How Reading Changes Your Brain, Unnaturally

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Reading is not an innate human ability—not just in the sense “nobody is born knowing how to read”, but also biologically: the brain evolved for vision and speech, not for interpreting written symbols (which innovation so recent as to be a mere tick of the evolutionary clock), so it repurposes visual, auditory, language, attention, and affect circuits to create a neural network that can handle reading, where none existed in our infancy.

This has some interesting resultant quirks and consequences:

Reading and rewriting

Sumerian cuneiform and Egyptian hieroglyphics emerged around 5,000 years ago, shifting gradually into the letters and characters used today as societies read and wrote more.

How exactly we go about writing things makes a difference. For example logographic systems like Chinese rely heavily on visual memory and association regions; evidence includes a bilingual stroke patient who lost the ability to read Chinese but retained English, because of the different neural demands on different parts of the brain.

Generally speaking, reading activates all four cortical lobes, linking characters to sounds and meaning*; learning to read reshapes brain activity, structure, and connectivity.

*Not necessarily in that order. For example, Chinese would link it first to meaning and then to sound, whereas Korean is sound first and then meaning. But the overall result and big-picture neuronal activation is more or less the same.

It goes deeper too; immersive reading (such as when reading a good novel, when one becomes “lost” in the book, and effectively hallucinates during the reading period) can activate the anterior insula, producing physical sensations such as nausea, pain, or discomfort that mirror a character’s experience, showing how reading engages bodily systems.

On a more abstract level, deep reading transforms brain circuits, shapes empathy, and ultimately influences society by changing minds, hearts, and the futures readers are capable of imagining.

You might be wondering about reading on screens vs on paper. While there’s no difference (neurally speaking) between reading a paper book or an e-ink device, reading on phones and tablets (which tend to have more distractions in even the simplest interfaces) encourages passive scrolling and skimming, increasing susceptibility to misinformation, and constant digital distraction can impair attention and executive function too.

For more on all of this, enjoy:

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Want to learn more?

You might also like:

Reading As A Cognitive Exercise

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  • AI therapy: What to know about its risks

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    What you need to know

    • AI therapy uses algorithms to track moods, share coping tools, and chat with users in ways that mimic talk therapy.
    • While chatbots can be quick and free, they can’t diagnose problems, read emotions, or step in during a crisis the way a trained therapist can.
    • Experts also warn that AI platforms lack safeguards to protect users’ privacy.

    As artificial intelligence technology advances, more people—especially teens—are turning to AI apps and chatbots for mental health support. A July survey from Common Sense Media found that about one in three teens has used AI for social interaction, including emotional support. Many teens say these tools feel easier to access and less intimidating than traditional therapy.

    In February, the American Psychological Association raised concerns about unregulated AI therapy chatbots, which in some cases have allegedly encouraged unsafe behavior among users. And in August, Illinois became the first state to restrict AI therapy, aiming to “protect vulnerable children amid the rising concerns over AI chatbot use in youth mental health services.”

    Here’s what to know about how AI therapy works and what experts say about its risks.

    How does AI therapy work?

    AI therapy uses algorithms to track moods, share coping tools, and chat with users in ways that mimic talk therapy. These might include daily mood check-ins, journaling prompts, or stress-relief exercises.

    What are the risks of using chatbots for mental health support?

    Some chatbots present themselves as licensed therapists, using names, photos, or misleading credentials, a practice that worries many mental health experts. “You’re putting the public at risk when you imply there’s a level of expertise that isn’t really there,” said Vaile Wright, the APA’s senior director of health care innovation.

    General-purpose AI platforms like ChatGPT, Replika, and http://character.ai/ are designed to mirror what users say and feel, a feature that can make them sound supportive but does not necessarily make them safe.

    “They are purposely programmed to be both user affirming and agreeable because the creators want these kids to form strong attachments to them,” said Don Grant, a media psychologist and national adviser of healthy device management for Newport Healthcare. Chatbots are “taught to learn and subscribe [users] to a sometimes risky and codependent type of relationship and offer guidance and advice that is not healthy—or [could be] even dangerous.”

    Common Sense Media found that some chatbots didn’t consistently intervene when users posing as teens described risky behavior, and a few even encouraged choices like dropping out of school, ignoring caregivers’ guidance, and accessing drugs and weapons. In some tragic cases, parents have sued chatbot companies after their teens turned to AI for mental health support and later died by suicide.

