Healthy Living: 20 Important Health Checkups for Everyone

By Renita Tisha Pinto

A health check up consists of a series of tests that are designed to check if you are on the right health track. The basic goal of a health check up is to find the hidden disease in your body, prevent it from building, and lower its effect on your body. Health checkups have several advantages. By taking up regular health checkups, you are increasing your lifespan by improving your health and preventing it from deteriorating. Today, Dr. K.M. Sunesara – General Physician, Mumbai, shares a list of 20 health checkups to reduce disease risk. Follow this list and schedule an appointment right away.

Important Healthy Checkup # 1: Pap test

Dr. Sunesara says – if you are planning to conceive, than it is highly recommended that every woman should go in for this test. This test should be conducted every two years or more frequently. The Pap test helps you detects any incident of developing cervical cancer within the the cells in your cervix. Hence, go for this test before getting pregnant.

Important Healthy Checkup # 2: Blood pressure screening

Check your blood pressure every 6 months. Your blood pressure should be in the range of 120-139/80-89 Hg. If you see that your blood pressure is not in the healthy range then seek medical help immediately. Besides, if you are down with other health problems like diabetes, high cholesterol, or heart problems, then you should monitor your blood pressure more frequently.

Important Healthy Checkup # 3: Skin check

This test can be done daily, while you go for a shower. Check your skin daily for something unusual like moles or rashes. If you notice anything unusual then go for an examination to your GP or to a dermatologist.

Important Healthy Checkup # 4: Cholesterol check

High cholesterol is becoming an increasingly common health issue for today's masses due to erratic and unhealthy eating habits. It is also the primary risk factor behind many health and heart complications. To prevent wasting endless cash on bypass and open-heart surgeries, Dr. Sunesara recommends that everyone who eats unhealthy food regularly should go in for a cholesterol checkup.

Important Healthy Checkup # 5: Dental examination

Stephen – Dental Student at Terna College says – every individual should go in for dental examination every 6-12 months. He further adds – good dental health is very important for overall health. A good and regular examination of your teeth and other oral organs like salivary glands and lymph nodes will help you to maintain a healthy mouth and prevent various tooth and gum diseases.

Important Healthy Checkup # 6: Bone mineral test

This test is a must for every woman – says Dr. Sunesara. This test helps you diagnose your risk of developing bone problems like osteoporosis and arthritis. As bones become thinner as we age and due to consumption of less nutrient food, the calcium content in our bones decreases, which can lead to fractures and sever bone damage. To avoid fractures and a weakened skeletal structure, this test is a must even for men.

Important Healthy Checkup # 7: Colorectal cancer screening

Colorectal cancer arises due to abnormal growth in the colon or rectum. This test helps to detect this dangerous growth, so that they can be removed before becoming a tumor. Early detection can save your life, so everyone should go for this check-up once they step in their 40s or have a history of cancer in their family.

Important Healthy Checkup # 8: Breast cancer (Mammogram)

Every woman, should check their breasts every day. If they notice anything unfamiliar, they should visit a doctor immediately. Besides, every woman should go in for this test every 2 years, especially if you have a family history of breast cancer.

Important Healthy Checkup # 9: Abdominal aortic aneurysm

If you are a chain smoker, then it is highly recommended that you should go for this test. Abdominal aortic aneurysm is a very deadly disease. In this disease, the largest artery in your body – abdominal aorta swells up due to smoking. If the swelling doesn’t stop, it can also burst leading to death due to bleeding.

Important Healthy Checkup # 10: Sexually transmitted infections (STI) screenings

If you are sexually active and unsure about your partner/s sexual practises or habits, then this test is for you. STIs can be transmitted during vaginal, anal and oral sex. They are also transmitted from mother to child. Hence, if you change your partners regularly or if you have unprotected sex more frequently, then you and your partner should go for these screenings.

