Do You Know How to “Thought Diet”?

Slim down, trim down and slow down.  Not your body . . . Your brain.

5 steps, How to do a Thought Diet

1.  Intermittent Fasting

Give your mind a rest. On average we have between 60,000 and 80,000 thoughts a day –  EXHAUSTING, RIGHT?.  Take time – even just five minutes a day will make a difference – to calm your mind and reduce incessant internal chatter.

Try neurochemical time-outs:

  • Meditate
  • Pray
  • Journal
  • Nap
  • Laugh
  • Dance
  • Sing

2. Count Calories

Record your thoughts and prioritize. Thoughts filled with worries, stresses and to-do’s  can be overwhelming. When you write thoughts down on paper your brain says,  “Whew, now I can stop trying to remind  him/her OVER AND OVER AND OVER SO THERE’S NO FORGETTING.”

When a worrisome, stressful, hurtful, anxiety provoking thought comes into your head:

  1. Write it down – keep a running list or write it all down 1/2 before bed (you’ll sleep better)
  2. Decide what to do with it – if you have no control over the situation or don’t need to do anything about it right now, erase it, put a line through it, let it go.  Your brain will remind you again if it’s important.
  3. If the thought pops up again,  repeat #1 & 2 as many times as needed.

3.  Communal eating.

Actually listen to people. It’s not ALWAYS about YOU.

A good way of knowing if you are actually listening to others is to check your thoughts while they’re talking – are you thinking about the story you’re about to tell or impatient to jump in with your own anecdote or advice (like eating alone while watching TV)?  Focus on what they’re saying without thinking about what you’ll say next or the point you want to get across and notice how you feel more present, calmer. 

4.  Cut out Inflammatory Food.

Stop beating yourself up. The only person who expects you to be perfect, is you (and perhaps a parent).   Give yourself a break and let go of the need to be perfect in everything and anything.  You’ll be able to release any guilt that way too.

Speaking of guilt . . . my criteria is Illegal, Immoral, Unethical.  IF it doesn’t meet at least one of those standards guilt is the wrong emotion.  Pick another feeling food group – sad, mad, glad, disgusted, afraid.

5.  Substitute Vegetables for  junk food.

Shift your thinking. The way that we think about things has an impact on our neurochemistry which impacts our emotions, our health and our bodies.   Flip negative thinking to positive or even neutral is changes the brain chemistry and reduces the stress response.

  • Believe it or not, you can find the humor, absurdity in most situations.
  • View it from someone else’s perspective
  • Even if you don’t believe it – flip the thought from negative to positive.

Catastrophizing a situation can also lead us to make rash and wrong choices. When we respond ‘defensively’ the stress response is elevated.

Adverse Childhood Experience, life long health & How Neuroscience Can Help Heal

There is a lot of research into early trauma and disease.  The brain’s development under stress changes the brain structurally as well as neurochemically.  The brain however, exhibits neuroplasticity which allows it to change and learn.

Read this article which we’ve posted in it’s entirety to understand how we can help children (and we know the activities described can help adults too).

How Neuroscience Helps Kids Heal From Trauma

by Katie Grieze

lab school classroom
On a mid-December morning at Butler University Laboratory School 55, a fifth-grade classroom falls silent. The shouting and chatter fades, little by little, replaced by the chime of calming music.

Around the room, students lie flat on the floor, blinking up through the cucumber slices pressed to their eyes. Some sprawl out, arms spread wide, as others fold their hands together or reach up to feel the fruit’s coolness.

Cucumbers do more than signal a spa day in the movies, the students are learning. Rather, the slices can act as an anti-inflammatory for a stressed-out brain in the same way that ice treats injuries. They can calm the mind and prepare it for learning—a perfect addition to the collection of relaxation strategies Lori Desautels has brought to classrooms in Indianapolis and across the nation.

Throughout fall 2019, the College of Education Assistant Professor visited those fifth-graders every week to teach them about the brain, how it works, why we experience stress, and how to regulate emotions. Students learned that the prefrontal cortex is the brain’s center of learning, decision making, and problem solving. They learned that the amygdala, formed by a small set of deep-brain neurons, causes powerful emotions such as anger and fear that can make it difficult to concentrate. And they learned that, through a range of activities that incorporate breathing, movement, or sound, they can control those emotions and relax their minds.

It’s all part of Desautels’ work in a field known as educational neuroscience, which focuses on finding the most effective strategies for working with students who have experienced adversity or trauma. According to the Centers for Disease Control and Prevention (CDC), more than 60 percent of American children will experience at least one adverse childhood experience—or a potentially traumatic event—by the time they turn 18. About one in every six children will have four or more of these experiences, which can include circumstances such as violence, abuse, neglect, poverty, mental illness, food insecurity, or drug use, to name a few.

Beyond causing long-term consequences for overall health, trauma can affect a child’s ability to succeed in school as stress inhibits the brain from making decisions and building relationships. Some students respond to pain with aggression, while others exhibit high rates of absenteeism or keep their heads down during class.

“As the research points,” she says, “anxiety has kind of become our nation’s new learning disability.”

Desautels tackles this problem from multiple fronts. Based on her research, she develops new strategies to help kids heal from trauma. She visits schools across Indiana, talking about the importance of caring for mental and emotional health in the classroom. Desautels works directly with children to help them succeed, and through leading workshops and teaching classes, she shows current and future educators how they can better support their students.

How to stay sensitive to trauma in the classroom

Desautels teaches a variety of strategies for responding to trauma in schools, but she says rethinking the discipline is the first step. When educators react with punishments based on frustration and arbitrary consequences, this usually reactivates a student’s stress response, leading to new trauma instead of new healing.

Change starts with teachers modeling the behavior they want to see from their students.

When a child’s actions require discipline, Desautels says the adult should always take some time to cool off. After reflecting on how the incident made them feel, they should explain to the student how they plan to calm down before addressing the situation.

I’m really frustrated, so we aren’t going to talk about this right now. I’ll count to four, and then I’ll take my two deep breaths, and then I’ll wait. And if my amygdala is still feeling angry, I’ll count to four again, until my cortex feels calm.

Teachers should also consider the power of non-verbal communication. Desautels says tone of voice is critical in calming a child’s nervous system, along with facial expressions, posture, and gestures.

“Emotions are contagious,” she says. “When a teacher is able to model a calm presence, students are less likely to react defensively.”

Once everyone feels relaxed, the teacher and student can discuss what happened, why it happened, and how they can repair the damage together. Consequences should follow naturally from the action in a meaningful way, Desautels says. For example, if the student was mean to a classmate, they could create something that shows kindness.

Desautels also stresses the need for listening to and validating the student throughout the process. If a child says, ‘This isn’t fair’ or ‘You are always picking on me,’ a validating comment might be, ‘That must feel so frustrating.’

“In the moment of rising tension,” she says, “when you feel someone hears you, that’s calming.”

But these strategies aren’t only for when there’s a problem. Building strong connections with students can help with easing their anxiety and preventing negative behavior from arising in the first place.

At Butler, Desautels has created a graduate certificate in Applied Educational Neuroscience to teach these strategies to educators, medical professionals, and others who work closely with children who have experienced trauma. The nine-credit-hour program launched in 2016 and has grown from just six students in the first cohort to more than 70 today. The classes explore the most recent research in neuroscience and attachment, then shift to how that research can be used to help students.

“And these strategies aren’t just useful for working with children,” Desautels says. “We are all dealing with more and more adversity and stress. Everyone taking this certificate is trying to improve on their professional practices, but I often hear feedback about how helpful it has been personally.”

A new way of teaching

Until a couple years ago, Emily Wilkerson didn’t know anything about neuroscience. She didn’t think she needed to. Then, as an Elementary Education major at Butler, she met Lori Desautels. “It wasn’t until my junior year of college that I realized teaching isn’t just about math, reading, writing, science, and social studies,” Wilkerson says. “Kids need so much more than academic content.”

So shortly after graduating in 2018 and taking a position with the then-new Butler Lab School 55, Wilkerson enrolled in Butler’s Applied Educational Neuroscience certificate. Right away, she started practicing the techniques in her fifth-grade classroom—the same classroom Desautels worked with last semester.

Together, Desautels and Wilkerson taught the students about three key regions of the brain and what it looks like to “be” in each one. In the prefrontal cortex, located near the forehead, the mind feels calm and creative. In the limbic system, closer to the center of the brain, you might start to be distracted by emotions such as fear, irritation, or embarrassment.

On the back of the neck, near the hairline, is the brain stem. Once here, you’re basically frozen. You might feel hopeless or disconnected. You might lash out, or you might run away.

“When a student has experienced trauma, we know that their brain is most likely not in the prefrontal cortex throughout the day,” Wilkerson says. “There could be triggers in the classroom, or they could just think about something traumatic that happened to them, and that could completely spiral their day. If they are locked into that anxiety or fear, they are inclined to stay in that brain state—unless they know that they can regulate their brain.”

So, the students learned how to do just that.

