memory recall Archives - Amazing Health Advances

Pupil Size in Sleep Reveals How Memories are Sorted, Preserved

The AHA! Team — Fri, 28 Feb 2025 06:29:41 +0000

Cornell University via EurekAlert! – Cornell University researchers have found the pupil is key to understanding how, and when, the brain forms strong, long-lasting memories. By studying mice equipped with brain electrodes and tiny eye-tracking cameras, the researchers determined that new memories are being replayed and consolidated when the pupil is contracted during a substage of non-REM sleep. When the pupil is dilated, the process repeats for older memories. The brain’s ability to separate these two substages of sleep with a previously unknown micro-structure is what prevents “catastrophic forgetting” in which the consolidation of one memory wipes out another one. The findings could lead to better memory enhancement techniques for humans and may help computer scientists train artificial neural networks to be more efficient. The study, under embargo until 11am ET on Jan. 1 in Nature, was led by assistant professors Azahara Oliva and Antonio Fernandez-Ruiz. Over the course of a month, a group of mice was taught a variety of tasks, such as collecting water or cookie rewards in a maze. Then the mice were outfitted with brain electrodes and tiny spy cameras that hung in front of their eyes to track their pupil dynamics. One day, the mice learned a new task and when they fell asleep, the electrodes captured their neural activity, and the cameras recorded the changes to their pupils. “Non-REM sleep is when the actual memory consolidation happens, and these moments are very, very short periods of time undetectable by humans, like 100 milliseconds,” Oliva said. Non-REM sleep is when the actual memory consolidation happens “How does the brain distribute these screenings of memory that are very fast and very short throughout the overall night? And how does that separate the new knowledge coming in, in a way that it doesn’t interfere with old knowledge that we already have in our minds?” The recordings showed that the temporal structure of sleeping mice is more varied, and more akin to the sleep stages in humans, than previously thought. By interrupting the mice’s sleep at different moments and later testing how well they recalled their learned tasks, the researchers were able to parse the processes. When a mouse enters a substage of non-REM sleep, its pupil shrinks, and it’s here the recently learned tasks – i.e., the new memories – are being reactivated and consolidated while previous knowledge is not. Conversely, older memories are replayed and integrated when the pupil is dilated. “It’s like new learning, old knowledge, new learning, old knowledge, and that is fluctuating slowly throughout the sleep,” Oliva said. “We are proposing that the brain has this intermediate timescale that separates the new learning from the old knowledge.” The research was supported by the National Institutes of Health, the Sloan Foundation, the Whitehall Foundation, the Klingenstein-Simons Fellowship Program, and the Klarman Fellowships Program. Journal Nature Article Title Sleep micro-structure organizes memory replay To read the original article click here.

