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Topics - shan_chydiu

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Faculty Forum / How To Conquer Your Fear And Live A Courageous Life
« on: September 22, 2013, 12:01:10 PM »
Aristotle believed courage to be the most important quality in a man. “Courage is the first of human virtues because it makes all others possible," he wrote. Today, it's one of the more neglected areas of positive psychology, but recent research has begun to move toward an understanding of what courage is and how we might be able to cultivate the ability to face our fear and make decisions with greater fortitude.
Neuroscientists recently determined just how courage works in the brain, finding that a region called the subgenual anterior cingulate cortex (sgACC) is the driving force behind courageous acts -- a conclusion which could one day prove useful in treating anxiety disorders.
So how can we train our minds to act more courageously in everyday life? Other recent research on courage, which has shown that's it's not just about facing fear, but also about coping with risk and uncertainty (as Ernest Hemingway put it, courage is "grace under pressure.") And, it seems, we can make ourselves more courageous with practice and effort.
Be vulnerable The groundbreaking work of Brene Brown, a researcher at the University of Houston Graduate School of Social Work and author of the best-selling Daring Greatly, has found that the belief in our own unworthiness drives us to live fear-based lives. We are afraid of letting people see who we really are and potentially exposing ourselves, so we avoid the one thing that can make us more courageous: vulnerability. Courage and vulnerability are closely aligned, says Brown, and the two qualities can greatly improve our lives.
Acknowledge your fears It's difficult to conquer your fears if you're unable to be honest with yourself in the first place about what exactly those fears are. Research has found that acting courageously requires an understanding of one's own anxieties and limitations -- denial of fear does not support courageous action -- and then choosing to work through them.
Expose yourself to what you fear When it comes to fear, psychologist Noam Shpancer said, the only way out is through. And it's true: One of the most effective ways to banish fear is to repeatedly force yourself to face what you're afraid of. Research has found that this repeated exposure lowers the psychological fear response until it is more manageable or in some cases gone. Afraid of public speaking? Practicing giving talk in front of groups will help bolster your courage when faced with speaking engagements of any size.
Think positive Marc Taylor, a psychologist for the US Navy, conducted research on Olympic athletes to see what kind of positivity tactics they employed (like repeating positive affirmations) and how this affected their performance. Taylor found that athletes who practiced visualizations and positive self-affirmations were better able to cope with the pressures of high-level competition and were more likely to succeed, Psychology Today reports.
Manage stress Stress and fear often come together. Feelings of stress are generally rooted in a fear of an imagined physical or emotional threat (not being able to meet a deadline, or fear of failure, for instance), and stress can contribute to negative feelings like depression and anxiety that in turn can contribute to fear-based thinking.
Exercise and meditation both have the power to lower stress levels and reduce feelings of depression and anxiety, which could help you to act more courageously in the face of challenges.
Practice courageous acts To build a courageous character, the muscle of courage must be continually strengthened. Aristotle, the ancient philosopher who focused most on courage, said that we develop courage by performing courageous acts. Recent psychological research also suggests that courage is an ethical habit that we develop by repeatedly practicing acts of bravery, according to psychologist Ben Dean.
And according to Aristotle, practicing courage could make all the difference in life. As the he wrote, "You will never do anything in this world without courage."

