5 Effective Ways to Clear Your Mind – According to Neuroscience

We all want to achieve great things and rise to the challenges that come our way with the mindset of a Champion. However, at times, the only thing standing in your way of doing your best is a troubled mind.

Here, we present you five simple tips that can help you clear your mind and stay calm, as researched by neuroscientists and shared on Psychology Today. Through these tips, you will be on your way to getting ahead in life as you set out to achieve your goals and make a difference through the things that you do.

1. Mindfulness

A study conducted by researchers at Brown University in the United States has found that people can learn how to manipulate their alpha rhythms in the somatosensory cortex (the area of the brain that receives sensory input from the body) as they shift their attention through mindfulness training. Thus, to put it simply, mindfulness involves consciously thinking about the thoughts that go through your mind and accepting them without getting carried away. This form of “active thinking” helps you free your mind of negative and depressive thoughts and push forward to achieve your goals with renewed confidence.

2. Distraction

Our minds work by thinking of one thing at a time. Thus, when you shift your attention on one thing, you are purposefully ignoring other thought processes that might be going on at the same time.

This act of ignoring involves finding a “distraction”, whereby we forget about the unpleasant thoughts that go through our minds and rely on external sources to draw our attention away from them. Some examples of these external sources include talking to a friend who reminds you that everything will turn out well in the end, or to volunteer your time and energy towards a worthy cause, putting all selfish thoughts aside.

3. Suppression

When your mind gets overwhelmed with various things to think about, bad feelings and negative thoughts are bound to crop up amid it all. In your bid to avoid that unpleasant feeling, you do what it takes to ignore and put these thoughts at the back of your head. This thought process is called suppression, which involves us consciously ignoring something to avoid further complications.

Although this method may temporarily work to block out distractions, do note that suppression requires a lot of willpower for it to work, as we need to keep our emotions in control. At the end of the day, there is only so much that we can contain until these bottled-up feelings bring out the worst in us (i.e think of a can of carbonated drink bursting open). Before you get to the point of breaking down, another block-out method which you can consider is substitution – which will be discussed in more detail below.

4. Substitution

Do not lose hope just yet if suppression does not help to clear your mind when you really need it to – there may be hope in substitution. Researchers at the University of Cambridge found that memory substitution is supported by caudal prefrontal cortex (the part of the brain which determines one’s personality) and mid-ventrolateral prefrontal cortex which controls one’s memories. Together, these two regions work together to bring specific memories to light amidst distracting memories.

Substitution involves using your imagination to replace unpleasant thoughts with more positive ones. It allows you to create new memories by pretending you are in a different place or experiencing something new, although this may be short-lived. However, do use this method with caution, as it can cause some people to live their lives based on what they imagine that they stray so far away from reality.

5. Meditation

Lastly, meditation is another popular method used to calm a troubled mind. While there are several ways to meditate, they all share a common purpose: to observe your thoughts consciously and watch them drift by. There is no specific sitting posture required in order to meditate – all you need to do is to assume a comfortable position, sit still and focus on the rhythm of your breathing.

 

Read also: 8 Things Parents Do to Raise Successful Children, According to Research

Find out how you can bring out the best in your child through effective learning techniques and thinking skills with MindChamps Academy. Click here to book a complimentary personal coaching session for your child now! 

 

Manuka Honey: Amazing Uses and Benefits You Need to Know

Produced in New Zealand by bees that pollinate the Manuka bush, Manuka honey is highly regarded as the “miracle honey” that comes with a host of health benefits.

While honey has been used for medicinal purposes for centuries, what differentiates Manuka honey from regular raw honey lies within its rich nutritional profile. Researchers at New Zealand’s University of Waikato discovered that Manuka honey contains a considerably higher level of enzymes compared to regular honey. The combination of all these enzymes create a natural hydrogen peroxide which comes with antibacterial properties.

The Unique Manuka Factor (UMF)

It is also found that some strains of New Zealand honey are rich in three key components – hydrogen peroxide, methylglyoxal and dihydroxyacetone. This medicinal trilogy makes up the Unique Manuka Factor (UMF), a global standard used to identify and measure the antibacterial strength of the Manuka honey. Stable and not easily destroyed by heat, light and enzymes in the body, the UMF of Manuka honey acts as a guarantee that the honey is of medicinal quality.

