The voice in your head may help you recall and process words. But what if you don’t have one?

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Can you imagine hearing yourself speak? A voice inside your head – perhaps reciting a shopping list or a phone number? What would life be like if you couldn’t?

Some people, including me, cannot have imagined visual experiences. We cannot close our eyes and conjure an experience of seeing a loved one’s face, or imagine our lounge room layout – to consider if a new piece of furniture might fit in it. This is called “aphantasia”, from a Greek phrase where the “a” means without, and “phantasia” refers to an image. Colloquially, people like myself are often referred to as having a “blind mind”.

While most attention has been given to the inability to have imagined visual sensations, aphantasics can lack other imagined experiences. We might be unable to experience imagined tastes or smells. Some people cannot imagine hearing themselves speak.

A recent study has advanced our understanding of people who cannot imagine hearing their own internal monologue. Importantly, the authors have identified some tasks that such people are more likely to find challenging.

fizkes/Shutterstock

What the study found

Researchers at the University of Copenhagen in Denmark and at the University of Wisconsin-Madison in the United States recruited 93 volunteers. They included 46 adults who reported low levels of inner speech and 47 who reported high levels.

Both groups were given challenging tasks: judging if the names of objects they had seen would rhyme and recalling words. The group without an inner monologue performed worse. But differences disappeared when everyone could say words aloud.

Importantly, people who reported less inner speech were not worse at all tasks. They could recall similar numbers of words when the words had a different appearance to one another. This negates any suggestion that aphants (people with aphantasia) simply weren’t trying or were less capable.

image of boy sitting with diagram of gold brain superimposed over image
Hearing our own imagined voice may play an important role in word processing. sutadimages/Shutterstock

A welcome validation

The study provides some welcome evidence for the lived experiences of some aphants, who are still often told their experiences are not different, but rather that they cannot describe their imagined experiences. Some people feel anxiety when they realise other people can have imagined experiences that they cannot. These feelings may be deepened when others assert they are merely confused or inarticulate.

In my own aphantasia research I have often quizzed crowds of people on their capacity to have imagined experiences.

Questions about the capacity to have imagined visual or audio sensations tend to be excitedly endorsed by a vast majority, but questions about imagined experiences of taste or smell seem to cause more confusion. Some people are adamant they can do this, including a colleague who says he can imagine what combinations of ingredients will taste like when cooked together. But other responses suggest subtypes of aphantasia may prove to be more common than we realise.

The authors of the recent study suggest the inability to imagine hearing yourself speak should be referred to as “anendophasia”, meaning without inner speech. Other authors had suggested anauralia (meaning without auditory imagery). Still other researchers have referred to all types of imagined sensation as being different types of “imagery”.

Having consistent names is important. It can help scientists “talk” to one another to compare findings. If different authors use different names, important evidence can be missed.

bare foot on mossy green grass
We’re starting to broaden our understanding of the senses and how we imagine them. Napat Chaichanasiri/Shutterstock

We have more than 5 senses

Debate continues about how many senses humans have, but some scientists reasonably argue for a number greater than 20.

In addition to the five senses of sight, smell, taste, touch and hearing, lesser known senses include thermoception (our sense of heat) and proprioception (awareness of the positions of our body parts). Thanks to proprioception, most of us can close our eyes and touch the tip of our index finger to our nose. Thanks to our vestibular sense, we typically have a good idea of which way is up and can maintain balance.

It may be tempting to give a new name to each inability to have a given type of imagined sensation. But this could lead to confusion. Another approach would be to adapt phrases that are already widely used. People who are unable to have imagined sensations commonly refer to ourselves as “aphants”. This could be adapted with a prefix, such as “audio aphant”. Time will tell which approach is adopted by most researchers.

Why we should keep investigating

Regardless of the names we use, the study of multiple types of inability to have an imagined sensation is important. These investigations could reveal the essential processes in human brains that bring about a conscious experience of an imagined sensation.

In time, this will not only lead to a better understanding of the diversity of humans, but may help uncover how human brains can create any conscious sensation. This question – how and where our conscious feelings are generated – remains one of the great mysteries of science.

Derek Arnold, Professor, School of Psychology, The University of Queensland

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

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  • Keep Inflammation At Bay

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    How to Prevent (or Reduce) Inflammation

    You asked us to do a main feature on inflammation, so here we go!

    Before we start, it’s worth noting an important difference between acute and chronic inflammation:

    • Acute inflammation is generally when the body detects some invader, and goes to war against it. This (except in cases such as allergic responses) is usually helpful.
    • Chronic inflammation is generally when the body does a civil war. This is almost never helpful.

    We’ll be tackling the latter, which frees up your body’s resources to do better at the former.

