GRATITUDE

Gratitude is about feeling and expressing appreciation: for all we’ve received, all that we have (however little it may be), and for all that has not befallen us. It functions as an antidote for attachment to what we want but don’t have, as well as aversion to what we have but don’t want. Gratitude is the opposite of being discontented. 

It’s valuable to be aware that nearly all experiences have both “positive” and “negative” aspects. Consistent with the above quote from Ram Dass, even circumstances that are brutally physically and/or emotionally painful, often contain considerable psycho-spiritual blessings in the forms of learning, growth, and healing. Sometimes we have to work harder to locate the positive and unearth its gifts (and sometimes these become manifest only in retrospect)—but if we make the time and invest the energy to look closely and search consciously, we will find them. There is always something to be grateful for, no matter how negative or desperate things may seem.
Gratitude changes perspective—it can sweep away most of the petty, day-to-day annoyances on which we focus so much of our attention—the “small stuff” situations that bring up feelings of impatience, intolerance, negative judgment, indignation, anger, or resentment. Gratitude is a vehicle to diffuse self-pity and self-centeredness, increase feelings of well-being, and prompt mindful awareness of that which is beyond oneself—of belonging to a greater whole, and of connection to others, as well as to the world.
Over the past decade, numerous scientific studies have documented a wide range of benefits that come with gratitude. These are available to anyone who practices being grateful, even in the midst of adversity, such as elderly people confronting death, those with cancer, people with chronic illness or chronic pain, and those in recovery from addiction. Research-based reasons for practicing gratitude include:
•    Gratitude facilitates contentment. Practicing gratitude is one of the most reliable methods for increasing contentment and life satisfaction. It also improves mood by enhancing feelings of optimism, joy, pleasure, enthusiasm, and other positive emotions. Conversely, gratitude also reduces anxiety and depression.
•    Gratitude promotes physical health. Studies suggest gratitude helps to lower blood pressure, strengthen the immune system, reduce symptoms of illness, and make us less bothered by aches and pains. 
•    Gratitude enhances sleep. Grateful people tend to get more sleep each night, spend less time awake before falling asleep, and feel more rested upon awakening. If you want to sleep more soundly, instead of counting sheep count your blessings.
•    Gratitude strengthens relationships. It makes us feel closer and more connected to friends and intimate partners. When partners feel and express gratitude for each other, they each become more satisfied with their relationship. 
•    Gratitude encourages “paying it forward.” Grateful people are generally more helpful, generous of spirit, and compassionate. These qualities often spill over onto others.
Two specific ways you can practice the skill of being grateful are by writing gratitude letters and making gratitude lists. A gratitude letter is one you write to someone in your life to express appreciation for ways they have helped you and/or been there for you. Gratitude letters can be about events that have happened in the past or are happening in the present, and often help to strengthen or repair relationships. A gratitude list consists of writing down 3 – 5 things for which you’re grateful every day, each week, at other intervals, or under situation-specific circumstances. 
You can test the effectiveness of these methods by tuning in to your current emotion(s), mood, and attitude. Once you’ve done that, take a few minutes and identify 3 things or people that you are grateful for and briefly describe to yourself or in writing the reason(s) for your gratitude. Then notice how the way you feel has shifted after doing this simple brief exercise.

The humbling art of medicine — the right to be wrong

You make some mistakes in your career as Physician but you always learn from them and over the years you improve. Many of mistakes are made due to lack of time . You may miss a symptom or sign as you are rushing through the patients.
t’s never a bad idea to get a second opinion — even if it’s from yourself.

PAIN

Everyone is familiar with placebo effects.  Just taking a pill can reduce pain you are feeling, even if that pill has no active ingredients in it.  Indeed, placebo effects help even when you are taking an active ingredient.  I know that when I have a headache, taking some ibuprofen starts helping the pain fairly quickly, even though it can take up to 30 minutes for the medication to have an effect. 

It is hard to study pain and placebo effects, because pain is subjective.  That is, you can’t know whether people are experiencing pain unless you ask them.  If people want sympathy, they might exaggerate their report of pain.  If they want to avoid worrying their friends and relatives, they might minimize their report of pain.

 In order to study placebo effects, it is important to know the regions of the brain that are involved in the sensation of pain.  Wager and Atlas first review studies in which participants were exposed to low-intensity and high-intensity heat in a functional Magnetic Resonance Imaging (fMRI) study.  The fMRI technique measures blood flow in the brain and gives researchers information about areas of the brain that are active in different situations. 

Researchers have suggested that placebo effects might reduce pain by activating opioid receptors in the brain.  Opioid receptors are the ones that opiate drugs (like morphine and codeine) activate.  The brain has natural chemicals that activate these receptors, and that helps minimize the experience of pain.  For example, research has shown that placebo effects are reduced by giving a person a chemical that blocks the activity of the opioid receptors.

One observation from these fMRI studies is that a region of the midbrain (see the figure for a sense of where the midbrain is located) is influenced by opioid receptors.  This area of the brain is affected by placebos.  In addition, areas of the frontal cortex of the brain (located in the brain above your eyes) is also related the strength of placebo effects. 