Every time Desautels visited Wilkerson’s class, she brought a new focused attention practice. These activities quiet the mind by having kids focus on a specific stimulus, whether that is a sound, a sight, a taste, or a breath—similar to meditation. This helps soothe the nervous system in a way that makes it easier to cope with challenges.

For example,

  • The class could spend a few minutes with a breathing exercise that matches movement to the rhythm of the breath, lifting their arms high on the inhale and dropping them on the exhale.
  • They could place their non-dominant hands flat on pieces of paper, tracing the outlines repeatedly until their minds feel calm. Or,
  • The students could put ice cubes in their mouths, imagining their stress fading as they feel the ice slowly melt away.

Desautels also uses “brain breaks.” These exercises introduce new challenges or novel sensations to help break up the routine of a school day, training the mind to see things through new perspectives.

  • Desautels always carries a bag of assorted household objects—markers, paper, shoelaces, and so on. After picking an item, students imagine two ways it could be used for something other than its intended purpose.
  • Another brain break involves asking the kids to peel a tangerine with their eyes closed, then to eat the fruit while focusing on its smell and taste.

The more senses these activities draw on, the more effective they will be for regulating the brain.

The students learned to be more aware of how they feel throughout the day. Desautels introduced brain reflection sheets, which help both students and teachers evaluate their current brain states and figure out what they might need to feel better in that moment.

“If I’m feeling frustrated,” Wilkerson says, “I’m going to go sit in the reset corner and take 10 deep breaths, or roll playdough in my hands, because that might be something that feels good to me. But you can regulate a brain in a thousand different ways.”

Most of the fifth-grade students now use the language of neuroscience throughout the school day. And since Desautels first visited, Wilkerson has noticed an overall shift in classroom culture.

“We as elementary school teachers have the opportunity, if we are using the language of neuroscience in our classrooms, to really set students up for a greater level of success throughout their whole lives,” Wilkerson says. “I can’t imagine, if I could go back in time and learn about all this neuroscience during fifth grade, how that would have impacted me in middle school, high school, college, and adulthood.”

Beyond her work at Butler and in Indianapolis classrooms, Desautels visits schools across the state to speak about the trauma-responsive strategies she has developed. She’s also published three books about the human side of education, with a fourth expected to release in 2021.

Nationally, Desautels’ work has inspired hundreds of schools to build what she calls amygdala first aid stations. Typically set up at a designated table or corner of the classroom, these spaces give students a place to go to calm down or recharge. They might offer stationary bikes, yoga mats, art materials, or headphones. Others have bean bag chairs where students can relax with weighted blankets while smelling lavender-scented cotton balls.

Since she first started co-teaching six years ago, Desautels has worked with 13 classes ranging from preschool to 12th grade. It has become more common for schools to address mental and emotional wellbeing, but Desautels says her work is unique for its focus on actually teaching kids the science behind how their brains work.

“Teaching students about their amygdala and their fear response is so empowering,” she says. “When we understand that this biology is thousands of years in the making, hardwired to protect us, our minds begin to relax through knowing that our reactions to negative experiences are natural and common. Many of our children report a sense of relief to know there’s nothing wrong with them.”

“What’s predictable is preventable”

Why the brain is hardwired to believe falsehoods

Why do some people still believe the earth is flat, man hasn’t walked on the moon, the Holocast never happened or do not believe the scientific evidence of global warming?  Given its negative impact on society, it is important to understand why certain groups of people are more vulnerable to believing unsupported lies than others. The fields of psychology and neuroscience can offer insight.

A basic fact about the brain: it takes more mental effort to reject an idea as false than to accept it as true. In other words,

it’s easier to believe than to not.

“This fact is based on a landmark study published in the journal PLOS ONE in 2009, which asked the simple question, how is the brain activated differently during a state of belief compared to a state of disbelief? To test this, participants were asked whether or not they believed in a series of statements while their brain activity was being imaged by an fMRI scanner. Some sentences were simple and fact-based (California is larger than Rhode Island), while others were more abstract and subjective (God probably does not exist). The results showed the activation of distinct but often overlapping brain areas in the belief and disbelief conditions.”

While these imaging results are complicated to interpret, the electrical patterns also showed something that was fairly straightforward. Overall, there was greater brain activation that persisted for longer during states of disbelief. Greater brain activation requires more cognitive resources, of which there is a limited supply. What these findings show is that the mental process of believing is simply less work for the brain, and therefore often favored. The default state of the human brain is to accept what we are told, because doubt takes effort. Belief, on the other hand, comes easily.

This finding makes sense from an evolutionary standpoint.

If children questioned every single fact they were being taught, learning would occur at a rate so slow that it would be a hindrance. 

This finding makes sense from a developmental standpoint.

“For some children being taught to suppress critical thinking begins at a very early age. It is the combination of the brain’s vulnerability to believing unsupported facts and aggressive indoctrination that create the perfect storm for gullibility. Due to the brain’s neuroplasticity, or ability to be sculpted by lived experiences, some of us literally become hardwired to believe far-fetched statements.”

For example: This wiring begins when children are first taught to accept whatever adults tell them as objective truth and not to question.  Even mystical explanations for natural events train young minds to not demand evidence for beliefs. “As a result, the neural pathways that promote healthy skepticism and rational thought are not properly developed. This inevitably leads to a greater susceptibility to whatever we are told.”

“If we want to combat the brain’s habit of taking the path of least resistance, which has destructive downstream consequences for critical thinking, as a society we must place more value on empirical evidence, and this must be reflected in how we educate our youth. Additionally, we must create an awareness of the fact that for the human mind, believing is more of a reflex than a careful and methodical action.”

From Psychology Today Article

Green means Go . . . away for Migraine & Chronic Pain

We are proponents of creativity in all forms and applaud these doctors and researchers for this possible pain-numbing approach.  We are posting this article in its entirety and have the video and highlighted some of the information for those of you who want a “quickie” 

Researchers Explore A Drug-Free Idea To Relieve Chronic Pain: Green Light


Ann Jones has been spending two hours each day in front of a green LED light — an experimental treatment aimed at alleviating migraines and other forms of chronic pain.
Ann Jones tried everything short of surgery for her chronic migraines, which have plagued her since she was a child.

“They’ve actually gotten worse in my old age,” says Jones, who is 70 years old and lives in Tucson, Ariz. Jones would have as many as two dozen migraines a month. Over the years, some treatments might work initially, but the effects would prove temporary. Other medications had such severe side effects she couldn’t stay on them.  “It was pretty life-changing and debilitating,” Jones says. “I could either plow through them and sometimes I simply couldn’t.”

In 2018, her doctor mentioned a study that was taking place nearby at the University of Arizona: Researchers were testing if daily exposure to green light could relieve migraines and other kinds of chronic pain.

It began with her spending two hours each day in a dark room with only a white light, which served as the control. In the second half of the study, she swapped out the conventional light for a string of green LED lights.  For more than a month, Jones didn’t notice any change in her symptoms. But close to the six-week mark, there was a big shift.

She began going days in a row without migraines. Even when the headaches did come, they weren’t as intense as they had been before the green light therapy.”I got to the point where I was having about four migraines a month, if that many, and I felt like I had just been cut free,” Jones says.

Some patients in the study of about 25 people noticed a change in just a few days. For others, it took several weeks. Dr. Mohab Ibrahim, the migraine study’s principal investigator and an associate professor at the University of Arizona, says that on average, people experienced a 60% decrease in the intensity of their migraines and a drop from 20 migraines a month to about six.

The results of the migraine study aren’t published yet. But they build on a small but growing body of research suggesting a link between green light and pain, including animal research done by Ibrahim’s team. While there are not yet robust data on humans, some researchers see promise for a drug-free approach that could help with migraines and possibly other forms of chronic pain.

A hunch and a headache

At his office in Tucson, Ibrahim demonstrates a device he has been using with patients. It’s a thin vertical stand mounted with green LED lights — an update from his earlier model, which was a simple string of lights.

Ibrahim, who directs the chronic pain clinic at Banner – University Medical Center Tucson, became interested in the idea of green light therapy because of something his brother told him about his headaches. Instead of taking medicine, he would sit in a garden and eventually they would subside. That got Ibrahim thinking about the color green and how green light could be applied as a therapy.

“There was a healthy dose of skepticism,” he says. “It was kind of strange. Why are you using light to treat pain?”

This low-tech approach to treating pain may seem out of sync with Ibrahim’s credentials*.  As he puts it: “Drugs are my tools.”  But he started to explore the idea anyway, designing an animal study, published in the journal Pain in 2017, that demonstrated that the pain response of rats decreased when they were exposed to green light.

“We were able to reproduce it over and over and over again to the point where you just had to follow the story,” he says.

Why green?

The idea that there’s a link between green light and pain is being explored by several research groups.

Research led by Rodrigo Noseda at Harvard Medical School looked at light sensitivity, known as photophobia, a common symptom of migraines. The research, published in 2016, found that green light is significantly less likely to exacerbate a migraine compared with other colors and, in some cases, can actually decrease the intensity of the headache. The group at Harvard has also shown that green light can “trigger positive emotions” during migraines, in contrast to colors like red, which are associated with negative feelings.

