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Author : Dr. Jakir Hossain Laskar, PhD Orange – contains Vitamin-C which promotes the production of body immune cells. Contains Vitamin-D which regulates our immune response and helps immune cells fight off bacteria and viruses. Also contains flavonoids (hesperidin) and carotenoids which encounter infections and fights against inflammation.  Capsicum – is a rich source of beta carotene, an anti-oxidant, which increases immune call activity. Broccoli – is enriched with immunity-boosting beta carotene and minerals like zinc and selenium. Garlic – contains allicin which is very powerful in fighting infections. Ginger – has strong anti-oxidant property which combat inflammation and enhance immune response. Yogurt – contains probiotic which stimulates our immune system to help fight diseases. Almonds – are rich source of Vitamin-E that acts as an anti-oxidant in our body which keeps our immune system healthy. Turmeric – contains curcamin which has immune-modulatory effects on antigen presentation, cell-mediated immunity and cytokinin production. Green Tea – contains flavonoids and polyphenols which have strong immune-boosting effects.  Kiwi – is rich source of folate, potassium, Vitamin-E, Vitamin-C, Vitamin-K which boost our immune system fights against harmful free radicals. Sunflower Seeds – contains phosphorus, magnesium, Vitamin-B6 and powerful anti-oxidant Vitamin-E regulate our immune system function. Avocado – The combined effects of Vitamin-B6, Vitamin-C, riboflavin and manganese help keep our immune system strong and also keep our vital organs healthy. Sweet Potatoes – is full of beta carotene, Vitamin-A, Vitamin-C, Vitamin-E which help improve our immunity system. Blueberries – contain flavonoids called anthocyanine, a strong anti-oxidant, which boost our immune defense system. Carrots – contain Vitamin-C, anti-oxidants and carotenoids which help our body fight against free radicals.

Author : Dr. Jakir Hossain Laskar, PhD In the midst of this worldwide pandemic, we are into a state of overwhelming dread and panic. There are some useful tips which can help us get through this stressful situation.   1.  Avoid overconsumption of electronic, print and social media – Try to limit your consumption of media stories related to the virus outbreak. Medical scientists and public health officials are working overtime to better understand the virus and are looking at ways to limit its impact. Trust in their work and efforts. 2.  Stay informed, but don’t obsessively check the news and stories – We have to stay informed, particularly about what’s happening in our community, and we have to follow advised safety precautions and do our part to slow the spread of coronavirus. But there’s a lot of misinformation going around that only feeds into fear. Believe only to trustworthy sources such as the World Health Organization and our local public health authorities. We have to limit how often we check for updates. Constant monitoring of news and social media feeds can quickly turn compulsive and counterproductive, fueling anxiety rather than easing it. We also have to be careful about what we share – do your best to verify information before passing it on. We all need to do our part to avoid spreading rumors and creating unnecessary panic. 3.  Only focus on the things you can control – We need not focus things outside of our control. If we focus on questions with unknowable answers and circumstances outside of our personal control, this strategy will get us nowhere. We will only feel stressed, panicked and frightened. We can’t control how severe the coronavirus outbreak is in our city or town, but we can take steps to reduce our own personal risks, such as, washing our hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol, avoiding touching our face (particularly our eyes, nose, and mouth), staying home as much as possible, even if we don’t feel sick, avoiding crowds and gatherings of 10 or more people, avoiding all non-essential shopping and travel, keeping 6 feet of distance between yourself and others when out, getting plenty of sleep, which helps support our immune system, and all recommendations from healthcare authorities. 4.  Take good care of your health and spirit – Practice self-care in the face of this unique disruptions caused by the coronavirus pandemic. (a) Maintain a routine as best you can. Even if you’re stuck at home, try to stick to your regular sleep, meal, or work schedule. This can help you maintain a sense of normalcy. (b) Take time out for activities you enjoy. Read a good book, watch a comedy, play a fun board or video game, make something – whether it’s a new recipe, a craft, or a piece of art. It doesn’t matter what you do, as long as it takes you out of your worries. (c) Get out in nature, if possible. Sunshine and fresh air will do you good. Even a walk around your neighborhood can make you feel better. Just be sure to avoid crowds, keep your distance from people you encounter, and obey restrictions in your area. (d) Find ways to do exercise. Staying active will help you release anxiety, relieve stress and manage your mood. If you’re stuck at home, look online for exercise videos you can follow. There are many things you can do even without equipment, such as yoga, pranayama and exercises that control your own bodyweight. (e) Avoid self-medicating. Be careful that you’re not using alcohol or other substances to deal with anxiety or depression. If you tend to overdo it in the best of times, it may be a good idea to avoid for now. (f) Take up relaxation practice. When stressors throw your nervous system out of balance, relaxation techniques such as deep breathing, meditation, and yoga can bring you back into a state of equilibrium. Regular practice delivers the greatest benefits, so see if you can set aside even a little time every day.