Here is where it gets interesting.  There are other areas of the frontal cortex that are involved in your ability to control your thinking. Those areas of the brain are not involved in placebo effects. However, researchers also know that if you distract yourself, that can minimize the experience of pain.  Presumably, distraction involves these brain areas that are associated with thought control.

Based on these observations, other studies using brain imaging show that distraction does reduce pain, but it uses different brain regions than the areas involved in placebo effects.  As a result, these two techniques can be added together for a more powerful effect.  That is, a combination of a placebo and distraction is better than either one alone.

Finally, the pain-reducing opiate drugs involve some of the same brain mechanisms of placebo effects and distraction, but they involve some different ones as well.  Which means that in cases of the worst pain, a combination of all three effects can be more powerful than any one alone.

You might wonder how you get a placebo effect when you have taken a real drug.  Remember, though, that just the knowledge that you have been given a drug engages some pain relief.  That happens regardless of whether that drug is a real painkiller or something inert.  So, telling someone they are getting a pain drug and then giving them that pain drug creates both a placebo effect and the relief from the drug itself.

This work is interesting in two ways.  First, it provides some new insight into how placebo effects work.  Second, it shows how the maturing science of brain imaging can help science tease apart complex mechanisms that would be hard to study without insight into what the brain is doing.

21 habits of happy people

“Happiness is a habit – cultivate it.” ~ Elbert Hubbard Happiness is one aspiration all people share. No one wants to be sad and depressed.We’ve all seen people who are always happy – even amidst agonizing life trials. I’m not saying happy people don’t feel grief, sorrow or sadness; they just don’t let it overtake their life. The following are 21 things happy people make a habit of doing:

1. Appreciate Life
Be thankful that you woke up alive each morning. Develop a childlike sense of wonder towards life. Focus on the beauty of every living thing. Make the most of each day. Don’t take anything for granted. Don’t sweat the small stuff.
2. Choose Friends Wisely
Surround yourself with happy, positive people who share your values and goals. Friends that have the same ethics as you will encourage you to achieve your dreams. They help you to feel good about yourself. They are there to lend a helping hand when needed.
3. Be Considerate
Accept others for who they are as well as where they are in life. Respect them for who they are. Touch them with a kind and generous spirit. Help when you are able, without trying to change the other person. Try to brighten the day of everyone you come into contact with.
4. Learn Continuously
Keep up to date with the latest news regarding your career and hobbies. Try new and daring things that has sparked your interest – such as dancing, skiing, surfing or sky-diving.
5. Creative Problem Solving
Don’t wallow in self-pity. As soon as you face a challenge get busy finding a solution. Don’t let the set backs affect your mood, instead see each new obstacle you face as an opportunity to make a positive change. Learn to trust your gut instincts – it’s almost always right.
6. Do What They Love
Some statistics show that 80% of people dislike their jobs! No wonder there’s so many unhappy people running around. We spend a great deal of our life working. Choose a career that you enjoy – the extra money of a job you detest isn’t worth it. Make time to enjoy your hobbies and pursue special interests.
7. Enjoy Life
Take the time to see the beauty around you. There’s more to life than work. Take time to smell the roses, watch a sunset or sunrise with a loved one, take a walk along the seashore, hike in the woods etc. Learn to live in the present moment and cherish it. Don’t live in the past or the future.
8. Laugh
Don’t take yourself – or life to seriously. You can find humor in just about any situation. Laugh at yourself – no one’s perfect. When appropriate laugh and make light of the circumstances. (Naturally there are times that you should be serious as it would be improper to laugh.)
9. Forgive
Holding a grudge will hurt no one but you. Forgive others for your own peace of mind. When you make a mistake – own up to it – learn from it – and FORGIVE yourself.
10. Gratitude
Develop an attitude of gratitude. Count your blessings; All of them – even the things that seem trivial. Be grateful for your home, your work and most importantly your family and friends. Take the time to tell them that you are happy they are in your life.
11. Invest in Relationships
Always make sure your loved ones know you love them even in times of conflict. Nurture and grow your relationships with your family and friends by making the time to spend with them. Don’t break your promises to them. Be supportive.
12. Keep Their Word
Honesty is the best policy. Every action and decision you make should be based on honesty. Be honest with yourself and with your loved ones.
13. Meditate
Meditation gives your very active brain a rest. When it’s rested you will have more energy and function at a higher level. Types of meditation include yoga, hypnosis, relaxation tapes, affirmations, visualization or just sitting in complete silence. Find something you enjoy and make the time to practice daily.
14. Mind Their Own Business
Concentrate on creating your life the way you want it. Take care of you and your family. Don’t get overly concerned with what other people are doing or saying. Don’t get caught up with gossip or name calling. Don’t judge. Everyone has a right to live their own life the way they want to – including you.
15. Optimism
See the glass as half full. Find the positive side of any given situation. It’s there – even though it may be hard to find. Know that everything happens for a reason, even though you may never know what the reason is. Steer clear of negative thoughts. If a negative thought creeps in – replace it with a positive thought.
16. Love Unconditionally
Accept others for who they are. You don’t put limitations on your love. Even though you may not always like the actions of your loved ones – you continue to love them.
17. Persistence
Never give up. Face each new challenge with the attitude that it will bring you one step closer to your goal. You will never fail, as long as you never give up. Focus on what you want, learn the required skills, make a plan to succeed and take action. We are always happiest while pursuing something of value to us.
18. Be Proactive
Accept what can not be changed. Happy people don’t waste energy on circumstances beyond their control. Accept your limitations as a human being. Determine how you can take control by creating the outcome you desire – rather than waiting to respond.
19. Self Care
Take care of your mind, body and health. Get regular medical check ups. Eat healthy and work out. Get plenty of rest. Drink lots of water. Exercise your mind by continually energizing it with interesting and exciting challenges.
20. Self Confidence
Don’t try to be someone that you’re not. After all no one likes a phony. Determine who you are in the inside – your own personal likes and dislikes. Be confident in who you are. Do the best you can and don’t second guess yourself.
21. Take Responsibility
Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They are the first to admit when they’ve made a mistake.
Begin today by taking responsibility for your happiness. Work on developing these habits as you own. The more you incorporate the above habits into your daily lifestyle – the happier you will be.
Most of all: BE TRUE TO YOURSELF.

