Healing Depression by Taking Care of Your Mind, Body, and Spirit

MIND

• Saying positive affirmations three times a day (morning, mid-day, and at night)—such as “I love and accept myself,” “I am at peace in my life,” “I deserve to be happy,” “I feel good physically, mentally, and emotionally”—dispels the negative chatter.

• Focusing on the solution of what’s bothering you is highly effective, instead of fixating on the problem.

Worrying only increases stress-levels.

• Reaching out to friends and/or a professional offers support.

BODY

Practicing yoga or any form of exercise increases your energy.

• Eating a balanced diet with lots of greens, reducing processed sugars, and drinking lots of water is not only healthier for your body, it also nourishes the mind. In the book The Ultra Mind, author Mark Hyman correlates how “junk” food can affect our moods and diseases such as depression.

• Sleeping is important, ideally eight hours. You’ll feel refreshed and a lot less prone to making poor.

SPIRIT

• Acknowledging your emotions instead of burying them with alcohol, sex, food, etc is much more responsible, because you’re 100% in charge of your own happiness.

• Finding at least five things to be grateful for shifts the focus from what you perceive as missing in your life.

• Forgiving others and most of all yourself is necessary in order to let go and move on.

• Praying, journaling, and meditating increases inner calm.

• Listening to your intuition can save you from needless suffering.

The key is consistency and repetition in order to create healthier habits. I know that life can get in the way and some days it can be challenging to cope.

By no means am I advocating against the use of antidepressants. But I’ve always believed in the mind-body-spirit connection, and I don’t think antidepressants are the sole source to dealing with a mental illness.

Breath Healing!

Breath! 

"The rhythm of your breath is the key of knowledge and cleanses all that is unclean" –

Breath is the essence of life – Physiologically we know breath as that which provides oxygen to the lungs which in turn oxygenates the blood. However, we can literally buy oxygen, available in numerous forms off the shelf. Widely obtainable are oxygenated water, oxygenated powders, oxygenated tablets and capsules, all designed with the intent to enhance our general well being by lessening the onslaught of pollution that is threatening to engulf all life forms.
The general belief is that these products are a marginal substitute for poor breathing patterns which result in increasingly poor mental, physical and emotional health, and spiritual death.
This method of breathing is not easily accomplished, as we have become conditioned to breathe through our noses and into our lungs for many generations. Limitation has become the order of the day and the memory now lies very deep in our tissues. Our entire body/mind function expresses this. However, we know that whatever we place in our mouths connects with our tummies, so when we breathe from our mouths into our bellies, body and mind can function as one.
No scalpel can lengthen muscles or straighten a bone, but breath can and does.
"At the heart of each of us, whatever our imperfections, there exists a silent pulse of perfect rhythm, a complex wave of forms and resonances, which is absolutely individual and unique and yet which connects us to everything in the universe. The act of getting in touch with this place can transform our personal experience and in some way alter the world around us.

5 Ways to Slow Down And Enjoy Life!

Most of us have wished for a simpler life at some stage or other. No surprise really, given how hectic our tech-fueled, multi-tasking lives can be and the speed at which everything seems to happen these days.

When I set off to become a Buddhist monk back in the day, I was definitely searching for a simpler way of life. Sure, in retrospect, perhaps it was a little drastic, and you'll be relieved to know that's certainly not what I'm recommending here. But there were some really useful lessons that relate just as much to here and now as they did to there and then.

One monastery I lived in took simplicity to a whole new level. It was entirely dedicated to the practice of meditation. There was little or no reading and no discussion of any philosophy or psychology -- it was all about the practice itself, sitting with the mind without distraction. There was no TV, no internet, no games, no phones and no visitors. The only thing on the agenda was meditation, 24/7, 365 days a year.

To some that will sound like heaven; to others, perhaps more like a terrifying nightmare. But there is no question that once we strip away all of the noise and activity of everyday life, the mind appears in a whole new way. As a direct consequence, our perspective shifts and our experience of life appears in a whole new way.

In some respects, it doesn't matter whether we meditate for 10 minutes or one hour, for one week or one year—the principle is the same: to put down the baggage from our past, to let go of our anxieties and fear of the future, and instead to be present with the extraordinary beauty and simplicity of the present moment. It doesn't require a change of life, just a change of mind.