Ibrahim and his research colleagues also found a connection with the visual system. As part of their 2017 study, they fitted tiny contact lenses on the rats.

They found that only the animals that could see green, either from an external light or through green lenses, had a drop in their pain response.

“We basically made the conclusion that whatever effect is happening is taking place through the visual system,” he says. “That’s why when we recruited patients, we told them you cannot fall asleep when you’re undergoing this therapy.”

Ibrahim says there’s a lot more to investigate about the biological underpinnings of the green light treatment, but research by him and his colleagues is offering some clues.

For example, Ibrahim’s 2017 study tested the effect of the opioid reversal drug naloxone on rats that had been exposed to green light. After administering the drug, there was a “complete reversal” of the pain-relieving effects of the green LED.

“Whatever the mechanism is, we thought maybe the endogenous opioid system might be involved,” Ibrahim says.

Ibrahim says his most recent research supports the theory that green light therapy is working in multiple ways: “It’s a concert of mechanisms working in harmony toward a common goal.”

Ibrahim was awarded funding by the National Institutes of Health to look deeper.

Ibrahim is also studying the effect of green light for conditions such as fibromyalgia, nerve pain related to HIV and chemotherapy and a painful bladder condition called interstitial cystitis.

The interaction between light and pain

The link between light and pain is a promising area of research, says Mary Heinricher, professor and vice chair for research in the Department of Neurological Surgery at Oregon Health & Science University, but she says she’s not yet convinced that color is the most important variable in modulating pain.

“The effects of the green light is pretty subtle,” Heinricher says. “We need the parallel work showing what are the relevant neural circuits if we are going to make anything tremendously useful for people.”

She says it also remains to be seen if the green light research translates into humans, who process color differently from how rodents do.

Heinricher doesn’t expect that green light will be a primary treatment for chronic pain anytime soon, but she says the research is a laudable and necessary step as we tease out the underlying science.

“We have tended to run to drugs and not thought about intervening in the physical environment,” she says. “This is a wake-up call. There’s something going on there.”

At OHSU, her team is looking at photosensitivity in veterans with chronic pain, some of whom have a traumatic brain injury, and using functional MRI to see how they process light compared with those without chronic pain. She says it’s possible that photosensitivity could be a predictor of chronic pain.

Heinricher says her team happened upon this area of research accidentally when they noticed certain cells that facilitate pain responded to a flashlight in a dark lab.

“I was quite surprised,” she says. “If you had asked me this five years ago, I would have said no way.

If green light proves effective in human studies, neurologist Dr. Morris Levin says, he would welcome the treatment.  “It is a happy thought. I hope it works,” says Levin, director of the Headache Center at the University of California, San Francisco. “A lot of these other treatments don’t work as well as we’d like, and a lot of them cause side effects.”

Migraine sufferers are “very sensitive to environmental stimuli,” and Levin says the idea of manipulating light to lessen headache severity is a “plausible” approach.

“The problem arises when you try to find exactly what in the environment really stimulates the migraine and what in the environment might be changed without too much trouble that would still be really beneficial,” he says.

Levin says there isn’t enough evidence yet to support green light as a truly beneficial treatment for headache pain.

“It is very intriguing, but it still has a long way to go,” says Dr. Andrew Hershey, who is co-director of the Headache Center at Cincinnati Children’s Hospital Medical Center.

“Trying to do a classic placebo-controlled study to see if one light works or not is likely not doable in this area,” he says, since the patient knows the color of the light.

He says positive results from patients who spend time with just a green light may also relate to them spending less time with irritating light, like the blue glow of computers and phones.

From light box to glasses

Ibrahim’s patient Ann Jones decided to keep the green light, even though the study is over. She discovered that when she stopped doing the treatment regularly, her migraines reemerged.

“I made a commitment to go back on the green lights daily,” she says. “The very next day I did not have migraine, and for five straight days I didn’t have a migraine.”

Jones says the only downside is finding time to spend in a dark room with just a green light for company.

In a separate clinical trial, researchers at Duke University are trying to see if that problem can be solved through a wearable treatment.

Having a patient sit in a room with green ambient light is not necessarily conducive to normal life,” says Padma Gulur, a professor of anesthesiology, who is leading the Duke study.

Gulur’s NIH-funded study is looking at how different shades of glasses — clear, blue and green — affect postoperative pain and fibromyalgia. She says the early results are encouraging her to pursue larger human studies for multiple conditions.

“It just goes to show the power of our nervous system in how it responds and adapts to different stimuli,” says Gulur.

She says “minimal harm, ease of access and compliance” are all strong cases for seriously considering the feasibility of green light.

“Even if we see 50% of patients benefit from this, then already it becomes something worth trying,” she says.

Some people aren’t waiting for more research.

Duane Lowe is a chiropractor with the Department of Veterans Affairs in Grand Junction, Colorado. He works with patients in chronic pain. After reading some of Ibrahim’s research, Lowe wanted to see if it could help his own patients.

He ordered some green glasses online.  “I just gave them to patients to try for a week,” he says. “After a very short period of time, patients were coming back giving very positive reviews.”

So he kept doing it.

He makes sure to tell the patients that this is experimental — no one knows how well glasses work compared with the LED light or how long you need to wear them.

“I didn’t actually have to worry about whether these studies have been done, because the side effects of giving someone green glasses is almost nil,” he says.

Dr. Mohab Ibrahim enjoys the simplicity of the treatment too.  “In my opinion, the most ideal drug or therapy is something that’s first safe, effective and affordable,” he says.

*Dr. Mohab Ibrahim is an anesthesiologist with a Ph.D. in pharmacology and toxicology., and associate professor at the University of Arizona.

Frankly Freddie: My Valentine’s Evidence Linking Chocolate to Heart Health

Roses are red

Violets are blue

I’m not allowed chocolate

Valentine’s day . . .  pooh

Did you know chocolate has been linked to lower rates of heart disease and stroke?  You would think that my humans would want me to have a healthy heart.

Freddie Parker Westerfield, Published Poet

  I sit alone, no valentines, no candy, no cake.  The only thing I get is dog food.

If you are sitting home alone on Valentine’s day with dog food you are not alone.


Find out how:

Sugar Increases the “happiness” neurotransmitter serotonin.

Scientific Research: Lose Weight with Sex (parenthetically speaking)

It’s very difficult to design VALID research studies and this one is no exception.  (read on for my scientific reasoning ).

“German researchers gave a group of men a dose of oxytocin thought to be roughly the amount released by the brain after breast-feeding or sex, according to lead author Manfred Hallschmid of the University of Tübingen”. 

“These men and another group who took a placebo then had a chance to eat as much as they wanted at a breakfast buffet, and later the same day they were offered snacks”. (The difficulty with studying sex is it’s often impossible to get a valid measure of as-much-as-WANTED).

“Those who took oxytocin ate fewer snack calories, but the hormone did not change how much the men ate during the main meal, suggesting that oxytocin affected pleasure eating without suppressing normal appetite mechanisms.” 

Scanned Rats_4

Male Mammal

“The researchers hypothesize that the hormone diminished reward-seeking behavior initiated in the ventral tegmental area of the brain, a region found to be highly sensitive to oxytocin in rodent studies” (Rodents and humans are good to compare since both are mammals).

The effect may also be stress-related: subjects who took oxytocin saw a drop in their levels of the stress hormone cortisolaccording to the paper published in 2013 in the journal Diabetes. More work is needed to understand whether oxytocin could be used to treat obesity, but until then the finding at least hints that it may be possible to curb your cravings by having more sex.” (giving you less time to eat)

 (A reasonable conclusion: This study is flawed since male mice & men are naturally picky eaters)

If you don’t believe me read the article:

Originally posted on Curious to the Max

How to Harness your ‘Wild Horses’ Of Emotion

Where once emotions were thought of as wild horses pulling our minds (the metaphorical cart they are attached to) this way and that, we now understand we have far more control over them than was previously supposed.

Horse being wild

Neuroscience demonstrates that such acuity and responsiveness is not an ‘intrinsic’ personality trait, but more of a skill that develops over time and can be worked at. In recent years, fMRI brain scans have shown us what emotional responses look like, how emotions are triggered in the brain and that they can be consciously moderated.

“Emotions arise in the limbic brain’s amygdala, the most primitive part of the brain. Once registered by the amygdala, the brain connects your emotional responses to the current situation to your existing memories, which are stored in the hippocampus. It is then the job of the prefrontal cortex to decide which of these memories are relevant to recall, and what sense to make of your emotions once they have been filtered through the pattern-recognition of your past experience. Based on this, your brain uses a combination of knowledge, and intuitive, emotional wisdom to formulate an interpretation and, when required, devise a course of action and behavior in response to what has happened and been felt.”

The emotional center of our brain can be harnessed by the thinking part.  

