Your business can only grow as much as you do. Prioritize your physical and mental health.In order to be successful, you need to be at peak performance<ul><li>🧘‍♀️Meditate</li><li>🏃‍♂️Exercise</li><li>🥬Eat well</li><li>🌤Get sunlight every morning and evening</li><li>😴Sleep</li><li>🛌Rest</li></ul>🌳Take breaks in nature

Peak performance

In order to change your outer world, you need to take care of your inner worldYou need to reflect on your performance so you can win<ul><li>✔️What went well</li><li>❌What didn't go well</li><li>💡What did you learn</li></ul>

Take care of your inner world

In order to be at your best, you need to make sure your Mental ClarityIn order to have mental clarity<ul><li>💦Sweat Daily</li><li>💪A healthy founder beats a distracted founder any day</li><li>🧠Health makes you smarter, creative confident, wiser</li><li>⏫️Health will move you forward</li></ul>Don't underestimate the power of a healthy founder or business Owner.<a href="https://elevatedpath.beehiiv.com/p/elevate-letter-5-20-steps-get-rich-without-getting-lucky">Check out the Full Issue : Elevate Letter #5</a>

Mental Clarity

Entrepreneurs Are Athletes,The Greatest Version of you and 20 sentences to maximize your social intelligence

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Personal Development

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Health

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Motivation & Inspiration

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Habits

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Entrepreneurship

Entrepreneurs Are Athletes 🏃‍♀️

Your attention is a precious and finite resources."you only have so much of it."Every choice you make and every action you take is a transaction related to your attention. You are taking the attention that you have and giving it over to something. This is a zero-sum proposition in that when you pay attention to one thing, you effectively ignore something else.Your attention is also a powerful resources. What you choose to focus on determines what you consider to be important. What you pay attention to determines your priorities. Whatever you give attention to becomes larger and more important

Your attention is such a gem

Most of the time, your attention happens automatically and unconsciously, and it disconnects you from living in the present. Many of these stories are compelling tales that pull us back into the past—to events that have passed—or propel us forward into the future to things that might or might not happen. They invariably detract and distract from our ability to pay conscious attention to and respond skillfully in the here and now, whether we're holding a conversation, involved in a work assignment, interacting with our partner or kids, driving, or writing a blog article.

Why you need to maintain your attention?

Attention has always been a form of currency, but as we live more of our lives online, it is now the currency. To what extent do we wield it consciously and purposefully vs. wasting it mindlessly? As the primary currency of the human condition, our well-being necessitates spending our available attention more carefully.

Nowadays, your attentions become a valuable currency

1.Allocating the attention you have in deep-focused and be intentional You should try to allocate which are more important things you should pay attention to and the things that you should not to pay attention to. If you do that, you will understand better which things you get done first and then get done another task after, and also you can know how your mind work. So, you are not waste a time for doing things unconsciously. Simply by acknowledging its presence and appreciating its value, you can begin to direct your attention toward activities, people, ideas and issues that are worthy.

How should you do to maintain your valuable attention

2.Practicing mindfulnessThe benefits of mindfulness practice is to pay attention with intention to a presence-moment experience. “Where is your attention right now?”“Is it where you want it to be?” “Where you need it to be?”As you ask yourself those questions to acknowledge how important your attention, and intentionally, you eager to know how you supposed to direct attention to.Concentrative meditation would be the one way to practice your mindfulness that lead to your attention become better. You can use a specific object, such as sound or intentional breathing.

3.Grab your attention back from external distractionYour thoughts and stories inside your head sometimes take over your concentration, then lead you to another attention that not worthy to pay attention to. So, you should grab your attention to put on right track.This is how to remain centered in the present and be as skillful as possible at whatever you do.

4.Avoid multitask, if you can stay away, just stay away.To get one thing done smoothly without any distractions, its really hard. It would be good thing if you get done things one by one, but it is not time wise. So, you probably choose to do multiple things in one time.Multitasking becomes standard operating procedure, even when it is not necessary. When you are doing more than one thing, you aren't looking at more than one thing. You are not really paying attention to any of them. It wastes your time more than doing one thing. Do one thing at a time and pay close attention to each task.

Learning to be really aware of what we are paying attention to, and practicing using that awareness to move our attention to where we want it to be - again and again - will help us to manage much more of our lives. You can begin to use more of your time to support choices and actions that better align with your values, the principles you hold most dear.As a result, you will have greater access to true contentment, to peace of mind, to peace of heart, and to a life of purpose and meaning. And that is a subject worthy of your limited and precious attention.