Here are my top five tips for rediscovering simplicity in your life:

Treat yourself to some silence.

Silence can mean different things to different people. The early hours of the morning, the serenity of the countryside, the few moments after you turn off the motor of your car, or even the simplicity of a clean and tidy room. Do your best to seek out this kind of silence, at least once a day. You deserve it.

Do one thing at a time.

Contrary to popular belief, only about 2.5 percent of people have the ability to effectively focus on more than one task at a time. So for the other 97.5 percent of us,multi-tasking makes things harder, not easier. Give yourself a break -- one complete thing is plenty to be focusing on at a time.

Quit trying so hard.

That might sound like an astonishing suggestion, but one of the things that we learn from meditation is that exerting effort, particularly to try to force the mind to do anything, is often counterproductive. Try to take a relaxed approach. Think of an athlete or a performer, whom you love -- do they make it look easy? It's that level of relaxed effort that you're looking for.

Remember the blue sky.

When you get in a plane and rise above the clouds, you see that incredible bright panorama of blue sky. The mind is no different; thoughts are like clouds, and although they may build up and even look stormy, the blue sky is there all along. Just remembering this is enough to help you get a little more clarity.

Learn how to meditate.

Regular readers maybe saw this one coming, but I would recommend starting a meditation practice by downloading the Headspace app and starting our beginner's course, Take10. It's free to download and only takes 10 minutes a day. And best of all, unlike the monastery, you get to keep your phone.

Reduce Stress and Stop Anxiety!

Like a monster from under the bed, stress /or anxiety is stealing the peaceful night time Zzzzzs of nearly 70 million Americans.  

Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general well being. Learn how to squash the uncomfortable consequences of stress and anxiety with these 5 tips.

1. Remember: This Too Shall Pass:-

The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety. Although it's uncomfortable, the negative feelings WILL PASS. Fighting the anxiety can make it stronger. Paradoxically, accepting that you are feeling anxious helps activate the body's natural relaxation response.

2. Learn How to Self-Sooth:-

Imagine walking down a nature path only to be greeted by a snarling grizzly bear -- or worse, your boss demanding that report. When we are faced with an anxiety-inducing situation, our body's sympathetic nervous system automatically triggers physiological changes. Our breathing quickens, adrenaline is secreted, and our heart begins to race. This natural survival mechanism -- called the fight or flight response -- is intended to help us to escape a true, life threatening emergency. However, when the threat is imagined (e.g., I'm going to bomb this presentation and everyone will know I'm a fraud, the fight/flight response is unnecessary and very uncomfortable.

Self soothing techniques that reduce the stress response:

• Diaphragmatic Breathing

One of the most effective ways to activate the relaxation response is by decreasing the heart rate. Since we can't voluntarily alter our pulse, more tangible measures are needed. Luckily, a rapid heart rate can be lowered with deep breathing techniques. The most commonly utilized strategy is breathing by contracting the diaphragm, a horizontal muscle in the chest located just above the stomach cavity.

Positive Self-talk:-

If a small child told you he was nervous about going to school the next day, what would you say? Unless you're an abusive lunatic, phrases like "you're such a dumb little kid" or "you should be nervous because no one will like you" would never leave your mouth. This is because we intuitively know how to help others combat stress sometimes better than ourselves. To increase emotional comfort, it's imperative to practice reassuring and realistic self-talk. When anxious, practice self-talk phrases such as:

"This feeling will pass."

 "I will get through this."

 "I am safe right now."

 "I am feeling anxious now, but I have the power make myself calm."

 "I can feel my heart rate slowing down." 

Muscle Relaxation:- 

Stress causes our muscles to tighten and become tense. To increase a relaxed state and physical comfort, tighten and release muscles beginning with the largest muscle group.Progressive muscle relaxation excercise apply.

