FOMO, 2

According to Life Science about 19.2 million Americans ages 18 and over (approximately 8.7 percent of people in this age group in a given year) experience some type of specific phobia. Turns out that Andrew Przybylski, a psychologist at the University of Essex in England, decided to study a phobia: the fomo phenomenon. He and colleagues reportedly tested a 32-item questionnaire on approximately 1,000 individuals (from USA, India, and other countries) and pared it down to ten questions that focused on a fear of missing out. Then they surveyed a national sample of 2,079 residents in the United Kingdom, ages 22-65 in an attempt to rate their level of fomo. The results were reported in the journal the study published in the journal Computers in Human Behavior. More tomorrow.

The Fear of Missing Out (fomo)

Some of you may recall a blog I wrote in 2015 about the fear of missing out or “fomo” for short. The term for this phobia has even made its way into some dictionaries. For example, the Oxford Dictionary on line includes fomo, a noun, as a 21^st century abbreviation for the Fear of Missing out. The Urban Dictionary describes fomo as an anxiety that an exciting or interesting event may currently be happening elsewhere, often aroused by posts seen on a social media website—and the fear that if you do not attend you may be missing out on something great. It has also been described as the fear that everyone else is having more fun, more excitement and more rewarding or anecdote-worthy experiences. It’s the sense that all your friends are doing something cool without you. And guess what? Social media lets you know about it! Some have suggested that fomo may be the 21^st century equivalent of trying to ‘keep up with the Joneses’ or ‘you-fill-in-the-name.’ More tomorrow.

Brain Cells and Alcohol

As more brain-function research is released it is important to update some of the brain-beliefs that have been around for a long time. For example, in the 1970s and 1980s the belief was that brain cells could be destroyed by excessive alcohol consumption. This was based on animal studies that showed alcohol exposure led to significant loss of neurons and/or glial cells. The Society for Neuroscience reportedly now states on its Brain Facts website, that moderate amounts of alcohol do not kill brain cells. According to Christopher von Bartheld at the University of Nevada, the present understanding is that alcohol abuse in humans mostly harms the fatty insulation—the “white matter” or myelin—that surrounds the axons of neurons. This will impair functioning but not necessarily lead to cell death. However, some neuronal loss can occur in especially vulnerable regions, principally in the frontal cortex that houses many of the important executive functions of the brain.

Clever Sayings, 2

More "clever" sayings from a friend of mine. You may need to think a bit to catch the implication or the linkage.

• “I’ve lost a lot of weight!” Melanie expounded.
• “I keep banging my head on things,” said Ben bashfully.”
• “I’ll have to telegraph him again,” Ruth said, remorsefully.
• “I can’t get down from the mountain,” Ted alleged.
•  “You call this a musical?” Des asked, miserably.
• “I keep on shocking myself,” said Jane, revolted.
• “Can’t you make the fire hotter?” Bob bellowed.
• “We’ll only sing in C and G,” the boys agreed, in accord.

Glial-Cells Revisited, 2

When glial cells were finally identified and studied, estimates said there might be as many as 9 or 10 glial cells for every neuron. This also appears to be a myth. Christopher von Bartheld at the University of Nevada has outlined some corrections in the Journal of Chemical Neuroanatomy. With the advent of more modern research techniques such as isotropic fractionation, this estimate now appears to be inaccurate. Pioneering work by Brazilian neuroscientist Suzana Herculano-Houzel using this new technique has established there are roughly equal numbers of glial cells and neurons. The concept that glial cells are not more abundant than neurons in human brains is now becoming increasingly accepted in the field, This means more revisions to texts and articles to present the updated findings about glial cells.  

Glial-Cells Revisited

Initially, much of earlier research concentrated on studying neurons rather than glial cells. It was hypothesized that glial cells were “servants” that took care of neurons and performed a variety of housekeeping tasks for them. With additional research it appears that this is inaccurate. As pointed out in Great Myths of the Brain, it now turns out that astrocytes, one type of glial cells, play a direct role in processing information in the brain. These glial cells influence the communication that occurs between neurons, play an architectural role in neural networks, and even help to eliminate or create synapses. Maiken Nedergaard, a prominent researcher in this area, suggests that glial cells should be perceived as the parents of neurons, not as their servants. More tomorrow.

