Testosterone is a male sex hormone, found in both males and females. Apart from its role in małe masculinization and aggression, testosterone płays a pivotal role in brain functions of both male and females, especially in cognition.
Natural Testosterone.
Although testosterone can be artificially produced, it is a steroid hormone produced naturally in the leydig cells of male testicles, and the female ovaries. Little amounts of testosterone are also produced in the adrenal glands of both małes and females. But the ratio of testosterone in małe to that in females is about five to one.
Testosterone Chemistry
Testosterone belongs to the group of biochemicals known as steroids. It is naturally produced from a parent chemical, cholesterol, just like other steriods. Testosterone is a non polar, oily, water-hating substance. It is only soluble in lipids (fats), which makes it pass through the phospholipid bilayer of the body cell membranes. Therefore, the process of its removal from the body involves the metabolic attachment of charge to it, to make it dissolve in the polar solvent - water - in the extracellular fluid of the blood stream for its easy removal, through the kidneys, from the blood by ultrafiltration.
Structurally, testosterone is a four-ringed chemical structure with three hexagonal and one pentagonal rings arranged like two steps on a staircase - the pentagonal ring coming last at the upper step. This shape gives testosterone its oily nature.
The Cognitive Role of Testosterone
Testosterone is one of the numerous chemicals that influence brain performance. Although, there are conflicting opinions on the cognitive role of testosterone, and its definite mechanism of action on the brain to influence cognition has not established, so many studies show that testosterone improves cognition in old and/or hypogonadal men and women, Alzheimer's Disease patients, or other patients with cognitive impairment. Though there are many biochemicals that influence cognition, so many studies show that testosterone is important in influencing cognition in both males and females. Through neuroplastic action on the hippocampus, testosterone enhances spartial memory. It is a mood elevator that facilitates learning and memory. Testosterone is associated with planning and risk-taking in business, gaming, sports, research, academics and so on.
Testosterone is a mood elevator that its artificial form has been grossly abused by some sports men and women for performance enhancement -- doping. Mood elevators enhance physical and mental agility, which explains why it enhances learning and memory -- intelligence quotient. But they should not be abused. Many have died through steroid abuse!
Natural Ways of Boosting Testosterone Levels
Though, it is wrong and unhealthy to boost testosterone levels through artificial means, unless in the treatment of hypogonadism, Alzheimer's and other memory problems, mainly associated with old age, boosting testosterone levels naturally is a veritable means of improving brain health, cognition and general body wellness. Testosterone levels can be boosted throug:
Diet
Testosterone levels depend greatly on ones diet. Some important testosterone-boosting diet include protein-rich foods like chicken, beens, fish, beef. Others are diets rich in omega-3 fat (DHA) such as avocados, salmon and so on. Taking cholesterol-containing diets such as fatty beef in moderation also up-regulates testosterone levels.
Physical means
Testosterone correlates positively with muscle mass. The development of muscle mass is facilitated by testosterone. And testosterone is released naturally copiously during exercise. This copious release of testosterone enhances cognition to a large extent too.
Several modes of exercise can be used to hike blood testosterone flow. Some of these modes of exercise include push up, frog jump, skipping, lifting and so on.
Lifestyle
Choosing the best mode of living is another important means of hiking the blood testosterone levels. Testosterone-boosting mode of living include avoidance of solid, liquid or gaseous pollutants that contaminate the blood and damage the testicles in men or ovaries in females. Others are adequate exposure to sunlight, engaging in activities that boost self-esteem. Even if one is an introvert, one can learn to stick out their neck intermittently. This boosts testosterone flow and supply to the brain for improved cognition. Posture, as has been x-rayed in my earlier blog, is very important in boosting testosterone release, and suppression of cortisol levels in one's blood. One should also run away from alcohol bing to maintain adequate testosterone flow. Adequate sleep and rest are antidotes to stress, and boosts testosterone release.
Whatever that hikes testosterone flow, boosts cognition.
Festus C. Anaba, B Med.
Thursday, May 2, 2019
Friday, March 15, 2019
WAYS OF PREVENTING MENOPAUSE RELATED BRAIN IMPAIRMENT - Festus C. Anaba, B Med.
Copious evidences show that premenopausal initiation of chemotherapeutic approaches based on pathologic mechanism of the brain significantly reduces cognitive impairment linked with menopause in middle-aged women, as opposed to postmenopausal initiation of therapy.
Estrogen is a female sex hormone released from the ovaries of female vertebrates. Animal and in vitro models have shown that estrogen hikes the levels of neurotransmitters like dopamine (feel-good), serotonin (relaxation) and acetylcholine (memory), promotes neurogenesis, boosts neuronal network and synaptic strength, scavenges free radicals, regulates second messenger systems and calcium homeostasis.
Timely commencement of chemotherapeutic remedies such as the use of cholinesterase inhibitor (C I), anti-inflammatory drugs, antioxidants, menopausal hormone therapy (HT), acetyl-L-carnitine, choline alphoscerate and food supplements have been shown to effectively forestall cases of perimenopausal cognitive impairment.
Non chemotherapeutic Remedies
Non chemotherapeutic remedies to perimenopausal cognitive impairment (brain fog) is of great importance, as they only involve lifestyle adjustments, that could be commenced far before the onset of menopause, and attract little or no cost. They are not associated with any adverse effect or rigorous processes. And are also very efficacious, as they could be easily commenced before mid-life. These remedies include:
Exercise
Repeated evidences show that the brain is renewed by adequate and regular doses of exercise bouts by generation of new brain cells. Exercise also elevates and improves mood, owing to the release of some mood-elevating hormones such as adrenaline, and neurotransmitters like dopamine (feel-good neurotransmitter) that bring about mood stability and mental acuity during menopause.
Regular Brain Stimulation
A lot has been said on this blog about brain stimulation, and how it reduces cognitive decline and brain aging. Brain stimulation can take the form of continually widened spaced repetition, meditation, self hypnosis, good distraction, constant reading and writing, playing brain-charging games, learning of new things like languages, music and so on.
Brain-stimulating activities increases the generation of new brain cells, adequate myelination of new and old neurons for fast processing and transfer of information (data), and the rewiring of the neurons in the neuronal networks of the various brain areas to keep the brain young and memories fresh. This has been harnessed extensively in the prevention and treatment of so many brain diseases like attention disorder and dementia. And there is no doubt that it prevents mild cognitive impairment, or possible late life dementia linked with menopause in middle-age women.
Obesity Check
Several strong evidences have correlated obesity with cognitive decline in both male and female subjects. A certain study published in 2014 showed that a group of obese young women performed significantly lower than their normal weight female counterparts in a computer-based test. Another study in 2017 showed a similar result.
Therefore, pre- and perimenopausal women should put their body mass index (BMI) under check to avoid its adverse effect on their brain health.
Stress Control
Stress which is caused by excessive attention demand hampers brain health and intelligence quotient (IQ), owing to so many mental and physical phenomena associated with it. Stress could be caused by anxiety, poor planning, worry, anger and so on.
It is therefore, needful to avoid o stress-causing lifestyles before and during menopause to forestall or abate possible cognitive impairment.
Prevention of depression
Depression inhibits cognition, psychomotor process and memory -- the three promoters of learning. Recent statistics show that menopause-related depression is common among western middle-aged women, especially their African-American counterparts. It is linked with low levels of serotonin in the brain.
Therefore, the control of depression could be achieved through serotonin-boosting measures such as regular exercise, sticking to serotonin boosting diet (egg, avocados, pineapple), exposure to sun (bright) light (known as light therapy), and meditation to maintain high amounts of serotonin in the brain.
Other healthy lifestyles such as regular medical checkups, and timely treatment of ailments are necessary steps toward the prevention of menopause-related cognitive impairment.
Festus C. Anaba, B Med.
Estrogen is a female sex hormone released from the ovaries of female vertebrates. Animal and in vitro models have shown that estrogen hikes the levels of neurotransmitters like dopamine (feel-good), serotonin (relaxation) and acetylcholine (memory), promotes neurogenesis, boosts neuronal network and synaptic strength, scavenges free radicals, regulates second messenger systems and calcium homeostasis.
Timely commencement of chemotherapeutic remedies such as the use of cholinesterase inhibitor (C I), anti-inflammatory drugs, antioxidants, menopausal hormone therapy (HT), acetyl-L-carnitine, choline alphoscerate and food supplements have been shown to effectively forestall cases of perimenopausal cognitive impairment.
Non chemotherapeutic Remedies
Non chemotherapeutic remedies to perimenopausal cognitive impairment (brain fog) is of great importance, as they only involve lifestyle adjustments, that could be commenced far before the onset of menopause, and attract little or no cost. They are not associated with any adverse effect or rigorous processes. And are also very efficacious, as they could be easily commenced before mid-life. These remedies include:
Exercise
Repeated evidences show that the brain is renewed by adequate and regular doses of exercise bouts by generation of new brain cells. Exercise also elevates and improves mood, owing to the release of some mood-elevating hormones such as adrenaline, and neurotransmitters like dopamine (feel-good neurotransmitter) that bring about mood stability and mental acuity during menopause.
