Tag Archives: General

Health and The Daily Meal

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Socialization and mental stimulation are two of the five major components of my brain health lifestyle ® (see www.paulnussbaum.com). One practical tip I have advocated is having one meal a day with the family, friends, or even with new people. I believe this activity is not only social, it promotes story telling, communication, listening to music, use of utensils to consume healthy foods, and slowing down. One activity provides socialization, mental stimulation, nutrition, and even spirituality. Four of the five major components of my brain health lifestyle ® are accomplished with one 45 to 60 minute activity!

It was with great enthusiasm that I read an article in my local newspaper yesterday that outlined a new study detailing the benefits of eating a daily meal with the family. The benefits were particularly important to the emotional and cognitive health of children. The study was published in the American Journal of Pediatrics and supports the health benefits of a non-medical behavioral ritual of our society. The critical point is that we need to work to create and to respect the daily meal and to not let our “busy lives” interfere with this important and necessary daily tradition.

Emotional Well-Being

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We all want to feel good, emotionally healthy, and balanced. For many of us this is a great goal, but a rare reality. The question is why do we not fell balanced emotionally? Why do we tend to feel tense, rushed, stressed, or ill inside? One pathway to explore is “control.”

We humans need to feel control, control over our self, our stuff, and our future. Life creates situations and circumstances that remove control from us and unfortunately, we can make decisions that ultimately remove control as well. Our ability to live with reduced control, to give up control, and to not “have to” control most things around us can relate directly to our sense of emotional health. H

How would you rate your need to control things or others around you in your daily life? How well do you do when you are not in control? More importantly, are you at peace when things occur without your control, do you recognize things are okay without your control?

Most things in life are not life and death. Certainly we need to exert control and influence when such circumstances occur. However, I am writing about the hours of little stuff, not life threatening stuff, that we deal with everyday. These are the things that we react to and lead to a healthy or unhealthy existence. Simply put, how do you feel inside?

Make a list of the things that you feel a need to control. The list might contain the behavior of others, the appearance of self, others, or space around you. It might be something relating to time, how things have to get done, or how events have to occur. The things on the list are nearly endless. Once you have made your own list of “Control Items, “ begin to explore more deeply whether you have the ability to let go.

You will need to work consciously on letting go of control with these life items and events. It will not be easy. Try to let go a few times and let life carry on without your control. Then, pay attention to how you feel, particularly inside. Are you okay? Better yet, do you feel a sense of relief enjoying your observation of life events with or without blemish?

Is your need for control in balance? It probably relates directly to your sense of emotional health. The great news is that you have control over letting go of your control!

Stress and the Nervous System

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We all have heard about “stress” and the negative impact it can have on our body and brain. Nearly all of us deal with stress on a daily basis and while some acute stress can be advantageous, the chronic effects of stress can lead to physical problems such as headache, backache, stomach and gastrointestinal distress, ulcers, high blood pressure, poor eating habits, and chest pain. Stress can also cause psychological problems such as irritability, impatience, anger, sleep disturbance, fatigue, depression and anxiety. Clearly, stress is both a universal phenomena and unfortunately relates to or causes many of the major daily aches, pains, and emotional distress in our lives.

I believe it is important to always be conscious of our bodies and our brains (minds) so we can identify when we lose balance or symmetry in our natural state. I also believe it is important to understand the physiological mechanisms that underlie stress so we can make changes and achieve equilibrium. In order to achieve the latter, we need to understand our “autonomic nervous system” that has two major parts to be discussed in this blog: the “sympathetic nervous system and the parasympathetic nervous system.”

The Autonomic Nervous System (ANS) is located in the brain and has effects on the entire body. One major part of the ANS is the Sympathetic Nervous System (SNS) that helps our bodies and brains get into a “fight or flight” state and have actually helped our species survive until today. Recall that dinosaurs and other potentially catastrophic events or threats that required us to fight or flee confronted our ancestors. Without the SNS we would have expired as a species.

