
Language Fluency Beats General Intelligence & Memory For Longevity
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And no, it doesn’t have to be a second language, although that helps a lot:
An Underrated Tool Against Alzheimerโs โ you don’t even have to learn the second language to a high level, to benefit
Rather, what we’re talking about today is your first language fluency. So, for most of our readers, English. For the study participants it was German, because this was a German research team using data from the German population.
The Berlin Aging Study
Previous research has linked intelligence to longevity, but intelligence comprises multiple traits. So, what’s most important? Memory? General intelligence? Nope. Language fluency!
Let’s clarify something before we continue: “fluency” does not, in linguistics, mean what most people use it to mean. It’s not about the size of one’s overall knowledge of the language (e.g. vocabulary size), but rather, it is about one’s ability to speak and/or write fluentlyโliterally, fluently means “flowingly”, i.e. without undue hesitation or difficulty.
The study used data from the Berlin Aging Study, which tracked 516 people aged 70โ105 from 1989 onwards.
Researchers assessed four cognitive abilities, with two kinds of tests for each of:
- Verbal fluency (detailed description below)
- Perceptual speed (pattern-recognition speed)
- Verbal knowledge (vocabulary size)
- Episodic memory (personal memory recall)
General intelligence, meanwhile, was assessed as “the average of those 8 scores”.
The two tests for the cognitive ability of “verbal fluency” were:
Categories
Participants had to name as many different animals as possible within 90โseconds. Their answers were subsequently rated for correctness by two independent research assistants, to assure that noticed or unnoticed repetitions, wrong categories, and morphological variants were not coded as correct.
Word beginnings
Participants were asked to name as many different real words starting with the letter s as possible within 90โseconds. The named words were rated for correctness by two independent research assistants to avoid considering repetitions, morphological variants, and wrong words as correct.
You can read about these and the other tests for the other cognitive abilities, in the paper itself:
Verbal Fluency Selectively Predicts Survival in Old and Very Old Age โ if you’re looking for the test descriptions, scroll to “Method” and then scroll past the table, and you’ll see the test descriptions
They found that of all these metrics, only the two verbal fluency tests (and none of the other tests) showed a significant link to longevity.
Why this is important
Although the study does not prove causality (it could be that people who are predisposed to live longer for other reasons are more verbally fluent because of some common factor that influences both language fluency and longevity), it seems as good a reason as any to develop and maintain language fluency.
This builds on what was found in “The Nun Study“, that followed a convent of nuns (because they are a very homogenous sample in terms of occupation, location, diet, routine, etc, so a lot of confounding factors were already controlled-for) and made numerous major discoveries about things that impact aging (including the relevance of the APOE4 gene! That was The Nun Study).
When it came to nuns and language…
Based on the autobiographies written by the nuns in their youth upon taking their vows, there were two factors that were later correlated with not getting dementia:
- Longer sentences
- Positive outlook
- โIdea densityโ
That latter item means the relative linguistic density of ideas and complexity thereof, and the fluency and vivacity with which they were expressed (this was not a wishy-washy assessment; there was a hard-science analysis to determine numbers).
Want to spruce up yours? You might like to check out:
Reading, Better: Reading As A Cognitive Exercise
โฆfor specific, evidence-based ways to tweak your reading to fight cognitive decline.
Take care!
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One Morning Routine To Fix (Nearly) All Stiffnesses
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Over-50s specialist physio Will Harlow shows us how:
Good morning, every morning
The best time to do this is immediately upon waking up (you’re allowed a bathroom trip first!).
It’s a gentle, low-effort way to improve morning mobility, reduce joint stiffness, and help your body feel ready for the day without needing long workouts or special equipment.
In fact, the exercises can be done on your bed:
- Knee rolls: lying on your back with your knees bent and mostly together, gently let your knees drop side to side until your buttock on the side in question just begins to lift, which helps ease stiffness in your lower back and hips.
- Knee bend and straighten: still lying on your back, slowly bend one knee towards your chest into stiffness but not pain, then straighten your leg and gently press it into the bed, which helps reduce knee stiffness and also promotes joint lubrication through synovial fluid movement.