Result

“Our attention is like water, and with it, we can choose to water the flowers or the weeds of our experience.” -John Bruna-

As the primary currency of the human condition, our well-being necessitates that we allocate our precious attention with intention and care, giving it to things that truly matter.

productivity

Productivity

mindfulness

Mindfulness

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Time Management

Treat Your Attention Like the Precious Resource It Is

Music Therapy: A proven method for effective medical treatment- Listening to music can have powerful effects on the body and mind- Studies show that music therapy can lower stress and improve overall health- Music has no side effects and can be used in combination with other treatments

The Power of Music Therapy in Medical Treatment

..Music includes:<ul><li>Instrumental music</li><li>The sound of singing</li><li>Adhan (call to prayer)</li><li>Quranic recitation</li><li>Sounds of nature, such as of birds singing and of water from a fountain pool.</li></ul>

<ul><li>What is music therapy? It's using music and its elements to help us physically, socially, emotionally, intellectually, and spiritually.</li><li>Who can benefit from it? Anyone looking to optimize their quality of life in medical, educational, or everyday environments.</li></ul>

The Power of Music in Therapy

Some of the ways music therapy helps:<ul><li>Reducing anxiety 🎵: Music can help people feel more relaxed and calm.</li><li>Improving thinking 💭: Music can help people think better and remember things more clearly.</li><li>Promoting movement 💪: Music can help people with physical rehabilitation and changing their body movements.</li><li>Enhancing communication 🗣️: Music can help people feel more comfortable talking and connecting with others.</li></ul>

The Power of Music Therapy

This definition sums up the three main characteristics that form the basis of music: (i) sound, tone of voice, and instrument; (ii) capability of satisfying emotions and aesthetics, and (iii) fulfilling a particular purpose in a belief system.

Function of Music therapy:<ol><li>Entertain, soothe, relieve, or reduce pain</li><li>Strengthen body immunity</li><li>Help in healing</li><li>Distract attention from pain and promote calmness to aid in the recovery process</li></ol>

Music Therapy as a Complementary Treatment

For treating melancholia, Ibn Sina recommended listening to music and singing, besides ventilation, selected foods, bath therapy, massage with poultice, medication, evacuation, cupping, wrapping, and distracting patient with something pleasurable and soothing, such as bringing someone he/she likes.For lovesickness, Ibn Sina recommended treatment by listening to singing or music, besides evacuation, nutritious diet, bath therapy, and counselling.

The treatment methods recommended for melancholia, insomnia, and lovesickness clearly illustrate that music therapy was not the main (conventional) treatment. Music therapy was more of an adjunct treatment to complement the main treatment methods suggested, with the role of overcoming symptoms so that the patient is distracted, calmed down, and entertained.

The hospitals during the medieval era in Islamic civilization had a unique approach to treatment - music therapy. Some of these hospitals include:

<ul>
<li>Bimarastan Fez (Sidi Frej) in Morocco</li> 
<li>Bimarastan al-Mansuri in Cairo</li>
<li>Bimarastan al-Arghuni in Aleppo, Syria</li>
<li>Bimarastan Nur al-Din in Damascus</li>
<li>Kayseri Gevher Nesibeh Darussifas</li>
<li>Divrigi Ulu Mosque and Darussifas</li>
<li>Amasya Darussifas</li>
<li>Fatih Darussifas in Istanbul</li>
<li>Edirne Sultan Bayezid II Darussifas</li>
<li>Suleymaniye Sifahanesi</li>
<li>A hospital established by Ayse Hafsa Sultan</li>
</ul>

Hospitals that Used Music Therapy in Medieval Islamic Civilizati

Bimarastan Fez (Sidi Frej) in Morroco was built in 1286 AD by Sultan Yusuf ibn Ya’qub (Banu Marin) to treat patients with depression, using music therapy, herbs, and spices. It also served as a sanctuary for the mentally ill.

Bimarastan Fez (Sidi Frej) - A Historical Psychiatric Hospital

Ibn Batutah, who managed to visit this hospital on vacation in Egypt, also commented on its indescribable beauty. Hunke denoted this hospital to be the biggest and richest health institute ever built on this planet. This hospital was operated fully using endowment (waqf) funds.

As per Ibn Iyas, the hospital endowment had two conditions: 1) providing music every evening to uplift patients' spirits and 2) reciting the Qur'an in the domed hall. Musicians received a monthly salary while Qurra' were paid in wheat and birds.