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How Trauma Impacts Memory

AHA Publisher — Wed, 13 Oct 2021 07:00:37 +0000

Dr. Caroline Leaf – In this podcast (episode #322) and blog, I am going to talk about how memory changes over time, what influences memory loss, and how we can all improve our memory. Contrary to popular belief, memory doesn’t just get worse as we age. It changes from being detail-focused to becoming more conceptual and integrated based on our many experiences. The brain is in fact the only organ that can get better with age, which is great news! But there is a caveat: to get better, we need to know how to use the brain well. If we don’t use our brain properly, then memory, amongst other things, can decline. We need to remember that the mind is separate from the brain and powers the brain; the brain responds to our mind. The mind is like the power that charges your cellphone and computer, which are like the brain and body parts. Whatever we do with our minds will affect our brains. The mind is the phenomenal and powerful ability we have as humans to think, feel and choose. (These three are a triad and can never be separated.) Through our minds, we process information from the world into our brains. This processing of information changes the way energy flows through the brain, creating a neurochemical, electromagnetic and genetic response in the brain, which results in a thought being built from proteins into the brain that looks like a tree. This whole process is called neuroplasticity. Like a tree is made of branches and roots, a thought is made up of “branches and roots”, which are our memories. Memories are literally what is inside a thought: all the knowledge in the form of details, information, emotions, choices, and perceptions. The causes of memory loss are multiple, including: 1. TBIs (traumatic brain injuries) 2. Learning disabilities 3. Dementias 4. Autism 5. Brain tumors 6. Substance addictions 7. Suppressed trauma and toxic habits Uncontrolled toxic thinking has the potential to create a state of low-grade inflammation across the body and brain, affecting cortisol levels, hormones, inflammatory factors, brain functionality and even the telomeres on chromosomes, all of which can impact our memory. Toxic trauma involves something that happened to us that was out of our control, and often results in a pervasive feeling of threat. It includes things like adverse childhood experiences, traumatic experiences at any age, war trauma, and all forms of abuse, including racial aggression and socioeconomic oppression. Trauma is probably the hardest thought pattern to work on, but it is so essential because trauma is built into the brain, mind and body as an actual physical structure made of proteins and has high energy and intensity due to the data and emotions attached to the event. They are volcanic and will explode, and if undealt with, can contribute to cognitive decline. Toxic trauma requires a lot of work, time, grace, and self-compassion, as it involves embracing, processing, and reconceptualizing things that are generally incredibly painful and upsetting, which is why I always recommend working through this process with a mental health professional. Toxic habits are negative behavioral patterns that have been established over time, like getting irritated in traffic, snapping at a loved one, or allowing ourselves to go down worry “rabbit holes” by always seeing the negative. Because we build toxic habits into our mind over time and repeat them often, they can feel like they’re a natural part of us. But they really aren’t, because we aren’t wired for toxicity. They’re destructive habits that can cause lots of toxic stress in our brains and bodies and impact our memory. They need to be identified, uprooted, and reconceptualized into constructive thinking habits. For more on toxic thoughts and trauma, see my latest book Cleaning Up Your Mental Mess and my recent clinical trials. 8. Unmanaged toxic stress. If we aren’t managing the stressors of life, this can affect our protein thought trees with their memories, which, in turn, can create a lot of mini patterns of brain damage. Over time, this damage can negatively impact the memories inside of our thoughts, as well as the process of memory-building. Indeed, it’s a well-established fact that unmanaged, chronic stress can damage the brain and body, increasing our vulnerability to disease and affecting memory over time. There is a significant amount of research indicating that suppression of thoughts, which causes mental distress, is related to telomere shortening (shortening the ends of chromosomes), biological aging and cognitive decline. (For more on this also see my latest book Cleaning Up Your Mental Messand my recent clinical trials.) 9. Not learning. Our brain is a hungry organ when it comes to knowledge. We need to be learning and brain-building every day or, over time, we can build up toxic waste in the mind and brain, which can also affect memory, as I spoke about in detail in a recent podcast and blog. 10. Lack of sleep. We know a lack of good quality sleep has a negative impact on memory formation, amongst a myriad of other factors. One of the main reasons people don’t sleep well is because of unmanaged mental health, which can create a dysregulated pattern in the brain that affects the processing of information. 11. Diet and exercise. Other lifestyle factors, such as diet and exercise, are also important to consider when it comes to memory. 