Regular Brain Stimulation
A lot has been said on this blog about brain stimulation, and how it reduces cognitive decline and brain aging. Brain stimulation can take the form of continually widened spaced repetition, meditation, self hypnosis, good distraction, constant reading and writing, playing brain-charging games, learning of new things like languages, music and so on.
Brain-stimulating activities increases the generation of new brain cells, adequate myelination of new and old neurons for fast processing and transfer of information (data), and the rewiring of the neurons in the neuronal networks of the various brain areas to keep the brain young and memories fresh. This has been harnessed extensively in the prevention and treatment of so many brain diseases like attention disorder and dementia. And there is no doubt that it prevents mild cognitive impairment, or possible late life dementia linked with menopause in middle-age women.
Obesity Check
Several strong evidences have correlated obesity with cognitive decline in both male and female subjects. A certain study published in 2014 showed that a group of obese young women performed significantly lower than their normal weight female counterparts in a computer-based test. Another study in 2017 showed a similar result.
Therefore, pre- and perimenopausal women should put their body mass index (BMI) under check to avoid its adverse effect on their brain health.
Stress Control
Stress which is caused by excessive attention demand hampers brain health and intelligence quotient (IQ), owing to so many mental and physical phenomena associated with it. Stress could be caused by anxiety, poor planning, worry, anger and so on.
It is therefore, needful to avoid o stress-causing lifestyles before and during menopause to forestall or abate possible cognitive impairment.
Prevention of depression
Depression inhibits cognition, psychomotor process and memory -- the three promoters of learning. Recent statistics show that menopause-related depression is common among western middle-aged women, especially their African-American counterparts. It is linked with low levels of serotonin in the brain.
Therefore, the control of depression could be achieved through serotonin-boosting measures such as regular exercise, sticking to serotonin boosting diet (egg, avocados, pineapple), exposure to sun (bright) light (known as light therapy), and meditation to maintain high amounts of serotonin in the brain.
Other healthy lifestyles such as regular medical checkups, and timely treatment of ailments are necessary steps toward the prevention of menopause-related cognitive impairment.
Festus C. Anaba, B Med.
Tuesday, February 19, 2019
HOW SELF HYNOSIS HELPS YOU IMPROVE YOUR MEMORY, MAINTAIN YOUR BRAIN HEALTH AND TAP YOUR LATENT MENTAL ENERGY
Hypnosis
Hypnosis is a subconscious state of the mind marked by extreme relaxation, increased suggestibility, and heightened imagination. Or, any state of the mind that makes one more detached, more focused and more suggestible.
Studies using modern medical instruments such functional Magnetic Resonance Imagery (fMRI) machine, Electroencephalographic (EEG) machine and Proton Emission Tomographic (PET) machine have correlated hypnosis with detectable changes in brain waves, which tend toward theta waves with an experience akin to daydreaming, transcendental meditation or light sleep.
The Neuroanatomy of Hypnosis
The use of the modern instruments mentioned above has recently revealed that during hypnosis, activity increase in the occipital and the posterior parietal regions of each cerebral cortex of the brain.
A more recent study at Stanford University has correlated hypnosis with dorsolateral prefrontal cortex, insula, medial prefrontal cortex, dorsal anterior cingulate and posterior cingulate cortex.
The Neuropsychology of Hypnosis
Some persons hypothesize that during meditation, the subconscious mind dominates the concious mind, the right cerebral hemisphere dominates the left. The state of hypnosis can be likened to a state of transcendental meditation - though they are two different phenomena.
Hypnosis is produced by hypnotic induction -- particularly in those who have high scores in standard tests of hypnotic susceptibility.
However, in 1990 Price and Barrell proposed the following common elements of a hypnotic state:
A feeling of relaxation or inner calmness that must not be physical relaxation.
An absorbed and sustained focus of attention on one or few targets
An absence of judging, monitoring, and censoring.
A suspension of usual orientation toward time and location and/or sense of self.
One's own responses are experiences are automatic ( i.e. without deliberation or effort)
The Neurophysiology of Hypnosis
Some persons hypothesize that the communication between the left and right cerebral hemispheres dies down during hypnosis. Increase in brain theta waves is also recorded. This type of brain wave is associated with an experience akin to daydreaming and light sleep.
The study at Stanford University showed decrease in activity in dorsal anterior cingulate, increase in connection between two dorsolateral prefrontal cortex and the insula, reduced connections between the dorsolateral prefrontal cortex and the default mode network (DMN) comprising of the medial prefrontal and cingulate cortex, which may explain the disconnect between someone's actions and the awareness of their actions
Evidences gathered using visual analog scale show that the elements of hypnosis are interrelated, eliciting the belief that some of the elements are likely to be necessary for others.
The Relationship Between Hypnosis and Meditation
Both hypnosis and meditation shape modes of thought, behavior and experience in a continuum of conciousness.
Both hypnosis (self hypnosis) and meditation are used for self-discipline.
Differences Between Hypnosis and Meditation
Hypnosis is a phenomenon associated with illusion or hallucination, while meditation is a real and demystifying phenomenon. Hypnosis exploits deep relaxation to coax the mind to move from defensive to receptive posture, while meditation focuses the mind on a particular stimulus discarding others. Self hypnosis is specific and goal oriented, while meditation is a lifelong practice with nonspecific goals. In hypnosis, basically, there is loss of concious control of self to the source of hypnosis, as opposed to meditation.
How to Achieve Self hypnosis
Self hypnosis is a therapeutic kind of hypnosis exploited by an individual for the modification of behavior or other health purposes.
To learn how to induce self hypnosis visit: https://hypnosistrainingacademy.com
The Benefits of Self Hypnosis
Self hypnosis is exploited in the enhancement of memory by relieving anxiety and digging into the areas of the brain associated with memory through the rewiring of their neuronal networks. This process inhibits cognitive decline, ageing of the brain and memory loss. Hence, hypnosis comes in handy in the treatment of several brain diseases.
Self hypnosis also helps addicts to quit their unwanted behaviors that invariably impact their brains negatively.
Noteworthy is the fact that some drugs known as hypnotics can be used to induce hypnosis in the cause of treatment of some ailments such as relieving pain. But this should be based on prescription by a qualified physician, as they can cause serious cognitive imimpairment.
Festus C. Anaba, B Med.
Hypnosis is a subconscious state of the mind marked by extreme relaxation, increased suggestibility, and heightened imagination. Or, any state of the mind that makes one more detached, more focused and more suggestible.
Studies using modern medical instruments such functional Magnetic Resonance Imagery (fMRI) machine, Electroencephalographic (EEG) machine and Proton Emission Tomographic (PET) machine have correlated hypnosis with detectable changes in brain waves, which tend toward theta waves with an experience akin to daydreaming, transcendental meditation or light sleep.
The Neuroanatomy of Hypnosis
The use of the modern instruments mentioned above has recently revealed that during hypnosis, activity increase in the occipital and the posterior parietal regions of each cerebral cortex of the brain.
A more recent study at Stanford University has correlated hypnosis with dorsolateral prefrontal cortex, insula, medial prefrontal cortex, dorsal anterior cingulate and posterior cingulate cortex.
The Neuropsychology of Hypnosis
Some persons hypothesize that during meditation, the subconscious mind dominates the concious mind, the right cerebral hemisphere dominates the left. The state of hypnosis can be likened to a state of transcendental meditation - though they are two different phenomena.
Hypnosis is produced by hypnotic induction -- particularly in those who have high scores in standard tests of hypnotic susceptibility.
However, in 1990 Price and Barrell proposed the following common elements of a hypnotic state:
A feeling of relaxation or inner calmness that must not be physical relaxation.
An absorbed and sustained focus of attention on one or few targets
An absence of judging, monitoring, and censoring.
A suspension of usual orientation toward time and location and/or sense of self.
One's own responses are experiences are automatic ( i.e. without deliberation or effort)
The Neurophysiology of Hypnosis
Some persons hypothesize that the communication between the left and right cerebral hemispheres dies down during hypnosis. Increase in brain theta waves is also recorded. This type of brain wave is associated with an experience akin to daydreaming and light sleep.
The study at Stanford University showed decrease in activity in dorsal anterior cingulate, increase in connection between two dorsolateral prefrontal cortex and the insula, reduced connections between the dorsolateral prefrontal cortex and the default mode network (DMN) comprising of the medial prefrontal and cingulate cortex, which may explain the disconnect between someone's actions and the awareness of their actions
Evidences gathered using visual analog scale show that the elements of hypnosis are interrelated, eliciting the belief that some of the elements are likely to be necessary for others.
The Relationship Between Hypnosis and Meditation
Both hypnosis and meditation shape modes of thought, behavior and experience in a continuum of conciousness.
Both hypnosis (self hypnosis) and meditation are used for self-discipline.