- Seated overhead reaches: sitting on the edge of your bed with your feet on the floor, relax your shoulders and reach your arms up and overhead, focusing on shoulder movement rather than arching your back, to loosen your shoulders, mid-back, and chest, while facilitating deeper breathing.
- Seated forward folds: from the same seated position with your legs comfortably apart and your feet flat on the floor, slowly roll forwards from the top of your spine, letting your hands slide down the insides of your legs as far as feels comfortable, to gently release stiffness in your lower back and hips.
As ever: do avoid any movement that causes pain, stay within a comfortable range, and consult a local physio if unsure.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesnโt Load Automatically!
Want to learn more?
You might also like:
10 Tips To Reduce Morning Pain & Stiffness With Arthritis
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The Power of Hormones โ by Dr. Max Nieuwdorp
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First a quick note on the author: heโs an MD & PhD, internist, endocrinologist, and professor. He knows his stuff.
There are a lot of books with โthe new science ofโ in the title, and they donโt often pertain to science that is actually new, and in this case, for the most part the science contained within this book is quite well-established.
A strength of this book is that itโs not talking about hormones in just one specific aspect (e.g. menopause, pregnancy, etc) but rather, in the full span of human health, across the spectra of ages and sexesโand yes, also covering hormones that are not sex hormones, so for example also demystifying the different happiness-related neurotransmitters, as well as the hormones responsible for hunger and satiety, weight loss and gain, sleep and wakefulness, etc.
Which is all very good, because thereโs a lot of overlap and several hormones fall into several categories there.
Moreover, the book covers how your personal cocktail of hormones impacts how you look, feel, behave, and moreโthereโs a lot about chronic health issues here too, and how to use the information in this book to if not outright cure, then at least ameliorate, many conditions.
Bottom line: this is an information-dense book with a lot of details great and small; if you read this, youโll come away with a much better understanding of hormones than you had previously!
Click here to check out The Power of Hormones, and harness that power for yourself!
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How safe are the chemicals in sunscreen? A pharmacology expertย explains
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Last week, the Therapeutic Goods Administration (TGA) released its safety review of seven active ingredients commonly used in sunscreens.
It found five were low-risk and appropriate for use in sunscreens at their current concentrations.
However, the TGA recommended tighter restrictions on two ingredients โ homosalate and oxybenzone โ to reduce how much can be used in a product. This is based on uncertainty about their potential effects on the endocrine system, which creates and releases hormones.
This news, together with recent reports some products may have inflated their claims of SPF coverage, might make Australians worried about whether their sunscreen products are working โ and safe.
But itโs not time to abandon sunscreens. In Australia, all sunscreens must pass a strict approval process before going on the market. The TGA tests the safety and efficacy of all ingredients, and this recent review is part of the TGAโs continuing commitment to safety.
The greatest threat sunscreen poses to Australiansโ health is not using it.
Australia has the highest incidence of melanoma and non-melanoma skin cancer worldwide, and approximately 95% of melanoma cases in Australia are linked to ultraviolet (UV) exposure.
Still, itโs understandable people want to know whatโs in their products, and any changes that might affect them. So letโs take a closer look at the safety review and what it found.
aquaArts studio/Getty What are the active ingredients in sunscreen?
There are two main types of sunscreen: physical and chemical. This is based on the different active ingredients they use.
An active ingredient is a chemical component in a product that has an effect on the body โ basically, what makes the product โworkโ.
In sunscreens, this is the compound that absorbs UV rays from the Sun. The other ingredients โ for example, those that give the sunscreen its smell or help the skin absorb it โ are โinactiveโ.
Physical sunscreens typically use minerals, such as titanium dioxide and zinc oxide, that can absorb the Sunโs rays but also reflect some of them.
Chemical sunscreens use a variety of chemical ingredients to absorb or scatter UV light, both long wave (UVA) or short wave (UVB).
The seven active ingredients in this review are in chemical sunscreens.
Why did the TGA do the review?
Our current limits for the concentrations of these chemicals in sunscreen are generally consistent with other regulatory agencies, such as the European Union and the US Food and Drug Administration.
However, safety is an evolving subject. The TGA periodically reexamines the safety of all therapeutic goods.