THOUGHTS

You are what your thoughts are.

you only have one weakness  and that weakness is under-estimating the part your thoughts played in creating the life you have today and that includes how your thoughts make you feel about everyone and everything.

We all underestimate the power of thoughts in shaping our life.

Thoughts make us feel loved, Thoughts make us feel hate. Thoughts make us healthy and thoughts make us sick. Thoughts make us feel strong. Thoughts make us feel weak. It is our thoughts that make us feel the way we do. Thoughts make us rich and thoughts keep us poor. It is our thoughts that attract love to us or push it away from us. All of our power, ever bit of it, lives in the thoughts we choose to think about all day long.

You have to learn to neutralise the negative thoughts which harms you and use positive thoughts to get what you want in life effortlessly.

UNDERSTAND TH EPOWER OF THOUGHTS TO LEAD AN HAPPY LIFE.

FAITH vs SCIENCE

Faith is often defined as believing without evidence. Hebrews 11:1 is often quoted:

“Now faith is being sure of what we hope for and certain of what we do not see.”

I prefer Christopher Hitchens’ take:

“Faith is the surrender of the mind, it’s the surrender of reason, it’s the surrender of the only thing that makes us different from other animals. It’s our need to believe and to surrender our skepticism and our reason, our yearning to discard that and put all our trust or faith in someone or something, that is the sinister thing to me. … Out of all the virtues, all the supposed virtues, faith must be the most overrated”

Sometimes those who have faith also seek evidence and logic to back up their belief. This is a win-win for them because if the logic and evidence are found wanting, they can always then fall back on their faith. In any case – let’s take a look at alleged five reasons why God exists:

1.  God provides the best explanation of the origin of the universe.

This is the old, “Well, the universe didn’t come from nowhere” argument. He writes:

…it is highly probable that the universe had an absolute beginning. Since the universe, like everything else, could not have merely popped into being without a cause, there must exist a transcendent reality beyond time and space that brought the universe into existence.

Actually physicists debate whether or not our universe had a beginning. This cannot be taken as an uncontroversial premise. Stephen Hawking argued that our universe may be temporally finite yet unbound, just as it is spacially finite but unbound.

Even if we do accept the premise that our universe had a beginning, this may simply be embedded in a deeper physical reality, something to do with quantum fluctuations in space-time, or something equally incomprehensible.

Giving up on understanding space-time and just saying, “godidit” is not even an answer. This then creates the regression paradox of – well then where did God come from. And if God is transcendent and eternal, then why can’t the underlying physics of the universe be?  Postulating a God actually solves nothing, and certainly the existence of the universe is not a-priori evidence for something like a God.

2.  God provides the best explanation for the fine-tuning of the universe.

The anthropic principle again – the laws of the universe are fine-tuned to be compatible with life. Of course they are, because life exists. Craig argues God is the “best explanation” for this fine tuning:

There are three competing explanations of this remarkable fine-tuning: physical necessity, chance, or design. The first two are highly implausible, given the independence of the fundamental constants and quantities from nature’s laws and the desperate maneuvers needed to save the hypothesis of chance. That leaves design as the best explanation.

He is being prematurely dismissive, in order to unfairly favor his preferred explanation.  There are no “desperate maneuvers” necessary – certainly no more desperate than postulating a God. The universe may have the laws it does because they are necessary, for some underlying and yet undiscovered principle of physics. There may be many universes with various assortments of physical constants, and life arises only in those compatible with life.

3.  God provides the best explanation of objective moral values and duties.

This is perhaps his worst argument, because it is entirely circular. It’s not even a gap argument. He is essentially saying that objective morality exists because God gives it to us, and the existence of objective morality proves God exists. 

4.  God provides the best explanation of the historical facts

    Historic religeous facts can best be explained by religion.

