Sharks and songbirds get new trade protections

The blue shark, a member of the requiem sharks family, is the most heavily fished shark in the world

By Patrick Hughes and Victoria Gill

BBC News Climate and Science

Songbirds and sharks have received what conservationists say are vital new trade protections.

Several shark species and two songbirds were added to a list of species whose trade is restricted to prevent them being "traded to extinction".

The decision was made on Friday at a global summit in Panama.

The meeting takes place against the backdrop of an ongoing global extinction crisis.

Other animals given additional protections in the international wildlife trade treaty, known as CITES, include dozens of freshwater turtles and frogs.

"Over a million species are at risk of extinction if we do not change the way we treat wildlife," said Matthew Collis, deputy vice president for conservation at the International Fund for Animal Welfare.

"Governments at CITES have shown they are beginning to grasp the scale of the challenge required to confront the crisis facing the natural world."

Some of the new species listed will see a complete ban on trafficking, while others will see new restrictions that aim to encourage more sustainable international trade.

The white-rumped shama and straw-headed bulbul are just two species, both found in South East Asia, whose populations have been devastated by the songbird trade, where birds are captured for their singing ability and used in hugely popular bird-singing competitions.

Image caption,

Prized for its singing - the white-rumped shama

The straw-headed bulbul in particular has been driven to the brink of extinction - declining by 80% in the last 15 years, according to BirdLife International - by the trapping that feeds huge demand for caged birds in South East Asia.

"If any species deserves this listing, it's the straw-headed bulbul," said Kanitha Krishnasamy, Director of TRAFFIC South East Asia, a non-governmental organisation that works globally on trade in wild animals.

Both now have extra protections through new trade restrictions agreed at the global wildlife summit, with a complete ban on trading for the straw-headed bulbul.

Songbirds are trapped and sold in their thousands in markets like this one in Jakarta, Indonesia

However, experts say many songbirds that remain unlisted do not have the same protections and remain under threat.

Roger Safford, a conservationist from BirdLife International said the decision was "a strong and direct response to rapid declines in these species".

"Unsustainable trade is a big problem," he told BBC News. "And it's often deep-rooted in traditions and societies - but regulation, which can include trade bans, is certainly part of the solution. So we shouldn't miss the chance [to put it in place]."

Nearly 100 species of sharks and shark-like rays also received protections to help ensure any trade of their meat and fins - which has pushed some sharks to the brink of extinction - is legal and sustainable.

This brings most shark species in international trade under control of the treaty.

Most of the new species listed are from the requiem shark family, which includes the tiger, bull and blue sharks.

Almost half of all international trade in shark fins is made up of requiems, according to Glenn Sant, senior advisor on fisheries and traceability at TRAFFIC.

The fins of the blue shark are used in shark fin soup and traditional Chinese medicine products

While some of these sharks are not considered threatened, all were added to account for "lookalikes" - species that are difficult to distinguish from those that are critically endangered.

The inclusion of lookalike species means traders will be unable to pass off a protected shark as an unprotected shark in a trade.

The guitarfish family of shark-like rays, whose fins are traded like shark fins, also had 37 species receive new protections.

The rays are a coastal species, particularly vulnerable to fishing methods like trawling.

"It's a really important first step," says Sant. "We all get excited about species being listed on CITES. But the hard work begins when countries actually have to implement that."

Other species that received new protections include the tiny, translucent glass frogs and dozens of species of freshwater turtles, both high in demand among exotic pet collectors.

Tiny glass frogs are in high demand from exotic species collectors

Freshwater turtles are one of the most endangered groups of vertebrates, with some being sold for thousands of pounds.

Among the freshwater turtles that received new protections are both species in the unusual-looking matamata family.

The listings mean any trade will need proof that it is sustainable and legal.

Experts from conservation organisations praised the additions, but highlight that other vulnerable species remain unprotected by the treaty.

A matamata turtle on a log against a background of forest

"We would have liked to have seen even more of the freshwater turtles [protected] - all of the freshwaters are in trouble, and are overexploited," says Sue Lieberman, vice president of international policy at the Wildlife Conservation Society.

Amphibians and reptiles in general have received a lack of attention, even though their popularity as pets has increased since the first lockdowns of the pandemic, according to Lieberman.

"We need to look more at the amphibian trade in the future, because amphibians have been hit hard by climate change and they've been hit hard by disease, so they're more vulnerable to trade," says Lieberman.

Increasing temperatures around the globe have increased the spread and severity of diseases that affect amphibians and can cause their habitats to become too dry.

The International Union for Conservation of Nature Red List lists 41% of amphibian species as being threatened with extinction, making them one of the most threatened vertebrate classes on Earth.

"We're not saying there shouldn't be [trade], we're saying it shouldn't exist in a way that drives these species toward extinction," says Lieberman.