Last year, the TGA revised its method of estimating sunscreen exposure to more closely model how skin is exposed to sunscreens over time.
This model considers how much sunscreen someone typically applies, how much skin they cover (whole body versus face and hands, or just face) and how itโs absorbed through the skin.
Given this new model โ along with changes in the EU and US approaches to sunscreen regulation โ the TGA selected seven common sunscreen ingredients to investigate in depth.
Determining whatโs safe
When evaluating whether chemicals are safe for human use, testing will often consider studies in animals โ especially when there is no or limited data on humans. These animal tests are done by the manufacturers, not the TGA.
To take into account any unforeseen sensitivity humans may have to these chemicals, a โmargin of safetyโ is built in. This is typically a concentration 50โ100 times lower than the dose at which no negative effect was seen in animals.
The sunscreen review used a margin of safety 100 times lower than this dose as the safety threshold.
For most of the seven investigated sunscreen chemicals, the TGA found the margin of safety was above 100.
This means theyโre considered safe and low-risk for long-term use.
However, two ingredients, homosalate and oxybenzone, were found to be below 100. This was based on the highest estimated sunscreen exposure, applied to the body at the maximum permitted concentration: 15% for homosalate, 10% for oxybenzone.
At lower concentrations, other uses โ such as just the hands and face โ could be considered low-risk for both ingredients.
What are the health concerns?
Homosalate and oxybenzone have low acute oral toxicity โ meaning you would need to swallow a lot of it to experience toxic effects, nearly half a kilogram of these chemicals โ and donโt cause irritation to eyes or skin.
There is inconclusive evidence about oxybenzone potentially causing cancer in rats and mice โ but only at concentrations to which humans will never be exposed via sunscreens.
The key issue is whether the two ingredients affect the endocrine system.
While effects have been seen at high concentrations in animal studies, it is not clear whether these translate to humans exposed to sunscreen levels.
No effect has been seen in clinical studies on fertility, hormones, weight gain and, in pregnant women, fetal development.
The TGA is being very cautious here, using a very wide margin of safety under worst-case scenarios.
What are the recommendations?
The TGA recommends the allowed concentration of homosalate and oxybenzone be reduced.
But exactly how much it will be lowered is complicated, depending on whether the product is intended for adults or children, specifically for face, or the whole body, and so on.
However, some sunscreens would need to be reformulated or warning labels placed on particular formulations. The exact changes will be decided after public consultation. Submissions close on August 12.
What about benzophenone?
There is also some evidence benzophenone โ a chemical produced when sunscreen that contains octocrylene degrades โ may cause cancer at high concentrations.
This is based on studies in which mice and rats were fed benzophenone well above the concentration in sunscreens.
Octocrylene degrades slowly over time to benzophenone. Heat makes it degrade faster, especially at temperatures above 40ยฐC.
The TGA has recommended restricting benzophenone to 0.0383% in sunscreens to ensure it remains safe during the productโs shelf life.
The Cancer Council advises storing sunscreens below 30ยฐC.
The bottom line
The proposed restrictions are very conservative, based on worst-case scenarios.
But even in worst-case scenarios, the margin of safety for these ingredients is still below the level at which any negative effect was seen in animals.
The threat of cancer from sun exposure is far more serious than any potential negative effect from sunscreens.
If you do wish to avoid these chemicals before new limits are imposed, several sunscreens are available that provide high levels of protection with little or no homosalate and oxybenzone. For more information, consult product labels.
Ian Musgrave, Senior Lecturer in Pharmacology, University of Adelaide
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Aesthetic Brain โ by Dr. Anjan Chatterjee
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.
Dr. Anjan Chatterjee (not to be mistaken for Dr. Rangan Chatterjee, whose books we have also sometimes reviewed before) is a neurologist.
A lot about aesthetics is easy enough to understand. We like physical features in humans that suggest a healthy mate, and we like lush and/or colorful plants that reassure us that we will have plenty to eat.
But what about a beautiful building, or a charcoal drawing of some captivatingly eldritch horror? And what, neurologically speaking, is the difference between a bowl of fruit and a painting of a bowl of fruit? And what, if anything, does appreciation of such do for us?