5.  God can be personally known and experienced. 

This is more circular reasoning – Christians believe in God and this has transformed their lives, therefore God exists. This is a profoundly naive argument. Human psychology is a far simpler explanation. In fact decades of psychological research have shown that basic human psychology – the need for meaning, control, understanding, etc., all lend themselves to religious faith.

The good thing is that atheists tend to be very passionate people and want to believe in something. If they would only put aside the slogans for a moment and reexamine their worldview in light of the best philosophical, scientific, and historical evidence we have today, then they, too, would find Christmas worth celebrating!

Craig is saying that atheists are biased by narrow “slogan” thinking, when evidence and logic clearly shows that his faith is correct. He has only demonstrated, however, that it is he who is following narrow and fallacious thinking.

For me it is about family, friends, and taking time from our hectic lives to consider how much we appreciate  the people in our lives. Humans are social creatures – we survive and find meaning in our relationships with others. On the darkest day of the year, we shine a little light of love, companionship, and community into each-others lives. No faith required.

PSYCOLOGY OF MONEY

Why does paying with cash for a dinner feel worse than paying with a credit card?

“Pain of paying” is different between cash and credit cards, or even debits cards which I will talk about it later in this short essay.
Let’s firstly think about the difference between cash and credit cards. I will bring up three assumptions and to analyze them.
Firstly, the physical part, or you can call it the “Inert Nature”.  Cash is more vivid than credit cards. Imagine that you gave a dozen of cash to a cashier or the digital number of your credit card went down, which is more abstract. The abstract experience of parting with money is less painful than concrete experience of parting with the same amount of money.
Secondly, the actual time you pay the money, you can call it “Delayed Effect”. Cash was paid immediately, but credit card was only paid when the payment due date is coming. It is not the case that you don’t feel any pain while you are using a credit card. You will eventually feel the pain when you hold the bill with your hands.The pain was delayed.
Thirdly, which is my own immature assumption, is “Ratio effect”.  What I mean is the ratio between the money you paid and the total money you are taking at that time. For most cases, a credit card is like a big face value bill for $10,000 or more, but you won’t take such big amount of money in your wallet. Although ATM machines are easily available, but the effort you spend on ATM machine is an inherent cost for you which sometimes keep you from doing that, at least lures you to use credit cards.
Here is the problem. Imagine a person who took a credit card, the maximum overdraft of that card is $10,000 and another person took $1000 cash. They both bought a cell phone for 500 dollar. For the first one, the cell phone only occupied 1/20 of his total amount at that time, but for the other person, he lost a half of his money, although he may has a lot of money in the banks or under the mattress, but at that specific time, his “mental account” is just $1000.
To wrap it up, we can find there is one thing in common:” Attention”. The vitality of cash, Immediacy and the bigger ratio all indicate cash get more attention. We may conclude that the more attention a payment get, the more pain people will feel,

 How can we spend money in a useful way?

It is apparent that the “pain of paying” is a bad thing. No one would doubt that it did hurt us a lot. But, on the other hand, it can curb impulsive responses and thus reduce the purchase of vice and irrational products.
Two suggestions: when you are buying vice products or you realized that it is irrational to buy it, use cash! Last but not the least, always think about the opportunity cost of money in a general sense.

5

REALITY

To all appearances reality is dual. The objective world exists "out there" to be measured, but its existence is known only through subjective experience, which is "in here."  Both worlds need each other, and to be trapped in only one is unsatisfactory. The world turns into a dream only if you are conscious of your inner feelings, moods, sensations, and images. Yet if you rely only upon the physical world, you may wind up with meaningless data that don't provide any link to what is truly important in everyday life. This point is easy enough to see, but joining the two worlds into wholeness isn't easy.
The two worlds "in here" and "out there" are either split for a reason or it just happened that way.  If it just happened that way, fine.  Science will go on, and so will subjective experience, and the two will uneasily meet somewhere in the brain. But if "in here" and "out there" are split for a reason, that's a new story.  There have been many versions of the story so far. In many cultures, there was once a Golden Age that was innocent, pure, and untroubled (in other words, whole) while now we live in a fallen age, and our separation from God or the gods has resulted in a fragmented world.  Good is forced to come to terms with its opposite, evil, and therefore a reality of light and darkness envelops us. Needless, to say, such a story has not been satisfactory in a rational, scientific age.  It persists as myth and religion, which billions of people still prefer to science.
We come closer to a rational story via complementarity, because when complementarity holds that opposites have a hidden unity at the limit of observation (revealed through mathematics), a complete view of quantum physics is satisfied.  An opposite pair light wave and particle arise from the same source, and even if this source is beyond the five senses, lying in some invisible virtual domain, quantum mechanics can link the opposites and thus make every measurement turn out right.  By extension, can we say the same about "in here" and "out there"? Do they spring from a common source?
But this argument, which seems so common-sensical, is fallacious.  The principle of complementarity tells us that "in here" and "out there" aren't just compatible; they are necessary to each other, intertwined aspects of the whole. You can't have one without the other.  Grasping this fact is hard. Classical Western science, from the ancient Greeks through Newton and beyond, was based on atoms, molecules, and other physical "stuff" that exists on its own.  But just as there cannot be particles without waves; "out there" needs consciousness, "in here." This is a participatory universe, and leaving the participant out cannot be valid. In a fundamental sense, the universe is human, because we aren't just isolated observers like kids pressing their noses to the window of a bakery shop. The three-part model needs all three parts: observer, observed, and process of observation.
Many thinkers have tried to wriggle out of this apparent trap, but without success.  Our position is that their denial serves only to keep the human mind encaged, creating further and further problems for our collective and individual selves. We entitled this series of posts "Can Reality Set Us Free?" to underscore that by its very nature, the human mind is not limited, not even by its own short-sighted concepts. Boundaries and edges, the things that separate one thing from another, are always conceptual, manmade.  Where does your body stop?  From the everyday level of scale, your boundary is your skin.  From the atomic level of scale you and the planet are linked -- every atom in your body comes from water, earth, and air taken in from the planet.  From this perspective, human beings don't liver on the planet, we are the planet. Reality itself is a seamless flowing process where all phenomena are linked.  There are no actual boundaries.
But the most liberating boundary that anyone can break free of is the one that encircles the mind, like a fence around a corral, so that there is "my" mind and "your" mind (like two different horses inside the corral), and using a bigger fence, the "human" mind, which is so self-enclosed that outside the corral there is "no" mind.   Several of the quantum pioneers, such as Planck and Schrödinger, had enough clarity to see that this boundary, too, is manmade.  There is only one consciousness, in fact, and it must be basic to creation.
Reality, then, is boundless, immeasurable, and conscious. It cannot be otherwise if the three-part model and complementarity are correct, which has been demonstrated over and over.

