Memory Archives - Amazing Health Advances

Bizarre-Looking Fungus Improves Cognition & Immunity, New Research Suggests

The AHA! Team — Mon, 08 Sep 2025 05:25:40 +0000

Lori Alton via NaturalHealth365 – Gastroesophageal reflux disease, or acid reflux as it is often known, is one of the most common health complaints among adults. So much so that medications to treat the symptoms make up the third highest-selling class of drugs in the United States. Of all the medicinal mushrooms, tremella mushrooms are undoubtedly the strangest looking, with a translucent white color and a complicated-looking arrangement of frills and folds that causes them to resemble reef coral. Botanically labeled as tremella fuciformis, tremella mushrooms are commonly known by nicknames that range from the charming (snow mushrooms) to the creepy (witches’ butter). You may also hear them referred to as snow fungus, white fungus, and white jelly mushrooms. But these intriguing fungi are so much more than visual oddities. Valued as adaptogens and immune system boosters in traditional Chinese medicine for thousands of years, tremella mushrooms are now impressing contemporary researchers. A clinical study in the Journal of Medicinal Foods concluded that tremella extracts can help protect brain cells and improve cognition and memory in patients with cognitive impairment. You won’t want to miss out on the far-reaching “head-to-toe” benefits of these fascinating fungi. Tremella mushrooms help reverse memory loss and slow the progression of neurodegenerative diseases In a double-blind, controlled trial involving 75 individuals with subjective cognitive impairment, the researchers set out to assess the efficacy and safety of tremella. They found that participants who received between 600 and 1,200 mg a day of tremella for eight weeks experienced greater memory and executive function improvements than those in the control group. The team concluded that tremella could be safely used to improve memory and enhance cognition. A 2022 study published in Nutrients explored tremella mushrooms’ ability to act against oxidative stress and brain inflammation that contribute to neurodegenerative diseases. The researchers found that tremella mushrooms contain polysaccharides with anti-amyloidogenic properties (this forbidding-sounding word means that they act against the buildup of harmful amyloid-beta plaque implicated in Alzheimer’s disease). They also have antioxidant and anti-apoptotic effects, meaning they can prevent the death of brain cells. One specific tremella polysaccharide, TL04, was found in animal studies to confer protective effects through the mitochondrial pathway. The team concluded that polysaccharides in tremella are “promising neuroprotective agents” with “enormous potential” to inhibit the progression of neurodegenerative conditions such as Alzheimer’s disease, Parkinson’s disease, Huntingdon’s disease, and ALS. Tremella combats inflammatory intestinal diseases by enhancing immunity and gut microbe diversity In a 2021 study published in Frontiers in Immunology, researchers concluded that polysaccharides in tremella mushrooms have the potential to alleviate inflammation and tissue damage caused by ulcerative colitis. These beneficial carbohydrates also support the health of the gut microbiome by increasing microbial diversity and renewing populations of beneficial bacteria such as Lactobacillus. As these bacteria’s metabolites help regulate the immune system, this also supports immune defenses. Studies have shown that polysaccharides can directly activate immune system components such as macrophages and T-cells. While more study is needed, the implications are promising. Promote and protect skin health, radiance, and hydration Tremella mushrooms contain potent antioxidants that reduce skin inflammation and help to protect against photoaging (another word for wrinkles and age spots induced by the harmful ultraviolet rays in sunlight). In addition, their polysaccharides have humectant properties, meaning they can draw moisture into the skin. In a 2021 study published in the International Journal of Immunopathology and Pharmacology, a 0.05 percent formulation of tremella polysaccharides performed as well in hydrating skin as a 0.02 percent formulation of hyaluronic acid – and it accomplished this at only 14 percent of the cost! Researchers endorsed tremella polysaccharides for rehydrating the skin and protecting and repairing the skin barrier. Tremella polysaccharides also help to increase the production of collagen, a protein that promotes skin firmness and elasticity (the sought-after qualities that give skin a youthful appearance). Access benefits through diet, supplements, or topical application Whole tremella mushrooms are available fresh or dried in markets and health food stores. Dried mushrooms should be soaked for an hour to rehydrate before using in recipes. While fresh tremella mushrooms are perfectly edible and nutritious – packed with dietary fiber, plant-based protein, essential vitamins, and minerals – they have a gelatinous texture that some people find off-putting. That said, their flavor is subtle and mild, and they blend in well with soups, stews, stir-fries, and casseroles. Powdered tremella is also available as a supplement. Use a reputable vendor, and choose an organic product certified by the NSF (National Sanitation Foundation) or USP (United States Pharmacopeia). You can also find tremella in topical serums, facial masks, and lotions. Before supplementing with tremella, you may want to get the “thumbs-up” from your holistic healthcare provider. Unsurprisingly, tremella mushrooms have also exhibited effects against cancer, diabetes, fatty liver disease, and obesity. While much of their potential is still unexplored, their obvious benefits are causing them to emerge as an exciting natural intervention against chronic and degenerative diseases. Sources for this article include: NIH.gov Liebertpub.com RealSimple.com Mdpi.com FrontiersinImmunology.org SagePub.com To read the original article click here.