Hospital Endowment: Music and Qur'anic Recitation

Ibn Sina’s (Avicenna) denotes that one of the most effective methods in medical treatment is listening to music, which clearly illustrates the position of music therapy in medical treatment. This chapter discusses four matters: (i) the concept of music therapy as medical treatment, (ii) the function of music therapy as a method of complementary treatment aimed more towards calming and relieving pain, but not as a total cure for the patient, (iii) the hospitals that applied music therapy as treatment, and (iv) the process of applying music therapy in the medical tradition of the Islamic civilisation. Music here includes instrumental music, the sound of singing, adhan (call to prayer), Quranic recitation, as well as sounds of nature, such as of birds singing and of water from a fountain pool. Among the hospitals that applied such therapy was Bimarastan Fez in Morroco, Bimarastan al-Mansuri at Cairo, Egypt, Bimarastan al-Arghuni at Allepo, Syria, Bimarastan Nur al-Din at Damascus City, and Suleymaniye Sifahanesi.

religionandspirituality

Religion & Spirituality

mentalhealth

Mental Health

music

Music

Music Therapy in Medicine of Islamic Civilisation

Understanding your strengths is crucial because it helps you recognize your value and what you bring to the table. This self-awareness can significantly boost your self-esteem and confidence.Example: Take some time to reflect on your past achievements and the skills you used to accomplish them. For instance, if you excel at organizing events, you might consider volunteering to plan a community event, which can further showcase your abilities.

1. Identify Your Strengths

Setting achievable goals allows you to experience success regularly, which reinforces your belief in your abilities. Start with small, manageable goals and gradually increase their complexity as your confidence grows.Example: If you aim to improve your fitness, start with a goal of walking 10 minutes a day. Once you achieve that, increase the duration or intensity. Each small victory will build your confidence to tackle bigger challenges.

2. Set Realistic Goals

It might sound stupid or irrelevant but the way you talk to yourself can greatly influence your confidence. Positive self-talk involves replacing negative thoughts with encouraging and affirming statements, which can help you develop a more optimistic outlook.Example: Create a list of positive affirmations such as “I am capable,” “I am worthy,” and “I can handle this.” Repeat these affirmations daily, especially when you face challenges, to reinforce a positive mindset.

3. Practice Positive Self-Talk

Growth and confidence come from pushing your boundaries and trying new things. Stepping out of your comfort zone can be intimidating, but it’s essential for personal development.Example: If public speaking makes you nervous, start by speaking up in small group settings. Gradually work your way up to larger audiences. Each step outside your comfort zone will make the next one easier.

4. Step Out of Your Comfort Zone

"No one can make you feel inferior without your consent."

It might seem obvious but we sometimes forget failure is a natural part of the learning process. Instead of viewing it as a setback, see it as an opportunity to learn and improve. This mindset shift can help you become more resilient and confident.Example: If you fail a test, analyze what went wrong and how you can improve. Maybe you need to study differently or seek help from a tutor. Use the experience to better prepare for the next test.

5. Learn from Failure

Physical health and mental well-being are closely linked. When you take care of your body, you feel better overall, which can enhance your confidence. Even just a little start goes a long way.Example: Incorporate regular exercise into your routine, eat a balanced diet, and ensure you get enough sleep. These habits can improve your mood, energy levels, and overall sense of well-being.

6. Take Care of Your Physical Health

The way you dress can affect how you feel about yourself. Wearing clothes that make you feel good can boost your confidence and influence how others perceive you.Example: Choose outfits that make you feel comfortable and confident. Whether it’s for a job interview or a casual outing, dressing well can give you an extra boost of confidence.

7. Dress for Success

"I can be changed by what happens to me. But I refuse to be reduced by it." ­

The people you spend time with can have a significant impact on your confidence. Positive, supportive individuals can encourage and uplift you, while negative people can bring you down. Example: Seek out friends and mentors who believe in you and your abilities. Engage in activities and communities where you feel valued and supported.

8. Surround Yourself with Positive People

Learning new skills can give you a sense of accomplishment and increase your confidence. It shows that you are capable of growth and adaptation. Even for smaller skills, the effort you put in will greatly effect how you feel after.Example: Take up a new hobby or enroll in a course that interests you. As you develop new skills, you’ll gain confidence in your ability to learn and succeed.

9. Develop New Skills

Recognizing and celebrating your achievements, no matter how small, reinforces positive behavior and boosts your confidence. It’s important to acknowledge your progress and give yourself credit.Example: Keep a journal of your daily accomplishments. Review it regularly to remind yourself of your progress and celebrate your successes. This practice can help you stay motivated and confident.