When it comes to the UMF rating, there are some standard guidelines that you should know when it comes to its usage and benefits for health:

0 to 4: Non-therapeutic

4 to 9: For general maintenance of good health

10 to 14: Supports natural healing and good bacterial balance

15+: Contains superior levels of phenols that are highly therapeutic – do not take more than 1 tablespoon at a time

The minimum UMF rating recognised is UMF 5, but it is not considered to be beneficial for health unless it carries a UMF 10+ level. Ratings that fall within UMF 10 to UMF 15 is great for health, while honey with UMF 16 and above is considered to be of superior quality.

The Amazing Uses and Health Benefits

Manuka honey is highly raved for its many uses and benefits for health and life, which includes soothing a sore throat and using it as a natural facial mask. Here are some top uses to take note of:

1. Sore throat and inflammation

Research conducted in 2011 revealed that Manuka honey plays a role in halting the growth of the Strep bacteria that causes sore throat. In recent years, it has also been approved by the National Cancer Institute to heal inflammation in the throat from chemotherapy.

To get the most of the Manuka honey benefits, all you need to do is to take one to two tablespoons a day. You can choose to take it neat, or add it to your cup of tea or warm water. Alternatively, you can also add one teaspoon of cinnamon powder to your cup of Manuka honey – research has shown that the combined antimicrobial properties of these two ingredients are so powerful that it helps to speed up the recovery process.

2. Oral health issues

Studies conducted by New Zealand’s University of Otago have shown that the superior anti-microbial properties of Manuka honey help to cure oral health problems such as gingivitis and periodontal disease. The results revealed that chewing or sucking on a Manuka honey product – be it in its original form, mixed in food and beverage or candy form – can lead to a 35% reduction in plaque and bleeding gums for people afflicted with gingivitis. What’s more, nutrients in Manuka honey such as calcium, zinc and phosphorus are beneficial in the healing process.

3. Eczema and hives

Problematic skin conditions such as eczema and hives are a result of allergies and autoimmune issues. With symptoms such as skin dryness and scaling, eczema can be aggravated by scratching, which causes the skin to peel and bleed.

Manuka honey is one of the key natural ingredients that can be used to manage eczema and prevent further complications. When mixed with Manuka oil and beeswax, this mixture acts as a moisturising shield on damaged skin and helps to repair and keep the layers intact. It also helps to hydrate skin, protecting it against infections.

4. Dandruff and scalp problems

Apart from benefiting your health internally, the healing properties of Manuka honey can help to improve your scalp health and manage hair issues such as dandruff. A result of scalp dryness and shedding of dead skin, dandruff could lead to other issues such as scalp acne.

Manuka honey, when applied to the scalp, helps to expel the dirt and grime from the pores of your skin and keeps your skin hydrated by drawing in water from your environment. The anti-microbial properties work against various bacteria and fungi that causes dandruff.

5. Better sleep

Just went through a long, eventful day? Manuka honey can help you enjoy a deep, restful sleep at night. This is achieved by slowly releasing the glycogen (a type of glucose that serves as a form of energy storage) needed for essential bodily functions. Having a manuka honey drink at bedtime helps your body release melatonin into the brain, which is essential for a good night’s sleep. With better sleep quality achieved, your risk of health problems associated with poor sleep such as heart disease and diabetes is also reduced.

Take charge of your health with tips and resources validated by research and medical professionals. Visit the MindChamps Medical website or book an appointment at our clinics now. 

March School Holiday 2017 – 12 Amazing Activities for Children

The March School Holiday is upon us, and both parents and their children are all set to enjoy this short break from the usual school routines and homework marathons. To help you make the most of this week-long break, we have put together a list of activities that are happening during the holiday week – ranging from enriching school holiday programmes to must-not-miss theatre shows and exhibitions.