In this very readable pop-science book, we learn about these things and many more, from the perspective of an experienced neurologist who explains things simply but with plenty of science.
Bottom line: if you’d like to understand how and why your brain does more things than just process tasks necessary for survival, this book will give you plenty of insight.
Click here to check out The Aesthetic Brain, and learn more about yours!
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Five Advance Warnings of Multiple Sclerosis
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Five Advance Warnings of Multiple Sclerosis
First things first, a quick check-in with regard to how much you know about multiple sclerosis (MS):
- Do you know what causes it?
- Do you know how it happens?
- Do you know how it can be fixed?
If your answer to the above questions is โnoโ, then take solace in the fact that modern science doesnโt know either.
What we do know is that itโs an autoimmune condition, and that it results in the degradation of myelin, the โinsulatorโ of nerves, in the central nervous system.
- How exactly this is brought about remains unclear, though there are several leading hypotheses including autoimmune attack of myelin itself, or disruption to the production of myelin.
- Treatments look to reduce/mitigate inflammation, and/or treat other symptoms (which are many and various) on an as-needed basis.
If youโre wondering about the prognosis after diagnosis, the scientific consensus on that is also โwe donโt knowโ:
Read: Personalized medicine in multiple sclerosis: hope or reality?
this paper, like every other one we considered putting in that spot, concludes with basically begging for research to be done to identify biomarkers in a useful fashion that could help classify many distinct forms of MS, rather than the current โyou have MS, but who knows what that will mean for you personally because itโs so variedโ approach.
The Five Advance Warning Signs
Something we do know! First, weโll quote directly the researchersโ conclusion:
โWe identified 5 health conditions associated with subsequent MS diagnosis, which may be considered not only prodromal but also early-stage symptoms.
However, these health conditions overlap with prodrome of two other autoimmune diseases, hence they lack specificity to MS.โ
So, these things are a warning, five alarm bells, but not necessarily diagnostic criteria.
Without further ado, the five things are:
- depression
- sexual disorders
- constipation
- cystitis
- urinary tract infections
โThis association was sufficiently robust at the statistical level for us to state that these are early clinical warning signs, probably related to damage to the nervous system, in patients who will later be diagnosed with multiple sclerosis.
The overrepresentation of these symptoms persisted and even increased over the five years after diagnosis.โ
Read the paper for yourself:
Hot off the press! Published only yesterday!
Want to know more about MS?
Hereโs a very comprehensive guide:
National clinical guideline for diagnosis and management of multiple sclerosis
Take care!
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Broccoli vs Spinach โ Which is Healthier?
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Our Verdict
When comparing broccoli to spinach, we picked the spinach.
Why?
In terms of macros, these are very close; broccoli has very slightly more fiber and carbs, but it’s so close that it’s fairer to call this round a tie, as the small difference of the average figures we’re looking at are so slight as to be within the reasonable margin of variation of specific produceโlike literally, when you’re shopping for veg, and you look carefully for the best one, that’s the kind of difference we’re talking about here, that’s greater than, for example, the 0.4mg/100g difference in average fiber levels.
In the category of vitamins, broccoli has more of vitamins B5 and C, while spinach has more of vitamins A, B1, B2, B3, B6, B9, E, K, and cholineโa clear win for spinach.
When it comes to minerals, broccoli has more phosphorus and selenium, while spinach has more calcium, copper, iron, magnesium, manganese, potassium, and zinc. Another win for spinach.
With regard to non-vitamin phytochemicals, spinach has a slightly higher polyphenol content (mostly flavonols), and on the flipside, spinach has a much higher oxalate content (thatโs not a problem for most people, but bad if you have certain kidney issues). So this category could be swung any which way depending on the state of your kidneys. For simplicity, weโll record this round as a tie, but its constituent parts are worth bearing in mind.
Adding up the sections makes for an overall win for spinach, unless you have kidney problems that necessitate keeping your oxalate levels down, in which case, go for the broccoli. Either way, both have their merits, so do enjoy either or both; diversity is good!
Want to learn more?
You might like:
Make Your Vegetables Work Better Nutritionally โ this is about which veg you should cook more or less or differently, for optimal nutrients
Enjoy!
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Learn to Age Gracefully
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