Differences Between Hypnosis and Meditation
Hypnosis is a phenomenon associated with illusion or hallucination, while meditation is a real and demystifying phenomenon. Hypnosis exploits deep relaxation to coax the mind to move from defensive to receptive posture, while meditation focuses the mind on a particular stimulus discarding others. Self hypnosis is specific and goal oriented, while meditation is a lifelong practice with nonspecific goals. In hypnosis, basically, there is loss of concious control of self to the source of hypnosis, as opposed to meditation.
How to Achieve Self hypnosis
Self hypnosis is a therapeutic kind of hypnosis exploited by an individual for the modification of behavior or other health purposes.
To learn how to induce self hypnosis visit: https://hypnosistrainingacademy.com
The Benefits of Self Hypnosis
Self hypnosis is exploited in the enhancement of memory by relieving anxiety and digging into the areas of the brain associated with memory through the rewiring of their neuronal networks. This process inhibits cognitive decline, ageing of the brain and memory loss. Hence, hypnosis comes in handy in the treatment of several brain diseases.
Self hypnosis also helps addicts to quit their unwanted behaviors that invariably impact their brains negatively.
Noteworthy is the fact that some drugs known as hypnotics can be used to induce hypnosis in the cause of treatment of some ailments such as relieving pain. But this should be based on prescription by a qualified physician, as they can cause serious cognitive imimpairment.
Festus C. Anaba, B Med.
Friday, February 1, 2019
NO MATTER YOUR AGE, YOU CAN STOP YOUR BRAIN FROM AGEING AND HIKE YOUR COGNITIVE POWER BY APPLYING THIS UNIQUE MODE OF REPETITION
Cognitive power is the ability to learn new things. According to Encyclopedia Britannica, the range of phenomena called learning is more extensive at higher evolutionary levels. Therefore, no definition of learning is all-encompassing. But G. A. Kimble, in 1961 credibly defined learning as a relatively permanent change in behavioral potentiality that occurs as a result of reinforced practice. This is another way of saying that practice makes perfect. Learning has also been defined as the acquisition of information that makes change of behavior possible. It could still be aptly said to be an adaptive phenomenon that results in behavioral change. All these definitions are useful, but leave some problems yet.
Physiologically, learning is an electrochemical process in the brain associated with neuroplasticity that results in habituation. It involves changes in the strength of signals (action potential) transmitted from one brain cell (neuron) to another at the synapses.
Neuroplasticity implicates the myelination of the axons of the neurons, generation of new receptors on the dendrites and the release of more neurotransmitters at the axon terminals into the synaptic clefts of neuronal synapses.
The Anatomy (Cytology) of the Neuron
Understanding the effect of repetition on cognitive power of the brain may not be possible without the basic understanding of the structure of the brain cell - the neuron.
The neuron is an elongated kind of cell consisting of three major parts including:
The body with several spiked protrusions known as the dendrites is the head of the neuron.
The axon is an elongated middle part of the neuron. It is coated (insulated) with fat molecules known as myelin (myelination).
The tail region known as axon terminal houses the information-transmitting substances known as neurotransmitters.
The cell bodies of the neurons make up the grey matter of the brain, while the axons make up the white matter that support the grey matter.
The Physiology of the Neuron
As has been x-rayed in a previous blog titled "the neuron", stimuli are received by the neurons from the senses or in form of chemical signals at the synapses between neurons in the nervous system. The stimuli are received by the receptors at the dendrites, processed in the cell body, and transmitted as electrical impulses called action potential along the axon, causing the release of neurotransmitter at the axon terminal into the synaptic gap which stimulates the next neuron. The axons of the brain cells are myelinated, and get more myelinated with repeated stimulation.
Myelination
Myelination is the insulation of the neuronal axons with fatty acid molecules. It is similar to the insulation of electric cables with plastic coats. This increases the strength of the signals transmitted along the axons. The increase in the speed and strength of signals is correlated with with increase in cognitive power of an individual.
Intermittently Widened Spaced Reallyepetition
Because myelination is a kind of growth that takes place gradually over a relatively long period, many repetitions in a short time produces little or no effect. But when repetition is spaced out, it reinforces the mental strength of an individual and enhances the understanding and later recognition of the twists and turns of difficult tasks. This is to say that spaced repetition consolidates the information acquired. But to amplify the effect spaced repetition the gap between two intervals should be intermittently widened. The wider the gaps, the more profound the effect.
Studies have demonstrated that candidates who review a course severaly at spaced intervals perform better in examinations than those who crash through the course with several reviews in a short time before participating in the same examination.
Therefore, intermittently widened spaced repetition is the most effective kind of repetition.
Festus C. Anaba, B Med.
Physiologically, learning is an electrochemical process in the brain associated with neuroplasticity that results in habituation. It involves changes in the strength of signals (action potential) transmitted from one brain cell (neuron) to another at the synapses.
Neuroplasticity implicates the myelination of the axons of the neurons, generation of new receptors on the dendrites and the release of more neurotransmitters at the axon terminals into the synaptic clefts of neuronal synapses.
The Anatomy (Cytology) of the Neuron
Understanding the effect of repetition on cognitive power of the brain may not be possible without the basic understanding of the structure of the brain cell - the neuron.
The neuron is an elongated kind of cell consisting of three major parts including:
The body with several spiked protrusions known as the dendrites is the head of the neuron.
The axon is an elongated middle part of the neuron. It is coated (insulated) with fat molecules known as myelin (myelination).
The tail region known as axon terminal houses the information-transmitting substances known as neurotransmitters.
The cell bodies of the neurons make up the grey matter of the brain, while the axons make up the white matter that support the grey matter.
The Physiology of the Neuron
As has been x-rayed in a previous blog titled "the neuron", stimuli are received by the neurons from the senses or in form of chemical signals at the synapses between neurons in the nervous system. The stimuli are received by the receptors at the dendrites, processed in the cell body, and transmitted as electrical impulses called action potential along the axon, causing the release of neurotransmitter at the axon terminal into the synaptic gap which stimulates the next neuron. The axons of the brain cells are myelinated, and get more myelinated with repeated stimulation.
Myelination
Myelination is the insulation of the neuronal axons with fatty acid molecules. It is similar to the insulation of electric cables with plastic coats. This increases the strength of the signals transmitted along the axons. The increase in the speed and strength of signals is correlated with with increase in cognitive power of an individual.
Intermittently Widened Spaced Reallyepetition
Because myelination is a kind of growth that takes place gradually over a relatively long period, many repetitions in a short time produces little or no effect. But when repetition is spaced out, it reinforces the mental strength of an individual and enhances the understanding and later recognition of the twists and turns of difficult tasks. This is to say that spaced repetition consolidates the information acquired. But to amplify the effect spaced repetition the gap between two intervals should be intermittently widened. The wider the gaps, the more profound the effect.
Studies have demonstrated that candidates who review a course severaly at spaced intervals perform better in examinations than those who crash through the course with several reviews in a short time before participating in the same examination.
Therefore, intermittently widened spaced repetition is the most effective kind of repetition.
Festus C. Anaba, B Med.
Monday, January 28, 2019
BRAIN HEALTH AND COGNITIVE BENEFITS OF REGULAR DEEP BREATHING
Breathing is the mechanical aspect of respiration in vertebrates. It is normally an involuntary act under the controll of the autonomic nervous system of vertebrates. The regions of the brain that control breath are located in the hind brain - pons and medulla oblongata. The pneumotaxic center (PNC) and the apneustic center (APC) are located in the pons, while respiratory groups of neurons - dorsal respiratory group (DRG) and ventral respiratory group - are found in the medulla oblongata.
However, the higher center -- the neocortex -- always controls the lower centers of the brain where the apneustic center is located. Therefore, no matter the fact that breathing is an involuntary neural process, it can still be controlled by the voluntary level of the brain -- the higher center. Hence, one can voluntarily take a deep breath.
The benefits of deep breathing
Deep breathing improves ventilation by reducing dead space air as it impacts tidal volume, respiratory reserve volume, end reserve volume, inspiratoy capacity and other breathing dimensions of the lungs. Dead space of the lung is the part where air does not make contact with capillaries for exchange between the blood and ambient air.
The brain is favored by high levels of oxygen in the blood and hampered by low blood oxygen partial pressure -- hypoxia. Therefore, breathing deep means more oxygen to the lungs, reduced dead space air, more oxygen to the blood, more neuronal energy, and high mental resolution or acuity.
Breathing deep has a relaxing effect on the brain owing to a certain feedback mechanism in the brain. By breathing deep, anxiety and fear are minimized -- if not cancelled.
Stress and depression can both be handled through regular doses of deep breathing as it changes negative thought patterns and improves brain alpha waves which studies have linked to relaxation.
Deep breathing has also been shown to increase attention span, improve mental focus and acuity.Therefore, deep breathing is brain-friendly and counters cognitive decline.
Festus C. Anaba, B Med.
However, the higher center -- the neocortex -- always controls the lower centers of the brain where the apneustic center is located. Therefore, no matter the fact that breathing is an involuntary neural process, it can still be controlled by the voluntary level of the brain -- the higher center. Hence, one can voluntarily take a deep breath.
