How to Deal with Ragging ?

Although ragging is a punishable offense, we still see youngsters hanging themselves to the ceiling. A bully will always do what he is good at, but what is topping you from defending yourself? If not anything, you should atleast learn to defend yourself against any potential danger of any magnitude. The world will always suppress the weak, but you have the choice to be weak or well built.

One man with courage makes a majority. If you want to protect yourself you should first change the way you think. If you think you are too feeble you will always be dominated and bullied. You have to tell yourself that there is nothing more important then yourself respect. If you can’t defend yourself you lose all rights to be respectable. It is always better to jump in the battlefield and then die fighting rather then dieing without even trying.

It is true that no one makes you feel inferior without your consent. Nobody will rag you unless you allow them to. Don’t allow anybody to scare you, believe that you are mighty enough to scare them all. Once you let it happen to you, you will never have the courage to fight it. If you are unable to do it yourself you can always resort to help. If you are alone and nobody is in sight when you are being ragged raise an alarm and shout for help. You can be sure that you’ll be heard. A drowning man will clutch at a straw.

Most of the time, the ones ragging, are the ones who put up a strong face but are uncourageous, actually. Like we say, empty vessels make the most noise. Because ragging usually takes place when you are a fresher, being extra alert then can be of help. Learn a few basic self defense mechanisms. Keep things handy that can help you protect yourself like pepper spray or if needed, a Swiss knife.

Remember that facing your fears is the best way to fight them. Might is right!

Studying - Tips to de-stress and Improve Concentration

● Keep your mind work-oriented instead of result-oriented. Do you work best. Have faith that whatever result you get, is the best for you.

● Long hours of static studying affects the lower body and the blood circulation. Change your position and if possible, the location as well, every now and then.

● Staying awake at night to study is actually going against the law of nature. For human beings, it is best to study actively in the daytime and follow the ‘early-to-bed-and-early-to-rise’ routine.

● Have lemon juice twice or three times a day.

● After reading for some time, close your eyes and reflect for a few minutes in silence. It will help you relax and in retaining whatever has been learn.

● Do not panic at the last minute. At that time do slow pranayama. Breathing in from the nose and breathing out from the mouth and suspending the breath for four seconds will be great help.

As Hansaji Jayadeva Yogendra of the Yoga Institute says, “Examinations actually provide a good learning opportunity. It helps in concentration.” She feels that a person should give time pressure to every act. In this manner, one will be aware of the time being spent on one activity and will find more time for other valuable things in life.

Foods that help you de-stress

Feeling guilty about bingeing on pasta and chocolates while you were feeling a bit blue? Relax. Savouring your favourite delicacies while you’re on the verge of freaking out can actually help calm the nerves.

Of course, that depends a lot on what kind of food you are biting into. We bring you a list of the foods that should help counteract the ill-effects of stress on your system.

Bananas
Bananas (elaichi and green) are rich in potassium and carbohydrates. Carbs have quite a relaxing effect on the body as they produce the neurotransmitter, serotonin which gives out a sense of calm. Potassium deficiencies are associated with breathlessness, fatigue, insomnia and low-blood sugar which are often triggered by stress. Potassium is also essential for healthy heart muscles.

Expert Speak : To beat stress, consume two bananas a day. For longer lasting effects, try foods that contain complex carbs and are also a lot more palatable such as spaghetti, pasta, macaroni, potatoes, peas, beans, lentils etc.

Finger millet
Raagi as the finger millet is locally known, contains calcium. Research has shown that calcium helps reduce irritability and nervousness to some extent. It has also been found to be particularly effective in alleviating symptoms associated with PMS (pre-menstrual stress).

Expert Speak : Consume two tablespoons daily in your chappatis, by simply mixing it with wheat flour.

Apples
This fruit contains phosphorous and iron and helps reduce oxidative stress. This, in turn, helps cell-regeneration which is known to be adversely affected in times of stress. As the skin is possibly the first to show signs of stress, apples can help counter that by helping build healthy skin and hair tissues.

