5 Ways to Learn Fast and Retain More

The sooner you realize that learning never ends, the more willing you’ll be to expand, elevate in your profession, thrive in your life and even generate more income. Learning and studying can be difficult once we are long past our college years.  For all the old dogs who might be reluctant to learning new tricks, we tapped the expertise of Dr. Sanam Hafeez, a New York based Neuropsychologist and Teaching Faculty at Columbia University to share 5 ways to learn fast and retain more so we can quickly grasp new concepts, technologies, business strategies and up-level our willingness to learn. 

Independent learning is the hot new brain trend. Thanks to digital media, we see a new renaissance when it comes to learning. On the professional side, nearly two-thirds of U.S. workers have taken a course or sought additional training to advance their careers, according to a March 2016 study by Pew Research Center.  On the personal development side, a simple Google search can lead anyone to a plethora of courses on everything from mastering personal finances, parenting, our relationships, nutrition, cooking, designing clothes, home organization and design.

“The key to longevity is the learning and application of new things. When we stop learning, we stop growing and that is a slow death to our brains and bodies. Luckily today there are online seminars and other ways to learn that speak to our interests. It’s also incredibly convenient to learn,” explains Dr. Hafeez.

What are the best ways to learn new things quickly? Dr. Sanam Hafeez offers the following 5 ways to learn fast and retain more.

1. Learn in quick sprints.There’s a sweet spot for learning in the 30-50 minute timeframe. Dedicate that amount of time to learning and then take a 10 to 15-minute break to end a learning segment before starting a new task. “You’re more likely to retain more when you focus for a shorter amount of time at once,” explains Dr. Hafeez who helps people with ADHD to enhance their ability to focus and learn. “Using tools like notecards with quick points helps the brain absorb concepts even more,” she adds. Which leads to…

2. Take written notes and use color!Ditch the laptop and go old school with a pen and paper. Outline important points with a different color pen or highlighter and if you can draw a concept out in the margin, go for it. Writing fuels comprehension and enhances listening skills. Studies out of UCLA and Princeton found students who took notes on laptops didn’t perform as well as students who wrote by hand. “When we handwrite notes we listen then process the information before writing. When we type on a laptop, we transcribe what we hear without any self-interpretation which is where the actual learning comes into play,” offers Dr. Hafeez.

3. Give your brain time to rest and recharge with sleep.People brag that they work so much and sleep so little. Arianna Huffington’s book, “The Sleep Revolution,” and choice to add nap rooms at her Huffington Post offices turned the light onto sleep as a performance enhancer. “People who get a full 8 hours of deep uninterrupted sleep retain what they learn and have bandwidth to grasp more information quicker. We often feel tired after a course or following instructions. This is because focusing requires energy. Naturally, when we rest we get to reboot the brain,” says Dr. Hafeez.

4. Read out loud, record, replay.Research has shown that reading out loud engages both senses of sight and sound which heightens retention.“Recording yourself reading and elaborating with your own idea of how the concept resonates then replaying the recording a day or two later, is a great technique that fires up the part of the brain that processes concepts like a computer filing information for later use," explains Dr. Hafeez.

5. Break things down and relate it to what you already know.We all heard of the math teacher who used the example of rock concert ticket sales to get kids to grasp algebra. According to Dr. Hafeez, “when we take a concept and link it to something we already know about or have genuine interest in, we retain that concept. Anytime we can internalize a concept is has resonance. It sticks.”

About the Doctor:

Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. 

Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.

Connect with her via twitter @comprehendMind or www.comprehendthemind.com 

Positive Health and Well-Being: Sleep and Fitness

If you want to get in better shape, you should start by going to sleep.

Sounds a little counter-intuitive, right? Because what does dozing and snoozing have to do with getting fit?

Actually, quite a lot. Sleep affects us a lot more than we might think. It impacts our relationships, our work life, our appearance and both our mental and physical health. With enough, good-quality sleep on a regular basis, we’re happier and healthier people. Whereas, if we’re sleep-deprived, we’re more prone to sickness, to turn to unhealthy habits and to be lethargic, unmotivated and irritable in our daily lives.

Not exactly the recipe for a fitness machine!

It’s true – sleep has a big impact on both our fitness and our health. Here’s why:

1. Sleep aids performance

When you don’t sleep properly, you’re reducing your body’s ability to perform. Your reaction times are less, your motivation and energy levels are low and your frustration is high. Even though you do the same sequence as two days’ previous, you find yourself much more exerted, and a lot less fit.

