Choose to forget??

Hey guys!! I am back again with another neuroluscious blog ❤ By the way, i didn’t plan on writing today but when i get across this topic i thought why not write it as its short, simple and interesting so Here we go!! Let’s get started!!

I hope you guys are happy, fulfilled and successful ❤

So can we deliberately choose to forget our memories? Yes we can! Perhaps the easiest way to forget something is not to think about it or suppress the memory.

When we think about memories we think we can actively strengthen them.

Jeremy Manning at Dartmouth College, New Hampshire, has found that just telling people to

‘Push thoughts out of their heads,We Don’t know how but people seem to know how to do it’

Suppression of memories is linked to decreased activity in the hippocampus

In PTSD,this won’t work for ptsd patients,they are less able to suppress their memories especially related to traumatic incidents.

Some computer games seem to do the trick for example playing the game Tetris.

Thanks for reading!!Have a beautiful day ❤

Soda-A brain Toxin?!

Hey guys!! I have not been writing for a while because i am trying to enjoy my vacations by watching the rerun of my fav show and reading :p because i just have some few days left :p But still i decided to write again because i was missing it so much 😀

How are you guys doing?? I hope you are doing good ❤ so Let’s dive right into it!

A can of Soda contains 10 teaspoons of sugar!! Can you imagine that?? So why not diet soda??

Today, i will be telling you how both(soda and diet soda can be harmful for our brain.

Now, research suggests how regular soda-especially the fructose in the sugary drinks can damage our brain.
A study published April 2017 by researchers at Boston University that included 2,888 men and women linked sugary beverages—like sodas and fruit Juices

!—to memory loss and reduced brainvolume, especially in the area of the brain that involves memory and learning. In a follow-up study, the same researchers found that people who drink at least one diet(artificially sweetened) soda a day appear to have three times higher risk of having a stroke or developing dementia than those who don’t drink diet sodas


Researchers using data from the Framingham Heart Study (FHS) found that people who drink sugary beverages frequently are more likely to have poorer memory, smaller overall brain volume, and a significantly smaller hippocampus—an area in the brain important for learning and memory.

A study published in the journal stroke talks about the correlation between drinking diet soda and both stroke and dementia.

But how does diet soda does what it does?

Firstly,it tricks our brain into thinking that we have an extra dose of glucose but eventually the brain adapts by overcompensating in other ways

Secondly,it also imbalances our gut microbiome and I mentioned the gut and brain bromance in one of my blogs so their interaction is also disturbed

Your brain will also get use to it and your dopamine will also develop tolerance.and what does that mean?ut simply means you will be requiring more stimuli or more sugar to produce the same amount of dopamine.I have mentioned this in my Caffeine blog that when you consume caffeine you develop what we call tolerance that you keep on wanting more and more for the same effect you got on the first time.So you have to keep on increasing the dose.

One can if any carbonated Drink or soda contains 40 grams of sugar!Drink two cans of coke and your daily recommended carb intake is used up! If you really want a lesson in how bad this coke or soda is for you then go and measure 40 grams of granulated sugar. Now imagine eating that with a spoon!

What happens after one hour of consuming soda

First ten minutes.

Phosphoric acid attacks the enamel and the aspartame acts on the taste bud receptors to trick your body into thinking it has consumed processed sugar

After 20 minutes

Trigger the release of insulin which switches on our fat storage mode.Whatever sugar we will consume will eventually turn into fat for storage

40 minutes

By releasing excitotoxins(dopamine) it has a somewhat similar mechanism of action to that of cocaine

60 minutes and beyond

It will never quench your thirst as it dehydrates rather than hydrates.

A lack of vital water can lead to brain fog,poor concentration ,fatigue and feeling irritable.

So I would highly recommend you to abstain from it as much is possible for you.Once in a while drinking it is not bad although it is still but drinking it every day is definitely something you should never do.You can drink coconut water too.You can drink carrot juice mixed with beetroot.

Bye Bye!!See you soon ❤ Love you guys xoxo

Chronic Stress

Hey guys!! I hope you are doing good 😀 Today, we will be talking about how chronic stress can affect our brain in light of a new research.

Physical and mental health is definitely affected by stress but what happens in our brain under stress?

