destroyed even before the attainment of the normal span of life due to his own faults” so says Agnivesa, the great sage.
To live happily one should take a wholesome diet. There are ten principles underlying the wholesome diet and its intake.
1) The food should be hot.
2) The food should be unctuous
3) The food should be taken in proper quantity
4) The food should be taken only after the previous meal is digested
5) The food- ingredients should not be contradictory in their potency.
6) The food should be taken in a pleasant place with required accessories
7) The food should not be taken in excessive hurry.
8) The process of intake should not be exceedingly slow.
9) While eating, one should neither talk nor laugh; during this time one should
concentrate on eating only.
10) Only such food should be taken which is wholesome to the physical constitution
and psychic temperament of an individual.
(The English translation of the verses of Caraka Samhita given in this series of articles is
by Dr Ram Karan Sharma and Vaidya Bhagwan Dash).
One who is desirous of living for hundred years should always perform certain noble acts
with proper care. The acts that are to be performed will be enumerated in the next article.
The term ‘Ayurveda’ consists of two words, namely ‘Ayus’ and ‘Veda’ meaning ‘The Science of Life’. It shows the way to live for hundred years. One should take wholesome food. There are ten basic principles to be followed. Certain noble acts are also laid down by ancient sages. In the age of Kali one can live for one hundred years. The secret science of Ayurveda should be studied by those who want to live joyful 100 years.
Ayurveda or The Science of life, how to live 100 years –ayurveda shows the way,
Stress is the feeling of being under too much emotional or physical pressure. It comes hand in hand with anxiety, which is a more long term condition, while stress is only short term, and most children or adults will only suffer from it now and again in their life times. That being said, when you are under stress, it can be difficult to see a way out of it, and it can seem like you will never be calm and not stressed again. Stress can feel like big, black hole that you cannot find your way out of. The best way to deal with stress, is to try and minimize it and avoid it all together. But if you cannot do that, there are also a few ways you can deal with it as it comes.
How to avoid stress?
First and foremost, you need to find out the trigger of your stress. Is it work? is it a relationship? is it a friend that particularly projects their burdens on to you?
Stress usually comes from things that are important to us in life (if we didn’t care, we wouldn’t get stressed over them), so it can be hard to eliminate the factor all together.
If your stress comes from your job, it’s unlikely that you will be able to avoid it all together, but give yourself one or two days a week where you do not look at your company phone or check emails. IF the stress is coming from a personal relationship, try and give yourself some time apart from that person. Even if it is just for a few hours a week, it will do you the world of good and give you some space to have a clear head.
How to deal with stress when it hits
Sometimes stress is completely unavoidable. When this happens there are a few things you can do to minimize the effect it will have on your mental and physical health:
– Stop. Stress can lead to overthinking, anxiety and thought spiraling. Just take some time to stop all of your thoughts and start from the most basic worry, upwards.
– Take a walk. Nature is the worlds free, natural healer. Go by yourself for a nice long walk, regardless of the weather and give yourself time to clear your head.
– Remind yourself this is temporary. This stressful situation won’t be forever. Remind yourself of when you’ve been stressed before and how it all turned out ok.
– Look after yourself physically. This is a really big one. People don’t realize how much things like sugar in the diet effect your mood levels. Educate yourself on the best foods to eat to maintain your emotional well being as much as your physical well being.
Hopefully these tips will help you next time you are faced with a stressful situation. Please remember, if you feel like you are not able to get yourself out of ‘feeling stressed’ for a long period of time, you should visit your Doctor to talk about your concerns.