Here’s one way to tame your emotional horses:

  1. Restrain – Don’t act on your initial emotion. The first and hardest step is NOT ACTING on the emotion you are experiencing.  We try to teach this to children – don’t hit someone because you’re “angry”, don’t act on “lust”, don’t steal because you “crave” . . . . “think before you act” . . . “count to 10” . . .
  2. Reframe – Learn new point of view.  Put yourself in someone else’s shoes, “What would Jesus say?”, How would _________(someone you admire/respect) respond?
  3. Review – Share new view with others.  When you explain out loud you hear/see more objectively.  Asking for feedback engages the thinking part of your brain.

“Working to develop greater emotional awareness and emotional regulation is hard work. But modern neuroscience proves there is plenty that you can do to get better at emotional regulation.  Approach your aspiration for improvement as a long-term project, akin to learning a new language. This is because emotional intelligence has so many different aspects to it. It’s perfectly possible, with focused effort, to change your ‘internal landscape’ for the better, using the full spectrum of emotions available to you to enhance your experience of life.”

Calmer but still wild horse

“The end result is that rather than feeling overwhelmed by some emotions, and shut off from others, you can learn to tap into an emotional ‘palate’ in a way that is more helpful and within your control. This will take effort and practice to achieve as although the ‘wild horses’ theory of emotions is somewhat outdated, the idea that emotions ‘come upon us’ contains some truth.”

These Breakthroughs Made the 2010s the Decade of the Brain

By Shelly Fan

(We are offering this article in it’s entirety but for those of you who want just the gist read the colored areas we’ve highlighted.)

“I rarely use the words transformative or breakthrough for neuroscience findings. The brain is complex, noisy, chaotic, and often unpredictable. One intriguing result under one condition may soon fail for a majority of others. What’s more, paradigm-shifting research trends often require revolutionary tools. When we’re lucky, those come once a decade.”

“But I can unabashedly say that the 2010s saw a boom in neuroscience breakthroughs that transformed the field and will resonate long into the upcoming decade.”

“In 2010, the idea that we’d be able to read minds, help paralyzed people walk again, incept memories, or have multi-layered brain atlases was near incomprehensible. Few predicted that deep learning, an AI model loosely inspired by neural processing in the brain, would gain prominence and feed back into decoding the brain. Around 2011, I asked a now-prominent AI researcher if we could automatically detect dying neurons in a microscope image using deep neural nets; we couldn’t get it to work. Today, AI is readily helping read, write, and map the brain.”

“As we cross into the next decade, it pays to reflect on the paradigm shifts that made the 2010s the decade of the brain. Even as a bah humbug skeptic I’m optimistic about the next decade for solving the brain’s mysteries: from genetics and epigenetics to chemical and electrical communications, networks, and cognition, we’ll only get better at understanding and tactfully controlling the supercomputer inside our heads.”

1. Linking Brains to Machines Goes From Fiction to Science

“We’ve covered brain-computer interfaces (BCIs) so many times even my eyes start glazing over. Yet I still remember my jaw dropping as I watched a paralyzed man kick off the 2014 World Cup in a bulky mind-controlled exosuit straight out of Edge of Tomorrow.”

“Flash forward a few years, and scientists have already ditched the exosuit for an implanted neural prosthesis that replaces severed nerves to re-establish communication between the brain’s motor centers and lower limbs.”

“The rise in BCIs owes much to the BrainGate project, which worked tirelessly to decode movement from electrical signals in the motor cortex, allowing paralyzed patients to use a tablet with their minds or operate robotic limbs. Today, prosthetic limbs coated with sensors can feed back into the brain, giving patients mind-controlled movement, sense of touch, and an awareness of where the limb is in space. Similarly, by decoding electrical signals in the auditory or visual cortex, neural implants can synthesize a person’s speech by reconstructing what they’re hearing or re-create images of what they’re seeing—or even of what they’re dreaming.”

“For now, most BCIs—especially those that require surgical implants—are mainly used to give speech or movement back to those with disabilities or decode visual signals. The brain regions that support all these functions are on the surface, making them relatively more accessible and easier to decode.”

“But there’s plenty of interest in using the same technology to target less tangible brain issues, such as depression, OCD, addiction, and other psychiatric disorders that stem from circuits deep within the brain. Several trials using implanted electrodes, for example, have shown dramatic improvement in people suffering from depression that don’t respond to pharmaceutical drugs, but the results vary significantly between individuals.”

“The next decade may see non-invasive ways to manipulate brain activity, such as focused ultrasound, transcranial magnetic or direct current stimulation (TMS/tDCS), and variants of optogenetics. Along with increased understanding of brain networks and dynamics, we may be able to play select neural networks like a piano and realize the dream of treating psychiatric disorders at their root.”

2. The Rise of Massive National Research Programs

“Rarely does one biological research field get such tremendous support from multiple governments. Yet the 2010s saw an explosion in government-backed neuroscience initiatives from the US, EU, and Japan, with China, South Korea, Canada, and Australia in the process of finalizing their plans. These multi-year, multi-million-dollar projects focus on developing new tools to suss out the brain’s inner workings, such as how it learns, how it controls behavior, and how it goes wrong. For some, the final goal is to simulate a working human brain inside a supercomputer, forming an invaluable model for researchers to test out their hypotheses—and maybe act as a blueprint for one day reconstructing all of a person’s neural connections, called the connectome.”

“Even as initial announcements were met with skepticism—what exactly is the project trying to achieve?—the projects allowed something previously unthinkable. The infusion of funding provided a safety blanket to develop new microscopy tools to ever-more-rapidly map the brain, resulting in a toolkit of new fluorescent indicators that track neural activation and map neural circuits. Even rudimentary simulations have generated “virtual epilepsy patients” to help more precisely pinpoint sources of seizures. A visual prosthesis to restore sight, a memory prosthesis to help those with faltering recall, and a push for non-invasive ways to manipulate human brains all stemmed from these megaprojects.”

“Non-profit institutions such as the Allen Institute for Brain Science have also joined the effort, producing map after map at different resolutions of various animal brains. The upcoming years will see individual brain maps pieced together into comprehensive atlases that cover everything from genetics to cognition, transforming our understanding of brain function from paper-based 2D maps into multi-layered Google Maps.”

“In a way, these national programs ushered in the golden age of brain science, bringing talent from other disciplines—engineers, statisticians, physicists, computer scientists—into neuroscience. Early successes will likely drive even more investment in the next decade, especially as findings begin translating into actual therapies for people who don’t respond to traditional mind-targeting drugs. The next decade will likely see innovative new tools that manipulate neural activity more precisely and less-invasively than optogenetics. The rapid rise in the amount of data will also mean that neuroscientists will quickly embrace cloud-storage options for collaborative research and GPUs and more powerful computing cores to process the data.”

3. The Brain-AI-Brain Virtuous Cycle

“First, brain to AI. The physical structure and information flow in the cortex inspired deep learning, the most prominent AI model today. Ideas such as hippocampal replay—the brain’s memory center replays critical events in fast forward during sleep to help consolidate memory—also benefit AI models.”

“In addition, the activation patterns of individual neurons merged with materials science to build “neuromorphic chips,” or processors that function more like the brain, rather than today’s silicon-based chips. Although neuromorphic chips remain mainly an academic curiosity, they have the potential to perform complicated, parallel computations at a fraction of the energy used by processors today. As deep neural nets get ever-more power hungry, neuromorphic chips may present a welcome alternative.”

“In return, AI algorithms that closely model the brain are helping solve long-time mysteries of the brain, such as how the visual cortex processes input. In a way, the complexity and unpredictability of neurobiology is shriveling thanks to these computational advancements.”

“Although crossovers between biomedical research and digital software have long existed—think programs that help with drug design—the match between neuroscience and AI is far stronger and more intimate. As AI becomes more powerful and neuroscientists collaborate outside their field, computational tools will only unveil more intricacies of neural processing, including more intangible aspects such as memory, decision-making, or emotions.”

4. A Mind-Boggling Array of Research Tools

“I talk a bunch about the brain’s electrical activity, but supporting that activity are genes and proteins. Neurons also aren’t a uniform bunch; multiple research groups are piecing together a who’s who of the brain’s neural parts and their individual characteristics.”

“Although invented in the late 2000s, technologies such as optogenetics and single-cell RNA sequencing were widely adopted by the neuroscience community in the 2010s. Optogenetics allows researchers to control neurons with light, even in freely moving animals going about their lives. Add to that a whole list of rainbow-colored proteins to tag active cells, and it’s possible to implant memories. Single-cell RNA sequencing is the queen bee of deciphering a cell’s identity, allowing scientists to understand the genetic expression profile of any given neuron. This tech is instrumental in figuring out the neuron populations that make up a brain at any point in time—infancy, youth, aging.”

“But perhaps the crown in new tools goes to brain organoids, or mini-brains, that remarkably resemble those of preterm babies, making them excellent models of the developing brain. Organoids may be our best chance of figuring out the neurobiology of autism, schizophrenia, and other developmental brain issues that are difficult to model with mice. This decade is when scientists established a cookbook for organoids of different types; the next will see far more studies that tap into their potential for modeling a growing brain. With hard work and luck, we may finally be able to tease out the root causes of these developmental issues.”