One new harvard study seeks to find the implications of chronic stress on oir brain which was published in the journal Neurology

Stress over a long period of time can make us feel more tired and irritable.It can disturb our sleep patterns, appetite and can decrease libido(sexual drive).
In their study, the researchers worked with participants with an average age of 49 and no diagnosis of dementia.

There blood cortisol levels were checked before and after eight years.They were also checked for their memory and thinking abilities.

The researchers found that people with high levels of blood cortisol had much poorer memory when compared with peers with normal cortisol levels. Importantly, impaired memory was present in these individuals even before obvious symptoms of memory loss set in.

MRI studies

MRI scans were also conducted to measure their brain volumes.

Those in the high cortisol level group have low brain volumes as compared to low level cortisol group.

Dr Echouffo-Tcheugui

“Our research detected memory loss and brain shrinkage in middle-aged people before symptoms started to show,”

So we should all strive to reduce stress in our lives as much as possible!

But how?

Get enough sleep

Moderate exercise

A good diet-

Some foods that may help to keep cortisol levels stable include:

  • dark chocolate
  • bananas and pears
  • black or green tea
  • probiotics in food such as yogurt
  • probiotics in foods containing soluble fiber
  • Meditation and mindfulness
  • Breathing exercises
  • Get a pet!!
  • One study measured levels of cortisol in children undergoing a standard medical procedure. Those who had a dog present during the procedure had lower cortisol levels than those who did not.
  • Bye bye Love yourself
  • Xoxo

The Neuroscience of Happiness

Hey guys!! How are you guys doing? I hope you are doing good ❤ Today, i will be talking about this positive, beautiful emotion called happiness and how we can get more of it through scientifically tested methods 😀

Let’s dive right into it!!

Heart is used to be considered the seat of all emotions. When we suffer a loss it is said that we are heartbroken. If we are overly emotional it is said that we wear our heart on our sleeves. Now things are changing as neuroscience talks about how brain is the home to all our feelings!

Our brain can be divided into different areas. Two basic divisions are the lower brain(the reptilian brain) and the upper brain(the mammalian brain)Another name for this mammalian brain is NeoCortex. This NeoCortex is itself divided into sections called lobes. There are four large lobes.

Frontal lobe=In higher level thinking

Parietal= movement

Occipital=Vision

Temporal=hearing and speech

The reptilian brain consists of Limbic System which deals with our emotions and now research states that our emotional brain not just consists of limbic system and Prefrontal cortex. Our limbic system have connections with our PreFrontal cortex.

Through functional MRI, it is seen that the left side of the PreFrontal cortex is active when the person is happy and the right side is more active but we are sad. So through finding ways to stimulate our Left Prefrontal cortex can make us more happy!

Now those activities that can stimulate our Left Prefrontal cortex are

Exercise

It can stimulate both the reptilian and the mammalian brain. It releases endorphins the feel good hormones.

Mindfulness Meditation

It can both strengthen the activity of the left Prefrontal cortex and decrease the activity of the right Prefrontal cortex.

Fun and Social interaction

It can both lead to activation of our brain’s pleasure centres.


Enjoying pleasurable activities, doing something that seems to make time stand still, spending time with loved ones, pursuing meaning in its many forms, and celebrating accomplishments stimulate the activity in your left prefrontal cortex.

Bye Bye!!Take care ❤ Love Yourself.

Body memories

Hey guys!! I hope you are doing good ❤ How was ypur day? So, welcome back to another neuroluscious blog 🙂

So let’s get started. Whatever trauma or sexual abuse we have gone through in life even if we don’t remember it our body our somatic memory will remember it for years to follow.

Contemporary research

Pavlov and other psychologists brought about this concept of defensive action which is a series of bodily reflex reactions to harmless stimuli.For example

A rape victim may respond to conditioned
stimuli, such as the approach by an unknown man, as if she were about to be raped again, and
experience panic. Pavlov also pointed out that individual differences in temperament accounted
for the diversity of long term adaptations to trauma.

Abraham Kardiner,who was the first person to systemically describe post traumatic stress noted that individuals who had a traumatic experience had a special vigilance to possible environmental threats.

Recent Research
Dr. van der Kolk is a Boston-based psychiatrist who specializes in post-traumatic stress disorder and has worked with a broad range of clients, from veterans to sexual assault survivors. He says that in order to have an effective therapy we need to keep this in mind,the physiological changes that is stored in our memory.