Important Healthy Checkup # 11: Testes examination

All men should self-examine their testes at least once in two weeks. Examination will help to diagnose testes health problems like testicular cancer, and timely detection can save your life. Dr. Sunesara says – the examination is simple; use your fingers to feel your testes, if you find some lump or swelling, then get in touch with your doctor right away.

Important Healthy Checkup # 12: BMI assessment

A healthy BMI means a healthy body. Check your BMI regularly. It is calculated by using the ratio of your weight to your height. A BMI range of 20-25 is considered healthy, and every individual should strive to fall in this category to prevent chronic diseases like type 2 diabetes, heart disease and osteoporosis.

Important Healthy Checkup # 13: Waist circumference measurement

This test will help to diagnose the fat accumulation and abdominal obesity in your body. This test will help to know your risk for developing various chronic diseases. Dr. Sunesara says - for men, if your waist measures more than 94 cm and for women, if your waist measures more than 80 cm then you are at an increased risk. Check your weight and waist circumference at least twice in six months.

Important Healthy Checkup # 14: Eye check up

Every individual should go in for an eye check up at least once in a year. Eye checkups will not just help to prevent various eye problems that cause blindness, like glaucoma, but they will also help in treating macular degeneration and refractive problems. Hence, to enjoy a good life, you need good vision, so go for a test and protect your eyes.

Important Healthy Checkup # 15: Hearing assessment

Even a slight hearing disruption can prove to be an irritant and affect the quality of your life. Due to loud music and constant use of earphones, many are at risk of developing ear infections that can cause temporary or permanent hearing loss. To prevent such communication disruption, go in for an ear checkup, especially if you notice some hearing problem.

Important Healthy Checkup # 16: Faecal occult blood test (FOBT)

This test helps in screening your risk to bowel cancer. It checks for the presence of blood in your stool, which is one of the signs of bowel cancer. Go for this test, once you step into your 50s or if you have a history of cancer.

Important Healthy Checkup # 17: Electrocardiogram (ECG)

This is one of the best and most painless medical tests if you suspect you have heart abnormalities. It measures the electrical activity that is generated by the heart, when the heart contracts. This test can be done every 2-5 years, depending on your health and medical history.

Important Healthy Checkup # 18: Diabetes test

You can test your risk to diabetes by measuring your blood sugar level. A blood sugar level test is used to measures the level of glucose in your blood. You can go for this test every once or thrice a year, depending on your age, history, lifestyle and obesity.

Important Healthy Checkup # 19: Anaemia test

If you are getting tired too frequently or regularly suffer from breathlessness, then you should go for an anaemia test. This test will help measure the level of iron and red cells in your blood.

Important Healthy Checkup # 20: Thyroid test

The thyroid gland produces hormones that regulate the body’s metabolism. If your thyroid gland is over active or underactive, then it may create numerous health complications. Many women these days are a victim of improper functioning of thyroid glands. Hence, to prevent complications, check your thyroid level, especially once you step into your 30s.

Source: Healthy Living: 20 Important Health Checkups for Everyone

Health Supplements For Vegetarians

Make sure you aren't missing out on essential nutrients as a vegetarian.

MensXP.com

If you are a vegetarian and worried if your body is getting all the essential nutrients, then you must proceed to read through the various points to be kept in mind to ensure that you are consuming a healthful and nourishing meal.

1. Proteins

A vegetarian meal can lend your body with the adequate amount of proteins that your body requires without eating meat. Your meal could include a lot of beans, chickpeas, black-eyed peas, and lentils apart from leafy vegetables, rice and milk that are excellent sources of proteins.

2. Calcium

Strengthening your bones and managing your weight is something that calcium does for your body. Ensuring that you consume the required amount of the same being a vegetarian, is a concern for many. Regularly consuming dairy products like milk, curd, cottage cheese, fruits like bananas and green leafy vegetables can drive this concern off your mind.

