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Showing posts from 2017

Let's Get Sweaty Baby

She Blinded Me With Science made it to No. 8 on the Billboard Top 100 in 1982. It was written and recorded by Thomas Dolby, whose real name was Thomas Robertson. Robertson had become so skilled with recording equipment and the like that his friends nicknamed him Dolby, for the rather more famous noise reduction and sound reproduction company Dolby Laboratories.

Brain Science This post is pretty “sciency”, hence that introduction. Three brain factoids to set the stage: ·One part of the brain is the hippocampus, which we’ve mentioned in previous blog posts. It is part of the limbic system and plays an essential part in the formation of new memories and is involved in learning. ·Neuroplasticity is a term that means that the brain can change-or be “plastic” into adulthood. One of the most important things we’ve learned in recent times is that the brain is “plastic” in adulthood. That is, it can grow, remain healthy, make new nerve connections and so on. Not that long ago, the prevailing theo…

Get REM Sleep; Manage Fear

A good night’s sleep may help you manage fear and risks better.

A study just posted in Journal of Neuroscience describes the importance of a good night’s sleep to controlling strong emotions, especially fear. Previous studies in this area attempted to discover what happens in the brain after a frightful experience.  These prior studies, for example, show how Post-Traumatic Stress Disorder (PTSD) affects sleep. A team at the Rutgers University Center for Molecular and Behavioral Neuroscience, led by Itamar Lerner, has taken a different approach. They wanted to see if there is a relationship between adequate sleep and prevention or management of the brain’s reaction to subsequent stressful events. Research Team Lerner is a Postdoctoral Fellow in sleep research. Along with fellow researchers Neha Sinha-also doing Postdoctoral research-in her case in brain imaging, Shira Lupkin and Alan Tsai, they used new technology that allows mobile tracking of sleep habits over a period of time, not j…

Sugary Drinks, Diet Soda & Your Brain

Soda can make you stupid, or worse.
Sometimes we find research reports on brain health that are sobering. There was a rather spooky one we just read. But we also discovered one that is positive. Here’s the tough medicine first. Artificial Sweeteners May Be Bad For You Here’s the punch line: “Daily diet soda drinkers three times more likely to develop stroke and dementia compared to those who don’t”. You might have seen that headline before. It drew a lot of publicity. Now, remember your statistics class: correlation doesn’t mean causation. Just because the years that skirt hemlines go up are also years that the stock market goes up doesn’t mean short skirts cause the stock prices to increase. It could be that other things diet soda drinkers do – or don’t do- is the reason they are more likely to have a stroke or get dementia. Here’s a link to a summary of the research if you want to read more. The research was done by a team from Boston University, led by a professor of neurology. They us…

Will Working Puzzles and Playing Strategy Games Preserve Your Brain?

If you do it right, puzzles and games might just save your brain. There are millions of players of strategy games, memory games, word games and puzzles. They want to know that working crosswords, solving sudoku, playing bridge, mahjong or chess will help preserve mental acuity. Some are counting on it.

Cognitive Reserve Cognitive reserve is the term developed after researchers found instances of examination of the brains of individuals that showed signs of dementia or Alzheimer’s disease, but, while alive, the individual had exhibited no signs of dementia.  We want to build cognitive reserve, and there is evidence that puzzles can do that. One key-and positive-study from 2011 found that solving crossword puzzles delayed onset of memory loss by 2.5 years, and may have had much longer beneficial impact. NIH Research The National Institute of Health and the National Institute of Nursing Research funded a study on brain-training and cognition. That study is related-admittedly indirectly-to…

Did You Know You Have An Inner Executive? Show It Some Love

Your brain has an Executive Function. Executive function is the scientific term for our ability to organize activity, learn from past experiences, make plans, solve problems and work puzzles.
Some ScienceAmong the areas in the brain involved in executive function are the medial frontal cortex and the lateral prefrontal cortex. Robert M.G. Reinhart PhD and Assistant Professor of Psychology at Boston University notes that those two areas control most of the executive function. He calls these areas “the alarm bell of the brain”. Reinhart is the Director of the Visual Cognitive Neuroscience at Boston University and, among other area of brain research, has been studying ways to employ electrical stimulation to improve performance in learning and self-control.
“If you make an error, this brain area fires. If I tell you that you make an error, it also fires. If something surprises you, it fires,” says Reinhart.
More Science
Kimberly Luu, currently doing graduate studies at the University of W…

We're Fat as Hell and It's Killing Us

Tuesday, the CDC reported that being overweight or obese is associated with higher risk of 13 different cancers. They put it into perspective with two additional pieces of data: first, two-thirds of American adults are overweight, and second, in 2014, there were 630,000 diagnoses of those forms of cancer in the U.S. That is, there were 630,000 cases of the kinds of cancer associated with being overweight. Over a third of Americans are obese. Now, that’s not someone’s judgement call. That is a statistical finding, based on studies of body mass index (BMI). Here's the formula for BMI so that you can calculate it for yourself. You may want to convert your height and weight into meters; some of the formulas I’ve found use the metric system. Here's a converter for inches into meters.
A friend of mine said he is writing a three-hundred-page book on diet. On one page it has “Eat Less”. The facing page has “Exercise More”, for all three hundred pages. There is no mystery here. We kno…