So if you try and stick to that training schedule when you’re sleep-deprived, it’s likely to end in disappointment. And you’ll be more likely to give up.

2. Sleep reduces the risk of injury

A sleep-deprived body could be more prone to injury. In fact, researchers looking at performance amongst athletes discovered that one of the biggest causes of injury was a lack of the snoozy stuff. One study in particular showed that athletes who slept for less than 8 hours a night were considerably more likely to get injured than athletes who did. This was probably because they didn’t have sufficient time to “repair” the body… but more on that in a sec.

The thing is, even if you do a warm-up beforehand, you may end up pushing yourself too hard during the workout itself. Something which your well-rested brain would never allow! An impaired judgement means you don’t respect your boundaries, or accept the fact that maybe you should be gentle on your stiff, tired body. Instead, frustration and impatience drive you to injury… which is bad news for keeping fit afterwards, or for a calm state of mind.

3. Sleep affects recovery time

As you’re probably aware – or at least, you should be – the “recovery time” between workouts is pretty important. This time to rest is essential to help you build strength, allowing body tissue to repair and grow. And recovery period can only occur if we’re well-rested; hence the athletes who got more than 8 hours’ sleep being at less of a risk of injury.

But if you’re sleep-deprived, high cortisol levels, combined with the disruption of the anabolic growth hormone, creates an unfavourable metabolic environment for growth and repair. Your body can’t recover as it should, and your ability to stay in better shape is reduced as a result.

4. Sleep boosts the immune system

Chronic poor sleepers are at greater risk of catching viruses and infections. Furthermore, they’re more likely to become obese, to develop diabetes and to suffer from high blood pressure. They’re even more prone to strokes, heart disease and heart attacks. Yikes!

Staying well-rested, however, means your immune system can do its job. It keeps you stronger and healthier for longer, meaning you can fight of illness and stay in better physical health.

4. Sleep nurtures good mental health

Sleep doesn’t just affect our bodies; it has a big influence on our minds, too. Think of the last time you slept badly. How irritable and lethargic were you the next day? Now imagine that feeling lasting weeks, months or even longer. It ain’t a pretty picture.

The sad thing is, those who toss and turn every night are five times more likely to be depressed than those for whom sleep isn’t a problem. Sleep-deprived people are also 20 times more likely to have a stress-related condition. So clearly, it pays to sleep better… your very happiness depends on it.

5. Sleep leads to fitness, and vice versa

When you get enough sleep, you have the motivation, energy and physical ability to exercise. Similarly, when you make sure to exercise, you’ll be able to sleep better at night. Your body will be stretched, your mind will be calmer and you’ll be able to enjoy a sounder sleep as a result; no matter who you’re sleeping with (!!), or what you’re sleeping on.

And once you start sleeping better on a consistent basis, you’ll notice the benefits to your health, your happiness, and your general well-being, too.

P.S. If you are thinking of purchasing a new bed check out the Dream Cloud Mattress review I recently wrote on the Sleep Advisor. You’ll love it!

So what’re you waiting for? Get thee to bed, now!

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How Physical Therapy Can Help You Heal from an Injury

Physical therapy is performed by trained therapists in a medical facility or sport venue. You might need physical therapy for a variety of reasons so that you can heal faster from an injury. If you want to avoid surgery or taking an assortment of medications, then physical therapy is an excellent choice after different types of injuries. Here are some of the ways that physical therapy can help you to heal quickly.

Increasing Your Body’s Blood Circulation

When you have an injury, moving can feel impossible, but a physical therapist can perform treatments such as massages that will increase the blood circulation in the injured area. With additional blood flow, your lymph glands also function better, and these body parts secrete chemicals that can help you to heal. If your blood circulation is better, then you may also feel more energized. With additional energy, you might feel ready to begin using an injured limb on your own.

Decreasing the Discomfort from an Injury

Physical therapy can decrease the discomfort from an injury so that you can move easily and sleep comfortably. If you are feeling a lot of pain in an injured body part, then you likely won’t want to move around. This can lead to more immobility, causing additional health problems. In addition, if you can’t sleep because you are feeling too much pain, then an injury won’t heal. While you are sleeping, your body’s glands will produce hormones that are required for healing an injury.