12. Changes in the brain’s biology. Some of the changes in the brain associated with unmanaged minds include brain mass shrinkage, brain inflammation, changes in the DNA (such as shortening of telomeres), damage to neurons, reduced blood and oxygen flow to the brain, and incoherent brainwave patterns in different areas of the brain (such as the entorhinal cortex, which is very important in the processing of information, and the hippocampus, which is involved in the conversion from short to long-term memory in thoughts). There are many factors that can affect the brain’s biology, including those discussed in the previous points above. But the great news is that it is possible to protect memory and improve brain health, even as you age! You can do this by: 1. Leading a life of mind-management: This means developing the habit of self-regulating how you think, feel and choose in response to the experiences of life for pretty much the whole time you are awake. The mind-brain-body (psychoneurobiology) link is well established in the scientific literature, and what it consistently shows is that it’s important that we learn how to catch and alter our thoughts and reactions before they become toxic neural networks and habits that damage the mind, brain and body. Toxic thoughts, depression and anxiety are signals of a mental mess—something that we, as humans, all experience. Indeed, a mental mess isn’t something we should be ashamed of; rather, we need to learn how to manage this mess and listen to our mind and body’s signals so that they don’t increase our vulnerability to disease and cognitive decline. One of the best ways to manage your mind and deal with everyday stressors is to make self-regulation a daily habit. To this end, I recommend using my Neurocycle mind-management technique, which I discuss in detail in my latest book, Cleaning Up Your Mental Mess and my app Neurocycle. The Neurocycle is a way to harness your thinking power through mind-management that I have developed and researched over the past three decades; any task that requires thinking can use it, which means everything can, because you’re always thinking! This de-stressing, self-regulation technique can really work with any issue, and can be done anywhere, any place and at any time—all you need is you! First, calm the brain down by breathing deeply. I recommend breathing in for 5 counts and out for 11 counts, and repeating this technique 3 times (for around 45 seconds). Then, GATHER awareness of the emotional and physical warning signals your body is sending you, such as tension in your shoulders, forgetfulness or feelings of unease. Embrace these signals; don’t judge them or try to suppress them. Now, REFLECT on how you feel; ask, answer and discuss why you are feeling the way you do. Use specific sentences, like “I tend to forget things when…”. What is happening during the day that may be affecting how you manage your life experiences and build thoughts into your brain? After reflecting, WRITE down what you feel and why. This will help you gain clarity into your thinking and behavior. Then, RECHECK what you have written, looking for your triggers and the thought patterns you may have developed that are affecting how you build memory. For example, you may notice that you start stressing before work, which affects how you function at the office. What is your “antidote”? How will you reconceptualize this way of thinking and acting to improve how you manage this stress? Lastly, take action. I call this step the ACTIVE REACH. This can be a positive statement that validates your feelings, or an action, such as having more “thinker moments” in your day, where you switch off to the external and onto the internal and just let your mind wander and daydream for about a minute. These thinker moments help calm down anxious thinking and reboot your mind, improving your brain health and ability to build memory. This mind-management process is also a great way to detox trauma and negative thinking habits that can affect memory, as discussed above. 2. Recognizing that “young” is often a feeling: Recent research highlighting the effect of chronic unmanaged stress and cognitive decline shows an interesting link between subjective age and health. It appears that people who feel younger, regardless of their actual age, tend to have a greater sense of wellbeing, better cognitive functioning, better memory formation, less inflammation, lower risk of hospitalization and longer lifespans. It appears that thinking about “feeling younger” can act as a stress buffer and improve overall wellbeing, which is why it is important to remember that age is often just a number! 3. Brain-building: As mentioned above, learning and brain-building is so important when it comes to memory formation and the overall health of our brains. Brain-building means training the brain to learn how to learn in an organized and meaningful way, and it is something that everyone can learn how to do! Throughout the brain-building process, it is important to remember that our mind and brain health depend on healthy, strong thoughts. When we stop learning and thinking deeply, we negatively affect our brain health, building up toxic waste in the brain that can set us up for cognitive decline. So, brain-building helps you with the harder work of detoxing. Just like not cleaning your teeth will affect your dental health, not learning can damage the brain, setting off a cascade of consequences. You need to keep learning every day for mental health! The actual process of brain-building is quite rapid. Genes are activated within a few minutes, and a single neuron may gain thousands of new dendritic branches in a very short time. My early researchshowed up to 75 percent improvement in academic, cognitive, social, emotional, and intellectual function when people were taught how to build their brain and harness deep, intellectual thought. When you build your brain, you build your resilience and your intelligence. This changes the way that energy flows through the brain, optimizing its function and cognitive flexibility. Brain-building also uses the thousands of new baby nerve cells that are born when we wake up each morning in a process called neurogenesis. Some great ways to brain build are: Make a list of books you have been meaning to read, and schedule in time to read them!If you are not a big reader, or if your list is really long, you may be interested in the app Blinkist, which teaches you key ideas from thousands of bestselling non-fiction books in a short period of time. (For a free week see https://blinkist.com/drleaf). Audiobooks are also great if you are not a big reader, or if you are doing things around the house like cleaning...