Source:Huffington Post

Faculty Sections / Don’t touch these foods post workout
« on: September 16, 2013, 12:36:02 PM »
An intense workout always makes you feel great. But your first thought post workout is food! A right diet, being psychologically motivated and a regular physical activity is a must in your quest to lose weight. However, you might be surprised to learn that certain combinations of foods eaten post workout can actually sabotage your entire weight loss campaign! Yes, intense exercising makes you thirsty, but sweetened fruit drinks or the sugary sports drink will not help you replenish your lost fluids. If your intension is to lose weight, drinking sodas and sugar-filled fruit juices will be counterproductive as they have a slowing effect on the metabolism. Sports drinks should be an option only if your workout needs you to sweat profusely, in which case they will replace the lost electrolytes. However, if you are just thirsty, rehydrate with plain water.
Raw veggies
You might be surprised, even shocked to learn that raw vegetables are not such a great post workout snack! Reaching out for carrot sticks, bell peppers or broccoli might not be such a good idea. They might be healthy, low-fat foods but they are not good enough as post workout recovery food. These vegetables have minimal calories and will not help your restore energy or maintain a healthy metabolic rate. However, you could eat them with a healthy, protein-filled yogurt dip or hummus, which will make it more substantial. As yogurt is low on glycemic index, it does not raise your blood sugar level and at the same time your body gets its quota of probiotic bacteria.
Make sure you chose a combination of carbs and protein after a workout. If you are working out in the mornings, have a toast and eggs and if you workout during evenings, have a peanut butter sandwich or a sandwich with some lean meat or a handful of nuts.
Salty snacks
Munching on salty snacks like potato chips after a workout will lower your potassium levels, which is more important for your recovery post workout. The protein and carbohydrate meal suggested above will take care of the salt that you may have lost during the workout. Loss of essential minerals like potassium should be more of a concern to you, as your body loses electrolytes while exercising. Eating a bag of salty chips will only deplete your potassium levels even more! Instead, eat a handful of dried fruits or a banana which is rich in potassium.
Junk food
Pizza, fries, milk chocolates, donuts and pastries – these might be your favourite food. But if you think you can pig on them just because you’ve sweated on the treadmill for the last one hour then forget it! One slice of a greasy pizza or one portion of the oily fries or one milk chocolate is enough to reverse the gains of all the pain you went through on the cross trainer or treadmill!
Instead, have a muffin or a bite of dark chocolate. Dark chocolate is filled with antioxidants which fight free radicals and these help you quickly recover post workout. If you are craving for something sweet, have a toast with peanut butter or a fruit preserves.
You can maximize your benefits of a
workout by opting for protein and fiber-filled foods such as nuts, lean meats and vegetables with dips. Substitute all sugary drinks with water and processed carbs with low carb foods, especially in the two-hour post workout period if you are serious about optimizing the weight loss from your training sessions!
Source: Bangla

Departments / Simple ways to maintain good eyesight
« on: September 10, 2013, 11:11:37 AM »
Our eyesight deteriorates from the time you are born. Your eyesight at two years was better than your eyesight at 10 years. Your eyesight today is better than your eyesight will be next month. But the changes are too gradual for any of us to notice unless we take a vision test.

Even though eyesight deterioration is inevitable, you can slow down the process. Here are six easy tips for you to maintain good eyesight.

Eat carrots

During World War II; the British Royal Air Force spread a story about how a skilled fighter pilot named John 'Cats Eyes' Cunningham had a steady diet of carrots and how it helped him see in the dark while flying at night. This story sparked the belief that carrots "improved" or "cured" eyesight problems.
Even though that has been classified as an old wives' tale, carrots are in fact beneficial to your eye health. Carrots contain beta-carotene, a nutrient that the body turns into vitamin A, which will in turn help preserve your eyesight.

Pop vitamins A, C, E, and zinc

If you can't stomach the thought of chopping down a single baby carrot, let vitamin pills come to the rescue! While vitamins won't restore your eyesight, they will definitely slow down aging of your eyes, especially cataracts or macular degeneration. Doctors believe that any type of vitamin is beneficial for the health of your eyes, but vitamins A, C, E, and zinc have definitely been proven to help keep your eyesight healthy.

Exercise your eyes

Exercising the muscles behind your eyes will help strengthen your eye movement and increase blood circulation to your eyes. While the exercises won't miraculously improve your eyesight, they will reduce eyestrain and help your eyes work better. has an excellent list of eye muscle exercises you can try at home.

Wear sunglasses with high UV protection

UV rays - and even sunlight that bounces off reflective surfaces like snow or sand - can harm your eyes. They're known to increase your odds of getting cataracts, macular degeneration, or pterygium (when the tissue that lays over the white of the eye grows into the cornea).
The best way to prevent any of those eye-related problems from happening is to wear sunglasses with high UV protection. Opt for sunglasses that block 99% to 100% of both UVA and UVB rays. Not only would those sunglasses protect you from harmful UV rays, they'll also reduce eye strain from bright conditions and protect your eyes from flying debris.

Keep the light right at all times

It's pretty much common knowledge that if the room is too dark, your eyes will strain to read or see whatever you're doing. If you find yourself having a hard time seeing or reading something, brighten up the lighting in the room. That will immediately relax your eyes.
What many people don't know is that bright light can do just as much damage to your eyes. Prolonged exposure to bright light can damage your eye tissues and help speed up the deterioration of your eyesight. You can reduce the brightness of the room by dimming the lights, using a softly-lit lamp in your immediate area, or closing the blinds during the day.

Adjust your computer monitor

Staring at a computer screen all day can degrade your vision, but many of us can't avoid it. Your job may require you to work on the computer all day, but all is not lost. You can definitely adjust the brightness of your monitor (or smartphone screen) to accommodate the brightness of the room. A dimmer computer screen at night is definitely better for your eyes than a brightly-lit computer screen. If you don't want to go through the hassle of adjusting the brightness of your computer monitor every morning and night, you can always download f.lux, a free computer software that will "make the color of your computer's display adapt to the time of the day: warm at night and like sunlight during the day."

