Balance and weight bearing exercises enhance cognitive function, memory

                                         Three Boys at Lake Tanganyika by Martin Munkácsi 1929

Physical activity has been popular to improve physical performance, but numerous studies have also indicated that long-term exercise prevents age-related mental decline. It is even suggested that exercise improves mental function at any age. However, the exact nature of these results have remained controversial: some studies show better mental health resulting only from specific exercises, whereas other studies find that all structured physical activities produce mental benefits. A recent study at the University of Florida adds an important element of understanding. The scientists investigated the effects of physical activity that required participants to constantly adjust orientation in space, such as climbing a tree, or balancing on a narrow beam. In contrast to Yoga class, these spatially challenging movements led to significant improvements in short-term memory. Also, memory improvements were apparent after just a couple of hours of tree climbing, obstacle navigation or balancing tasks. In addition, repetitive cervical traction exercises such as wobble board, put motion into the lower back, which improves cerebral fluid flow, providing fresh oxygen and nutrition to the brain. The traction also helps stretch and increase the elasticity of chronically tight upper cervical muscles and ligaments. Wobble board also challenges coordination and increases the range of motion.

The exercises influence on brain activity and mental abilities could be due to a small brain region, called the hippocampus, a region responsible for the formation of new memories, particularly spatial orientation, or declarative memory. The brain circuitry used for orienting in physical space is also utilized for abstract thinking because abstract thinking is symmetric in the organization to the processing to physical experience. A habitual path in physical space can make it more difficult to learn a new roadmap because the memorized mental map interferes with new information. Thus, habitual associations, mental routines negatively impact acquiring new knowledge. Because of this interconnection, new learning is dependent on the weakening of old memories, the erasing of connections between neurons. Spatially challenging, dynamic body positioning and orientation exercises enhance learning by temporarily liberating the mind from old schematic associations and patterns. Non-repetitive dynamic movements, such as dance, vigorous cleaning or ball games are also helpful. Mental flexibility allows the mind to absorb new information better. However, regular physical exercise and all kinds of physical movement are beneficial for the mind by releasing dopamine, our feel-good hormone, which is important in motivation. Stationary exercises, such as yoga, reduce stress and improve mental health by promoting emotional stability.

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Copyright © 2017 by Eva Deli

Overcoming negative emotions is essential for success

Emotions are the most important motivating force of the most complex animals, birds, and mammals. We must examine the brain's workings to understand how emotions regulate our lives. A stimulus triggers neuronal activation patterns in the cortex, which can be replayed repeatedly. The appropriate temporal order of the constantly changing cortical projection triggers corresponding motoric activation, experience, and memories. This way, experience informs present behavior and produces a far superior response. But beyond the sensory and motor function, the brain's energy balances also give rise to emotions. The automatic regulation of the brain's energy balances means that emotions control our thoughts and actions. 

High brain oscillations are essential for analytic thinking, detailed, focused work, preparation, or response to danger. Nevertheless, energy-expensive high brain frequencies are stressful and form a self-centered, insecure view, which prevents an overarching picture and decreases confidence. In addition, distorted, fractured mental images trigger negative emotions, which limit perceived opportunities. Over time, these energy-poor conditions handicap personal and professional success and cause health problems. 

Our emotions may govern our actions today, but our present actions determine our feelings tomorrow. For this reason, there are tried and tested methods that, over the long term, can change faulty mental patterns. The most ancient technique to achieve lasting cognitive change is meditation. Meditation and prayer come from ancient traditions but generate mental stability in the modern setting. Although group setting is helpful for beginners, solitary practice is also productive. A more contemporary method is goal setting. Goal-oriented activity improves short-term memory and task success; motivation increases mental stability and reduces conflict, enhancing performance. 

Worry and anxiety can prevent goal-directed activity, but positive social connections promote psychological and physical health and inspire mental transformation. Even in animals, grooming behavior is beneficial. The relaxing, trusting state provides health and mental benefits for both the giver and receiver of compassion. In contrast, toxic social connections can kill. Neuroscience supports these ideas.

Positive emotions are associated with lower brain oscillations, which lack details and allow the confidence of an overarching vision. In the mind, unnecessary details are eliminated, and the mental focus widens, allowing natural, creative solutions to emerge—psychology results from the role of emotions in an automatic mental operation. Calm minds cannot be easily disturbed. Just as energy flows from warmer to colder matter, emotionally stable (less irritable) people face challenges. Emotional stability also means engaging, relating to others and situations, and finding inherent solutions. These flexible people adapt to opportunities quickly.

Surround yourself with a positive environment, positive people, and positive ideas that lift you.

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Copyright © 2015 by Eva Deli

The octopus: alternative evolution toward learning and intellect?