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Top 6 Natural Ways for How to Improve Memory

AHA Publisher — Wed, 22 Sep 2021 07:00:20 +0000

Jillian Levy, CHHC via Dr. Axe – If you’re relatively young and healthy, improving your memory may not be the health goal you’re currently most focused on. However, memory impairment is an issue that shouldn’t be taken lightly, considering one’s memory is tied to many other brain functions and serves as a window into their overall cognitive health, and it’s never too early to find ways for how to improve memory. Is it really possible to improve your memory? Research suggests that yes, it is. Experts’ advice regarding how to improve memory and other cognitive functions, such as concentration and decision making, include: learning new information regularly eating an anti-inflammatory diet exercising getting enough sleep potentially trying certain supplements, including nootropics Top 6 Ways for How to Improve Memory How exactly can you improve your memory and concentration? Here’s what to focus on and how to improve memory naturally: 1. Keep Learning New Things Challenging yourself with new tasks and “breaking out of your comfort zone” is a great way to encourage neuroplasticity, which is the ability of the brain to form and reorganize synaptic connections in response to learning and experiences. Neuroplasticity basically describes how your brain literally adapts to challenges and things you do over and over again by forming new connections, and it’s a great way for how to improve memory. It can be easy to get into a monotonous routine in older age, but continuing to develop new skills is essential for keeping the brain sharp and attentive. The best brain-boosting exercises to try are those that require concentration, full engagement and a bit of mental effort. Any activity or hobby that requires hand-eye coordination and complex motor skills is also great for the brain. Ideally you want to practice exercises that you can become increasingly good at over time, since progress is rewarding and fun. Some examples include: learning a new instrument or language building things with your hands playing chess dancing golfing doing crossword puzzles or playing board games 2. Eat an Anti-Inflammatory Diet One important aspect of improving your memory is providing your brain with the fuel it needs to protect against damage (like free radicals and oxidative stress) and operate at its best. That’s why eating an anti-inflammatory diet is among the natural ways for how to improve memory. A diet aimed at protecting cognitive function should be one filled with produce that is packed with antioxidants (colorful fruits and vegetables) plus protein, healthy fats and other anti-inflammatory ingredients. You’ll want to include plenty of “brain foods” that support focus and memory, such as: Healthy fats, such as olive oil, avocado, coconut, nuts like walnuts, egg yolks, ground flaxseed and flaxseed oil High-antioxidant foods, such as leafy greens, peppers, onions, citrus fruits, berries, broccoli, dark cocoa, acai, turmeric, herbs, etc. Cold-water “fatty fish,” such as salmon, tuna, halibut, trout, mackerel, sardines and herring Superfoods like wheatgrass, seaweed and algae Green tea and coffee in moderation Wine in moderation (about one glass a day for women, two for men) 3. Exercise Getting regular exercise has been shown in studies to help protect both short- and long-term memory. It helps your brain stay sharp by: Increasing circulation and oxygen to your brain Boosting neuroplasticity by stimulating growth factors and neuronal connections Managing inflammation and supporting a healthy immune system Reducing the risk for disorders that can contribute to memory loss, such as diabetes and cardiovascular disease Building resiliency against stress Reducing fatigue Releasing endorphins that fight depression Aerobic exercises like brisk walking, swimming and cycling are among the best options for older adults for how to improve memory through exercise. 4. Get Enough Sleep Sleep makes a big impact not only on your energy level, but also your focus, memory, problem-solving abilities, emotion regulation and creativity. Researchers have even found that getting enough sleep plays in a role in memory consolidation, which takes place during the deepest stages of sleep. On average, adults need between seven to nine hours of sleep per night to feel their best. Some tips for getting better sleep include: Stick to a regular schedule to support your circadian rhythm (aka your internal clock). Go to bed at the same time every night, and get up at the same time each morning. Limit screen time at night, and instead do something relaxing, such as reading, mediating or writing. Blue light emitted by electronics such as TVs, tablets, phones, and computers can mess with your ability to sleep well. Soothing activities, such as listening to music, meditation or yoga, can improve cognitive abilities, including focus, creativity, memory and learning. One study found that meditation and music significantly enhanced both subjective memory function and objective cognitive performance in adults with cognitive decline. Cut back on alcohol, caffeine, sugar and spicy foods, especially close to bedtime. Taking a nap, especially after learning new information, may also help you remember things more easily, according to some studies. 5. Prioritize Relationships to Fight Loneliness Studies show that meaningful relationships in one’s life and a supportive social circle can actually help defend the brain against damage, since these decrease loneliness. To boost your mood and brain function, make an effort to maintain relationships and reach out to others often. Try finding a community that you can actively engage in, such as a church or faith group, fitness center, sports team, volunteer organization, etc. Laughing with others, as well as physical affection, also help release “happy hormones,” such as oxytocin, that can aid in cognitive health. Intentionally seek out and spend time with positive people. Playing with children and pets is another great stress-reducer that can make life more playful and help you to take things less seriously. Here’s a tip: If you find it difficult to keep up with an active social life and remember events, try staying organized with help from calendars, planners, maps, shopping lists, file folders and address books. Doing these types of things has been shown to be associated with enhanced memory among older people. 6. Consider Taking Supplements Like Nootropics How can I improve my memory fast? Let’s say you’re cramming for an exam and looking for ways to help you retain information. Nootropics may come into handy. These supplements, some of which contain caffeine or other stimulating ingredients, tend to help with focus and possibly memory. Nootropics cover a broad range of focus–boosting drugs, herbs and supplements, such as: Adaptogen herbs, like ginseng and rhodiola Medicinal mushrooms, such as cordyceps Amino acids, like L-carnitine Creatine DHA/fish oil B vitamins, especially B12 Coffee or green tea extract Gingko biloba Theobromine A number of others Each nootropic supplement works in a unique way and has its own specific mechanisms of actions. Many are capable of altering levels of certain neurotransmitters, enzymes or hormones in the brain, such as: acetylcholine adrenaline dopamine serotonin GABA This allows these supplements to increase energy and motivation, promote blood flow and help protect the brain from oxidative stress — another option for how to improve memory. If you’re more focused on short-term information recall than preserving your long-term memory, other tips for improving memory include: Studying in a place free of distractions (no television, music, phones, etc.). Utilizing mnemonics, which are associations you make between terms and something else you’re familiar with. You can also add in humor to make ideas more memorable. Learning the information over a longer period of time rather than cramming. Focusing on the big-picture concepts. Grouping similar concepts and terms together, so you mix new material with things you already know. Using visualization, photographs, charts and other graphics. Rehearsing the information out loud to yourself. Risk Factors for Memory Impairment Researchers have found that a number of lifestyle habits and health conditions are often associated with memory loss. Some of the biggest risk factors for experiencing cognitive decline and memory impairment include: Having a history of heart disease or diabetes. Eating a diet that’s low in antioxidants and healthy fats but high in processed foods, added sugar and saturated fat (such as from foods like factory-farm red meat, whole milk, cheese products, and desserts like and ice cream). Hormonal issues, including thyroid imbalances, low testosterone and low estrogen. Chronic stress. Too much stress can actually damage brain cells due to its effects on hormone levels, inflammation and even gut health. Taking certain medications, such as cold and allergy medications, sleep aids, and antidepressants. A sedentary lifestyle. Having an unhealthy balance between work and leisure time/not enough time for relaxation. Loneliness and having few close relationships. Conclusion How can I sharpen my memory? Based on available research, here’s how to improve your memory: Keep learning, and try neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information and improve your memory at any age. Eat an anti-inflammatory diet. Exercise. Get enough sleep. Prioritize relationships to fight loneliness. Take supplements, such as nootropics. To read the original article click here.

