Dr Prakash Ambekar Assistant Professor,

Dept of Psychiatry,IIMSR Varudi.

Why????

Lifestyles Diet Exercise

▪ Physical▪ Cognitive

Meditation

Lifestyles Sleep Laughter therapy Thinking helps Cognitive aids Study skills Stress management

Born 11 October 1942François Truffaut-

One-man industryActor-

3 National Film Awards 14Filmfare Awards

Playback singerProducerTelevision shows Angry Young Man

Ben Franklin left public service at age 82.

Mary Baker Eddy founded The Christian Science Monitor at age 86.

Robert Frost published his last collection of poems at age 88.

George Bernard Shaw wrote play at age 94

Grandma Moses received a painting commission at age 99.

Omega - 6 Fats Oils and dressing Pork and beef Processed foods Fried foods

BAD FOR BRAIN cause neurons to

become more rigid

Omega - 3 Fats Fish and seafood Nuts and legumes Green leafy plants Olive oils

GOOD FOR BRAIN cause neurons to

become more fluid

SODIUM (Na) In processed foods In table salt Causes brain

tissue and blood vessels to become more permeable

High levels decreases brain performance

Potassium (K) In fruits and

veggies In beans, nuts, milk In some fish Counteracts high

sodium levels Low ratios of

sodium to potassium increase brain performance

Benton (1991) - 6 year olds given multivitamins for 6-8 weeks increased and average of 7.6 points on intelligence tests

Murphy (1998) - School aged children who ate breakfast performed much higher in math than those who skipped breakfast less behavior problems and absences

Greenwood (1996) - Rats fed varying diets high in saturated fats showed cognitive impairment in direct correlation to the amount of fats consumed

Connor (1996) - Rhesus monkeys fed low amount of Omega-3 fats with high Omega-6 fats showed cognitive damage and vision impairment

B complex B6, B12, and Folic Acid (B9) Spinach and other dark, leafy greens; broccoli,

strawberries, melons, black beans, leeks, and other legumes

Anti-oxidants- Vitamins C, E, and beta carotene blueberries, strawberries, and other berries;

sweet potatoes; red tomatoes, spinach, broccoli, green tea and other types of tea, nuts and seeds, and citrus fruits such as oranges and grapefruits

Acetyl L-carnitine Protect brain cells

Eat Breakfast Consume healthier snacks (fruit not chips) Decrease Intake of Saturated Fats Decrease Omega-6 fat to Omega-3 fat

Ratio Decrease Sodium to Potassium Ratio Take a Multivitamin (even Fish Oil)

Picture PuzzlesStrategy Games

ChessCrossword PuzzlesCard GamesDeduction Games( Clue)

SUDOKUVisualization Puzzles

Optical Illusions

Reading Stimulates the brain as it activates your

imagination

Helps with memory retention and problem solving

Reading a mystery self-help books stimulate your brain by helping you to think for yourself, as well as find solutions in your mind.

Helps circulate oxygen to your brain Exercise over a long period

Increase brainpower and even create new neurons .

Deep breathing for 10 minutes daily delivers more oxygen to the brain and improves its functionality

Walking Allows you to clear your mind and thoughts Gives your brain a chance to wander freely,

clearing it of any troublesome thoughts.

During meditation, people typically rest in a quiet location and focus their mind on a particular thought or activity

Increases IQ, relieves stress Promotes a higher level of brain functioning Stimulates the PFC

Advanced thinking ability & performance Alleviates physical problems, like

controlling pain and symptoms of chronic diseases

Strengthens the right hemisphere of the brain and changes its structure

People who listen to music are shown to be more emotionally intelligent than those who don’t

Writing articles, blogs, or journal entries Improves memory and thought expression Stimulates thought processes Enhances brain function

Painting and drawing Sparks the creativity within you Even if you’ve never tried painting before, give

it a shot You’ll find that you feel more creative and

enjoy it Drawing stimulates the creative side of your

brain

EpisodicMem ory

Sem anticMem ory

E xp lic it M em ory

P roceduralMem ory

C lassicalConditioning

Prim ing

Im p lic it M em ory

Long-term M em ory

NREM REM

It be defined as that which makes us laugh, smile, or amuses us.