Governments agreed again this year not to reopen the international market for ivory

Although governments rejected proposals to reopen international trade in ivory and rhino horn, experts expressed frustration that the divisive discussions were brought forward again this year at all, saying that it sends the wrong signal to ivory traders.

"We can't afford to have any ivory trade," says Lieberman.

BRAIN MECHANICS

HOW TO MAKE YOUR BRAIN WORK EFFECTIVELY, REDUCED STRESS AND HAVE BEST EFFECTIVE BRAIN PERFORMANCE

 

INTRODUCTION

Our brain is not only our most delicate organ, but it is also our least understood. It is almost completely isolated from its mechanical environment because it is embedded in the skull and floating in the cerebrospinal fluid. Most of the brain research focuses on the electrical rather than the mechanical properties of brain tissue, which is not surprising. However, recent research suggests that the mechanical environment has a significant impact on brain function. The millisecond time scales associated with dynamic phenomena have traditionally been the primary focus of neuro mechanics. Traumatic brain injury, in which high loading rates cause intracranial damage and a temporary or permanent loss of function, serves as the model. On the other hand, the slow time scales that are associated with quasi-static phenomena, such as months, apply to neuro development. Cortical folding, in which surface buckling is caused by compressive forces between gray and white matter, is a typical example. We begin this course by dissecting mammalian brains and connecting our findings to neurophysiology to comprehend the significance of mechanics in neuroanatomy and neuro morphology. We illustrate the morphological similarities between lissencephaly and polymicrogyria and neurological disorders like autism and schizophrenia that we discuss. The role of mechanics in brachycephaly, plagiocephaly, tumor growth, and hydrocephalus is then discussed. Finally, we look at how traumatic brain injury works and how it relates specifically to shaken baby syndrome.

VOLUME I

HOW DOES NEUROFITNESS WORK?

Neuro fitness is a type of training that uses specific exercises to stimulate specific brain regions. Since more neurons are activated when the brain is exercised, they can receive more oxygen and glucose from the blood, this program is said to work.

Visualizations, sound therapy, and other neurological technologies are used in neuro fitness to stimulate the brain and reorganize thoughts for greater positivity.

Neurofit exercise therapy can be used to treat people who have survived strokes, spinal cord injuries, and head injuries. It can also be used to stop further damage from happening to people who have progressive neurological conditions like Multiple Sclerosis and Parkinson's.

How is neuro fitness carried out?

Several fitness and health organizations use this program, each with its own approach. Typically, participants attend multiple sessions to improve their mental fitness and strength.

However, the objective remains the same: to improve neurologically ill individuals' strength, sequencing, mobility, and stability. The flexibility of multiple muscles to enhance dynamic movement is mobility.

Stability and strength training are the next steps after mobility is achieved. With or without a load, various movements can help build strength. The next step for patients is to learn to sequence, which means placing the appropriate body parts at the appropriate times.

When it comes to movement and brain coordination, one can achieve maximum efficiency through consistent, progressive training.

We don't do much when new technologies are introduced, so over time, our brains become lazy. We can train our memory with neurofitness to keep our brains healthy and active for a long time. Additionally, it increases attention, which aids in maximizing performance and productivity. It has been used to improve mental health and cognitive development.

Direct brain wave function training is part of some fitness programs. EEG waves from the brain are read using sensors attached to the scalp. The brain can then "see" its functional activity by translating the brain waves into a video game or moving picture. When the game plays, the sound gets louder, and the picture moves, the brain is allowed to change its brain wave pattern to better function.

Others increase the power and adaptability of brain function by utilizing the rhythmic pulses of the brain's brainwaves (electrical activity). This contributes to improving mental and emotional health.

Benefits of Neurofitness 

Researchers can employ a variety of brain wave frequencies (delta, theta, alpha, beta, and so forth).to achieve beneficial neurofeedback. Training your brain not only aids in the treatment of mental health issues, but also has other advantages:

Pain management 

Improved sleep quality

 Increased creativity

 Deep focus

 Improved memorization

 Stress management 

Who Benefits from Neurofitness?

Treatment of migraines and headaches

Brain training can be extremely beneficial to several groups. These include individuals who

Depression, anxiety, insomnia, and substance abuse are examples of psychological disorders.

Dyslexia and dyscalculia are examples of learning disabilities.

Disorders of executive function, such as ADHD and attention deficit hyperactivity disorder

Memory problems.

disorders of the visual and auditory processing, such as schizophrenia.

Choosing the Right NeuroFitness Specialists As previously stated, numerous organizations offer neuro training. You should look for professionals who are registered and certified and have a good track record of success. The International Society for Neurofeedback and Research's list of licensed specialists is a good place to start.

Keep in mind that the program's success depends on your efforts, dedication, and willingness to improve. It also depends on the specialist's high-quality care. Most importantly, you want to work with a person who can tailor the training process to meet your specific requirements and has your best interest in mind.