She Squats Bro

The research team of Dr. Claire J. Steves, Dr. Ted Spector and others at Kings College in London are doing some amazing research on aging (and other important research as well). Much of that examines aging effects on the brain. One of the research studies involved exercise and cognitive decline. Here is a quote from that research: “A striking protective relationship was found between muscle fitness (leg power) and both 10-year cognitive change… and subsequent total grey matter”. In other words, the women with better leg strength and fitness showed less cognitive decline as they aged.
As we continue to note, the link between physical fitness, exercise and so on to maintaining a healthy brain is well known. And, we’ve seen studies where older adults improved cognition with dancing, which obviously requires use of leg muscles. (See Dance Your *** Off; Grow a Bigger Brain). But this is the first I recall where leg muscles in particular were noted, and the first where a muscle group is sho…

Home Alone Wasn't Just Bad For Macaulay Culkin

What everyone ought to know about loneliness.


If you maintain regular interaction with friends and family, everything in your life will be better. If you don’t, odds of bad things, such as cognitive decline and premature death, increase.
Isolation and Loneliness Can Be Deadly From the UCLA Healthy Years Newsletter: Prolonged loneliness and isolation can have serious effects on your health. It can increase bouts of Depression and sadness, disrupt sleep, elevate blood pressure and raise levels of the stress hormone cortisol. Research has shown that extreme loneliness can increase your chances of early death by 14 percent. In fact, loneliness is put in the same risk category as smoking 15 cigarettes a day, and has twice the impact on premature death as does obesity.
The University College London (UCL) and Manchester University have been conducting an ongoing multi-year study called ELSA -English Longitudinal Study of Aging. They reported this finding:                 Social isolation was …

Hang Out & Do Stuff With Friends: Live Longer & Healthier

If you maintain regular interaction with friends and family, everything in your life will be better.
Angela Troyer, PhD and Professional Practice Chief of Psychology and the program director of neuropsychology and cognitive health at Baycrest Hospital in Toronto, Nicole Anderson PhD and Associate Professor of Psychiatry & Psychology at the University of Toronto and Kelly Murphy PhD, Clinical Neuropsychologist at Baycrest and Assistant Professor of Psychology at the University of Toronto wrote Living with Mild Cognitive Impairment: A Guide to Maximizing Brain Health and Reducing Risk of Dementia.
In synthesizing some of their work, Professor Troyer wrote this: “Did you know that connecting with friends may also boost your brain health and lower your risk of dementia?” She went on to make these four points about social interaction: you may live longer, you will enjoy better physical health; you will enjoy better mental health; and you may even lower your risk of dementia.

In their w…

Do This One Thing to Focus Like a Navy Seal

Our brains normally control our breathing automatically. At the base of the brain is the brain stem, which includes the medulla oblongata, which monitors things like carbon dioxide levels in the blood and signals the lungs to adjust as appropriate.
According to Doctor Matthew MacKinnon, taking control of your breathing for a while can be relaxing and calming. Let’s give it a test. Beginning right now, sit up straight, relax your shoulders, put your hands in your lap. Exhale and empty your lungs. Take a slow deep breath. Try to count slowly up to four as you inhale. Hold your breath for a count of four, then slowly exhale counting 1 2 3 4.  Repeat ten times.


Done?
By the time you complete ten reps, you’ve probably cut your respiration rate from about fifteen breaths per minute to six. If you’ve followed along, you should be more relaxed and concentrating better. The Navy Seals call this technique four-box breathing and use it to calm down and focus. And they are likely in more high-pr…

Dance Your *** Off; Grow a Bigger Brain

Just a week ago we summarized research lead by Neuroscientist Aga Burzynska, PhD that showed that dancing improved brain white matter, while other exercise and the control group didn’t. Now we have another related research study led by Dr. Kathrin Rehfeld that shows important brain improvement from dancing. The research was conducted at the German Center for Neurodegenerative Diseases and at the Otto von Geuricke University Medical Center.  Further, dancing achieved better results than an exercise program.
Participants were divided into two groups. One group took dancing lessons. The dance steps and routines became more complex as the study continued. The second group did a combination of endurance training, strength training, flexibility and stretching. Both groups showed measurable improvement. However, the dancers showed more improvement in the part of the brain associated with balance.
From the study: “Results reveal that higher cardiorespiratory fitness levels (VO2 Max) are asso…

Dance and Grow Your Brain

Lee Ann Womack had a giant hit in 2000 with a song called “I hope you dance” written by Mark Sanders and Tia Sellers. Lee Ann, Mark and Tia were on to something. There is ample research supporting the role exercise has in overall health. Further, there is substantial additional research that informs us that we can grow a bigger brain by learning new activities that involve concentration and fine motor skills, such as learning to play the guitar or woodcarving.
Professor Agnieszka Burzynska and a team from the University of Illinois in Urbana performed a study on older adults to see if dancing had any effect on brain health. The test group, which consisted of older adults, was split into three groups. One group maintained their current activities; most of them were sedentary. The second group performed light stretching exercises, and the third group began to take dance lessons and dance. The good news is that the dancers showed real, measurable improvement in the area of the brain cal…

