The Brain Whisperers

A Shift Away From Hypertension

2011-02-13T13:42:00.000-08:00

Hypertension Away!

A staggering fifty million Americans have high blood pressure. Often, people who have high blood pressure, also known as hypertension, do not realize it because the disease does not have any warning signs or symptoms, earning it the nickname the ‘silent killer.' Patients who are untreated for a number of years not only quietly damage their internal organs, but also run the risk of serious health problems such as heart attack or stroke -- and stroke is very bad for your brain! In fact, unchecked hypertension can deduct 10 to 20 years from your life.

Transcendental Meditation has been used and studied as natural means of reducing high blood pressure for over four decades. A recent pilot study showed a more than 50% reduction in mortality rate from heart disease over a five-year period in participants practicing TM. More than $5 million in NIH Scientific funding has been awarded to continue study these treatments of hypertension and cardiovascular disease.

TM has also been shown to slow the aging process, reduce cholesterol, insomnia, anxiety and depression.

Introduced to the West more than 40 years ago by the Indian Spiritual teacher Maharishi Mahesh Yogi, TM is a meditation technique for reducing stress and developing full mental and physical potential. It is practiced 15-20 minutes twice a day, sitting comfortably with eyes closed. More than five million people throughout the world have studied transcendental meditation.

Cesar Molina, M.D., a cardiologist in Palo Alto, California, said, "A single hypertensive medication for one year can cost as much as $l,000, and the effects will last no more than one year. The cost of learning TM is much less, and the benefits will last you a lifetime."

Breathe, smile and relax. That's a little shift toward meditation!

Bright light in your winter day,

Suzanna Stinnett

Oxytocin: The Cuddle Chemical

2011-02-12T09:30:00.000-08:00

Oxytocin: The Cuddle Chemical

Oxytocin is a neurotransmitter and hormone with quite a reputation.
In addition to oxytocin's powerful effects on the body, it strongly affects your mind and behavior. It is nature's antidepressant and anti-anxiety hormone. It creates feelings of calm and a sense of connection, so it actually shapes how you view the world. The whole universe looks like a better place when you feel tranquil and loving. Oxytocin also reduces cravings, which makes it the key to healing addictions of all kinds.

Have you heard the saying, "the more you give, the more you get?" Well, it applies to oxytocin, too. The more you nurture and connect with others, the more responsive your body and brain become to it. This makes it an unusual neurotransmitter. Compare it with substances like alcohol or caffeine. The more you use them, the greater the quantity you require to obtain the same effect. Oxytocin is the opposite. The more you give and nurture, the more strongly you respond.

Consciously encourage oxytocin production with caring behavior. In this way you protect and strengthen the bonding connections in your brain and tap the health benefits of sustained levels of oxytocin.

Quite a wonderland, that brain!
with love
Suzanna

Inspiration in the Neural Net - What a Pleasure!

2011-02-09T11:00:00.000-08:00

INSPIRATION. Think about it.

Diving into the neural net this morning, I realized the power in our urge to seek inspiration. Inspiration feeds the brain in so many ways, it is well worth surrounding yourself with inspiring books, quotes, colors, images, and sounds.

Serotonin, the pleasure chemical, is one likely side effect of being inspired. We are more capable of meeting the challenges of our lives in the presence of inspiration. A sense of purpose accompanies inspiration, along with higher self-esteem.

There are many ways to trigger inspiration. That book you return to so often, with its quotes or parables, is offering you a neural habit of inspiration-induced brain chemicals. Talk about win-win! You take something you already enjoy, and as it feeds you in the moment, your brain is being wired to repeat this with more ease and more connections each time you use it. Images of loved ones and loved places which trigger good memories can be part of your palette of inspiring input.

Listening to your special morning music, whatever it may be, can pave the way to a fully inspired moment. Think of it as the vehicle, waking you to your best expression of you. As you come into your day, give yourself these powerful stepping stones to the point of inspiration. You know when you are inspired -- you breathe deeply, and your mind sparkles in some recognizable way. The pesky negatives wired into thought fade into the background. Now your day is wide open. You are activated!

Suzanna Stinnett

Newness: The Stuff of Brain Growth

2011-02-07T19:33:00.000-08:00

Newness: The Stuff of Brain Growth

Many of us are thinking of changes we want for the coming year. This is a beautiful opportunity to incorporate brain growth as part of a health-conscious lifestyle.

Newness is the key to triggering dendrite growth. The “growth end” of the brain neuron, the dendrite area, literally reaches as we open our minds to new understanding, new connections, new experiences and new skills. This reaching can be seen as a kind of a stretch. Put your arm out and reach toward a nearby window or door. Look at your hand and watch your fingers extending. That’s what your dendrites do when confronted with newness. In that process, supported by the basic nutritional elements of brain health, your dendrites grow in complexity and length. Age does not affect this ability to grow your brain power. Happy day!

Research has shown that in people whose brains have made extensive dendritic connections, the symptoms of Alzheimer’s never manifested even when the brain upon autopsy showed the changes of Alzheimer’s disease. This alone is powerful motivation to consider triggering dendrite growth.

How do we bring this element of newness into our lifestyles? Take a moment to review your normal day. We all have a number of routines, familiar and automatic. There’s a clue to look at in your routine. What are you doing automatically? Changing little things in those automatic actions will begin to trigger dendrite growth. Try switching hands when you brush your teeth, and you will get an idea what it feels like when your dendrites are reaching. It may be uncomfortable or annoying. Look at that experience of “uncomfortable,” and you can see what newness requires.

Now think about some areas of your life where you might really enjoy reaching beyond your comfort zone. What is intriguing, fascinating to you? What gives you a little stir in your heart or midsection? What moves you?

When I committed to doing fifty-five blogs in a row on brain health, I felt a sensation of excitement, mixed with an anxious whir. Also mixed in there was curiosity and anticipation. Nothing to do with comfort. All those different feelings add up to a worthy foray into newness, and here I am.

I invite you to journey through your day with an eye to the routine you have created. Do this with love, and see what unfolds.

Suzanna Stinnett

2011-01-31T10:05:00.000-08:00

RUN SCREAMING FROM CORTISOL... or...

Your brain is at risk from its own powerful chemicals. Cortisol is produced in the presence of stress -- almost any stress -- and is the culprit of short-term and long-term memory impairment. Habitual fear and habitual confusion are two of the most powerful brain-cell killers. Consider how you go through your day, your week, your life -- can you benefit from reducing stress, just a little bit?

Today's blog is a little reminder to try some stress-reducing techniques. Remember, little changes make all the big changes happen. Be your own guide, and lovingly point your compass toward calm waters a couple of times today.

Dharma Singh Khalsa, M.D., wrote the book "Brain Longevity." His work continues to inform us deeply of the needs of the brain through aging. The following suggestions come from Dr. Khalsa:

"Successful stress management involves reducing depression, improving your ability to deal with stressful situations, and, most of all, utilizing techniques that elicit the relaxation response—a condition characterized by a lowered metabolic rate and a calm state of mind. Stress-relaxation techniques are a crucial component in creating a healthier brain, according to a large body of medical research."

The following approaches have been scientifically proven to lower cortisol levels by prompting the relaxation response:

Meditation. Meditation stops your brain from speeding forward, causing longer spaces between thoughts, and it enables you to connect with your inner spirit. According to many research studies over three decades, this simple technique can increase your ability to perform, help lower your heart rate, reduce anxiety, soften chronic pain, and increase longevity. There are four general requirements for the most basic form of meditation: a comfortable sitting position, a quiet environment, a "mental device" such as a word, sound or short prayer upon which to concentrate, and a focused attitude.

Guided Imagery and Visualization. Guided imagery is usually done with the use of a tape and, therefore, utilizes outside suggestions, such as, "See yourself on a beach or other beautiful spot." Visualization is a technique in which people create their own inner scene without the aid of outside stimulation to spark the relaxation response.

Hypnosis. Hypnosis can be self-induced or induced by a therapist trained in this technique. Both self-hypnosis and regular hypnosis produce the desired results. For example, Eriksonian hypnosis, initially developed by psychologist Milton Erikson, is powerfully effective in benefiting physical and mental health over the long term. This type of hypnosis uses a prearranged script that is customized to the individual by a trained therapist.

Deep Breathing. Deep breathing is a classical way to bring balance back into your life. As your breathing deepens, the relaxation response forms and your respiration rate slows. Yogic long deep breathing and Zen breathing are both very effective. In yogic breathing, first the diaphragm expands; then each portion of the lungs, from the bottom to the top, fills with oxygen. A mantra or healing sound may be utilized with yogic breathing, while in Zen breathing, the participant usually focuses on their breath. In both of these techniques, the breathing is usually done through the nose.

Classical Music. Your ears are intimately connected to your brain because your auditory nerve is a major component of the central nervous system. Once the messages from the nerve reach the central nervous system, they are distributed throughout the brain. Therefore, hearing loud aggressive music may produce belligerent behavior. By contrast, listening to classical music, with its rich textures and harmonious orchestrations, produces more pleasant conduct.

Massage. The largest body of research on the effects of massage therapy was performed on seriously ill premature infants. The study, conducted at the University of Miami School of Medicine, observed newborn babies in a neonatal intensive care unit, with all its attendant monitoring equipment. Stress hormones, such as cortisol, were markedly elevated in these infants, and this correlated with a poor medical outcome. When touch therapy by a nurse or preferably by the infant's mother was introduced into the baby's care, their bad hormones went down, their good chemicals went up, and the children healed. This research has also been carried out in adults with a similar biochemical picture.

Prayer. Surveys indicate that close to 95 percent of Americans, representing multiple religions and spiritual practices, pray. Prayer manifests its benefits in many ways: a reduction of stress chemicals; improved health behaviors, such as not smoking; and enhanced spirituality, defined as a person's search for the sacred. Spiritual living is linked to better medical outcomes when treatment is necessary, as well as less depression and longevity. While all forms of prayer are good stress management tools, short prayers that are chanted, sung or repeated appear to be the most useful.

Note: It is not necessary to lock yourself in to any of these stress-relaxation techniques. Rather, feel free to explore any or all of them to see what works best for you. Simply start with any of these techniques for a few minutes a day and enjoy better brain function.

Have a peaceful day,
Suzanna Stinnett

2011 - The Year of the Brain - The Global Brain!

2011-01-17T17:06:00.000-08:00

2011 The Year of the Brain
The Global Brain!
Even people who are not spending time every day taking in information from the web are subject to the growing intelligence of the global brain. There's really no way around that.

But it's a good thing. We're learning to manage information flows by using tools more efficiently, and especially by filtering. Filters can be automated, like friendly robots guarding us from overwhelm. They can also be people - bloggers, for example. People do the best job of "curating," or bringing information to their audience through reliable, consistent filters called "personality."

You'll see some of my curations showing up on Kindle this year. One of them is called The Brain Whisperers. More on that soon!

Best wishes for your most outrageous success.
Suzanna Stinnett
Kindle Publisher & Content Specialist
Bay Area Bloggers Society
#Kindlechat happens on Twitter Fridays 12-1pm PST
Find me on Twitter: @Brainmaker

Alzheimer's Disease - Or is it Diabetes?

2011-01-02T18:59:00.000-08:00

Alzheimer's Disease -- or is it diabetes?

Researchers at Northwestern University have published their findings regarding an important correlation between the brain’s use of insulin – and forms of resistance to insulin – and Alzheimer’s Disease.

Insulin is a hormone which the brain uses to anchor new memories. When certain toxic proteins (which are known to pile up in the brains of people with Alzheimer’s) bind to the neurons at the synapse, they take up the “parking spaces” which the neurons are holding open for insulin. The insulin which should be entering those parking spaces, or receptors, can be thought of as the little wagon which brings in the memory. Insulin is thwarted where it is supposed to be doing its job. This is a form of insulin resistance. The correlation is so strong that the authors of this research are calling it “Type 3 diabetes.”