Author: Dr. Jakir Hossain Laskar God has given us two hands – one for helping yourself and another for helping others. The purpose of human life is not to achieve so-called happiness with one hand. True happiness comes only when we extend our helping hands for humanity. Those who are happiest are those who do the most for others. Small acts of helping others are the biggest thing in human achievement. When we reach out to those in dire need, we will achieve greatness – service to humanity is considered service to God. No person in this world has ever become poor by sacrificing for others. No one has ever become worthless by minimizing the burdens of another. The wound of mind can only be healed by kindness and compassion. Those who make life beautiful for others are the only blessed persons. We should do charity with great love and affection to the poor, helpless and underprivileged. Love and respect is the most important virtue of human personality – it is like an investment, whenever we give love and respect to others, it will return to us with profit. Generosity is expressed as an act of love which is the heart of humanity. Humanity is greater than wealth, character is greater than beauty and sacrifice is greater than love. So, those who sacrifice their lives for mankind are the messengers of God. Most of the bad things start from mind but all beautiful things start from our heart. So, we should never let the mind rule our heart – instead let the heart rule our mind. Caring to others is a gift that we cannot buy. We all know, health does not come from medicine – most of the time it comes from the peace of mind, heart and soul. Likewise, happiness in human life does not come from wealth; it comes from sacrificing by extending helping hands for humanity. We must not run away from danger, we should run towards danger, to see if someone needs help. If we can become mad for doing good to others, there will have no suffering and misery in the world. Taking care of your own family is good, taking care of your neighbours-friends-relatives is better, but taking care of unknown families is the best. If we are not able to become a big banyan tree, at least we can be like a small jackfruit tree under the shade of which a few people can take rest. Likewise, if we cannot help many people, no matter – at least we can try to help a few people, as we all have the ability to make this world a better place. Caring for others is the best way to fulfill our interests. Helping others is the best effort to raise human dignity. Little things done with love and dignity are much better than big things without love and respect. If we help poor people achieve their dreams, we become rich by helping the poor. A life dedicated to serving others is the life we should all aspire to live. People who help others on a regular basis are ten times more likely to be healthy than people who do not. We should not pray for help; instead we should pray to God for the ability to help others. Our act of kindness blossoms our lives with gladness. Good deeds awaken the good spirit of our soul. When we open our doors to others, automatically others will keep their doors open for us. A giving heart is surely one of the most precious things on human civilization. The happiest people are not those who are getting more, but those who are giving more. The happiest people are those who lose themselves in the service of others. Which is why, we should help for those who cannot help themselves; we should speak up for those who cannot speak for themselves. Service to others is the rent we pay for our home here on earth. The best exercise in social life is bending down to lift someone else up. Those who have much, give to your wealth; those who have little, give to your heart. If you plant flowers in others’ gardens, your life will become a bouquet. Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared. So, we should set our mission to help people by charity with extending our helping hands for humanity. Our life is like a notebook – two pages are already written by God. First page of our life is birth and last page is death. Center pages are empty – we should take oath to fill those pages with smile, love and charity.    

