Sleep yourself to a better memory?

Every lifestyle choice has the potential to affect your cognitive abilities and health. In recent years, various researchers have found that a habit that most of us take for granted — sleep — may affect our memory in noticeable ways.

Does sleep help long term memories stick?

In a study published in the June 2011 issue of Science, University of Washington researchers studied the role of sleep in forming long-term memories by using a special breed of fruit flies that could be induced to sleep on demand. First, the male flies studied in this paper were “trained” by being exposed to other, genetically engineered males who released female pheromones.

After several courtships and rejections during this training period, some of these flies were then forced to sleep for 4 hours. These sleepers made no further attempts to court the engineered males when exposed to them again — suggesting that sleep had helped form a long-term memory of the earlier deception.

But flies who didn’t sleep were tricked once more by the same genetically engineered males. The researchers in this study concluded that training alone was not enough to trigger memory consolidation — sleep was a necessary component. While this study’s results don’t necessarily carry over to humans, they help cast the role of sleep in a new light.

How lack of sleep could hurt you

Not only may sleep help your memory, but lack of sleep may also hurt your health. A 2010 study from Biological Psychiatry found that chronic insomnia may lead to loss of brain volume. Researchers used fMRI scans to examine the brains of 37 human subjects with and without chronic insomnia. Insomniacs had a smaller volumes of gray matter in three brain areas — and the more serious the insomnia, the greater the loss of volume.

And in 2012, a preliminary study from the Washington University School of Medicine found that in mice, poor sleep may be related to brain plaques associated with Alzheimer’s.

The future of sleep studies

The third of our life that we spend sleeping has always been something of a mystery. Now a new wave of studies are finding indications that while we may appear to be in a stupor, our brains are actually hard at work. It may take many more years or decades before we reach definite conclusions about all the many roles that sleep plays, but most scientists agree that getting a decent night’s rest is a good idea.

Posted on Lumonisity

Top 10 reasons to go vegan

Many people’s New Year’s resolutions include losing weight, eating better, getting healthier, and doing more to make the world a better place. The good news is that you can accomplish all these goals by switching to a vegan diet—and you’ll enjoy delicious, satisfying meals as well. Here are our top 10 reasons to go vegan this year:

  1. Slim down and become energized: Is shedding some extra pounds first on your list of goals for the new year? Vegans are, on average, up to 20 pounds lighter than meat-eaters are. And unlike unhealthy fad diets, which leave you feeling tired (and usually don’t keep the pounds off for long), going vegan is the healthy way to keep the excess fat off for good while leaving you with plenty of energy.
  2. It’s the best way to help animals: Did you know that every vegan saves more than 100 animals a year? There is simply no easier way to help animals and prevent suffering than by choosing vegan foods over meateggs, and dairy products.
  3. A healthier, happier you: A vegan diet is great for your health! According to the Academy of Nutrition and Dietetics, vegans are less likely to develop heart diseasecancerdiabetes, or high blood pressure than meat-eaters are. Vegans get all the nutrients that they need to be healthy, such as plant protein, fiber, and minerals, without all the nasty stuff in meat that slows you down and makes you sick, such as cholesterol and saturated animal fat.
  4. Vegan food is delicious: So you’re worried that if you go vegan, you’ll have to give up hamburgers, chicken sandwiches, and ice cream? You won’t. As the demand for vegan food skyrockets, companies are coming out with more and more delicious meat and dairy-product alternatives that taste like the real thing but are much healthier and don’t hurt any animals. Plus, we have a list of some of our favorite products and thousands of tasty kitchen-tested recipes to help you get started!
  5. Meat is gross: Meat is often contaminated with feces, blood, and other bodily fluids—all of which make animal products the top source of food poisoning in the United States. Scientists at the Johns Hopkins Bloomberg School of Public Health tested supermarket chicken flesh and found that 96 percent of Tyson chicken was contaminated with campylobacter, a dangerous bacterium that causes 2.4 million cases of food poisoning each year, resulting in diarrhea, cramping, abdominal pain, and fever.
  6. Help feed the world: Eating meat doesn’t just hurt animals—it hurts people, too. It takes tons of crops and water to raise farmed animals. In fact, it takes up to 13 pounds of grain to produce just 1 pound of animal flesh! All that plant food could be used much more efficiently if it were fed directly to people. The more people who go vegan, the better able we’ll be to feed the hungry.
  7. Save the planet: Meat is not green. Consuming meat is actually one of the worst things that you can do for the Earth. It is wasteful and causes enormous amounts of pollution, and the meat industry is also one of the biggest causes of climate change. Adopting a vegan diet is more effective than switching to a “greener” car in the fight against climate change.
  8. All the cool kids are doing it: The list of stars who shun animal flesh is basically a “who’s who” of today’s hottest celebs. Joaquin Phoenix, Natalie Portman, Ariana Grande, Al Gore, Flo Rida, Tobey Maguire, Shania Twain, Alicia Silverstone, Anthony Kiedis, Casey Affleck, Kristen Bell, Alyssa Milano, Common, Joss Stone, Anne Hathaway, and Carrie Underwood are just some of the famous vegans and vegetarians who regularly appear in People magazine.
  9. Look sexy and be sexy: Vegans tend to be thinner than meat-eaters and have more energy, which is perfect for late-night romps with your special someone. (Guys: The cholesterol and saturated animal fat found in meat, eggs, and dairy products don’t just clog the arteries to your heart. Over time, they impede blood flow to other vital organs as well.) Plus, what’s sexier than someone who is not only mega-hot but also compassionate?
  10. Pigs are smarter than your dog: Although most people are less familiar with pigschickensfish, and cows than they are with dogs and cats, animals used for food are every bit as intelligent and able to suffer as the animals who share our homes are. Pigs can learn to play video games, and chickens are so smart that their intelligence has been compared by scientists to that of monkeys. [more]

Courtesy of PETA

Another great article: How To Convince People To Go Vegan by: Katie Holmes 

 

Video: The Nutrition Show [full episode]


This episode of Healthy Hypnosis includes 2 videos: 1) Jeff Novick, is a unique dietitian and nutritionist offers his take on reading between the lines on food labels. 2) A mesmerizing video merging photos, music and quotes defending the opinion that humans were never supposed to be carnivores.
 

Study hops on meditation bandwagon

It’s nice to see a study highlighting what I have been teaching my clients for over a decade; pattern of thought, and how hypnosis/mediation can establish preferred new patterns supporting the individuals specific goals.

This isn’t new at all, in fact I see it more as science finally catching up with what so many of us have known all along. Popular phrases such as ‘what you think about you bring about’, ‘self-fulfilling prophecy’, ‘thoughts become things’ and ‘what goes around comes around’ have been implying what this study validates for a very long time.
The study detailed below focuses on MBSR or mindful based stress reduction.

A new study out of Brown University has found that a form of mindfulness meditation known as MBSR may act as a “volume knob” for attention, changing brain wave patterns.

Originally developed by a professor at the University of Massachusetts Medical School, mindfulness based stress reduction (MBSR) is based on mindfulness meditation techniques that have been practiced in some form or another for over two millennia. The 8-week MBSR program still follows some of the same principles of the original Buddhist practice, training followers to focus a “spotlight of attention” on different parts of their body. Eventually, it is hoped, practitioners learn to develop the same awareness of their mental states.

In the last 20 years, MBSR and a similar practice called mindfulness based cognitive therapy (MBCT) have been included in an increasing number of healthcare plans in the developed world. Some studies have shown that these practices can reduce distress in individuals with chronic pain and decrease risk of relapses into depression.

In this study, Brown University researchers wanted to investigate whether MBSR could have a broader application beyond the clinical realm. Could MBSR impact the alpha brain waves that help filter and organize sensory inputs, improving attentional control?

Study design

Researchers divided the study’s 12 healthy adult participants into two groups: a test group that underwent MBSR training for 8 weeks, and a control group that did not. After 8 weeks, a brain imaging technique known as magnetoencephalography (MEG) was used to measure alpha wave patterns in participants.