Expert Speak : Try consuming one apple a day. Choose whole apples over fruit juice as the fibre is lost in juices. However, apples must not be consumed on an empty stomach as this may trigger indigestion.

Amla
It is by far the most widely used herb in Ayurveda and it offers many benefits, one of which is its ability to fight the ill-effects of stress. Amla comes loaded with vitamin C which keeps the walls of the capillaries flexible. One of the first signs of stress is the constriction of blood vessels and capillaries right through the body and vitamin C can help counter this.

Expert Speak : Have two amlas a day. Also, amla does not lose its properties when dried and, therefore, you can enjoy the same benefits from dried amla when the fruit is not in season. Yet another food loaded with vitamin C is guava.

Oats
Oats are an excellent source of soluble fibre which has been associated with reduced cholesterol level and reduced risk of heart disease. Oats are also loaded with phytochemicals which in turn help regulate the digestive system and blood sugar levels, which are adversely affected by stress.

Expert Speak : Consume three tablespoons of oats a day. Oats or oat-bran may be added to cereals, yoghurt, salads etc. Oatmeal can also be part of your breakfast routine. Or you could also try using whole oat flour instead of white flour in baking.

Chamomile
Back in 1800s, it is believed, chamomile was used to calm hysteria. Today, it is used to relieve anxiety. Research has shown that it also has some anti-spasmodic properties and can help relieve cramps and several digestive problems associated with nervous disorders.

Expert Speak : Whenever under pressure, sip on chamomile tea.

6 EASY TRICKS TO IMPROVE MENTAL POWER

Your brain is your most important tool in life. Here are six ways to flex your grey matter and get the best out of your brain cells:

1. Think positive, loving thoughts -- really!

A decade of research at the W.M. Keck Laboratory for Functional Brain Imaging and Behavior led by neuroscientist Richard Davidson found that choosing positive thoughts and emotions can permanently change the working of the brain for the better.

When participants practiced feeling love and compassion, their brains went into action -- connecting and building new circuitry at

high speed.

Davidson has concluded that emotions play a strong role in mental acuity and that spending just 10 minutes a day focusing on feeling loving and kind can make you smarter and happier!

2. Don't be a slave to technology

In more than 80 clinical trials, Dr. Glenn Wilson, a psychiatrist at King's College London University, found that workers distracted by phone calls, e-mails and text messages suffer a greater loss of IQ than if they'd smoked weed.

The IQ of those juggling messages and work fell by an average of 10 points -- equivalent to missing a whole night's sleep and more than double the four-point fall seen after smoking pot. The drop in IQ was even more significant in men.

To keep sharp, resist the urge to check messages continually. Instead, schedule blocks of time throughout the day to retrieve and respond to them.

3. Physical exercise can boost brain as well as brawn

Exercise boosts circulation and bolsters brain-nurturing chemicals that improve your creativity, reaction time and retention. Researchers at Middlesex University found that participants scored higher on a creativity test after engaging in 25 minutes of aerobic exercise.

Likewise, a University of Illinois study found that inactive individuals increased their memory and ability to multitask by more than 15 percent after participating in a walking program.

4. Never underestimate the power of a good night's rest

Lack of sleep also results in reduced productivity and increased errors. A National Sleep Foundation study found that half of all workers in the United States say sleepiness interferes with the amount of work they get done -- and nearly 20 percent say it causes them to make mistakes.

Sometimes those mistakes are tragic. Government investigations of human error in the space shuttle Challenger explosion and Exxon Valdez oil spill cited sleep deprivation as a "direct cause" of those accidents.

"The brain keeps an exact accounting of how much sleep it is owed," says Dr. William C. Dement, a Stanford University sleep expert who says we all need to get one hour of sleep for every two hours we're awake. "If you sleep one hour less each day then you're supposed to, you will acquire 'sleep debt.' "

"Everyone should block out eight hours of sleep," Dement adds. "Consider it an appointment with yourself that can't be broken."

5. You are what you eat, and that includes your brain

Many studies support the memory and cognitive benefits of a diet rich in antioxidants (vitamins C, E and beta carotene) and B vitamins.