    Some therapy chatbots use prewritten scripts developed by mental health professionals, which can make them safer than general-purpose AIs. But even those can’t replace a therapist’s ability to read nonverbal cues, make diagnoses, or step in during a crisis.

    A chatbot “can’t call for help, alert emergency services, or ensure your safety in a critical moment. That human layer of protection just isn’t there,” said Cranston Warren, clinical therapist at Loma Linda University Behavioral Health, in a July article.

    Plus, unlike licensed human therapists, who must follow strict federal privacy laws, most AI platforms lack safeguards to protect users’ data. “Your interaction with AI is not guaranteed to be private,” Warren said. “Everything you feed into the model is being analyzed for data.”

    Why do people seek AI therapy?

    Despite these concerns, many people still turn to AI for help. In the U.S., getting mental health care can be hard because of cost, staffing shortages, and long wait times. It’s estimated there is only one mental health care provider for every 340 people nationwide. AI tools, on the other hand, are often free or low cost, and they respond right away without needing to fill out long forms.

    Stigma and fear of judgment may also make AI chatbots feel safer than talking to a person. In an August study published in the Journal of Participatory Medicine, young adults said that they sometimes felt judged or anxious meeting face to face with a therapist and were more comfortable opening up to a chatbot.

    Need free or low-cost mental health resources?

    If you’re seeking human-led free and low-cost mental health support, there are helplines and treatment options available. Public Good News has compiled this list.

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, or upset or needs to talk, call or text the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.

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  • What Mattress Is Best, By Science?

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    The Foundations of Good Sleep

    You probably know the importance of good sleep for good health. If not, here’s a quick refresher:

    You should also definitely check out this quite famous book on the topic:

    Why We Sleep – by Dr Matthew Walker

    What helps, to get that good sleep

    We’ve covered this a little before too, for example:

    How to level-up from there

    One of the biggest barriers to good sleep for many people is obstructive sleep apea:

    Healthier, Natural Sleep Without Obstruction!

    We covered (in the above article) a whole lot of ways of mitigating/managing obstructive sleep apnea. One of the things we mentioned as beneficial was avoiding sleeping on one’s back, and this is something Mayo Clinic’s Dr. Somers agreed with:

    Back Sleeping, And Sleeping Differently After 50

    “But side-sleeping is uncomfortable”

    If this is you, then chances are you have the wrong mattress.

    If your mattress is too firm, you can get around it by using this “five pillow” method:

    Click Here If The Embedded Video Doesn’t Load Automatically

    If your mattress is too soft, then sorry, you really just have to throw that thing out and start again.

    The Goldilocks mattress

    While different people will have different subjective preferences, the science is quite clear on what is actually best for people’s spines. As this review of 39 qualified scholarly articles concluded:

    ❝Results of this systematic review show that a medium-firm mattress promotes comfort, sleep quality and rachis alignment❞

    ~ Dr. Gianfilippo Caggiari et al.

    Read in full: What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature

    Note: to achieve “medium-firm” that remains “medium firm” has generally been assumed to require a memory-foam mattress.

    How memory-foam works: memory-foam is a moderately thermosoftening material, designed to slightly soften at the touch of human body temperature, and be firmer at room temperature. This will result in it molding itself to the form of a human body, providing what amounts to personalized support for your personal shape and size, meaning your spine can stay exactly as it’s supposed to when you’re sleeping on your side, instead of (for example) your hips being wider meaning that your lumbar vertebrae are raised higher than your thoracic vertebrae, giving you the equivalent of a special nocturnal scoliosis.

    It will, therefore, stop working if

    • the ambient temperature is comparable to human body temperature (as happens in some places sometimes, and increasingly often these days)
    • you die, and thus lose your body temperature (but in that case, your spinal alignment will be the least of your concerns)

    Here’s a good explanation of the mechanics of memory foam from the Sleep Foundation:

    Sleep Foundation | What is Memory Foam?

    An alternative to memory foam?

    If you don’t like memory foam (one criticism is that it doesn’t allow good ventilation underneath the body), there is an alterative, the grid mattress.

    It’s very much “the new kid on the block” and the science is young for this, but for example this recent (April 2024) study that concluded:

    ❝The grid mattress is a simple, noninvasive, and nonpharmacological intervention that improved adults sleep quality and health. Controlled trials are encouraged to examine the effects of this mattress in a variety of populations and environments.❞

    ~ Dr. Heather Hausenblas et al.