    First, the obvious…

    These five things are as important for this as they are for most things:

    1. Get a good dietthe Mediterranean diet is once again a top-scorer
    2. Exercisemove and stretch your body; don’t overdo it, but do what you reasonably can, or the inflammation will get worse.
    3. Reduce (or ideally eliminate) alcohol consumption. When in pain, it’s easy to turn to the bottle, and say “isn’t this one of red wine’s benefits?” (it isn’t, functionally*). Alcohol will cause your inflammation to flare up like little else.
    4. Don’t smoke—it’s bad for everything, and that goes for inflammation too.
    5. Get good sleep. Obviously this can be difficult with chronic pain, but do take your sleep seriously. For example, invest in a good mattress, nice bedding, a good bedtime routine, etc.

    *Resveratrol (which is a polyphenol, by the way), famously found in red wine, does have anti-inflammatory properties. However, to get enough resveratrol to be of benefit would require drinking far more wine than will be good for your inflammation or, indeed, the rest of you. So if you’d like resveratrol benefits, consider taking it as a supplement. Superficially it doesn’t seem as much fun as drinking red wine, but we assure you that the results will be much more fun than the inflammation flare-up after drinking.

    About the Mediterranean Diet for this…

    There are many causes of chronic inflammation, but here are some studies done with some of the most common ones:

    *Type 1 diabetes is a congenital autoimmune disorder, as the pancreas goes to war with itself. Type 2 diabetes is different, being a) acquired and b) primarily about insulin resistance, and/but this is related to chronic inflammation regardless. It is also possible to have T1D and go on to develop insulin resistance, and that’s very bad, and/but beyond the scope of today’s newsletter, in which we are focusing on the inflammation aspects.

    Some specific foods to eat or avoid…

    Eat these:

    • Leafy greens
    • Cruciferous vegetables
    • Tomatoes
    • Fruits in general (berries in particular)
    • Healthy fats, e.g. olives and olive oil
    • Almonds and other nuts
    • Dark chocolate (choose high cocoa, low sugar)

    Avoid these:

    • Processed meats (absolute worst offenders are hot dogs, followed by sausages in general)
    • Red meats
    • Sugar (includes most fruit juices, but not most actual fruits—the difference with actual fruits is they still contain plenty of fiber, and in many cases, antioxidants/polyphenols that reduce inflammation)
    • Dairy products (unless fermented, in which case it seems to be at worst neutral, sometimes even a benefit, in moderation)
    • White flour (and white flour products, e.g. white bread, white pasta, etc)
    • Processed vegetable oils

    See also: 9 Best Drinks To Reduce Inflammation, Says Science

    Supplements?

    Some supplements that have been found to reduce inflammation include:

    (links are to studies showing their efficacy)

    Consider Intermittent Fasting

    Remember when we talked about the difference between acute and chronic inflammation? It’s fair to wonder “if I reduce my inflammatory response, will I be weakening my immune system?”, and the answer is: generally, no.

    Often, as with the above supplements and dietary considerations, reducing inflammation actually results in a better immune response when it’s actually needed! This is because your immune system works better when it hasn’t been working in overdrive constantly.

    Here’s another good example: intermittent fasting reduces the number of circulating monocytes (a way of measuring inflammation) in healthy humans—but doesn‘t compromise antimicrobial (e.g. against bacteria and viruses) immune response.

    See for yourself: Dietary Intake Regulates the Circulating Inflammatory Monocyte Pool ← the study is about the anti-inflammatory effects of fasting

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  • Green Curry Salmon Burgers

    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.

    These lean and healthy burgers are as quick and easy to make as they are good for entertaining. The serving-bed has its nutritional secrets too! All in all, an especially heart-healthy and brain-healthy dish.

    You will need

    • 4 skinless salmon fillets, cubed (Vegetarian/Vegan? Consider this Plant-Based Salmon Recipe or, since they are getting blended, simply substitute 1½ cups cooked chickpeas instead with 1 tbsp tahini)
    • 2 cloves garlic, chopped
    • 2 tbsp thai green curry paste
    • juice of two limes, plus wedges to serve
    • 1 cup quinoa
    • ½ cup edamame beans, thawed if they were frozen
    • large bunch fresh cilantro (or parsley if you have the “soap “cilantro tastes like soap” gene), chopped
    • extra virgin olive oil, for frying
    • 1 tbsp chia seeds
    • 1 tbsp nutritional yeast
    • 2 tsp black pepper, coarse ground

    Method

    (we suggest you read everything at least once before doing anything)

    1) Put the salmon, garlic, curry paste, nutritional yeast, and half the lime juice into a food processor, and blend until smooth.

    2) Remove, divide into four parts, and shape into burger patty shapes. Put them in the fridge where they can firm up while we do the next bit.

    3) Cook the quinoa with the tablespoon of chia seeds added (which means boiling water and then letting it simmer for 10–15 minutes; when the quinoa is tender and unfurled a little, it’s done).