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Protect Your Brain Health with These 4 Powerful Nutrients

The AHA! Team — Mon, 18 Aug 2025 05:23:26 +0000

Lori Alton via NaturalHealth365 – Perhaps you’ve heard people joke about having “senior moments,” those temporary lapses of memory that can leave you searching for a word — or a lost set of car keys. Perhaps you’ve even had a few yourself. Is this a sign of poor brain health? Unless they occur so frequently that they interfere with daily life, these little lapses are probably just a sign of normal age-related memory loss – and of the inevitable fact that your brain is getting smaller every year. Loss of brain mass can threaten cognition, memory, mood – even life itself Brain shrinkage, or loss of volume in the brain, is a normal part of aging. However, abnormally pronounced brain shrinkage puts you at risk for cognitive and movement disorders – and even stroke or premature death. Research shows that people with smaller brain volumes have a 96 percent increase in their risk of stroke – as well as a 58 percent increase in risk of death from all causes. Cardiovascular disease can be a major contributor to brain shrinkage. In one study, patients with coronary artery disease were found to have significantly smaller amounts of gray matter – with worse performances on cognitive tests. Diabetes, sleep disorders, stress, and obesity can all accelerate brain shrinkage as well. Lifestyle factors, such as a toxic diet, a lack of physical activity, smoking, and excessive drinking, can also speed the process. Neuroscientists say brain shrinkage can be slowed significantly with lifestyle changes. In addition to following a healthy diet and getting active, you can protect your brain by supplementing with the following four nutrients. Combine three different B-complex vitamins for brain health B-complex vitamins help to regulate homocysteine, an amino acid associated with heart disease. High levels of homocysteine cause brain shrinkage and dementia – especially when the body is deficient in B vitamins. Doctors say it’s important for aging people to maintain optimal B vitamin levels, especially those with high homocysteine levels. Three of the B-complex vitamins – vitamin B-12, vitamin B-9, and vitamin B-6 – are especially helpful in retaining brain volume. Vitamin B-12, or cobalamin, is found in fish, meat, and dairy. It is needed by the body to metabolize fatty acids, an important component of brain cells. People with B-12 deficiencies experience shrinkage at a rate that is 5 times faster than that of people with higher levels. Vitamin B-9, known as folate, occurs naturally in leafy vegetables, legumes, fruits, and organ meats such as beef liver. In one study, people with higher folate levels experienced slower rates of brain atrophy – as well as a longer period of time progressing from mild cognitive impairment to full-blown dementia. Vitamin B-6, or pyridoxine, is important in the production of neurotransmitters and the absorption of vitamin B-12. It occurs naturally in meat, fish, dairy, lentils, and brown rice. In a controlled trial published in the scientific journal PLoS One, adults over 70 with mild cognitive impairment were given 800 mcg of folate, 500 mcg of vitamin B-12, and 20 mg of vitamin B-6 daily for two years and experienced brain shrinkage at a rate of 30 percent slower than the control group. For participants with elevated homocysteine at the beginning of the study, results were even more dramatic — they slowed their brain shrinkage rate by 53 percent. Are high-fat diets bad for the brain? Healthy fats – such as the omega-3 fatty acids in fish oils and nut oils – are a major part of brain cell membranes, and optimal levels can play a key role in protecting your brain. Higher levels of the omega-3 components known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are associated with larger brain volumes. When DHA and EPA levels drop, age-related cognitive deficits worsen. Major depressive disorder and bipolar disorder are both associated with abnormal distributions in the brain of fatty acids. People with Alzheimer’s disease also show low levels of fatty acids. Omega-3s protect against over-excitation – a primary cause of age-related brain cell damage – while decreasing inflammation and protecting against damage from stress. Pomegranate juice sharpens memory and improves cognition Pomegranates are rich in anti-inflammatory, antioxidant, and neuroprotective plant-based compounds called polyphenols. This flavorful juice can help reduce overall fat content in obese people, help regulate blood sugar, and fight inflammation – “win/win” scenarios in the fight against brain shrinkage. And researchers have found that a mere 8 ounces of pomegranate juice a day can improve cognition and memory. Compound from grapes and berries may enlarge memory center Resveratrol is a phenol in red grapes, red wine, and darkly pigmented fruits such as blueberries. Studies showed that resveratrol increased volume in the hippocampus – the part of the brain associated with memory. It also helped protect against oxidative damage that leads to brain cell death and reduced injury to brain endothelial cells with high-fat diets. In a 2014 study published in the Journal of Neuroscience, adults who were overweight but otherwise healthy were given 200 mg of resveratrol daily for 26 weeks. Researchers found that resveratrol improved connections between the hippocampus and frontal sections of the brain and served to increase memory performance. They noted resveratrol’s potential as a novel strategy to maintain brain health during aging. As baby boomers round the corner into advanced age, avoiding loss of brain volume becomes a must for optimal health. Never underestimate the power of good (organic) nutrition and healthy lifestyle changes. Editor’s note: Discover the best ways to avoid and even REVERSE the signs of dementia, own the Alzheimer’s and Dementia Summit created by NaturalHealth365 Programs. Sources for this article include: NIH.gov Lifeextension.com NIH.gov NIH.gov To read the original article click here.

