Why We Remember – by Dr. Charan Ranganath

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As we get older, forgetfulness can become more of a spectre; the threat that one day it could be less “where did I put my sunglasses?” and more “who is this person claiming to be my spouse?”.

Dr. Ranganath explores in this work the science of memory, from a position of neurobiology, but also in application. How and why we remember, and how and why we forget, and how and why both are important.

There is a practical element to the book too; we read about things that increase our tendency to remember (and things that increase our tendency to forget), and how we can leverage that information to curate our memory in an active, ongoing basis.

The style of the book is quite casual in tone for such a serious topic, but there’s plenty of hard science too; indeed there are 74 pages of bibliography cited.

Bottom line: while filled with a lot of science, this is also a very human book, and a helpful guide to building and preserving our memory.

Click here to check out “Why We Remember”, and learn how to hold on to what matters the most!

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  • 6 Kinds Of Drinks That Hasten Dementia

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    Dr. William Li, most well-known for his diabetes expertise (remember that there are clear associations between diabetes and dementia), discusses drinks you might want to skip:

    Here’s to your good health

    The 6 kinds of drink are:

    • Alcohol which is bad for pretty much everything and this is no exception. Can cause a deficiency of thiamine, brain-shrinking, neuroinflammation, oxidative stress, and resultant neuron damage.
    • Soda / diet soda, the former of which is bad for the diabetes-dementia connection, and the latter of which is also usually (depends on the sweetener) harmful to the gut and thus the gut-brain connection.
    • Fruit juices, especially if processed, as the high sugar and zero or nearly-zero fiber can lead to insulin resistance, affecting the brain’s energy processing. In particular, fruit juice drinks sweetened with high-fructose corn syrup (HFCS) can accumulated as fat in the brain (due to how the body processes fructose in the absence of fiber to slow it down), impacting cognition.
    • Energy drinks, being basically the same as soda / diet soda, just now with added caffeine too.
    • [Caffeinated] late-night coffee, can (shocking nobody) disrupt sleep, and chronic sleep deprivation contributes to the build-up of harmful brain plaques.
    • Sports drinks, which (unless you’re super-sure about everything on the label; there are some good sports drinks out there) often contain HFCS in the US, along with various other additives that may not always be great for you. Also, the sodium content of electrolyte drinks are fine if you genuinely are actively sweating it out, but otherwise, can lead to high blood pressure, which is itself a dementia risk factor.

    Better options include:

    • decaffeinated coffee (or coffee enjoyed in the early afternoon)
    • green tea
    • turmeric-based drinks

    Dr. Li mentions turmeric milk drinks, but unfermented dairy is generally inflammatory, so better to make it kefir (fermented milk drink) or plant-based. Or just have a turmeric tea; that works too.

    Dr. Li also mentions berry smoothies, which are not nearly as bad as fruit juice, but still not as good as eating whole berries.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Reduce Your Alzheimer’s Risk

    Take care!

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  • Mung Beans vs Black Gram – Which is Healthier?

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    Our Verdict

    When comparing mung beans to black gram, we picked the black gram.

    Why?

    Both are great, and it was close!

    In terms of macros, the main difference is that mung beans have slightly more fiber, while black gram has slightly more protein. So, it comes down to which we prioritize out of those two, and we’re going to call it fiber and thus hand the win in this category to mung beans—but it’s very close in either case.

    In the category of vitamins, mung beans have more of vitamins B1, B6, and B9, while black gram has more of vitamins A, B2, B3, and B5. They’re equal on vitamins C, E, K, and choline. So, a marginal victory by the numbers for black gram here.

    When it comes to minerals, mung beans have more copper and potassium, while black gram has more calcium, iron, magnesium, manganese, and phosphorus. They’re equal on selenium and zinc. Another win for black gram.

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

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • AC: The Power of Appetite Correction – by Dr. Bert Herring

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    “Appetite Correction” is an intriguing concept, and so it intrigued us sufficiently to read this book. So what’s it about?

    It’s about modifying our response to hunger, and treating it as a messenger to whom we may say “thank you for your opinion” and then do as we already planned to do. And what is that?

    Simply, this book is about intermittent fasting, specifically, 19:5 fasting, i.e., fast for 19 hours and eat during a 5hr window each day (the author proposes 5pm–10pm, but honestly, go with what works for you).

    During the fasting period, drinking water, or consuming other non insulin-signalling things (e.g. black coffee, black tea, herbal tea, etc) is fine, but not so much as a bite of anything else (nor calorific drinks, e.g. with milk/cream or sugar in, and certainly not sodas, juices, etc).

    During the eating period, the idea is to eat at will without restriction (even unhealthy things, if such is your desire) during those 5 hours, with the exception that one should start with something healthy. In other words, you can line up that take-out if you want, but eat a carrot first to break the fast. Or some nuts. Or whatever, but healthy.