3. Vitamins

Experts believe that vegetarians are often devoid of essential vitamins like iron and Vitamin B 12. In order to make certain that you have the required amount of iron, you can eat leafy veggies, beans, cereals, tofu, and dried fruits. Vitamin B 12, which is mostly found in animal foods, can be obtained by including soymilk or fortified cereal in your diet.

4. Omega- 3 Fatty Acids

In order to have good eyesight, and ensuring that your heart and muscles remain strong, it is important to have a diet comprising of omega 3 fatty acids. Being a vegetarian you can eat soybeans, walnuts and flaxseeds.

5. Zinc

Zinc is an element in your body that aids the functioning of your taste, vision, smell and also looks after the immune system of the body. For non-vegetarians this component is added to the body with the help of chicken, fish and read meat. However, vegetarians can derive it from mushrooms, pumpkins, and legumes amongst others.

Regardless of you being a vegetarian or non-vegetarian, it is important to plan a perfect diet in order to derive all the essential nutrients required by your body.

Source: Health Supplements For Vegetarians

The worst mistakes wedding guests can make

There’s a lot of pressure on the bride and groom come their big day; the nerves of saying their vows in front of loved ones, the speeches and the first dance. But had anyone given a second thought about the wedding guests? While much of the day hangs in the balance of the bride and groom’s actions, there is many a mistake to be made by the wedding guests. Here are the top 10 most common wedding guest mistakes to be avoided.

Getwed.com

The wrong attire:

A hat to rival the mother of the bride’s, a skimpy dress in church, or worse, a white dress; there are just so many fashion faux pas to be made at a wedding. If you know the colour scheme of the wedding party, for example, if the bridesmaids are all in lilac, then the biggest mistake would be to wear the same colour. It creates confusion as to who is in the wedding party and it seems like you’re just trying to prove a point. There are so many colours in the rainbow, so don’t be a copycat. 

Getting too merry

Everyone knows that weddings are all about the champagne toasts and the booze-fuelled reception, but pushing the boat out too far and drinking more than your fair share (especially if the bride and groom have allocated a certain number of bottles per table) is not only bad manners, but also runs the risk of lowering the tone of the day by acting like a drunken idiot. Unsurprisingly, dancing on tables or flashing the bar staff are not considered appropriate wedding guest conduct.

Arriving empty handed

The happy couple and their families are kindly paying for you to enjoy a delicious meal and enjoy a fun party, so the least you can do as a wedding guest is bring a gift for the bride and groom. Not everyone can afford a hefty honeymoon donation, but it is considered good etiquette not to turn up empty handed to any party – be it a birthday or baby shower. Even if you just bring a card, it’s not worth the awkwardness when you have nothing to present the blushing bride when she greets you.

Heckling

Wedding speeches can be dangerous territory, especially if certain wedding guests have had one too many glasses of champers. While the best man, groom and father of the bride speeches are all intended to be interactive to an extent (laughter usually cuts it) they sometimes create a window of opportunity for the less eloquent of wedding guests to heckle the speechmaker and create an embarrassing atmosphere for all. Keep quiet and enjoy the puns.

Making a move

There’s a longstanding notion that everyone has one of those relatives; the sort who always seems to stray from the norm and ends up embarrassing you no matter what the situation. Your eighth birthday party? They were the one making inappropriate shapes out of the balloons. Weddings are no different. Drunk or sober, there’s always one wedding guest who drools over the bridesmaids and attempts to pull the mother of the bride. ‘Oh, but I thought you were the bride’s sister’ just won’t help them in this cringe-worthy situation.

Embarrassing stories

The bride and groom have invited you to share the biggest day of their lives. Keep this in mind before you think it’s wise to embarrass one, or both, of them in front of their whole family, groups of friends and colleagues. Hen and stag party anecdotes must stay under wraps; cringey tales of when you were teens are not to be shared; and worst of all, embarrassing photographs the bride and groom had tried their hardest to forget must stay hidden. Poor Aunt Lillian always thought so highly of the bride before you came along.