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Surprising Secret to Sharper Memory & Mental Clarity

The AHA! Team — Fri, 08 Aug 2025 05:20:18 +0000

Lori Alton via NaturalHealth365 – A familiar staple of spice racks and kitchen cabinets, rosemary is prized by cooks for the piquant flavor it lends to recipes. However, recent research shows that this common culinary herb provides some uncommon benefits when it comes to cognitive function and recall. A British study found that sniffing the essential oil of this ancient herb can improve memory by a remarkable 75 percent, making it a possible treatment for memory problems. Further supporting this, a 2024 study published in Adv Gerontol found that inhaling rosemary essential oil helped elderly participants improve performance in mental tasks, particularly word recognition and proofreading, highlighting its potential for enhancing cognitive function. How did researchers arrive at these results about rosemary? The British study, conducted by psychologists at Northumbria University in Newcastle, involved 66 people. Some were exposed to a rosemary-scented room, in which four drops of essential oil were placed on an aroma stream diffuser and switched on for five minutes before the participants entered. Another group worked in an unscented room. The psychologists found that the participants in the rosemary-scented room performed between 60 and 75 percent better on assorted memory tasks and simple arithmetic than the control group – an impressive result. As part of the study, researchers took blood samples to detect levels of 1,8-cineole, a constituent of rosemary linked to improving memory function. Participants in the rosemary room had higher levels of cineole, demonstrating that the compound can enter the bloodstream through inhalation. In their findings, the team concluded that rosemary could have implications for treating memory impairments, especially in older adults experiencing some decline. Rosemary seems particularly helpful in promoting “prospective memory,” helping people remember future events such as appointments or medication schedules. New studies build on earlier research In an earlier study published in 2003 in the International Journal of Neuroscience, researchers examined the effects of rosemary and lavender and found that rosemary produced significant enhancements in performance for overall memory quality. Interestingly, lavender oil deterred memory, probably because of its mildly sedating effects. While lavender helped people feel more “content,” compared to the placebo, rosemary helped people feel simultaneously more content and alert. In a study of aromatherapy published in Psychogeriatrics, researchers examined the effects of rosemary and lemon administered in the morning – and lavender and orange in the evening – on patients with dementia. The team found that patients experienced significant improvement in personal orientation – with no side effects. Other studies have supported the ability of rosemary to both promote concentration and enhance memory of past events. Research corroborates ancient wisdom Scientifically known as Rosmarinus officinalis, natural healers have long used rosemary to boost the immune system, reduce inflammation, fight pathogens, and promote healthy digestion. Although modern research is exciting, rosemary’s ability to improve memory and facilitate learning has been known since antiquity. The ancient Greeks treasured the herb for its memory-enhancing properties, and it was customary for scholars to wear strands of rosemary in their hair when taking exams. The herb’s useful effects were no secret in Elizabethan England, either. Shakespeare alludes in several plays to “rosemary for remembrance.” Fight cancer and oxidative stress in your brain The antioxidant value, or ORAC score, of rosemary, is a massive 3,300, giving it the same potent free radical-fighting power as goji berries. This herb is rich in carnosic acid, an antioxidant that fights oxidative stress in the brain. Another constituent, carnosol, is strongly antioxidant and anti-inflammatory as well. Researchers have found that carnosol selectively targets cancer cells while leaving healthy cells unharmed. Of course, studies into the cancer-fighting effects are ongoing. Regarding usage, some natural health experts recommend adding a few drops of essential rosemary oil to a diffuser and running it for about an hour daily. For topical use, dilute a small amount of the essential oil in a carrier oil and massage it onto your upper neck for potential cognitive benefits. We suggest you check with a trusted holistic healthcare provider before using any herb to enhance memory. This is especially important if you have any brain health issues. Sources for this article include: NIH.gov Medicalnewstoday.com Dailymail.co.uk NIH.gov To read the original article click here.