Source:Making Humor Work, Terry L. Paulson, Ph.D.,1989

OnTrackOptions.com

“We don’t laugh because we’re happy-

we’re happy because we laugh.”

~William James

Release of anxiety or nervousnessMaintain a sense of control over lifeBreaks down interpersonal barriers Increases pleasure, reduces painPhysiological homeostasisPromotes general well-beingRelease of angerPurifies the emotions

C Changa, G Tsaia, C Hsieh.Psychological, immunological andphysiological effects of a Laughing QigongProgram (LQP) on adolescents. Complementary Therapies in Medicine (2013) 21, 660—668

No cholesterol! No calories! Non-fattening! No adverse side effects! All natural and innate! No genetically modified ingredients! Non-polluting! And it’s Free!

OnTrackOptions.com

B +ve

Overlearn the Material Make It Meaningful

Familiarity Rhymes Patterns

Minimize Intervening Activity Don't Study Similar Subjects Together Study Different Subjects in Different

Rooms

The Limits of Attention

Consolidation During Breaks

Differing Contexts/Moods

Serial Position Effect

Stress affects everyone and is an essential and inevitable part of life

Complete freedom from stress is impossible

Admitting to yourself or others that you are suffering from stress is not a sign of weakness

Stress is a great motivating force

Managing stress is important because :- It reduces risk of ill health. Enhances family and social relationships. Improves performance and creativity.

DEMANDS

COPING ABILITY

LIFE

A. Prevent it▪ Avoid unnecessary stress

▪ Learn to say ‘NO’▪ Avoid ‘Perfectionism’

▪ Practice more patience

B. Set goals▪ One year

▪ Monthly

▪ Weekly

▪ Daily

▪ Schedule, schedule, schedule…

C. Establish priorities▪ Plan ahead

▪ Make “to do” lists- in order of importance

▪ Do most important- drop some

D. Take time out▪ Spend a few minutes each day alone to break

routine (or socializing!)

▪ Set aside time each week for recreation

▪ Exercise regularly

E. Have faith (meditate, pray, worship)

F. Think positively▪ Maintain a positive attitude – To give you

more control

▪ Negativity wastes energy

▪ Practice “I can” rather than “I can’t”

G. Communicate▪ Talk over your concerns and feeling

with a friend, family member, teacher

▪ “Talking-it-out” relieves stress and gives you insight

▪ Learn to listen and consider suggestion with an open mind

H. Make decisions▪ Don’t resist change if it is needed

▪ Make a choice and move on

I. Have a regular Sex J. Get support

▪ If you problems are too much to discuss with a friend or family member OR

▪ You feel they would be too much of a burden- get professional assistance!

▪ Remember you are NOT alone

Instead of spending all our energy in trying to avoid stress, which may well be impossible, it may be more beneficial to develop coping skills to face stress

Holding on to anger is like holding on to a Holding on to anger is like holding on to a hot coal with the intent of throwing it at some hot coal with the intent of throwing it at some one else: you are the one who gets burntone else: you are the one who gets burnt

-Gautam Buddha-Gautam Buddha

Planning

Maintain diary

Mobile reminders

Smile More

Make a Hobby

Brain Boosters

Cognitive exercise

Stress Management

Sleep

PhysicalExercise

DietThe The Last Last

LaughLaugh

B+ve

How to Be a Genius Your Brain and How to Train It

Brain - The Complete Mind How It Develops, How It Works, and How to Keep It Sharp

How to Think Like Sherlock: Improve Your Powers of Observation, Memory and Deduction

Keep Your Brain Alive - 83 Neurobic Exercises to Help Prevent Memory Loss and Increase Mental Fitness

The Memory Book - The Classic Guide to Improving Your Memory at Work, at School, and at Play

Thinking, Fast and Slow (2011) –Mantesh Various journals