Check them out now:

Stage and Theatre Productions

1. A Peter Rabbit Tale

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Based on the much-loved Beatrix Potter children’s classic, A Peter Rabbit Tale follows the musical adventure of Peter as he discovers the importance of family and the value of being true to yourself by exploring new places and the people he meets along the way. In true Peter Rabbit style, he gets up to all sorts of mischief and lands himself in a web of troubles – the last straw came when he breaks the rules and steals from Mr. McGregor’s garden. Worried about what his beloved mum might say, he decides to leave his comfy rabbit hole and run away into the “big world”.

This show is recommended for children aged 4 to 8.

Date: 24 February to 14 April 2017

Time: Weekdays 10am, Weekends and Public Holidays 11am & 2pm

Venue: KC Arts Centre – Home of SRT, 20 Merbau Rd, Singapore 239035

Ticket Prices: Starts from $25

Book now!

2. The Ant & The Grasshopper

[caption id="attachment_13543" align="aligncenter" width="1200"] (Image: SISTIC)[/caption]

In the original fable by Aesop, the ants were a hardworking bunch who worked all day while the grasshopper did not understand why one should work hard. With unexpected twists and turns to the tale, there are many lessons we can learn from this interactive musical which revolves around friendship, rewards for hard work, generosity and judging others.

This show is a must-watch for the whole family!

Date: 18 February to 19 March 2017

Time: Various timings available

Venue: SOTA Drama Theatre, 1 Zubir Said Drive, Administration Office #05-01, Singapore 227968

Ticket prices: $32 (For both adults and children)

Book now!

3. The Wonderful World of Disney on Ice

[caption id="attachment_13544" align="aligncenter" width="1200"] (Image: Singapore Sports Hub)[/caption]

Join Mickey, Minnie, Donald and Goofy as they take you on a walk down memory lane to relive the wonderful Disney moments through your favourite films. From diving into the East Australian Current with Dory, Nemo and Marlin to discover the true meaning of family to prowling the Pride Lands of Africa with Simba, Timon and Pumbaa, there’s something magical for everyone in the family to enjoy during the school holiday.

Date: 15 to 19 March 2017

Time: Various timings available

Venue: Singapore Indoor Stadium, 2 Stadium Walk, 397691

Ticket prices: $25 to $120

Book now!

 

Holiday Programmes

4. Conquer the Reading Mission



 

Go on a wild reading adventure with your children aged 3 to 5 years old at MindChamps this school holiday as they experience Integrated Phonics (through songs, rhymes and poems), and Listening and Reading Comprehension. Do note that this is a parent-accompanied workshop, so one parent is required to attend.

Date: 18 March 2017

Time: 10am to 12pm or 1pm to 3pm

Venue: MindChamps HQ @ HDB Hub East Wing Level 17

Fee: $68/child

Register now!

5. Master the Writing Quest



Get your K2 to P4 child to hop off on a mysterious jungle adventure with Explorer Love and discover Adjectives, Conjunctions, Verbs and much more. During this two-day workshop, they will get to create their own masterpiece and learn all about creative writing. Make sure to cheer them on when you see the ‘before and after’ results of their work.

Date: 16 and 17 March 2017

Time: 10am to 12pm – K2 to P1 / 1pm to 3pm – P2 to P4

Venue: MindChamps HQ @ HDB Hub East Wing Level 17

Fee: $89/child

Register now!

6. The Great Explorer



Let your P5 and P6 child be a rocket scientist for a day and explore the outer space as they learn more about English, Math and Science this school holiday at MindChamps. Through this workshop, your child will learn science concepts and the ability to think and solve problems through scientific experiments, learn math concepts of measurement and recording data through charts, graphs and diagrams, as well as be equipped with strategies to answer open-ended comprehension questions with correct grammar and vocabulary.

Date: 14 March 2017

Time: 10am to 4pm

Venue: MindChamps HQ @ HDB Hub East Wing Level 17

Fee: $128/child (Inclusive of lunch)

Register now!

7. My Chinese Champion



Let your P5 and P6 children experience the beauty and wonders of the Chinese language and culture as they prepare for the PSLE Chinese paper. During this workshop, they will pick up effective exam strategies, useful comprehension tips and how to write an excellent composition, and more.