BLIND BOY

A blind boy sat on the steps of a building with a hat by his feet. He held up a sign which said: “I am blind, please help.” There were only a few coins in the hat. 

A man was walking by. He took a few coins from his pocket and dropped them into the hat. He then took the sign, turned it around, and wrote some words. He put the sign back so that everyone who walked by would see the new words. 

Soon the hat began to fill up. A lot more people were giving money to the blind boy. That afternoon the man who had changed the sign came to see how things were. The boy recognized his footsteps and asked, “Were you the one who changed my sign this morning? What did you write?”

The man said, “I only wrote the truth. I said what you said but in a different way.” What he had written was: “Today is a beautiful day and I cannot see it.” Do you think the first sign and the second sign were saying the same thing? 

Of course both signs told people the boy was blind. But the first sign simply said the boy was blind. The second sign told people they were so lucky that they were not blind. Should we be surprised that the second sign was more effective? 

Moral of the story: Be thankful for what you have. Be creative. Be innovative. Think differently and positively.

COMPANY POLICY

Start with a cage containing five monkeys.
Inside the cage, hang a banana on a string and place a set of stairs under it. Before long, a monkey will go to the stairs and start to climb towards the banana. As soon as he touches the stairs, spray all of the other monkeys with cold water.
After a while, another monkey makes an attempt with the same result - all the other monkeys are sprayed with cold water. Pretty soon, when another monkey tries to climb the stairs, the other monkeys will try to prevent it.
Now, put away the cold water. Remove one monkey from the cage and replace it with a new one. The new monkey sees the banana and wants to climb the stairs. To his surprise and horror, all of the other monkeys attack him.
After another attempt and attack, he knows that if he tries to climb the stairs, he will be assaulted.
Next, remove another of the original five monkeys and replace it with a new one. The newcomer goes to the stairs and is attacked. The previous newcomer takes part in the punishment with enthusiasm! Likewise, replace a third original monkey with a new one, then a fourth, then the fifth. Every time the newest monkey takes to the stairs, he is attacked.
Most of the monkeys that are beating him have no idea why they were not permitted to climb the stairs or why they are participating in the beating of the newest monkey.
After replacing all the original monkeys, none of the remaining monkeys have ever been sprayed with cold water. Nevertheless, no monkey ever again approaches the stairs to try for the banana. Why not? Because as far as they know that's the way it's always been done round here.
And that, my friends, is how company policies are made.

TYMPH

Tempeh is an Indonesian fermented soy bean product, and is popular among vegetarians as a meat substitute for its nutty, hearty flavor. If you’re a newbie vegetarian (or just want to explore the veg scene) and are getting sick of your veggie burgers and tofu, tempeh is a great food product to learn how to prepare.

Tempeh can be used in sandwiches, curry, salads, and can be baked, sauteed, steamed, marinated and more! Introduce tempeh to your weekly cooking nights by diving into one of the 9 recipes.

5 PERCENT RULE

 If you can change any area of your life by a consistent five percent, the effects will be remarkable  This 5% rule applies to our personal ecosystems as well.   The smallest of changes  does alter  course of life.

Bad things happen fast, good things take time.  This is the caveat about how the five percent rule works.   Accidents, illnesses, forces of nature like hurricanes or tornados arrive in a moment, often with no warning.   Personal catastrophes like divorces can fall into the middle of your world like a tidal wave.  How is it possible that we could not see these things coming?   Relationships are fragile eco-systems and just as in the aftermath of a storm, rebuilding and recuperation is a process which takes the time and patience that is the daily work of sustaining.