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How Purpose, Gratitude & Control Safeguard Your Memory, Mood & Modality

The AHA! Team — Wed, 06 Aug 2025 18:12:43 +0000

S.D. Wells via Natural News – What if the secret to protecting your memory wasn’t found in a pill or a brain game, but in something far simpler—happiness? Happiness as a Brain Protector: A 16-year study reveals that higher levels of well-being (happiness, purpose, autonomy) predict better memory retention and slower cognitive decline—not the other way around. Beyond Traditional Factors: Well-being’s benefits persisted even after accounting for exercise, social connections, and stress reduction, suggesting it independently supports brain health. Autonomy Matters: Participants who felt more in control of their lives showed stronger memory performance, highlighting empowerment as a key cognitive safeguard. Actionable Well-Being Strategies: Cultivating meaningful relationships, purposeful activities, gratitude, and lifelong learning may offer long-term protection against memory decline—starting at any age. Happiness Could Be the Key to Preserving Memory, Landmark 16-Year Study Finds” What if the secret to protecting your memory wasn’t found in a pill or a brain game, but in something far simpler—happiness? A groundbreaking 16-year study published in Aging & Mental Health reveals that individuals with higher levels of well-being experience slower memory decline as they age. Tracking over 10,000 adults aged 50 and older across England, researchers discovered that emotional health—encompassing happiness, purpose, and autonomy—may be a powerful predictor of long-term cognitive function. The findings challenge conventional approaches to brain health, suggesting that cultivating well-being could be as crucial as diet or exercise in safeguarding memory. The study, conducted by researchers from the University of Liverpool and University College London, measured participants’ memory and well-being every two years from 2002 to 2018. Using a simple word-recall test—a reliable indicator of early dementia risk—they found that those with higher well-being scores consistently outperformed their peers, even after accounting for factors like depression, exercise, and social activity. Lead researcher Amber John emphasized the significance: “Our findings are important in proposing that good well-being predates better memory rather than vice versa. This suggests that improving well-being could protect against subsequent memory decline.” Unlike fleeting happiness, well-being in this study was defined as a deeper sense of fulfillment, confidence, and control over one’s life. Notably, participants who felt more autonomous showed the strongest memory retention, hinting that empowerment—not just positivity—plays a critical role. While the exact mechanisms remain under study, prior research suggests multiple pathways linking well-being to cognitive health. Positive emotions reduce chronic stress, which damages brain regions like the hippocampus—a hub for memory formation. Social engagement and purposeful activities, both linked to happiness, also stimulate neural connections. Yet this study went further: even after controlling for exercise, social ties, and mood disorders, well-being still predicted better memory. Joshua Stott, a senior researcher, called it “an important step toward understanding the interplay between well-being and memory over time.” Emma Taylor of Alzheimer’s Research UK, though not involved in the study, noted the implications: “People over 50 who reported they felt happier and more fulfilled in life had a better memory over time.” While causation isn’t proven, the correlation is strong enough to rethink prevention strategies. A New Prescription for Brain Health: Cultivate Joy Traditional approaches to memory preservation often focus on avoiding harm—quitting smoking, managing stress—but this study flips the script, urging proactive well-being. Researchers recommend evidence-backed practices: Meaningful relationships: Strong social ties boost both happiness and cognitive resilience. Purpose-driven activities: Volunteering, hobbies, or work aligned with personal values enhance mental acuity. Autonomy: Making daily choices, however small, reinforces a sense of control. Gratitude practices: Simple habits like journaling positives can shift long-term well-being. Taylor added, “It’s never too late to start taking steps to keep our brains healthy throughout our lives.” In a world where dementia looms as a growing public health crisis, this study offers a hopeful, accessible strategy: prioritize happiness. While more research is needed, the message is clear—well-being isn’t just a luxury; it’s a potential lifeline for the aging brain. As science continues to explore natural protections against cognitive decline, one truth emerges: a joyful life may be the best medicine of all. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies, including happiness, for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate disease and disorder. Sources for this article include: NaturalNews.com NaturalMedicine.news To read the original article, click here

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Ingredient In Coffee Improves Your Memory (It’s NOT Caffeine)