    Read in full: Effectiveness of a grid mattress on adults’ sleep quality and health: A quasi-experimental intervention study

    However, that was a small (n=39) uncontrolled (i.e. there was no control group) study, and the conflict of interest statement is, well, interesting:

    ❝Heather A. Hausenblas, Stephanie L. Hooper, Martin Barragan, and Tarah Lynch declare no conflict of interest. Michael Breus served as a former consultant for Purple, LLC.❞

    ~ Ibid.

    …which is a fabulous way of distracting from the mention in the “Acknowledgements” section to follow, that…

    ❝Purple, LLC, provided financial support for the study❞

    ~ Ibid.

    Purple is the company that invented the mattress being tested. So while this doesn’t mean the study is necessarily dishonest and/or corrupt, it does at the very least raise a red flag for a potential instance of publication bias (because Purple may have funded multiple studies and then pulled funding of the ones that weren’t going their way).

    If you are interested in Purple’s mattress and how it works, you can check it out herethis is a link for your interest and information; not an advertisement or an endorsement. We look forward to seeing more science for this though, and echo their own call for randomized controlled trials!

    Summary

    Sleep is important, and while it’s a popular myth that we need less as we get older, the truth is that we merely get less on average, while still needing the same amount.

    A medium-firm memory-foam mattress is a very good, well-evidenced way to support that (both figuratively and literally!).

    A grid mattress is an interesting innovation, and/but we’d like to see more science for it.

    Take care!

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  • Prolonged Grief: A New Mental Disorder?

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    The issue is not whether certain mental conditions are real—they are. It is how we conceptualize them and what we think treating them requires.

    The latest edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) features a new diagnosis: prolonged grief disorder—used for those who, a year after a loss, still remain incapacitated by it. This addition follows more than a decade of debate. Supporters argued that the addition enables clinicians to provide much-needed help to those afflicted by what one might simply consider a too much of grief, whereas opponents insisted that one mustn’t unduly pathologize grief and reject an increasingly medicalized approach to a condition that they considered part of a normal process of dealing with loss—a process which in some simply takes longer than in others.    

    By including a condition in a professional classification system, we collectively recognize it as real. Recognizing hitherto unnamed conditions can help remove certain kinds of disadvantages. Miranda Fricker emphasizes this in her discussion of what she dubs hermeneutic injustice: a specific sort of epistemic injustice that affects persons in their capacity as knowers1. Creating terms like ‘post-natal depression’ and ‘sexual harassment’, Fricker argues, filled lacunae in the collectively available hermeneutic resources that existed where names for distinctive kinds of social experience should have been. The absence of such resources, Fricker holds, put those who suffered from such experiences at an epistemic disadvantage: they lacked the words to talk about them, understand them, and articulate how they were wronged. Simultaneously, such absences prevented wrong-doers from properly understanding and facing the harm they were inflicting—e.g. those who would ridicule or scold mothers of newborns for not being happier or those who would either actively engage in sexual harassment or (knowingly or not) support the societal structures that helped make it seem as if it was something women just had to put up with. 

    For Fricker, the hermeneutical disadvantage faced by those who suffer from an as-of-yet ill-understood and largely undiagnosed medical condition is not an epistemic injustice. Those so disadvantaged are not excluded from full participation in hermeneutic practices, or at least not through mechanisms of social coercion that arise due to some structural identity prejudice. They are not, in other words, hermeneutically marginalized, which for Fricker, is an essential characteristic of epistemic injustice. Instead, their situation is simply one of “circumstantial epistemic bad luck”2. Still, Fricker, too, can agree that providing labels for ill-understood conditions is valuable. Naming a condition helps raise awareness of it, makes it discursively available and, thus, a possible object of knowledge and understanding. This, in turn, can enable those afflicted by it to understand their experience and give those who care about them another way of nudging them into seeking help. 