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Do You Make Decisions Based on How You Feel About Memories, Not How They Actually Happened?

AHA Publisher — Wed, 17 Mar 2021 07:00:36 +0000

University of California – Davis via EurekAlert – When we recall a memory, we retrieve specific details about it: where, when, with whom. But we often also experience a vivid feeling of remembering the event, sometimes almost reliving it. Memory researchers call these processes objective and subjective memory, respectively. A new study from the Center for Mind and Brain at the University of California, Davis, shows that objective and subjective memory can function independently, involve different parts of the brain, and that people base their decisions on subjective memory — how they feel about a memory — more than on its accuracy. “The study distinguishes between how well we remember and how well we think we remember, and shows that decision making depends primarily on the subjective evaluation of memory evidence,” said co-author Simona Ghetti, professor at the UC Davis Department of Psychology and Center for Mind and Brain. The work is published March 9 in the journal eLife. Postdoctoral researcher Yana Fandakova, now an investigator at the Max Planck Institute for Human Development in Berlin, graduate student Elliott Johnson and Ghetti tested objective and subjective memory. After showing volunteers a series of images of common objects, the researchers showed them pairs of images and asked them to determine which of the two they had seen before. The volunteers were asked to rate the memory as “recollected,” if they experienced it as vivid and detailed, or as “familiar” if they felt that the memory lacked detail. In some of the tests, image pairs included a target image and a similar image of the same object. In others, the target was shown with an unrelated image from the same original set. For example, a chair might be shown with another chair shown from a different angle, or with an apple. This experimental design allowed the researchers to score objective memory by how well the volunteers recalled previously seeing an image, and subjective memory by how they rated their own memory as vividly recollected or merely familiar. Finally, participants were asked to select which images to keep or discard, assigning them to a treasure chest or trash bin. The team also used functional MRI to measure brain activity during this task. Scoring Objective and Subjective Memory The results showed higher levels of objective memory when participants were tested with pairs of similar images. But, people were more likely to claim that they remembered vividly when looking at pairs of dissimilar images. Participants were more likely to base their decision about whether to keep or trash an image on how they felt about a memory rather than its objective accuracy. To give a real-world example, a person could have a vivid memory of going to an event with friends. Some of the actual details of that memory might be a bit off, but they may feel it is a vivid memory, so they might decide to go out with the same people again (after the pandemic). On the other hand, if someone has learned to use similar power tools doing odd jobs around the house, their memories about those objects may be quite specific. “But you might still feel that you are not recalling vividly because you might question whether you are remembering the right procedure about the right tool. So, you may end up asking for help instead of relying on your memory,” Ghetti said. The fMRI data showed that objective and subjective memory recruited distinct cortical regions in the parietal and prefrontal regions. The regions involved in subjective experiences were also involved in decision making, bolstering the connection between the two processes. “By understanding how our brains give rise to vivid subjective memories and memory decisions, we are moving a step closer to understanding how we learn to evaluate memory evidence in order to make effective decisions in the future,” Fandakova said. To read the original article click here.