10. Celebrate Your Successes

Overall, your mental health needs to respected not just by others but by you as well. If it  becomes confidence or mental health, choose mental health and you will get stronger!

MENTAL HEALTH MATTERS

Understand yourself and those around you.

psychology

Psychology

How to be more CONFIDENT in yourself!

Before reaching for a goal, it's important to set clear intentions. This means knowing what you want to achieve and why it matters to you. By understanding your "why", you can stay motivated and focused on reaching your goal.Here are some tips for setting clear intentions:<ul><li>Identify your specific goal</li><li>Understand why it's important to you</li><li>Keep your "why" as a mental anchor</li><li>Stay motivated and focused on your goal</li></ul>Remember, setting clear intentions will help you stay on track and achieve your goals. ✨<a href="https://dsta.sh/YuQm2tkoRGfcgfTr6">Click here for Tips to Study Effectively </a>

Set Clear Intentions

📝 Large tasks can feel overwhelming. Break them down into smaller, manageable steps to make them less daunting and easier to start.💡 Here's how to break tasks into smaller steps:<ul><li>Simplify: Identify key steps and delegate or eliminate unnecessary ones.</li><li>Conquer: Focus on one step at a time, not the entire task.</li><li>Prioritize: Start with the most important or urgent steps.</li><li>Reward: Celebrate completing each step to stay motivated.</li></ul><a href="https://dsta.sh/q6F7JkEBvpJY2xFg7">Click here for Top 5 Productivity Tips</a>

Break Tasks into Smaller Steps

Use the Eisenhower Matrix to determine which tasks are crucial and need to be done first. 🤔<ul><li>Urgent and Important: These should be done right away. 🏃‍♀️</li><li>Important but Not Urgent: These should be tackled next. 🤓</li><li>Urgent but Not Important: These can be delegated or outsourced. 🤝</li><li>Not Urgent and Not Important: These can be safely put aside. 🛌</li></ul><a href="https://dsta.sh/maNUrBDWHLzd8tNf9">Click here to know more about Eisenhower Matrix</a>

Prioritize Tasks

Creating a daily routine can help establish good habits and maintain discipline. Follow these tips:<ol><li>Set a schedule: Plan out your day and stick to the routine as much as possible.</li><li>Include breaks: Make sure to take breaks between tasks to rest and recharge.</li><li>Be realistic: Start with small, achievable tasks and gradually add more to your routine.</li><li>Stay consistent: Regularly following the routine will help make it a habit.</li></ol>🚀💪 Start building a routine today and watch your productivity and discipline improve! 💫👊<a href="https://dsta.sh/zPqkT34vM6A8pXLu9">Click here for FREE 7 Days Personal Development Course </a>

Build a Consistent Routine

Reinforce a disciplined mindset with positive affirmations. 🎯
 
<ul>
<li>You are capable - Believe in yourself and your abilities.</li>
<li>You are strong - You have the strength to overcome any obstacle.</li>
<li>You are disciplined - Stay committed and focused on your goals.</li>
</ul>

Positive Affirmations

It increases your Confidence and Motivation.Visualization is a powerful tool that can help you be more successful. Take a few minutes every day to picture yourself finishing tasks and reaching your goals. This will boost your confidence and motivation, making it easier for you to achieve success. 🔥

Visualize Success

<ul><li>Identify distractions in your environment</li><li>Minimize distractions</li><li>Create a productive workspace</li></ul>Distractions can greatly hinder our ability to focus and get things done. To work efficiently, it's important to identify and minimize distractions in your environment. Stay away from social media, TV, and loud noises. Create a quiet, organized and clutter-free workspace. This will help promote focus and productivity in your work.

Limit Distractions 😎

Stay present and mindful of your actions. This simple practice can help you stay focused on your goals and make better decisions.Tips for practicing mindfulness:<ul><li>Take a few deep breaths to calm your mind and body.</li><li>Focus on the present moment, not the past or future.</li><li>Pay attention to your thoughts and feelings without judging them.</li><li>Let go of negative thoughts and emotions.</li><li>Remember to be patient and kind with yourself.</li></ul>By practicing mindfulness, you can improve your overall well-being and become more in tune with your thoughts and actions. 🙏<a href="https://dsta.sh/DKkB946AEEJxGsZ68">Click here for FREE course on Mindfulness and Meditation </a>

Practice Mindfulness

Allocate specific time blocks for tasks. It's important to prioritize and manage your time effectively to avoid feeling overwhelmed. 
 Consider using techniques like the Pomodoro Technique - breaking tasks into 25-minute intervals with breaks in between. This can help maintain focus and prevent burnout. 
Key concepts: 
<ul>
 <li>Time management: Allocating specific time blocks for tasks.</li>
 <li>Pomodoro Technique: Breaking tasks into 25-minute intervals with breaks in between.</li>
</ul> 
🕒🔝👀 Don't forget to take breaks to rest and recharge!