Hypothalamus Studies

For your brain’s sake, you may want to go easy on simple carbs in favor of healthier complex carbs, the preferred source. They can help you maintain your weight in an optimum range as you need smaller amounts to feel satisfied and feel full longer, as compared with foods containing simple sugars and high-fructose corn syrup. Studies on the effects of glucose and fructose on the hypothalamus—the appetite control center that responds to hormones such as Leptin that tell the brain you are full—are fascinating. When study participants consumed a drink containing only glucose, blood flow and activity in the hypothalamus decreased and they reported feeling full. When the same participants were fed a fructose drink, the hypothalamus remained active and the participants did not report feeling full. The brain still thought the body was hungry. (Gameau, Damon. The Sugar Book. P. 121. NY:Flatiron Books, 2015)

Brain and Healthier Glucose

Many nutritionists recommend that some whole fruit every day can be very beneficial, especially berries. The absorption of fructose in whole fruits is less rapid because of the presence of fiber and other phytonutrients in fruit. Although glucose is found in simple carbs and especially in white sugar, flour, rice, and processed foods made from them), such highly-processed foods are not a preferred source of healthier carbs. Fortunately, glucose is also found in complex healthier carbs. These include legumes, some vegetables, whole seeds and ancient grains. High-starch veggies include corn, zucchini, and squash. Low-starch veggies include tomatoes and onions, asparagus and celery, mushrooms, cauliflower, green beans, cabbage, cucumbers, and red and green peppers, etc. Complex healthier carbs have been found not to spike blood glucose levels in the brain in the way simple carbs tend to do.

High-fructose Corn Syrup (HFCS)

High-fructose corn syrup is relatively less expensive than sugar or honey so the food industry loves it. According to some sources, HFCS can be found in a plethora of products including Stove Top stuffings, some Frappuccino’s, cough syrup, cottage cheese, baked beans, and so on. The food industry would like consumers to believe that there’s no problem with HFCS. Research studies reveal a different opinion. Some studies have indicated that HFCS may increase inflammation in the brain and body and may contribute to the development of free radicals (atoms that are missing an electron). Other studies are linking HFCA with some cancers, including pancreatic cancer. For those of you who want to do further study, you might surf the Internet for studies related to HFCS. Because of these studies I read labels consistently and avoid any product that contains high-fructose corn syrup.

Fructose

Fructose is often called fruit sugar because of its presence in fruit. A monosaccharide, it is a single sugar molecule consisting of six carbon atoms, six oxygen atoms and 12 hydrogen atoms. It can be absorbed quite quickly into the blood stream from your small intestines. In addition to fruit and fruit juices, fructose may be present in your menu as honey or syrup or as the food additive high-fructose corn syrup (found in many beverages, salad dressings, and so on). Fructose absorption can be very rapid if the source is high-fructose corn syrup. Absorption from whole fruits is less rapid because of the presence of fiber and other phytonutrients in fruit. Nevertheless, everything in balance, which means that it is possible to over-dose on fruit. More tomorrow.

Glucose, Fructose, and the Brain

Based on the number of questions floating around, it appears that many people are confused about fructose, glucose, and what works best for the brain. Let’s start with glucose. Glucose is the major source of energy for muscles and many other body’s processes. It is the preferred source of energy for the brain and the nervous system, When glucose levels are low, decision-making, critical thinking, willpower, and self-control can be impaired. As with many things in life, however, there are healthier sources for glucose and unhealthier sources. Naturally the brain and nervous tissue tends to function better when they receive healthier sources of glucose. So, on this Valentine's Day for 2018 you might want to think of a little gift or surprise that involves unhealthier forms of glucose. Just saying . . .More tomorrow.

Brain-Computer Similarities, 8

Sometimes the human brain fails and is unable to store and retrieve memories from its files. This may be because cells die in the hippocampus, the brain’s search engine. Sometimes cells containing memories die and then the information is gone. Period. In a similar way, a computer may “crash” and lose its ability to locate and access its memory files. Either way, brain or computer, it’s pretty frustrating. If the computer is not maintained properly and “clean-up” work done regularly such as “defragging” (not that I can really explain that term!), the speed at which it works can slow down. If the brain does not get enough sleep sufficient to complete its night-time housekeeping chores, some of your brain functions may slow down, as well. Your brain must get rid of waste products that accumulated while you were awake. In your brain, garbage disposal happens while you sleep. If you don’t give your brain enough time to do its job, the garbage doesn’t get emptied properly. Rest and sleep help your brain and body clean house, which helps your brain work at top speed. It’s all pretty amazing, actually!