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Is Sitting Always Bad for Your Mind? A New Study Suggests Maybe Not

AHA Publisher — Mon, 19 Oct 2020 07:00:57 +0000

Colorado State University via EurekAlert – It’s generally accepted health advice that adults of all ages should sit less, move more, and engage in regular exercise to feel better and reduce the risk of chronic diseases. However, when it comes to the brain and cognition, a new study of older adults from Colorado State University suggests that some sedentariness isn’t all bad, so long as basic physical activity benchmarks are being met. The research, from Assistant Professor Aga Burzynska in the CSU Department of Human Development and Family Studies, examined the association between sensor-measured physical activity and cognitive performance in a sample of 228 healthy older adults, aged 60 to 80. Published in Psychology and Aging, the results showed that, as expected, adults who engaged in more moderate-to-vigorous activity had better speed, memory, and reasoning abilities. However, the data also revealed that adults who spent more time sedentary performed better on vocabulary and reasoning tasks. The study could be a bit of good news for a population of Americans who spend a significant amount of time sitting for work and for leisure. SENSITIVE MEASUREMENTS The association between increased physical activity and improved cardiovascular and metabolic health is one that’s well documented, according to Burzynska. But the link between different intensities of daily physical activity and cognitive health is less understood, especially in older adults. “We know that as we grow older, even if we do not have any cognitive impairments, people aged 60 and up already show some decreases in speed, executive functioning, and memory. Those decreases are totally within a normal range, but this study was looking to understand how our behaviors and habits may correlate with cognitive outcomes in older age,” Burzynska said. What differentiates this study from others is the way the researchers measured daily physical activity, using scientifically validated sensors that are more accurate than your average, consumer-based activity tracker. Other studies rely on self-reported data to measure physical activity, “and we already know that people like to overestimate their daily movement and underestimate the time they spend sitting,” Burzynska said. “If you ask, ‘How long did you sit today?’ people will perhaps say 2 to 3 hours when the reality is more like 6 to 8 hours,” she added. Further, where other studies might use only one or two measures of cognition and a general definition of physical activity, Burzynska’s study employed a broad assessment that tested 16 cognitive tasks. In addition, they measured and controlled for socioeconomic and health factors, such as employment status, income level, aerobic fitness, blood pressure, and mobility issues. “Our study has pretty high-quality measures that cannot be done ‘quick and dirty’,” Burzynska said. Older adults who participated in the study wore the sensor on their hip for a span of seven days, during which the sensor captured the daily time they spent sitting or in light versus moderate-to-vigorous physical activity. FLUID VS. CRYSTALLIZED COGNITION The cognitive assessment prompted participants to select patterns, fill-in-the-blanks, and identify shapes, among other tasks — the results of which helped researchers gauge if there was a correlation between physical activity and fluid vs. crystallized cognition. So-called “fluid” abilities, such as speed and memory, problem solving, and reasoning skills, tend to decline throughout adulthood; yet, participants in the study who engaged in moderate-to-vigorous physical activity performed better on fluid tasks, suggesting that exercise might stave off some of the typical effects of brain aging. However, most participants in the study did not spend a significant amount of time in physical activity; in fact, data showed that, on average, most participants spent less than 2.7% of their time engaged in moderate-to-vigorous activities. Those older adults who instead sat more hours each day performed better on knowledge-based activities, like vocabulary tests or reading comprehension. These “crystallized” abilities tend to strengthen with age as adults acquire more knowledge and experience. Interestingly, the researchers observed no associations between light physical activities — such as doing laundry, cooking, or other household chores — and cognition. Although replacing sedentariness with light physical activity has been recommended for better metabolic health, there is no evidence of such a relationship at the cognitive level. While the results are purely correlations and have no clear causes, the researchers speculate that when people are sedentary, they’re likely to be engaging in educational, stimulating activities, like reading, playing games or puzzles, or attending plays, which might serve to boost crystallized cognition. “There’s this big push within health and wellness that sitting is always bad for your body, that being a couch potato is not good,” Burzynska said, “and although our earlier studies indicated that the brains of those who spend more time sitting may age faster, it seems that on the cognitive level, sitting time may also be meaningful.” WAYS TO SPEND OUR SITTING TIME However, future studies are needed to determine how exactly the participants spent their time sitting before any definitive conclusions can be made about sedentary activity and cognitive health. Burzynska says the study reinforces the recommendation that regular exercise is good for general health, but for those older adults who might not be able to be physically active, engaging in more cognitively demanding activities may also be an option. “I don’t think I would in any way suggest that we should engage in more sitting, but I think trying to be as physically active as possible and making sure that you get stimulated in your sedentary time — that it’s not just spent staring at the TV — that this combination might be the best way to take care of your brain,” she said. “I hope it sends some positive message for those of us who have had limited opportunities to exercise during the pandemic.” In the quest for long-term brain health, it seems balance is the answer. “When you exercise, enjoy your exercise. Maybe sometimes think, ‘Yeah I’m going to go sit now and enjoy a really good book,” Burzynska added.