    Surely, if adding prolonged grief disorder to the DSM-5 were merely a matter of recognizing the condition and of facilitating assistance, nobody should have any qualms with it. However, the addition also turns intense grief into a mental disorder—something for whose treatment insurance companies can be billed. With this, significant forces of interest enter the scene. The DSM-5, recall, is mainly consulted by psychiatrists. In contrast to talk-therapists like psychotherapists or psychoanalysts, psychiatrists constitute a highly medicalized profession, in which symptoms—clustered together as syndromes or disorders—are frequently taken to require drugs to treat them. Adding prolonged grief disorder thus heralds the advent of research into various drug-based grief therapies. Ellen Barry of the New York Times confirms this: “naltrexone, a drug used to help treat addiction,” she reports, “is currently in clinical trials as a form of grief therapy”, and we are likely to see a “competition for approval of medicines by the Food and Drug Administration.”3

    Adding diagnoses to the DSM-5 creates financial incentives for players in the pharmaceutical industry to develop drugs advertised as providing relief to those so diagnosed. Surely, for various conditions, providing drug-induced relief from severe symptoms is useful, even necessary to enable patients to return to normal levels of functioning. But while drugs may help suppress feelings associated with intense grief, they cannot remove the grief. If all mental illnesses were brain diseases, they might be removed by adhering to some drug regimen or other. Note, however, that ‘mental illness’ is a metaphor that carries the implicit suggestion that just like physical illnesses, mental afflictions, too, are curable by providing the right kind of physical treatment. Unsurprisingly, this metaphor is embraced by those who stand to massively benefit from what profits they may reap from selling a plethora of drugs to those diagnosed with any of what seems like an ever-increasing number of mental disorders. But metaphors have limits. Lou Marinoff, a proponent of philosophical counselling, puts the point aptly:

    Those who are dysfunctional by reason of physical illness entirely beyond their control—such as manic-depressives—are helped by medication. For handling that kind of problem, make your first stop a psychiatrist’s office. But if your problem is about identity or values or ethics, your worst bet is to let someone reify a mental illness and write a prescription. There is no pill that will make you find yourself, achieve your goals, or do the right thing.

    Much more could be said about the differences between psychotherapy, psychiatry, and the newcomer in the field: philosophical counselling. Interested readers may benefit from consulting Marinoff’s work. Written in a provocative, sometimes alarmist style, it is both entertaining and—if taken with a substantial grain of salt—frequently insightful. My own view is this: from Fricker’s work, we can extract reasons to side with the proponents of adding prolonged grief disorder to the DSM-5. Creating hermeneutic resources that allow us to help raise awareness, promote understanding, and facilitate assistance is commendable. If the addition achieves that, we should welcome it. And yet, one may indeed worry that practitioners are too eager to move from the recognition of a mental condition to the implementation of therapeutic interventions that are based on the assumption that such afflictions must be understood on the model of physical disease. The issue is not whether certain mental conditions are real—they are. It is how we conceptualize them and what we think treating them requires.

    No doubt, grief manifests physically. It is, however, not primarily a physical condition—let alone a brain disease. Grief is a distinctive mental condition. Apart from bouts of sadness, its symptoms typically include the loss of orientation or a sense of meaning. To overcome grief, we must come to terms with who we are or can be without the loved one’s physical presence in our life. We may need to reinvent ourselves, figure out how to be better again and whence to derive a new purpose. What is at stake is our sense of identity, our self-worth, and, ultimately, our happiness. Thinking that such issues are best addressed by popping pills puts us on a dangerous path, leading perhaps towards the kind of dystopian society Aldous Huxley imagined in his 1932 novel Brave New World. It does little to help us understand, let alone address, the moral and broader philosophical issues that trouble the bereaved and that lie at the root not just of prolonged grief but, arguably, of many so-called mental illnesses.

    Footnotes:

    1 For this and the following, cf. Fricker 2007, chapter 7.

    2 Fricker 2007: 152

    3 Barry 2022

    References:

    Barry, E. (2022). “How Long Should It Take to Grieve? Psychiatry Has Come Up With an Answer.” The New York Times, 03/18/2022, URL = https://www.nytimes.com/2022/03/18/health/prolonged-grief-
    disorder.html [last access: 04/05/2022])
    Fricker, M. (2007). Epistemic Injustice. Power & the Ethics of knowing. Oxford/New York: Oxford University Press.
    Huxley, A. (1932). Brave New World. New York: Harper Brothers.
    Marinoff, L. (1999). Plato, not Prozac! New York: HarperCollins Publishers.

    Professor Raja Rosenhagen is currently serving as Assistant Professor of Philosophy, Head of Department, and Associate Dean of Academic Affairs at Ashoka University. He earned his PhD in Philosophy from the University of Pittsburgh and has a broad range of philosophical interests (see here). He wrote this article a) because he was invited to do so and b) because he is currently nurturing a growing interest in philosophical counselling.

    This article is republished from OpenAxis under a Creative Commons license. Read the original article.