The AHA! Team — Fri, 02 May 2025 05:34:35 +0000

Al Sears, MD, CNS – If you think the caffeine in your morning cup o’ joe is solely responsible for its coveted brain-boosting benefits, you’re not alone. After all, caffeine is a key reason why 81% of Americans get their day going by drinking at least two cups of coffee every day.1 And studies prove this naturally occurring herbal stimulant can improve both short-term and long-term memory2,3 increase alertness and reduce fatigue,4 and enhance cognition.5 But coffee has a special helper that most people don’t know about. I’m talking about a little-known compound called trigonelline, a unique form of vitamin B3 (niacin). Trigonelline, which is also found in fenugreek seeds, Japanese radishes, and hemp seeds, has been shown to:6 Increase spatial learning and memory Support nervous system development Enhance mitochondrial function and Increase key neurotransmitters in the hippocampus of the brain But its key brain benefit is that it suppresses neuroinflammation. As a regular reader, you know how dangerous inflammation is, and how it’s often a key factor in chronic diseases, especially in the brain. You see, breakthrough research confirms that amyloid plaques – the misfolded proteins that are a key symptom of Alzheimer’s disease – are caused by a breakdown of the immune system, triggered by widespread inflamm-aging. Amyloid plaques prevent neurons from working properly. When your brain is inflamed and your immune system can no longer clear away these rogue proteins, they cluster together and gum up the signaling networks between your neurons. Eventually, it leads to memory loss and confusion. At the same time, inflammation squeezes the blood vessels in your brain, restricting oxygen supply, causing cell damage, loss of brain tissue, and cell death. A new study, aimed at investigating the therapeutic potential of trigonelline, revealed it may effectively treat Alzheimer’s, Parkinson’s, epilepsy, and depression7 by preventing oxidative stress.8 Oxidative stress can feel like brain fog, chronic fatigue, or a headache. It can also result in memory loss, infections, and serve as a catalyst for inflammatory diseases.9 Preventing oxidative stress helps control your body’s inflammatory response. The implications of these studies for trigonelline as a neuroenhancer, and for coffee lovers are huge. Coffee lovers can rejoice in knowing there is truly something special about their cup of joe other caffeinated beverages can’t match. Get The Most Out Of Your Cup Of Coffee Drinking a cup or two of coffee is the best way to increase trigonelline levels. Here’s what I recommend: Choose Arabica coffee. While both Arabica and robusta coffee beans contain this brain-saving enzyme, concentrations are twice as high in Arabica. Look for certified organic beans. Not only are they higher in antioxidants, they don’t use any synthetic chemicals or fertilizers. I also suggest looking for “Fairtrade” on the label. This protects traditional small coffee farmers. Drink it fresh. Grind your coffee at the time you wish to drink it. This maximizes the flavor and prevents oxidation. Coffee’s healing properties are best when brewed fresh. Drink it black. The best benefits of coffee are delivered in its purest state. Adding dairy products and sweeteners may alter the taste, but it will also diminish the rewards. If you’re not a fan of coffee, you can supplement with fenugreek capsules. I suggest taking 500 mg a day. To Your Good Health, Al Sears, MD, CNS References: Buchholz K. “How many cups of coffee do Americans drink each day?” January 2023. https://www.statista.com/chart/19524/cups-of-coffee-drunk-by-americans-per-day/ Accessed on November 30, 2023. Sherman S, et al. “Caffeine Enhances Memory Performance in Young Adults during Their Non-optimal Time of Day.” Front Psychol. 2016; 7: 1764. Borota D, et al. “Post-study caffeine administration enhances memory consolidation in humans.” Nat Neurosci. 2014 Feb;17(2):201-3. Nehlig, A. “Is caffeine a cognitive enhancer? J Alzheimer’s Dis. 2010;20(S1):S85-S94. Zhang B, et al. “Cognition and brain activation in response to various doses of caffeine: a near-infrared spectroscopy study.” Front Psychol. 2020 July 3;1393. Aktar S, et al. “Transcriptomics and biochemical evidence of trigonelline ameliorating learning and memory decline in the senescence-accelerated mouse prone 8 (SAMP8) model by suppressing proinflammatory cytokines and elevating neurotransmitter release.” GeroScience. 2023. Zia S, et al. “Unlocking therapeutic potential of trigonelline through molecular docking as a promising approach for treating diverse neurological disorders.” Metabolic Brain Disease. 2023. Chowdhury A, et al. “Trigonelline insulates against oxidative stress, proinflammatory cytokines and restores BDNF levels in lipopolysaccharide induced cognitive impairment in adult mice.” Metab Brain Dis. 2018;33(3):681-691. Pizzino G, et al. “Oxidative stress: Harms and benefits for human health.” Oxid Med Cell Longev. 2017:8416763. To read the original article click here.

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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 Hard Is It to Stop Antidepressants?