It's important to remember that Neurofitness is not a quick fix. It takes a number of sessions, depending on why you want to train. You need to be patient if you want to succeed because it takes time to form new routines and replace negative thoughts with positive ones. When following your neurofitness specialist's program, you should also remain committed.

VOLUME II

Neurotransmitters

 Your body's chemical messengers are neurotransmitters. They carry messages across a space from one nerve, muscle, or gland cell to the next. You can move your limbs, feel sensations, keep your heart beating, and take in and respond to all the information your body receives from other internal parts of your body and the environment with the assistance of these messages.

Chemical signals known as "messages" are transmitted from one neuron (nerve cell) to the subsequent target cell by neurotransmitters.

How do neurotransmitters work?

Your body cannot function without chemical messengers called neurotransmitters. Chemical signals, or "messages," are carried from one neuron (a nerve cell) to the next target cell by them. Another nerve cell.

Your nervous system is comprised of a vast network of nerves that transmit and receive electrical signals from nerve cells and their target cells throughout your body. Your mind, muscles, and organ functions are all controlled by your nervous system. To put it another way, nerves are a part of everything that you do, think, and feel. All of your body's sources send and receive information through your nerve cells. Your body can only function at its best if you have this constant feedback.

Which body functions are controlled by nerves and neurotransmitters?

Your nervous system oversees things like:

Heartbeat and pulse.

Breathing.

Moves of the muscles.

feelings, learning, and memories.

Aging, healing, and sleep.

Response to stress.

Regulating hormones.

digestion, the sensation of thirst and hunger.

Senses (the way your body responds to what you see, hear, feel, touch, and taste).

How are neurotransmitters produced?

Your body is made up of billions of nerve cells. There are typically three parts to nerve cells:

body of a cell. The production of neurotransmitters and the operation of the nerve cell are both dependent on the cell body.

the axon Electrical signals travel along the nerve cell to the axon terminal via the axon.

terminal of an axon. Neurotransmitters are used to transform the electrical message into a chemical signal so that the next group of nerve cells, muscle cells, or organs can receive it.

The axon terminal of a neuron is where neurotransmitters are found. Synaptic vesicles, which have a thin wall, are where they are kept. There may be thousands of neurotransmitter molecules in each vesicle.

The electrical charge of a message or signal causes neurotransmitter vesicles to fuse with the nerve cell membrane at the cell's outermost edge as it moves along a nerve cell. The neurotransmitters, which are now carrying the message, are then released from the axon terminal into a fluid-filled space between a nerve cell and the next target cell (a muscle cell, gland, or another nerve cell).

Neurotransmitters transmit messages that are less than 40 nanometers (nm) wide in this area, which is referred to as the synaptic junction (the width of a human hair is approximately 75,000 nm).Like a key that can only fit and function in its partner lock, each type of neurotransmitter lands on and binds to a specific receptor on the target cell. The neurotransmitter then causes a change or action in the target cell, such as the release of hormones from a cell in a gland or an electrical signal from another nerve cell.

what change or action are neurotransmitters transmitting?

Depending on the neurotransmitter, one of three possible actions can be transmitted in a message.

Excitatory. The neuron is "excited" by excitatory neurotransmitters, which cause it to "fire off the message," which means that the message continues to be transmitted to the subsequent cell. Glutamate, epinephrine, and norepinephrine are examples of excitatory neurotransmitters.

Inhibitory. The chemical message is blocked or prevented from traveling any further by inhibitory neurotransmitters. Examples of inhibitory neurotransmitters include glycine, serotonin, and gamma-aminobutyric acid (GABA).

Modulatory. Other chemical messengers are influenced by modulatory neurotransmitters. At the synapse, they "tweak," or modify, how cells communicate. Additionally, they simultaneously affect a greater number of neurons.

After they transmit their message, what happens to neurotransmitters?

The molecules must be removed from the synaptic cleft—the space between the nerve cell and the next target cell—after neurotransmitters have delivered their message. There are three ways they accomplish this.

Fade away (a diffusion process).

Are reabsorbed by the nerve cell that released them and used again (a process known as reuptake).

are broken down in the synapse by enzymes, preventing them from being recognized or binding to the receptor cell (a process known as degradation).

How many distinct kinds of neurotransmitters do we have?

At least one hundred neurotransmitters are known to scientists, and it is likely that many more have not yet been discovered. Based on their chemical nature, they can be divided into types. The following are some of the more well-known categories, examples, and functions of neurotransmitters:

Neurotransmitters made of amino acids These neurotransmitters play a role in most of the your nervous system's functions.

Glutamate. Your nervous system's most abundant excitatory neurotransmitter is this. In your brain, it is the most abundant neurotransmitter. It is essential to cognitive processes like memory, learning, and thinking. Seizures, Alzheimer's disease, dementia, and Parkinson's disease are all linked to glutamate imbalances.