Set Time Limits

One way to stay motivated and disciplined is to reward yourself for completing tasks! By doing so, you create a positive feedback loop and make the journey more enjoyable. 🎉Here are a few tips on how to reward yourself:<ul><li>Plan ahead and choose a small reward that you will receive after completing a task. It could be something as simple as a short phone break or a piece of your favorite snack. 🍪</li><li>Make sure the reward is proportionate to the task completed. For instance, if you completed a big project, treat yourself to a movie night or a day off. 🎬</li><li>Use rewards as motivation! ✨</li></ul>

Reward Yourself

Setbacks are a common part of the process of achieving success. Instead of letting them discourage you, use them as a chance to learn and improve.
<ul>
 <li>Remember that failures are lessons, not defeats.</li>
 <li>Be open to trying new approaches and learning from your mistakes.</li>
 <li>Don't be afraid to ask for help or advice when faced with challenges.</li>
</ul>
Embrace failure as a necessary step towards success. 🚀

Embrace Failure as Learning

To achieve your goals, you can: 
<ul>
<li>Share them with a friend or family member to stay accountable </li>
<li>Use accountability tools or apps </li>
</ul>

A sense of responsibility towards someone else can help you stay focused and motivated. Don't be afraid to seek support or use technology to keep you on track. 💪📈

Stay Accountable

When trying to achieve a goal, it's important to focus on making progress rather than striving for perfection. Celebrating small victories and improvements can keep you motivated and on track.

<ul>
 <li>Aim for consistent progress, rather than perfection</li>
 <li>Recognize and celebrate even the smallest wins and improvements</li>
 <li>Progress and improvement should be the main focus, not achieving perfection</li>
</ul>

Focus on Progress. Not Perfection

Regular reflection is key to success. Take time to assess and adjust your approach as needed to stay aligned with your goals. Remember to celebrate your progress along the way.🎉<ul><li>🔎 Reflect regularly on progress</li><li>✔️ Adjust strategies as needed</li><li>🎯 Stay aligned with goals</li></ul><a href="https://dsta.sh/25VdrqwkH4ja8NTCA">Click here for FREE course on Journaling for Personal Growth </a>

Reflect Regularly

Getting enough sleep, exercise, and proper nutrition is important for a healthy body, which in turn supports a disciplined mind.Here are some tips for staying healthy:<ul><li>Get at least 8 hours of sleep every night</li><li>Exercise for at least 30 minutes every day</li><li>Eat a balanced diet with plenty of fruits, vegetables, and protein</li><li>Avoid foods high in sugar and unhealthy fats</li></ul>Remember, a healthy body leads to a healthy mind! 💪<a href="https://dsta.sh/Jhudc7d456zahbmVA">Click here for Tips to Get Your Life Together</a>

Stay Healthy

Dear readers, consider supporting me by leaving a like, and leaving your suggestions in the comments.If you are feeling extra generous and want to help me buy books for college, you can donate here. <a href="https://buymeacoffee.com/manas.purwar">Click here to Donate</a>Any amount makes a huge difference!

Help Me Buy Books for College

I have this idea, to bring together a group of people, probably students like me to see if we could become something more.I want to make a social group where we can help each other, where we can use whatever skills we have for a greater collective good.If you are interested in this or have some suggestions you can reach out to me on purwarmanas@gmail.com

Experimental Idea 💡

Here are 15 mindset hacks that can help you to become more disciplined in your life.

Mindset Hacks to become more Disciplined

The challenge with nutrition is you have a lot of people that speak with such insane conviction, and they talk about something as though it is absolutely correct, even though if you were putting an error bar on their statement, it would dwarf anything they’re saying. And truthfully, I have been guilty of this. I think 12 years ago I was talking about nutrition with a level of certainty that I don’t think was warranted.

And so, as the adage goes “the farther you get from the shore, the deeper the water”. And I think in my older age I’m actually quite far out from the shore, and I realize the water is awfully deep out here and there aren’t a lot of things that can be stated at a high enough degree of certainty that you should act on them with almost blind faith.