The benefits of deep breathing
Deep breathing improves ventilation by reducing dead space air as it impacts tidal volume, respiratory reserve volume, end reserve volume, inspiratoy capacity and other breathing dimensions of the lungs. Dead space of the lung is the part where air does not make contact with capillaries for exchange between the blood and ambient air.
The brain is favored by high levels of oxygen in the blood and hampered by low blood oxygen partial pressure -- hypoxia. Therefore, breathing deep means more oxygen to the lungs, reduced dead space air, more oxygen to the blood, more neuronal energy, and high mental resolution or acuity.
Breathing deep has a relaxing effect on the brain owing to a certain feedback mechanism in the brain. By breathing deep, anxiety and fear are minimized -- if not cancelled.
Stress and depression can both be handled through regular doses of deep breathing as it changes negative thought patterns and improves brain alpha waves which studies have linked to relaxation.
Deep breathing has also been shown to increase attention span, improve mental focus and acuity.Therefore, deep breathing is brain-friendly and counters cognitive decline.
Festus C. Anaba, B Med.
Thursday, January 24, 2019
HOW TO FIGHT OFF FEARS THAT CAUSE COGNITIVE DECLINE
Our world is full of uncertainties, troubles and dangers. These unavoidable realities of life keep people in constant fear and discomfort, even when fears are unfounded and unnecessary. This has plunged so many people into situations of chronic fear or fear conditioning.
Regrettably, every case of fear starts from the brain after being stimulated by the senses in connection with goings on around, and also abstract thinking. This, as shown by so many evidences, impacts brain health so negatively, especially its cognitive functions. And not surprisingly, so many brain diseases such as stroke, dementia, psychosis, schizophrenia and so on have been correlated with fear.
Thanks to the evidences gathered from several studies, some antidotes to the ugly monster -- fear -- have been uncovered. These antidotes are not chemotherapeutic. They are surprisingly simple practices including:
Allowing your rational self control your natural self
Fear as a natural behavior, marked by the absence of courage, and short-circuits every rational process in the brain, making anyone under its influence to act irrationally and impulsively. This results in chains of mistakes and damage. Therefore, it is important to allow reasoning to set in as fast as possible in any event of fear.
Working on your beliefs
Every courageous man has an operative convention. The man David was able to confront and defeat Goliath owing to his belief. He believed he was smarter, more experienced and better skilled in his fighting method than his opponent, Goliath. To validate and consolidate that, he made some acclamations and proclamations to show his strong belief in his God before Goliath. In the end, he was victorious. The character, 'Jaguar', in the movie, "apocalipto", also showcased this attribute. You should try it.
Learning to accept realities
Don't be afraid of the unknown. Be realistic. See your contributions as an honour and privilege. Don't see your self as unworthy to be in any place, or to meet any person. Most of the things we fear are not true.
Getting regular and adequate doses of laughter
Laughter correlates positively with confidence and courage. It has a way of countering fear by enhancing the release of feel-good, pain-killer and antidepressant neurotransmitters such as dopamine, endorphins, serotonin and others which block fear pathways in the brain. Therefore, getting regular doses of laughter is a roadmap to courage and improved brain health and power.
Mastering your fears
Taking time to understudy and understand what worries and makes you fear neutralizes and circumvents your fears and makes you more rational and creative.
Focusing on your strength and not your weaknesses
So many evidences show that people are more productive and successful when they exhibit confidence in what they can do. Trying not to be any other person but themselves. This attitude has been shown to boost people's creativity.
Planning your approach to issues
Delving into the execution of tasks without proper planning may result in failure which may lead to loss of confidence, reduced self-worth and fear of another failure. This may result in a vicious cycle of fear which hampers creativity and productivity.
Be behind the wheels of your life
Do something about anything that weighs you down. Avoid jobs or relationships that still your joy. Be active with positive activities. Try new things. Associate with people that make you happy. All these make your life beautiful, and your brain healthy and powerful.
Festus C. Anaba, B Med.
Regrettably, every case of fear starts from the brain after being stimulated by the senses in connection with goings on around, and also abstract thinking. This, as shown by so many evidences, impacts brain health so negatively, especially its cognitive functions. And not surprisingly, so many brain diseases such as stroke, dementia, psychosis, schizophrenia and so on have been correlated with fear.
Thanks to the evidences gathered from several studies, some antidotes to the ugly monster -- fear -- have been uncovered. These antidotes are not chemotherapeutic. They are surprisingly simple practices including:
Allowing your rational self control your natural self
Fear as a natural behavior, marked by the absence of courage, and short-circuits every rational process in the brain, making anyone under its influence to act irrationally and impulsively. This results in chains of mistakes and damage. Therefore, it is important to allow reasoning to set in as fast as possible in any event of fear.
Working on your beliefs
Every courageous man has an operative convention. The man David was able to confront and defeat Goliath owing to his belief. He believed he was smarter, more experienced and better skilled in his fighting method than his opponent, Goliath. To validate and consolidate that, he made some acclamations and proclamations to show his strong belief in his God before Goliath. In the end, he was victorious. The character, 'Jaguar', in the movie, "apocalipto", also showcased this attribute. You should try it.
Learning to accept realities
Don't be afraid of the unknown. Be realistic. See your contributions as an honour and privilege. Don't see your self as unworthy to be in any place, or to meet any person. Most of the things we fear are not true.
Getting regular and adequate doses of laughter
Laughter correlates positively with confidence and courage. It has a way of countering fear by enhancing the release of feel-good, pain-killer and antidepressant neurotransmitters such as dopamine, endorphins, serotonin and others which block fear pathways in the brain. Therefore, getting regular doses of laughter is a roadmap to courage and improved brain health and power.
Mastering your fears
Taking time to understudy and understand what worries and makes you fear neutralizes and circumvents your fears and makes you more rational and creative.
Focusing on your strength and not your weaknesses
So many evidences show that people are more productive and successful when they exhibit confidence in what they can do. Trying not to be any other person but themselves. This attitude has been shown to boost people's creativity.
Planning your approach to issues
Delving into the execution of tasks without proper planning may result in failure which may lead to loss of confidence, reduced self-worth and fear of another failure. This may result in a vicious cycle of fear which hampers creativity and productivity.
Be behind the wheels of your life
Do something about anything that weighs you down. Avoid jobs or relationships that still your joy. Be active with positive activities. Try new things. Associate with people that make you happy. All these make your life beautiful, and your brain healthy and powerful.
Festus C. Anaba, B Med.
Saturday, January 19, 2019
WHEN FEAR ATTACKS THE BRAIN
Fear is the absence of courage. But courage is only the mastery of fear, and not the absence of it. Fear is a physiologic, and psychologically normal response to a perceived danger. It is a primeval behavior of animal -- both macroscopic and microscopic animals.
Both the physiology and psychology of fear have been extensively studied. These studies have shone very bright light on the process of fear and the possible ways of managing it.
Many studies have proven that fear attacks the brain in several ways that cause so many negative physiological and psychological effects.
How the brain processes and responds to fear
Fear respose in the brain starts from the thalamus which receives signals from the senses. From the thalamus, the signals take any of the two fear signaling pathways in the brain -- the low road and high road.
When the signals are life-threatening , they get fast to the amygdala through the low road. This causes the hypothalamus to stir up the adrenal gland to release hormones that facilitate the flow of blood into the muscles to energize them for escape.
Fear signals get to the amygdala through the high road when they are not from life-threatening sources. The amygdala communicates to the pre-frontal cortex which modulates and relays it to the hippocampus - the brains memory center - to compare the present threat with the previous ones. When it confirms it is not from a life-threatening source, the hippocampus elevates the senses to very high levels for defense or escape (fight-or-flight) response in a split second.
The negative effects of fear
Fear short-circuits more rational processing pathways in the brain and causes the brain react swiftly the level of the amygdala.
An overwhelming situation known as fear conditioning result from fear. This is the production of similar physical and emotional responses whenever sights sounds, other contextual dedetails of the former event is stumbled upon. This happens most times without the sufferer noticing.
Fear causes people to act unethically. It can cause chronic depression, fatigue and fast ageing.
Long-term memory creation is slowed down by fear. It damages the hippocampus and short-circuits the response pathways.
Fear can cause constant feeling of anxiety. It skyrockets impulsive tendencies. It tricks the mind into believing what is not real.
Festus C. Anaba, B Med.
Both the physiology and psychology of fear have been extensively studied. These studies have shone very bright light on the process of fear and the possible ways of managing it.
Many studies have proven that fear attacks the brain in several ways that cause so many negative physiological and psychological effects.
How the brain processes and responds to fear
Fear respose in the brain starts from the thalamus which receives signals from the senses. From the thalamus, the signals take any of the two fear signaling pathways in the brain -- the low road and high road.
When the signals are life-threatening , they get fast to the amygdala through the low road. This causes the hypothalamus to stir up the adrenal gland to release hormones that facilitate the flow of blood into the muscles to energize them for escape.