Professionals working with later stage Alzheimer’s patients have found that a big dose of sugar, while certainly not part of a recommended diet, can often give the patient a window of cognition. I wonder if that sugar dose is triggering the body to release more insulin. If so, could the brain is then use it to provide some synaptic snap?

The various researchers working to uncover more of the mysteries of diabetes and Alzheimer’s disease are not in agreement about how important a role is played by the production of insulin in the brain. However, the conversation is stimulating some very promising new areas of research.

You can read more about the recently published paper here, and more about the discovery that the brain produces insulin here.

Sugar: Can't Think Without It!

2010-12-30T14:20:00.000-08:00

SUGAR: CAN’T THINK WITHOUT IT!!

A major secret of superior brain function is to eat in ways that give your brain cells steady access to desirable levels of blood sugar. Neurons cannot convert fat and protein into glucose. The brain consumes 20-30% of the body’s entire energy, and stores so little glucose that it uses it up in ten minutes if not replenished!

Glucose problems (too little OR too much) adversely affect memory, attention span, concentration, excitability, mood, as well as promote dementia and Alzheimer’s disease. Aging brains may need more glucose, as the ability to metabolize it can decline, thus the small storage capacity is decreasing.

Crucial glucose enters the blood mostly from consumption of carbohydrates. The body maintains a certain level of glucose in the blood specifically to serve the brain and central nervous system. Glucose is as much a lifeline as oxygen. It shares the same hazards as both can mutilate and destroy cells. In excess, both can be extremely toxic.

BLOOD SUGAR IS A MEMORY KEY

Creating moderate increases in blood sugar generally improves memory and learning. The harder you use your brain, the more important it is to have adequate blood and brain glucose. When your mind is most active, striving, learning, solving problems, you burn more glucose. Replenish it to continue to function at optimum levels.

BREAKFAST AND BRAINS
Non-breakfast-eaters are shown to be twice as apt to be depressed and four times as apt to have anxiety. Find creative paths to sneak your way into becoming a breakfast eater. Even a small breakfast will make a big difference.

SUGGESTIONS FOR NON-BREAKFAST-EATERS:
Note: I have recently altered this post as I learn more about glucose from Tim Ferriss' book, The 4-Hour Body. You may want to see my blog, This Extra Day, also available on Kindle. On that blog I go into detail about my new food plan and how it is affecting my blood sugar, my brain and my life.

In the 4-Hour Body food plan, breakfast starts with a big hit of protein - within an hour of waking. This is key to flattening out the sugar spikes. So, the adjustment I would make to the following suggestions is to eat two eggs first thing. Ferriss' research shows that people do not eat enough protein in the morning to start the day without going into a cycle of spiking blood sugar.

Other ideas:
Smoked salmon
Black beans and salsa with your eggs

ALL THE DIFFERENCE

The kind of carbohydrates you eat will determine your outcome. This information has changed so radically in recent years you may have to overcome some beliefs in order to assimilate it.

LITTLE-KNOWN FACTS AND ODDITIES:

Interesting findings have emerged regarding combining foods. Vinegar, for example, depresses blood sugar and can save your brain from spikes. Four teaspoons added to an average meal is enough. (Potato salad with vinegar reduces GI 25%). All types of vinegar as well as lemon juice are effective. Acidity is the reason. Lactic acid also helps, which is why yogurt has a low GI even with sugar.

A.G.E.
Sugar-damaged proteins turn yellowish-brown and are called advanced glycosylation end products (A.G.E.). The process is similar the browning a chicken where the skin gets crispy. We are all undergoing this browning process as we age. Research shows the main culprit in AGE is high glucose levels in the blood. Simple sugars appear to be the most damaging. A diet consistently high in simple sugars shortens lifespan and increases all the negative outcomes of brain aging.

White flour raises blood glucose faster than ice cream, and white potatoes raise blood glucose faster than pure sugar! Ouch.

HIGH FRUCTOSE CORN SYRUP is this culture’s most common culprit for the damage from simple sugars. Guess where high fructose corn syrup is most commonly found. You got it. Sodas. Even the “healthy” ones. Check the labels.

HELPFUL SUPPLEMENTS:
Take alpha-lipoic adic (50-100 mlg/day), along with chromium (200 mcg) to help normalize blood sugar.

Sweet blessings to you!
Suzanna Stinnett

Breathing for Brain Restoration

2010-12-10T16:11:00.000-08:00

The Breath of Fire increases mental and physical energy – try doing it for two or three minutes.

From a Western perspective, the Breath of Fire – using quick abdominally-focused breaths – is believed to be effective because it stimulates the splanchnic nerves in the abdominal cavity. Stimulation of these nerves causes the release of epinephrine and norepinephrine.

To do this exercise, breathe through your nostrils rapidly – more than one inhalation per second. Do not pause between inhaling and exhaling.

You should inhale by bringing your diaphragm down rather than up. Breathe from your diaphragm, with your chest relaxed. Focus on your navel area.

You might experience a mild feeling of light-headedness. However, this is likely due to increased alertness. Clinical studies have indicated that while the carbon dioxide level in the blood remains normal, the oxygen level actually increases during the Breath of Fire. Other studies indicate that the Breath of Fire produces alpha rhythms in the brain. This is probably why the exercise is able to simultaneously create increased calmness and increased alertness.

This breathing exercise may work by increasing oxygen delivery to the brain, improving neuronal metabolism. The neurons are thereby rejuvenated.

Some people use the Breath of Fire for quick energy in the afternoon—instead of a candy bar or cup of coffee. I’m using it today to relieve my brain fog. It’s the first rainy weekend of the winter, and my body is responding with a serious case of the “sleepies.”

If this breathing exercise does not give me the wakefulness I am looking for, I’ll turn to another tried-and-true brain refresher (and tomorrow’s topic): an afternoon nap.

Best wishes,
Suzanna Stinnett

2007-01-12T22:50:00.000-08:00

Converging Information on Brain Function, Aging and Health
One reason we are just beginning to learn effective ways to grow brains throughout life is that information from the scientific community has changed dramatically over the last decade. The news is all exciting, and as we begin to do the things that make a difference, we will have more brain power to digest the developing information.
Jeff Victoroff, M.D., associate professor of clinical neurology at the Keck School and director of neurobehavior at Rancho Los Amigos, suggests, "Genetic evolution may have favored those who, once they hit the old age of 35, retained the capacity to teach and provide emotional support rather than those whose brains' limited resources were devoted to new learning." In evolution 100,000 years ago, he says, "It was probably rare for people to live past age 40 or 50, which means there was very little evolutionary selective pressure to make the brain work when we're 60 or 70 or 80. That's probably why all brains decline with aging."
What is most intriguing about the new findings in brain aging is that they indicate that the rate of change may be hastened or slowed by lifestyle factors. For instance, maintaining a lower weight might affect brain aging.
Steps like strict control of blood pressure, blood sugar and cholesterol, diet, the use of certain vitamins, physical exercise and mental exercise to help keep the brain functioning at its peak. "These are probably things 15 year olds should be doing, because the effect on the brain is cumulative," he says. "It certainly helps if someone in their 40s, 50s or even 70s starts to take the right steps, but the younger you are, the larger an impact it will have on delaying brain aging."
Victoroff and others are optimistic that the future will bring better understanding-and treatment-of brain aging and its associated symptoms. Drugs now in preclinical or Phase I human trials to treat Alzheimer's, says Helena Chui, M.D., co-director of McCarron Clinical Research and Education Center at USC in Downey, California, may decrease the levels of amyloids in the brain. Other experiments now underway suggest that deterioration in critical brain networks may be restored by gene therapy-transplanting brain cells genetically programmed to release a protein called nerve growth factor. The research focuses on a particular set of brain cells deep in the brain known as cholinergic neurons, which are shown to deteriorate rapidly in those with Alzheimer's disease.
"Studies show that the human brain is built to go for an amazing length of time," says Caleb Finch, Professor of gerontology and biological sciences. Ten years from now, "we'll have a greater understanding of the long-term risk factors that have adverse effects on the brain. We'll know which people are more at risk earlier in their lives because of their genes. Knowing more about genes and the environment is not likely to yield a magic bullet, but each decade will nibble away at the adverse aspects of brain aging."
Adds Victoroff, "Although we need to know a great deal more, we are long overdue in recognizing a simple fact: Cognitive loss is largely preventable. This is a watershed point in our understanding of dementia. Once the news gets out, it will percolate into the public's consciousness and begin to influence behavior."
Influencing public behavior is where Brain Whisperers come in. Those of us working to bring this information to an ever-broader audience are excited about increasing the potential and possibilities available to the millions of aging Baby Boomers, their elderly parents and their bright kids and grandkids.
To your health,
Suzanna

2007-01-09T21:51:00.000-08:00

Friendship

Article by Gale Berkowitz, 2002
A landmark UCLA study suggests friendships between women are special. They shape who we are and who we are yet to be. They soothe our tumultuous inner world, fill the emotional gaps in our marriage, and help us remember who we really are. By the way, they may do even more.
Scientists now suspect that hanging out with our friends can actually counteract the kind of stomach-quivering stress most of us experience on a daily basis. A landmark UCLA study suggests that women respond to stress with a cascade of brain chemicals that cause us to make and maintain friendships with other women. It's a stunning find that has turned five decades of stress research---most of it on men---upside down. Until this study was published, scientists generally believed that when people experience stress, they trigger a hormonal cascade that revs the body to either stand and fight or flee as fast as possible, explains Laura Cousin Klein, Ph.D., now an Assistant Professor of Biobehavioral Health at Penn State University and one of the study's authors. It's an ancient survival mechanism left over from the time we were chased across the planet by saber-toothed tigers.
Now the researchers suspect that women have a larger behavioral repertoire than just fight or flight; In fact, says Dr. Klein, it seems that when the hormone oxytocin is release as part of the stress responses in a woman, it buffers the fight or flight response and encourages her to tend children and gather with other women instead. When she actually engages in this tending or befriending, studies suggest that more oxytocin is released, which further counters stress and produces a calming effect. This calming response does not occur in men, says Dr. Klein, because testosterone---which men produce in high levels when they're under stress---seems to reduce the effects of oxytocin. Estrogen, she adds, seems to enhance it.
The discovery that women respond to stress differently than men was made in a classic "aha" moment shared by two women scientists who were talking one day in a lab at UCLA. There was this joke that when the women who worked in the lab were stressed, they came in, cleaned the lab, had coffee, and bonded, says Dr. Klein. When the men were stressed, they holed up somewhere on their own. I commented one day to fellow researcher Shelley Taylor that nearly 90% of the stress research is on males. I showed her the data from my lab, and the two of us knew instantly that we were onto something.
The women cleared their schedules and started meeting with one scientist after another from various research specialties. Very quickly, Drs. Klein and Taylor discovered that by not including women in stress research, scientists had made a huge mistake: The fact that women respond to stress differently than men has significant implications for our health.
It may take some time for new studies to reveal all the ways that oxytocin encourages us to care for children and hang out with other women, but the "tend and befriend" notion developed by Drs. Klein and Taylor may explain why women consistently outlive men. Study after study has found that social ties reduce our risk of disease by lowering blood pressure, heart rate, and cholesterol. There's no doubt, says Dr. Klein, that friends are helping us live longer.
In one study, for example, researchers found that people who had no friends increased their risk of death over a 6-month period. In another study, those who had the most friends over a 9-year period cut their risk of death by more than 60%.
Friends are also helping us live better. The famed Nurses' Health Study from Harvard Medical School found that the more friends women had, the less likely they were to develop physical impairments as they aged, and the more likely they were to be leading a joyful life. In fact, the results were so significant, the researchers concluded, that not having close friends or confidants was as detrimental to your health as smoking or carrying extra weight.
And that's not all. When the researchers looked at how well the women functioned after the death of their spouse, they found that even in the face of this biggest stressor of all, those women who had a close friend and confidante were more likely to survive the experience without any new physical impairments or permanent loss of vitality. Those without friends were not always so fortunate. Yet if friends counter the stress that seems to swallow up so much of our life these days, if they keep us healthy and even add years to our life, why is it so hard to find time to be with them? That's a question that also troubles researcher Ruthellen Josselson, Ph.D., co-author of Best Friends: The Pleasures and Perils of Girls' and Women's Friendships (Three Rivers Press, 1998). The following paragraph is, in my opinion, very, very true and something all women should be aware of and NOT put our female friends on the back burners.
Every time we get overly busy with work and family, the first thing we do is let go of friendships with other women, explains Dr. Josselson. We push them right to the back burner. That's really a mistake because women are such a source of strength to each other. We nurture one another. And we need to have unpressured space in which we can do the special kind of talk that women do when they're with other women. It's a very healing experience.
Taylor, S. E., Klein, L.C., Lewis, B. P., Gruenewald, T. L., Gurung, R. A. R., & Updegraff, J. A. Female Responses to Stress: Tend and Befriend, Not Fight or Flight" Psychol Rev, 107(3):41-429.