    4) Drain the quinoa with a sieve, and stir in the edamame beans, the rest of the lime juice, the cilantro, and the black pepper. Set aside.

    5) Using the olive oil, fry the salmon burgers for about 5 minutes on each side.

    6) Serve; we recommend putting the burgers atop the rest, and adding a dash of lime at the table.

    (it can also be served this way!)

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Death by Sitting – by Carolyne Thompson

    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.

    You may be wondering: is this a lot of words to say “sit down less”?

    And the answer is: there’s a lot more in here than that. Of course, yes, “sit down less” is an important take-away, but there’s a lot about the specific problems caused by sitting in chairs, the health risks are that are increased and how, and the early warning signs to watch out for.

    After these chapters of woe, most of the book is given over to solutions; about taking standing and walking breaks, tying movement to productivity, why exercise alone is not enough to offset the damage of sitting, relearning ergonomic posture in the context of mitigating the harm, psychological shifts to break the habit of sitting, redefining social norms around sitting and socializing, rewiring one’s body and retraining better movements as well as postures to always immediately move out of if one finds oneself in, and much much more.

    The style is light and easy to read, while still including scientific research as appropriate along with practical, actionable advice.

    Bottom line: if you’d like to do better for your body than slowly killing it for however many hours a day, then this book has a wealth of advice far beyond the obvious (but important!) “sit less”.

    Click here to check out Death By Sitting, and get living!

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  • One in twenty people has no sense of smell – here’s how they might get it back

    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.

    During the pandemic, a lost sense of smell was quickly identified as one of the key symptoms of COVID. Nearly four years later, one in five people in the UK is living with a decreased or distorted sense of smell, and one in twenty have anosmia – the total loss of the ability to perceive any odours at all. Smell training is one of the few treatment options for recovering a lost sense of smell – but can we make it more effective?

    Smell training is a therapy that is recommended by experts for recovering a lost sense of smell. It is a simple process that involves sniffing a set of different odours – usually essential oils, or herbs and spices – every day.

    The olfactory system has a unique ability to regenerate sensory neurons (nerve cells). So, just like physiotherapy where exercise helps to restore movement and function following an injury, repeated exposure to odours helps to recover the sense of smell following an infection, or other cause of smell loss (for example, traumatic head injury).

    Several studies have demonstrated the effectiveness of smell training under laboratory conditions. But recent findings have suggested that the real-world results might be disappointing.

    One reason for this is that smell training is a long-term therapy. It can take months before patients detect anything, and some people may not get any benefit at all.

    In one study, researchers found that after three months of smell training, participation dropped to 88%, and further declined to 56% after six months. The reason given was that these people did not feel as though they noticed any improvement in their ability to smell.

    Cross-modal associations

    To remedy this, researchers are now investigating how smell training can be improved. One interesting idea is that information from our other senses, or “cross-modal associations”, can be applied to smell training to promote odour perception and improve the results.

    Cross-modal associations are described as the tendency for sensory cues from different sensory systems to be matched. For example, brightness tends to be associated with loudness. Pitch is related to size. Colours are linked to temperature, and softness is matched with round shapes, while spiky shapes feel more rough. In previous studies, these associations have been shown to have a considerable influence on how sensory information is processed. Especially when it comes to olfaction.

    Recent research has shown that the sense of smell is influenced by a combination of different sensory inputs – not just odours. Sensory cues such as colour, shape, and pitch are believed to play a role in the ability to correctly identify and name odours, and can influence perceptions of odour pleasantness and intensity.

    In one study, participants were asked to complete a test that measured their ability to discriminate between different odours while they were presented with the colour red or yellow, an outline drawing of a strawberry or a lemon, or a combination of these colours and shapes. The results suggested that corresponding odour and colour associations (for example, the colour red and strawberry) were linked to increased olfactory performance compared with odours and colours that were not associated (for example, the colour yellow and strawberry).

    Strawberries
    People who associated strawberries with the colour red performed better on smell tests. GCapture/Shutterstock

    While projects focusing on harnessing these cross-modal associations to improve treatments for smell loss are underway, research has already started to deliver some promising results.

    In a recent study that aimed to investigate whether the effects of smell training could be improved with the addition of cross-modal associations, participants watched a guidance video containing sounds that matched the odours that they were training with. The results suggest that cross-modal interactions plus smell training improved olfactory function compared to smell training alone.

    The results reported in recent studies have been promising and offer new insights into the field of olfactory science. It is hoped that this will soon lead to the development of more effective treatment options for smell recovery.

    In the meantime, smell training is one of the best things you can do for a lost sense of smell, so patients are encouraged to stick with it so that they give themselves the best chance at recovery.