MInd-boggling indeed!!!!!

Scientists locate brain circuit that curbs overeating – Neuroscience of overindulging

I admit to hedonic, glutonous eating .  Peggy, on the other hand, is a homeostatic eater and that’s why she weighs within 8 pounds of her teen-age years and I don’t.  Put a plate, a bag, a carton of anything that I find tasty and it’s polished off.

  • Homeostatic feeding occurs when an “animal” eats until it has satiated its hunger and restored its energy levels.
  • Hedonic feeding describes an “animal’s” drive to eat more than it needs if the food source is particularly nutrient-dense and delicious.

Humans are not the only mammal with a drive to overeat high-calorie foods.

In evolutionary terms, when an animal finds a food source high in nutrients, it makes sense to eat as much as possible; in the wild, starvation is an ever-present danger.  ( I’m  alert to the ever-present danger of starvation 

My doctors told me to stop eating sugar and gluten (that’s another story) It’s REALLY challenging to find foods that are not packed with sugar and/or fat . . . that I “crave”.  Energy-dense foods are every where I look and I (along with other mammals) have evolved to find these types of food delicious — and food companies know it.

Researchers find a brain circuit in mice that plays a role in overindulging in high-calorie foods.

As new study co-author Prof. Thomas Kash, Ph.D., points out, “There’s just so much calorically dense food available all the time now, and we haven’t yet lost this wiring that influences us to eat as much food as possible.”

Recently, researchers from the University of North Carolina Health Care in Chapel Hill  looked at this phenomenon in rodents’ brains. Researchers investigated the mechanisms involved in homeostatic feeding, but did not find successful interventions. More recently scientists have looked to hedonic feeding for answers.

Nociceptin and overeating

Research has demonstrated that nociceptin receptors (nociceptin is a peptide with 17 amino acids) make little difference to homeostatic feeding, but that they may influence hedonic feeding.

Prof. Kash and team engineered mice to produce  fluorescent nociceptin. This made it easier to see the cells involved in nociceptin circuits.

Many circuits in the brain utilize nociceptin, but the researchers identified one particular circuit in the amygdala that lit up when the mice binged on energy-dense foods. This circuit has projections to other parts of the brain that help regulate feeding. It originates in the central nucleus of the amygdala, a part of the brain that plays a vital role in an animal’s response to emotional stimuli.

Scientists have studied the amygdala for a long time, and they’ve linked it to pain and anxiety and fear, but our findings here highlight that it does other things too, like regulate pathological eating.

The authors believe that “this is the first study to ascribe specific hedonic feeding actions to a subpopulation of [central amygdala] neurons.”

Removing the overeating circuit

In follow-up experiments, the scientists deleted around half of the neurons that produce nociceptin in the circuit. They found that this reduced levels of binge eating.

They gave the mice access to standard chow and high-calorie food, alternatively. With these neurons silenced, the mice significantly reduced their intake of high-calorie food and resisted diet-induced obesity. Their consumption of standard chow remained consistent.

“Our study is one of the first to describe how the brain’s emotional center contributes to eating for pleasure,” explains first study author J. Andrew Hardaway, Ph.D.

“It adds support to the idea that everything mammals eat is being dynamically categorized along a spectrum of good/tasty to bad/disgusting, and this may be physically represented in subsets of neurons in the amygdala.”

The next step for me is to instruct my amygdala to love vegetables.  (jw)


Bad Karaoke Experiment Explains How Embarrassment Keeps You Up at Night

Shame lives on in the brain.
“Hearing a recording of one’s own voice can be a cringe-worthy experience. Scientists took advantage of that uncomfortable truth, turning up the notch with a karaoke experiment. The goal was to ignite feelings of embarrassment and shame — all in the good name of helpful sleep science.”

People with insomnia have a hard time shedding the distress caused by bad emotional experiences.

That suffering can last weeks — even years — and the researchers wanted to find out exactly why. They had two major questions: What is it about sleep that underlies the problem, and what brain circuits are involved?

So the researchers set out to cause some embarrassment. “To do this, 29 people performed karaoke sessions that were recorded. The catch was that they had to wear headphones that muffled out the sound of their own voice — that way, the scientists could impede pitch correction and promote out-of-tune singing. The participants were not diagnosed with any psychiatric disorders, and they covered a wide range of experiences with insomnia; some had never experienced it, while others were very familiar.”

“Scientists used karaoke to create distressing memories for study participants.
The participants later heard the recordings of their singing while an fMRI machine scanned their brains. They were also exposed to a scent intended to boost their memory of listening to the recordings the next time they smelled it.”

“When asked to choose which emotions they felt after hearing the recording, the most frequent and intense feelings reported were embarrassment and shame. The initial fMRIs confirmed those emotions: As they listened to their out-of-tune singing, the participants’ amygdalae lit up with higher than normal activity. This almond-shaped structure in the brain is involved in processing emotions and is known to activate during emotionally distressing experiences.”

Subsequently, the participants spent the night in the lab hooked up to electroencephalogram monitors. While they slept, the scientists wafted in their trigger smell, curious to see whether it would disrupt their sleep.

“When the participants were brain scanned and exposed to the same song recordings the next morning, a trend emerged: The amygdalae of people who experienced fewer interruptions during rapid eye movement (REM) sleep reacted less strongly than they did the first time around. They felt less embarrassed than they did before. Meanwhile, the people who had fragmented REM sleep ended up feeling more embarrassed than they did on the first go.”

“As for the smells, when compared to the good REM sleepers and control subjects (people in the experiment who were not exposed to a smell), the embarrassment felt by the poor REM sleepers was exacerbated by experiencing the scent.”

“The research team believes that the continuation of embarrassment stems back to the fact that fragmented REM sleep harms the amygdala’s ability to process emotional memories overnight.”

“Processing emotional memories requires synaptic connections to change — some have to be weakened, others strengthened. A chemical called noradrenaline strongly affects the balance between this weakening and strengthening. REM, van Someren explains, is a “very special state” because it is the “only state we have that provides a ‘time-out’ from noradrenaline.”

“People with very restless REM sleep may never enjoy this state anymore. “It is likely that this has repercussions for the balance between weakening and strengthening of synapses, and thus affects overnight emotion regulation.

“In other words, for the majority of people, a night of good REM sleep helps alleviate whatever shame or distress was felt the day before. That doesn’t happen as efficiently when REM sleep is fragmented, and it can become a perpetuating issue. If distress doesn’t dissolve overnight, that can lead to another night of bad sleep, creating a cycle of poor sleep and feeling bad.”

“That state of existence describes the profile of people with insomnia, which van Someren hopes his research can help. He says that instead of focusing on examining sleep-regulating systems in the brain that have been derailed, his team’s study suggests that the better way to help insomniacs is to look for mechanisms in circuits that regulate emotional memory.”

“We also hope that people start to realize that sleep is not always ‘the more the better,’ but that a maladaptive kind of sleep [one with bad REM] can exist,” he explains.

“Restoring REM sleep through novel treatments could be one way of helping to halt this maladaptive sleep. Healthy sleep is central to overall health — and some distressing memories need help being scooted away from the foremost of your thoughts.”

When “Old Dogs” Won’t Perform Their “New Tricks” (NOT a post by Freddie)

A simple lack of confidence may present the biggest barrier – particularly for older learners, past retirement, who may have already started to fear a more general cognitive decline.

Through a string of recent experiments, Dayna Touron at the University of North Carolina at Greensboro has shown that older adults (60 and over) frequently underestimate the power of their own memories, leading to some bad habits that fail to make the best use of their minds.

“In one (deliberately tedious) study, Touron’s participants had to compare a reference table of word pairings (like ‘dog’ and ‘table’) with a second list, and then identify which words had not appeared in the original table. The word pairings were not difficult to learn, and by the end most people – of all ages – would have been able recite them. But the older adults – aged 60 and over – were more reluctant to rely on their memory, preferring instead to laboriously cross-reference the two tables, even though it took significantly more time. For some reason, they weren’t confident that they had learnt the pairs accurately – and so took the more cautious, but time-consuming, strategy.”

“In another experiment, the participants had to work through a list of calculations, with many of the sums appearing repeatedly through the list. The younger participants soon started to recall their previous answers, while the older subjects instead decided to perform the calculations from scratch each time.  Again, this did not seem to reflect an actual hole in their memory – many could remember their answers, if they had to, but had simply chosen not to. “We do see some adults who come into the lab and who never shift to using their memory,” says Touron. “They say they know the information, they just prefer not to rely on it.”’

Memory Avoidance

“By asking her participants to keep detailed diaries of their routine, Touron has shown this habit of “memory avoidance” may limit their cognitive performance in many everyday activities. Older people may be more likely to rely on GPS when driving, for instance – even if they remember the route – or they may follow a recipe line by line, rather than attempting to recall the steps.”