GABA, or gamma-aminobutyric acid, The most prevalent inhibitory neurotransmitter in your nervous system, particularly in your brain, is GABA. It regulates brain activity to avoid anxiety, irritability, difficulty concentrating, insomnia, seizures, and depression.

Glycine. In your spinal cord, glycine is the most prevalent inhibitory neurotransmitter. The metabolism, transmission of pain, and processing of hearing are all controlled by glycine.

Neurotransmitters known as monoamines These neurotransmitters perform a wide range of functions throughout your nervous system, particularly your brain. Neurotransmitters called monoamines control consciousness, cognition, attention, and emotion. Monoamine neurotransmitters are abnormal in a lot of disorders of the nervous system, and many common medications affect these neurotransmitters.

Serotonin. Neurotransmitter serotonin has an inhibitory effect. Serotonin regulates appetite, pain, mood, sleep, sexuality, anxiety, and sleep patterns. Seasonal affective disorder, anxiety, depression, fibromyalgia, and chronic pain are all symptoms of a imbalance in serotonin. Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are medications that regulate serotonin and treat these disorders.

Histamine. The body's functions, such as waking up, feeding behavior, and motivation, are regulated by histamine. Multiple sclerosis, asthma, bronchospasm, and mucosal edema are all caused by histamine.

Dopamine. Your body's reward system relies on dopamine to help you learn, experience increased arousal, and experience pleasure. Focus, concentration, memory, sleep, mood, and motivation are all enhanced by dopamine. Parkinson’s disease, schizophrenia, bipolar disorder, restless legs syndrome, and attention deficit hyperactivity disorder (ADHD) are all associated with dysfunctions in the dopamine system. Cocaine, methamphetamines, and amphetamines are just a few of the highly addictive drugs that directly affect the dopamine system.

Epinephrine. The body's so-called "fight-or-flight response" to stress and fear is caused by epinephrine (also known as adrenaline) and norepinephrine (see below). Your heart rate, breathing, blood pressure, blood sugar, and blood flow to your muscles are all sped up by these neurotransmitters, which also help you focus and act in response to various stressors. High blood pressure, diabetes, heart disease, and other health issues can result from taking in too much epinephrine. Anaphylaxis, asthma attacks, cardiac arrest, and severe infections are all treated with epinephrine.

Norepinephrine. The hormone norepinephrine—also known as noradrenaline—increases heart rate and blood pressure. Its effects on alertness, arousal, decision-making, attention, and focus are where it gets the most attention. In the treatment of ADHD, many medications, including stimulants and depression medications, aim to increase norepinephrine levels or modulate norepinephrine levels to improve symptoms of depression.

Neurotransmitters made of peptides 

Peptides are chains or polymers of amino acids.

Endorphins. Your body produces endorphins as a natural painkiller. They influence how we perceive pain. Endorphins are released when pain is reduced and positive feelings are brought on. Fibromyalgia and some kinds of headaches may be caused by low levels of endorphins.

Acetylcholine is an excitatory neurotransmitter that plays a variety of roles in both your central nervous system (CNS, which stands for the brain and spinal cord) and your peripheral nervous system, which refers to the nerves that originate in the CNS. The majority of neurons in your autonomic nervous system release acetylcholine, which controls your heart rate, blood pressure, and gut motility. Muscle contractions, memory, motivation, sexual desire, sleep, and learning are all influenced by acetylcholine. Acetylcholine imbalances are linked to a variety of health problems, such as Alzheimer's disease, seizures, and muscle spasms.

Why wouldn't a neurotransmitter function properly?

Neurotransmitters can malfunction because of several factors going awry. In general, some of these issues are as follows:

One or more neurotransmitters are produced or released in excess or insufficiently.

The nerve, muscle, or gland that is the receiver cell doesn't work right on the receptor. The neurotransmitter, which functions normally, is unable to effectively communicate with the subsequent cell.

Inflammation and damage to the synaptic cleft are preventing enough neurotransmitter from reaching the cell receptors (see myasthenia gravis).

Neurotransmitters are too quickly absorbed again.

Numerous neurotransmitters are prevented from reaching their target cell by enzymes.

Neurotransmitters can be affected by issues with other nerve parts, diseases you already have, or medications you may be taking. Disease can also occur when neurotransmitters don't work as they should. For instance:

Alzheimer's disease-related memory loss can be caused by a lack of acetylcholine.

Autism spectrum disorders may be linked to excess serotonin.

Your brain may experience sudden, high-frequency firing of local neurons if glutamate activity rises or falls. This can lead to seizures.

Mania is caused by excessive norepinephrine and dopamine activity as well as abnormal glutamate transmission.

How do drugs affect how neurotransmitters work?