    Emily Spencer, PhD Candidate, Olfaction, Edinburgh Napier University

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

    The Conversation

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  • The Paleo Diet

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    What’s The Real Deal With The Paleo Diet?

    The Paleo diet is popular, and has some compelling arguments for it.

    Detractors, meanwhile, have derided Paleo’s inclusion of modern innovations, and have also claimed it’s bad for the heart.

    But where does the science stand?

    First: what is it?

    The Paleo diet looks to recreate the diet of the Paleolithic era—in terms of nutrients, anyway. So for example, you’re perfectly welcome to use modern cooking techniques and enjoy foods that aren’t from your immediate locale. Just, not foods that weren’t a thing yet. To give a general idea:

    Paleo includes:

    • Meat and animal fats
    • Eggs
    • Fruits and vegetables
    • Nuts and seeds
    • Herbs and spices

    Paleo excludes:

    • Processed foods
    • Dairy products
    • Refined sugar
    • Grains of any kind
    • Legumes, including any beans or peas

    Enjoyers of the Mediterranean Diet or the DASH heart-healthy diet, or those with a keen interest in nutritional science in general, may notice they went off a bit with those last couple of items at the end there, by excluding things that scientific consensus holds should be making up a substantial portion of our daily diet.

    But let’s break it down…

    First thing: is it accurate?

    Well, aside from the modern cooking techniques, the global market of goods, and the fact it does include food that didn’t exist yet (most fruits and vegetables in their modern form are the result of agricultural engineering a mere few thousand years ago, especially in the Americas)…

    …no, no it isn’t. Best current scientific consensus is that in the Paleolithic we ate mostly plants, with about 3% of our diet coming from animal-based foods. Much like most modern apes.

    Ok, so it’s not historically accurate. No biggie, we’re pragmatists. Is it healthy, though?

    Well, health involves a lot of factors, so that depends on what you have in mind. But for example, it can be good for weight loss, almost certainly because of cutting out refined sugar and, by virtue of cutting out all grains, that means having cut out refined flour products, too:

    Diet Review: Paleo Diet for Weight Loss

    Measured head-to-head with the Mediterranean diet for all-cause mortality and specific mortality, it performed better than the control (Standard American Diet, or “SAD”), probably for the same reasons we just mentioned. However, it was outperformed by the Mediterranean Diet:

    Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with All-Cause and Cause-Specific Mortality in Adults

    So in lay terms: the Paleo is definitely better than just eating lots of refined foods and sugar and stuff, but it’s still not as good as the Mediterranean Diet.

    What about some of the health risk claims? Are they true or false?

    A common knee-jerk criticism of the paleo-diet is that it’s heart-unhealthy. So much red meat, saturated fat, and no grains and legumes.

    The science agrees.

    For example, a recent study on long-term adherence to the Paleo diet concluded:

    ❝Results indicate long-term adherence is associated with different gut microbiota and increased serum trimethylamine-N-oxide (TMAO), a gut-derived metabolite associated with cardiovascular disease. A variety of fiber components, including whole grain sources may be required to maintain gut and cardiovascular health.❞

    ~ Genoni et al, 2020

    Bottom line:

    The Paleo Diet is an interesting concept, and certainly can be good for short-term weight loss. In the long-term, however (and: especially for our heart health) we need less meat and more grains and legumes.

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  • Hoisin Sauce vs Teriyaki Sauce – Which is Healthier?

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    Our Verdict

    When comparing hoisin sauce to teriyaki sauce, we picked the teriyaki sauce.

    Why?

    Neither are great! But spoonful for spoonful, the hoisin sauce has about 5x as much sugar.

    Of course, exact amounts will vary by brand, but the hoisin will invariably be much more sugary than the teriyaki.

    On the flipside, the teriyaki sauce may sometimes have slightly more salt, but they are usually in approximately the same ballpark of saltiness, so this is not a big deciding factor.

    As a general rule of thumb, the first few ingredients will look like this for each, respectively:

    Hoisin:

    • Sugar
    • Water
    • Soybeans

    Teriyaki:

    • Soy sauce (water, soybeans, salt)
    • Rice wine
    • Sugar

    In essence: hoisin is a soy-flavored syrup, while teriyaki is a sweetened soy sauce

    Wondering about that rice wine? The alcohol content is negligible, sufficiently so that teriyaki sauce is not considered alcoholic. For health purposes, it is well under the 0.05% required to be considered alcohol-free.

    For religious purposes, we are not your rabbi or imam, but to our best understanding, teriyaki sauce is generally considered kosher* (the rice wine being made from rice) and halal (the rice wine being de-alcoholized by the processing, making the sauce non-intoxicating).

    *Except during passover

    Want to try some?

    You can compare these examples side-by-side yourself:

    Hoisin sauce | Teriyaki sauce

    Enjoy!

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