Author: Dr. Jakir Hossain Laskar Anger is one of the natural instincts in human behaviour. But when this anger goes beyond control, unhappy environment is created in one’s personality trait, in family life and social life. We see family feud, marital disharmony, separation of friendship and crisis in ethical values. Why we become angry? Long-term poverty, debt-trap and financial crisis in the family lead a person to frustration which causes chronic anger. Excessive stress and tension in life-style, disgrace for dejection and failure in life, social deprivation and victimization because of injustice are major causes of excessive anger. Women who become victim of sexual molestation and violence are prone to show anger and rage. Unemployed youths and those who are victims of social, cultural and religious inequalities are very much expressive in anger. Incongruity between personal expectations and attainment leads us to become angry. How many types of anger are expressed? More than 20-25 types of anger are expressed in human nature. Chronic Anger – This kind of anger is expressed from apathy and aversion to people surrounding us and from disgust in life. Paranoid Anger – From the sense of personal insecurity, envy and being mortified at another’s good or prosperity, excessive rage is expressed. Retaliatory Anger – This type of ferocious anger comes in mind from the intention of revenge to enemy. Passive anger – Some kind of displeasure, vexation and rage are expressed indirectly by making indecent gestures and by doing taunting remarks or utterances with ironical comments. Behavioural Anger – This type of anger comes from abnormal behavioural disorders because of acute or chronic mental illness. People with angry personality trait create tumultuous confusion being angry without cause. Judgmental Anger – If anyone becomes victim of outrage and tyranny, oppression and injustice without proper cause or motivatedly, he or she may be blinded with excessive rage. Aggressive Anger – From this type of awful malicious anger, we see aggressive behaviour and many kinds of psychiatric disorders. People become possessed with a murderous frenzy flying into a towering rage. Volatile Anger – This anger lasts very short span of time. Some anger comes on the spur of the moment and comes down in the next few moments. Depressive Anger – People, who suffer chronic anxiety and severe mental depression, are sunken in remorse and self-reproach. They express a natural anger for long term suffering. Moral Anger – Some people cannot tolerate degradation of socio-cultural ethical values and all-pervading moral degeneration. They get enraged and cherish hatred against anti-social elements of the society. What are the manifested physical symptoms of excessive anger? Trembling of hands and legs, having palpitation of heart, flushed face, redness of eyes, increase in blood pressure, headache, physical exhaustion, etc. are important signs and symptoms of violent anger. Do people suffer in diseases due to excessive anger continuing for a long time? Physical problems like indigestion, loss of appetite, constipation are common in anger. Heart attack and brain stroke (cerebrovascular accident) cannot be ruled out in the outcome of fierce anger. Besides, many mental problems come from formidable rage and atrocious anger. People suffer in panic attack, anxiety neurosis, depressive disorder, borderline personality disorder (BPD), insomnia etc. because of uncontrolled anger. Students suffer from temperament disorder, attention deficit hyperactive disorder (ADHD), autism spectrum disorder (ASD), learning disability (LD) and concentration deficit syndrome if they cannot manage anger. Which types of changes are occurred in brain neurochemistry and neuroendocrine system during uncontrolled anger? During excessive anger, adrenocorticotropic hormone is secreted from pituitary gland and corticosteroid hormone is released from adrenal cortex. In that time, oxytocin and vasopressin along with corticotrophin hormone are released excessively from the hypothalamus. Several neurochemical changes are demonstrated in the direct impact of these hormones. Prefrontal cortex in the human brain is the part which control positive and negative emotions – the left side of this cortex neatly executes our emotional control. Males and females, those who have powerful prefrontal cortex, can manage uncontrolled anger