The value and function of neurotransmitters in the nervous system were recognized by scientists, as was the significance of developing medications that could influence these chemical messengers to treat numerous health conditions. Neurotransmitters are affected in a variety of ways by a variety of medications, particularly those used to treat brain disorders.

The enzyme that breaks down a neurotransmitter can be blocked by medication so that more of it reaches nerve receptors.

Example: Donepezil, galantamine, and rivastigmine prevent the breakdown of the neurotransmitter acetylcholine by the enzyme acetylcholinesterase. Alzheimer’s disease and other neurodegenerative disorders are treated with these medications to stabilize and enhance memory and cognitive function.

The neurotransmitter may be prevented from reaching its receptor site by medication.

Example: A class of drugs known as selective serotonin reuptake inhibitors prevents nerve cells from receiving and absorbing serotonin. Depression, anxiety, and other mental health conditions may benefit from these medications.

A neurotransmitter's release from a nerve cell can be prevented by medication.

Example: By partially inhibiting the release of norepinephrine, lithium is used to treat bipolar disorder and mania.

VOLUME III

Brain Exercises That Help You Remember?

You probably already know that staying physically fit is good for your health, but you might not know that exercising your mind is just as important to keep your mind in good shape.

Check your memory. 

Memorize a list—of things to do, grocery items, or anything else that comes to mind. Check to see how many things you can recall an hour later. For the most mental stimulation, make the list as difficult as you can. Writing and organizing lists might help older people remember word lists better, according to a recent small study.

Enjoy the music.

Join a choir or learn to play a musical instrument. A previous review that was published in The Gerontologist suggested that musical activities, such as playing a musical instrument, singing in a choir, or taking piano lessons, showed particular promise for healthy brain aging, despite the fact that research on this topic is limited. Learning new and complex skills is beneficial for the brain as it ages.

Think about the math. 

Problem-solve without the use of a computer, pencil, or paper. Its suggested that participants' cognition improved when they solved math problems. By simultaneously walking, you can make this exercise more difficult and athletic.

Attend a cooking lesson.

Learn how to prepare a new dish. Smell, touch, taste, and sight are just a few of the senses that come into play when cooking. According to the Cleveland Clinic, you will also use cognitive skills like meal planning, problem-solving, creating a grocery list, multitasking, and organization.

Take up a new language.

Learning a new language stimulates the brain through listening and hearing. It’s found that being bilingual was associated with a lower risk of developing dementia.

Make pictures of words.

Think about how a word will be spelled in your head, and then try to think of other words that start with the same two letters or end with the same two letters.

Make a map from your head.

 Try to draw a map of the area when you get back from a trip. Every time you visit a new location, do this exercise again. It’s found it improved cognitive function and permanent brain structure after memorizing the map.

Experiment with your taste buds.

Try to identify each ingredient in your meal, including subtle herbs and spices, as you eat.

Improve your eye-hand coordination.

Take up a new hobby that can help you keep your hand-eye coordination sharp and uses your fine motor skills. This could be doing racquet sports, tai chi, knitting, drawing, painting, or playing video games, 

Discover a new sport.

Start working out in an athletic way. It was found in a review that was published in Frontiers in Psychology in December 2019 that increasing aerobic capacity, or your body's capacity to use oxygen for energy, can help protect your brain as you get older. While Harvard Health Publishing recommends swimming for its benefits to brain health, Morley specifically recommends yoga, golf, or tennis as exercises that improve brain health.

According to Bender, people will soon realize that they can take measures to maintain brain health in the same way they can take measures to prevent heart disease: Now that there is evidence that living a brain-healthy lifestyle is effective, I expect brain health to surpass heart health in the next ten years!

VOLUME IV

The social brain in adolescence

The network of brain regions involved in understanding others is referred to as the "social brain" during adolescence. During human adolescence, social cognition-related behavior undergoes significant change. This is mirrored by the functional changes that take place in the social brain during this time, especially in the medial prefrontal cortex and the superior temporal sulcus, which exhibit altered activity when performing social cognitive tasks like recognizing faces and attribution of mental states. Additionally, research suggests that during adolescence, these regions of the social brain in humans undergo structural development, including synaptic reorganization. Our comprehension of how the social brain develops during adolescence will be improved by bringing together two relatively new and rapidly expanding areas of neuroscience: social neuroscience and the study of brain development during adolescence.

The medial prefrontal cortex (MPFC) and the posterior superior temporal sulcus (PSTS) are two components of the network of brain regions that are involved in understanding other people. This network is referred to as the "social brain. “The process of mentalizing, or attribution of mental states to oneself and others, relies heavily on these regions.

Recent studies using functional neuroimaging have demonstrated that adolescent social cognitive tasks alter activity in particular regions of the social brain.

Particularly, there is some evidence to suggest that face-processing task activity in the PFC increases from childhood to adolescence and then decreases from adolescence to adulthood. During mentalizing tasks, there is evidence that activity in the MPFC decreases between adolescence and adulthood, which is consistent with this.