The SNS serves as a type of alert and action system in which specific structures in our brain and body engage to enable us to fight or flee. Once the SNS kicks in our brain releases norepinephrine and our body releases epinephrine (adrenaline) to get our system hyper-engaged. The brain is also alerted by the hypothalamus (master gland), which triggers the pituitary gland that in turn triggers the adrenal gland (periphery of the body). These glands release hormones including cortisol and glucocorticoids that put our amygdala on overdrive and our hippocampus (learning center) on hold. These physiological reactions result in our heavy breathing, a restriction in body fluids leading to dry mouth, halt in the digestive system, and in the reproductive system. Our brains become hyper focused and vigilant as we try to deal with the threat in front of us.

Our bodies can tolerate this jolt to our equilibrium for some period of time, particularly as it helps us to survive. However, our bodies are not designed to handle such acute stress for extended periods of time. It is important to note that dinosaurs no longer confront us and life-threatening stressors on a daily basis typically do not confront us. Despite this, we continue to respond to small, non life-threatening stressors with the same SNS response.

Fortunately we have a counterbalance to the SNS known as the Parasympathetic Nervous System (PNS) sometimes referred to as the “rest and digest” system. Our bodies do quite well with our natural balance of PNS and SNS and in fact our resting state is the PNS. Our reactions to daily non-life-threatening stressors results in the SNS overpowering the PNS and increasing our risk for the physical and psychological problems noted earlier. How can you engage the PNS to keep it at least in balance if not the lead in your daily management of life stressors?

Consider the following tips to finding and engaging your PNS:

1.    Stop and identify (make a list) of your daily life stressors.
2.    Identify where your body feels stress (physical and psychological).
3.    Practice rhythmical breathing by taking a slow and deep breath in for four seconds and exhaling slowly for the same four seconds.
4.    Practice the breathing for five minutes, three to four times daily.
5.    Give yourself at least thirty minutes daily of sitting upright in a quiet place where you can simply turn inward and let all stimuli flow over and through you. Be patient and focus on simply being.
6.    Self-talk using positive words such as “love, joy, patience, forgiveness, kindness, happiness, trust, and peace.”
7.    Work daily to not react negatively to small things your brain may have considered “big” in the past.
8.    Do something nice each day for someone.
9.    Slow your pace down and work consciously on inner balance.
10.    Understand this is a lifetime effort and you will experience positive steps and some setbacks. Simply remain conscious of your inner balance and remind yourself “I am trying to reach and use my PNS”

Good Luck!

Hearing Loss and Dementia

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Hearing loss is associated with an increased risk of developing dementia according to a prospective analysis of more than 600 people free of cognitive decline. Of those studied, the risk of all-cause dementia rose 27% for every 10-decibel loss of hearing at the start of the almost 12-year study. The risk of Alzheimer’s disease (AD) rose in a similar fashion, but did not reach statistical significance. The study appears in the February issue of Archives of Neurology.

The findings support the idea that social isolation caused by deafness may be part of the cause of dementia. This may be particularly true as the association to dementia was only seen for deafness above the level at which verbal communication was impaired.

Over a five-year period from 1990 through 1994, 795 participants had both hearing and cognitive testing as part of the Baltimore Longitudinal Study of Aging. Of these, the current study consisted of 639 people, ages 36 to 90, free of confirmed or suspected dementia.

The participant subset was followed until May 31, 2008, for a median of 11.9 years. During this time, researchers found 58 participants to be diagnosed with dementia from all causes, including 37 with AD. Most of the participants (456) had normal hearing at baseline with a mean age around 60, while 125 had mild hearing loss, 53 had moderate hearing loss, and six had severe deafness.

Interestingly, in the 15 years before the study period, those who developed dementia had an average yearly hearing loss that was nearly twice average for those who did not develop dementia.

Maybe even a Third Language

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Almost as fast as my recent blog on bilingualism and the benefit to the human brain was posted I read a research report that learning a third language can help to reduce risk of dementia. This research from the Public Center for Health in Luxembourg does suggest more languages equal a lower risk of cognitive impairment. The research was to be presented at the American Academy of Neurology in April

Seniors who practice foreign languages over their lifetime and have the ability to speak more than two languages demonstrate the cognitive protection. The research studied 230 people with average age of 73 and findings support the growing body of literature that describes cognitive reserve thought to be developed by engagement in the complex and novel.

Similar studies have shown the health promoting effects of language development and in this case development of more than two languages. In this particular study, participants who had spoken three languages were significantly more likely to be protected against cognitive impairment. Those with four languages were even better off in terms of cognitive health. Those with five or more languages had similar protection to mastering four languages.