    The “appetite correction” part of it comes in with how, after a short adjustment period, you will get used to not suffering from hunger during the fasting period, and during the eating period, you will—paradoxically—be more able to practise moderation in your portions.

    Most of the book is given over the dealing with psychological difficulties/objections, as well as some social objections, but he does also explain some of the science at hand too (i.e. how intermittent fasting works, on a physiological level). On which note…

    The style is on the very light end of pop-science, and unusually, he doesn’t cite any sources for his claims at all. Now, no science that he claimed struck this reviewer as out of the ordinary, but it would have been nice to see a good few pages of bibliography at the back.

    Bottom line: this is a super quick-and-easy read that makes a strong (albeit unsourced) case for intermittent fasting. It’s probably best for someone who would like the benefits and needs some persuading, but who is not very interested in delving into the science beyond being content to understand what is explained and put it into practice.

    Click here to check out AC: The Power of Appetite Correction, and get yours where you want it!

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  • Happy Mind, Happy Life – by Dr. Rangan Chatterjee
  • We created a VR tool to test brain function. It could one day help diagnose dementia

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    If you or a loved one have noticed changes in your memory or thinking as you’ve grown older, this could reflect typical changes that occur with ageing. In some cases though, it might suggest something more, such as the onset of dementia.

    The best thing to do if you have concerns is to make an appointment with your GP, who will probably run some tests. Assessment is important because if there is something more going on, early diagnosis can enable prompt access to the right interventions, supports and care.

    But current methods of dementia screening have limitations, and testing can be daunting for patients.

    Our research suggests virtual reality (VR) could be a useful cognitive screening tool, and mitigate some of the challenges associated with current testing methods, opening up the possibility it may one day play a role in dementia diagnosis.

    Where current testing is falling short

    If someone is worried about their memory and thinking, their GP might ask them to complete a series of quick tasks that check things like the ability to follow simple instructions, basic arithmetic, memory and orientation.

    These sorts of screening tools are really good at confirming cognitive problems that may already be very apparent. But commonly used screening tests are not always so good at detecting early and more subtle difficulties with memory and thinking, meaning such changes could be missed until they get worse.

    A clinical neuropsychological assessment is better equipped to detect early changes. This involves a comprehensive review of a patient’s personal and medical history, and detailed assessment of cognitive functions, including attention, language, memory, executive functioning, mood factors and more. However, this can be costly and the testing can take several hours.

    Testing is also somewhat removed from everyday experience, not directly tapping into activities of daily living.

    Enter virtual reality

    VR technology uses computer-generated environments to create immersive experiences that feel like real life. While VR is often used for entertainment, it has increasingly found applications in health care, including in rehabilitation and falls prevention.

    Using VR for cognitive screening is still a new area. VR-based cognitive tests generally create a scenario such as shopping at a supermarket or driving around a city to ascertain how a person would perform in these situations.

    Notably, they engage various senses and cognitive processes such as sight, sound and spatial awareness in immersive ways. All this may reveal subtle impairments which can be missed by standard methods.

    VR assessments are also often more engaging and enjoyable, potentially reducing anxiety for those who may feel uneasy in traditional testing environments, and improving compliance compared to standard assessments.

    A senior woman sitting on a bed with her hand to her face.
    Millions of people around the world have dementia.
    pikselstock/Shutterstock

    Most studies of VR-based cognitive tests have explored their capacity to pick up impairments in spatial memory (the ability to remember where something is located and how to get there), and the results have been promising.

    Given VR’s potential for assisting with diagnosis of cognitive impairment and dementia remains largely untapped, our team developed an online computerised game (referred to as semi-immersive VR) to see how well a person can remember, recall and complete everyday tasks. In our VR game, which lasts about 20 minutes, the user role plays a waiter in a cafe and receives a score on their performance.

    To assess its potential, we enlisted more than 140 people to play the game and provide feedback. The results of this research are published across three recent papers.

    Testing our VR tool

    In our most recently published study, we wanted to verify the accuracy and sensitivity of our VR game to assess cognitive abilities.

    We compared our test to an existing screening tool (called the TICS-M) in more than 130 adults. We found our VR task was able to capture meaningful aspects of cognitive function, including recalling food items and spatial memory.

    We also found younger adults performed better in the game than older adults, which echoes the pattern commonly seen in regular memory tests.

    A senior man sitting outdoors using a laptop.
    Adults of a range of ages tried our computerised game.
    pikselstock/Shutterstock

    In a separate study, we followed ten adults aged over 65 while they completed the game, and interviewed them afterwards. We wanted to understand how this group – who the tool would target – perceived the task.

    These seniors told us they found the game user-friendly and believed it was a promising tool for screening memory. They described the game as engaging and immersive, expressing enthusiasm to continue playing. They didn’t find the task created anxiety.

    For a third study, we spoke to seven health-care professionals about the tool. Overall they gave positive feedback, and noted its dynamic approach to age-old diagnostic challenges.