Having a spillage

Possibly the all-time worst mistake a wedding guest could make – be they old, young, female, or male – is spilling something on the bride’s wedding dress. Doesn’t it make you shudder just thinking about it? Those of you sniggering, you don’t deserve to be a wedding guest! The horrific slow-motion moment as the bride tries to escape the stains of a glass of red wine or a slippery canapé could be the worst wedding moment ever. Take note; don’t consume food or drink within a five foot radius of the bride.

Not holding your peace

This wedding guest mistake is for the brave (or stupid). During the wedding ceremony, once the bride and groom have exchanged vows and the rings are nearly in their rightful (well, leftful) place, the marriage officiant may ask if anyone knows any reason why the couple should not be wed. This tense few moments is tempting for the comic among the wedding guests, to jokingly state that they do. Don’t put someone you love through this heart-beating-out-of-chest panic on their most special day.

Bitch-fest

Be careful who you talk to at a wedding. Once you’ve had a glass or two of the bubbly stuff and your inhibitions have bid farewell, you might start to chat a little too honestly; ‘I hate the bridesmaid dresses’; ‘I can’t believe I wasn’t picked to be best man’; ‘the bride was the worst bridezilla’. These are all sly comments which could land you in hot water. You might be chatting to the best friend, the doting godparent, or worse, the parents. If you haven’t got anything nice to say, then don’t say anything at all (or lie!).

Bringing a friend

‘Oh, I hope you don’t mind, but I brought an extra pal!’ Cue panic-stricken bride as she tries to quickly calculate the amount of food being served and the number of chairs per table. It is poor etiquette to bring an uninvited guest to a wedding – the guest list is not your call. Unless it states ‘plus one’ on your invite, then don’t make this foolish mistake. 

Source: The worst mistakes wedding guests can make

4 Unusual Ways to Lose Weight

It may seem hard to take out time to hit the gym for a workout session. But how many of you are aware of some “naughty ways” to melt those extra kilos? Here, discover some of the most unusual and sexy ways that can help in weight loss.

Get ready to indulge in these sexy-sins and say goodbye to your weight issues forever.

Kissing Burns Calories!

Showing affection through kissing is not just good for your relationship, but is excellent for your waistline also. On an average, kissing can burn around 2-5 calories per minute; however, a vigorous kiss can raise the ‘calorie’ meter further.  Many studies claim that while kissing, if you reach a point where both of you are breathing heavily, it's a sign that you are burning more calories. So, just inject some passion in your kiss to melt those pounds faster.

Tip: Try kissing in unusual positions. You can burn more calories, if you are standing than sitting, and more moving than still.

Other sexy benefits of kissing:

·         Kissing lowers cholesterol and decreases high blood pressure.

·         An intense kiss requires almost all face muscles. So, kissing tones up your facial muscles and helps in fighting wrinkles.

Sex Diet

Yes, the sexiest mantra to lose that extra flab- lots of sex! Almost all muscles including the legs, shoulders and lower abdomen are worked upon during a session of love-making. On an average a half hour of sex burns about 200 calories. However, if you turn some basic exercises into foreplay, you can firm up your problem areas too. So, engage yourselves in moves like "love squats" to tone up your body.

Tip: Incorporate sex in different positions to enhance its exercise effects.

Elvis-Pelvis Exercise:

Stand naked facing your partner and press your pelvises together for balance. Raise your arms to the ceiling and lean back while maintaining pelvic contact. Hold for three seconds, repeat five times. (You can refer to Kerry McCloskey’s, the Ultimate Sex Diet book for more such exercises).

Undressing

Learning the art of ‘Undressing’ can also help you shed those kilos. Unhooking a bra with two hands burns up to 8 calories whereas doing it with one hand can burn up to 18 calories. Amazed? Here is another twist in the tale: According to an Italian researcher, if a man unhooks a bra using his mouth, he can burn up to 87 calories in the process. Now isn’t that interesting and easy? So, all you guys out there, now you certainly know where to begin your action from.