Helping a Knee Injury

Your knees are complex joints, and if one is injured, then physical therapyis vital. A physical therapist can create a treatment plan that is appropriate for your knee’s tendons, cartilage, and muscles so that all of the different parts heal without developing adhesions. With professional knee physical therapy, you can recover from an injury faster so that you can return to normal daily living.

Avoiding an Additional Injury

If you have an injury to your back, hips or knees, then having professional physical therapy can help to prevent an additional injury from a fall. A therapist can help you to improve your body’s muscular strength and flexibility so that you have better balance while walking and standing.

After you are injured, seek treatment from a physician. Within a few days, talk to your physician about beginning physical therapy, and your physician can provide a recommendation for an excellent therapist. Alternatively, you can contact your insurance provider to learn more about the physical therapists who are in your network.

Exercises to keep moving despite aging, health conditions
As spring gets underway, it’s time to get outside and be more active. But many people lack the strength or flexibility to get moving because they’ve been sedentary too long. Others face limitations because of health conditions, injury or age.

For most of us, flexibility decreases as the years go by and muscles get stiffer and shorter. Calling on a shortened muscle for activity puts you at risk for muscle damage, strains, and joint pain. Shortened muscles also increase your risk of falling and make it harder to do everyday activities.

Studies show adding less than an extra hour a week of moderate exercise can make a big difference in helping older adults stay mobile and reduce their risk of developing major mobility problems. Older adults who are most active are 77 percent less likely to develop a major mobility disability than those with the least activity.

For those affected by an accident or health condition, a temporary loss of mobility can be frustrating and impose significant lifestyle restrictions. This can lead to more mental and physical deterioration over time.

According to Kelly Musovic, personal training divisional manager with GoodLife Fitness, the right stretches and exercises can help improve mobility for most people with temporary mobility problems. And it’s never too late to start.

Mobility training (a combination of stretching and strength training) can help maintain, and build back, flexibility and muscle tone. It’s also the only way to build back the neural pathways that help muscles work efficiently. It can help improve posture and body awareness and alleviate 'everyday' aches and pains, as well as more serious back and knee pain, and even arthritis.

But Musovic says there are some basic principles for mobility training.

• Take a holistic approach. Build strength and endurance to support your body as it moves. If movement in your lower body is limited, think about what you can do with your core and upper body to support successful movement. Focus on proper alignment and form to build balanced strength, prevent injuries and overcompensation.
• Start gradually, perform exercises in a pain-free range. Modify your workout to your abilities by making your movements smaller, starting with little to no resistance, and doing fewer reps at the beginning.
• Work with a certified fitness professional to build and monitor a tailored exercise program that takes into account your abilities, health requirements and lifestyle factors.

Musovic adds there are a variety of low impact options that are effective at building flexibility and strength.

• Stretching for mobility is key to improving the range of motion of our joints and muscles by increasing awareness of how your body is meant to move. It can also assist in improving posture and therefore lowers risk of injury by improving form.
• Foam rolling is an excellent method that can be done daily to help ease muscle tension by improving blood flow to the area you are working on. Additionally, proper foam rolling can reduce inflammation, scar tissue and joint pain.
• Yoga, Pilates, and Tai Chi are all great options and have adaptations for limited mobility.
• Swimming and water aerobics are good to build cardio capacity while protecting joints.
• Walking on the treadmill or pedaling on the exercise bike are low impact options to build heart strength and muscle tone in a controlled way.
• Light weights help build strength and bone density while you limber up your joints and coordinate your movements. Seated bicep curls and overhead presses are great ways to strengthen arms and shoulders.

Wellness Redefined: 5 Unique Ways to Relieve Stress

Stress can be a major problem for a lot of people. If you can’t find a way to manage your stress, it can lead to chronic health problems. It’s important that you have an outlet for the stress in your life. Here are some unique ways that you can relieve some of your daily stress.

Get Away from It All

Plan on taking a vacation so that you can take your stress level down a notch. It may just be a weekend excursion. Look into wellness retreatsto help you learn some long-term coping mechanisms for ways to manage your stress load. These programs generally allow you to take a breather away from the aspects of your life that may be causing you problems.

Do Some Housework

Focusing your mind on something other than what is bothering you can help you to relax. Housework can help to get you out of your daily element. In order for this to work, studies have shownthat you really need to focus on the task at hand. Get into the chore so that your mind can take a little break.

Get a Pet

Pets are always happy to see you and want to spend time with you unconditionally. The simple act of spending time with your pet can help to lower your blood pressure. Snuggle up with a pet when you have a really bad day. This can give you some measure of comfort to help relieve the stress that you’re experiencing.