Error bars are graphical representations of the variability of data and used on graphs to indicate the error or uncertainty in a reported measurement. They give a general idea of how precise a measurement is, or conversely, how far from the reported value the true (error free) value might be.

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

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Food

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Exercise & Fitness

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Science & Nature

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Longevity

This Is The Biggest Challenge With Nutrition | Peter Attia

Mpox (previously known as monkeypox) is a rare disease caused by a <a href="https://my.clevelandclinic.org/health/body/24861-virus">virus </a>. Mpox spreads through close contact with someone who’s infected. You can also get it from an infected animal.There are two known types of mpox virus-one that originated in Central Africa and one that originated in West Africa. The current world outbreak (2022 to 2023) is caused by Clade IIb, a subtype of the less severe West African clade.

What is mpox?

For decades, mpox was mostly seen in Africa. But it’s occasionally found in other countries, including the United States. In the summer of 2021, a case of mpox was found in a U.S. resident who had traveled from Nigeria to the United States. Then, 2022 brought outbreaks to regions outside of Africa, including Europe, the Americas and Australia.

Where else is mpox found?

Anyone can get mpox. In Africa, most cases are among children under 15 years old. Outside of Africa, the disease appears to be more common in men who have sex with men (MSM), but there are numerous cases in people who don’t fall into that category.Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.

Who does mpox affect?

After exposure, it may be several days to a few weeks before you develop symptoms. Signs of mpox include: <ul><li>Fever. </li><li>Rash. </li> </ul>

What are the signs and symptoms of mpox?

Because mpox is rare, a healthcare provider may first suspect other rash illnesses, such as <a href="https://my.clevelandclinic.org/health/diseases/8584-measles">measles </a>or <a href="https://my.clevelandclinic.org/health/diseases/4017-chickenpox">chickenpox </a>. But swollen lymph nodes usually distinguish mpox from other poxes. To diagnose mpox, your healthcare provider takes a tissue sample from an open sore (lesion). Then, they send it to a lab for polymerase chain reaction (PCR) testing (genetic fingerprinting). You may also need to give a blood sample to check for the mpox virus or <a href="https://my.clevelandclinic.org/health/body/22971-antibodies">antibodies </a>your immune system makes.

How is mpox diagnosed?

Mpox is usually a self-limited disease (gets better without treatment) with symptoms lasting from two to four weeks. Following diagnosis, your healthcare provider will monitor your condition and try to relieve your symptoms, prevent dehydration and give you antibiotics to treat secondary bacterial infections if they develop.

Is mpox curable?

There aren’t any currently approved <a href="https://my.clevelandclinic.org/health/drugs/21531-antivirals">antiviral treatments </a>for mpox. If you’re very sick, your provider might prescribe antiviral drugs like <a href="https://my.clevelandclinic.org/health/drugs/20858-cidofovir-injection">cidofovir </a>or <a href="https://my.clevelandclinic.org/health/drugs/23775-tecovirimat-injection">tecovirimat </a>. These drugs are approved to treat other <a href="https://my.clevelandclinic.org/health/diseases/24473-viral-infection">viral infections </a>(like smallpox), but researchers need to learn more about how well they work for mpox.

How is mpox treated?

Mpox (formerly monkeypox) is caused by the mpox virus. Mpox is a rare disease that leads to rash and flu-like symptoms.

Mpox (Monkeypox): Causes, Symptoms, Treatment & Prevention

The ability to turn experiences into memories allows us to learn from the past and use what we learned as a model to respond appropriately to new situations. For this reason, as the world around us changes, this memory model cannot simply be a fixed archive of the good old days. Rather, it must be dynamic, changing over time and adapting to new circumstances to better help us predict the future and select the best course of action.

Just The Good Old Days, Carved In Stone?

How the brain could regulate a memory’s dynamics was a mystery – until multiple memory copies were discovered. Research has now revealed that in the hippocampus, a brain region responsible for learning from experience, a single event is stored in parallel memory copies among at least three different groups of neurons, which emerge at different stages during embryonic development.

The Discovery Of Multiple Memory Copies

First to arrive during development, the early-born neurons are responsible for the long-term persistence of a memory. In fact, even though their memory copy is initially too weak for the brain to access, it becomes stronger and stronger as time passes. Also in humans, the brain might have access to such memory only some time after its encoding.