7 Ways to Fix Your Gut and Help Your Brain

Author Peter Andrey Smith titled his article on the relationship of the brain to the intestines, and, in particular, the tiny creatures that live in our intestine beautifully: “The tantalizing links between gut microbes and the brain”. If the human brain is the frontier of medical science, the microbiome, those tiny creatures that live in our intestinal tract, is Jupiter. The linkage between what goes on in the gut and the brain is indeed tantalizing, and the subject of research worldwide. There are over 1,000 different kinds of those things living inside us. There are hints that having the wrong mix of gut microbes, or the absence of any particular type, is linked to asthma, irritable bowel syndrome, allergies, depression, Alzheimer’s disease and more. Further, antibiotics, illnesses and other factors can deplete the population. Here are seven things we can do to help keep our little creatures happy and healthy.
Eat the right stuff. There is evidence that the right diet helps keep …

Cover The Topic Podcast

Today I was interviewed by noted podcaster Kelsay Yerian for her Cover the Topic podcast. In the second of a three-part interview series, we discussed investing in start-ups, a little about venture capitalists, e-commerce, retail winners and losers, and the beginnings of www.bigbrain.place. www.bigbrain.place offers a variety of games, puzzles, aromatherapy, books on meditation, gourmet coffee and sleep accoutrements- all grounded in research indicating that they are good for brain health.

You can listen here or catch it on ITunes. http://coverthetopic.com/episode-38-interview-with-gene-morphis-part-2/

12 Tips For A Good Night's Sleep

We previously wrote about the activities that you (that is your brain, which is reading this) does while you sleep. Those activities are critical to memory, overall health and more. If you consistently don’t get enough sleep, your normal every day performance suffers-not a surprise to individuals who find themselves rotating from morning to evening to overnight shifts. Fortunately, science has come up with some tips for a good night’s sleep: Get regular exercise. But stop exercising at least two hours before trying to sleep; you’ll be too jazzed up.Go to bed at the same time each night.Stop looking at your portable electronic devices like your smartphone and tablet, an hour before bedtime. Those devices emit light in the spectrum that stimulates our brains to wake up.If you are sensitive to caffeine, have your last cup of coffee, glass of soda, etc. in the early afternoon.Get into a nighttime ritual. Clean your face, brush your teeth, say your…

What Does Your Brain Do While You Are Sleeping?

Have you ever heard some ersatz over-achiever say, “sleep is over-rated”? He was wrong. If anything, sleep is underrated. There is abundant research to prove it. Like a lot of other stuff, we’ve learned what lack of sleep can do the hard way by not getting enough of it.
You’ll Get a Dirty Brain if You Don’t Sleep Enough Dr. Maiken Nedergaard and associates at the University of Rochester Medical Center discovered a system that drains waste from the brain. While we sleep of course. Surrounding our spinal column and brain is cerebrospinal fluid. This clear fluid flows through channels in the brain, and the channels are controlled by glial cells. While we sleep, the glial cells move the fluid around and, among other things, it seems to remove beta-amyloid from brain tissue. If “beta-amyloid” rings a bell, it’s because some researchers think it is involved in Alzheimer’s disease. We clearly want that to be removed. If we don’t get sufficient sleep, we are letting the sludge build up. More …

Eleven Life Hacks for a Better Brain

There is an explosion of research into brain health. One result is a growing knowledge base on steps one can take to maintain brain health and even improve focus, memory, and attention. These techniques are good at every stage of life from youth into older age.  Exercise is really good for brain health. Actually, one of the most important things you can do. Mixing up the kinds of exercise that you do seems to be even better. Aerobic/cardio exercise helps keep strong healthy blood flow up into the brain.For some reason, resistance and weight-training may even be better for brain health than cardio. But, again, let’s assume that mixing up resistance and cardio is better than one or the other.Walking, running, jumping, dancing and the like are brain-healthy. Something to do with nerve connections from the sole of the feet to the brain. Or maybe it is just the cardio benefit. But, as the Nike folks say, “Just Do It”.Eating right is correlated to brain heal…

Book Review- Stretch by Scott Sonenshein

Have you ever watched, or been involved in, a business failure, where, despite the best efforts of hardworking people, the business doesn’t survive? Scott Sonenshein lived through it, as he describes in the Introduction to his engrossing book Stretch.  (In some books, the reader can skip the intro- not this one; the introduction is a must-read part of the book.) He was hired by start-up Vividence in Silicon Valley at the very apex of the tech boom.  Despite prestige VC backers, top-tier hires and $50 million, Vividence didn’t make it. As his career continued, that experience led to an interest in why some well-funded operations don’t succeed, while other, more resource constrained, do. Peter Senge wrote about reinforcing cycles as part of his book The Fifth Discipline, which I consider one of the finest business books ever penned. In it, Senge describes the downward cycle that some companies fall into, and why it is so difficult to reverse. Sonenshein explores those cycles from diffe…