Go on a Nature Walk

Exercise is a great way to work off some of your frustrations. Getting outside can also help you to see a different perspective. Put all of your energy into really venting your frustrations through physical activity. There is also the benefit of keeping your body healthy.

Focus on Breathing Exercises

Deep breathing exercises are a coping mechanism to help you center your mind. This meditative technique is one that is often prescribed by doctors. Your body’s initial response to stress can be combatted by focusing on your breathing. It may also help to reduce your blood pressure in a stressful situation.

Stress is something that everyone manages in different ways. You have to find something that will work for you long-term. Try using several techniques so that you can find one that will work for you. There is no wrong way for you to reduce the amount of stress that you experience in any given situation.

Lack of Sleep leads to Obesity in Children and Adolescents

Children who get less than the recommended amount of sleep for their age are at a higher risk of developing obesity.

Research at the University of Warwick has found that children and adolescents who regularly sleep less than others of the same age gain more weight when they grow older and are more likely to become overweight or obese.

One of the co-authors, Dr Michelle Miller, Reader of Biochemical Medicine, Health Sciences, Warwick Medical School said: “Being overweight can lead to cardiovascular disease and type-2-diabetes which is also on the increase in children. The findings of the study indicate that sleep may be an important potentially modifiable risk factor (or marker) of future obesity.”

The paper, Sleep duration and incidence if obesity in infants, children and adolescents: a systematic review and meta-analysis of prospective studies, has been published in the journal Sleep. The paper’s authors reviewed the results of 42 population studies of infants, children and adolescents aged 0 to 18 years which included a total of 75,499 participants. Their average sleep duration was assessed through a variety of methods, from questionnaires to wearable technology.

The participants were grouped into two classifications: short sleeper and regular sleepers. Short sleepers were defined as having less sleep than the reference category for their age. This was based on the most recent National Sleep Foundation guidelines in the U.S. which recommends that infants (4 to 11 months) get between 12-15 hours of nightly sleep, that toddlers (1-2 years) get 11-14 hours of sleep, children in pre-school (3-5 years) get 10-13 hours and school aged children (6-13 years) between 9 and 11 hours. Teenagers (14-17 years) are advised to get 8-10 hours.

Participants were followed up for a median period of three years and changes in BMI and incidences of overweight and/or obesity were recorded over time. At all ages short sleepers gained more weight and overall were 58% more likely to become overweight or obese.

Dr Miller said: “The results showed a consistent relationship across all ages indicating that the increased risk is present in both younger and older children. The study also reinforces the concept that sleep deprivation is an important risk factor for obesity, detectable very early on in life.”

Co-author Professor Francesco Cappuccio added: “By appraising world literature we were able to demonstrate that, despite some variation between studies, there is a strikingly consistent overall prospective association between short sleep and obesity.

“This study builds on our previous analysis of cross-sectional data published in 2008.  The importance of the latest approach is that only prospective longitudinal studies were included, demonstrating that short sleep precedes the development of obesity in later years, strongly suggesting causality.”

The prevalence of obesity has increased world-wide and the World Health Organization has now declared it a global epidemic. The paper’s authors stress that whilst healthy eating and exercise are important this study demonstrates that getting enough sleep is equally important. They suggest that educational programmes could be used to empower parents and children to maximise their sleep quantity.

HOW DOES A CLASSROOM DESIGN AFFECT A CHILD’S ABILITY TO LEARN? 14 MEDICAL & EDUCATIONAL EXPERTS WEIGH IN…

Student outcomes are the most relevant factor when it comes to measuring the success of a learning environment. Though classroom design has an important influence on learning achievement, the majority of time is spent on traditional methods of enhancing the learning progress, such as executing standardized tests, professional growth for educators, and advancement or mediation courses for students. Thanks to a growing awareness of the profound impact classroom design can have on the educational achievements of students, opinions on classroom design are changing, as educators are making strides toward constructing optimal learning environments with the goal of meeting the educational needs of various groups of students.