While hooked up to the brain scanning equipment, participants felt taps on their hands and feet at random intervals. On average, those who trained with MBSR demonstrated faster and greater alpha wave changes in response to these taps. These alpha wave surges indicated that participants were better able to quickly focus attention on the relevant body parts.

How alpha waves affect cognition

Alpha rhythms help filter irrelevant sensory inputs in the brain. Without proper filtering, the ability to carry out many basic cognitive operations can be crippled. Imagine the simple task of backing a car out of the driveway. In order to reach the street safely, you must hold your destination in mind while steering and ignoring distractions from every modality: news on the radio, children playing at the end of the block, an itch on your foot, the glare of the sun in your eyes.

Most people filter out these distractions subconsciously — but should irrelevant stimuli distract you, backing out can become a difficult ordeal. This Brown University study is in line with other research on meditation, confirming previous findings that link enhanced attentional performance and fewer errors in tests of visual attention with meditation. While it’s still too early to declare meditation a cure-all for everything from attentional control to chronic pain, it’ll be fascinating to see what future research uncovers about this millennia-old tradition’s impact on the brain.

 

Cigarettes uncool on campus

It has been about four months since signs went up all over Northeastern University announcing a smoking ban on school property. The new rule, which puts Northeastern on a growing list of schools including Salem State, the University of Massachusetts, Amherst, and Boston University’s Medical Campus that have taken a no-tolerance stance toward cigarettes, has forced the smokers among Northeastern’s student body to walk out to Huntington Avenue before lighting up.

And while there’s no official punishment associated with violating the rule, the fact that students — a lot of them, at least — are following it anyway is plainly obvious as you walk past groups of huddled puffers along the campus perimeter. Sometimes fellow students “look at us strangely,” says Xing Long Xiong, a 23-year-old Northeastern student from China’s Hunan province, as he stands on Huntington with three fellow smokers.

Though no one has been explicitly rude to him, he says, he does feel that nonsmokers see him differently when they learn of his habit. And one of his friends says, “My girlfriend doesn’t like me to smoke.” Being a smoker is an increasingly lonely path in America, and particularly on college campuses.

Almost 50 years after the release of a landmark Surgeon General’s Report revealed to the wider public that cigarettes cause lung cancer, emphysema, and heart disease, policy makers are going to ever-greater lengths to discourage people from smoking, with taxes pushing the average cost of a pack of cigarettes to about $9 in Massachusetts and almost $15 in New York, and bans not just in restaurants, bars, and office buildings, but in outdoor spaces, too. (Late last month, the Boston City Council voted to impose a $250 fine on anyone caught smoking in the city’s public parks.)

The anti-tobacco message seems to be sinking in: Though 1 in 5 American deaths every year still result from cigarette smoking, adult smoking rates have fallen dramatically, from around 42 percent of the population in 1965 to slightly less than 25 percent in 1997 to about 18 percent in 2012, according to the Centers for Disease Control and Prevention.

And the numbers for teens are dropping as well, with a recent report by the University of Michigan’s Institute for Social Research showing that the percentage of high school sophomores who were daily smokers was down from 18 percent in the mid-1990s, when it peaked, to just 5 percent in 2012. On college campuses, according to an ongoing University of Michigan study, daily cigarette use plummeted from a high of 19 percent in 1999 to just 5 percent last year, while among non-college students one to four years out of high school, the rate is close to 19 percent.

For all that progress, the fact remains that some of the smartest young people in the country are still smoking. In addition to the 5 percent, which represents 650,000 students, there’s also a growing number of so-called social smokers, who indulge only occasionally and only in certain contexts, like when they’re partying. As someone who kicked the habit only a few years after starting to smoke in college, I wanted to find out what had changed on America’s campuses — both in terms of why smoking rates had fallen so far and why those who still do it insist on hanging on.