Date: 13 March 2017

Time: 9am to 1pm

Venue: MindChamps HQ @ HDB Hub East Wing Level 17

Fee: $68/child

Register now!

8. Thinking Cap Workshop



Let your P1 to P4 child benefit from MindChamps’ proprietary Thinking Cap programme that meets and goes beyond the requirements in the MOE curriculum. Through this Thinking Cap workshop, your child will pick up creative problem solving skills and learning techniques that can be applied to the school curriculum, as well as goal setting and time management skills.

Workshop Details:

P1 and P2

13 and 14 March 2017

2pm to 5pm

$68/child

Register now!

P3 and P4

16 and 17 March 2017

10am to 5pm

$148/child (Inclusive of lunch)

Register now!

9. Marvellous Matter Trove @ KidsSTOP™

[caption id="attachment_13555" align="aligncenter" width="1200"] (Image: KidsSTOP™)[/caption]

Meet Marvey, the peculiar scientist at KidsSTOP™ who is hard at work this March holiday as he experiments with different materials, mixtures and other mysterious treasures in his prize box. Get your child aged 4 to 8 years old to join in this marvellous workshop as they learn about the different states of matter through a series of science experiments.

Date: 14 March 2017 (6 – 8 years old), 15 March 2017 (4 – 5 years old) & 16 March 2017 (6 – 8 years old)

Time: 10.30am to 1pm

Venue: KidsSTOP™ Party Room, 21 Jurong Town Hall Rd, Singapore 609433

Fee: $50 (Exclusive of 7% GST and administrative charges)

Register here: 14 March 2017 (6 – 8 years old) / 15 March 2017 (4 – 5 years old) / 16 March 2017 (6 – 8 years old)

Or email KidsSTOP_Events@science.edu.sg for further enquiries.

 

Exhibitions and Workshops

10. An Adventure with Stamps

[caption id="attachment_13557" align="aligncenter" width="1191"] (Image: Singpost)[/caption]

Let your child aged 7 to 12 years old discover the wonders of stamps through a series of fun-filled activities this March holiday at the Singapore Philatelic Museum. Through this workshop, he/she will get to go on an interactive tour through the galleries, take part in an exciting race to find hidden treasures in the museum and have a go at making a special craft to take home.

Date: 14 March 2017

Time: 10am to 4pm

Venue: Singapore Philatelic Museum, 23-B Coleman Street, 179807

Fee: $60 per child (includes lunch and snacks)

To register: Contact Lily at 6513 7347 or email Lily_Samuel@nhb.gov.sg

11. Chicken & Egg: A Fowl Tale

[caption id="attachment_13558" align="aligncenter" width="1200"] (Image: Singapore Philatelic Museum)[/caption]

This exhibition at the Singapore Philatelic Museum is a great family bonding activity for the school holidays, which also doubles up as a learning experience about the year of the fire rooster. Here, you can view over 200 fowl themed stamps from around the world, including Singapore’s 2017 Zodiac Series Rooster stamps that come with a shiny varnish with gold ink that glows in the dark. Be sure to look out for the giant chicken coop setup where your children can pick up interesting facts about chickens and their habitat.

Date: From now until 25 June 2017

Time: 10am to 7pm

Venue: Singapore Philatelic Museum, 23-B Coleman Street, 179807

Fee: Museum admission charges apply

Check here for more information.

12. Into the Wild: An Immersive Virtual Adventure

[caption id="attachment_13559" align="aligncenter" width="1200"] (Image: ArtScience Museum)[/caption]

A collaboration with Google, Lenovo, WWF and other partner corporations and local creative talents, the ArtScience Museum is transformed into a virtual rainforest which you can explore with your smartphone. Here, you can have a go at replanting the rainforests of Southeast Asia, and for every virtual tree planted with a pledge to WWF, a real tree will be replanted in a rainforest in Indonesia.

Date: On-going from 11 February 2017

Time: 10am to 7pm

Venue: ArtScience Museum, 6 Bayfront Ave, Singapore 018974

Fee: Museum admission charges apply

Check here for more information.