3. Check Your Diet:-

What we eat and drink largely impacts our emotional state. Foods most associated with exacerbating anxiety are ones containing caffeine and alcohol. Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine -- commonly found in coffee, colas, tea, and chocolate -- also causes physical symptoms such as trembling and shaking. Abruptly eliminating caffeine from the diet can lead to withdrawal symptoms, such as headaches, restlessness, and irritability so it's important to decrease caffeine consumption gradually. Similarly, although alcohol is often consumed to "take the edge off" it dehydrates the body and ultimately increases anxiety.

4. Get Moving:-

Most of us know that exercise is good for our physical health. For the past few decades, research has suggested that exercise is even more effective than medication.Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain.

5. Get More Sleep:-

Nearly everyone feels a little crabby after a rough night's sleep. Disrupted sleep is common in many emotional disorders and it's difficult to know which started first -- stress or poor sleep. A study from the University of Pennsylvania  showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion.

Best Health Tips Ever!

We've done the legwork for you and here they are: the 45 best health tips. Make that 46 - taking the time to read this tops the list.

1:- Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.

2:- ‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym.

3:-Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic  surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy.

4:- Ask about Mad Aunt Edith. Find out your family history. You need to know if there are any inherited diseases prowling your gene pool. According to the Mayo Clinic, USA, finding out what your grandparents died of can provide useful – even lifesaving – information about what’s in store for you. And be candid, not coy: 25% of the children of alcoholics become alcoholics themselves.

5:- Do self-checks. Do regular self-examinations of your breasts. Most partners are more than happy to help, not just because breast cancer is the most common cancer among SA women. The best time to examine your breasts is in the week after your period.

6:-My smear campaign. Have a pap smear once a year. Not on our list of favourite things, but it’s vital. Cervical cancer kills 200 000 women a year and it’s the most prevalent form of cancer among black women, affecting more than 30 percent.

But the chances of survival are nearly 100 percent if it’s detected early. Be particularly careful if you became sexually active at an early age, have had multiple sex partners or smoke.

7:- Understand hormones. Recent research suggests that short-term (less than five years) use of HRT is not associated with an increase in the risk of breast cancer, but that using it for more than ten years might be. Breast cancer is detected earlier in women using HRT, as they are more alert to the disease than other women. 
8:- Beat the sneezes. There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.

9:-Doggone. If you’re allergic to your cat, dog, budgie or pet piglet, stop suffering the ravages of animal dander: Install an air filter in your home.

Keep your pet outside as much as possible and brush him outside of the home to remove loose hair and other allergens. Better yet, ask someone else to do so.

10:- Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking are also good, according to the experts.

Asthma need not hinder peak performance in sport. 1% of the US Olympic team were asthmatics – and between them they won 41 medals.

11:-Deep heat. Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing.

Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.

12:- Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

13:- Sunscreen can be a smokescreen. Sunscreen is unlikely to stop you from being sunburned, or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long.

The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass.

14:- Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

39. It ain’t over till it’s over. End relationships that no longer work for you, as you could be spending time in a dead end. Rather head for more meaningful things. You could be missing opportunities while you’re stuck in a meaningless rut, trying to breathe life into something that is long gone.

15:- Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with.

16:- Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better.

Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too.

17:- Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them becoming infected.

When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner.

18:- Sugar-coated. More than three million South Africans suffer from type 2 diabetes, and the incidence is increasing – with new patients getting younger. New studies show this type of diabetes is often part of a metabolic syndrome (X Syndrome), which includes high blood pressure and other risk factors for heart disease.

More than 80% of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts.

18:-Relax, it’s only sex. Stress and sex make bad bedfellows, it seems. A US survey showed that stress, kids and work are main factors to dampen libido. With the advent of technology that allows us to work from home, the lines between our jobs and our personal lives have become blurred.

People work longer hours, commutes are longer and work pervades all aspects of our lives, including our sexual relationships. Put nooky and intimacy on the agenda, just like everything else.

19:Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.

Best Health Tips Ever!

We've done the legwork for you and here they are: the 45 best health tips. Make that 46 - taking the time to read this tops the list.

1. Copy your kitty:-

 Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.

2. Don’t skip breakfast:-  

Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.

3. Brush up on hygiene:-  

Many people don't know how to brush their teeth  properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes.

This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.

4. Neurobics for your mind:- 

 Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits.

Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline.

5. Get what you give:- 

 Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?

Read: Mind aerobics

6. Get spiritual.:- 

A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer.