We all might want to get started on our second, third, or fourth language today!

Computers, Exercise Linked to Lower Mild Cognitive Impairment

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Moderate physical exercise combined with computer use late in life is associated with a lower risk of mild cognitive impairment (MCI). The research indicated that while both elements related to lowered risk of MCI, there was an additive interaction that created enhanced value according to Yonas Geda, M.D. who presented the research at the annual meeting of the Academy of Neurology.

A random sample of 926 elderly, ages 70 through 90, completed questionnaires on physical exercise, cognitive activities, and caloric intake during the previous year. All were considered non-demented and the diagnosis of MCI, if appropriate, came later. 817 of the original sample were considered normal cognitively and 109 were diagnosed with MCI.

Significant differences were found between the two groups as the normal subjects were younger, better educated, less likely to suffer depression, and had fewer medical problems. When these factors were controlled, the following was found:

  • Any frequency of moderate exercise was cognitively protective.
  • Any frequency of computer use was cognitively protective.
  • Caloric intake was deleterious.

When caloric intake was controlled, physical exercise and computer use had an additive interaction that was significant. For purposes of this study, computer use seemed to have more value than other cognitive enhancing activities such as reading

This study adds to other research that demonstrates brain health promoting effects of computer use with physical exercise.

Giving Hot Yoga a Try

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Dr. Nussbaum’s brain health lifestyle ® combines physical activity, mental stimulation, socialization, spirituality, and nutrition into an integrated and comprehensive approach to maximizing the health and potential of your brain. While no single slice of the five part brain health pie is more important than the other, all should be considered and implemented into your daily life.

Recently, I started hot yoga as I included it as a recommendation to my pain patients and thought I needed to understand this activity better. After four or five sessions of hot yoga I believe it to be a healthy and cleansing type activity that includes aerobics and stretching with a focus on breathing. To this end, hot yoga encompasses at least three of the five major brain health lifestyle ® components: physical activity, spirituality, and socialization.

Personally I feel very good mentally and physically after hot yoga. I will likely make this a regular part of my lifestyle and pursuit of emotional and physical health. The activity is also a good one to try with your partner.

Give it a shot and see how you feel.

On Tragedy and Healthy Coping

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The United States and all loving people around the globe watched in horror as the tragedy in Tucson, Arizona unfolded on our television screens. This irrational act of violence resulted in such loss of life and trauma that most of us are left trying to understand. Such behavior cannot be boiled down to a simple explanation. Rather, this act typically is the outcome of many factors that may have originated many years ago.

Such acts of violence and impulsive hostility cause shock and psychological harm that can last long after the actual act. It is important to take time to process what has unfolded, to reach out and help those in need, and to unite with love and prayer. Such approaches to coping after a tragedy are healthy and help the healing process.

There are also so many heroic acts that were displayed in Tucson. The older woman who acted to prevent the killer from acting again, the 20 year-old student of the University of Arizona who helped to save the Congresswoman’s life at the scene, the police and medics who rushed to help those in need, and the medical staff at the University of Arizona Medical Center who continue to display such skill and compassion in their treatment of the victims.

I lived nearly ten years in Tucson, earned my graduate degree at the University of Arizona, and trained at the university hospital. I am very proud of the community, the loving people of Tucson, the University and their medical staff. It is true that we are dealing with an act of horror. However, it is also true that we witnessed acts of courage, skill, and compassion that remind us of our best qualities.

As a psychologist, I encourage everyone to move forward with hopes and prayers for those most directly affected by this tragedy. Consider reaching out to those who may be in need at this time and explain the situation to the young in your life who may be afraid. We should not use this as a means to advance any agenda and we should not affix blame to anyone or anything that is not related. This is not a political issue; it is a human issue of horrific consequence.

Moving forward we should try to refrain from personal attack and from personalizing messages that might contrast with our own ideas. We need leaders across the planet who can communicate messages that unite and not divide. The same is true for the media. We should not call others names simply because they disagree with us. We can remain passionate about our beliefs and maintain civility with others who have opposing ideas.