Trauma rewires our brain system, increases our stress hormone and the amygdala which initiates the fight and flight response which can remain triggered for a long time even after it has subsided.Many trauma victims relive their trauma through fragmented voices,images and emotions which doesn’t seem to be belonging to the past.

Some trauma victims experience dissociation which is literal desensitization in their body or the inability to describe physical sensations.

When you don’t feel safe in your body and shuts down everytime during incidents both innocuous and intimate like massage or sex

The body keeps the score

An amazing book which talks about neuroscientific research about trauma and stress.

So here are some insights from this book

  • Trauma doesnot only affect those who directly experience it but the persons near to him/her can also experience it too.The wives of PTSD patients are more likely to be depressed and the children of the depressed mothers are more likely to be anxious and insecure.Having been exposed to family violence as a kid often makes it difficult to form stable,trusting relationships in adulthood.
  • Years later, traumatized people find it extremely difficult to articulate their traumatic experience in words.
  • Every psychology textbook talks about talking about cognitive therapy which is talking about their life experiences as a way to heal which has really not proved to be so beneficial as there are relapses.
  • Neuroscientific research shows that the trauma or the psychological issue is not a defect of understanding so using insight and understanding to help us understand our trauma doesnot work.

Flashbacks are very common in trauma victims and they can occur at any time.

  • Traumatized people have a lot of sensory overload so they numb their senses or to shut themselves off and they use drugs and alcohol to shut themselves down.
  • 81% of those having borderline personality disorder report childhood abuse and neglect
  • Obesity is often considered a problem.For many individuals eating serves to numb them of their body sensations and anxiety.

Nobody can treat a war,rape, molestation,what has happened cannot be undone but we can deal with the imprint of trauma in our brain, soul and our body., The crushing sensations on our chest associated with anxiety, the nightmares, the fog that keeps you from engaging fully in what you are doing.

  • Traumatized people keep their body shut and their mind closed to keep away from uncomfortable sensations and feelings. Its not surprising that so mny traumatized people are compulsive drinkers and eaters.
  • Drugs cannot cure trauma. They can just dampen the physiology. In a study published, comparing prozac with EMDR, emdr proved to be more beneficial.
  • Cognitive therapy aimed at readjusting their thoughts as the thoughs are irrational as these thoughts are cognitive flashbacks they cannot be readjusted
  • If you don’t know what your brain needs you can’t take care of it. If you don’t feel hunger you can’t nourish yourself. Traumatized people need to learn that they need to tolerate their sensations,befriend their new experiences and cultivate new action patterns. The practice of Yoga helps focus attention on breathing and sensations. Simply noticing what you feel fosters emotional regulation.
  • People can learn to control and change behavior, but only if they feel safe enough to experiment with new solutions, the body keeps the score. Our first priority is to move away from fight and flight response, reorganize their perception of danger and manage relationship.
  • Bye Bye!! Love you all! Take care. Love yourself.

Apples and Brain

Hey guys!! How are you guys doing? I hope you are doing good ❤ Today, We will be talking about how apples are extremely beneficial for our brain health.

Quercetin -An antioxidant


A 2006 study published in the journal Experimental Biology and Medicine found that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons.
In the body, Quercetin acts like natural Claritin and Ibuprofen all at once. In other words, it’s a natural antihistamine and anti-inflammatory.

Increases acetylcholine production

In the Journalof Alzheimer’s disease,apple is found to increase ACETYLCHOLINE production resulting in improved memory in mice having Alzheimer’s disease symptoms.

Prevents Dementia


A study published in the Journal of Food Science in 2008 suggested that eating apples may have benefit for your neurological health.

The study concluded that including apples in your diet significantly decreases oxidative stress which damages your brain cells and so by fighting with this oxidative stress apples can help prevent cognitive decline.It can decrease the risk of neurodegenerative diseases like Alzheimer’s disease.

Reducing the Risk of stroke

A research involving 9,080 men concluded that the intake of apples is related to a decreased risk of thrombotic stroke.Thrombosis is clot in medical terms.Strokes are of two types

Ischemic(Oxygen deprivation) No bleeding oxygen mostly seen in MI patients(heart attack or angina patients)

While Thrombotic one is related to bleeding mostly seen in High blood pressure patients.

Riboflavin,Vit B6 and Thiamine

These vitamins are key in maintaining the nervous system in good health.