According to the Americans for Nonsmokers’ Rights Foundation, the number of campuses in the United States that have enacted total smoking bans, both indoors and out, has grown from slightly fewer than 600 two years ago to more than 1,100 today. Though it’s arguably a somewhat inflated number — the group counts four schools at Harvard separately — the smoke-free campus movement is clearly gaining momentum.
Driving this is the idea that college students are a population that’s especially vulnerable to the temptations of tobacco and that historically they’ve been a high-priority target for tobacco companies’ marketing departments.

Though there seems to be some disagreement on this today, a 1998 study published in the Journal of the American Medical Association that is still cited by researchers reported that 28 percent of college kids who smoked regularly didn’t pick up the habit until after they finished high school.

That makes sense to me: I started buying cigarettes in the opening weeks of my freshman year, and I have long believed, perhaps for self-serving reasons, that college and smoking go together — that there is something about the mind of an 18-year-old living in a new place and surrounded by new people that makes cigarettes incredibly attractive.

And while smoking rates among young adults who aren’t in school are higher than they are for college students, it’s nevertheless true that college is the time in your life when you’re most likely to be trying on new identities — wondering what kind of person you want to be now that your parents can’t tell you what to do, even making decisions you know are not in your long-term interests because there’s a buffer of several years protecting the young, invincible creature you are from the responsible adult you’ll need to become once you graduate.

College is also the time when you spend the majority of your days and nights either stressed out about work, trying to impress strangers, or drinking heavily (or doing all three at once). Under those circumstances, a person can be drawn to cigarettes not in spite of the well-known health risks but because of them — which is why persuading young people not to smoke can be such hard work. After all, when a behavior is appealing precisely because it is transgressive, telling them they shouldn’t do it, even instituting a ban that tells them they’re not allowed to, would seem to carry the risk of making it that much more alluring.

And yet the ground is clearly shifting. Walking in Cambridge recently, a 20-year-old student named Mike Harrison from MassArt recalls a time he and his friends went out for a cigarette while attending a party at MIT. The reaction was unequivocal, Harrison says: “Someone was like, ‘Who even smokes cigarettes anymore?’ ”

I am 28 years old I grew up thinking smoking was the coolest thing in the world and wanted very badly to do it starting at an early age. As a third-grader I bought packs of fake cigarettes at a joke shop that also sold hand buzzers and disappearing ink. They looked just like regular cigarettes, down to their glossy red tinfoil tips, and on the inside they were full of chalk dust, so that when you put one to your lips and gently exhaled, a cloud of rather realistic smoke would form in front of your face.

Walking around with these things, holding them between my fingers with practiced casualness, I felt like a star, and every time I took a puff, I narrowed my eyes and imagined how awesome I must look in profile. One day my best friend’s mom called my house and reported that a neighbor had seen me with a cigarette while she was driving by in her car. My parents were, of course, horrified. For my part, I was just proud of how convincing my performance had been.

I didn’t start really smoking till I arrived at Harvard, having spent the previous summer flirting with the habit by bumming the occasional late-night cigarette from girls I had crushes on. When I got to school, I found myself repeatedly standing around at social functions with no one to talk to; I believe it was after an ice cream social that I entered a CVS and bought a pack of Marlboro Lights. After that, I stood around with purpose and style, and eventually I made friends with other people who did the same.

Being a smoker felt great. I loved it despite knowing all too well what it was doing to my insides. In my mind, it gave me the aura of a complicated man with his hands firmly on the steering wheel of his destiny and the windows rolled all the way down: someone with a tantalizing inner life and interesting flaws.

It also allowed me to have something in common with all kinds of people I thought were cool: the glamorous ragamuffins who hung out on the steps of the Harvard Lampoon building, the two sophomore guys who played in a dance-punk band, the blond girl from Seattle who was into the Pixies. As far as this freshman was concerned, the fact that we were all smokers meant we shared some bond — that, unlike all the dullards in our midst who had gotten into college by never doing anything they weren’t supposed to, we lived by our own rules and didn’t follow anyone’s advice.