AHA Publisher — Fri, 02 Dec 2022 08:00:18 +0000

Dr. Caroline Leaf – In this podcast (episode #435) and blog, I talk to clinical researcher and fellow at University College London Dr. Mark Horowitz on his own experience on psychiatric medication, the many myths surrounding antidepressants, safely withdrawing from psychiatric drugs, and so much more! Mark works in London as a Clinical Research Fellow in the NHS and an Honorary Clinical Research Fellow at UCL while training as a psychiatry. As well as his work in this field, he has also completed a PhD in the neurobiology of depression and the pharmacology of antidepressants at the Institute of Psychiatry, Psychology and Neuroscience at King’s College London. But Mark does more than study psychiatric medications. As he notes, “At the same time as researching the way in which antidepressants worked I have also been taking this medication since I was a medical student. It was not until 15 years later that I tried to come off this medication as I wondered whether it was responsible for the fatigue which had led to me being diagnosed with the sleep disorder, narcolepsy. When I tried to come off this antidepressant over 4 months I received a very abrupt education into antidepressant withdrawal symptoms. I experienced insomnia, panic attacks, dizziness, anxiety and low mood. This was nothing like the Woody Allen-level neurosis that had led me to start them in the first place – and I had experienced nothing like it before. It was also something that I had not been taught about at medical school or in psychiatry training. I soon learnt by reading the academic literature available that the psychiatrists and academics at the institution I had studied at and others like them around the world had little helpful to say about withdrawal effects from antidepressants – they recommended stopping the drugs over 2 to 4 weeks, and reported that the symptoms were mild and brief. Many prominent academics with close ties to pharmaceutical companies attacked academics and patients who complained of trouble coming off their antidepressants, accusing them of malingering, or seeking legal payments. Instead, the place where I found the most useful advice was online peer-support websites (especially Surviving Antidepressants) filled with people trying to come off their antidepressants. There I found people describing the exact same symptoms I had experienced: like me, their symptoms were neither mild, nor brief. And this was not a handful of people – instead I found tens of thousands of people with near identical complaints. None seemed to be malingerers, in it for a buck or ignorant – they all had been told by doctors that there would be no major issue in coming off their medication and all had been given unhelpful advice by their doctors to come off in just a few weeks. Even more helpfully for me, these online groups described a better way to come off antidepressants: going down by small amounts, that become smaller and smaller as the total dose got lower, and going down to very tiny amounts before completely stopping. I am using this method to come off the antidepressant I have been on for so many years, as well as the other psychiatric drugs I ended up being prescribed, in what I now see as a prescribing cascade, where adverse effects led to more medications. Reducing my medication has greatly improved the tiredness, problems with memory and concentration that have plagued me for years (and for which I was given psychiatric and neurological explanations).” Indeed, based on his research and experience, Mark has written an excellent paper about how to come off antidepressants that was published in The Lancet Psychiatry and widely reported. He also works with other doctors and the public how to teach people how to safely taper off antidepressants and other psychiatric medications based on his own personal and professional experiences, and the realization that he has been “misled on how difficult it is to stop psychiatric medications”. Mark has dedicated his career to “re-evaluating the other information he has taken for granted about psychiatric medications, how they work, what they are treating and what their long-term effects might be” and helping people who are suffering find ways to heal and be at peace within their own minds. Mark is also one of the authors of the groundbreaking study on the serotonin depression myth that recently made headlines around the world. As mentioned in my interview with journalist and mental health advocate Robert Whitakerand my interview with psychiatrist, researcher and professor Dr. Joanna Moncrieff, the chemical imbalance theory has been around for a long time. From the 1970s, drug companies and many mental health professionals have largely marketed psychiatric drugs as anti-psychotic, anti-depressive, or anxiolytic (anti-anxiety)—cures combating a particular disease, notwithstanding the lack of evidence for chemical imbalances or other pathologies related to mental illness. This was recently highlighted in the groundbreaking systematic review study led by Dr. Mike Horowitz, Dr. Joanna Moncrieff and their team. As they note in their study on the serotonin theory of depression (alongside many other mental health professionals and advocates), the chemical imbalance approach is shaped by the assumption that symptoms of depression and other mental health issues are caused by a brain chemical abnormality, and that psychotropics like anti-depressants help rectify this abnormality and improve mental health. Even though this hypothesis dominates the way we think about mental health, we have no evidence that it is the best way to understand mental issues, as Mark and his team point out. First, there is no strong evidence that mental struggles like depression, for example, is associated with any particular biochemical abnormality. Moreover, we do not know if the drugs we use work in this way, i.e. correcting biochemical imbalances. This is due to the fact that the mental health drugs we use are psychoactive. They cross the blood-brain barrier and change the normal state of the brain, which means they can change our feelings, thoughts, perceptions and even behaviors, just in the same way a substance like alcohol can (as Dr. Moncrieff discussed in our interview). As Mark, Joanna and the other authors of the study note in their article in the journal Molecular Psychiatry, “the main areas of serotonin research provide no consistent evidence of there being an association between serotonin and depression, and no support for the hypothesis that depression is caused by lowered serotonin activity or concentrations”. If we do not have good evidence that psychiatric medications like antidepressants do not work by correcting or reversing a chemical imbalance in the brain that causes depression, it is important that we review the way we use their drugs, many of which may even cause chemical imbalances in the brain, and can have many negative side effects (like the ones Mark himself experienced) that, unfortunately, are often just assumed to be the result of the mental condition returning. This is why he is passionate about helping people safely withdraw from these medications. As Mark notes, there is actually very little official guidance on how to stop psychiatric medication safely. There has been very little research on this subject, although, thankfully, this is changing, not least through the work done by Mark and other professionals like him. The key thing to understand about withdrawal is that“no one should stop their antidepressant medication abruptly—this can be dangerous and is known to cause withdrawal effects, which can be severe and long-lasting in some people, especially those using the medications long-term. If anyone is considering this choice…discuss it with your doctor and, if you go ahead, to undertake a gradual and supported reduction as advised by recent Royal College of Psychiatry guidance.” There are ways to withdraw from psychiatric drugs safely, which Mark has written extensively about including in a recent paper about how to come off antidepressants, although this should always be done under the guidance of an appropriate medical professional. When withdrawing, there are several key points to consider: Come off psychiatric medication SLOWLY. Go down in SMALL AMOUNTS. It is very important to understand that very small amounts of any kind of psychiatric medication can have large effects on the brain. It is important to note that with psychiatric drugs you can reduce higher doses a lot quicker than lower doses. For lower levels, people often use tapering strips or liquids to reduce the drug by very small amounts over time. This is why it is important to make smaller and smaller reductions over time as you get down to lower doses (by proportion), based on the effect these doses have on the brain. It is necessary to take a flexible approach as everyone’s situation and past history is different, and avoid switching between certain drugs as much as possible. There are different ways to decrease doses, which should be done under the guidance of a medical professional. These include dividing tablets, using a liquid version of the drug and a syringe, and using compounding pharmacies to order smaller doses or tapering strips. There are also great sources of information like Mad in America, Rxisk, ISEPP and other patient-run websites (like the kind Mark mentions) that seek to provide people with helpful information and address all parts of the human experience, not just our biology. To read the original article click here.