2007-01-08T21:31:00.000-08:00

Tender Care

A membrane envelopes the entire brain like a soft sack. This thin, essential covering is called the "pia mater." One medical dictionary I used years ago showed a translation of pia mater as "tender, affectionate mother."

The delicate membrane protects the brain without creating any pressure or restriction.

If we contemplate our brains with this kind of loving care, we may easily remember to do the things we know will help preserve cognition and grow an ever greater capacity for vibrant living.

With love,
Suzanna

2007-01-07T14:27:00.000-08:00

The Brain Reorganizes

Fascinating work from Columbia University in New York has found that people who've been born with abnormal collections of blood vessels in their brains have managed to reorganize their brain function — sometimes right to the opposite side to where it normally is.

These lumps of arteries and veins are called arteriovenous malformations, and they grow steadily, only to show themselves when someone's in their thirties or so with a bleed or signs of pressure.

So there's been years to allow the brain to cope.

What about strokes, though, which are usually sudden events? Is the brain plastic enough to re-distribute function when the timeline is hours and days?

Well the answer seems to be yes. In fact, what sometimes occurs is that the brain can take a function like speech and move it somewhere else for a while till the original area heals, then move it back. They know this from scans, and occasionally from the tragic circumstance when the new area suffers a stroke and the function is lost a second time.

The researchers have also found that Valium-like drugs — the benzodiazepines — can temporarily bring back the disability of a stroke after the person has recovered.

This sounds like bad news, but it's actually given the researchers a clue to what might be happening in the brain — and the possibility that there might be a chemical messenger which speeds the re-distribution rather than hampers it.

The substance which has shown the provide the most protective action against stroke is Vitamin E, followed closely by CoQ10. Vitamin E is so well documented as protection from stroke and heart disease, it's worth taking daily as a preventive.

Vitamin E is also one of the major antioxidants. There are a few antioxidants which have the ability to "pitch hit" for each other. This means that when your system is low on one antioxidant, others can loan molecules to re-establish healthy levels of each antioxidant or neurotransmitter.

To your health,
Suzanna

2007-01-06T11:15:00.000-08:00

Possibilities for the Long-Lived Brain

As I explore the diverse avenues which are brain-related topics, searching for everything of interest to my readers, I am bolstered by other writers who, like me, recognize the vast treasure of the mature brain. This is the main reason I do this work. I see the aging population as one of our primary social and cultural resources. I want to preserve that brain power. I want to increase that brain power. I want to connect that brain power.

As Bill Novelli points out in the December 2006 issue of AARP, "We are at a unique moment in history when the need for change, the demand for change, and our ability to create change are coming together." His book, "50+: Igniting a Revolution to Reinvent America," focuses on this tremendous capacity this population holds.

There is a great synergy between a 50+ individual finding activities that boost brain power and the needs of our culture and our world for solutions. Participation may be the best prescription for both. In the world of neurogenesis (new neural growth), reaching out from your heart and connecting in meaningful ways with your world are the pillars of a long and vibrant life.

Yours,
Suzanna

2007-01-05T17:03:00.000-08:00

Habit? Rut? Ravine?

While we're learning how to give our brains what it wants for robust neural activity, another little life challenge is worth mentioning.

Mental habits are the background of behavior. These electrical impulses are so imbedded, they go unseen for the most part. However, they are not unchangeable. You can begin to unveil that background by trying small new actions. For example, stop yourself when you are doing something absolutely routine -- like getting milk (rice, almond, soy or cow) out of the refrigerator in the morning. Any tiny change will begin to redirect brain signals and can start showing you just how deep that brain rut has gone. Standing at the refrigerator, just step back and close the door again. The wiring that automatically swings an arm in, grabs the milk carton and then moves to clear the door has been interrupted. The neurons are searching for direction. If you are interrupting a very entrenched signal, you may feel off balance, annoyed, or confused.

Good!

You're getting information about your brain's wiring.

Emotional ruts can be the real ravines. The other day I noticed I was having hurt feelings left and right. When I wasn't engaged in conversation with someone who was "hurting my feelings," I was imagining a hurtful exchange. Hello? This is a rut, or, as the day went on, I began calling it a ravine. I decided to explore the territory a bit, looking at the old triggers for such a habit. Childhood, no doubt. I made an executive decision about the importance of knowing the details, and rather than try to recreate the original hurt, I embraced the part of me that still goes there. Just allowing this process grows neurons and starts to dismantle mental habits.

I asked myself what other options I had, right now, for feeling my life. Turning to gratitude, the great cleanser, I realized I was overwhelmed by gratefulness. This was a profound shift. Now I was in a completely different area of my brain, and I could feel it.

Mental habits can and usually do induce a chemical cascade in the body. These are the familiar feelings we wake to over and over, wondering why we are torturing ourselves. Remember, they're habits. Neural pathways the brain takes because the triggers are there. We have enormous power over this, if we choose to use it. Turning from hurt to gratitude is one example of the power of stopping, listening, and embracing one's inner landscape.

Brainglorious!

Suzanna

2007-01-04T09:59:00.000-08:00

Here's an excerpt from Dr. John Eaton, who believes that the body has important messages to share with us. I think he articulates his view in a very interesting way. Viewing the body as another form of brain is not new. As scientists continue to explore this realm, we may see much more work like Dr. Eaton's, helping us to apply this perspective in our daily lives.

How Bodymind works

Bodymind is the intelligence of the body, working through the Brain, the Nervous System, the Glands, the cells and the Immune system. Its primary function is to ensure the safety of the individual and to maximize health and happiness. There are a variety of ways in which Bodymind works towards this and here are just a few:
• Renewing cells and tissues
• Converting food into energy
• Refreshing the system with oxygen
• Repairing damage to bones, skin and the organs
• Harmonizing the different body functions
• Guarding against infection
• Using emotions to guide the person towards action
• Can use symptoms of certain kinds to let the person know she is in
danger when emotions are not being resolved.

In each case we can see Bodymind working towards our survival. In the case of the last two functions, Bodymind is protecting us in a different way. It is using emotions and then (as a last resort) certain kinds of symptom to communicate to us that we are at risk of harm from the environment. The wisdom of Bodymind consists in picking up information about situations going on out there and then sending emotional signals through to us to tell us what to do about them.

One important function carried out by the emotional brain is to provide a kind of `emotional radar' in which information about the environment is matched to a cellular memory, triggering an emotional opinion about what is happening, which then leads to production of an emotion in order to encourage, warn, guide and protect the
individual.

For example, someone shouts at you. Before you are conscious of the fact the Thalamus has already registered that there is a red face moving towards you, the voice is loud, and your personal space is being invaded. Immediately the Amygdala presses the alarm button on the nervous system and you are instantly aroused for action. Meanwhile, the Hippocampus matches information from the Thalamus against past experiences of teachers/parents shouting at you and sends a signal to the Hypothalamus to co-ordinate a fear response (or an anger response, or both). Bodymind then waits for you to take protective action and prepare for self-assertion. Through the Limbic system and the Hypothalamus, Bodymind can influence the glands, the immune system, the autonomic nervous system, the skin, muscles, gut, heart, circulation and breathing. In this way we can notice the intimate connection between emotions and physical state. And, by inference, between emotional health and physical health.

Bodymind and the emotions

Here are two closely linked emotions which have to do with long-term survival:

Excitement. Bodymind is confirming to us that the activity we are moving towards is of great value to us and wants to encourage us to do so with urgency.

Joy. Bodymind is confirming that we are doing things (or engaging in relationships) that are absolutely right for us. Bodymind is also urging us to share our pleasure and satisfaction with other people, so as to deepen our relationship with them. Sharing reinforces the emotion of joy.

The regular production of excitement and joy are vital to health because they confirm that we are pursuing the kind of life that is best suited to us and in which there is at least one relationship based on love, worthwhile work and opportunities for us to selfactualize, meaning that we are making the optimum use of the skills, talents and wisdom we were endowed with at birth. These emotions are also linked to the release of endorphins.
You can read more of Dr. Eaton's work at www.reverse-therapy.com.

And remember, the action of smiling sends a signal to the brain that it is time to feel happiness. Just one little shift in reverse.
Warmly,
Suzanna

2007-01-03T18:04:00.000-08:00

Mood Stabilization and Improvement

As I continue to experiment with supplementation of available neurotransmitters, one that I find makes a consistent difference is alpha-lipoic acid.

ALA is also known as thioctic acid, and it is a powerful antioxidant as well as a cofactor in the body’s production of energy. It augments the actions of the hormone insulin, helping to keep the brain steadily supplied with glucose. In scientific studies, ALA has been shown to produce improvements in energy metabolism in the brain.

Alpha-lipoic acid is readily available at your health food store, and it is quite inexpensive. I take two 50 mg tablets every morning. Along with my women’s formula B-vitamin complex, fish oil, and CoQ10, ALA is one of my staples.

ALA shows no adverse side effects, and may make a noticeable difference in stabilizing and improving mood. The brain is an organ whose primary role is special “switching” and “signaling” operations, and requires that the neuronal membranes can properly regular excitability and osmolarity.

In later blogs, I will look into all the neurotransmitters which we are able to supplement.

Be well,
Suzanna

2007-01-02T23:32:00.000-08:00

Green Tea Magic

Scientists have only begun to discover the health benefits of green tea. A recent study at the University of Purdue concluded that a compound in green tea inhibits the growth of cancer cells. And the Chinese have used green tea as medicine for over 4,000 years, treating everything from headaches to depression. There is also evidence that drinking green tea reduces total cholesterol and improves the balance of good-bad cholesterol in the bloodstream.

Studies vary in the recommended amounts of green tea, but to receive real benefit for the immune system, protection from cancer, relief of rheumatoid arthritis, and lowering of cholesterol, you would need to drink four to five cups per day.

Brewing green tea is slightly more complicated than black tea, as you should bring water to a boil and then allow it to sit for two or three minutes before pouring the hot water over your green tea. Then allow your tea to steep for about three minutes. One to two teaspoons of the tea leaves should make a very nice cup. Green tea does have caffeine, although in minor amounts. If you drink black tea or coffee, you might replace your afternoon coffee with a big cup of green tea.

With the winter storm brewing outside right now, I think I’ll go put the kettle on!

Blessings,
Suzanna

2007-01-01T22:56:00.000-08:00

Body and Brain Engaged in Learning

Here is a description of the thought process from the neuroscience community:

1. A message is transmitted from one neuron to another through an electric-chemical process.

2. The outgoing message travels to the end of the axon (the little runway of the brain cell connecting the two ends), where a synapse is located. The synapse is defined as the end of an axon and the receptor on a dendrite between these 2 structures: the synaptic gap.