It is easy to get burnt out in this daily work of relating, it is the hardest work that we are asked to do.    People are annoying, even the very best of them and especially when you live with them and are charged with their care.   This fact can apply to growing families or aging parents as easily as it does to our primary partner.   Keeping relationships healthy and being willing to heal the ones that are ailing is not a quick fix solution, it is a resolution to keep the five percent rule in action.   It is being willing to do the one extra act of kindness each day.  It is taking the time to listen even when you have heard enough.  It is finding the energy to be intimate even when you don’t feel connected.  It is the laundry and the dishes and one more trip to the grocery store.

The five percent rule is a good resolution to take on no matter what your life situation.  Another way of thinking about it is the continuous improvement plan, where we agree to remain vigilant to our own attitude and willingness to participate.  It acknowledges that we aren’t going to be perfect or expect perfection, but rather with realistic intentions, we strive to be just a bit better than yesterday.   It respects the time that it takes for small, seemingly imperceptible changes to be felt and experienced.

Making a resolution to live with a five percent improvement plan is a heroic act.  Not only do you courageously embrace the unpredictable and certain falling apart that happens in every life, but you simultaneously hold your heart open to trying to make the small acts of living softer and more bearable for the people you love.    It is a resolution that you can keep because it commits you to a process rather than an outcome and gives you the freedom to miss the mark some days.

RESHAPING BRAIN N LIFE-2

Evidence is gathering by the day that the brain isn't really an object but a continuous and active process. Thoughts and experiences create new pathways in the brain.

Brain health comes down to a simple-seeming formula: maximize the positive input and minimize the negative input. The result will be positive rather than negative output. To some extent the difference between positive and negative input isn't hard to define:

It's positive to maintain balanced diet, negative to eat an imbalanced one.
It's positive to take regular exercise; it's negative to be sedentary.
It's positive to have good relationships, negative to have stressful ones.

Anyone who has kept pace with the public campaign in prevention can make the list longer; the risk factors for a healthy lifestyle are well known. But this is where the difference between positive and negative get trickier. Information isn't the same as compliance. That Americans are getting more obese and sedentary while consuming massive quantities of sugar and fatty junk food isn't due to lack of information. Non-compliance is about inspiring your brain to function in a better way. This is a role assigned to the mind; the brain can't inspire itself.

But only you can sustain meaning and purpose. For all of its brilliant discoveries, neuroscience can't give your brain meaning, and if you feel that you lack purpose, there is no drug or surgery that will bring it back. At present, the main breakthroughs in neuroscience are medical. Curing organic disorders like Alzheimer's and depression are urgent goals since they undermine anyone's chance to find meaning and purpose.

But our emphasis is to raise the everyday functioning of the brain to a higher level. The baseline brain, as we call it, passively handles everyone's life given the input that is provided. Super brain, on the other hand, goes beyond the baseline brain to actively optimize what the brain can do -- it brings to life hidden potential that exists in everyone's brain. 

                     RESHAPING BRAIN N LIFE

 There are few things one must know about brain-
Your brain is constantly renewing itself.
Your brain can heal its wounds form the past.
Experience changes the brain every day.
The input you give your brain causes it to form new neural pathways.
The more positive the input, the better your brain will function.

  The old view of the brain as fixed for life, constantly losing neurons and declining in function, has been all but abolished. The new brain is a process, not a thing, and the process heads in the direction you point it in. A Buddhist monk meditating on compassion develops the brain circuitry that brings compassion into reality. Depending on the input it receives, you can create a compassionate brain, an artistic brain, a wise brain, or any other kind.

However, as we see it, the agent that makes these possibilities become real is the mind. The brain doesn't create its own destiny. Genetics delivers the brain in a functioning state so that the nervous system can regulate itself and the whole body. It doesn't take your intervention to balance hormone levels, regulate heartbeat, or do a thousand other autonomic functions. But the newest part of the brain, the neocortex, is where the field of possibilities actually lies. Here is where decisions are made, where we discriminate, worship, assess, control, and evolve.

If you think of everyday experience as input for your brain, and your actions and thoughts as output, a feedback loop is formed. The old cliché about computer software - garbage in, garbage out - applies to all feedback loops. Toxic experiences shape the brain quite differently from healthy ones. This seems like common sense, but neuroscience has joined forces with genetics to reveal that right down to the level of DNA, the feedback loop that embraces mind and body is profoundly changed by the input processed by the brain.

Our aim was to cut to the chase. If input is everything, then happiness and well-being are created by giving the brain positive input. Without realizing it, you are here to inspire your brain to be the best it can be. This is much more than positive thinking, which is often too superficial and masks underlying negativity. The input that inspires the brain includes a wide array of things. Everyone wants to experience positive feelings (love, hope, optimism, appreciation, approval) without knowing how to get them. For all the theories that proliferate about happiness, from the brain's perspective, the formula is to maximize the positive messages being received by the cortex and minimize the negative ones.