Where Memories Start Off Weak, But Grow To Become Strong

In contrast, the memory copy of the same event created by the late-born neurons is very strong at the beginning but fades over time, so that if one waits long enough, such a copy becomes inaccessible to the brain. In the middle ground, among neurons emerging in between the two extremes during development, a more stable copy could be observed.

Where Memories Start Off Strong, But Grow To Become Weak

Surprisingly, which copy is used might also be linked to how easy it is to change a memory– or to use it to create a new one.The memories stored for a short time after acquisition by the late-born neurons can be modified and rewritten. This means that remembering a situation shortly after it has happened primes the late-born neurons to become active and integrate present information within the original memory.On the contrary, remembering the same event after a long time primes the early-born neurons to be re-activated to retrieve their copy, but the associated memory can no longer be modified.

“This File Is Read-Only”

How dynamically memories are stored in the brain is proof of the brain’s plasticity, which underpins its enormous memory capacity.The challenge the brain faces with memory is quite impressive. On one hand, it must remember what happened in the past, to help us make sense of the world we live in. On the other, it needs to adapt to changes happening all around us, and so must our memories, to help us make appropriate choices for our future.﻿Persistence through dynamics is a delicate act to balance, one for which we might now have an entry point to fully understand.

Memory: The Anchor And The Sail

Memory copies vary in their persistence and flexibility, influencing how memories can be modified or recalled. Understanding these dynamics may lead to new ways to address memory-related disorders.The researchers hope that one day, understanding what drives memories to be encoded and modified in the brain might help to soften those memories that are pathologically intrusive in our daily life, or bring back some that we thought lost forever.

One Regrets To Remember; Another Regrets To Forget

How the brain juggles the Sense and Sensibility functions of memory.

Researchers have discovered that the hippocampus stores multiple copies of a single memory, each within different neuron groups that develop at different stages.

education

Learning & Education

problemsolving

Problem Solving

artificialintelligence

Artificial Intelligence

The Brain Stores Multiple Copies of a Single Memory

Your skin consists of three layers:<ul><li class="ql-align-justify">Epidermis: The outermost layer provides a waterproof barrier and consists of several sublayers.</li><li class="ql-align-justify">Dermis: It contains connective tissues, hair follicles, sweat glands, blood vessels, and nerve endings for heat detection, etc. It also includes collagen fibers for strength, elasticity, and nutrition.</li><li class="ql-align-justify">Hypodermis (Subcutaneous Tissue): It consists of fat and connective tissues that determine the thickness of the skin and that protect underlying muscles.</li></ul>

Skin Anatomy

Skin Cancer:<ul><li class="ql-align-justify">Sun exposure can cause skin cancer; however, skin cancer is not the most deadly cancer. Skin cancer is also determined by your genetics and DNA mutations in your family.</li><li class="ql-align-justify">There are many types of skin cancer, and it is best to have moles, areas of pimples, or acne checked by a dermatologist. You should see one at least once a year.</li></ul>Skin Ageing:<ul><li class="ql-align-justify">UV light changes the DNA and its expression, disrupting collagen production and thus ageing the skin.</li></ul>Sunburn:<ul><li class="ql-align-justify">There is no direct relationship between sunburns leading to skin cancer. Also, skin ageing is accelerated even without a sunburn.</li></ul>

Risks of Sun Exposure

Some sun exposure is good!<ul><li class="ql-align-justify">It can increase testosterone and estrogen, resulting in better mood or higher libido.</li><li class="ql-align-justify">It gives you a good feeling: Less stress, more energy (and hence more movement) etc.</li><li class="ql-align-justify">Sunlight early in the morning helps with sleeping well and is good for the circadian rhythm.</li><li class="ql-align-justify">It can increase life expectancy, but the relationship between these two is not clear, as the factors mentioned above might interfere.</li><li class="ql-align-justify">Sunlight gives you Vitamin D - and yes, even when wearing sunscreen! However, Vitamin D supplementation can be a good idea in areas with only a little sunlight.</li></ul>

Benefits of Sun Exposure & Vitamin D

Sunscreen helps protect the skin from skin cancer and skin aging.<ul><li class="ql-align-justify">Physical protection is good such wearing hats or clothes.</li><li class="ql-align-justify">High UV should be avoided.</li><li class="ql-align-justify">Mineral sunscreen includes, for instance, zinc oxide that reflects UV light back.</li><li class="ql-align-justify">Organic/chemical sunscreen absorbs sunlight. Some chemicals in it are of concern and might disrupt the endocrine system but it also depends on the amounts used. Children under the age of 6 months should not use chemical sunscreen.</li><li class="ql-align-justify">My opinion, based on various sources, is that not wearing sunscreen is far more dangerous than wearing it.</li></ul>