I found that as a classroom teacher, allowing students to choose the spots they found most comfortable to work in helped students concentrate and allowed me to concentrate on facilitating learning, not managing behavior. – Jennifer Stringer

Classroom Style

 When creating classroom designs suited to enhance the educational experience of all learners, educators are focusing on cultivating student growth in creativity, collaboration, and communication. Along with the initiative for personalized learning, a core focus of modern classroom design is flexibility. Flexible classroom designs allow learners to make choices, experiment with learning techniques, and ultimately discover how they learn best. A flexible classroom layout also supplies teachers with a greater capacity to effectively respond to different students’ learning needs. Flexible classrooms usually incorporate some type of group discussion area, a variety of seating options, and a flexible space, which can be adjusted for many specialized activities. With the central goal of providing the space for students to explore, share, and create collaboratively, flexible classroom arrangements provide the means for a variety of group set-ups and lesson formats in hopes of addressing all students’ needs.

Alyson Gembala (Twitter), ChildhoodExplored.com – “My favorite classroom I’ve ever taught in is covered in children’s art. It is a preschool classroom, and kids are loudly and joyfully learning all the time. They can reach everything they need to create art or inventions or things I hadn’t even thought about. Teacher of course set up lessons and activities, but the students are empowered to learn through play and problem-solve for themselves. The curriculum is created based upon the interests and developmental needs of the students, so it’s different every year. We always keep the doors open, and children are free to go to other classrooms or even outside during their learning time. The school was designed so that adults can be stationed in various places and the kids could be free to learn where they feel curious.”

Shantala Boss (Facebook), MS, Licensed Mental Health Counselor, Registered Play Therapist, – “A child’s learning can be impacted by many different factors and the ambiance of a classroom does play a very important role. Muted colors and lamps or natural light create a welcoming, positive environment for children. Fluorescent lighting has the opposite effect. Another idea is to add plants to the classroom. Plants are a natural mood booster and studies have shown they can reduce stress and anxiety.”

Heidi McBain, MA, LMFT, LPC, RPT, Author of the book, Life Transitions: Personal Stories of Hope Through Life’s Most Difficult Challenges and Changes – “As a play therapist, I look at space from a relational stand point. So, if the space is warm and inviting and creates connection between the kids, then this will also help with learning because they feel comfortable here. When I think of warm and inviting spaces, I think of bright colors, carpet, pillows, toys, books, art… open spaces, but also nooks where a kid could go read a book or play with a toy, if they needed some downtime/alone time.”

Dr. Mimi Shagaga (Instagram) (Facebook), Licensed Clinical Psychologist, – “Physical environments in the classroom can have a significant impact on learning.  Research has indicated that classroom organization, access of supplies, lighting and even the color of a classroom can boost academic achievement levels.  Additionally, crowded classrooms with more students have been linked to lower levels of achievement.  Research has also indicated that classrooms with windows, particularly with views of some type of landscape have been linked to better performance on tests.  It has also been found that these types of classrooms have led to less mental fatigue and better performance in the areas of attention and focus.”

Read more.

Low Carb vs. Low Fat: The Unimportance of Fad Diets

Low carb and low-fat fad diets have captivated much attention. To determine which of these two fad diets is best, Stanford Medicine performed a study.(1) It concluded that these diets yield about the same amount of weight loss.

How, then, should we determine what to eat to be as healthy as possible? Of course, some fad diets will be more effective for some people and less effective for others. But there is a simple solution that helps most people to look and feel healthy.

Fad diets requiring limited calories, or even elimination of entire food groups like grains, will continue to arise. The problem with these diets? They are not sustainable.

If you limit your caloric intake, fast, or eliminate food groups, you will probably feel irritable. You might feel tired, think slower, and be less productive. Eating habits should not negatively impact your life like this.

What’s the secret to looking and feeling healthy? Being healthy is simple: eat healthy food and stay away from junk food. Junk food includes products with added sugar and refined grain.

Many people feel that resisting junk food is a nearly impossible task. However, people that eat healthily all the time, aside from looking healthy on the outside, feel healthy on the inside. They feel fresher, alert, and lighter.

In fact, the healthier you eat, the more likely your body is to reject unhealthy food; your body will realize that eating junk for 5 minutes a day makes you feel like junk for 23 hours and 55 minutes a day.

The Ocinator Food Guide shows you how to feel healthy all day by eating healthy all the time. The Guide includes healthy food to eat and junk food to stay away from, even at restaurants.

Of course, the transition from habitually consuming junk food to eliminating junk food can be tough. But fad diets are not the way to a sustainably healthy body; eating healthily is. And once you do take the leap and begin your journey of sustainable healthiness, you will not want to go back.

Written by fitness expert and Stanford Engineer, Nico Chavando. Nico Chavando is the creator of the Ocinator Fitness program available at Ocinator.com