Brain-Computer Similarities, 7

No surprise, both brains and computers can be damaged if not destroyed by accidents, injuries, and trauma. If you and your brain become immersed in water and cannot breathe in air and oxygen, the brain cells start to die. If you experience severe injuries that involve excessive bleeding, there may be insufficient blood getting to your brain, which can result in death. If you whack your head on a hard surface or receive blows to the head or are violently shaken, some of the neuronal axons or nerve pathways can break in two and be severed. This can interfere with the neurons’ ability to communicate with each other, which can interfere with the brain’s ability to “think,” and can lead to pugilistic Parkinson’s or other types of dementia (as with sports-related head injuries and subsequent dementia). If a computer becomes immersed in water, it can short-out and “die,” too. Drop your computer and some functions may be damaged, if not completely destroyed. Sometimes it can be repaired and sometimes it cannot. More tomorrow.

Brain Computer Similarities, 6

In order to function properly, the brain needs to be in a body where the constant temperature typically is somewhere in the range of 97 to 100 degrees Fahrenheit. The temperature gauge for the brain and body is located inside the brain, the hypothalamus If your temperature gets too high, the hypothalamus tries to set in motion strategies that might bring down the temperature. For example, it might trigger blood vessels to dilate which creates sweating. The sweating, in turn, triggers evaporation that creates a cooling effect. A temperature that registers 101.3 degrees Fahrenheit may indicate that hyperthermia is setting in. Hyperthermia (too hot) is the term for overheating of the body and specifically in the brain. The term malignant hyperthermia is a rare condition related to body-temperature dysfunction. Did you know that some drugs can cause hyperthermia? The risk of hyperthermia rises in people who use stimulant drugs such as cocaine, MDMA or Ecstasy, or methamphetamine. Delirium tremens, a complication of heavy alcohol use, can trigger hyperthermia. More tomorrow.

Brain-Computer Similarities, 5

Both the brain and the computer work best when they are cool. Overheating of either one can result in malfunction. Laptops can overheat when there is insufficient airflow inside the computer case. This might occur because dust builds up and block the fan openings, or some of the internal components are over working (generating more heat than usual). Your brain may overheat if you are in a situation of high heat and high humidity. This can result in a heat stroke, so called. Your brain can overheat if your temperature reaches 104 to 106 degrees, often from a virus. Very high body temperatures can lead to brain damage. If you are out in high humidity and high heat for a prolonged period you can get heat stroke. Or if you exercise excessively, especially in combination with dehydration. Signs of overheating of the brain may include headache, dizziness, fainting, confusion, nausea, hallucinations, faintness, and even coma. More tomorrow.

FOMO Recovery

Here are a few strategies to consider.

1.   Be honest about the extent to which fomo is impacting your life and decide if that’s the journey you want to continue living.

2.   Learn to be mindfully aware of the moment and enjoy what is happening right now or consciously and creatively deal with it if it’s not what you want to be doing.

3.   Decide whether you want to follow the pack or lead the pack; get soaked at the back of the canoe or ride the prow—you may still get wet but the view is spectacular up front.

4.   Set clear guidelines about how you choose to spend your time. Are you saying ‘yes’ because you actually want to do that activity or simply because you were asked or are afraid of missing out? Make choices based on their congruence with your Longevity Lifestyle.

5.   Implement clear boundaries about the use of social media sites and the time you spend on technologies—then stick to those boundaries unless a life-and-death situation arises (and that is not what restaurant your best friend went to last night!)

6.   Learn to evaluate what is really important and what may be real but relatively unimportant in the big scheme of life. Then make choices with one eye on the moment and the other on how this choice will impact your life down the line.

7.   Realize that this is the age of technologies and the genre will only get more and more complex and evolved—so carefully select those that align with your desired goals and lifestyle and then use them in balance.

FOMO Recovery

Here are a few strategies to consider.

1.   Be honest about the extent to which fomo is impacting your life and decide if that’s the journey you want to continue living.

2.   Learn to be mindfully aware of the moment and enjoy what is happening right now or consciously and creatively deal with it if it’s not what you want to be doing.

3.   Decide whether you want to follow the pack or lead the pack; get soaked at the back of the canoe or ride the prow—you may still get wet but the view is spectacular up front.

4.   Set clear guidelines about how you choose to spend your time. Are you saying ‘yes’ because you actually want to do that activity or simply because you were asked or are afraid of missing out? Make choices based on their congruence with your Longevity Lifestyle.

5.   Implement clear boundaries about the use of social media sites and the time you spend on technologies—then stick to those boundaries unless a life-and-death situation arises (and that is not what restaurant your best friend went to last night!)

6.   Learn to evaluate what is really important and what may be real but relatively unimportant in the big scheme of life. Then make choices with one eye on the moment and the other on how this choice will impact your life down the line.

7.   Realize that this is the age of technologies and the genre will only get more and more complex and evolved—so carefully select those that align with your desired goals and lifestyle and then use them in balance.