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Why We Don’t Need to Remember Everything

AHA Publisher — Fri, 06 May 2022 07:00:30 +0000

Dr. Caroline Leaf – In this podcast (episode #376) and blog, I talk about memory and how to improve it. We actually aren’t supposed to remember everything. The brain is designed to forget things that are not useful to us. In fact, trying to remember everything can cause neurochemical chaos in our neural circuitry because we are designed to selectively remember what interests us and what we need for particular tasks. However, we can also forget information because we did not build memory properly. This means that we build memories incorrectly and we cannot access information we need when we need it. Our memory is also affected when we stop learning. Our minds grow through deliberate and intentional deep thinking, which is necessary to keep the brain healthy. Chaotic thinking creates neurochemical chaos in the brain that can also affect memory. This is why it is so important to take the time to think about our thinking and control what we allow into our heads. Never let thoughts just wander through your mind unchecked, because thoughts are real things that have real effects in the brain and body. To practice doing this, focus on the “now” moment and observe your thoughts and feelings, perhaps writing down your thoughts in a journal to become aware of and organize them. As I have mentioned before, we merge with our environments because of the plasticity of our brains. Essentially, our brains respond to our minds (our thinking, feeling and choosing). How we react to the circumstances of life, and whatever we focus on the most, will be wired into our brains and influence our mental and physical health, which in turn impacts our ability to recall information. We need to pay attention to our external and internal (thought) environments, because if we keep focusing on our toxic thoughts, they grow and damage the brain. Memory issues are just some of the problems that can occur when we don’t pay attention to our thinking. So, take a few moments every day to write down what is happening in your life, what you feel, and how this is affecting your thinking. Analyze the relationship between your environment and your thoughts, and think of ways you can improve your external and internal environments to improve your mental health and ability to build memory. Additionally, toxic schedules can have a negative impact on our memory. Living under an unnecessary sense of urgency creates toxic stress that causes the blood vessels around the heart to constrict, restricting blood flow and oxygen to the brain and resulting in foggy thinking and memory problems. Rest is not just a “luxury”. The clock should not rule our lives. To incorporate more rest in your life, schedule in times to switch off. Give yourself time to breathe: get coffee with a friend, go on a date night or treat yourself to a spa day! This also means taking a break from technology! The average person spends up to eight hours a day using different technology. The fast pace of being “online” can create a toxic habit because itstimulates a temporary high, which can rob us of the ability to think deeply that is essential for good memory. The internal circuits of the brain tend to disconnect when we use technology for long periods of time, and this can lead to feelings of depression and memory loss. Thankfully, some of the worst effects of electronic devices, including their effects on our ability to think and learn, can be mitigated when devices are used less than two hours a day. When we find ways to limit our use of technology throughout the day, such as taking the time to go for a long walk in the park, playing with our children or pets, or reading a good book in the bath, we improve our mental and brain health. These “off” moments give the brain time to reboot, heal and build healthy memories. This includes social media! Instead of spending hours on Facebook, Twitter or Instagram, limit your time on social media, spending an hour or so every day reading a newspaper or magazine article, or a chapter in a book, and thinking deeply about the information you have just read. Ask yourself what the author or authors are trying to say, answer your question by writing down several points, and discuss what you have read with a family member, friend or colleague. Thinking deeply about information fires up your mind, allowing you to build healthy memories and succeed in life! Some medications, particularly psychotropic drugs (such antidepressants, anti-anxiety medication, antipsychotics and stimulants) can also cause atrophy (shrinkage) of the brain. This has been scientifically shown to contribute to memory issues, amongst a myriad of other issues that can affect the systems and organs of the body. Always weigh the risks and benefits of these medications with a medical professional, and if you decide to come off your medication, do so under medical supervision, as withdrawal can be a challenging process. At the end of the day, it is important to remember that the brain can heal, change and grow new brain cells, so never give up hope! Memory is not fixed and determined. The more we learn to use our brain in a healthy way by thinking good thoughts, eating healthy, doing exercise and living fulfilled and enjoyable lives, the more we can build healthy memories and increase our intelligence. Remind yourself of this every day! To read the original article click here.