Always remember that you're the one who's responsible for your own eyesight, so be sure to treat your eyes well!

Source:Times of India

Faculty Forum / Drinking too much water can be risky
« on: September 10, 2013, 10:53:53 AM »
Excessive water in your system can dilute your body fluids so much that the sodium levels become life-threateningly low.

Water may be the elixir of life, but it sure can send your health into a tailspin, even endanger your life, if you drink too much of it. While packaged water, juice and cola companies hard-sell their thirst-quenchers to you through TV and print advertisements, the truth is that drinking too much water can do you more harm than good.

Due to excessive water consumption, people have died of over-hydration, which goes by the name of Exercise-Associated Hyponatraemia (EAH). In simple terms, it means that you have drank too much water and the excess has diluted your body fluids so much that the sodium levels have become life-threateningly low, causing cells to swell.

That includes brain cells leading to loss of consciousness, seizures and even coma and death. For long-distance runners, this can be a particular hazard. With half-marathons and marathons being all the rage, runners while practicing must resist the temptation to tank themselves up with too much water.

Water intoxication is always on the cards if you believe you have to `stay ahead of thirst` by drinking excessive quantities of fluids. To do so is entirely un-physiological. Drinking more water than you need increases your total blood volume and also pressures you kidneys into working overtime so as to filter excess water out of your circulatory system. It is, however, incredibly rare for someone to die of dehydration in a temperate climate, not even sportsmen who sweat a great deal.

The right way to drink water is on your TV screen. When Tennis legends Roger Federer or Rafael Nadal play five gruelling sets of tennis in the baking sun, sweating profusely, how do they drink? They sip.

They may sip at every end change, but they certainly don`t gulp. While exercising, you should balance how much water you drink to how much you are sweating out.

All runners should know that over-consumption of fluids, whether it`s water or sports drinks, can be fatal. EAH due to excessive hydration has caused at least a dozen deaths worldwide and there have been more than 1,600 documented cases of it around the globe.

The International Marathon Medical Directors Association advocates `drinking to thirst` and no more. That means 0.03 litres per kilogram. So, for a 100 kg person that`s a maximum of three litres. The average man is around 70 kgs. Work out the math. Five reasons to kick the cola -

1. You will flash a prettier smile. The sugar and acid in soft drinks dissolves tooth enamel while the colouring in darker fizzy drinks leaves dark stains on teeth.

2. You will reduce your risk of heart disease. The high fructose corn syrup (HFCS) in many soft drinks increases the risk of developing heart disease and diabetes.

3. You will reduce your risk of osteoporosis. The phosphoric acid found in soft drinks can loosen a tight bolt, eat away metal, and leach calcium from the bones.

4. You will reduce your risk of diabetes. The connection between excess sugar consumption and type 2 diabetes is well-known.
5. You will stabilise blood sugar and energy levels. Simple sugars, the most harmful of which are HFCS, are carbs that cause a rapid energy spike followed by a sudden plummet. Adding caffeine, a cola essential, intensifies this roller-coaster effect.


Business & Entrepreneurship / Food prices rise by 2.08%
« on: September 09, 2013, 02:25:59 PM »
Food prices rose in August, keeping up with the hike since July, while the overall inflation rate was relatively lower in the month compared to the same period last year, according to a Bangladesh Bureau of Statistics (BBS) report.

The report published on Thursday showed that August's overall inflation on point-to-point basis (compared with August last year) was 7.39 percent against 7.85 percent in July.

The inflation was 2.08 percent in the food sector in August on monthly basis (compared to July this year).

For non-food sectors, the inflation was 0.44 percent in August, compared to July.

“Prices of food items including rice, flour, fish, egg, vegetables, spices, and milk have risen in August. That is why the inflation in food has been higher than in July," BBS Director General Golam Mostofa Kamal said while revealing the latest statistics on inflation at a press briefing.

“Food inflation in August on point-to-point basis (compared with August last year) was 8.09 percent against 8.14 percent in july.”

For the non-food sectors, the inflation decreased to 6.35 percent in August from July’s 7.4 percent.

The BBS Director General said they took into account prices of 318 items in rural areas and 422 in the towns while compiling the report on inflation.

Meanwhile, inflation rate went down at rural and town levels in August.

Inflation on point-to-point basis in rural areas stood at 6.90 percent in August, which was 7.43 percent in July. Also inflation in towns came down to 8.34 percent in August from July’s 8.64 percent.

Mostofa Kamal said the rate of hike in wages also rose compared to the inflation rate. Wages on point-to-point basis increased to 10.23 percent in August, he added.


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