3. The electric signal, or outgoing message, releases the chemical message.

4. The message crosses the synaptic gap.

5. The dendrite of the neighboring brain cell receives the message if the information is stimulating enough.

6. The threshold for activation of a particular neuron is determined by a complex interplay of one's genetic code, physical condition (tired, in pain, alert), and environment (noisy, light, cold, stimulating).

7. The chemical message now becomes an electric signal again and travels from the dendrite to the cell body, passes through that cell's axon to another cell's dendrite, and the process continues.

8. Frequent transmissions of information between particular neurons can establish a permanent relationship between them.

Two of these points are very interesting to me today. Number 5 says “if the information is interesting enough.” I look at the motivation it took for me to learn to ski downhill this weekend, and relate to the concept that the information was not only interesting to me, but more so because I earnestly wanted to learn. I watched my fellow students in the beginner classes as they struggled with the same obstacles. Some were there because their spouse or friends insisted they “try it!” None of these students progressed through the first hurdle – coping with the awkward, heavy, and tiring equipment.

The second point of interest is Number 8. As I played along with the instructor’s requests, I listened to the signals traveling back and forth through my neural systems. The first day, many of my thoughts were counterproductive. An ongoing conflict played out: I want to sit down, I can’t stand on the skis, I don’t want to fall. The instructor coaxed us down the hill. I don’t want to go fast, I can’t turn, my skis aren’t responding, I’m hot, I’m cold, I’m thirsty, I’m tired. But the motivation won out. I wanted to be able to make it down the hill so I could ride the lift! Uh-oh. Another conflict: Getting off the lift. A notorious difficulty as the lift chair grazes the snow bump before it makes a u-turn. You have to get off the chair, go straight down a short hill, and try to remain standing. Neurons stack up like impatient skiers waiting for the lift: I can’t stand up! It’s like jumping out of the lift chair! Who would do that?

Me.

Now, if those “permanent” signals will last until next weekend, when I can build some more neural pathways on the little hills.

Peaceful blessings for your new year,
Suzanna

2006-12-31T18:35:00.000-08:00

Brain and Body

I learned something today.

After yesterday's mental and physical work to keep my body in those ski boots and on the snow, attempting to follow instructions, I experienced that accumulation of signals. Brain and body clicked.

Jim, the director of the learning center at Tahoe Donner ski area, took me on the slopes for a couple of runs, and I came out a skier. That second time we went on the lift back to the top of the little hill, I thought, "ho boy, here I go, my legs are wobbly and I don't know how to do this." Jim is an accomplished skier and instructor, and his deftness was all my benefit. Encouraging down and down and down the slope, every turn and stop was information on a massive scale. After we finished, I continued a little way further down the slope on my own, and had the phenomenal rush of "AHA!" as gravity, my skis, and my body merged into the smooth movements of downhill skiing. For at least ten seconds.

Jim explained all the things I didn't know, and did it with metaphors I understood: Driving a car - reach for the steering wheel. Pedaling a bike, push with the right, push with the left.

I was delirious when I realized I had just learned how to ski. I looked across the snow at the spot I wanted to head for, and I went there. Magic.

How many dendrites have I triggered into growth during these two days? It occured to me that I've engaged a number of brain areas, and one that is missing is music. I decided to figure out a little tune for myself for the afternoon's runs.

I'm flat out in awe of the feeling of discovery at this level of engagement. I'm grinning, and eager for more. What can I learn next?

Where's your "aha"?

Wishing you a year of awe,

Happy New Year,
Suzanna

2006-12-30T18:06:00.000-08:00

Brain Activation: First Skiing Lessons

Just to stand on the hillside in ski boots, on the skis, shifting weight from foot to foot is so strange and new, I do not have the kinesthetic signals to do it. I use my imagination, listen to the instructor, and say under my breath, "grow, dendrites, grow."

All the visuals are new, too. A huge white bowl, the lifts carrying skiiers and skis and poles and snowboards up to the top, trees along the ridge and the sky criss-crossed in contrails. I shift left, right, and my eyes take it in.

The little class of beginners is going down the hill now. "Single file," the instructor says, "follow me, do what I do!" I'm able now to travel along the angle of the slope, control my speed, snowplow. I'm learning a new language along with all the kinesthetic information.

Ski patrol zooms down to help a troubled skiier sprawled in the snow. I see the red jacket, as he finishes up and takes off again, the first-aid cross on the back. I sense I am cataloguing the elements of my environment.

Tomorrow, evidence of brain growth is expected. I'll be able to turn, and can spend some time doing something easier than getting up out of the snow, my legs pinned in a pretzel of skiis. I'm banking on that dendrite growth, and I'll take a little extra CoQ10 and Vitamin C to help it along.

Tonight, rub sore muscles, drink water, eat good food, laugh with my new friends, watch the fire. Regeneration.

Taking on new, challenging, and complex activities after 50 is pure Activation.

2007 is upon us. Have you considered what joyful Activation you might engage in the coming year?

Blessings to you,
Suzanna

2006-12-29T20:13:00.000-08:00

My Newness

I have this Activation under way. I'm going downhill skiing for the first time in my life. That sounds like enough, I'd recommend it for an Activation activity for sure. What I'm looking at today, though, is the range of new neural pathways I'm experiencing in the process of getting to the mountain.

First there was the foreign foot experience. Buying ski boots was an utterly foreign foot expereience. Zhort, the extravagantly handsome Hungarian athlete who fits ski boots at the Sports Basement in the Presidio, instructed me. I stood in the rigid structure that is known as a modern ski boot. "Lean forward in the boot," Zhort said in his crisp accent, "push with your shin. Now your toe should come back in the boot."

I sat with the boots clamped onto my feet, settling in, watching for spots that hurt.

Sensory input traveled along to my brain. They're tight. They're rigid. My brain is listening.

Now we are traveling along I-80 in heavy traffic headed for the mountain. This is something else I have rarely done. Highways in heavy traffic is not a brain activator for anyone who commutes regularly -- seriously not recommended. But for me, today, I am taking in visuals and sounds and cultural stories left and right.

Night settles in and a half moon lights the slopes. I get my first look at snow.

We meet new friends at a mexican restaurant in Truckee, and make merry with Charley's son and his crew who have just finished dinner. New sights. New people. New stories. Dendrites galore!

A wonderland of experiences await. I'm contemplating the description of going in a long, slow "S" down the hill, letting the skis take me. Tomorrow, the slopes, and who knows what else!

to be continued...

Suzanna

2006-12-27T22:53:00.000-08:00

Thinking With Heart

Today I offer a window into one of our new sciences. The following excerpt is from an article found on the Heartmath site. You can read much more about the new discipline called "neurocardiology" by searching for "heartmath" on Google or another search engine.

THE RESONANT HEART
Rollin McCraty, Raymond Trevor Bradley, Dana Tomasino

The Body's Heart Field
Heart Field: An electromagnetic field produced through the heart that can be detected several feet from the individual.

Many believe that conscious awareness originates in the brain alone. Recent scientific research suggests that consciousness actually emerges from the brain and body acting together. A growing body of evidence suggests that the heart plays a particularly significant role in this process.

Far more than a simple pump, as was once believed, the heart is now recognized by scientists as a highly complex system with its own functional “brain.” Research in the new discipline of neurocardiology shows that the heart is a sensory organ and a sophisticated center for receiving and processing information. The nervous system within the heart (or “heart brain”) enables it to learn, remember, and make functional decisions independent of the brain’s cerebral cortex. Moreover, numerous experiments have demonstrated that the signals the heart continuously sends to the brain influence the function of higher brain centers involved in perception, cognition, and emotional processing.

In addition to the extensive neural communication network linking the heart with the brain and body, the heart also communicates information to the brain and throughout the body via electromagnetic field interactions. The heart generates the body’s most powerful and most extensive rhythmic electromagnetic field. Compared to the electromagnetic field produced by the brain, the electrical component of the heart’s field is about 60 times greater in amplitude, and permeates every cell in the body. The magnetic component is approximately 5000 times stronger than the brain’s magnetic field and can be detected several feet away from the body with sensitive magnetometers.

The heart generates a continuous series of electromagnetic pulses in which the time interval between each beat varies in a dynamic and complex manner. The heart’s ever-present rhythmic field has a powerful influence on processes throughout the body. We have demonstrated, for example, that brain rhythms naturally synchronize to the heart’s rhythmic activity, and also that during sustained feelings of love or appreciation, the blood pressure and respiratory rhythms, among other oscillatory systems, entrain to the heart’s rhythm.

(End)

I am currently looking over other studies on electromagnetic pulses and the various ways the brain and body communicate. This does put a different slant on listening to your heart!

Be well,
Suzanna

2006-12-26T20:23:00.000-08:00

Development Varies In Different Areas of the Brain

At the Keck School of Medicine at USC, Ione Fine, Ph.D., was the principal investigator of a study on brain regions which respond selectively to cues of gender, ethnicity and identity cues in the faces of others.

The study showed that some people have an inability to make distinctions such as these, even failing to recognize obvious gender cues. Most of the population is likely to fall in the midrange of this ability, with some able to detect a slew of identity features at a glance.

The next time you realize that your companion didn't notice the waitress was speaking with an Italian accent, consider the possiblity that he or she may not have this particular brain development at the same level as you. The idea that we have such a range of individual brain development can help us to accept all kinds of differences in others. Our experiences of the world are truly as unique as our fingerprints.

What details of your environment do you tend to notice most?

Lightly,
Suzanna

2006-12-24T22:25:00.000-08:00

Relax, Relax, Relax

Letting it all go is a prescription for brain regeneration and neural integration. As we enjoy these deep winter nights, remember to drink an extra glass of water here and there, have some good laughs with loved ones, and allow that delicious sleepiness so natural to our wintering bodies.

The pace awaits, no doubt.

For now, let go, and dream.

Yours in light,
Suzanna

2006-12-23T11:21:00.000-08:00

DEACTIVATION TECHNIQUES?

The process I call "Activation" is based on aspects of brain chemistry which are most likely to produce dendrite growth. There are also things you can do which DE-activate brain growth, actually lowering brain activity and in effect putting your healthy, ready-to-fire neurons to sleep.

An obvious deactivation device showed up in today's paper as an advertising insert. Guess what it is. Right! Hey, you are really on today! That GPS device that is being sold actually replaces a powerful brain builder called NAVIGATING. When we use our brains to find an address, we employ many different areas of the brain. We call on areas related to memory, innovation, spatial skill, and creativity, to name a few.

Technology has given us so many powerful and positive things. Like being able to reach all of you with this blog, for example. However, let's pay attention to the healthy and life-enriching activities that may be replaced -- and soon lost -- by relying totally on devices such as the GPS.

Anyone seen my abacus?

Cheerily yours,
Suzanna

2006-12-22T22:29:00.000-08:00

A Little Holiday Encouragement

Scientists are still working hard to understand the most productive actions we can take to stave off Alzheimer's Disease. We don't have enough to go on, and some 4.5 million Alzheimer's patients are still well enough to submit to experiments in brain stimulation. (Alarming number, isn't it?)

One thing is showing up in study after study, and is easily worth adopting into daily use -- yep -- good old exercise. Fifteen minutes of walking, biking, even stretching, just three times a week, cuts the risk of dementia by at least a third. How can I capitalize an exclamation point? !!! One simple explanation for this benefit is increased circulation. This is a small investment with returns we already know about.

Now that we're in the thick of the holidays, how about one of those sweet little walks between rains with friends and family who've come to visit? It can give us more than a break from the snacks and sweets.

Hey -- it stopped raining -- I'm going to head out right now.

Lightness,
Suzanna

2006-12-21T21:41:00.000-08:00

Meditative Arts are Definite Brain Boosters

Meditating does more than just feel good and calm you down, it makes you perform better – and alters the structure of your brain, researchers have found.
People who meditate say the practice restores their energy, and some claim they need less sleep as a result. Many studies have reported that the brain works differently during meditation – brainwave patterns change and neuronal firing patterns synchronise.