    However, they did flag some concerns and potential barriers to implementing this sort of tool. These included resource constraints in clinical practice (such as time and space to carry out the assessment) and whether it would be accessible for people with limited technological skills. There was also some scepticism about whether the tool would be an accurate method to assist with dementia diagnosis.

    While our initial research suggests this tool could be a promising way to assess cognitive performance, this is not the same as diagnosing dementia. To improve the test’s ability to accurately detect those who likely have dementia, we’ll need to make it more specific for that purpose, and carry out further research to validate its effectiveness.

    We’ll be conducting more testing of the game soon. Anyone interested in giving it a go to help with our research can register on our team’s website.The Conversation

    Joyce Siette, Research Theme Fellow in Health and Wellbeing, Western Sydney University and Paul Strutt, Senior Lecturer in Psychology, Western Sydney University

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

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  • 10 Ways To Naturally Boost Dopamine

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    Dopamine is the “reward” hormone, and is responsible for motivation, as well as various oft-forgotten functions (such as spatial skills, motor functions, task processing, planning, and language). Sometimes, our relationship with dopamine isn’t what it could be, so here’s how to fix that:

    Let’s get hormone-hacking…

    Here are the 10 ways:

    1. The seesaw effect: reduce overstimulation by taking tolerance breaks from high-dopamine activities that aren’t particularly useful (like social media or phone games), allowing for natural enjoyment of daily activities that you’d normally find enjoyable. Think: if you died and negotiated to be sent back to life on the condition you’d appreciate it properly this time, what things would you then spend your time doing? It’s probably not Kingdom Crush Saga Farm 2, is it?
    2. Conscious state meditation: practise conscious state meditation, focusing inward to reduce anxiety and release dopamine. Even a few minutes a day can significantly enhance dopamine levels.
    3. Hack your REM cycles: optimize sleep, especially REM cycles, which produce the most dopamine. Aim to wake up after your final REM cycle to feel energized and happy.
    4. The runner’s high: engage in regular exercise, which boosts dopamine through physical exertion and can lead to feelings of relaxation and euphoria, often known as the “runner’s high.”
    5. Mood-enhancing music: listen to music that makes you feel good. Favorite songs can stimulate dopamine production, improving your mood and well-being.
    6. Bright light therapy: spend time in natural sunlight to stimulate dopamine production and elevate your mood, countering the negative effects of extended indoor time. If natural sunlight is not very available where you are (e.g. this writer who lives next to an ancient bog surrounded by fog and the days are getting short, at time of writing), then artificial daylight lamps are respectable supplement—but just that, a supplement, not a replacement. Despite how it looks/feels, natural sunlight (especially in the morning, to cue the circadian rhythm to do its thing) is beneficial even through cloud cover.
    7. Relieve stress for good: actively reduce stress, as it inhibits dopamine. Simplify daily routines and eliminate stressors to naturally boost dopamine and feel more relaxed. Of course, you cannot remove all stress from your life, so get good at managing the stress created by the stressors that do remain.
    8. Tap into your flow state: enter a “flow state” by focusing deeply on an engaging task, which can elevate dopamine levels and boost motivation and happiness.
    9. The hormesis effect: embrace mild physical challenges, like cold showers. The temporary discomfort will paradoxically increase dopamine (it’s the body’s way of saying “congratulations, you survived the hard thing, here’s a little treat, so that you’ll be motivated to survive the next hard thing, too”)
    10. Activate your inner artist: engage in creative activities that you find fun. The process of creating boosts dopamine and provides motivation, enhancing mood and enjoyment in life.

    For more on all of these, enjoy:

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    Want to learn more?

    You might also like to read:

    Rebalancing Dopamine (Without “Dopamine Fasting”)

    Take care!

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  • Practical Optimism – by Dr. Sue Varma

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    We’ve written before about how to get your brain onto a more positive track (without toxic positivity), but there’s a lot more to be said than we can fit into an article, so here’s a whole book packed full with usable advice.

    The subtitle claims “the art, science, and practice of…”, but mostly it’s the science of. If there’s art to be found here, then this reviewer missed it, and as for the practice of, well, that’s down to the reader, of course.

    However, it is easy to use the contents of this book to translate science into practice without difficulty.

    If you’re a fan of acronyms, initialisms, and other mnemonics (such as the rhyming “Name, Claim, Tame, and Reframe”), then you’ll love this book as they come thick and fast throughout, and they contribute to the overall ease of application of the ideas within.

    The writing style is conversational but with enough clinical content that one never forgets who is speaking—not in the egotistical way that some authors do, but rather, just, she has a lot of professional experience to share and it shows.

    Bottom line: if you’d like to be more optimistic without delving into the delusional, this book can really help a lot with that (in measurable ways, no less!).

    Click here to check out Practical Optimism, and brighten up your life!

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