While it’s undeniably true that by the end of my four years I felt more and more as if my friends and I were being judged by our nonsmoking classmates for our nasty habit, the truth is I liked feeling as though others saw me as a fearless off-putting outsider.

I remember lighting up a cigarette at graduation, wearing my black robe, and being rather pleased with myself as the people around me looked with eyes that asked, “Is nothing sacred?” But not long after I left school, the romance started to fade. By my mid-20s, I was no longer smoking, and neither were most of my college friends. This year, the last two remaining holdouts switched to e-cigarettes.

If you ask Michael Siegel, a professor at Boston University’s School of Public Health who studies tobacco policy, he’ll tell you that there’s nothing essentially, or inherently, cool about smoking. In Siegel’s view, the fact that I and so many others have those associations is the direct result of decades-long marketing efforts by tobacco companies, which have spent billions of dollars selling young people on the idea that smoking is a good way to channel their oppositional instincts.

“Individualism, rebelliousness, autonomy, these are core values that resonate with young adults who are looking for ways to exert their freedom from their parents and from being told what to do,” Siegel says. “But there are a lot of different things you can do to rebel. And the point of tobacco industry advertising,” he says, is to “make cigarettes the product everyone’s using to [do it].”

Of course, tobacco companies have been severely restricted in their marketing efforts since the 1970s, when Congress banned the advertising of cigarettes on television and radio, and even more so since 1998, when the Tobacco Master Settlement Agreement put an end to promotions that targeted young people.

But smoking still appears in lots of movies. According to the Center for Tobacco Control Research and Education at the University of California, San Francisco, “tobacco incidents” in youth-accessible movies actually jumped by 54 percent in 2012 compared with the year before. And while Mad Men makes smoking look sexy and elegant, it takes pains to remind viewers of how stupid it is.

“Obviously there’s, like, this romanticized notion of smoking that kind of exists in movies,” says Jonathan Mendoza, a 24-year-old grad student at MIT. But Mendoza mocks the idea that anyone would ever see him smoking and think he was cool as a result. “I’m not trying to project anything,” he says. “I’m just trying to get nicotine into my lungs.”

Whether Mendoza’s attitude is representative of all students is hard to say, because the reasons people start smoking, and the prevalence of people who do, vary so much and depend on factors like socioeconomic status, race, and gender. And while overall smoking rates are down, there are some communities and subcultures in the United States where it remains relatively common.

“Smoking is getting concentrated in little enclaves,” says Dr. Pamela Ling, an associate professor at the University of California, San Francisco School of Medicine who studies tobacco marketing. “The prevalence in California is approaching 10 percent, but if you go to bars in certain neighborhoods in San Francisco, you’ll see that half the people are smokers, not 10 percent. If you’re hanging out with hipsters in the Mission District, smoking amongst that group still seems pretty cool, because a lot of people still smoke.”

Most of the students interviewed for this story said their main motivation for smoking is to relieve stress, not to look or feel cool. “This pack of cigarettes I wasn’t planning on buying, and then I had just, like, a stressful conversation, and I went and bought a pack,” says Kaitlin, a 23-year-old pursuing a public health degree at Boston University who did not want her last name used.

Like many Boston-area young people, Kaitlin says she feels others look at her differently when they find out she’s a smoker: “There’s definitely a sense of judgment. I don’t think it’s socially acceptable to smoke anymore.” Others report feeling like pariahs when they walk around campus with a cigarette, with classmates visibly turning their heads away or pulling their scarves over their mouths to avoid breathing in the contaminated air.

One important effect of this perceived persecution is that smokers who do get a rush of rebellious energy from maintaining their habit feel it all the more strongly. Samuel Newmark, a shaggy-haired senior at Harvard, says there’s a disproportionate number of smokers affiliated with The Advocate, Harvard’s literary magazine, as well as Record Hospital, the hard-core and punk department of the university’s student-run radio station, where he works.