Tip: Play a game with your partner where you both have to undress each other but without using your hands. It will be fun, sexy and great for your body.

Love Squats

This one is for all the new moms out there who are struggling to lose their post-pregnancy weight. Now, you can keep your legs in shape by doing some love squats using your toddler as a weight. Since it is very difficult to take out time for exercise after you have a baby, this is the best way to lose that extra flab from your body. Enjoy the giggles of your baby while exercising and start shedding your weight.

Exercises you can do: Baby squats, baby twists, baby chest presses.

Caution: Only do these exercises with a baby who has complete head control and who is fully capable of controlling his own body.

Source: 4 Unusual Ways to Lose Weight

Weight loss: Why skipping food, dieting will not help

Obesity consultant and cosmetic physician Dr Manjiri Patankar who is also the founder of Instasculpt clinics in India, Dubai and Kuwait reveals that weight loss and obesity are less to do with unhealthy eating habits and more to do with human behaviour.

Weight management is a valuable part of a healthy living approach.

Today, people are more worried about obesity.

What, however, has become difficult is to determine its cause.

Obesity is by definition excess of fat storage rather than weight gain.

However, what triggers obesity is something that majority of people are clueless about.

This has lead to several myths related to obesity. Dr Manjiri Patankar clarifies some common myths here.

Myth 8: Obesity is caused from uncontrolled eating and/or an eating disorder.

Fact: Obesity is related to many factors; overeating is just one of them.

In general, people aren't really eating that much more than they used to, on average. Lack of exercise is likely a bigger culprit.

And it would be ignorant to not acknowledge that genetics, endocrine function, lifestyle, medications and metabolism all play a role in determining a person's weight.

Myth 7: Skipping a meal per day can help you lose weight

Fact: If you want to lose weight in a healthy way, crash dieting is not the answer.

A balanced and healthy lifestyle does make a difference for the majority of folks.

In fact, eating three meals a day may actually help stave off obesity!

Skipping meals slows down metabolism as the body is tries to reserve its energy stores for daily function.

Myth 6: People become obese and overweight because they do not engage in physical activity

Fact: It is important to remember that obesity is not always a behavioural issue.

Although physical activity and eating habits are major contributors to obesity, there are other elements to consider in evaluating the causes of obesity.

In many instances, weight loss and management efforts require a balanced combination of behavioural change and medical/scientific evaluation and intervention.

In addition, hormone disorders -- such as those related to the thyroid, adrenal glands, pituitary glands, and ovaries -- can contribute to obesity.

Myth 5: Once committed, you should lose weight as quickly as possible

Fact: Actually, weight loss -- especially fast weight loss (more than 1.5 kilograms per week) or loss of a large amount of weight -- can increase the risk of developing gallstones.

Maintaining a steady regimen of about 0.5 to 1.0 kilogram a week over time is more sustainable and less likely to cause gallstones.

Myth 4: Childhood obesity is genetic, there's nothing you can do about it

Fact: While a person's genes do influence weight, they are only one small part of the equation.

Although some children are more prone to gaining weight than others, that doesn't mean they're destined for weight problems.

Most kids can maintain a healthy weight if they eat right and exercise

Myth 3: Weight loss and fat loss mean the same

Fact: Weight loss refers to losing kilos on the scale either from muscle, fat or water, while fat loss, isn't much about the scale but about getting rid of body fat, losing inches in all the right places and looking slimmer.

Non surgical treatments are effective for fat loss and inch loss, where as diet modifications and lifestyle modifications are required for weight loss.

Myth 2: Body fat is bad

Fact: Without body fat, organs would not function properly, bones would break easier, and a person will be at risk for heart attack.

Body fat itself is not bad.

In fact, how much of it, what type, and where it is stored on the body makes a difference.

Myth 1: Exercise can make you skinny

Fact: The concept is (calories in) -- (calories out) = (stable weight).