I was recently speaking with Patricia about my suggestions to Activate brain power. She asked if discipline had to be applied, and mentioned a friend who has meditated every day for over twenty years. While I'm sure there is some special benefit to such a long term health routine, I couldn't tell Patricia that this kind of dedication is necessary. The brain thrives on newness -- so if you have many different kinds of meditations, and play with them all, you may actually benefit the brain more than you would by instituting a strict regimen.

What effect meditating has on the structure of the brain has also been a matter of some debate. Now Sara Lazar at the Massachusetts General Hospital in Boston, US, and colleagues have used MRI to compare 15 meditators, with experience ranging from 1 to 30 years, and 15 non-meditators.

They found that meditating actually increases the thickness of the cortex in areas involved in attention and sensory processing, such as the prefrontal cortex and the right anterior insula.

“You are exercising it while you meditate, and it gets bigger,” she says. The finding is in line with studies showing that accomplished musicians, athletes and linguists all have thickening in relevant areas of the cortex. It is further evidence, says Lazar, that yogis “aren’t just sitting there doing nothing".
The growth of the cortex is not due to the growth of new neurons, she points out, but results from wider blood vessels, more supporting structures such as glia and astrocytes, and increased branching and connections.

Just remember to take a moment for yourself, and breathe, smile, and relax those shoulders.

All good,
Suzanna

2006-12-20T21:37:00.000-08:00

Biofeedback: A Brain Loop

Last night I met Dr. George Fuller von Bozzay, the Founder and Director of the Biofeedback Institute of San Francisco. I was reminded of my early experiences with biofeedback in the late 70s. Dr. Fuller von Bozzay is one of the pioneers of biofeedback, and has seen this industry go through several levels of technology. I was taught to use a little device you hold in your palm, and control its rather annoying squeal by controlling body temperature. It was an interesting tool, but is now an antique in the world of biofeedback.

Over many years of teaching myself how to wake up my brain cells and keep things interesting, I have been able to do something I would call biofeedback without any instruments. This is really the goal of teaching biofeedback -- to eliminate the props and know how to control body processes, even the involuntary ones such as breathing and heartbeat, yourself. At this point, I would describe what I do as "talking to my cells." I have learned to do this by playing with a variety of brain exercises. Different breathing exercises, for example, will help you learn to slow your heart rate. One such exercise is this: Breathe in for a count of five. Hold the breath at the "top" for a count of eight. Breathe out for a count of twelve. One thing that happens is a long pulling of the diaphragm. When you release after the exhale, your diaphragm naturally pulls air back into your lungs. This has many effects. It is an exercise used to calm yourself before going on stage, for example.

When I first played with talking to my cells, I saw an image of oval-shaped cells sitting around a table. They seemed like small children, playing. I spoke to them and they all looked up at me, waiting for instructions. I felt that my cells were busy doing "default" activities, but if I instructed them, they immediately went to work on the new assignment. I use this all the time to strengthen my immune system.

I think it is useful to play with many modalities. As you explore different realms of brain possibilities, you are actually developing your abilities in many different directions. You might find one kind of exercise tedious while another makes you laugh or feel pleasant sensations. Let me encourage you to keep playing, and pay attention to the things that make you feel really good.

In joy,
Suzanna
PS: To learn more about biofeedback, go to biofeedbacksf.com.

2006-12-19T22:33:00.000-08:00

This New Science

Thanks to Lisa Beerntsen (Thanks Lisa!) for the thought that kicks off this blog. Below is a segment from John Beggs' blog, which I'd like to offer as a window into why I am so inspired about the potential of our brains. (You can find more on pulseplanet.com) Following that is a paragraph from Dr. Norman Rosenthal's site (normanrosenthal.com). Dr. Rosenthal has written "Emotional Revolution," a book about new science related to the brain and emotions.

"Hi, my name is John Beggs. I'm Assistant Professor of Biophysics at Indiana University. So, I like to think about what the brain is doing. I want to know how it works. And by that, I mean how does it process information? It does a lot of really interesting things. The brain stores memories. The brain comes up with creative thoughts. The brain processes vision and hearing and sense of touch and smell and taste and it does so many complex things. In some sense, it's the most fundamental question we can ever ask is what is the brain doing because everything that we see, feel, do, think comes through the brain. It is what we are. So, I'd like to get to the root of the whole universe, which is the brain. What we want to do is take little sections of brain, like groups of brain cells, and understand how they store information and how they process information. We think that the brain is too complex a task to tackle all by itself, so it's better to take a little chunk of it and see if we can understand that. It's a simplified system. And that helps us to wrap our mind around it. You know, a lot of people think wow, if you're in the sciences then everything is very well known, and science has proved this or science has proved that. Neuroscience, the study of how the brain works, or how the brain grows and develops, or how the brain heals itself, this field is relatively new, but it's really booming. There are lots of exciting developments in technology so people are really rushing into the area, but it's a relatively immature science. Things are a little bit more up in the air. There is no general theory of how the brain works. It's sort of like the Wild West, it's lawless."

From Dr. Rosenthal:
There is a revolution taking place in the scientific community that has the power to change lives! After decades of being relegated to the fringes of science, our emotions have suddenly become items of intense study and intrigue. Doctors, scientists, and researchers concerned with the workings of the human body are delving into a new "science of feelings" to find the answers to some of their most pressing questions.

Candace Pert's book, "Molecules of Emotion," is another one I highly recommend for the lay person interested in learning more about the new frontiers of neuroscience.

Good thoughts,
Suzanna

2006-12-18T17:27:00.000-08:00

Can you have a synapse while you're sleeping?

Oh, yes. While science continues to explore many mysteries of the brain during sleep, it is accepted that we have synaptic activity of varying rates all through our sleep cycle. Dreams are vivid evidence of this activity.

A panoply of studies have furthered other theories about brain activity during sleep. For example, loss of synaptic activity (or reduction) may be a cause of snoring, and might explain how a person who snores loudly is not awakened by the noise -- while his or her bed partner stares at the ceiling contemplating a gentle homicide.

Here's a trick I learned from a jin shin jyutsu practitioner. (Jin shin jyutsu is a kind of energetic bodywork.) When you wake in the night or have trouble falling asleep, "hold fingers." This is very simple to do and I have found it calming, usually to the point of being able to fall into a deep sleep. Hold your thumb, encircling it lightly with your other hand. Either hand will do. Breathe normally for five breaths before moving on to the index finger. My practitioner would smile and tell me, "Enjoy being awake! It's an opportunity to hold fingers!" In the world of jin shin, holding fingers has many positive effects. Each finger is connected to a different part of the body. Go all the way through your fingers, and if you're still awake, switch hands. Freddie, who offered me jin shin for many years, explains that we are not to squeeze the fingers, but "hold them like you love them."

Enjoy your synapses!
Suzanna

2006-12-17T20:33:00.000-08:00

What Are Neurotransmitters?

Neurotransmitters are made up in many ways, and perform the critical functions of the brain. They cause cells to open as information travels toward the cell, or to close in an inhibiting action. As we age, the substances that make up our neurotransmitters decline. We can counter this and trigger continued brain growth by adding acetylcholine, or lecithin, to our diet. Lecithin is easily obtained, inexpensive and digestible. Several other brain chemicals can be supplemented in the diet and include alpha-lipoic acid, GABA, and CoQ10.

For those of you craving the raw scientific explanation, I offer the following descriptions of neurotransmitters:

Any of a group of substances that are released on excitation from the axon terminal of a presynaptic neuron of the central or peripheral nervous system and travel across the synaptic cleft to either excite or inhibit the target cell. Among the many substances that have the properties of a neurotransmitter are acetylcholine, noradrenaline, adrenaline, dopamine, glycine, y aminobutyrate, glutamic acid, substance P, enkephalins, endorphins and serotonin.

The three major categories of substances that act as neurotransmitters are (1) amino acids (primarily glutamic acid, GABA, aspartic acid & glycine), (2) peptides (vasopressin, somatostatin, neurotensin, etc.) and (3) monoamines (norepinephrine, dopamine & serotonin) plus acetylcholine. The major "workhorse" neurotransmitters of the brain are glutamic acid (=glutamate) and GABA. The monoamines & acetylcholine perform specialized modulating functions, often confined to specific structures. The peptides perform specialized functions in the hypothalamus or act as co-factors elsewhere in the brain.

See you soon,
Suzanna

2006-12-16T15:53:00.000-08:00

Answers to Yesterday's Blog Questions

Each of the questions from the blog on December 15th are topics being considered in the scientific community. Let's take them one at a time.

Today I'll give you a little more information about the blood-brain barrier. Many recent discoveries have been made, and scientists now have a new view of this dynamic.

The three main functions of the blood-brain barrier are:
1. Protection of the brain from "foreign substances."
2. Protecting the brain from hormones and neurotransmitters found elsewhere in the body.
3. Maintaining a constant environment for the brain.

Large molecules do not pass easily through the barrier. They may be too highly charged, too large, or not lipid soluble. Remember, the brain is mostly fat. Some lipid soluble molecules which pass rapidly into the brain are barbituate drugs.

Certain influences can break down the barrier, as well. Hypertension, or high blood pressure, is one big factor. Microwave exposure can open the barrier. Some infectious agents can cross over. And trauma, inflammation or pressure through injury to the brain can open the barrier.

Then there are the circumventricular organs. These are specific areas of the brain where the barrier is weak.

More information can be found on the Loyola University School of Medicine website, or at the Society for Neuroscience.

To protect the blood-brain barrier, we can follow all the same suggestions for maintaining a healthy brain, such as use of fish oil to help keep free radicals in check, maintaining hydration with lots of fresh water, and avoiding excessive chemicals in the diet.

It also helps to avoid banging your head against the wall.

Earlier this week I banged my head into a tree. It wasn't much of a notable accident -- I was returning from the mailbox, reading an advertisement, and forgot to pay attention to a familiar obstacle. What I noticed after the initial stun was a heightened sensory system -- more sharpness and vividness visually, more alertness in general. This is probably due to an adrenalin release from the trauma, but it did last into the next day or two.

I'll let you know what my research turns up on mild head trauma.

Meanwhile, take good care of yourself during the holidays, and if you're going to bump your head, run into some mistletoe.

An extra dose of cheer to you all,
Suzanna

2006-12-15T17:35:00.000-08:00

Let's Monkey Around

Test your knowledge about the brain with a few questions -- I'll answer them tomorrow.

What is a neurotransmitter?

Can you have a synapse while you're sleeping?

Can people smell in their dreams?

Does the blood-brain barrier prevent toxins from entering the brain tissue?

On a scale of one to ten, ten being the highest value, how does chocolate rate as an antioxidant?

Doing the crosswords every day will build your brain muscles. True or False.

Does alcohol kill brain cells?

How much sleep does the brain need to function at its best?

How is the female brain different from the male brain?

What part of the eye has its own brain cells?

What other parts of the body have neurons?

Okay, that's enough for a Friday -- have a great weekend!

Hugs,
Suzanna

2006-12-14T20:01:00.000-08:00

Beyond the Decade of the Brain

The ten years from 1991 to 2001 were dubbed “The Decade of the Brain.” Of the numerous important breakthroughs during that period, the most exciting to me is the discovery that the brain indeed creates new cells. The new cells the brain creates later in life apparently survive when they are used, or have a better chance of surviving if they are used.

I see happy implications in this news. The arrival of new brain cells can be seen as a gift – and an opportunity to use more of my brain.

The formation of new neurons is called neurogenesis. One area where this is taking place is in your cerebral cortex – the most complex region of the brain, and the area responsible for the highest-level decision making.

One implication of these findings is that the introduction of new neurons into the circuitry of the brain may play a role in memory. Most theories of learning and memory hold that memories are formed by changes at the synapse, or the junction between neurons.

Many studies are currently under way to further our knowledge about newly developed brain cells. The ongoing news from current scientific research is very inspiring -- and motivating.