If you have an important morning meeting, Douglas Kalman, director of clinical research at Peak Wellness, suggests eating a high protein breakfast to help raise your serotonin levels, which produces hormones that make you feel alert and focused.

If you're feeling sluggish midday, boost your serotonin with a small dose of carbohydrates, such as fruit or an energy bar. Also,drink lots of water. A craving for sugar can indicate the beginning stages of dehydration.

6. Put your mind to work in the right way

Mental exercise is important, too. Using your brain to learn a new language, master a new hobby or engage in friendly debate stimulates blood flow and strengthens the connections (synapses) between nerve cells in the brain. A Washington University study found that memorization techniques also encourage the brain to work more efficiently and may reduce age-related memory loss.

Dr. Robert Goldman, author of Brain Fitness, suggests reading challenging books, doing puzzles - even combing your hair and brushing your teeth with your other hand.

Boost your mental powers with these easy tips and you'll operate at your peak!

Correct Way of Eating Fruits

Importance of Sleep

Exercise prevents heart disease

	Dr. O.P Yadava & Dr. Ganesh Shivnani Consultant Cardiac Surgeons Dharma Vira Heart Centre Sir Ganga Ram Hospital

Physical inactivity, is a major risk factor for developing coronary artery disease. It also contributes to other risk factors, including:

• Obesity
  
• High blood pressure
  
• A low level of HDL i.e good cholesterol
  
• Diabetes

Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer 3-6 days a week. There are 3 kinds of exercises that can be done. They are:

• Stretching (stay loose)
  
• Aerobic (for blood flow and oxygen)
  
• Strengthening (toning or building muscles)

The most important exercise for the heart is aerobic exercises. Walking, jogging, running, swimming, dancing and cycling are aerobic. The decision to carry out a physical fitness programme cannot be taken lightly. It requires a life long commitment of time and effort. Exercise must become one of those things that you do without question, like bathing, brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.How often, how long and how hard and what kinds of exercises you do should be determined by what you are trying to accomplish. For example, an athlete training for high level competition would follow a different programme than a person whose goals are good health and the ability to meet work and recreational needs.

Should you exercise?

The hour just before the evening meal is a popular time for exercise. Another popular time to work out is early morning, before the work day begins.

What are the benefits of exercise?

• The heart can pump more blood and oxygen to the body.
  
• Most people will have more energy
  
• You sleep better and feel less stress
  
• Blood pressure and blood sugar go down
  
• You can tone muscles and lose body fat
  
• Your HDL i.e., good cholesterol goes up

How should you exercise?

Step 1. Get loose, spend 5-10 minutes warming the muscles before you work out harder. Take a walk, jog slowly or cycle with no tension. Then stretch the muscles to loosen them.

Step 2. Hard work for 20 to 30 minutes. Wear comfortable clothes and shoes that match the sport.

Step 3. Cool down like you warmed up. Spend 5-10 minutes walking slowly or cycling with no tension. Then stretch the muscles to keep them loose.Pick up more than one kind of exercise so that you don’t get bored, while on exercise machines. You can often watch television or listen to music. This is a good way to keep from getting bored.You may join an exercise group or get a friend to work out with you.Add more daily exercise in these ways:

• Climb stairs rather than taking an elevator
  
• Park at the far end of parking lot so that you have to walk more
  
• Do more housework


Recommendation

For most healthy people

For health benefits to the heart, lung and circulation perform any vigorous activity for at least 30-60 minutes, 3-4 days each week at 50-75 per cent at your maximum heart rate. Physical activity need not be strenuous to bring health benefits. Moderate-intensity physical activities for 30 minutes or longer on most days provide some benefits. What is important is to include activity as part or a regular routine.Activities that are especially beneficial when performed regularly include:

• Brisk walking, hiking, stair-climbing, aerobic exercise
  
• Jogging, running, cycling, rowing and swimming
  
• Activities such as soccer, basketball that involve continuous running

For people who are sedentary

• Walking for pleasure, gardening and yard work
  
• Housework, dancing and prescribed house exercise
  
• Recreational activities