Vit B6 and Vit B 12 deficiency can lead to cramps.Especially seen in patients taking PPIs (sante,nexum,omeprazole or esomeprazole)

The Apple peel


Most of the fiber and antioxidants are in the peel, says Dianne Hyson, Ph.D., R.D., a research dietitian at UC Davis in the Department of Internal Medicine.

Malic Acid

Green apples are sore due to malic acid which can reduce muscle pain

Good Bye .Stay healthy and happy ❤

Different postures and memory

Hey guys!! I hope you are doing good <3!! Welcome back!! Today, we will be talking about how sitting, walking and standing might affect our memory. So let’s get started!

Recent research has shown that how exercise is beneficial for our brain and not just that it helps prevent depression. But what about other body postures do they have an effect on us too?

One study covered on Medical News Today earlier this year showed that aerobic exercise helps preserve brain health, keeping neurodegenerative diseases, such as dementia, at bay.

Walking

Research shows that walking 4,000 steps each day can boost cognitive function in older adults.But, 4000 steps 😮
Too much sitting

Another research claims that too much sitting can harm our temporal lobe which process memories nd language.

New Research

This new Research was published in the british journal of Psychology

In the research, the team recruited 24 participants who undertook EEG testing as they performed the memory task in different conditions: while seated on a stationary bicycle, while pedaling, while standing on a treadmill, and as they were walking on a treadmill.

The lead authors observed that the participants visual memory improved when they were cycling or walking rather than when they were seated or simply standing

Minimize mistakes

When it comes to posture,standing helps in minimizing mistakes

The authors wrote

“Our behavioral results indicate that both acute aerobic exercise and upright posture expedited the overall speed of processing as compared to passive and seated conditions, while upright posture additionally served to reduce error rates,”

Aerobic Exercise

Furthermore,their research also shed light through EEG that there are two brain areas which get a boost during aerobic exercise

Frontoparietal Cortex(the attention hub)

And the

Dorsolateral prefrontal cortex(working memory and selective attention)

In short the brain’s executive function functions better with aerobic exercise.

Bye Bye Pals ❤ Take care

Love yourself 😉

Dangers of Sleeping too much

Hey guys!! Welcome back to another of my neuroluscious blog. I hope you are doing good ❤ Today, i will be talking about sleeping too much and its negative consequences. We have all heard of how sleep is oh so beneficial and its so so essential etc etc that we don’t even know how can too much sleep disturb us and sets us up for cognitive problems. I started experiencing this in these vacations and I was really upset about this. Even though i was getting more more sleep approximately 9 hours still I was drowsy in the day. I couldn’t think straight and I was like WTF is this happening and then i realized that i am sleeping a bit too much and i decided to do some research on this oversleeping stuff. Now, luckily i have gained control over this oversleeping of mine.

How much is too much sleep?

Its normally said that sleep beyond seven or eight hours of sleep is too much sleep.

But it still depends upon: genetics

Your genes influence your circadian rhythm, your drive to sleep

Age
You may find you need 7 hours of sleep in your 20s, and 8 hours—or 6.5—in your 50s or 60s.

Activity level

If you have worked hard its quite likely you will be requiring more sleep than required.

Health

Colds,flu,cancer and other ailments require more additional rest than ever.

Life circumstances

Your stress or any change in your life might also cause you to need more sleep.

We are talking about occasional sleep that we all require once in a while after working so hard.

Symptoms of excessive sleep

Sleeping for extended hours

Difficulty in waking up in the morning

Trouble rising from bed

Grogginess on and off during the day

Trouble concentrating

Hypersomnia is the term used for excessive sleep

The study


Launched in June 2017, the online sleep study collected data from more than 40,000 participants in just the first few days.
It took the scientists by surprise that getting 7–8 hours of sleep each night was associated with the highest cognitive functioning. Both shorter and longer duration of sleep caused a dip in performance.

The lead study author Conar said

We also found that people that slept more than that amount were equally impaired as those who slept too little.”

Oversleep and depression

Particularly in younger adults and teenagers oversleep and depression coexist.
Approximately 40% or more adults under 30 have depression with oversleeping
Disruptive sleep is both a symptom and contributing factor for depression.
Women, in particular, may be more likely to oversleep and feel excessively tired during the day if they are depressed.

Consistency is the most important element of a strong, health-promoting sleep routine. Identify the right amount of sleep you need then set up a schedule that enables you to meet that need routinely. It can take a bit of trial and error to get the amount right.