5 Ways to Help Your P3 Child to Love Science

Here in Singapore, students embark on the learning journey to discover the wonders of science in primary 3. While most students start off the journey filled with high hopes and excitement (after all, science truly is a fascinating subject filled with amazing discoveries), they may soon lose interest in the subject upon learning that their love and interest may not be enough to help them score well in the science exams.

So, what can you do to help your children retain their passion in the subject and motivate them not to give up hope? Charmaine Choo, Assistant Director of Curriculum and Training at MindChamps shares the following tips to help parents instill a love in science in their children from the start:

1. Make learning fun

The rule of thumb to spur your child’s interest in Science is to make it comprehensible, engaging and fun.

You can achieve this by conducting simple Science experiments with your child such as making slime with cornflour, creating static electricity or making ice lollies. On a good day, you can also “wander and wonder” together. This could involve a trip to a nearby park, the Botanic Gardens or the Science Centre. Alternatively, you can also introduce your child to Science games and/or simulations online.

See also: How to Raise a Child Who Loves to Read

2. Make science relevant

When children see how the knowledge learnt in school is applicable to their lives, they will naturally become curious and interested to learn more.

Watch Science documentaries on channels such as Discovery Channel Animal Planet and National Geographic with your child and ask him/her questions such as:

Q: Why is it common practice to spread and hang towels after using them?

A: This increases their exposed surface area, thereby increasing the rate of evaporation of water.

Q: Why is it necessary to brush your teeth before going to bed?

A: Some bacteria in your mouth respire anaerobically and produce lactic acid that causes tooth decay.

Q: Why is it important to exercise regularly?

A: Aerobic exercise makes the heart stronger.

Q: Why is it important to put fresh milk in the fridge?

A: Low temperature slows the growth of bacteria.

When you relate the things that are taught in school to what your child already knows, this helps to increase his/her retention of the new information.

3. Be supportive of your child’s efforts to learn

Form a learning partnership with your child where partners are equal rather than adopting an instructor/student (master/slave) model. Ask your child what he/she is learning in school and encourage him/her to “fill the gaps” by seeking clarification. Empower your child to understand that learning is a process, and that failure is an important part of that process. Also, focus on your child's strengths and recognise and celebrate your child's achievements (no matter how small) as these forms of positive reinforcement will keep your child motivated to learn.

See also: Top Ways to Encourage Your Child to Learn Chinese

4. Inculcate healthy study habits

This includes being ready for class, paying attention during class and revising the material that was covered in class as soon as possible. It is also important to help your child stay organised and in control of his/her work. You can help your child by setting up a system when filing his/her school papers and assignments, and drawing up a simple and realistic timetable to follow every day. With everything in place, your child will be able to take charge of the learning schedule without feeling overwhelmed, and in turn, he/she will be more motivated to learn.

5. Communicate

Encourage your child to express his/her opinion, talk about his/her feelings, and make choices together. Good learners have the confidence to be heard without the fear of being judged, put down, discouraged or ignored.

On the other hand, it is also beneficial to catch up with your child’s teachers every now and then. This will give you a better understanding of the school curriculum and activities and help you support your child better. A positive parent-teacher relationship also demonstrates to your child that he/she can trust his/her teacher.

 

Does your P6 child need help in PSLE Science? Find out more about our PSLE Success™ programme now and book a one-on-one PSLE Learning Strength Evaluation for your child. 

6 Habits of Happy Parents – How to Find Joy in Parenting

Amidst our duty to raise successful children, finding joy in parenting may pose as a challenge. As parents, our children are the centre of our universe and we take great joy in seeing them live in their happy moments. Apart from the effort we put in to raise them to be happy, well-adjusted individuals, psychologists confirm that parents have a great role to play to set a good example to their children on how to live a happy, fulfilling life.

As with most things in life, living life to the fullest is easier said than done – especially when raising children comes with a whole new set of challenges. To help you fill your life with joy and love and to achieve a great balance in parenting, we offer you the following tips:

1. Get help when it’s needed

When it comes to parenting, there’s always an endless list of things to do in a day – from arranging your children’s pick-up and drop-off from school to making sure that meals are prepared for the family and that the house is in order. Add in a full-time job to the equation, and getting it all done by yourself could prove to be challenging and may leave you worn out and unsatisfied by the end of the day.