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Can Sleep Protect Us from Forgetting Old Memories?

AHA Publisher — Thu, 06 Aug 2020 07:00:14 +0000

University of California – San Diego via EurekAlert – From lowering your risk of obesity and cardiovascular disease to improving your concentration and overall daily performance, sleep has been proven to play a critical role in our health. In a new study, researchers at University of California San Diego School of Medicine report that sleep may also help people to learn continuously through their lifetime. Writing in the August 4, 2020 online issue of eLife, researchers used computational models capable of simulating different brain states, such as sleep and awake, to examine how sleep consolidates newly encoded memories and prevents damage to old memories. “The brain is very busy when we sleep, repeating what we have learned during the day. Sleep helps reorganize memories and presents them in the most efficient way. Our findings suggest that memories are dynamic, not static. In other words, memories, even old memories, are not final. Sleep constantly updates them,” said Maksim Bazhenov, PhD, lead author of the study and professor of medicine at UC San Diego. “We predict that during the sleep cycle, both old and new memories are spontaneously replayed, which prevents forgetting and increases recall performance.” Bazhenov said that memory replay during sleep plays a protective role against forgetting by allowing the same populations of neurons to store multiple interfering memories. “We learn many new things on a daily basis and those memories compete with old memories. To accommodate all memories, we need sleep.” For example, imagine learning how to navigate to a parking lot by going left at one stop sign and right at one traffic light. The next day, you have to learn how to get to a different parking lot using different directions. Bazhenov said sleep consolidates those memories to allow recollection of both. “When you play tennis, you have a certain muscle memory. If you then learn how to play golf, you have to learn how to move the same muscles in a different way. Sleep makes sure that learning golf does not erase how to play tennis and makes it possible for different memories to coexist in the brain,” said Bazhenov. The authors suggest that the restorative value of sleep may be what is lacking in current state-of-the-art computer systems that power self-driving cars and recognize images with performances that far exceed humans. However, these artificial intelligence systems lack the ability to learn continuously and will forget old knowledge when new information is learned. “We may need to add a sleep-like state to computer and robotic systems to prevent forgetting after new learning and to make them able to learn continuously,” said Bazhenov. Bazhenov said the study results could lead to developing new stimulation techniques during sleep to improve memory and learning. This may be particularly important in older adults or persons suffering from learning disabilities. “While sleep is certainly involved in many important brain and body functions, it may be critical for making possible what we call human intelligence — the ability to learn continuously from experience, to create new knowledge and to adapt as the world changes around us,” said Bazhenov. To read the original article click here.

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4 Nutrients That Can Supercharge Your Brain Function