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  • Asparagus vs Carrots – Which is Healthier?

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    Our Verdict

    When comparing asparagus to carrots, we picked the asparagus.

    Why?

    In terms of macros, they’re fairly comparable: asparagus has more protein (but the numbers are small), while carrots have very slightly more fiber, and somewhat more carbs, but again, it’s not much. The glycemic indices also being comparable, we’re calling this round a tie, but feel free to swing it one way or the other if you have strong subjective feelings about those small macro differences.

    When it comes to vitamins, asparagus has more of vitamins B1, B2, B7, B9, E, K, and choline, while carrots have more of vitamins A and B6. While carrots are admittedly one of the best sources of vitamin A in existence, there is only so far that can take a vegetable, and we say asparagus wins on strength of numbers (and by large margins on each of those vitamins, too).

    In the category of minerals, asparagus has more copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while carrots have more calcium and potassium. Another win for asparagus.

    Looking at polyphenols, asparagus has a greater total mass of polyphenols (mostly quercetin), while carrots have more diversity, but mostly tiny numbers. We’d call this a win for asparagus, but an argument could be made for a tie in this category.

    Adding up the sections makes for an overall win for asparagus, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Fight Inflammation & Protect Your Brain, With Quercetin

    Enjoy!

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  • No Bad Parts – by Dr. Richard Schwartz

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    We’ve previously reviewed Dr. Schwartz’s “You Are The One You’ve Been Waiting For” and whereas that book doesn’t require having read this one, this one would be an excellent place to start, as it focuses on perhaps the most important core issues of IFS therapy.

    We all have different aspects that have developed within us for different reasons, and can generally “become as though a different person when…” and some condition that is met. Those are our “parts”, per IFS.

    This book makes the case that even the worst of our parts arose for reasons, that they often looked after us when no other part could or would, and at the very least, they tried. Rather than arguing for “so, everything’s just great”, though, Dr. Schwartz talks the reader through making peace with those parts, and then, where appropriate, giving them the retirement they deserve—of if that’s not entirely practical, arranging for them to at least take a seat and wait until called on, rather than causing problems in areas of life to which they are not well-suited.

    Throughout, there is a good balance of compassion and no-bullshit, both of which are really necessary in order to make this work.

    Bottom line: if there are parts of you you’re not necessarily proud of, this book can help you to put them peacefully to rest.

    Click here to check out No Bad Parts, and take care of yours!

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  • Banana Bread vs Bagel – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing banana bread to bagel, we picked the bagel.

    Why?

    Unlike most of the items we compare in this section, which are often “single ingredient” or at least highly standardized, today’s choices are rather dependent on recipe. Certainly, your banana bread and your bagels may not be the same as your neighbor’s. Nevertheless, to compare averages, we’ve gone with the FDA’s Food Central Database for reference values, using the most default average recipes available. Likely you could make either or both of them a little healthier, but as it is, this is how we’ve gone about making it a fair comparison. With that in mind…

    In terms of macros, bagels have more than 2x the protein and about 4x the fiber, while banana bread has slightly higher carbs and about 7x more fat. You may be wondering: are the fats healthy? And the answer is, it could be better, could be worse. The FDA recipe went with margarine rather than butter, which lowered the saturated fat to being only ¼ of the total fat (it would have been higher, had they used butter) whereas bagels have no saturated fat at all—which characteristic is quite integral to bagels, unless you make egg bagels, which is rather a different beast. All in all, the macros category is a clear win for bagels, especially when we consider the carb to fiber ratio.

    In the category of vitamins, bagels have on average more vitamin B1, B3, B5, and B9, while banana bread has on average more of vitamins A and C. A modest win for bagels.

    When it comes to minerals, bagels are the more nutrient dense with more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while banana bread is not higher in any minerals. An obvious and easy win for bagels.

    Closing thoughts: while the micronutrient profile quite possibly differs wildly from one baker to another, something that will probably stay more or less the same regardless is the carb to fiber ratio, and protein to fat. As a result, we’d weight the macros category as the more universally relevant. Bagels won in all categories today, as it happened, but it’s fairly safe to say that, on average, a baker who makes bagels and banana bread with the same levels of conscientiousness for health (or lack thereof) will tend to make bagels that are healthier than banana bread, based on the carb to fiber ratio, and the protein to fat ratio.

    Enjoy!

    Want to learn more?

    You might like to read:

    Take care!

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