Fear signals get to the amygdala through the high road when they are not from life-threatening sources. The amygdala communicates to the pre-frontal cortex which modulates and relays it to the hippocampus - the brains memory center - to compare the present threat with the previous ones. When it confirms it is not from a life-threatening source, the hippocampus elevates the senses to very high levels for defense or escape (fight-or-flight) response in a split second.
The negative effects of fear
Fear short-circuits more rational processing pathways in the brain and causes the brain react swiftly the level of the amygdala.
An overwhelming situation known as fear conditioning result from fear. This is the production of similar physical and emotional responses whenever sights sounds, other contextual dedetails of the former event is stumbled upon. This happens most times without the sufferer noticing.
Fear causes people to act unethically. It can cause chronic depression, fatigue and fast ageing.
Long-term memory creation is slowed down by fear. It damages the hippocampus and short-circuits the response pathways.
Fear can cause constant feeling of anxiety. It skyrockets impulsive tendencies. It tricks the mind into believing what is not real.
Festus C. Anaba, B Med.
Tuesday, January 15, 2019
HOW YOUR POSTURE IMPACTS YOUR BRAIN
Posture
Posture is the way we hold our bodies when we sit, stand, walk or lie down.
In their research, a social psychologist of the Harvard Business School, Amy Cuddy and her colleagues in 2010 found that posture affects brain chemistry and the way we see our selves, when they related posture to change in brain chemistry and behavior.
The change in one's brain chemistry goes a long way to affect their mood, learning, memory and sense of confidence. Cuddy and her group were able to establish this by comparing, two groups of students -- high-power pose and low-power pose groups.They observed all blinding protocols to avoid watering down the accuracy of their results. And they found that high-power pose group had their testosterone levels shoot up and cortisol levels lowered, while the low-power pose had their testosterone levels lowered and cortisol level elevated. Testosterone is a male sex hormone linked to power and self-confidence, while cortisol is a stress hormone liked to fear and depression.
Having known how posture affects the brain, let's get to know what postures to continually avoid or maintain.
Bad Postures
Bad posture is sitting, standing, walking or lying badly against gravity. Some of the postures to be avoided as bad postures include:
- Forward head posture (FHP)
The effective weight of the head is felt most while assuming this posture which is almost like slow decapitation. To confirm this, stand for a long time working with your hand-held phone slouching. This posture also cuts down the volume of the thoracic cavity, and in extension, lung capacity resulting in low oxygen delivery to the brain. Low oxygen supply to the brain translates to low brain performance.
- Low-power pose.
- Lying with your knee drawn to the chest.
- Lying on the stomach to sleep is not very good.
Good Postures
Good posture is sitting, standing, walking and lying well against gravity.
The following are postures that enhance brain health and IQ:
- Sit with your trunk and head at 90 degrees with the seat.
- At work, adjust your chair height and work station so you can sit up close to the work well tilted up at you. Then rest your elbows and arms on your chair or desk, keeping your shoulders relaxed
- Sleep with a pillow under your knees or a lumber roll under your lower back. Or, sleep on your side with your knees slightly bent.
Lie decently, sit right, stand straight, pose well and walk tall for optimum brain health and IQ.
Festus C. Anaba, B Med.
Posture is the way we hold our bodies when we sit, stand, walk or lie down.
In their research, a social psychologist of the Harvard Business School, Amy Cuddy and her colleagues in 2010 found that posture affects brain chemistry and the way we see our selves, when they related posture to change in brain chemistry and behavior.
The change in one's brain chemistry goes a long way to affect their mood, learning, memory and sense of confidence. Cuddy and her group were able to establish this by comparing, two groups of students -- high-power pose and low-power pose groups.They observed all blinding protocols to avoid watering down the accuracy of their results. And they found that high-power pose group had their testosterone levels shoot up and cortisol levels lowered, while the low-power pose had their testosterone levels lowered and cortisol level elevated. Testosterone is a male sex hormone linked to power and self-confidence, while cortisol is a stress hormone liked to fear and depression.
Having known how posture affects the brain, let's get to know what postures to continually avoid or maintain.
Bad Postures
Bad posture is sitting, standing, walking or lying badly against gravity. Some of the postures to be avoided as bad postures include:
- Forward head posture (FHP)
The effective weight of the head is felt most while assuming this posture which is almost like slow decapitation. To confirm this, stand for a long time working with your hand-held phone slouching. This posture also cuts down the volume of the thoracic cavity, and in extension, lung capacity resulting in low oxygen delivery to the brain. Low oxygen supply to the brain translates to low brain performance.
- Low-power pose.
- Lying with your knee drawn to the chest.
- Lying on the stomach to sleep is not very good.
Good Postures
Good posture is sitting, standing, walking and lying well against gravity.
The following are postures that enhance brain health and IQ:
- Sit with your trunk and head at 90 degrees with the seat.
- At work, adjust your chair height and work station so you can sit up close to the work well tilted up at you. Then rest your elbows and arms on your chair or desk, keeping your shoulders relaxed
- Sleep with a pillow under your knees or a lumber roll under your lower back. Or, sleep on your side with your knees slightly bent.
Lie decently, sit right, stand straight, pose well and walk tall for optimum brain health and IQ.
Festus C. Anaba, B Med.
Friday, January 11, 2019
HOW QUALITY SLEEP OVERHAULS AND REPAIRS THE BRAIN AND BOOSTS IQ
Sleep is a reversible physiological state and brain process in which an individual has little or no response to environmental stimuli. Humans spend about one-third of their lives sleeping.
The Physiology of Sleep
There are two types of sleep:
- The slow wave or non rapid eye movement (NREP) sleep and
- Rapid eye movement (REM) sleep.
The slow wave or NREM sleep is of four stages which are categorized according to their frequencies into 1,2,3and4 stages. The REM sleep is sometimes called stage 5 sleep by physiologists. Each of the stages of sleep has its own unique characteristics depicted by its brain wave patterns, eye movements, and muscle tone.
The sleep-wake cycle is controlled by circadian rhythms and the daily rhythm in physiology and behavior.
The interplay of two major processes - one that up-regulates sleep and one that up-regulates wakefulness - is thought to control sleep-wake system. This system is linked to the reticular activating system (RAS) of the brain.
Sleep also involves neurotransmitters and hormones that that linked to the circadian rhythm.
Sleep is marked by physiological changes in the body - mainly in the nervous system.
Parts of the Brain Implicated in Sleep
The structures of the brain that are actively involved in sleep and wake cycle include:
- The regular activating system.
- The red nucleus.
- The basal ganglia.
- The pineal gland and others.
Some other parts such as the hindbrain (medulla and pons), the midbrain, the forebrain (diencephalon and telencephalon) are also connected in sleep process, though not actively.
Quality Sleep and Brain Health
Sleep and wakefulness both emanate from the reticular activating system (RAS) of the brain. The RAS is made up of certain neurons associated with wakefulness. When these neurons are charged with enough energy, the brain works optimally and this makes one to be wide awake. But when these neurons are exhausted and weak after so many hours of work, sleep spontaneously sets in. And the brain starts performing below par.
Sleep can take the form of a power nap, which has been shown to recharge the brain speedily when grows weak, according to a study carried out in the USA in 2017, or, a long quality sleep.
Noteworthy is the fact that poor quality sleep full of disturbances is counterproductive. This will even be hazardous to brain health and IQ.
It is therefore, reinvigorating to have adequate quality sleep as and when required. This has long been found to rejuvenate and recharge the neurons - keeping them young and active all the time. This way, brain health is maintained, and IQ is boosted.
Good sleep, good thinking, good products!
Festus C. Anaba, B Med.
The Physiology of Sleep
There are two types of sleep:
- The slow wave or non rapid eye movement (NREP) sleep and
- Rapid eye movement (REM) sleep.
The slow wave or NREM sleep is of four stages which are categorized according to their frequencies into 1,2,3and4 stages. The REM sleep is sometimes called stage 5 sleep by physiologists. Each of the stages of sleep has its own unique characteristics depicted by its brain wave patterns, eye movements, and muscle tone.
The sleep-wake cycle is controlled by circadian rhythms and the daily rhythm in physiology and behavior.
The interplay of two major processes - one that up-regulates sleep and one that up-regulates wakefulness - is thought to control sleep-wake system. This system is linked to the reticular activating system (RAS) of the brain.
Sleep also involves neurotransmitters and hormones that that linked to the circadian rhythm.
Sleep is marked by physiological changes in the body - mainly in the nervous system.
Parts of the Brain Implicated in Sleep
The structures of the brain that are actively involved in sleep and wake cycle include:
- The regular activating system.
- The red nucleus.
- The basal ganglia.
- The pineal gland and others.
Some other parts such as the hindbrain (medulla and pons), the midbrain, the forebrain (diencephalon and telencephalon) are also connected in sleep process, though not actively.