During adolescence, one of the brain regions that experiences structural development, such as synaptic reorganization, is the prefrontal cortex. During adolescence, synaptic density, as measured by grey matter volume in MRI scans, decreases.

The functional changes that occur in the social brain during adolescence, in addition to the social cognitive changes that are typical of this period of life, are argued to be based on the synaptic reorganization that occurs in the PFC.

VOLUME V

Benefits of a Work Sabbatical for Mental Health Issues

 A lot of people working in corporate settings don't know they can take time off for mental health issues, so they'll have to work hard until their health gets much worse. There is a real fear of being discriminated against because of your mental health in the workplace and a stigma associated with mental health.

More people were taking leave for mental health reasons before Covid-19 hit, and work-related stress and anxiety are major contributors. The following are some advantages of taking a mental health leave of absence from work:

Make your health a priority.

 Overwhelming worry, sadness or rage, panic attacks, changes in appetite, and mood swings and changes in appetite are all symptoms that can occur. You must give your health top priority in your plan for your vacation. This could include healthy habits like eating healthy meals on a regular basis, working out, and going to see a mental health professional on a regular basis.

It ought to also include sports betting, which is a good way to distract yourself and have fun. This gives you a fun way to watch sports without having to leave your house. You can bet on NFL odds and get start-up tips from Bet Us.

Prevent burnout before it gets worse

 If you think you're experiencing burnout because of the stress at work, don't just keep going. It could have serious repercussions for your health in the future if you don't address it. You may begin to experience mood disorders like depression or full-blown anxiety disorders.

While acknowledging the issue does not imply failure, it does indicate a medical condition that requires treatment. Yoga, journaling, meditating, and getting enough sleep are some therapeutic activities that can help address burnout.

Gain a fresh perspective 

By disconnecting from work, you can reset your mind and gain a fresh perspective on life outside of work. You can devote some time to contemplating your career, job, and real goals for the future.

It's possible that you've just come to the realization that you don't have to work all day every day and that you probably have more potential to contribute value when you have balance in your life. When you are not feeling frazzled and overwhelmed by stress, you will probably come to the realization that you are a greater asset to your company. You can really change your mind with a mental reset.

Realize the importance of family

Keep your mental health issues to yourself because you don't want to burden your family, which is a mistake. Recognize that your family can be your life's anchor. When you are struggling with mental health issues, it is not helpful to hide what you are going through; you need to rely on your family for support.

It can be extremely beneficial to de-stress and concentrate on oneself and one's family. Family members can encourage you to take medication, therapy, meditate, or even start a new hobby to deal with your mental health issues.

Experience renewed enthusiasm for work

Take a break and come back to work with a renewed sense of enthusiasm by getting away from your normal routines. You can consider what frustrates you most about your job, what you can change, and how you can increase productivity during your break. You can consider how to keep your work and other aspects of your life in balance.

It might help you appreciate your job more when you get a chance to reset. With a variety of objectives in mind and a desire to put some of your insights into practice, you will be eager to return to work.

Eight Ways to Protect Yourself From Stress 

Strategies for Coping With Stress Although Not All of These Strategies Will Work for Everyone, Our Experts Have Suggested the Following Strategies for Coping With Stress:

Engage in regular physical activity. 

According to Fitzpatrick, "exercise is key to moving energy, tension, and emotion to prevent stagnation and to support each of us in being present. “You’ll start looking forward to physical activity because exercise can help you connect to pleasure in the same way that engaging in another activity that brings you joy can.

Focus on your breathing for three minutes three times a day, 

According to Fitzpatrick and do so regularly. You can simply increase your awareness of your breath, or you can practice a particular breathing strategy. One is three-part breathing, which involves paying attention to your body while taking a single, deep breath in and then exhaling completely.

Surround yourself with people who understand you and are calming.

When you have people in your life with whom you can feel at peace, be yourself, and just relax, Gilliland says, you will feel more settled, especially when you are stressed. Surround yourself with people who understand you and are calming.

planning of time

When you know a situation is going to be difficult, Gilliland suggests planning of time and gathering some information about the place or situation that makes you anxious. When you have a plan, it helps you relax because you know what you're going to try. This keeps your stress from getting out of control and turning into anxiety and worry, he says.

Remove yourself from the stressor

Even though this may appear to be an obvious coping strategy, it is frequently overlooked. According to Benders-Hadi, "the best way to cope with stress is to remove yourself from the situation and take the necessary time to ground yourself. “She adds that you can accomplish this by going for a walk or simply closing your eyes to collect your thoughts and maintain control.

Eat regularly Consuming healthy foods 

Throughout the day can assist you in avoiding stress. Fitzpatrick advises eating regular meals that emphasize whole foods like organic, fresh fruit and vegetables; protein, like fish; and a small amount of lamb, turkey, and chicken. Snack on fruit and nut butter, a protein drink or bar, or vegetables and hummus for a snack.