We need a more mature discourse in the United States and across the world, one that unites rather than divides. We are all human with more commonality than difference. Political leaders, media, and those with the ability to connect with millions of people need to lead by example. The rest of us need to work on a daily basis to be more patient and tolerant, to forgive, and to reach out to those who may disagree with our views the most.

Life is too valuable and we are too smart to not try.

God bless the victims of this tragedy and congratulations to the great people of Tucson for their acts of courage and compassion.

Dr. Nussbaum

Omega 3s

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One of the five major pillars of my brain health lifestyle ® is nutrition and we have learned how important nutrition is for the brain. In fact, an entire field called “nutritional neurosciences” has emerged to reflect this reality. While the amount of what we eat is always important and we should all strive for some level of caloric restriction, the types of foods we consume are certainly also important.

The brain is composed of nearly 60% fat and it is thought that the lipid in the brain helps to insulate neural tracts and to propel information electrically in an efficient manner. The brain can slow down and function less optimally if the lipid is reduced or damaged. To this end, the study of omega 3 fatty acids, an essential fatty acid in the body, has been studied and continues to be a major area of interest in relationship to the brain.

Omega 3s including DHA and EPA are critical to optimal brain function. They can be found in fish such as salmon, herring, tuna, mackerel, and sardines. They are also found in unsalted nuts. Long chain omega 3s such as DHA is now found in other foods and in many different supplements on the market. DHA appears to be a credible and critical nutrient for the brain at all ages and helps with both neuropsychological and cardiac function. Fish are good sources of DHA because they consume algae in their own diet. Smaller fish that do not swim at deeper levels of the ocean also reduce the risk of mercury levels that might be a risk for humans.

A recent study published in Alzheimer’s and Dementia revealed algal DHA (algal-900) improved memory in healthy older adults. The memory benefit was nearly equal to skills of those one three years younger. Similar cognitive benefits of DHA have been published elsewhere in healthy populations, but some question remains regarding the benefit of such nutrition in those already diagnosed with Alzheimer’s. DHA may have a preventative effect more than a treatment effect and there may be a relationship between efficacy of DHA and the presence of APOE-4 genotype.

It is important that consumers speak to their physicians about any supplements they take and to be aware that many of the products across the counter have filler which have little if any benefit. Americans do not consume enough DHA omega-3 in their diet and supplements may need to be considered. In addition to the DHA supplement noted above, consumers may wish to review Moxxor (www.moxxor.com) for research on omega 3s.

Modern Day Socialization

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One of the five main pillars of my Brain Health Lifestyle ® is Socialization. The human brain is nurtured with social interaction and the mental stimulation such human connection can promote. Research has consistently shown that humans who isolate and segregate have a higher risk of dementia, including that caused by Alzheimer’s disease (AD).

Traditional socialization includes gatherings of humans where face to face contact can occur. We have plenty of opportunity for this on a daily basis at home, work, school, sporting events, parties, meeting, and other such gatherings. There is a new type of socialization that has emerged, however, and I refer to this as “modern day socialization.”

Modern day socialization is born from the technology age and a generation of youth who communicate and interact via gadgets, not the mouth. Cell phones, computers, IPods, IPads, and videogames are the mechanics of such socialization. Programs such as email, text messaging, Ichat, Skype, and social media are used daily.

Research conducted at the University of Texas suggests that social networking sites like Facebook actually help in socialization. Findings indicate that Facebook does not supplant face to face interaction between friends and family. Indeed, such virtual social sites or social media actually promote opportunities for new expressions of friendship, debate, and even development of deeper relationships.

900 college students and recent graduates were surveyed about how and with whom they interact on Facebook. More than 60% of Facebook users said posting status updates was among the most popular activities, followed by 60% who wrote comments on their profile and 49% who posted messages and comments to friends.

Interestingly, the research indicated that while men and women use Facebook they do so in different ways (supports gender differences in brain function). Women tend to use more affectionate content and they are especially interested in connection. Men tend to use Facebook as a tool or as a functional means. As an example, women may post more pictures of social gatherings while men post pictures of hobbies or pop-culture link.

Facebook and other social media represent a new means for socialization. The underlying foundation of human interaction and the need for such interaction on brain health and overall wellbeing remains strong however. Technology will always advance, but the critical ingredients to human happiness will likely remain constant.