Common octopus by Albert Kok

The evolutionary drive toward complexity and specific organizational neuronal complexity is highly evident during evolution. Octopuses, which have independently evolved camera-type eyes (with a lens, iris, and retina), a highly derived early embryogenesis, closed circulatory systems, and large brains, are an excellent example of parallel evolution. The recently sequenced octopus genome shows a spectacular example of the evolutionary drive toward greater complexity. The octopus probably achieved the limit of intellectual, organizational complexity that is possible in a non-vertebrate animal. They are among the very few animals that are known to master tool use. Octopuses display extraordinarily sophisticated behaviors, including complex problem solving, task-dependent conditional discrimination, observational learning, and spectacular camouflage displays. Its dexterous arms are lined with hundreds of suckers that function as specialized tactile and chemosensory organs. They have elaborate special pigments containing a cell system that enables rapid changes in appearance. Vastly modified in size and organization relative to other mollusks, the octopus nervous system is diffuse, with only one-third of it is located inside the actual brain. Axial nerve cords in each arm function with some functional autonomy. Altogether in these structures, nearly half a billion neurons, more than six times the number of a mouse brain, are contained.

In early 2012 dozens of researchers uncovered the octopus sequence, the largest-known genome in the invertebrate world. Since the octopus has more genes (33 000) than humans (20,000 to 25,000), the work has been challenging. The collaboration of scientists has paid off, as the octopus genome was recently published in the journal Nature. The octopus's radically different evolutionary path to intelligence from vertebrates is an amazing puzzle and has huge evolutionary importance. In octopuses, a sophisticated neuronal wiring system forms throughout their entire bodies, allowing fast and intricate camouflage by expanding and contracting pigment-filled sacks within milliseconds. This regulation can change overall color and even pattern in a blink of an eye. This complex neuronal network also empowers the octopus complex sensing with its suckers. Genes, known to be involved in developing complex neural networks in mammals, are shared with the octopus. RNA editing is a molecular process through which some cells can make discrete changes to specific nucleotide sequences within an RNA. Shared with humans and other animals, octopuses' mastery of this molecular process might help them regulate highly organized, concerted nerve firings. The new genetic analysis also shows the genes' ability to move around on the genome, which might boost learning and memory. Gene duplication, a well-known evolutionary step invertebrate, seems to be missing in octopuses, making their intellectual and organizational complexity all the more remarkable. The neuronal organization of the octopus might provide a blueprint for new designs in robotics. 

The octopus arms can avoid the light even when the octopus could not see it with its eyes. Even when the octopuses reached an arm out of a small opening on an opaque, covered aquarium for food, the arm would quickly retract when the light was shined on it. However, it is still a mystery how an octopus’s arms can detect light, let alone respond to it.

The octopus genome demonstrates the power of evolution to enhance complexity in the living world. Although they display impressive learning ability and some purposeful behavior, octopuses do not form emotions, which is the basis of the intellectual abilities of mammals and birds. However, this does not mean that they are not engaged in some of the funniest purposeful behavior: Judge for yourself!

Copyright © 2017 by Eva Deli

The emotional complexity of the mental world

Negative emotions with their insidious, long-term presence adversely affect health, relationships, and careers, but they can play a role in long-term success. Although positive feelings are the most important generators of personal and professional success, in some cases, luxury and comfort can lead to laziness and mediocrity. Promising, overconfident young talents can morph into disillusioned, bitter personalities with insignificant lives. What is the explanation for the various aftereffects? 

In search of an answer, we must look at emotional regulation. Our inner thoughts stretch out into the past or the future, but we respond to a stimulus in a fraction of a second. This fast reaction rate does not leave time for careful analysis or analytic thinking; behavior is directed by our momentary mental state. For example, we know that positive emotions feel good and have potent health benefits. Yet, we cannot help feeling blue, aggravated, or teary-eyed when faced with tragedy. This is because feelings are not under conscious control and have unstoppable power in our lives. 

Although stress affects almost everybody from time to time, some people maintain focus on positive attachments or goals (positive attitude). How is this possible? Both immediate satisfaction (short-term joy) and aggravation exhaust opportunities by using up energies in the present. The energy for progress comes from  mental calm and equanimity, which increases future freedom. Emotions are energy states; therefore, they cannot be altered without interaction with the outside world! Like switching the car into reverse, the emotional charge can transform instantly; love can turn into hate or vice versa. Therefore, negative emotions can propel toward success is fueled by determination. Persistence makes such transformations toward long-term success possible. Therefore, personal challenges, even physical handicaps, can inspire exceptional personal and professional success.

How to navigate life's emotional complexity? The situation can be visualized with a boat. As side-to-side movements slow a ship, emotional storms derail progress. Because a fast-moving boat cannot rock side to side, goals are potent motivators for success. Scientific support for the above claim can be found in my book. Emotional stability provides confidence, the engine of mental progress. What kind of boat do you represent? Do you allow negative emotions to sidetrack your ambitions? Can you maintain your inner calm when things are tough?

My straightforward handbook, The Power of Joy, gives you the tools and advice you need to liberate yourself from your negativity and become the best version of yourself.

                                                              

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My Manuscript, "Thermodynamic Implications of the Fermionic Mind Hypothesis," appeared in Activitas Nervosa Superior.

Picture credit: Gamma wave recording by Hugo Gambo

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Copyright © 2015 by Eva Deli