If a person doesn't curb calorie intake, exercise can actually make more fat deposits in body.

Exercise is important for maintaining health and strength, but just don't believe that you can lose fat by exercising.

If this were true, then Sumo wrestlers would be thin!

Remember, it's the fitness, not the fatness that often matters most.

Source: Weight loss: Why skipping food, dieting will not help

9 hours in an AC workplace may be disastrous

Reema Gehi, Mumbai Mirror

We can't afford an office under a tree, but 9 hours in an AC workplace means you are at risk

They weren't lying when they said you can survive on love and fresh air. Being in open spaces, research has proved, strengthens your immunity since white blood cells that fight bacteria need oxygen to function effectively. A free supply of oxygen means your blood pressure and heart rate is in check since the body isn't overworking itself to acquire it.

Blood oxygen levels are also linked to serotonin, the 'happiness hormone', which is why you are more likely to slip into a refreshed, relaxed state when in green outdoors.

The hitch, of course, is that most urban residents end up spending close to nine hours a day in air-conditioned offices, often following it up with a whole night's sleep in closed, cool bedrooms.

Your lungs are the first hit, which is why respiratory infections including common cold, frequent headaches, itchy throat and symptoms of flu, are most common among young, urban professionals. Fresh air that helps the lung's airways to dilate, releasing airborne toxins from your system, is scant in swanky AC offices.

Dr Gauri Mankekar, consultant ENT surgeon at Hinduja Hospital, says an air conditioner is able to cause cooling through the process of evaporation. "Thanks to the very manner in which it functions, an AC ends up drying the mucous membranes in the nose and mouth," she says. Our nasal passages, sinuses and throat depend on moisture in the membranes for their immune functions. When moist, the immunity cells are able to attract and trap viruses, bacteria and allergens, acting as the body's first line of defence against airborne pathogens. Most air-conditioners aren't fitted with humidifiers, upping levels of dryness in the surrounding air.

This constant and direct exposure to cold, dry air can ruin the skin, robbing it off its elasticity, leaving it itchy, scaly and aged. Skin conditions like dermatitis and eczema are common among those who spend long hours in cool, dry recycled air, says dermatologist Dr Sushil Tahiliani.

More harmful than the low temperatures is the growth of mold, a microscopic fungi, that lives inside AC vents and ducts, with high moisture levels and dust offering it a good breeding ground.

While filters fitted in AC units are designed to prevent the spread of bacteria and virus, if not cleaned regularly, with the accumulation of pollutants over time, they end up hosting bacteria. "Since it's the same stale air that's re-circulated all day, we end up inhaling viruses and droplet infections," says Dr Mankekar. Ideally, filters should be cleaned once a month. When the AC serviceman arrives, make sure he uses anti-fungi chemical solutions instead of using a simple vacuum and brush that will only loosen the mold.

The corrective plan

·         While working in a ventilated office isn't an option for most of us, try and reduce the number of time you sleep in a closed, AC room. Open all windows, doors and let in sunlight every morning. Air out your linen in between washing cycles.

·         Make sure the office AC is set to 25 degrees. This 'average' temperature helps because it doesn't 'shock' a new entrant who might be walking in from the blistering heat outside. Sudden and extreme temperature fluctuations in the body can also affect the joints.

·         Dr Mankekar suggests you layer your body with sufficient clothing inside AC rooms, and un-peel when outdoors.

·         Install a warm mist humidifier at work, if possible. Else, keep a large vessel with a wide mouth filled with water in a corner of the office. It can work towards circulating moisture in the air. Keep yourself hydrated by drinking water every few hours, splashing your eyes with water and going out for a quick stroll during lunch hour to get a dose of sunlight and oxygen.

Source: 9 hours in an AC workplace may be disastrous

Top 20 ways to improve your concentration

By Renita Tisha Pinto, Health Me Up

With distractions present everywhere, concentrating on work becomes difficult. The human mind isn't designed to cope with surrounding chaos as each sense picks up on something that could distract us in a second.