What this implies isn't a brave new world of thought control or pretending that life is rosy. Life will always present challenges, setbacks, and crises. The point is to create a matrix that will allow you to best adapt to both sides, the light and the dark, of experience. In our book, we were particularly focused on a setup that would take people into old age with a brain that remains dynamic and resilient.

Here is our recommendation, having considered the most up-to-date neuroscience.

Matrix for a Positive Lifestyle
Have good friends.
Don’t isolate yourself.
Sustain a lifelong companionship with a spouse or partner.
Engage socially in worthwhile projects.
Be close with people who have a good lifestyle – habits are contagious.
Follow a purpose in life.
Leave time for play and relaxation.
Keep up satisfying sexual activity.
Address issues around anger.
Practice stress management.
Deal with the reactive mind’s harmful effects: When you have a negative reaction, stop, stand back, take a few deep breaths, and observe how you’re feeling.

Your brain will thrive in such a matrix, even as life brings its ups and downs. But by the same token, the brain can't arrive at any of these things on its own. You are the leader of your brain. We’ll expand on this theme in the next post, since the whole issue of feedback loops turns out to be vital for all kinds of brain functions, including memory and the prevention of feared disorders like Alzheimer's.

LIFE WITHOUT INFLAMATION
How to know you have inflamation--
    A simple test called C reactive protein in blood is raised.
INFLAMATION -GOOD-BAD-UGLY
Everyone who has had a sore throat, rash, hives, or a sprained ankle knows about inflammation. These are normal and appropriate responses of the immune — your body’s defense system — to infection and trauma. This kind of inflammation is good. We need it to survive — to help us determine friend from foe. The trouble occurs when that defense system runs out of control, like a rebel army bent on destroying its own country. Many of us are familiar with an overactive immune response and too much inflammation. It results in common conditions like allergies, rheumatoid arthritis, autoimmune disease, and asthma. This is bad inflammation, and if it is left unchecked it can become downright ugly. What few people understand is that hidden inflammation run amok is at the root of all chronic illness we experience—conditions like heart disease, obesity, diabetes, dementia, depression, cancer, and even autism. A study of a generally “healthy” elderly population found that those with the highest levels of C-reactive protein and interleukin 6 (two markers of systemic inflammation) were 260% more likely to die during the next 4 years. The increase in deaths was due to cardiovascular and other causes. 
CAUSES OF INFLAMATION-
* Poor diet—mostly sugar, refined flours, processed foods, and inflammatory fats such as trans and saturated fats
* Lack of exercise
* Stress
* Hidden or chronic infections with viruses, bacteria, yeasts, or parasites
* Hidden allergens from food or the environment
* Toxins such as mercury and pesticides
* Mold toxins and allergens

7 Steps to Living an Anti-inflammatory Life

So once you have figured out the causes of inflammation in your life, gotten rid of them, the next step is to keep living an anti-inflammatory lifestyle. But how do you do that?

Here is what I recommend. It’s a disarmingly simple but extraordinarily effective way to achieve UltraWellness:

1. Whole Foods - Eat a whole foods, high-fiber, plant-based diet, which is inherently anti-inflammatory. That means choosing unprocessed, unrefined, whole, fresh, real foods, not those full of sugar and trans fats and low in powerful anti-inflammatory plant chemicals called phytonutrients.

2. Healthy Fats – Give yourself an oil change by eating healthy monounsaturated fats in olive oil, nuts and avocadoes, and getting more omega-3 fats from small fish like sardines, herring, sable, and wild salmon.

3. Regular Exercise – Mounting evidence tells us that regular exercise reduces inflammation. It also improves immune function, strengthens your cardiovascular systems, corrects and prevents insulin resistance, and is key for improving your mood and erasing the effects of stress. In fact, regular exercise is one among a small handful of lifestyle changes that correlates with improved health in virtually ALL of the scientific literature. So get moving already!

4. Relax - Learn how to engage your vagus nerve by actively relaxing. This powerful nerve relaxes your whole body and lowers inflammation when you practice yoga or meditation, breathe deeply, or even take a hot bath.

5. Avoid Allergens - If you have food allergies, find out what you’re allergic to and get stop eating those foods—gluten and dairy are two common culprits.

6. Heal Your Gut - Take probiotics to help your digestion and improve the balance of healthy bacteria in your gut, which reduces inflammation.

7. Supplement - Take a multivitamin/multimineral supplement, fish oil, and vitamin D, all of which help reduce inflammation.

Taking this comprehensive approach to inflammation and balancing your immune system addresses one of the most important core systems of the body.

In the future, medicine may no longer have specialties like cardiology or neurology or gastroenterology, but new specialists like “inflammologists”.

But by understanding these concepts and core systems that are the basis of healthy living now, you don’t have to wait.