Sweet dreams 😉

Bye bye 🙂 Lots of love

Depression and low Self-esteem

Hey guys! I hope you are doing good ❤ Well, I have a bad headache today 😦 So, lets look at the association between depression and self-esteem through the lens of neuroscience. Depressed people tend to be more into negative self talk about themselves. Low self-esteem is definitely linked to depression. You continuously bring yourself down.You consider yourself not good enough etc etc

But what really happens in the brain?

The Study:
In 2017, researcher and psychiatrist Christopher Davey and his colleagues compared the brain blood flow of 86 unmedicated depressed patients with that of 95 healthy control participants using a type of magnetic resonance imaging (MRI) called functional MRI.

Self-description

This gif shows Posterior cingulate cortex

What they find out through their research was that the front(medial prefrontal cortex)and the back (posterior cingulate cortex) works in a coordinated manner when we are describing ourselves.

Depressed people

When depressed people were reflecting upon themselves there was really no coordination between the front and the back regions of the brain.

When the back region was activated by reflecting the front region becomes overreacted to counteract the back region.

To establish some order,the brain had to overwork too.No wonder why depression can lead to fatigue.

Self system therapy

This is a new treatment which serves to be very effective in counteracting depression.

The first step in this treatment is self awareness that your brain is distorting your own self image due to the uncoordination between the front and the back regions of your brain.

Once you understand this focus your attention to more positive goals and do them more often to boost your self-esteem.

Bye Bye!!Good Luck ❤ Lots of love

Dementia-A normal part of aging?

Hey guys!! How you guys doing? I hope you are doing good ❤ Today, we will be talking about why aging and dementia although closely related are miles apart. An aging person doesn’t necessarily have to have dementia.

We have a commonly held belief that when we get old we are bound to have cognitive impairment. While certainly there are age related cognitive changes but a decline in overall functioning doesnot exist.

Many examples of this myth are present in the media,

scientific literature and everyday life. A particularly

striking example was published in the media three

years ago after an unfortunate on-air moment involving

Don Cherry. Cherry verbally attacked the actions of

Toronto’s City Hall and was subsequently described in

the National Post as “your basic senile grandpa”. While

Cherry’s remarks could have been more eloquently

worded, so could the reporter’s remarks from the

National Post. The comments in the article not only

attribute Cherry’s verbal attack to his age, but also

assume that senility is a “basic” grandfatherly trait.

Majority of the people believe that senility is a trait associated with age 65 Although only 4% of the people above 65 and above have dementia.

After the age of 70 there is a decrease in the volume of the brain which is seen in the prefrontal cortex and the hippocampus.The hippocampus decline is much less as compared to that seen in a person with Alzheimer’s there’s a decrease in blood flow and oxygen consumption as well as there’s a recruitment of additional activation areas.The recruitment of additional activation areas compensates for the volume loss thus it helps to prevent global decline.The ability to encode new information is increased while the recall is difficult and takes much longer. As well the cumulative effect of learning over one’s lifespan actually increases.

The myth that cognitive impairment is inevitable in old age should be busted! Old age doesn’t and wouldn’t set you up for dementia!

Forgetting things from time to time is normal aging but how could you tell the difference between normal aging and dementia

  • Having a hard time remembering recent events?
    • Forgetting names of acquaintances or people you have just met is a normal part of aging. But, forgetting or not recognizing family members and close friends is a sign of dementia.

As we grow older, we experience physiological changes that can cause glitches in brain functions we’ve always taken for granted. It takes longer to learn and recall information. We’re not as quick as we used to be. In fact, we often mistake this slowing of our mental processes for true memory loss. But in most cases, if we give ourselves time, the information will come to mind.

Memory loss is not a part of normal aging!The brain is capable of producing brain cells so no significant memory loss occurs.Your lifestyle,your daily habits and your diet have a huge impact on your brain power.Whatever your age you can always improve your cognitive function.

Many activities are largely unaffected by aging

  • Your ability to do the things you’ve always done and continue to do often.
    • The wisdom and knowledge you’ve acquired from life experience
  • Your innate common sense and your ability to form reasonable arguments and judgments. So,do remember this that you can do whatever you set your mind to.You are amazing ❤ Love yourself.Old age is not a death sentence.Enjoy it if you are old because old is gold 🙂 Don’t let people tell you that you cannot learn new things because you CAN!