I look for productive challenges to keep my own brain growing. I want to be sure to put those new cells to work! Learning about the brain is one way I challenge myself. Discovering how to share the news with my readers is another kind of challenge.

Creators of brain exercises say that the brain thrives on newness – and I’d say newness is thriving in the brain!

Be exuberant,
Suzanna

2006-12-13T10:02:00.000-08:00

ACTIVATION: A CHECKLIST

My regular blog readers have an idea of what I mean by Activation. It's the aspect of your lifestyle that triggers your brain cells, dendrites in particular, to grow. The very positive outcome of this activity is the strong possibility of overcoming the effects of aging on the brain. As we age, brain chemicals decline. Still, our ability to grow dendrites is astonishing -- and with enough of these branches of our cells reaching through our gray matter, we can continue to learn, to grok, to integrate, and to participate fully in the cognitive world.

Consider these aspects of Activation:

1. Relationships -- new relationships in your community.
2. Reaching for understanding -- in relationships, in studying new concepts, in developing new skills.
3. Changing routines -- the brain thrives on newness!!
4. Dial in the challenge -- choosing activities that stress the brain, but not enough to trigger cortisol or adrenaline. Practice helps you feel the difference.
5. Love and Joy -- choose activities that make you feel connected, involved, warm and fuzzy.

Blissings to you all,
Suzanna

2006-12-11T22:46:00.000-08:00

RECIPES FOR BRAIN BOOSTING YUMMIES

Spinach and strawberries are both very powerful in restoring brain function. A medium-sized spinach salad daily for a week to ten days, along with a bowl of strawberries daily, has been shown to dramatically restore normal brain function. To rejuvenate your brain and actually reverse free radical damage, blueberries show the most dramatic effect. Add Vitamin E to this ten day experiment and you may notice a measurable change in your brain function.

CHOCOLATE
Some people report a kind of "buzz" from consuming the raw cacao nibs -- chocolate's original form. Before cacao is processed into a wonder drug such as a chocolate bar or a truffle, it is one of the most powerful antioxidants known. After heating and the addition of dairy, it loses potency. I've enjoyed the nibs in some vanilla yogurt. It doesn't take much sweetness to make the cacao nibs taste fantastic.

POPCORN
Add high-lignan flaxseed oil, Nepalese pink salt (minerals intact), and a little brewer's yeast to your popcorn to make a special cell booster out of your snack.

Happy crunching,
Suzanna

2006-12-10T15:20:00.000-08:00

NAPPING FOR BRILLIANCE:

“You must sleep sometime between lunch and dinner, and no halfway measures. Take off your clothes and get into bed. That’s what I always do. Don’t think you will be doing less work because you sleep during the day. That’s a foolish notion held by people who have no imaginations. You will be able to accomplish more. You get two days in one – well, at least one and a half.” – Winston Churchill

Naps are still taking a long slow turn out of the realm of perceived laziness. What Churchill had discovered, however, is that napping gives a person far more high-energy alertness than the time the nap takes out of the day. And it can do much more than that.

Sleep experts propose that napping should have the status of daily exercise. Studies show that most people are chronically sleep-deprived. These sleepy workers make more mistakes, cause more accidents, and are more susceptible to heart attacks and digestive troubles. NASA’s studies show that 24-minute naps significantly improve the alertness and performance of their pilots.

A reviving-type nap should last no more than 30 minutes. After that amount of time, the body will lapse into a deeper sleep which is difficult to wake from, and may change the body’s clock. A 20 minute nap taken about eight hours after waking from the night’s sleep is shown to be far more helpful than adding that 20 minutes to the long sleep.

The ideal time for a nap is after lunch – if lunch occurs midday. Naps taken later in the afternoon will tend to disturb the sleep cycle. If you are going through a particularly stressful time, recovering from illness or injury, or are under treatment for cancer, naps can be highly beneficial even when you get adequate sleep at night.

Brain Booster: A short afternoon nap, with a cup of black or green tea to ease into wakefulness. Enjoy a productive, fulfilling evening with your brain cells firing, smooth and ready.

Winter’s best to you,
Suzanna

2006-12-08T16:11:00.000-08:00

Yes! The Brain Regenerates:

Conventional medical wisdom has held that people are born with all of the brain cells they will ever have. You may recall being told as a teenager that experimentation with drugs or alcohol would kill your brain cells, and you would “never get them back,” or something to that effect.

Teenagers are at risk. Recent studies have shown a serious consequence of teenage drinking. The brain stops producing certain transmitters, and the result can mean a lifelong tendency to depression, “brain fog,” and learning difficulties.

However, scientists have found that cells in the region of the brain responsible for memory and learning can indeed regenerate. In at least one area of the brain, the hippocampus, researchers can see a continual turnover of cells throughout our lives.

We have the opportunity to make use of this exciting information today. By paying attention to the little things we can do to support healthy brains, we further the possibilities for vibrant, engaged aging. Take a moment to ponder your ideas about the later years of your life. Are you able to imagine being highly active in your community, surrounded by friends, making a significant contribution? This is what I want to further. I have the privilege today of knowing many highly creative people who are well past the 50-year mark. My desire is to continue to grow my own brain, and to be part of the information stream now reaching out to the entire population to inspire us all to activate brain health. With high levels of connection, innovation, and inspiration, we have a great future to create.

Meanwhile, here's a little brain health exercise: breathe, smile and relax.

Love,
Suzanna

2006-12-07T15:25:00.000-08:00

NUTRITION for the brain:
Antioxidants – The How, Why and What

Free radicals are the brain’s most malicious enemies, and the brain is the most vulnerable to their attacks. The brain is mostly fat, which is the generous provider of free radicals. The process by which oxygen reacts with fat molecules is called oxidation – basically producing rancid fat. The brain can literally become rancid and is constantly threatened by this process.

In spite of the heavy hits our brain cells take from free radicals hour by hour, antioxidants can repair 99% plus of this damage.

ANTIOXIDANTS ARE TEAM PLAYERS
They are also sneaky underminers of free radicals. When one antioxidant is depleted in an area of the body, others rush to renew it. This newly understood antioxidant network is what provides real protection from the ravages of free radicals.

ANTIOXIDANT SUPERSTARS:
Vitamin E
Vitamin C
Glutathione – (research indicates that you cannot effectively supplement this)
Coenzyme Q10
Lipoic acid – makes glutathione available, along with resuscitating vitamin E in particular, strongly contributing to glucose stability.

Lipoic acid’s brilliant role is to resuscitate all the other network antioxidants – as well as itself!

Antioxidants can even save you from genetic destiny: They block free radicals from passing through the membrane of the nucleus into the cloistered chamber where genes are located. This in effect stops the DNA from activating disease-prone genes.

The scientific evidence is overwhelming that eating antioxidant-packed fruits and vegetables, as well as antioxidant vitamins, protects against free-radical damage.

Antioxidants slow the aging process of the entire body, and are particularly necessary to brain health.

TOP OF THE LIST:
Generally, fruits and vegetables with the deepest colors. Also tea, and red wine. The pigment itself is a potent antioxidant!

Some of the highest rates fruits and vegetables:
Prunes, raisins, blackberries, blueberries, garlic, kale, cranberries, strawberries, spinach, raspberries, Brussels sprouts, plums, alfalfa sprouts, broccoli, beets, avocado, oranges, grapes, red peppers, cherries, kiwi, beans, grapefruit, kidney beans, onion, corn. New on the scene: Goji berries and raw cacao nuts.

Spinach and strawberries are both very powerful in restoring brain function. A medium-sized spinach salad daily for a week to ten days, along with a bowl of strawberries daily, has been shown to dramatically restore normal brain function. To rejuvenate your brain and actually reverse antioxidant damage, blueberries show the most dramatic effect. Add Vitamin E to this ten day experiment and you may notice a measurable change in your brain function.

Lycopene has also shown specific benefits, particularly in the ability to continue to perform daily functions well into very old age. The more lycopene in the blood, according to an extensive study still going on by Dr. David Snowdon at the Sanders-Brown Center on Aging, the sharper mental acuity in old age. Eating processed tomatoes (which effectively concentrates the lycopene) in the form of tomato paste, tomato sauce, and tomato puree boosts blood’s antioxidant capacity dramatically and can drop the effect of free radicals by as much as 33%.

While I’m writing this, my cup of green tea is steeping. I am sweetening it with Sucanat. THE BEST WAY TO GET SCADS OF ANTIOXIDANT POWER WITH MINISCULE CALORIES: DRINK TEA.

Black tea has on average about 80% more antioxidant capacity than green tea.
However, green tea has four times more EGCG, and is preferred in Japan. Epigallocatechin (EGCG) is a specific antioxidant which is highly favorable.

In one test by Italian researchers, drinking a single cup of strong black or green tea revved antioxidant activity in the blood by 41 to 48%.

By the way, you can forget the powdered or bottled teas. Herbal teas unfortunately do not contain antioxidants, although they may have many other qualities. Decaffeinated tea loses about half the antioxidants found in regular brewed tea containing caffeine. Hot or cold does not matter as long as it is brewed initially.

And milk in your tea?
You can benefit from just a couple of teaspoons of milk in your tea, as it releases the antioxidants. Any more than that will neutralize the value.

Meanwhile, what about chocolate?
Chocolate is rich in antioxidants, packed with polyphenols. Dark chocolate has the most. White chocolate has none. Eating dark chocolate and drinking red wine boosts antioxidant activity beyond the sum of both! Sounds like a good date to me! However, the nutritive value of chocolate is greatly reduced by the processing. You can read about raw cacao online, and it is now available to purchase. I’ve used the raw cacao nibs, sprinkled in yogurt, and found them totally enjoyable.

Chocolate is also one of the most powerful mood elevators, but who doesn’t know that?

Studies indicate that eating antioxidants even late in life can help reverse mental decline that has already occurred.

Be well and enjoy your day,
Suzanna

2006-12-06T20:51:00.000-08:00

ACTIVATION -- or stress?

The brain requires some pushing of its edges in order to grow those all-important dendrites. But when is this pushing a form of stress which releases cortisol? Cortisol is not what we are looking for in terms of helpful brain chemicals.

Everyone has their own threshold when it comes to healthy stress versus damaging stress. One way to assess your choices of brain-growing activities is to watch your emotional landscape. You know when you're enjoying an activity or pursuit. You know when it's a real turn-on. Listen to your whole body to discover the point when you are pushing too far. Deep fatigue is one signal. Getting sick is another. Feelings of irritability that last longer than a day (or longer than the full moon for some of us!) may indicate a course correction.

Even before you start a new pursuit, you can use these signals to assess the value and wisdom of what you are considering. Are you worrying about the outcome more than you are feeling excitement and joy?

Stress also has its up side. In some of the brain exercises now being made available, the pattern is to push the intellect harder and harder, increasing complexity. Just like pushing your muscles to develop, the brain will respond with dendrite growth.

Weigh both sides of stress as you develop your plan of activation for your own brain growth.

Let me know how it goes.

Blissings,
Suzanna

2006-12-05T10:35:00.000-08:00

NEW LEARNING

Neuroscientist Michael Merzenich, Ph.D., of PositScience Corporation in San Francisco, has important information about brain fitness through aging. I like his perspective, as he describes the brain as a learning machine which must be engaged in new learning. He has created a brain fitness program which may reverse memory loss. Dr. Merzenich stated, “The brain can outlive the body.”

As I wrote in the blog on language, our perspective can be dictated by our cultural clichés. In these daily blogs, I will continue to encourage a new perspective: one in which our ideas about what is possible for the future continue to expand. Have you thought about the brain as a magnificently developed machine, even in the skull of a 90 year old? I challenge you to imagine this scenario now.

What activities might this person engage in, as a vibrantly active member of the community? I would love to work with women and men in their ninth or tenth decade of life who have continued to challenge their minds, find solutions, solve puzzles, and integrate their experiences and knowledge. I’d love to sit at a table with these great minds and let our imaginations inform us about possible solutions to our current global challenges. What might we invent together?