“Eventually, that lack of confidence may become a self-fulfilling prophecy – as your memory skills slowly decline through lack of use.”

“Break through those psychological barriers to learning, and you may soon see some widespread and profound benefits, including a sharper mind overall. As evidence, Touron points to research by Denise Park at the Center for Vital Longevity at the University of Texas at Dallas.”

“Park first divided her 200 participants into groups and assigned them to a programme of different activities for 15 hours a week for three months. Some were offered the opportunity to learn new skills – quilting, digital photography, or both – that would challenge their long-term memory and attention as they followed complex instructions. Others were given more passive tasks, such as listening to classical music or completing crossword puzzles, or social activities – such as field trips to local sites of interest. At the beginning and the end of the three months, Parks also gave the participants a memory test.”

“Of all the participants, only the subjects learning the quilting or the photography enjoyed a significant improvement – with 76% of the photographers showing a higher score at the second memory test, for instance. A later brain scan found that this seemed to be reflected in lasting changes to circuits in the medial frontal, lateral temporal, and parietal cortex – areas associated with attention and concentration.”

Overall, the more active pastime of learning a new skill led to the more efficient brain activity you might observe in a younger brain, while the passive activities like listening to music brought no changes. Crucially, these benefits were long-lasting, lingering for more than a year after the participants had completed their course.”

“Park emphasises that she still needs to replicate the study with other groups of participants. But if the results are consistent with her earlier findings, then the brain boost of taking up a new hobby may trump so-called “brain training” computer games and apps, with study after study finding that these programs fail to bring about meaningful benefits in real life.”

“Although the specific activities that Park chose – photography or quilting – may not appeal to everyone, she suspects the same benefits could emerge from many other hobbies. The essential point is to choose something that is unfamiliar, and which requires prolonged and active mental engagement as you cultivate a new set of behaviours.”

“it’s important that the task is novel and that it challenges you personally. If you are a pianist, you might find greater benefits from learning a language say, than attempting to pick up the organ; if you are a painter, you might take up a sport like tennis.”

Who Knew? What is Octopamine and how do you get it?

The Secret to Motivation eludes me – that’s obvious from all the research on motivation we’ve posted!  I probably have a bit of attention deficit since I tend to swing wildly from interest to interest.  Put that together with my reverence for octopuses I couldn’t resist sharing it with you. (jw)

People take it octopamine to keep focus and energy (like Ritalin, but weaker). It enhances motivation, alertness and focus, and stimulates fat loss while keeping muscle. It stimulates dopamine and norepinephrine and this may account for its effects. (This is how caffeine works). 

An Italian scientist, Vittorrio Erspamer found octopamine in the salivary glands of the octopus, hence its name.

Octopamine is related to the neurotransmitter norepinephrine. It comes from the amino acid Tyramine, which can be found in a wide array of foods such as liver and tomatoes. You can get it in supplements. Isolated, it is a stimulant and also burns fat.

However it may be that Octopamine prevents the breakdown of protein for energy, rather promoting fat burning for energy.

Octopamine has been banned by the World Anti-Doping Agency (WADA) because of its stimulatory properties.  If you are sensitive to stimulants, or have high blood pressure, or a heart condition, don’t use Octopamine.

Read all about OCTOPUSes, how they have BLUE blood and

brains in their arms, click HERE!!!

Bet you didn’t know your brain still craves “breast milk”

Almost everyone has that one food craving that can tempt them to consume more than they planned. Experts have revealed the one thing that all addictive food has in common – they all contain a ratio of two parts carbohydrate to one part fat – the same ratio as breast milk.

The Study

Researchers from the University of Michigan took 120 students, offered them a choice of 35 different foods, and asked them to fill in the Yale Food Addiction Scale, a measure of how addictive you find a particular food. The foods were then ranked from 1 to 35 by the students.

Top of the list of ‘most addictive foods’ was chocolate, followed by ice cream, French fries, pizza, biscuits, crisps, cake, buttered popcorn and cheeseburgers. At the bottom were salmon, brown rice, cucumber and broccoli.

Experts from The Fast 800 programme, a weight loss plan devised by Micheal Mosely, have uncovered that, despite appearing to have little in common, each of the foods has approximately 2g carbs to 1g fat – the exact same ratio of fat to carbohydrate in human breast milk.

The similarity between favorite addictive food:

  1. Milk chocolate – 30g fat, 58g carbs
  2. Ice cream – 12g fat, 24g carbs
  3. Chips – 15g fat, 32g carbs
  4. Pepperoni pizza – 10g fat, 30g carbs
  5. Crisps – 30g fat, 50g carbs
  6. Sponge cake – 26g fat, 50g carbs
  7. Buttered popcorn – 30g fat, 56g carbs
  8. Cheeseburger – 14g fat, 30g carbs

The urge to give in to cravings of any kind – whether for food, nicotine, alcohol or gambling – is closely linked to a set of reward pathways forming part of the mid-brain. Signals from these pathways, however, can be given a ‘veto’ by another set of neurons, closer to the front of the brain, within the ‘prefrontal cortex’ or PFC.

Breast milk is one of the very few natural foods that contains high amounts of fat and carbs all mixed together.

The infant brain is super-sensitive to experiences during early years, laying down neural reward pathways that last for life.

It is not surprising, then, that the food that gives us our first feelings of reward lays the foundation for our later food cravings.

Bet you didn’t know . . . Tickling slows down aging process


This tickling does not lead to spastic body movements and laughter. It’s Ear tickling.

Researchers ‘tickled’ participants’ ears with a tiny electric current to influence the nervous system and slow down some of the effects of aging. 

Oops, wrong kind of tickle

It is a painless procedure where custom-made clip electrodes are placed on a part of the ear called the tragus. The therapy, known as transcutaneous vagus nerve stimulation, sends tiny currents of electricity into the ear that travel down to the body’s nervous system. There’s no pain, just a slight tingling which is referred to as “tickling”.

Here’s how it works:

The autonomic nervous system controls bodily functions that don’t require thought, such as breathing, digestion, heart rate and blood pressure.

Within the autonomic nervous system, there are two branches: parasympathetic (for resting activity) and sympathetic (for stress activity). The two branches work together to allow healthy levels of bodily activity.

The balance changes as people age, and the sympathetic branch can start to dominate. That domination can create an unhealthy imbalance in the automatic nervous system.

As a result, it can leave the body more vulnerable to other diseases and deterioration of bodily functions. 

Researchers hoped the therapy would improve the balance of

the autonomic nervous system.

After 15 minutes of daily therapy for two weeks, they brought the participants – 26 people over the age of 55 back into the lab and measured factors such as heart rate and blood pressure to judge the success rate of their trial.

They found that tickling helped re-balance the body’s autonomic nervous system.

There were improvements in self-reported tension, depression, mood disturbances and sleep.

The researchers believe that the therapy could be used to reduce the risk of age-related chronic diseases such as heart disease, high blood pressure and atrial fibrillation.

The next step is to take the study to a larger group to get a more comprehensive look at the benefits of tickle therapy.

Are you up for a tickle?

Susan Deuchars, lead author on the study and director of research at the University of Leeds’ School of Biomedical Sciences


I’m electronically vulnerable . . . gulp . . . and I’m not talking about my

cell phone, or computer.  I have a pacemaker (who I’ve written about many times)

Tallulah PaceHead, my Cranky Pacemaker

and a home monitoring device which sits on my bedroom dresser and electronically sends information to my doctor who can immediately see how my heart is beating . . .  or not.  

 judy’s Pacemaker, Tallulah Pacehead

After reading this news synopsis I have vowed to be more loving to my friends and VERY solicitous of  my enemies.  Anyone with a bit of malice could hijack* Tallulah.

“Medical implants with wireless functionality are becoming increasingly common. They can be programmed, controlled and recharged without the need for surgery or wires.”

“Now cybersecurity experts have warned that medical device hacking could take an even more disturbing twist as patients begin to receive implants in their brains. Known as Deep Brain Stimulation, these devices deliver electrical pulses to neurons in the brain on or off. They are already being used to treat conditions such as Parkinson’s Disease, but are being trialed in patients suffering from Tourettes Syndrome, chronic pain, depression, anorexia, mood disorders, and obsessive compulsive disorder.”

“Researchers at the University of Oxford warn wireless programming used to control these brain implants could be hijacked by hackers to induce pain, tremors or even alter their behavior.”

“While more convenient, these wireless medical devices are also far more vulnerable to hacking.

*Former US Vice President Dick Cheney had the wireless function on his pacemaker turned off in case foreign powers tried to use it to assassinate him.”

Ay iiiii iiiiiiiii, I’m in BIG trouble.  I’m a Democrat

Why we don’t remember details of our past

A colleague once suggested that I must have had major trauma as a child.  She thought I’d repressed something horrible because I remember very little of my childhood.  Try as I might the only “trauma” I could dredge up was the day my brother came home from the hospital.  I had just spent my entire life being an only child, the center of attention, and was not happy about the possibility of being dethroned.  I vaguely remember trying to drop him in the toilet.