7. Get smelly:- 

 Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.

8. Knock one back:- 

 A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke.

9. Bone up daily.:- 

Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

10. Berries for your belly:- 

Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

11. Curry favour:- 

Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes served in many Indian restaurants.

12. Cut out herbs before ops:- 

 Some herbal supplements – from the popular St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause increased bleeding during surgery, warn surgeons. It may be wise to stop taking all medication, including herbal supplements, at least two weeks before surgery, and inform your surgeon about your herbal use.

13. I say tomato:-  

 Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.

The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.

14. Eat your stress away:- 

 Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves.

Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

15. Load up on vitamin C:- 

We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!

16. No folly in folic acid:- 

 Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.

17. A for Away:- 

This vitamin, and beta carotene, help to boost immunity against disease. It also assists in the healing process of diseases such as measles and is recommended by the WHO. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil.

18. Pure water:- 

Don’t have soft drinks or energy drinks while you're exercising. Stay properly hydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous).

While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.

19. GI, Jane:- 

 Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count.

20. Mindful living:- 

 You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you.

Really concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes.

21. The secret of stretching:- 

When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.

22. Do your weights workout first:-

 Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it.

Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.

23. Burn fat during intervals:-

To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.

24. Your dirtiest foot forward:- 

If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration.

25. Burn the boredom, blast the lard:-

Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt.

If you normally walk at 6.5km/h on the treadmill or take 15 minutes to walk a km, up the pace by going at 8km/h for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments.

Healing Brain Exercises!

Brain, as you know well, the most chief constituent for a body; so it’s also very important to look after it carefully, thereupon it may become strong, work fine and be nurtured hale and hearty. Usually a lot of tips and remedies are suggested to strengthen your brain, but diverse kinds of exercises are also very advantageous to get rid of brain failing or its weakness. These exercises not only build up your brain but also freshens your body as well; hence, you may look an ever green personality with a healthy mind. I’m sharing with you some simple exercises, using which; you will acquire a strong and a sharp mind:

1. Utilize Your Hand more which is less-Used:-

This is the simple exercise, correlated to your every day general routine jobs. Try to use that hand with which you are not habitual to work! For example, if you are habitual of doing your customary work with right hand; now try to use left hand to complete them. You may start doing some easy tasks; combing, brushing, writing your name and controlling mouse from left hand etc.

2. Study about New Topics:-

A research about human brain has revealed this fact, regularly Reading new stuff surely boost your brain skills & mind abilities, especially when hands & eyes will coordinate themselves. It proves a useful tip to fresh up your brain.

3. Work Out For the Sake Of A Healthy Brain:-

If you want a sharp & a genius mind, you must have to work for it! You should make it fit and healthy by recalling daily happenings and news. Try to augment your brain memory on a daily basis; remember your shopping list or contact numbers etc; besides, you may exploit your intelligence by playing different chess games or some word puzzles etc. try to learn any poem by heart, and then make listen it in front of any others. It will be a good brain exercise. Furthermore; stop using calculator for simple calculations now! Just try to do them yourself.

4. Fingers Exercise:-

Fingers exercises develop your brain capabilities as said by the research studies. Your fingers are closest to the brain that’s why they can impact efficiently on your brain; thus you should keep fingers movement when you have a spare time. A simplest fingers exercise is given for you whom you can do any time without any difficulty:

Put a hand’s fingers on the other; hold a pencil between index finger & middle finger. Roll up it between middle and ring fingers after keeping it balance. Then roll it up between little and ring fingers. This exercise is very effective for brain intelligence.

5. Rub Down Your Head:-

You may strengthen your brain effectively by massaging your head. An easy exercise is also beneficial for brain which is being written here:

Put your both hands in cross-form back to your head in such a way that your thumbs are touching the corners of your neck. Now sit down on a chair, take your head a move back. Keep Forcing on the back with the help of thumbs & index fingers. Breathe deeply through the nose and exclude it out from the mouth. Maintain your body in a relax manner. Do this exercise 3 to 5 minutes. It will make blood circulation better with settle down your neck muscles. Moreover; if you are mentally tensed, you may feel repose after following this simple

exercise.