CELLS & ORGANS OF IMMUNE SYSTEM

ADAPTIVE  IMMUNITY

1.GRANULOCYTIC CELLS-

                -Neutrophils

                -Eosinophils

                -Basophils

2-MONONUCLEAR PHAGOCYTES

                Enter from bone marrow as MONOCYTES and migrate to tissue as

                -Microglial cells of CNS

                -Kupffer cells of liver and vascular lining

                -Alveolar macrophages of Lung

3-DENDRITIC CELLS-

                In skin,gut mucosa, alveoli

4-LYMPHOCYSTES

                A-B LYMPHOCYTES-From Bone marrow-Produce antibody as mature plasma cells

                B-T LYMPHOCYTES-Develop in Thymus

                                1-T helper cell with CD4

                                2-CTL-Cytotoxic T lymphocytes with CD8

5-NATURAL KILLER CELLS-Large granular lymphocytes bearing CD16 and CD56-

BONE MARROW,THYMUS,LYMPH NODES,SPLEEN and various Mucosa associated Lymph tissue are associated with development of immune responce.

All cells develop in bone marrow except for follicular dendritic cells.

INNATE IMMUNE RESPONSES

Lack Antigen specificity and same set of diffence mechanism for all pathogens.

Earliest barriers to pathogens entry are physical and chemical as cilliary action of bronchial mucosa, enzymes in saliva and sweat, acidity of stomach

PAMP-Pathogen associated Molecular pattern

PRRs- PATTERN recognition Receptors-most important is TLR

                                                                                -NOD-1, NOD-2

When activated lead to production of proinflamatory cytokines ,antiviral cytokines,interferon alfa,

COMPLEMENT SYSTEM

20 SERUM PROTEINS WHICH AMPLIFIES the immune response and a single molecule can trigger thousands of terminal effector molecules.

3 pathways

1-Classical pathway-activated by antigen-antibody complex

2-alternate pathway-activated by polysaccharides of yeasts and gram negative bacteria

3-Mannon binding lecithin pathway-activated by mannose containg protein of bacteria

All pathway activation culminates in activation of C3 and generation of C5-C9 complexes(Membrane attack complex or MAC)

FUNCTION-

1-Lysis of invading bacteria

2-Opsonisation of organisms

3-Clearence of antigen-antibody complex

4-Trigegring specific cell function

               

SOCIAL JUSTICE

What the majority of people need in this country is a financial system that incorporates social justice. In calling it "just capital,"
three aspects of social justice must be addressed:
1. Income inequality -- Capitalism has been described as the best system for building wealth and the worst for distributing it. The right wing uses "redistribution of wealth" as a curse leveled at the Obama administration. Yet their howls of protest mask sheer greed and moral callousness. The upper 0.1 percent of income earners, who largely live off dividends, should do their part in keeping society fair. Wealth carries moral responsibility. Arguments against this principle, although couched as conservatism, are pure injustice of the kind that leads to a society unraveling at the seams.
2. Cronyism, corruption, influence peddling and power mongering -- Delhi has always looked corrupt from outside its borders, but the rise of influence peddling and cronyism under congress has become institutionalized. Government posts are simply the gateway to riches earned as a lobbyist and consultant. The fact that a power brokers can brazenly thrive through influence peddling is a sign that an immoral, unjust system has reached the breaking point.
3. Anti-democracy -- In some countries like Japan and Russia, the ruling elite is unchallenged in their role as managers of corporate, government, and military life.  India isn't supposed to be one of those societies. Our democratic ideals demand a more open system, in which every person has the opportunity to rise through merit and success. But rise of money power in politics has been anti democracy.
Money without merit
Power without resposibility and government without open system of redress is useless.

IN PURSUIT OF UNHAPPINESS

Driven sometimes by ambition and other times by a sense of inner incompleteness, we instinctively immerse ourselves in a myriad of pursuits. We often act out of the fear of losing out, compared to our peers or our social network.

We would rather be overwhelmed than miss out on the slightest chance to please the boss, make more money, enhance our status, accumulate more clothes or gadgets, or go to the extra social event. We also find it hard to let up on instantly responding to text messages, checking our e-mails or facebook accounts multiple times a day or randomly watching television.

What suffers in the process is our attention to our most important priorities – the ones that actually make us feel fulfilled and happier.

STRESS -KILLER

Marital disharmony and job dissatisfaction are the two main mental risk factors for the causation of heart attack. Many studies in the past have linked that there is a strong correlation between a nagging wife and early heart attacks in men. Similarly, literature has shown that work related stress is related to early onset of high blood pressure, diabetes, stroke and heart attacks.
A study from University College, London has shown that chronically stressed workers have a 68% higher risk of developing heart disease, especially in people under the age of 50.

Is stress-related chemical change or stress-related behavior linked to heart disease, is yet to be answered.
Stress-related lifestyle involves eating unhealthy food, smoking, drinking and skipping exercises.
Chemical changes related to chronic stress are increased levels of cortisol, epinephrine and norepinephrine.
Amongst stress, negative stress is more dangerous than positive stress and of negative stress, jealousy, anger and cynicism are associated with heart attack.
The answer lies in managing stress by acting on a personal situation and not reacting to it. In children the same type of stress, especially during exam days, can cause anxiety, insomnia and suicidal attempts.

PARADE AT DYSNEYLAND,HONGKONG