Quality Sleep and Brain Health
Sleep and wakefulness both emanate from the reticular activating system (RAS) of the brain. The RAS is made up of certain neurons associated with wakefulness. When these neurons are charged with enough energy, the brain works optimally and this makes one to be wide awake. But when these neurons are exhausted and weak after so many hours of work, sleep spontaneously sets in. And the brain starts performing below par.
Sleep can take the form of a power nap, which has been shown to recharge the brain speedily when grows weak, according to a study carried out in the USA in 2017, or, a long quality sleep.
Noteworthy is the fact that poor quality sleep full of disturbances is counterproductive. This will even be hazardous to brain health and IQ.
It is therefore, reinvigorating to have adequate quality sleep as and when required. This has long been found to rejuvenate and recharge the neurons - keeping them young and active all the time. This way, brain health is maintained, and IQ is boosted.
Good sleep, good thinking, good products!
Festus C. Anaba, B Med.
Thursday, January 10, 2019
BRAIN AND MUSCLES: TWIN FOR GOOD
Exercise
Exercise is movement of the body while executing a specific task. It could be a normal daily work or a regimented physical exercise aimed at improving physical and mental (brain) health.
Types of exercise include:
Light exercise - as in walking.
Moderate exercise - takes one a little out of breath as in walking up a hill.
Vigorous exercise - takes one out of breath as in running.
Physical exercise is also categorized into:
Aerobic exercise - as in jogging, dancing,etc and
Anaerobic exercise - as in weight lifting, sprint and exercise that involves muscle exertion).
Another categorization include:
Dynamic exercise - change of position as in running or walking.
Static exercise - done at a spot.
Dynamic or aerobic exercise is more preferable for brain health maintenance and IQ boost, as every part of body benefits from the improved blood flow - especially the brain.
Physical exercise has been found to significantly power the brain for intellectual exercise. It involves the movement of the body through contraction and relaxation of the muscles.
So many benefits accompany the contraction and relaxation of the muscles.
Brain
Most of the benefits of muscle contraction and relaxation during exercise reflect mostly on mental health and IQ.
Through the use of modern medical equipment such as Electroencephalograph (EEG), Proton Emission Thomography (PET) machine and functional Magnetic Resonance Imagery (fMRI) scanner, studying the brain, especially in its active mode, has become easier. This has made the study of the brain in regards to exercise almost like a stroll in the park.
Several studies have beamed some rays of light on the anatomical, physiological and psychological effects of exercise on the brain.
Anatomical effects
A certain recent study correlated exercise with increase in the size of the hippocampus which is the brain region responsible for learning and memory. This enlargement is related to the increased volume of grey matter in the hippocampus.
Another study correlated the shrinkage of the amygdala which is the part of the responsible for processing of fear, stress and anxiety with exercise.
Physiological effects
Increased levels of endocannabinoids (cannabis receptors) have been recently linked to exercise. This partly explains the elevation of mood associated with exercise.
A litany of hormones have also been found released in connection with exercise.
Vasdilatation of cerebral blood vessels occurs during exercise allowing adequate flow of blood loaded with oxygen, glucose and other nutrients into brain through the cerebral arteries and outflow of waste-filled blood which would, otherwise, harm the brain, through the cerebral veins.
Cerebral angiogenesis (growth of new blood vessels in the cerebrum) has been linked to exercise.
New findings also reveal that more active people have more acetylcholine receptors than less active people at neuronal synapses. As already x-rayed in earlier posts on this blog, acetylcholine is the neurotransmitter for learning and memory.
New neurons are generated in connection with exercise (neurogenesis). This results in new synapses and increased neuroplasticity for spring-loading the brain with new information resulting in improved skills.
Psychbiological effects
Moderate exercise was found in a recent study to improve abstract thinking, learning and memory.
Exercise has been exploited from antiquity in mood elevation.
These good effects of exercise on the brain, ultimately enhance mental health and IQ.
Festus C. Anaba, B Med.
Exercise is movement of the body while executing a specific task. It could be a normal daily work or a regimented physical exercise aimed at improving physical and mental (brain) health.
Types of exercise include:
Light exercise - as in walking.
Moderate exercise - takes one a little out of breath as in walking up a hill.
Vigorous exercise - takes one out of breath as in running.
Physical exercise is also categorized into:
Aerobic exercise - as in jogging, dancing,etc and
Anaerobic exercise - as in weight lifting, sprint and exercise that involves muscle exertion).
Another categorization include:
Dynamic exercise - change of position as in running or walking.
Static exercise - done at a spot.
Dynamic or aerobic exercise is more preferable for brain health maintenance and IQ boost, as every part of body benefits from the improved blood flow - especially the brain.
Physical exercise has been found to significantly power the brain for intellectual exercise. It involves the movement of the body through contraction and relaxation of the muscles.
So many benefits accompany the contraction and relaxation of the muscles.
Brain
Most of the benefits of muscle contraction and relaxation during exercise reflect mostly on mental health and IQ.
Through the use of modern medical equipment such as Electroencephalograph (EEG), Proton Emission Thomography (PET) machine and functional Magnetic Resonance Imagery (fMRI) scanner, studying the brain, especially in its active mode, has become easier. This has made the study of the brain in regards to exercise almost like a stroll in the park.
Several studies have beamed some rays of light on the anatomical, physiological and psychological effects of exercise on the brain.
Anatomical effects
A certain recent study correlated exercise with increase in the size of the hippocampus which is the brain region responsible for learning and memory. This enlargement is related to the increased volume of grey matter in the hippocampus.
Another study correlated the shrinkage of the amygdala which is the part of the responsible for processing of fear, stress and anxiety with exercise.
Physiological effects
Increased levels of endocannabinoids (cannabis receptors) have been recently linked to exercise. This partly explains the elevation of mood associated with exercise.
A litany of hormones have also been found released in connection with exercise.
Vasdilatation of cerebral blood vessels occurs during exercise allowing adequate flow of blood loaded with oxygen, glucose and other nutrients into brain through the cerebral arteries and outflow of waste-filled blood which would, otherwise, harm the brain, through the cerebral veins.
Cerebral angiogenesis (growth of new blood vessels in the cerebrum) has been linked to exercise.
New findings also reveal that more active people have more acetylcholine receptors than less active people at neuronal synapses. As already x-rayed in earlier posts on this blog, acetylcholine is the neurotransmitter for learning and memory.
New neurons are generated in connection with exercise (neurogenesis). This results in new synapses and increased neuroplasticity for spring-loading the brain with new information resulting in improved skills.
Psychbiological effects
Moderate exercise was found in a recent study to improve abstract thinking, learning and memory.
Exercise has been exploited from antiquity in mood elevation.
These good effects of exercise on the brain, ultimately enhance mental health and IQ.
Festus C. Anaba, B Med.
Tuesday, January 8, 2019
MEDITATION, BRAIN HEALTH AND IQ
Meditation
When the brain is constantly stimulated, its power improves infinitely. No one is born a genius. The very few famous and celebrated geniuses the has ever had such as Thomas Edison, Albert Einstein, William Shakespeare, Isaac Newton, Bernard Nobel, Ben Carson Michael Faraday, Bill Gates, Mark Zuckerberg and so on, were born with their minds like 'tabular rasa' as it is with every other person. Some of these geniuses were labeled morons or dullards during their early school days, but they later turned out to be the greatest minds that have ever existed in the world. So many of these outstanding individuals attribute their mental strength to their attitude of meditation.
Meditation has been proven to be one of the most efficacious ways of uncovering the latent powers of the brain. It is a means of transforming the mind through the application of certain skills or techniques such as mindfulness or focusing of mind on a particular object, thought or activity in order to train attention and awareness for the achievement of emotional, physical and intellectual wellbeing. It could take concentrative or mindfulness form.
A simple way to meditate
A simple way to meditate is to close the eyes and pay attention to the breathe. Then, tense up the muscles and relax them. Bring back the mind when it wonders and refocus attention to the breathe. Do this for five or ten minutes to relax and put the mind in the right position to perform optimally.
The eruption of mental potentials
Meditation has so many ways of erupting the underlying mental potentials. During meditation, the following scenarios occur:
Activities tend to be reduced to the minimum in several areas o. the brain such as the frontal areas, parietal lobe, thalamus, reticular formations to charge the brain with the momentum for potential eruption of ideas.
Reduction in the beta waves in the brain.
Large amounts of grey matter are formed in the hippocampus and frontal areas of the brain which are linked to more positive emotions, sharper focus on life goals and steadier emotional balance.
Reduces activity in the brain's 'me center' which is linked to anxiety and depression.
Reduces activity in the brain's default mode network which is linked to random wandering of thought when the brain is at rest.
All these and many more positive impacts of meditation on the brain support the maximal release of the brain's latent potentials by ploughing its various areas and stirring it up for positive action.
The fruits of meditation
The fruits of meditation could be physiological or psychological.
Physiological
Lowered state of physical arousal.
Reduced respiration rate.
Changes in brain wave pattern
Lowered stress.
Reduction in age-related effect on the grey matter.
Psychological
Lowered anxiety and depression.
Improved mood.
Improved concentration and attention.
Improves social anxiety disorder.