Brain-Computer Similarities, 4

Both brains and computers are susceptible to viruses. A computer virus or worm can slow down computer programs, corrupt files, and even kill the computer, if you will. That’s the purpose of virus-protection programs such as Norton and MacAfee that can be purchased and downloaded onto your computer. The program scans your computer regularly and isolates viruses and/or notifies you that something needs to be handled. A virus in the brain can negatively impact your ability to think, to accomplish many brain functions, and can even kill neurons or thinking cells and/or glial or supporting cells. When a virus invades and directly affects the brain or spiral cord you may have heard it referred to as Viral or Aseptic Meningitis (because no bacteria appear to be involved) of or Viral Encephalitis. Viruses that may infect the brain include: cytomegalovirus, Human Immunodeficiency Virus or HIV; Human Herpes Virus-6 or HHV-6; Herpes Simplex Virus 1 and Herpes Simplex Virus 2; Zika infection; Varicella-zoster virus (VZV); Rabies virus; Poliomyelitis virus; papovaviruses, measles, and so on. More tomorrow.

Brain-Booting Breakfasts and Chronic Disease

Breakfast is more than just an energy-producing strategy. It has been linked with chronic diseases. Senior author of a study related to breakfast and coronary heart disease and associate professor of epidemiology and nutrition at Harvard School of Public Health, Eric Rimm, said, “It’s a really simple message. Breakfast is an important meal.” And Leah Cahill, postdoctoral research fellow in HSPH’s Department of Nutrition, was quoted as saying: “Skipping breakfast may lead to one or more risk factors, including obesity, high blood pressure, high cholesterol, and diabetes, which may in turn lead to a heart attack over time.” This study corroborated other studies that have pointed to a link between breakfast and obesity, high blood pressure, diabetes, and other health problems seen as precursors to heart problems. As my favorite aunt would likely have put it: “So what’s your problem? Eat a good breakfast already! I do.” And she lived to be nearly ninety! 

Brain-Booting Breakfasts, 2

Some people seem to have difficulty wrapping their brains around the importance of booting up your brain function with breakfast, that’s another area of research that some people have difficulty believing—that breakfast has that much to do with energy production. Prevailing wisdom has been that a failure to eat breakfast can result in a 40 percent loss of energy by noon. That’s not all. In a study from Harvard School of Public Health (HSPH), researchers found that men who regularly skipped breakfast had a 27 percent higher risk of heart attack or death from coronary heart disease than those who did eat a morning meal. Non-breakfast-eaters were generally hungrier later in the day and ate more food at night, perhaps contributing to metabolic changes and heart disease. The scientists analyzed food questionnaire data and health outcomes from 1992-2008 on 26,902 male health professionals, ages 45-82. During the study, 1,572 of the men had cardiac events. Even after accounting for diet, physical activity, smoking, and other lifestyle factors, the association between skipping breakfast and heart disease persisted. More tomorrow.

Brain-Booting Breakfasts

Studies have shown that eating a healthier breakfast boots up the brain much like you would boot up a computer with an energy source. The brain prefers glucose as its source of energy. Although other parts of the body can use fat, protein, or carbohydrate for energy, the brain functions best with carbohydrate fuel. Due to its rapid metabolism, the brain requires minute-to-minute glucose. Some even say that carbohydrate (glucose source) is the only source of fuel that the brain can use (it cannot burn fat). Glucose levels decline more during a period of intense cognitive processing. Studies in all types of people have shown improved mental ability following a carbohydrate meal. But what type of carbs? Healthier ones, of course, Carbs that are eaten in as natural state as possible and that are relatively low on the Glycemic Index and Glycemic Load lists are better for a Longevity Lifestyle.

(Nedley, Neil, M.D. Proof Positive; Brand-Miller, Jennie, PhD, Thomas M. S. Wolever, MD, PhD, et al. The New Glucose Revolution)

Brain-Computer Similarities, 3

Brains and computers both need to be ‘booted up.’ Naturally you boot up your computer by connecting it to a power source and turning it on. Most computers have some battery storage that allows you to use them even when not connected to a power source—at least for some period of time. Your brain needs to be booted up, as well. There are a several ways to boot up your brain: one is by eating breakfast that includes some healthier carbs (as you break-the-fast that has occurred during sleep). You can boot up the brain by engaging in some type of physical exercise. As the old saying goes Use it and move it or lose it. You can also boot up your brain through brain breathing that increases the amount of oxygen to your brain. Here’s the formula:

• Breathe in deeply to a count of four
• Hold your breath to a count of twelve
• Breathe out through pursed lips to a count of eight.

Take three or four brain breaths first thing in the morning and throughout the day as needed. More tomorrow.