Sun Protection and Sunscreens

These ingredients can be used as supplements or in skin care products:<ul><li class="ql-align-justify">Collagen is found in lots of foods and makes your skin look youthful!</li><li class="ql-align-justify">Vitamin C.</li><li class="ql-align-justify">Peptides, BPC-157, Copper.</li><li class="ql-align-justify">Niacinamide increases moisture, can help with rosacea, acne, and clogged pores.</li><li class="ql-align-justify">Hyaluronic acid is a natural component of the skin and provides a barrier for moisture.</li><li class="ql-align-justify">Retinol/Retinoids/Tretinoids/Vitamin A can induce the formation of collagen and is the most effective incredient! But be careful: It should be avoided when pregnant and it can increase sensitivity to light and cause redness or dryness.</li></ul>

Increase Skin Beauty

<ul><li class="ql-align-justify">Get enough sleep.</li><li class="ql-align-justify">Avoid harmful substances: No alcohol, smoking, vaping or nicotine.</li><li class="ql-align-justify">Stay hydrated: Drink enough water and electrolytes.</li><li class="ql-align-justify">Reduce stress: Find ways to manage stress like exercise, meditation, or spending time with loved ones.</li><li class="ql-align-justify">Consider photo therapy: Red light therapy can promote collagen production and reduce inflammation. Consult a dermatologist for professional treatments.</li><li class="ql-align-justify">Maintain good hygiene: Take a shower and cleanse after exercising; remove makeup before bed to prevent clogged pores.</li></ul>

Lifestyle Habits For Healthy Skin

Improve your diet:<ul><li class="ql-align-justify">Eat whole foods and proteins for essential nutrients.</li><li class="ql-align-justify">Avoid highly processed foods that can cause inflammation and skin issues.</li><li class="ql-align-justify">Eat foods that are good for the gut microbiome like sauerkraut and pickles.</li><li class="ql-align-justify">Incorporate collagen and vitamin C-rich foods for skin elasticity.</li><li class="ql-align-justify">Eat a variety of colorful fruits and vegetables, especially red and orange ones.</li><li class="ql-align-justify">Avoid excess sugar, as it can cause premature aging and acne.</li></ul>

Nutrition

Acne:<ul><li class="ql-align-justify">It results from a buildup of sebum around the hair follicles. Androgens (such as testosterone) increase sebum production, making acne common during puberty.</li><li class="ql-align-justify">Insulin and glucose can also contribute to acne, so it is important to avoid inflammatory foods.</li><li class="ql-align-justify">Do not over-cleanse! Cleansing twice a day with unscented washing lotion and lukewarm water is enough.</li><li class="ql-align-justify">Do not pop pimples.</li><li class="ql-align-justify">Use salicylic acid.</li></ul>Rosacea:<ul><li class="ql-align-justify">Redness and inflammation are common symptoms of rosacea.</li><li class="ql-align-justify">Avoid consuming alcohol and anything that can cause heat, such as spicy foods.</li><li class="ql-align-justify">Remember to use sunscreen and moisturizer.</li></ul>

Special Skin Conditions

Dr. Andrew Huberman shares knowledge on how to keep your skin healthy and beautiful. Remember to consult a doctor whenever noticing or making any drastic changes.

In this episode, I discuss skin health appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.

I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. 

I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.

I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. 

This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources: https://www.hubermanlab.com/episode/how-to-improve-skin-health-appearance

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Timestamps
00:00:00 Skin Health
00:02:59 Sponsors: Joovv, BetterHelp & ROKA 
00:07:18 Skin Biology, Skin Layers
00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen
00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers
00:27:24 Sunburn & Skin Cancers
00:30:09 Sponsor: AG1
00:31:58 Vitamin D, Sun Exposure & Sunscreen
00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen
00:49:20 Skin Cancers, Moles, Laser Resurfacing
00:53:59 Sponsor: LMNT
00:55:34 Sun Exposure, Melanoma & Life Expectancy
01:03:13 Tool: Youthful Skin, Collagen & Vitamin C
01:12:55 Peptides, BPC-157, Copper
01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid
01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin
01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions
01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets
01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health
01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress
01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy
02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples
02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition
02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser
02:21:04 Psoriasis Treatment, Immune System & Prescriptions
02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #Health #SkinHealth

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

How to Improve Skin Health & Appearance

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