“Kids in my department smoke because they think of it as a slightly self-destructive thing,” Newmark says. “We always like to be the kids who say ‘[Screw] you’ to everything. And I think one way of saying ‘[Screw] you’ to a lot of things is smoking. . . . Part of it is knowing what the health risk is, and part of its knowing that you’re able to create your own horrible cloud of smoke that pushes other people away.”

What will it take to get through to these last young people who are drawn to smoking? According to Bonnie Halpern-Felsher, a University of California, San Francisco professor who has studied smoking and attitudes around smoking among adolescents for more than 15 years, one thing that worked extremely well is the “Truth” ad campaign, which tries to persuade teens that by smoking cigarettes, they aren’t rebelling against anyone so much as succumbing to the efforts of big corporations to manipulate them.

Michael Siegel at BU believes there needs to be more such advertising: “We in public health need to have counter-advertising campaigns where we show smoking . . . takes away your freedom and makes you addicted,” he says, “which essentially means you lose your independence.”

One of the college friends I used to smoke cigarettes with recently shared a different theory: that smoking will lose its counter cultural cachet on its own. As he sees it, smoking cigarettes in spite of the health risks at this point implies a breathtakingly stubborn refusal to accept scientific fact — a stubbornness that no longer puts smokers on the side of rebels and rock stars, but instead aligns them with climate-change deniers and folks who don’t believe in evolution.

His prediction is that young people will embrace an alternative to smoking that has become a billion-dollar business since we graduated from college: vaping — using e-cigarettes — which appeals not to the users’ self-destructive impulses, but to their much more au courant desire to be an early adopter.

That e-cigarettes, which deliver nicotine vapors to the user but don’t actually burn like tobacco does, are poised to become increasingly widespread is consistent with recent findings from the CDC about the growing popularity of “alternative tobacco products” among college-age students, like Snus, smokeless tobacco packets people stuff behind their upper lip, and hookahs, which they smoke at specialty bars.

Halpern-Felsher says she’s particularly worried about e-cigarettes, which are being marketed in ways highly reminiscent of the bad old days of big tobacco advertising. (For a great example, see the NJOY spot in which Courtney Love tells off a stuffy old broad after she tries to forbid her from puffing on her e-cig inside.)

And while it’s true that e-cigarettes don’t contain the carcinogenic tar that real cigarettes do, most do contain nicotine, which has its own negative effects. And while the jury is still out on whether people who would have never started smoking otherwise are getting addicted to nicotine by using them, it’s a fact that manufacturers of e-cigarettes are making a concerted, aggressive push toward portraying their products as “cool” in a way real cigarettes can never be again.

At the cutting edge of this dubious effort is the Henley Vaporium in New York, one of the first stores in the United States to specialize exclusively in vaping paraphernalia. When I visited on a recent weekend, a sign outside called on people to “START VAPING TODAY,” and another promised “TRILL VIBES.” Inside, there was a menu with dozens of flavors of nicotine-infused “e-juice” cartridges, including frozen lime drop, strawberry fuzz, and a caramel-vanilla offering called Swagger, as well as an assortment of vaporizers, including one made in the shape of a Star Wars light saber.

Michael Carbone, a tattooed 21-year-old store clerk who didn’t finish college, tells me he started “vaping” five months earlier after he realized he was the last of his friends who was still smoking cigarettes. I ask Carbone if he gets the same thing out of vaping that he used to get out of cigarettes.

He says he does. “I mean, I like smoking,” he says. “I guess my body’s in it for the nicotine, but I’m in it to smoke. I’m in it to, like, look cool and have swagger. That’s why I picked up cigarettes when I was in high school. Cigarettes made you look cool. I mean, that’s just fact.” Vaping, he thinks, makes him look even cooler.

When I ask Sam Newmark, the Harvard senior, what he thinks about vaping, he tells me about going to a concert the night before with his friend who had recently switched to electronic cigarettes. “He was smoking it indoors, and I just thought it looked kind of sad,” he says. “It doesn’t look cool to me.” But younger people he knows? They’re all about e-cigarettes.

By Leon Neyfakh Boston Globe