Researchers from the University of Toronto, Canada, have discovered a reason why we often struggle to remember the smaller details of past experiences – how the brain encodes useful memories while losing the irrelevant and minor details over time.

The Research distilled:

The research team found that there are specific groups of neurons in the medial prefrontal cortex (mPFC) of a rat’s brain – the region most associated with long-term memory. These neurons develop codes to help store relevant, general information from multiple experiences while, over time, losing the more irrelevant, minor details unique to each experience. 

“Memories of recent experiences are rich in incidental detail but, with time, the brain is thought to extract important information that is common across various past experiences,”

“Rats were given two experiences with an interval between each: one involving a light and tone stimulus, and the other involving a physical stimulus. This gave them two memories that shared a common stimulus relationship. The scientists then tracked the neuron activity in the animals’ brains from the first day of learning to four weeks following their experiences.“This experiment revealed that groups of neurons in the mPFC initially encode both the unique and shared features of the stimuli in a similar way,” says first author Mark Morrissey. “However, over the course of a month, the coding becomes more sensitive to the shared features and less sensitive to the unique features, which become lost.”

Image shows the location of the mPFC in the brain. image is for illustrative purposes only.

“On the contrary, we show that groups of neurons develop coding to store shared information from different experiences while, seemingly independently, losing selectivity for irrelevant details.”

I’m relieved to know that my brain does regular house-keeping to keep irrelevant details, like trying to do in my brother, from cluttering up my medial prefrontal cortex.  

I wonder if my brother remembers?





Generalizable knowledge outweighs incidental details in prefrontal ensemble code over time

Memories for recent experiences are rich in incidental detail, but with time the brain is thought to extract latent rules and structures common across past experiences. We show that over weeks following the acquisition of two distinct associative memories, neuron firing in the rat prelimbic prefrontal cortex (mPFC) became less selective for perceptual features unique to each association and, with an apparently different time-course, became more selective for common relational features. We further found that during exposure to a novel experimental context, memory expression and neuron selectivity for relational features immediately generalized to the new situation. These neural patterns offer a window into the network-level processes by which the mPFC develops a knowledge structure of the world that can be adaptively applied to new experiences.

“Generalizable knowledge outweighs incidental details in prefrontal ensemble code over time” by Mark D Morrissey, Nathan Insel, and Kaori Takehara-Nishiuchi eLife. Published online February 14 2017 doi:10.7554/eLife.22177

Do you have Selective Attention?

It’s the season for parties, get-togethers and crowds.  Have you ever had trouble putting background noise in the background and focusing on the conversation that is in front of you?

This discovery may hold the key to explaining why some people, who do not have hearing problems, still find it difficult to keep track of conversations in large crowds.

A group of neurons in the auditory processing areas of the brainstem help us to tune into specific conversations in a crowded room.

It could be that the neurons in their auditory brainstem, associated with receiving pitch signals, are not properly activated. 

This process of focusing on the voice of the speaker is called “selective attention” and that it happens in the part of the brain called the auditory cortex, which processes speech information.

Selective attention helps the brain to modulate sound information and to prioritize information over the background noise, such as focusing on one conversation above all others in a crowded room. However, what triggers selective attention in the auditory cortex has been debated by scientists.

Frankly Freddie – A man for ALL seasons (and a calendar too)

Santa CLAUStrophobia:

Fear of fly-by night men who are partial to the color red, use environmentally appropriate transportation and make their employees wear pointy shoes.

This phobia is often triggered by anticipation of shoveling snow and spending time with relatives in closed quarters.   It is characterized by over-spending, over-indulging, delusions of family harmony, leaving cookies and milk out to spoil and . . .  lying to children.

Have a HUMAN(E) Christmas!



P.S.  My Humans say to tell you to have a DOG-GONE

Merry Christmas AND . . .


It’s the purrrrfect mini size –  6 3/4″ w x 5 1/4″ H

Remember 50% goes to

The Gentle Barn Charity!

Click HERE to get your 2020  mini calendar

Click HERE to get your calendar

ai yiiii yiiiiiii – My Brain on Sugar and Acrylic Paint

Earlier this year I decided to eliminate sugar, hoping to reduce the inflammatory response that is common to fibromyalgia (and many other chronic conditions).  I LOVE sugar and didn’t want to banish it from my life so decided to use it as a subject in my paintings.

judy’s sugar-free, acrylic Donuts

I’ve always maintained my brain is hardwired to want sweets.  

Now I’m vindicated but also concerned enough to continue using my hand to paint rather than my mouth to eat.  Here’s why:

Dopamine “hits” from eating sugar

“On an evolutionary basis, our primitive ancestors were scavengers. Sugary foods are excellent sources of energy, so we have evolved to find sweet foods particularly pleasurable. Foods with unpleasant, bitter and sour tastes can be unripe, poisonous or rotting — causing sickness.”

“To maximize our survival as a species, we have an innate brain system that makes us like sweet foods since they’re a great source of energy to fuel our bodies.”

“When we eat sweet foods the brain’s reward system — called the mesolimbic dopamine system — gets activated. Dopamine is a brain chemical released by neurons and can signal that an event was positive. When the reward system fires, it reinforces behaviours — making it more likely for us to carry out these actions again.”

Dopamine “hits” from eating sugar promote rapid learning to preferentially find more of these foods.

“Our environment today is abundant with sweet, energy rich foods. We no longer have to forage for these special sugary foods — they are available everywhere. Unfortunately, our brain is still functionally very similar to our ancestors, and it really likes sugar. So what happens in the brain when we excessively consume sugar?”

Can sugar rewire the brain?

“The brain continuously remodels and rewires itself through a process called neuroplasticity. This rewiring can happen in the reward system. Repeated activation of the reward pathway by drugs or by eating lots of sugary foods causes the brain to adapt to frequent stimulation, leading to a sort of tolerance.”

“In the case of sweet foods, this means we need to eat more to get the same rewarding feeling — a classic feature of addiction.”

The brain wants sugar, then more sugar

“Regardless of our need for food to power our bodies, many people experience food cravings, particularly when stressed, hungry or just faced with an alluring display of cakes in a coffee shop.”

“To resist cravings, we need to inhibit our natural response to indulge in these tasty foods. A network of inhibitory neurons is critical for controlling behavior. These neurons are concentrated in the prefrontal cortex — a key area of the brain involved in decision-making, impulse control and delaying gratification.

Inhibitory neurons are like the brain’s brakes and release the chemical GABA. Research in rats has shown that eating high-sugar diets can alter the inhibitory neurons. The sugar-fed rats were also less able to control their behavior and make decisions.”

“Importantly, this shows that what we eat can influence our ability to resist temptations and may underlie why diet changes are so difficult for people.”

“A recent study asked people to rate how much they wanted to eat high-calorie snack foods when they were feeling hungry versus when they had recently eaten. The people who regularly ate a high-fat, high-sugar diet rated their cravings for snack foods higher even when they weren’t hungry.”

This suggests that regularly eating high-sugar foods could amplify cravings — creating a vicious circle of wanting more and more of these foods.

judy’s acrylic sundae

Sugar can disrupt memory formation

Another brain area affected by high sugar diets is the hippocampus — a key memory centre.

“Research shows that rats eating high-sugar diets were less able to remember whether they had previously seen objects in specific locations before.”

“The sugar-induced changes in the hippocampus were both a reduction of newborn neurons, which are vital for encoding memories, and an increase in chemicals linked to inflammation.”

How to protect your brain from sugar

“The World Health Organization advises that we limit our intake of added sugars to five per cent of our daily calorie intake, which is 25g (six teaspoons).”

“Importantly, the brain’s neuroplasticity capabilities allow it to reset to an extent following cutting down on dietary sugar, and physical exercise can augment this process. Foods rich in omaga-3 fats (found in fish oil, nuts and seeds) are also neuroprotective and can boost brain chemicals needed to form new neurons.”

“While it’s not easy to break habits like always eating dessert or making your coffee a double-double, your brain will thank you for making positive steps.”

“The first step is often the hardest. These diet changes can often get easier along the way.”

I didn’t get any hits of dopamine by the smell of acrylic paint nor did I experience a vicious circle of wanting to paint more and more . . . so far so good.

Peggy’s Read – The Upside of Stress

I read 2-3 books at the same time: One is for chilling out (usually a mystery), one is for the book group I’ve belonged to for years and one is because I love science.

My latest read, by Kelly McGonigal, PhD, “The Upside of Stress: Why Stress is Good for You and How to get Good at it”, was enlightening.

McGonigal was interested in a longitudinal (1998- 2016) study of 30,0000 adults, showing that high levels of stress increased the risk of dying by 43% BUT ONLY if the person believed stress was harmful. (PA)

Those with high stress levels who did not believe it was harmful to their health had the lowest risk of death, lower than those who had little stress.

Popular opinion has been to avoid stress because it’s harmful.  This book made me rethink avoiding stressful situations and reframing stress as a challenge and help build resources and confidence.