Helping with addiction.
Improved cognitive ability.
Enhanced of working memory and fluid intelligence.
All these and many more are the good fruits of meditation that have been exploited right from antiquity, even when the knowledge of the benefits was still rudimentary.
Festus C. Anaba, B Med.
When the brain is constantly stimulated, its power improves infinitely. No one is born a genius. The very few famous and celebrated geniuses the has ever had such as Thomas Edison, Albert Einstein, William Shakespeare, Isaac Newton, Bernard Nobel, Ben Carson Michael Faraday, Bill Gates, Mark Zuckerberg and so on, were born with their minds like 'tabular rasa' as it is with every other person. Some of these geniuses were labeled morons or dullards during their early school days, but they later turned out to be the greatest minds that have ever existed in the world. So many of these outstanding individuals attribute their mental strength to their attitude of meditation.
Meditation has been proven to be one of the most efficacious ways of uncovering the latent powers of the brain. It is a means of transforming the mind through the application of certain skills or techniques such as mindfulness or focusing of mind on a particular object, thought or activity in order to train attention and awareness for the achievement of emotional, physical and intellectual wellbeing. It could take concentrative or mindfulness form.
A simple way to meditate
A simple way to meditate is to close the eyes and pay attention to the breathe. Then, tense up the muscles and relax them. Bring back the mind when it wonders and refocus attention to the breathe. Do this for five or ten minutes to relax and put the mind in the right position to perform optimally.
The eruption of mental potentials
Meditation has so many ways of erupting the underlying mental potentials. During meditation, the following scenarios occur:
Activities tend to be reduced to the minimum in several areas o. the brain such as the frontal areas, parietal lobe, thalamus, reticular formations to charge the brain with the momentum for potential eruption of ideas.
Reduction in the beta waves in the brain.
Large amounts of grey matter are formed in the hippocampus and frontal areas of the brain which are linked to more positive emotions, sharper focus on life goals and steadier emotional balance.
Reduces activity in the brain's 'me center' which is linked to anxiety and depression.
Reduces activity in the brain's default mode network which is linked to random wandering of thought when the brain is at rest.
All these and many more positive impacts of meditation on the brain support the maximal release of the brain's latent potentials by ploughing its various areas and stirring it up for positive action.
The fruits of meditation
The fruits of meditation could be physiological or psychological.
Physiological
Lowered state of physical arousal.
Reduced respiration rate.
Changes in brain wave pattern
Lowered stress.
Reduction in age-related effect on the grey matter.
Psychological
Lowered anxiety and depression.
Improved mood.
Improved concentration and attention.
Improves social anxiety disorder.
Helping with addiction.
Improved cognitive ability.
Enhanced of working memory and fluid intelligence.
All these and many more are the good fruits of meditation that have been exploited right from antiquity, even when the knowledge of the benefits was still rudimentary.
Festus C. Anaba, B Med.
Tuesday, December 18, 2018
THE BRAIN VERSUS HYDROGENATED FATS
Hydrogenated fats
Hydrogenated fats are fats made up of saturated fatty acids produced by saturating naturally unsaturated fatty acid molecule with hydrogen atoms by introducing hydrogen gas into the unsaturated fat under pressure, and at elevated temperature, quickening the reaction with a catalyst such as nickel. This process is known as hydrogenation.
During the process of hydrogenation, the very reactive double bonds of the unsaturated fats that potentially react with oxidants (free radical) are saturated with hydrogen atoms, leaving them as dormant single bonds. But partial hydrogenation with some specific catalysts only changes the naturally-occurring cis unsaturated fatty acids to their artificial trans isomers known as trans fats. However, saturated fats also occur naturally in both plants and animals. Though, they are mostly found in animals.
Saturated fats are solid at room temperature, while the unsaturated fats are liquid at room temperature. Therefore, in the body of animals with temperatures always above room temperature, both the saturated and unsaturated fats are in liquid state.
Some examples of saturated fats include stearic acid (meat and cocoa butter), myristic acid (cow milk and dairy products), palmitic acid (palm oil and meat), Lauric acid (coconut oil, palm kernel oil and breast milk). Others include caprylic, caproic and capric acids. These are the saturated fatty acids found in diets. Saturated fatty acids lower than six carbon atoms are called short-chain fatty acids.
Since over six decades, it has been demonstrated that unsaturated fats are healthier foods than their saturated counterparts. And the consumption of artificially saturated fats constitutes even a greater danger.
The US department of food and drug administration, recently, decided to phase out trans-fats, which have been found to wreck havoc on memory. An evidence gathered from a research carried out by a group of experts from the University of California correlated memory problems to hydrogenated (processed) fats in 1,018 men and women.
Trans fats metabolism generate a lot of oxidants (free radicals) which damage the brain cells (neurons), especially, the memory center in the hippocampus of the brain. And young people are more badly affected. It is believed that there is no good consumption or exposure level, and no positive purpose for trans fat consumption.
Festus C. Anaba, B Med.
Hydrogenated fats are fats made up of saturated fatty acids produced by saturating naturally unsaturated fatty acid molecule with hydrogen atoms by introducing hydrogen gas into the unsaturated fat under pressure, and at elevated temperature, quickening the reaction with a catalyst such as nickel. This process is known as hydrogenation.
During the process of hydrogenation, the very reactive double bonds of the unsaturated fats that potentially react with oxidants (free radical) are saturated with hydrogen atoms, leaving them as dormant single bonds. But partial hydrogenation with some specific catalysts only changes the naturally-occurring cis unsaturated fatty acids to their artificial trans isomers known as trans fats. However, saturated fats also occur naturally in both plants and animals. Though, they are mostly found in animals.
Saturated fats are solid at room temperature, while the unsaturated fats are liquid at room temperature. Therefore, in the body of animals with temperatures always above room temperature, both the saturated and unsaturated fats are in liquid state.
Some examples of saturated fats include stearic acid (meat and cocoa butter), myristic acid (cow milk and dairy products), palmitic acid (palm oil and meat), Lauric acid (coconut oil, palm kernel oil and breast milk). Others include caprylic, caproic and capric acids. These are the saturated fatty acids found in diets. Saturated fatty acids lower than six carbon atoms are called short-chain fatty acids.
Since over six decades, it has been demonstrated that unsaturated fats are healthier foods than their saturated counterparts. And the consumption of artificially saturated fats constitutes even a greater danger.
The US department of food and drug administration, recently, decided to phase out trans-fats, which have been found to wreck havoc on memory. An evidence gathered from a research carried out by a group of experts from the University of California correlated memory problems to hydrogenated (processed) fats in 1,018 men and women.
Trans fats metabolism generate a lot of oxidants (free radicals) which damage the brain cells (neurons), especially, the memory center in the hippocampus of the brain. And young people are more badly affected. It is believed that there is no good consumption or exposure level, and no positive purpose for trans fat consumption.
Festus C. Anaba, B Med.
Monday, December 17, 2018
FOODS THAT HARM THE BRAIN
Processed Sugar
Processed sugar is the form of sugar extracted from its natural (combined) form. The processing of sugar increases its glycemic index (GI) and also removes its attachments such as vitamins that facilitate its catabolism in the glycolytic pathway. Some other attachments like protein molecules come with the natural sugar help to lower its glycemic index. Therefore sugars are better taken in their natural forms to be released moderately from the rigorous process of digestion when consumed, rather than flood the blood, and, in turn, the brain, when taken in processed form.
Foods with high Glycemic Index are archenemies of the brain, because they flood the blood with sugar. And when sugar-flooded blood is supplied to the brains, it bringings about a trouble state known as sugar surge and plunge - a rollercoaster situation.
The brain, by design, needs only moderate amounts of sugar at a given time to perform its normal functions, but when in excess, the brain is disturbed.
A quintessential analogy of sugar surge is the malfunction of a car engine resulting from fuel-overflow in the carburetor. Just like the car engine malfunctions with excessive fuel in the carburetor, the brain also malfunctions in a flood of it's own fuel - glucose.
The viscious cycle
When the brain senses too much of sugar in the blood, it sends signals to the pancreas to release the hormone insulin which comes in to facilitate the fast movement of the excess sugar in blood to the liver for storage. But the insulin intervention laps up large amounts of sugar from the blood, resulting in a subsequent hypoglycemia (low blood sugar level). Then, the brain is suddenly deprived of sugar, owing to its own excessive reaction to an ugly situation.
Because the brain can, also, not function well with low sugar (glucose), it signals the adrenal gland to release adrenaline that acts on the liver, causing the release of the sugar that has just been stored. As a result of the strength of the signals from the brain, due to the urgency of the need, the liver floods the blood again with sugar (glucose). Then, a repeat of the earlier phenomenon begins. The normal functions of the brain become disrupted. This leads to brain fog with repeated occurrences results in brain fog.
Sugar binge is really a brain doom, and should be avoided.