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Do Beliefs About Aging Impact Our Health & Longevity?

AHA Publisher — Wed, 20 Apr 2022 07:00:10 +0000

Dr. Caroline Leaf – In this podcast (episode #373) and blog, I talk to Dr. Becca Levy, an award-winning Yale professor of psychology and global health. We discuss the dangers of ageism, how positive and negative age stereotypes affect the health of older individuals, how to use the mind and brain more effectively as we age, age as a socially fluid construct, what happens to memory and the mind when we get older, and so much more! In her amazing new book Breaking the Age Code: How Your Beliefs About Aging Determine How Long and Well You Live, Dr. Becca examines the question: do beliefs about aging impact our health and longevity? Her research is centered around her time in Japan studying how differently older people are treated in the country, and how it may be connected to their high life expectancy. In Japan, older people are celebrated, while really old people are treated like rock stars—they embrace the aging process. This led to the question, how do our beliefs about aging shape our health and our lives? In her book, Dr. Becca “demonstrates that many health problems formerly considered to be entirely due to the aging process, such as memory loss, hearing decline, and cardiovascular events, are instead influenced by the negative age beliefs that dominate in the US and other ageist countries.” As Dr. Becca notes, ageism is like an evil octopus. It is omnipresent and goes in so many different directions, wrapping its tentacles over so many parts of our lives. In fact, the World Health Organization recently declared that ageism is one of the most widespread forms and socially sanctioned forms of prejudice in our world today, and something we often overlook or do not see. Negative messages and beliefs about aging limit opportunities, affect health, and compound existing prejudices like sexism and racism. In her research, Dr. Becca observed how beliefs about aging expressed at a younger age can impact a person’s survival. People who have more positive beliefs about getting older on average lived 7 1/2 years longer than those with a more negative perception of aging. Since we start developing perceptions about getting older from as young as 3, it is so important to examine how and why these beliefs can impact not only how we treat older people, but also how we age. Because of the mind-brain-body connection, many health outcomes are connected to our beliefs about aging, including our cardiovascular and cognitive wellbeing. One study noted how younger adults who had more negative beliefs about aging increased their risk of a cardiovascular event when they turned 60, while subjects with a more optimistic outlook on aging reduced their risk for cardiovascular issues when they reached the age of 60. Similarly, research has shown how people with more positive beliefs about aging reduce their risk for developing dementias like Alzheimer’s, even if they were born with risky genes. Our memory and brain health can actually get better as we age. The common stereotype that our mind declines as we age doesn’t match the science. There are many different types of memory that are stable and can improve as we age, including our ability to communicate and solve conflicts. Indeed, as we age, our brain connectivity and neurons keeps developing, which adds to our intelligence. A forgetful moment is not just a “senior moment” or something bad; it is a sign that our memory changes over time, which is not in and of itself a bad thing. We need to remember that age can be a socially fluid construct. There is no set way of aging, and the aging process is not just determined by our biology. As Dr. Becca notes, aging is determined by many factors; our genes only contribute around 25% to how we age. The other 75% includes environmental factors and things we can control, including our cultural and individual beliefs about aging that can impact our health and longevity. The great news is that our attitudes towards aging can be changed or improved at any time during our lifespan, which can have a positive effect on our health and lifespan. This is preventative health at its best. As we learn to shift our age beliefs to be more positive and reduce negative culture messages about aging, we can impact the course of our lives. We can become aware of and change the messages we receive and develop concerning aging on both an individual and societal level. In her book, Dr. Becca has some great tools that help us improve our perception of aging, and subsequently, our health. One of most powerful things we all can do is increase our awareness. What are our age beliefs? How do we see aging? What kind of age-related messages are we exposed to? A great way to do this what Dr. Becca calls “age-belief journaling”. For one week, write down every belief that you see or hear about aging (on social media, in conversations, on TV, at work, at school and so on) and write down if you think it is positive or negative. At the end of the week, add up the negatives and positives. What is the ratio? And with the negative portrayals, do you think they had to be so negative? Is there another way aging could have been portrayed? Actively noticing the beliefs about aging we have and are exposed to is the first step to actively changing them in ways that positively impact our health and lifespan. It is also helpful to become knowledgeable about the actual science behind aging. This gives us an arsenal to draw on to discount the negative age beliefs and stereotypes, such as “you can’t teach an old dog new tricks”. The reality is that we actually can—we can improve our cognition and learn new things at ANY age. To read the original article click here.

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