More tomorrow,
Suzanna

2006-12-04T10:02:00.000-08:00

Community, Commitment, and Brain Health

Commitments arise in relationship

Relationships usually involve some type of commitment. This may be a commitment of the heart, where the love felt for another is generated without conscious activity. For example, the longing felt when you miss your dear friend is a kind of heart commitment.

How is commitment related to dendrite growth and brain health?

Commitment implies a return-to, perhaps a repetition, as in a daily discipline, a weekly gathering, a monthly board meeting. This process creates brain connections which strengthen with the repetition. The imagination is engaged to create conditions in which the commitment can be upheld. Commitment also engages the emotional being, when one determines that a person or project is valued enough to warrant commitment.

I found the following description in the Unitarian Universalist’s membership information. This is a beautiful formula for brain health and dendrite growth.

“Your signature is your affirming symbol of commitment to an open-minded, inclusive, reasoned, seasoned, compassionate and contemporary approach to life.”

These words effectively describe the conditions which lend themselves to healthy brain growth, and vibrant aging.

Enjoy your community this season,
love and blessings
Suzanna

2006-12-03T13:19:00.000-08:00

For Chris Thompson
I’d like to dedicate today’s blog to Chris Thompson and his family, who created an inspiring celebration of family and friends which I attended last night. Chris is a vibrant, life-loving and community-minded man who is currently doing battle with an aggressive brain tumor. I am glad to know Chris Thompson. As a woman who is healthy and strong eight years after cancer with a grim prognosis, I join everyone who knows Chris in cheering him on to beat the odds.

CELL PHONES?
In a conversation shortly after his surgery, Chris told me he could not rule out the strong possibility that his tumor was caused by cell phone use, as the tumor formed in the exact spot where he has held his cell phone to his head for so many years. I have been reading the complex information about this issue, trying to understand why the results of studies are conflicting. I am still integrating what I have learned, and I’ll write a blog about it when I can articulate it clearly. For now, I think there is enough evidence of possible danger to warrant using an earpiece or Bluetooth. That is my recommendation, my friends.

CoQ10, Again
Brain health is supported in many ways. While I’m contemplating the occurrence of cancers, I want to remind myself and my readers to consider adding co-enzyme Q10 (CoQ10) to the daily regimen. This powerful substance supports many cellular processes. Studies have shown it to be very effective in reducing tumors. It also is a direct brain function support. I’ve written about it in other blogs, and you’re likely to see it again. You can read more about in the blog on November 26th, titled “Brain Supplement Overview.”

COMMUNITY and LOVE
An active engagement in community may eclipse everything else in its power to protect health. I am still feeling the expansive warmth of friends and family last night at Chris Thompson’s party. It was fantastic to be in the same room with Chris, his many family members, and make new bonds with many acquaintances I now count as friends.

To expand community is to expand the mind.

Thank you, Chris!

In celebration of life and love,
Suzanna

2006-12-01T09:40:00.000-08:00

MORE ACTIVATION

This morning at the cafe, I sipped my espresso and watched a couple looking over the travel section of the Chronicle together. They looked to be in their early 60s. He said to her, "I think we should branch out. Do different things." She nodded, looking at him over her reading glasses.

Branch out -- a literal description of dendrite growth! Today I offer an exercise from my book, "Little Shifts." It's in the chapter "Tending What Matters: Your Limitless Brain."

NEURON STRETCH

Take a moment to relax. Breathe, stretch, and settle in your chair. Now, imagine the neurons in your brain stretching to meet each other. A brain neuron looks a lot like a tree, with lots of wavy branches at the top and many wiggly roots at the bottom of a long stem. Our cells mimic a healthy, growing plant in their appearance. Imagine your neurons lengthening, reaching for connections in response to the electrical impulse of your thoughts. Your new thoughts -- your struggle to understand a new language or a new friend -- these provide an actual physical inspiration, a mandate to your brain cells, to strengthen, multiply and diversify. Eleanor Roosevelt said, "Do the thing you cannot do." This is exactly what builds neuron connections.

Be lively,
Suzanna

2006-11-30T20:25:00.000-08:00

ACTIVATION

Our language can dictate our perceptions. When I consider the huge aging population in this country, I see a wealth of minds, full of experiences and lifetimes of learning. Are we ready to apply this treasure to the challenges which lie ahead? I'd like to propose a possible new meaning to the phrase "senior moment." I'd like to call that moment of "aha," when a gestalt has emerged, the true senior moment.

What do you think?

Keep it up,
Suzanna

2006-11-29T19:24:00.000-08:00

Dendrite Growth and the Internet

ACTIVATE: With these blogs and my upcoming manual for brain health, I want to help you understand how much you can do – and how fun and satisfying it can be – to keep your brain in a generative state throughout your entire life. To Activate is to trigger your neurons to grow. Until less than twenty years ago, it was thought that this was not even possible. Now we know the brain responds to certain kinds of demands by growing dendrites. This activity can offset other effects of aging, such as the decrease in the neurotransmitters necessary for thought – a cognitive decline which actually begins around the age of 25!

When you reach for understanding, such as learning a new language, a new instrument, or switching from PC to Mac (who’s doing that?!!) – you trigger dendrite growth. Reaching for connection in your community is another excellent way to generate more brain power.

Computer software programs, and the exponentially increasing forms of connection on the internet, are similar to our brain’s “outreach.” The unrelenting demand by consumers for more connectivity, more flexibility, more innovation, more accessibility, and more novelty are precisely the kinds of demands we can make on our brains in order to keep those dendrites expanding in complexity and length.

What would you like to reach for in your life?

Be well,
Suzanna

2006-11-28T10:12:00.000-08:00

OPTIMUM CONDITIONS FOR GREAT BRAIN CHEMISTRY
Focus on Fish Oil

There are three big players in achieving the desired brain states which allow for sharp mental function, a sense of ease and well-being, and fluid access to memory. They are:

Blood glucose
Omega-3 balance
Antioxidants

If you asked me what one thing I would most recommend for restoring and maintaining brain health, I would answer FISH OIL. Hands down.

Fish oil is extensively studied, readily available, and safe. Concerns about mercury and other contaminants are much less with the small fishes used for fish oil. The best sources come from anchovies, sardines, and mackerel. The main goal with consuming fish oil is to balance our Omega 6 fat intake with Omega 3.

NOTE: Flax oil appears to have the same benefit as fish oil, however, it is far less extensively studied.

What’s with those Omega 3 fats? Here are some facts:

Omega-3 alters brain cell structure and the ability to messages to get through with high-powered transmission.

DHA is like DSL for the brain.

Americans have among the lowest blood levels of DHA in the world.

MOODS, MENTAL STATES, and MENTAL ILLNESS
Evidence suggests that DHA-type fish oil helps regulate serotonin, the neurotransmitter known for its “feel-good” qualities. Depressed persons often have low levels of serotonin, and almost always have low levels of DHA.

Taking fish oil has been proven to be as effective as consuming fish. Bipolar patients improved on fish oil and stayed well on a high intake. It also works very quickly, with improvement often showing within a week or two.

Dr. Andrew Stoll, psychopharmacologist and assistant professor of psychiatry at Harvard Medical School, executed most of the studies on fish and flaxseed oils and mental illnesses. He believes fish oil mimics the activity of drugs such as lithium and valproate, blocking the recycling of so-called second messengers that can cause havoc inside cells.

Researchers theorize that individuals suffering from schizophrenia or ADD have an enzyme disorder blocking the needed enzyme delta-6 desaturase. This enzyme is required to turn on the precursors that supply essential fatty acids. They must have larger amounts of omega-3 in order to experience its benefits. Brain imagery has shown that the brains of people with dyslexia do not break down fatty acids and incorporate them into their neuronal membranes the way non-dyslexics do. In short, there appears to be a biological basis for dyslexia. Fish oil has been shown to alleviate the frustrations of dyslexia in studies using fish oil on patients with ADD.

ADDED BENEFIT: By diminishing stress hormones, these oils also diminish heart disease.

The recommended dose is five grams per day. Taking it at night cuts down on the aftertaste.

SMARTEST FISH, or Fish with the most “smart fats”

Mackerel 1.4 grams of DHA in 3.5 oz raw or canned
Herring 1.0
Sardines 1.0
Anchovy 0.9
Tuna, bluefin 0.9
Whitefish 0.9
Sablefish 0.9
Bluefish 0.8
Salmon 0.8
Lake trout 0.5

Cod, catfish, flounder, grouper, haddock, perch, snapper, sole, swordfish and shellfish contain very little omega-3. Average 0.1 to 0.2 grams DHA per 100 grams fish.

Fish oil!! I have experienced a marked improvement in my sense of well-being after adding fish oil to my diet. When I first learned about the importance of DHA to mental health and well-being, I started taking a high-quality fish oil supplement, and consuming anchovies and sardines as well. Most people I speak with do not want these salty fish in their diet. For those of you who enjoy anchovies, however, I highly recommend experimenting with a couple of anchovies in a homemade “fish taco.” I use fresh lettuce and cabbage, some black beans, and a good fresh salsa to compliment the anchovies.

That wild salmon steak or fillet is also an excellent source of DHA. Reference the chart above for more ideas about getting your all-important intake of fish oils.

Joy and blessings,
Suzanna

2006-11-27T17:17:00.000-08:00

Who's Doing The Whispering?

Brain Whisperers include folks from many aspects of brain health, such as researchers and scientists, physicians and other health professionals, authors, educators, and the media.

Here at The Brain Whisperers I will be reviewing relevant books, products such as supplements and brain boosting exercises, and providing an online location for you to get the information you need in your own pursuit of brain health throughout the years.

On the agenda are reviews of Dr. Brizendine's new book, "The Female Brain," Dr. Singh Khalsa's book "Brain Longevity," Dr. Katz's book "Keep Your Brain Alive," and others. Is there a book you'd like to see reviewed? Feel free to email me with your questions and concerns at littleshifts@yahoo.com.

I will also be providing information about how to "activate." This is my term for a group of lifestyle choices designed to strengthen and empower your brain so that you have access to all that your miraculous brain can provide. This includes a fantastic memory, lots of feel-good brain chemicals, and a sharp mind which truly reflects the years of learning and life experience you have accumulated.

Those of us in the second half of life, as it is sometimes called, have a special gift for the culture. We have our unique path and the experiences it brought us, to integrate into the ongoing innovation of our culture. I would like to provide you wtih the tools to utilize the entire gift of that magnificent organ between your ears!

Let me know if there are topics you would like to see covered.

Be well, in Joy and blessings,
Suzanna Stinnett

2006-11-26T16:36:00.000-08:00

BRAIN SUPPLEMENT OVERVIEW

CoQ10 has been studied for over 40 years and the results are consistently spectacular. Daily use of CoQ10 may be one of the most effective things a person can do to protect heart, brain, and all the body’s cells from the effects of aging and toxins in the diet and environment.

Lester Packer, Ph.D., University of Southern California, refers to CoQ10 as the cellular spark plug. This antioxidant triggers our cells to produce energy, causing the mitochondria within the cell to release adenosine triphosphate, the fuel for all cell activity. When cells fall short of CoQ10, they become sluggish and unhealthy.

Shortages of CoQ10 are more of an issue as we age. Taking statins further reduce the cell’s CoQ10. Muscle pain and weakness are some of the possible results of a lack of CoQ10, as every cell and system is distressed by this shortage.

The brain is especially compromised by the deficit. Noticeable problems are memory decline and learning disabilities. The brain may also become more vulnerable to neurodegenerative diseases including Parkinson’s and Alzheimer’s Disease.