Here’s how to do it: As the saying goes, “It takes a village to raise a child” – know that parenting and running a household need not be a two-person show and that it is perfectly fine to get help when it is needed. This could involve asking for help from family and friends or getting a live-in helper or nanny who can share the load of house chores and childcare with you.

2. Set aside some time for fun!

Giving your children the greatest life lessons and experiences does not need to be a serious affair. In fact, renowned educator Maria Montessori once said that “Play is the work of the child” and it is through play that children learn best about the world around them during the early years. So, here’s a reminder for you to inject some fun in the activities that you plan for your children throughout the week. After all, this also gives you the chance to destress, recharge and feel good about life all over again.

Here’s how to do it: Plan for some fun activities during the week that serve a learning purpose to your children. This includes the likes of exploring the Singapore Botanic Gardens where they get to learn and experience nature first-hand, or taking a trip to the museum for an educational journey about our country and its humble beginnings.

3. Be happy with what you have

The grass may be greener over the other side, but that does not necessarily mean that having the best things in life – for example, better-behaved children, a bigger house, or nicer car – will make you happier. The key to your happiness lies in counting your blessings in life instead of focusing on what you deem as the “shortfalls”. For all you know, you might be living the dream life in the eyes of someone else.

Here’s how to do it: Resist the temptation to compare your children to that of your friends, or to check their growth and development against the “standard guidelines”. Every child develops differently and at their own pace, with unique strengths and weaknesses. Focus on those instead and work together with your child based on where his/ her passion and interests lie to help him/ her become the best that he/ she can be. At the same time, do not neglect your spouse. Make time for quality bonding sessions to keep your marriage and relationship alive – this also gives both of you the opportunity to recharge and carry out the role as parents to your children.

4. Be flexible with the rules

Rules are created to teach your children values such as self-discipline and learn the value of giving our best in everything that we do. However, as the person who decides on the rules, you get the flexibility to tailor those rules to each of your child’s needs and personalities. As it is often said that when it comes to parenting, there isn’t a one-size-fits-all solution that will apply for all children – our job is to nurture them based on their abilities and do our best to impart good values and important life lessons to them.

Here’s how to do it: Get to know the strengths and weaknesses of your child and what motivates them to move forward. For example, your five-year-old might be motivated with screen time upon completing the day’s activity sheets, while the only push factor to get your seven-year-old to complete his/her homework is a healthy snack. You can use their likes and preferences as a hook to encourage learning and to create happy moments at home with your children – just as long as you are consistent in applying them

5. Focus on what lies ahead

We all have parenting goals that we work towards to and we try our best to do the right things when raising our children. However, during the toughest times, we either find ourselves losing our temper, being inconsistent and/or blaming ourselves for not doing a better job at raising our children. In line with the popular idiom, “Let bygones be bygones”, sometimes we need to remind ourselves to let go of past mistakes and focus instead on what you can do to be there for your children during the crucial growing up years.

Here’s how to do it: We are all learning to be the best that we can be for our children, and that there are days when things do not go as planned. Do let those tough days go and get on with life as a mum or dad by thinking of what to do next instead of pondering on what has been done. This can involve spending quality time with your children to get to know them better or plan a fun family bonding activity for the weekend.

Whatever you choose to do, remember that these tough moments will not last forever and with this, the highlights of parenting your children while they are young (i.e. the frequent “I love you” that they say so willingly) will be rare as the years go by. So, do use this time to cherish the precious moments and carry on with the journey.

6. Make time for hugs and kisses

Here’s another great reason to plough through the toughest moments of parenting while your children are young. As mentioned before, these moments do not last long and at this age, they can be easily diffused with something as simple as a hug and kiss. Apart from melting the tension from the situation, hugging and kissing also helps to spread those “feel good” feelings between you and your child.

Here’s how to do it: Gather your child for a cuddle every chance you get, even when they are unhappy or are adamant at throwing tantrums for as long as possible. You’ll be surprised how quickly this can turn around a sticky situation. But do note thatthis “secret weapon” may not work for long as your child grows up – so, seize the moment and use it to your advantage while you can!

 

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