easily. Amygdala inside the limbic system is the emotional centre of the human brain, from where serotonin is released which keeps our mood positive and energetic. If brain serotonin level stays normal, aggressive behaviour and unbridled anger is well managed. As serotonin helps keeping mental equilibrium, it is called ‘happy chemical’. Also, metabolic dysfunctions of the neurotransmitter gamma-amino-butyric acid (GABA) can cause unrestrained anger when the level of glutamine secreted from glutamic acid is decreased sharply. Which therapies are useful for anger management? To bring anger under control, some therapies are very effective. Those are – 1. Anger Suppression Therapy 2. Cognitive Behaviour Therapy 3. Heart Coherence Training 4. Communication Skill Improvement Therapy 5. Relaxation Therapy and 6. Cognitive Restructuring Therapy. All these therapies are used under the guidance of a clinical psychologist or a counselling psychotherapist to mitigate excessive anger. Mind that, if anger is transformed, it can be utilized as the source of inspiration. According to the researchers of psychology, angry people are more optimistic than others. Their anger can be reduced if the humane values are awakened in them. Anger can be properly controlled by bonding familial and social relationship. As a negotiation strategy, the use of anger is also well-known. As for example, the possibility of occurrence of malevolence and affray may be minimized if the revenge-wish is mitigated through anger. How can you manage and control your anger? 1. When anger goes beyond the limit, start taking deep breathing. It is very much effective to normalise increased heart-beat, high blood pressure and increased rate of exhalation caused by violent outburst of anger. 2. When you are in a state of angry mood, start counting from 100 to 1 in reverse order. 3. To pacify your mind and restrain your chronic anger, make phone-calls to your bosom friends, spend productive time in your kitchen-garden, listen favourite music, read ethical value-oriented books, read biography of high-souled men. If you can make time for half an hour, sit down with colour, brush and

Author : Dr. Jakir Hossain Laskar, PhD 1. Omega-3-Fatty Acid – We need powerful brain for mental workout and fatty acids are the energy-food for brain. There are various types of fatty acids, of them omega-3-fatty acids are very much necessary for human system, especially for improving concentration and memory power. The rich sources of omega-3-fatty acids are various types of fresh-water fish and sea fishes, i.e., sardine, pomfret, etc. This fatty acid has a very important ingredient called Decosa Hexaeonic Acid (DHA), which can improve the work-power of brain cell membrane leading to memory improvement and brain development. 2. Anti-Oxidant Enriched Food-stuffs – We have to eat sufficient amount of foods rich in anti-oxidants to increase memory power. Because, anti-oxidants help supply more oxygen into the brain which can improve memory activity. Besides, these anti-oxidants keep our neuro-transmission system invigorated and reinforced by destroying harmful free-radicals stored in the body. Anti-oxidant enriched food-stuffs are Broccoli, Tomatoes, Green Leafy Vegetables, Garlic, Red Kidney Beans, Strawberries, etc. Besides, high quality anti-oxidants are available in various fruits, such as, Amla, Date, Raisin (dried grapes), etc. 3. Flakes Seed Oil or Fish Oil – At least thrice a week, you can make your baby eat 3 spoonful linseed oil or fish oil. These are unfailing for intellect and memory. 4. Eat Memory-Boosting Phytochemicals – Some phytochemicals brilliantly arrest memory loss. Anthocyanin is that kind of phytochemical which helps brain development and memory power improvement. We get anthocyanin from blueberries, which is why blueberry is called the memory-boosting power-house. 5. Eat Vitamins, minerals and Folic Acid – i) In vitamin-E, we get Tocopherol and Tocotrienol which has anti-oxidant property that improves brain-power. ii) From B-6 (Pyridoxine), a co-enzyme named pyridoxal phosphate is derived which regulates secretion of brain amino-acids leading to improvement of memory and attention. iii) Some minerals. Selenium, etc. help supply oxygen in the brain. iv) Folic acid had great role to play in brain metabolism. 6. Eat new memory cell-producing Lecithin – It is proven that lecithin helps generate new memory cells. Egg-yolk and soybean are rich source of lecithin. 