Pay extra attention to your nighttime routine 

If you tend to rush around until bedtime and then fall asleep, you might want to set aside some extra time to relax. To wind down from the day and unwind, Fitzpatrick suggests taking an Epsom salt bath at night. She also advises making getting seven to eight hours of sleep a priority.

Contrary to what you might think,

 you do have time every day to focus on yourself. Schedule time to do the things you enjoy. The most important thing is to plan your time well. Its recommends scheduling time to engage in soul-satisfying activities.

VOLUME VI

How do brain exercises work?

Any activity that challenges your cognitive abilities qualifies as a brain exercise. Tactile games like bingo and jigsaw puzzles, as well as hobbies like model building, both stimulate important types of memory skills. Online brain games are popular and offer a wide range of imaginative exercises designed to challenge your memory, focus, and problem-solving skills. The most important thing is for them to be challenging but not too difficult.

Denise Park, Ph.D., professor, and director of research at the Center for Vital Longevity in the School of Behavioral Sciences at the University of Texas in Dallas, states, "It's important to engage in mentally challenging activities that allow you to constantly learn and get better."

Park conducted a study in which various groups of older adults (aged 60 to 90) learned digital photography and quilting—new activities that required complex planning and learning—and found that these adults improved their memory over a three-month period of 15 hours a week.

Park says, "It's important to have the best amount of challenge to keep a healthy mind. “You’ll feel stressed out if you have too much, and stress can be bad for your brain. However, if there is insufficient, there may be no benefit. New neural circuits that can handle that challenge are built by adding novel behaviors that you have never done before.

However, he asserts that they can improve your life and offer significant advantages.

A Workout for Your Mind In older adults, brain games stimulate various cognitive functions like executive function and processing speed. Additionally, they can make your life better in other ways. According to Dr. Tan, they can help your social life, especially in group trainings that provide socialization that you won't get otherwise. Being with other people enhances the experience itself, similar to exercising in a workout class with a friend.

Prevention of Isolation According to a number of studies, playing a stimulating game with other people gives you the added benefit of companionship, which protects older adults' health.

Furthermore, according to Park, socializing itself has a cognitive component. You are simultaneously stimulating multiple cognitive systems when you are involved in a social situation. You’re writing sentences, learning new names, remembering what the person you just talked to told you about their work or family, paying attention to the party scene as a whole, and maybe even balancing a plate and drink on your feet while wearing heels. She says, "There is a lot of interconnected cognitive work going on."

A Sense of Control Brain exercises can help older people, especially those who are retired or dealing with illness, develop a positive outlook.

Dr. Tan asserts, "People need a sense of purpose and control. “They may believe they have no control over their memory loss or have been diagnosed with Alzheimer's disease. Brain games and exercises can give them the chance to think, "I'm in control here, and I can improve," which will make them feel better.

New Connections in the Brain According to Dr. Tan, "I tell patients, "Challenge your mind. “Take an art class if you are an accountant and are good with numbers. Learn a new language if you've been a neurosurgeon for 30 years. That presents a greater challenge for a neurosurgeon than brain surgery. Challenge your mind so that, at least theoretically, with each new thing you learn, you'll create new synapses. The spaces that connect and communicate cells are called synapses.)

Great exercise for the brain

Six Great Exercises for the Brain to Try "Each brain exercise targets a different part of your cognition," Dr. Tan says, comparing the various types of exercise. I won't necessarily see an improvement in my core if I run on the treadmill for 30 minutes every day, as I would with Pilates. I need to do a few different kinds of exercise to be physically fit. Exercises for the brain are the same.

Try a Crossword Puzzle: 

When solving a crossword puzzle, you use your verbal memory to find words that match a certain number of letters and make sense. Crossword puzzle completion may be linked to delayed onset of accelerated memory decline in dementia patients, according to a study published in the Journal of the International Neuropsychology Society.

Also, there is a wide range of difficulty levels for the crossword puzzles that are available, starting with the simplest mini crosswords with three or four letters.

Play an Online Brain Game 

Luminosity, Cognifit, Sharp brains, and Brain HQ, among others, offer daily free brain games that test memory, attention, and concentration, as well as many more for subscribers. Is it true that playing these games improves cognition over time? It’s hard to say for sure, but they're fun and interesting. Colorful graphics, cheery bloops and bleeps (or a computerized voice exclaiming, "Good job!"), and time limits make these word, number, speed, math, problem-solving, and shape games even more challenging.

Video games can also be beneficial. According to Dr. Park, video games can be great because many of them are essentially cognitive training and begin at an easy level before becoming more difficult with practice.