However, even though it is difficult to improve concentration, it is not entirely impossible. Perseverance is important in improving your concentration power. Here are the top 20 ways with which you can improve your concentration. Get cracking today!

Select your environment

The environment in which you work plays an important role in improving your concentration.

Comfortable and appealing environments are more conducive to attaining full concentration while working.

Usually, while selecting the environment, keep in mind, the lesser the distractions, the better the chances of working with full concentration.

Control your thoughts

The key to concentration is to not allow your mind to distract you with casual thoughts.

When unrelated thoughts emerge in the mind, pay no attention to them and actively focus on the task you are trying to accomplish.

Make a time plan

Make a schedule for the jobs to be done. In order to balance, allocate time appropriately to serious tasks, and to leisure as well.

This will help you feel more fulfilled and less weak toward playful distractions.

Never be negative

Do not tell yourself that you cannot concentrate; this will make it more difficult to focus, because you will force your mind to be short of concentration and attention.

Avoid Multi-tasking

Multi-tasking ensures that we cannot concentrate on one single task at hand when we have a horde of tasks lying in front of us.

Focus on completing each task before moving on to the next.

Cut off the Noise

Cutting off noise is very important, as it is obvious that distractions won't help you focus.

Though it can be tempting to put the e-mail alerts on, reply to the BBM or whatsapp messenger and answer every request sent your way, eventually it will only prevent you from concentrating.

Diet and Exercise

Focus depends, to a great deal, on a balanced diet and exercise plan.

Lack of essential nutrients can cause fatigue and lethargy. Ensure concentration by eating a diet rich in nuts and fruits containing Vitamin E, and follow through with a healthy workout routine.

Understand the task

Concentration is particularly difficult if you have doubts about what you are doing or if you find the task confusing.

When work is difficult, the mind looks for easier things to do. Hence, try to get a general overview and develop a basic concept and framework before you start each task.

Conquer Procrastination

Don't feel like concentrating? Are you putting off a task? This is procrastination.

Do not postpone, in fact simply decide to not leave your seat till the burdensome task is over.

Spot your peak times

All of us have our times of peak alertness in the 24-hours cycle. However, it is not the same for all.

Find out yours and use it for more tricky or less interesting tasks.

Be positive

Whenever you need to focus, tell yourself over and over again that you can concentrate, and this will easily help you to develop this ability.

Divide tasks

Tasks that have no clear start or end point will destroy your focus. If you have a large project that needs work, clearly identify a path that you will use to get started working on it.

Concentration Exercises

Exercise restores the loss in focus by improving mind and body coordination.

Focus is closely related to memory preservation exercises like coin trick, chair trick. This will improve your concentration.

Meditation

Meditation is not a cure; but, if you can practice sincerely and learn to control the mind you will notice a difference, and slowly improve your concentration power.

Go slow

It is important to discipline yourself as well as put in more time to effective use.

So start small, but stick to it if you are not able to concentrate easily.

Train your brain

In order to improve your concentration you need to train your brain.

If you are unable to focus on a subject for more than a few seconds, but if you preserve, you will be able to fix the mind on anything for a longer duration.

Set a Deadline

Deadlines work well when trying to strengthen concentration.

A deadline can make it easier to forget the non-essential and speed up your working time.

Get enough sleep

Impose a regular bedtime.

Tiredness, fatigue and lack of a good night's sleep is one of the leading causes of poor concentration.

Steady progress

If you feel you are horrible at concentration, try to make small improvements each week.

If you get distracted for say half of the time, make an effort to get distracted for less time each week.

Manage requirements

Make sure that you have arranged all your requirements before you start with each task.

This may avoid unnecessary distractions, and you will work serenely.

Unite your heart with mind

Applying your mind to the work is a requirement in any case; adding positive attitude makes the real difference.

When you start enjoying the work, your understanding of it and desire to concentrate on it is much faster and better.