Alcohol
Excessive alcohol intake strongly impairs the brain. Binge drinking - having five or more drinks in two hours for men or four or more drinks in two hours for women - is associated with blackout, which is a state of inability to remember what happened in a particular time. This happens, mainly to drinkers who drink too much and too fast. Though, small amounts of alcohol enhances brain performance, binge drinking impairs the brain.
Cheese
Cheese is one of the foods that contain high levels of hydrogenated fat. Studies show that foods of this sort injure the brain in the hypothalamus that regulates food intake. Harvard school of public health says this is correlated with obesity and poor memory.
Artificial food coloring (dye)
Artificial or petroleum-based food colouring are harmful to the brain causing some brain diseases such as brain tumors as it enhances inflammation, hyperactivity, Attention Deficit Disorder ADD) and Attention Deficit Hyperactivity Disorder (ADHD) in children and so many other diseases.
These cases can be prevented by eating more of natural foods.
Please check the label of that food you want to pay for. Is it artificially colored? If yes, be wise.
Artificial food sweeteners
Artificial food sweeteners are made of substances with molecules that mimic the the original stimulus of sugar molecules on the tastebuds of the tongue, with most of them producing amplified effects which would be many times more than the normal sweet taste of sugar.
Sugars such as glucose are broken down to release energy, but most of the artificial sweeteners cannot be broken down by the digestive system for effective removal from the internal body environment. Therefore, most of them pile up in organs such as the brain to wreck havoc. Most of these artificial sweeteners constitute threat to the brain and the entire nervous system.
Some of the known artificial sweeteners include sucralase (600 times sweeter than normal sugar), aspartame (200 times), ascesulfame potassium (200 times), Advantame (50 times), cyclamate (50 times), neotame (13,000 times), neohesperidin 340 times and saccharine (700 times).
Corn syrup
High fructose corn syrup has recently been found to stimulate the brain almost like cocaine . Over-stimulation leads to over-use of the brain circuits. This results in significant activity in all areas or centers of the brain, especially, the hippocampus. It burns out the brain affecting learning, memory and emotional wellbeing.
Puffer fish
The tetrodotoxin in puffer fish, which is a neurotoxin found colonizing the skin, liver and other organs of the puffer fish zombifies, and can kill a person who eats it not well prepared. It takes out one's nervous system as it moves through the body. The brain is always the worst-hit.
Over cooked starch
When starchy foods are over cooked, the danger of indigestion sets in as the structures of the carbohydrate molecules change to chemical structures that no enzyme in the got can digest.
These undigested carbohydrates molecules in the gastrointestinal tract (GIT) later get fermented. As a result of the syndrome that later developes, known as leaky gut, free radicals move into the bloodstream, so much of them get into the brain and wreck havoc.
Festus C. Anaba, B Med.
Processed sugar is the form of sugar extracted from its natural (combined) form. The processing of sugar increases its glycemic index (GI) and also removes its attachments such as vitamins that facilitate its catabolism in the glycolytic pathway. Some other attachments like protein molecules come with the natural sugar help to lower its glycemic index. Therefore sugars are better taken in their natural forms to be released moderately from the rigorous process of digestion when consumed, rather than flood the blood, and, in turn, the brain, when taken in processed form.
Foods with high Glycemic Index are archenemies of the brain, because they flood the blood with sugar. And when sugar-flooded blood is supplied to the brains, it bringings about a trouble state known as sugar surge and plunge - a rollercoaster situation.
The brain, by design, needs only moderate amounts of sugar at a given time to perform its normal functions, but when in excess, the brain is disturbed.
A quintessential analogy of sugar surge is the malfunction of a car engine resulting from fuel-overflow in the carburetor. Just like the car engine malfunctions with excessive fuel in the carburetor, the brain also malfunctions in a flood of it's own fuel - glucose.
The viscious cycle
When the brain senses too much of sugar in the blood, it sends signals to the pancreas to release the hormone insulin which comes in to facilitate the fast movement of the excess sugar in blood to the liver for storage. But the insulin intervention laps up large amounts of sugar from the blood, resulting in a subsequent hypoglycemia (low blood sugar level). Then, the brain is suddenly deprived of sugar, owing to its own excessive reaction to an ugly situation.
Because the brain can, also, not function well with low sugar (glucose), it signals the adrenal gland to release adrenaline that acts on the liver, causing the release of the sugar that has just been stored. As a result of the strength of the signals from the brain, due to the urgency of the need, the liver floods the blood again with sugar (glucose). Then, a repeat of the earlier phenomenon begins. The normal functions of the brain become disrupted. This leads to brain fog with repeated occurrences results in brain fog.
Sugar binge is really a brain doom, and should be avoided.
Alcohol
Excessive alcohol intake strongly impairs the brain. Binge drinking - having five or more drinks in two hours for men or four or more drinks in two hours for women - is associated with blackout, which is a state of inability to remember what happened in a particular time. This happens, mainly to drinkers who drink too much and too fast. Though, small amounts of alcohol enhances brain performance, binge drinking impairs the brain.
Cheese
Cheese is one of the foods that contain high levels of hydrogenated fat. Studies show that foods of this sort injure the brain in the hypothalamus that regulates food intake. Harvard school of public health says this is correlated with obesity and poor memory.
Artificial food coloring (dye)
Artificial or petroleum-based food colouring are harmful to the brain causing some brain diseases such as brain tumors as it enhances inflammation, hyperactivity, Attention Deficit Disorder ADD) and Attention Deficit Hyperactivity Disorder (ADHD) in children and so many other diseases.
These cases can be prevented by eating more of natural foods.
Please check the label of that food you want to pay for. Is it artificially colored? If yes, be wise.
Artificial food sweeteners
Artificial food sweeteners are made of substances with molecules that mimic the the original stimulus of sugar molecules on the tastebuds of the tongue, with most of them producing amplified effects which would be many times more than the normal sweet taste of sugar.
Sugars such as glucose are broken down to release energy, but most of the artificial sweeteners cannot be broken down by the digestive system for effective removal from the internal body environment. Therefore, most of them pile up in organs such as the brain to wreck havoc. Most of these artificial sweeteners constitute threat to the brain and the entire nervous system.
Some of the known artificial sweeteners include sucralase (600 times sweeter than normal sugar), aspartame (200 times), ascesulfame potassium (200 times), Advantame (50 times), cyclamate (50 times), neotame (13,000 times), neohesperidin 340 times and saccharine (700 times).
Corn syrup
High fructose corn syrup has recently been found to stimulate the brain almost like cocaine . Over-stimulation leads to over-use of the brain circuits. This results in significant activity in all areas or centers of the brain, especially, the hippocampus. It burns out the brain affecting learning, memory and emotional wellbeing.
Puffer fish
The tetrodotoxin in puffer fish, which is a neurotoxin found colonizing the skin, liver and other organs of the puffer fish zombifies, and can kill a person who eats it not well prepared. It takes out one's nervous system as it moves through the body. The brain is always the worst-hit.
Over cooked starch
When starchy foods are over cooked, the danger of indigestion sets in as the structures of the carbohydrate molecules change to chemical structures that no enzyme in the got can digest.
These undigested carbohydrates molecules in the gastrointestinal tract (GIT) later get fermented. As a result of the syndrome that later developes, known as leaky gut, free radicals move into the bloodstream, so much of them get into the brain and wreck havoc.
Festus C. Anaba, B Med.
Saturday, December 15, 2018
THE MENTAL FOCUS AND IQ BOOSTER: ROSEMARY
Rosemary
Rosemary (Rosemarinus officinalis) is a herb in the family of mint (Lamiaceae) native to the Mediterranean along with other herbs such as the very popular spice thyme. Others include basil, oregano and lavender.
For over 500 years, rosemary has been famous for its use in enhancing rememberance. Studies show that it contains over 12 compounds, which are powerful antioxidant that improve mental (cognitive) performance by scavenging the free radicals that short-circuit the the wiring of the brain neuronal network. This prevents the untimely death of the neurons and reverses brain performance retardation.
The German Commission E recommends 4-6g/day. And 0.1-1.0mL of rosemary essential oil per day.
Pregnant and lactating mothers can consume it as part of food recipe without side effects.
Large amounts of monoterpene ketone, the active substance in rosemary, can seizures.
Rosemary is really a mental focus and IQ booster.
Festus C. Anaba, B Med.
Rosemary (Rosemarinus officinalis) is a herb in the family of mint (Lamiaceae) native to the Mediterranean along with other herbs such as the very popular spice thyme. Others include basil, oregano and lavender.
For over 500 years, rosemary has been famous for its use in enhancing rememberance. Studies show that it contains over 12 compounds, which are powerful antioxidant that improve mental (cognitive) performance by scavenging the free radicals that short-circuit the the wiring of the brain neuronal network. This prevents the untimely death of the neurons and reverses brain performance retardation.
The German Commission E recommends 4-6g/day. And 0.1-1.0mL of rosemary essential oil per day.
Pregnant and lactating mothers can consume it as part of food recipe without side effects.
Large amounts of monoterpene ketone, the active substance in rosemary, can seizures.
Rosemary is really a mental focus and IQ booster.
Festus C. Anaba, B Med.
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