7. Eat Ginko Biloba and Ginseng – These two medicinal herbs improve brain glucose metabolism and increase memory-span, with the help of which we can keep ourselves mentally alert. Ginko Biloba helps supply oxygen in the brain and Ginseng helps blooming of brain nerves. 8. Eat El-Glutamine and Gotu-Cola – El-Glutamine works as a brain charger. It also helps to expunge excessive ammonia from the body, as ammonia hinders brain functions. And Gotu-Cola is a nutritious food which helps remove mental exhaustion and extreme tiredness. 9. Eat Phenylalanine and Phospholipids – Phenylalanine is a kind of amino-acid which helps making some brain neurotransmitters. Those neurotransmitters keep us mentally alert. It also improves memory retention capacity. On the other hand, Phospholipids participate in brain cellular development. Cephalin and Phosphatidylserine are two special phospholipids which help making new memory cells. 10. Some Other Important Food-stuffs – i) Apple – Quercitin available in apple prevents dementia. ii) Bramhi Spinach – This has been proven for memory improvement. iii) Turmeric – Curcumen available in turmeric is a high quality anti-oxidant which prevents memory loss. iv) Dark Green Vegetables like lettuce, etc. – Green vegetables contain sufficient amount of folic acid which prevents loss of memory power. v) Fish like eel, tuna, herring, etc. – Fish contains enriched phosphatidylserine which is a phospholipid that can help generate new memory cells. vi) Tea, Honey – Tea contains caffeine and polyphenol like anti-oxidant which invigorates memory power and higher cognitive functions. And honey is a easily available memory boosting agent. vii) Red Beat, Orange – These two contain excessive amount of folic acid and anthocyanin which help memorize learned things for longer time. viii) Sweet Potatoes, Sunflower Seeds – Sweet potato is a rich source of vitamin B6 (Pyridoxine), essential for making neurotransmitters in the brain circuit. It also coordinates internal communications among memory cells and synapses, with the help of which, memory span and memory containing capacity are increased. Vitamin-E derived from sunflower seeds supply anti-oxidants that is beneficial for all types of dementia. ix) Dark Chocolate – Many brain-boosting compounds, including antioxidants, caffeine and flavonoids are available in cocoa powder and dark chocolate. Flavonoids in chocolate enhance memory and boost mood. 11. Functional Neurotransmitters – To maintain dynamic brain function, serotonin, dopamine, acetylcholine, gama-amino-butyric acid (GABA) are essential. These neurotransmitters carry nerve impulses across the brain to execute memory activity higher cognitive functions. Serotonin can enhance the power of thinking with clarity. It can help increase memory power. If the level of serotonin in the body stays normal, our normal sleep cycle is maintained. Serotonin is available in brown rice, whole-wheat bread, salmon, curdled milk, banana, etc. Dopamine supplies energy in the brain which accelerates the process of learning and enhances the power of concentration. Pumpkin seed and pea-pod are the rich sources of dopamine. Acetylcholine helps keep our brain dynamic and increases our memory-span. Fish-head, egg-yolk, peanut are rich source of acetylcholine. And pineapple, orange, green spinach, capsicum, almond, oatmeal, etc. are the rich source of GABA, which controls the rhythmic movements of our neurotransmission system. 12. Some Special Foods – i) Broccoli, cauliflower, cabbage – These foods of cruciferous group are impeccable for ole-age memory loss. Those are enriched in fibre, vitamin-c, vitamin-k and high quality antioxidant which help students do good results by improving brain-cell activity. ii) Pumpkin seed and Avocado – Zinc is very much essential to increase the intensity of thinking power and to develop the creative brilliance. Pumpkin seeds are the rich source of zinc. And avocado is full of mono-unsaturated fatty acid, which increases the blood circulation of the brain. iii) Mushroom, Soybeans, pea-pod – If you keep pea-pod in your daily diet, you’ll get some special protein, iron and folic acid, which help improve brain-cell activity and dynamic intellect. Soybeans contain an amino acid called tyrosine, which works as a neurotransmitter to increase attention, clarity of thinking