AHA Publisher — Wed, 05 Aug 2020 07:00:57 +0000

Lori Alton via NaturalHealth365 – Are you feeling “frazzled?” For many people, the seemingly endless stream of data from social media, online news sources and cable TV can create a mentally fatiguing sense of “information overload.” But, an assortment of natural brain nutrients may be able to help. Scientific research shows that these nootropic (brain function-enhancing) compounds can speed up brain processing, increase alertness and motivation, improve memory, diminish anxiety and stress and even fight cognitive decline. In other words, these supplements can help to “supercharge” cognitive function – while promoting clarity, focus and a sense of calm. Let’s take a look at four of the very best brain nutrients for sharpening mental abilities and combating tension. Boost Memory and Mood with Bacopa Bacopa monnieri – also known as Brahmi, water hyssop and Indian pennywort – has long been revered in the Ayurvedic healing system for its ability to enhance brain function while decreasing anxiety and stress. Bacopa contains constituents called bacosides – powerful antioxidant and anti-inflammatory agents that neutralize disease-causing free radicals. In addition, they arrest the harmful peroxidation of fats that can contribute to neurodegenerative conditions such as Alzheimer’s disease. In animal studies, bacopa extracts were shown to reverse memory impairment and signs of dementia. These studies also demonstrated that bacopa increased the growth and branching of brain nerve cells – significantly improving the animals’ spatial memory. In addition, animal studies have shown that bacopa supplementation modulates the production of neurotransmitters (the brain’s chemical messengers), reduces brain inflammation, promotes the all-important connections between brain cells and increases blood flow to the brain. And, yes, human studies on bacopa have been even more promising! In one double-blind, placebo-controlled trial published in Psychopharmacology, researchers gave healthy young volunteers 300 mg of bacopa a day for twelve weeks. They found that the bacopa extracts significantly improved the speed with which the volunteers processed visual information – as well as improving memory, enhancing attention and accelerating learning rate. A natural healer might recommend a bacopa amount of 500 mg a day to enhance cognitive function. Of course, check first with your own doctor before supplementing. Gotu Kola: The “Go-To” Brain Nutrient for Supporting Cognitive Function and Relieving Stress Botanically known as Centella asiatica, gotu kola has a long history of use in Traditional Chinese Medicine to treat epilepsy, insomnia and anxiety. Like bacopa, gotu kola may be referred to as “Brahmi,” although the two herbs are unrelated. But, similar to bacopa, gotu kola has brain-boosting abilities. There is evidence that extracts from this Asian herb can help alleviate age-related mild cognitive impairment – the slight but noticeable decline in cognitive function that can accompany normal aging. In one placebo-controlled study of elderly adults, two months of gotu kola supplementation caused significant improvements in attention and reaction time, especially when given at the highest amounts of 750 mg, daily. Improvements were also seen in short-term working memory, word recognition, spatial memory and picture recognition – leading the team to remark that gotu kola has the potential to combat age-related cognitive decline in the healthy elderly. Keep in mind, this versatile brain nutrient also has stress-relieving and mood-lifting effects that may help it to reduce anxiety and depression. For maximum benefit, look for a high-quality formulation standardized to contain asiaticosides and asiatic acid. Natural healers may advise gotu kola amounts at around 500 mg a day – but, as we like to say, check with your integrative physician before supplementing. Two Vision-Improving Brain Nutrients Share a Surprising Link with Cognitive Function Lutein and zeaxanthin are carotenoids – natural plant pigments with powerful antioxidant and disease-fighting abilities. Levels of lutein and zeaxanthin are concentrated in the macula at the center of the retina – where they help to protect against threats to vision such as age-related macular degeneration, chronic inflammation and the damaging effects of blue light. These beneficial carotenoids are also found in the brain. And, scientists have recently discovered an intriguing fact: People with the highest levels of lutein and zeaxanthin in the macula and plasma also happen to have the highest cognitive capabilities. Studies have shown that higher levels of these carotenoids in the brain are associated with better brain function and performance in the areas of learning, memory, perception, decision-making and motor coordination. Naturally, this finding has piqued the interest of researchers, with nine different clinical studies dedicated to exploring this connection. Lutein and Zeaxanthin Can Enhance Memory and Recall – and “Buffer” Cognitive Decline The research shows that oral intake of lutein and zeaxanthin increases the processing of visual signals and enhances memory retention, causing improvements in cognitive function. In a year-long study published in 2017 in Nutrients, researchers set out to determine whether daily supplementation with 10 mg of lutein and 2 mg of zeaxanthin could improve cognitive function in healthy volunteers aged 18 to 30. The team found that the supplements resulted in significant improvements in memory, reasoning and complex attention – the ability to entertain and assess simultaneous, complicated ideas in the mind before appropriately acting on them. Supporting this sort of sophisticated “mental juggling” is particularly valuable in these days of widespread multi-tasking, split screens and divided attention! By the way, it isn’t only young, healthy individuals who benefit from lutein and zeaxanthin supplementation. In a year-long study of elderly adults published in 2017 in Journal of the International Neuropsychological Society, the carotenoids improved complex attention, learning and memory while increasing brain blood flow. The impressed researchers concluded that the supplements benefited neurocognitive function, thereby “buffering” cognitive decline. You can boost dietary intake of lutein and zeaxanthin with healthy amounts of organic carrots, pumpkins, kale, spinach, squash and corn. These carotenoids are also available as a supplement – but be sure to check with your doctor to see what’s best for you. No doubt, confusion, mental fatigue and brain fog can all take a toll on performance and quality of life. The natural brain nutrients listed above can help sharpen memory and reasoning skills and get you “back in the game.” Sources for this article include: LifeExtension.com, NIH.gov, NIH.gov, ClevelandClinic.org To read the original article click here. 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