Stress? Or a challenge? 

Here’s some of the interesting research and information from The Upside of Stress: Why Stress is Good for You and How to get Good at it”:

Simply watching a” stress is enhancing” video to change someone’s mindset made a difference in the participants hormones that are produce during stress: cortisol and DHEA. The ratio of the two, called the growth index, determines the effects of stress. Higher levels of DHEA help people thrive under stress, and be resilience when stress is very high.
The researchers followed over time two groups:  a mindset change group that watched videos of the positive effects of stress and examples of thriving under stress and a control group that didn’t see the videos.  The group that was exposed to the positive effects of stress:

  • Continued to see stress in a more positive way.
  • Their depression and anxiety was reduced
  • Had fewer health problems
  • Were more focused and more productive.
  • These brief trainings resulted in lasting change.

There was no change in the control group.

Maybe non-life threatening stress should be called

the “challenge response”? 

Stress? Or meaningful activity-or both?

Some positive aspects of stress the book details:

  • The most common response to acute (as opposed to chronic) stress in people is growth and resilience.
  • Fight or flight not only gives you a bodily response to stress but can increase motivation for change.
  • Experience with stress when it’s not life-threatening can increase resilience. This response increases energy and focus.  It releases higher DHEA, raising the growth index. Artists and athletes show this when engaged in skill.
  • Oxytocin improves empathy and decrease fear, and increases social connections.
  • DHEA and nerve growth factor increases neuroplasticity to help you learn from stressful events.
    Cortisol and oxytocin help decrease inflammatory response and help recovery

Studies show stressed people are happier, maybe because they are engaged in meaningful things… jobs, raising kids, and  other projects. A full, busy life is full of stress.

Sometimes it is good to try to cam down, but other times it is better to say “I’m excited” when anxious. Cortisol and adrenaline actually improve performance during test taking,  Athletes say they are excited (rather than stressed) before a game which helps focus and determination to win.

When I think back to times I learned, changed and grew the most, high stress was ever present.  It was a fascinating read and while I still don’t relish most stressful situations I learned stress is ever present and whether I focus on the positive or negative aspects my brain, body and life are all impacted in critical ways.




The Secret to Motivation

Fruit flies have been buzzing around my kitchen since I started recycling food waste for the environment.  Yes, yes, I’m using a special container provided by the city but those pesky flies still try to get in.  I can testify to their perseverance . . . and their ability to evade my swats. 

Perseverance and grit are important to work toward goals.  How do you stay motivated to do this? A team of researchers led by Technical University of Munich scientists have found one answer in the brain of a fruit fly. Yup,  fruit flies are ambitious and they can teach me something about staying with a task.  

The researchers set up the fruit flies so they would go after fruit that smelled, but was kept out of reach, while their little legs ran on balls which measured how fast they were running – how much effort they were making. The experiment showed that hungry fruit flies would continue increasing their speed, until they ran up to nine meters per minute. Fruit flies who had eaten would stop more quickly than the hungry flies.

Staying with it

The researchers identified a neural circuit in the flies  that appears to cause this perseverance.  We humans have a million times more neurons than the flies have which makes it easier to figure out what each neuron does. With the help of electron microscopy, the neural circuit was identified.This circuit is located in the learning and memory center of the fly brain. Two neurotransmitters, dopamine and octopamine, (similar to noradrenaline in humans) regulate the circuit. Dopamine increases increases motivation; octopamine reduces it.

It turns out that theses same chemicals are in the brains of people and scientists think they also regulate motivation.

It turns out that my own neural circuits are motivating me to rid my kitchen of fruit flies.


“A Neural Circuit Arbitrates between Persistence and Withdrawal in Hungry Drosophila”. Sercan Sayin, Jean-Francois De Backer, K.P. Siju, Marina E. Wosniack, Laurence P. Lewis, Lisa-Marie Frisch, Benedikt Gansen, Philipp Schlegel, Amelia Edmondson-Stait, Nadiya Sharifi, Corey B. Fisher, Steven A. Calle-Schuler, J. Scott Lauritzen, Davi D. Bock, Marta Costa, Gregory S.X.E. Jefferis, Julijana Gjorgjieva, Ilona C. Grunwald Kadow.
Neuron doi:10.1016/j.neuron.2019.07.028.


Pausitively Tuesday: The Main Thing

“The main thing is to keep the main thing

the main thing.”

Stephen Covey

I saw this sign at the Crab Cooker. I read it twice.  The first time thinking it was strange.  and then the second time:  “Whoa that’s profound!”

The main thing is the thing to remain the main thing?
Mainly the main thing is the thing to remember?
The main thing is always the main thing for the main thing?
The thing that’s main is the main thing to be the main thing?
The main thing is being the main thing of main things?
Remember the Maine.

A tenth of a second between me and Barbie

I’m standing in front of the open refrigerator, ready to get a snack. Even as my hand moves toward the food, my brain is still deciding what to do, still in the middle of choosing my hand passes the carrot sticks and grabs the chocolate cake.  Who knew?

If it weren’t for my chocolate lips I’d be a Barbie, Judy’s Journal page

  • “When we make a decision, we’re really choosing between several concrete plans of action and not abstract ideas.  Your brain is planning the necessary actions to execute all potential decisions. In fact, you’re still deciding when you move, and we can see that because of how you move.”
  • “How we move gives us a lot of clues into how people make decisions. For example, decisive choices tend to be a straight movement in one direction. But if we aren’t sure, the physical route we take might curve or hesitate. We can use that as an index of the preferences revealed in a movement as it is evolving.”
  • “Using this process, we can begin to identify which equations the brain uses to make these types of decisions. If we can identify these equations, we can develop targeted therapies and interventions for people who have disordered decision-making.” “If we understand exactly what is going wrong, we will be better able to intervene.  Compulsive gambling behaviour is an example of a disordered decision-making process that is impulsive, perseverative and ineffective.

My reaching for ice cream to go with the cake is adisordered decision-making process” . . .  I knew . . .


Want to make better decisions? Slow down, Wispinki says:

“One way you can make better decisions is to wait a bit longer.” 

“That might be a way in which everyday decisions can be improved. It could be as little as a tenth of a second.”

Neuroscience can curate music based on your brainwaves, not your music taste

The frequency at which your brain resonates defines your state of mind.

Need to chill out? Try alpha activity.

Want a pre-workout pep-up? Pop on some beta waves.

Our brains are sophisticated electrical factories, powered by more than 100 billion nerve cells. By synchronizing our biological rhythm to environmental cues like music, you will be able to plug in your headphones, lean back in your chair, and relax to a playlist so synchronized with your brain’s chemistry that it increases your focus, sleep quality, and even fights anxiety.

Companies and composers have begun using software to make music customized to your brainwaves.

“Eduardo Miranda is a musician and composer who is best known for his liberal use of the electroencephalogram (EEG) machine to create complex string arrangements. For his next act, he is using brainwave-imaging software to change how he creates his music. Specialists have long used EEGs to diagnose and study epilepsy, sleep disorders, and other medical issues, but Miranda is using the technology to measure how rhythm affects brain activity.”

In one recent experiment, Miranda studied three groups of subjects with the EEG’s small metal disks and electrodes attached to their scalps.

  • Group A, Miranda tried to inspire happiness and energy by having subjects listen to fast-paced music 
  • Group B, he tried to divine sadness with slower tempo, gloomy tunes
  • Group C, a control group, listeners heard neutral music intended to sustain their current mood.

The EEG recordings showed their brainwaves all became synchronized around the auditory rhythm they were listening to. They also reported a change in mood after listening to each composition.

“By connecting how the brain synchronizes its electrical frequencies with the rhythm of music, Miranda posits that certain beats coerce alpha and beta waves—two of the six types of brain waves—into a desired state. He says that soon, with a few alterations, companies could use his research to create a product that empowers consumers to take greater control over their emotional state. “I’m very optimistic in about five or six years time we will have this thing working mainstream,” Miranda says.”

Other companies are trying a different tact entirely. On website, listeners plug in their headphones and listen to songs that activate their alpha and beta waves in order to relax, focus, meditate, nap, or sleep. Launched in 2016, users review’s options, click on their desired mood, and then sit back and listen to tracks designed to produce that state.

Each track is timed to the millisecond to the rhythms required to stimulate and coerce brainwaves into the desired state. Songs are composed by thousands of bots each assigned a character—from a raindrop to a cymbal clash—that arrange themselves to create a stanza. When patterns emerge in the first several dozen measures, the bots arrange themselves to mimic those stanzas, which produces a complex composition. Each track is timed to the millisecond to the rhythms required to stimulate and coerce brainwaves into the desired state.”

“After several minutes, asks listeners to rate its effectiveness. Since brainwave frequency varies slightly from one person to the next, the algorithm continues to modify the tracks played until the user rates their experience as “very effective.”

“Recently, producers have reached out to to learn how to create music more biologically in key with their target audience. Artists are looking for ways to sync their songs to user brainwaves, says founder Junaid Kalmadi.”