Start a Jigsaw Puzzle 

According to Dr. Tan, jigsaw puzzles use a variety of "visual-spatial working memory" skills, such as seeing and remembering which pieces fit into spaces that are similar in shape. In light of this, a 2018 study published in Frontiers of Aging Neuroscience demonstrated that solving jigsaw puzzles requires a wide range of cognitive skills.

Model building and knitting

According to Dr. Tan, tactile hobbies like model building and knitting make use of procedural memory, which entails understanding, remembering, and carrying out a sequence of actions. A finished product that demonstrates your abilities is a bonus.

Join a Card Game

 "Many popular games pose significant cognitive challenges," according to Park. When playing bridge, you must keep track of who has played what cards, develop your own strategy while considering the intentions of other players, and adhere to a complicated point system for wins and losses. Mahjong, chess, and bingo are other games that help older adults improve their cognitive abilities.

Learn Some New Dance Moves

 Additionally, it is a cognitive challenge to learn complex dance moves. According to Park, you need to be able to adapt to your partner's moves in addition to remembering and matching lengthy sequences of body movements to the tempo and mood of the music. It is sensory, motor, auditory, and tactile, and it also helps your cardiovascular system.

VOLUME VII

Vagus Nerve

vagus nerves The word "wandering" in Latin gives the vagus nerve (VN) its name.so-called due to the fact that this longest of our cranial nerves weaves its way down the neck and into the internal organs of the torso from both sides of our brain stem. It truly enjoys everything.

Our parasympathetic nervous system is controlled by this nerve bundle. The rest and digest system is a common name for this section of our nervous system. The vagus begins to reverse the effects of the stress hormones cortisol and adrenaline as acetylcholine is released, as if you were trying to escape a tiger with sharp teeth. The sympathetic nervous system oversees this running away, flight, or flight response. The combination of the two is referred to as the Autonomic Nervous System, which is like our autopilot and oversees controlling non-conscious bodily functions like our heart rates, breathing, and temperature.

Therefore, the vagus nerve's job is to initiate this healing and repairing process. It relaxes digestive muscles in the gastrointestinal tract, increases intestinal and gland activity, and slows the heart rate. Prolactin, vasopressin, and oxytocin are calming proteins and enzymes that are released when the vagus is in good health. The list goes on.

The vital duties of the VN include the following:

Inflammation is prevented by the Innumerous diseases and conditions are linked to excessive inflammation. The vagus nerve fiber network keeps an eye on everything in your body. The immune system initiates an anti-inflammatory response in response to signs of excessive inflammation, such as the presence of cytokines. Your gut and brain receive information from it. The importance of the microbiome—your gut's ecosystem—is frequently mentioned. Controlling inflammation, detecting pathogens, and controlling mood and stress all depend on this connection between the gut and the brain. The muscles that move your food along its path are controlled by the vagus, which also influences whether you feel hungry or full. Also speaking to your heart is the VN.As acetylcholine is released and the pulse is slowed, the VN regulates your heartbeat through electrical impulses.

This Relaxation System Is Essential Because your vagus nerve serves as the primary means of communication between the digestive organs, immune and hormonal systems, the heart, and the brain, any disruption in its healing and restorative functions can have negative effects on your physical and mental health. Such as:

Electrical Stimulation of the Vagus Nerve – Bioelectronics Neurosurgeon Kevin Tracey, president of The Feinstein Institutes for Medical Research, was the first to record research demonstrating that stimulating the vagus nerve can significantly reduce inflammation. Other digestive issues, such as migraines, cluster headaches, and rheumatoid arthritis, can also be caused by chronic fatigue syndrome.As amazing as it sounds, electrical implants are now being used to treat rheumatoid arthritis and hemorrhagic shock, a serious inflammatory syndrome, with great success.

Bioelectronics is the growing field of research that focuses on using vagal nerve stimulation to treat epilepsy and inflammation. It has the potential to treat many diseases without the side effects of medications.

Enhance Your Own Vagal Tone When the VN is unable to communicate, sensory signals sent back to the brain from internal organs can be muddled. This brain communication is necessary for the health of the organs. “Vagal tone" refers to the health of the vagus nerve. This provides additional evidence of the body-mind connection and the beneficial biologic effects of mindfulness and meditation.

The vagus nerve can be stimulated and toned in the following ways.

Breathing slowly through the diaphragm. Only through the nose, inhale slowly for 8 counts, hold for 8 counts, and exhale completely for 16 counts.

Try humming or chanting again. Humming and repeating the word "OM" both stimulate the VN, which is connected to the vocal cords.

Your vagal tone is also improved by laughing, speaking, and singing.

Using ice water to wash your face. The vagus nerve is positively stimulated by applying cold water to your face and neck.

Stretching and exercise.

Massage. The vagus nerve can also be stimulated by massaging areas on the feet and the carotid sinus, which is near your right throat.

all means of assisting your body in performing at its highest level, preventing or recovering from stress, illness, or injury.

All the best