Sources: ezinearticles, successconsciousness, lifehack, memory-improvement 

Source: Top 20 ways to improve your concentration

Board exams: 10 tips to improve your memory

Courtesy TCYonline.com

Here are 10 ways you can exercise your mind to improve concentration.

Let us begin with a disclaimer that examinations need more of thinking and reasoning faculties than mere powerful memories.

Yet, having a perfect recall memory is surely an asset, especially when you are preparing for the upcoming board examination.

Here are 10 practical tips on how you can improve your memorisation skills.

1. Always look at the big picture

Human brain is blessed with Gestalt effect -- it looks at the entirety of things, the so-called sky view.

This enables forming a sense of meaning, rather than staying lost in parts and in detail.

So, make a large chart, put all formulae, typical questions, vocabulary words, mnemonics on it.

Frequently visiting this chart keeps things in right perspective and details stick on without undue effort.

2. Scribble as you read

As you read and try memorising, scribble like mad.

Just keep on moving your pen or pencil on a scratch paper, even illegibly -- it doesn't matter how clearly you write.

You would be surprised at how much this inditing contributes to keeping things in memory safe and protected for eternity.

3. Rattle what you've learnt

Try mouthing all that you have learnt -- keep on mumbling it all.

Ask anyone to take your viva -- as rapid a pace as possible.

Just turn all content to a reflex level retrieval competence. Keep everything as randomised as possible.

The trap most average people fall in is to revise in an orderly systematic fashion.

Does your exam ask for recall in a systematic way? No!

So welcome disorderliness and entropy.

Let there be noise in environment and confusion all around as you appear in such vivas.

You would be amazed at your concentration powers.

4. Connect the dots

Thinking and memorising are not God gifted talents.

These are as learnable as is playing tennis or swimming is(with all its strokes, can you recall them all?).

Human brain has pattern making ability, so try connecting dots, try seeing link between apparently unrelated bits and bytes of information.

This establishes meaning-deciphering prowess, which is the best binder for memory.

5. Use cards

Keep flash cards, flip through them many times a day.

You needn't carry neatly made flash cards, the vague scribblings you had, with multiple over-writings serve as well.

In fact it is fun, trying to read through your illegible stuff.

6. Be tough

Be merciless with yourself.

Try tougher questions, even beyond the expected syllabi.

Try learning massive sets of data.

Stretch your mind.

And lo! what do you discover, your mind has much more storing capability than you ever thought.

Venture into the realm of beyond.

7. Recall the position

Memories are said to be auditory and visual.

Many excelling students seem to remember the location of a question in their book -- Ummm... lower right corner OR somewhere in middle of left page.

Sounds fun?

Put yourself through this drill, trying to recall where in the book was what you read – what preceded that, what succeeded that.

Recall in your chart the position of specific information. Easy and cool stuff, right!

8. Make it interesting

I tend to recall exact details of my school time geography, history, literature, biology, what a class 12 student finds elusive.

How does it happen, that what we studied many decades back, still sticks in the mind, without any revision over years.

Since whatever is done, first time itself, with interest, is always a no brainer.

Whatever is studied without interest, and forced in, goes volatile, so to say.

Find out what is interesting about what you are reading.

After all, it must be interesting to many other humans, why not you?

Learn to look at things with fresh curious eyes.

9. Practice till you perfect it

The idea is not how much effort is to be invested towards perfect recall; rather the idea is you keep on working on the stuff till you master it.

We all are different individuals, on some things we catch quicker than others, on some slower.

That's okay.

Just work extra hard on the slippery things, and bask in glory as you encounter easier things you find yourself facile in.

10. Forget and test

Try forgetting.

This shouldn't be difficult, after all you keep on forgetting, right?

So try figuring out which part of the whole map you are likely to forget, come up with reasons why that part seems tough to remember.

This seems stupid, but this works very well.

Source: Board exams: 10 tips to improve your memory