Safety and Dosages:
CoQ10 is considered to be very safe. Reports of mild GI symptoms are reported in less than one percent of users. Pregnant and lactating women are advised not to take CoQ10, not because of any reported symptoms, but due to the lack of evidence of safety for the fetus or baby. Some research may have shown CoQ10 can lower anticoagulant effects of coumadin. Coumadin can be monitored and adjusted if this is an issue.

Different forms of CoQ10 have very different levels of effectiveness. The more absorbable CoQ10 is also more expensive to buy, but it is much more efficient. Taking CoQ10 with meals or a little fat such as olive oil or peanut butter increases its absorption.

Dosages range from 10 mg per day for preventative use to as much as 400 mg per day for people fighting cancer. An average person would benefit from 100 mg per day.

Availability and Reviews:
The company Vitaline has been involved in many studies of its CoQ10. Absorption is key, and Vitaline’s product seems superior to many others on the market. I recommend reading about this supplement on their website, at www.vitalineformulas.com. This will inform you as to how to evaluate the different forms of CoQ10 whether you are buying online or at your local stores. I tested Vitaline’s chewable CoQ10 and found it to be excellent. Another product I have used is Jarrow’s capsule CoQ10. Because I have had cancer, I prefer the 100 mg capsules. I take one to three of these daily.

For more information on the research conducted on coenzyme Q10, also known as ubiquinone, I recommend looking at the Life Extension website under “Abstracts.” While the US medical establishment remains slow to embrace these scientific findings, other countries including Japan do not hesitate to recommend CoQ10 as a safe, effective, and important form of cellular support.

Be well,
Suzanna Stinnett

2006-11-25T11:06:00.000-08:00

Developmental Disabilities – Our Brains – Our Foods – The Connection

In a recent conversation, a friend asked me why I pay the high price for organic foods. “Is it because you’ve had cancer?” she queried, “I can’t afford to buy every food organic all the time, so I just never got in the habit. How do you sort out when to buy organic? Does it really make that much difference?”

There are several reasons to consider switching your food choices to organic, whenever your budget and the local options allow. The benefit of eating these organic foods is only one reason. By supporting the organics industry, you also contribute positively to a serious, and seriously overlooked, environmental problem of our times. Chemicals in our environment, whether used directly in the production of foods, or polluting our environment in other ways, are putting our brains at risk. At the very least, supporting the organic foods industry places you on the positive side of this crucial equation.

Industrial Chemicals and Brain Development
(See “Developmental Neurotoxicity of Industrial Chemicals” The Lancet, November 8, 2006)

I have been following the news about chemicals used in manufacturing of all kinds, as well as in growing and processing our foods, for over thirty years. Recent information of importance to us all comes from researchers at Harvard School of Public Health and the Mount Sinai School of Medicine. The paper was named “A Silent Pandemic: Industrial Chemicals Are Impairing the Brain Development of Children Worldwide.”

The paper reports the striking statistic that one out of every six children has a developmental disability, usually involving the nervous system. Neurodevelopmental disorders (NDDs), include autism, attention deficit disorder, and mental retardation. "Even if substantial documentation on their toxicity is available, most chemicals are not regulated to protect the developing brain," says Grandjean. "Only a few substances, such as lead and mercury, are controlled with the purpose of protecting children. The 200 other chemicals that are known to be toxic to the human brain are not regulated to prevent adverse effects on the fetus or a small child." At present in the U.S., requirements for toxicity testing of chemicals are inadequate.
Other consequences from chemical exposures to developing brains include shortened attention spans, slowed motor coordination and heightened aggressiveness, along with increased risk of Parkinson’s later in life.

I want to give my body its best chance for continued health, and I consider organic foods to be an important part of that objective. When I buy organic foods or foods from a transitional farm (on their way to passing the strict organic certification), I vote. I make the statement that I do not want our environment, and the developing brains of our children, polluted. In this way the consumer functions as a kind of regulatory agency. This is a great use of our brains!
Be well,
Suzanna

To learn more about buying organics and overall impact, an excellent article can be found at www.consumerreports.org/cro/food/organic-products-206/overview/index.htm
For more information about industrial chemicals and toxic effects on brain development, go to: http://www.hsph.harvard.edu/neurotoxicant/appendix.doc
To see information about toxins in newborns, see the Environmental Working Group’s site at http://www.ewg.org/reports/bodyburden2/.
If you know of families with children with an autism spectrum disorder, you might let them know about an autism study at http://www.zeoliteautismstudy.com/.

2006-11-24T14:34:00.000-08:00

Got Brain Function?
Today is the Day After Thanksgiving

For the millions of Americans who have consumed at least one healthy serving of turkey in the last 24 hours, the common understanding is this: Turkey makes you sleepy. Perhaps even lethargic. All that turkey. On Thanksgiving.

“It’s the TRIP-TOE-FAN,” little Jimmy yells, a brain expert at age 10. But is it?

At the coffeehouse in North Beach this morning, I sipped my espresso and waited for that neural surge so familiar in my writer’s day. The surge was more like a dribble. I glanced across the table and asked Tom Whelan if he was “turkeyed out.”

Tom, the publisher of the North Beach Aquarium, said, “I do all right with the turkey. It’s the sugar that gets me.” He stared out the window at the sunlit sidewalk for a moment, looking a bit glazed. I appreciated that comment. It reminded me that I had consumed far more sugars and starches than turkey. What was the real impact of the tryptophan?

Tryptophan, or L-tryptophan, the amino acid we have come to know as the sleep agent in our holiday turkey, is the metabolic precursor of the neurotransmitter in our brains, serotonin. Serotonin is responsible for that sleepy feeling.

L-tryptophan is particularly plentiful in chocolate, oats, bananas, dates, milk, cottage cheese, peanuts and many meats including turkey, lamb, beef, and fish. In turkey, you’re getting about 100 mg of tryptophan per ounce of meat. And it’s the least abundant amino acid in the diet.

In order for the L-T to actually produce noticeable drowsiness, it would have to be taken on an empty stomach with no other proteins or amino acids. Not exactly the scenario most of us experienced yesterday.

Let’s look at what is actually happening. Think back, if you have enough neurons firing, to your consumption around the Thanksgiving meal. I’ll take a stab at an average picture of the day, with some details from my own experience. The group gathering for dinner brought in a few family recipes for side dishes and desserts, and maybe a fondly remembered cocktail or appetizer to boot. Appetizers include chips and salsa, two or three kinds of cheese, crackers, olives, some cut vegetables, fruits, and nuts. Start the festivities with a round of champagne. While we’re getting the serious meal ready, we’re having the equivalent of a light lunch along the way. Move from the champagne on to a couple of beers while watching a bit of football, and then it’s time to break out the wine. Our group enjoyed a drink we call “Passion Kitty,” made with vodka, soda, ginger ale, passion fruit juice and lime.

Then the serious feasting unfolds. Typical dishes alongside the beautifully roasted turkey are yams, mashed potatoes, stuffing, lots of gravy, cranberry in proximity to various concoctions of jello and whipped cream, any number of vegetable side dishes and salads, hot rolls with butter, and more wine. When you have ten or more items to “taste,” small servings don’t mean a whole lot. The plate weighs about two pounds. Stay seated.

After eating and drinking and “mmm-ing” for a couple of hours or more, the dishes are gathered from the table. People move slowly, holding bellies and groaning. Those family desserts are looming. “Not now,” the host says, heading for the recliner.

Yeah, that turkey sure has done a number on us.

I’m looking at the sugars I consumed yesterday. From the alcohol to the starchy carbs to the pure sugars, my blood glucose was at high tide. These sugars are what I’m feeling today. It’s a glucose hangover, plain and simple.

Enjoy your leftover turkey. You’re getting some good stuff with that tryptophan. Serotonin contributes to stable moods and contentment. Relax, digest, and melt into the relaxation with family and friends.

2006-10-15T14:59:00.000-07:00

ACTIVATE for dendrite growth

What are dendrites?
Dendrites, or dendritic processes, extend from the body of a cell in branches. These are the fibers that conduct signals toward the cell body of the neuron. One characteristic of a dendrite is its many possible branches. If the palm of your hand was the body of the cell, your fingers would be the dendrites. In nerve cells, the dendrites can grow longer and more complex by certain kinds of stimulation. I call this stimulating process “activation.” Dendrites can also shrink and die off.

Above, an oak tree in winter with its branches outlined in the sky, is a beautiful analogy to some kinds of nerve cells. The seaweed shown above also reflects our anatomy with its lacy branches.

ACTIVATION
*The goal of Activation is to produce an extensive dendritic network.*

WHY STIMULATE DENDRITE GROWTH?
Current science has revealed that our brain neurons, or nerve cells, can continue to grow new and more intricate branches. This multiplicity of dendritic growth may be a major protective factor in slowing the progression of Alzheimer’s disease (AD).

Is slowing the progression of Alzheimer’s disease of any real benefit?
YES! In multiple studies, research has shown the presence of AD in the autopsied brains of people who never exhibited the symptoms of this disease. What this means is that you may HAVE the disease, but literally never experience it.

Another important reason to stimulate dendrite growth is to enjoy the increased cognitive function throughout the aging process. Aging is known to decrease the brain chemicals, or transmitters, needed for smooth, productive thought. But, in the presence of an extensive dendritic network, the necessary brain chemicals have a shorter distance to travel in order to complete the synapse and connect with the next neuron. This means that growing an elaborate dendritic “tree” can offset the effect of the decrease in brain transmitters.

HOW can we stimulate dendrite growth?
The most important aspect in growing dendrites is what I call ACTIVATION.
We can ACTIVATE dendrite growth by using the brain in specific ways. For example, we can choose interesting new activities which require more than one kind of learning. The chosen activity will be unique to the individual. A person who has excellent language skills but has never been good at dancing, for instance, might venture into beginner’s dancing classes. Two of the most powerful stimulants of brain power are activities which involve social interaction, and activities with emotional content. Doing the same thing you have always done, even if it is stimulating, probably does not produce new dendrite growth. Change and diversity are required for new pathways to be formed in the brain.

While ACTIVATION is listed as number six in my Six Essentials for Brain Health, it is the “‘big one.” Everything leading up to ACTIVATION is designed to give your brain the necessary foundation to make Activation possible. First, provide the chemicals the brain needs in order to function well. Glucose, proper hydration, balanced Omega fats, antioxidants, and oxygen. Then – ACTIVATE.

WHEN is it important to start stimulating dendrite growth?
Our brain chemicals actually begin their decline in the 20-something ages!
Studies have shown the potential for improvement in cognition at all ages. Patients with Alzheimer’s disease have shown a slowing of progression of the disease, increased daily performance and even some increase in independence. People of all ages have been shown to benefit from the addition of critical brain chemicals. Some of the benefits cited include better moods, improved memory, and ease of learning.

Children also have special considerations as their brains run full tilt in the learning and growth process. While it is never too early to begin paying attention to the needs of our brains, it is also never too late!

"The science of Activation aims to implement vibrantly healthy brain activity throughout all the years of life."

Suzanna B. Stinnett

Graton, California

October, 2006

[All text copyrighted material from upcoming book]

2006-09-26T10:33:00.000-07:00

Discovery. Reaching. The "aha" moment. Listening for understanding. Working out the puzzle. Inclusivity. Surrendering. Saying "I know I can." Commitment. Expansion.

These are a few concepts which, in action, are special stimulants for the brain. They produce dendrite growth.

Dendrite growth. No, it's not something to see your dentist about. It's the body's miraculous way of developing greater and greater cognitive capacities.

With enough dendrite growth, one may age decade after decade, becoming more lucid, more aware, more joyful, and more intelligent. This is how we are made.

You get to choose your future. The brain responds.

Come experience your world, from the inside out. The Brain Whisperers bring you discovery. Here on the blog you will find ongoing previews, interviews and reviews of current science, educators, and products to explore for your own journey into deep brain. I am here for your questions, discussion, and our mutual growth. What we already know is profoundly exciting. What will we discover together?

Welcome in.

In love, light, and laughter,

Suzanna Stinnett
09.26.06
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