Tag: Wayne State University

Diet and Exercise

And of the two exercise is the most important.

Now of course the majority of people reading the title to today’s post would think of us humans. And what I am about to republish is for us. But dogs require exercise just as much as we humans. The question is whether dog’s brains are better protected with exercise?

Anyone know the answer?

Here is the post republished courtesy of The Conversation.

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The exercise pill: How exercise keeps your brain healthy and protects it against depression and anxiety.

By Arash Javanbakht, Associate Professor of Psychiatry, Wayne State University, February 25th, 2021

As with many other physicians, recommending physical activity to patients was just a doctor chore for me – until a few years ago. That was because I myself was not very active. Over the years, as I picked up boxing and became more active, I got firsthand experience of positive impacts on my mind. I also started researching the effects of dance and movement therapies on trauma and anxiety in refugee children, and I learned a lot more about the neurobiology of exercise. 

I am a psychiatrist and neuroscientist researching the neurobiology of anxiety and how our interventions change the brain. I have begun to think of prescribing exercise as telling patients to take their “exercise pills.” Now knowing the importance of exercising, almost all my patients commit to some level of exercise, and I have seen how it benefits several areas of their life and livelihood. 

We all have heard details on how exercise improves musculoskeletal, cardiovascular, metabolic and other aspects of health. What you may not know is how this happens within the brain.

Brain biology and growth

Working out regularly really does change the brain biology, and it is not just “go walk and you will just feel better.” Regular exercise, especially cardio, does change the brain. Contrary to what some may think, the brain is a very plastic organ. Not only are new neuronal connections formed every day, but also new cells are generated in important areas of the brain. One key area is the hippocampus, which is involved in learning and memory and regulating negative emotions.

A molecule called brain-derived neurotrophic factor helps the brain produce neurons, or brain cells. A variety of aerobic and high-intensity interval training exercises significantly increase BDNF levels. There is evidence from animal research that these changes are at epigenetic level, which means these behaviors affect how genes are expressed, leading to changes in the neuronal connections and function.

Moderate exercise also seems to have anti-inflammatory effects, regulating the immune system and excessive inflammation. This is important, given the new insight neuroscience is gaining into the potential role of inflammation in anxiety and depression. 

Finally, there is evidence for the positive effects of exercise on the neurotransmitters – brain chemicals that send signals between neurons – dopamine and endorphins. Both of these are involved in positive mood and motivation.

Exercise improves clinical symptoms of anxiety and depression

Researchers also have examined the effects of exercise on measurable brain function and symptoms of depression and anxiety. Exercise improves memory function, cognitive performance and academic achievement. Studies also suggest regular exercise has a moderate effect on depressive symptoms even comparable to psychotherapy. For anxiety disorders, this effect is mild to moderate in reducing anxiety symptoms. In a study that I conducted with others among refugee children, we found a reduction in symptoms of anxiety and PTSD among children who attended eight to 12 weeks of dance and movement therapies.

Exercise could even potentially desensitize people to physical symptoms of anxiety. That is because of the similarity between bodily effects of exercise, specifically high-intensity exercise, and those of anxiety, including shortness of breath, heart palpitation and chest tightness. Also, by reducing baseline heart rate, exercise might lead to signaling of a calmer internal physical environment to the brain. 

It is important to note that the majority of studies examined the effects of exercise in isolation and not in combination with other effective treatments of clinical anxiety and depression, such as psychotherapy and medication. For the same reason, I am not suggesting exercise as a replacement for necessary mental health care of depression or anxiety, but as part of it, and for prevention.

Two men using exercise bars outdoors.
Many people have created outdoor gyms during the pandemic. Richard Baker/In Pictures via Getty Images, CC BY-SA

There are other perks besides the neurobiological impacts of exercise. When going out for a walk, one gets more exposure to sunlight, fresh air and nature. One of my patients befriended a neighbor during her regular walks, leading to regular taco Tuesdays with that new friend. I have made some great friends at my boxing gym, who are not only my motivators, but also a great supporting social network. One might pick a dog as their running mate, and another might meet a new date, or enjoy the high energy at the gym. Exercise can also function as a mindfulness practice and a respite from common daily stressors, and from our electronic devices and TV. 

By increasing energy and fitness level, exercise can also improve self-image and self-esteem .

Practical ways for a busy life

So how can you find time to exercise, especially with all the additional time demands of the pandemic, and the limitations imposed by the pandemic such as limited access to the gyms?

  • Pick something you can love. Not all of us have to run on a treadmill (I actually hate it). What works for one person might not work for another. Try a diverse group of activities and see which one you will like more: running, walking, dancing, biking, kayaking, boxing, weights, swimming. You can even rotate between some or make seasonal changes to avoid boredom. It does not even have to be called an exercise. Whatever ups your heartbeat, even dancing with the TV ads or playing with the kids.
  • Use positive peer pressure to your advantage. I have created a group messaging for the boxing gym because at 5:30 p.m., after a busy day at the clinic, I might have trouble finding the motivation to go to the gym or do an online workout. It is easier when friends send a message they are going and motivate you. And even if you do not feel comfortable going to a gym during the pandemic, you can join an online workout together. 
  • Do not see it as all or none. It does not have to be a one-hour drive to and from the gym or biking trail for a one-hour workout vs. staying on the couch. I always say to my patients: “One more step is better than none, and three squats are better than no squats.” When less motivated, or in the beginning, just be nice to yourself. Do as much as possible. Three minutes of dancing with your favorite music still counts.
  • Merge it with other activities: 15 minutes of walking while on the phone with a friend, even around the house, is still being active.
  • When hesitant or low on motivation, ask yourself: “When was the last time I regretted doing it?”
  • Although it can help, exercise is not the ultimate weight loss strategy; diet is. One large brownie might be more calories than one hour of running. Don’t give up on exercise if you are not losing weight. It is still providing all the benefits we discussed.

Even if you do not feel anxious or depressed, still take the exercise pills. Use them for protecting your brain.

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This is a very good post. Arash Javanbakht is a scientist of the first order and we all should do as she advises. I’m going to close today’s post by republish the first two paragraphs of his bio that is also published by The Conversation:

Associate Professor of Psychiatry, Wayne State University Arash Javanbakht, M.D., is the director of the Stress, Trauma, and Anxiety Research Clinic (STARC; https://www.starclab.org) at Wayne State University. Dr Javanbakht and her work have been featured on the National Geographic, The Atlantic, CNN, Aljazeera, NPR, Washington Post, Smithsonian, PBS, American Psychiatric Association, Anxiety and Depression Association of America, American Academy of Child and Adolescent Psychiatry, and tens of other media.

Her clinical and research work is mainly focused on anxiety and trauma related disorders, and PTSD. She often helps civilians and first responders with PTSD. Her clinic utilizes pharmacotherapy (medication), psychotherapy, exercise, and lifestyle modification to help patients achieve their full capacity for a fulfilling life.

It’s all too much, or it could be!

This year, 2020, has been unlike any other year.

I am not saying anything new but just reiterating what has been said before: 2020 is going to go down as the year from hell! And I don’t think that is too strong a word!

Part of it are the news stories that sweep the world: Covid-19; Brexit; Climate change; up until yesterday what was President Trump going to do in his last few weeks; etc; etc.

Also part of it is the way that news and more news and, yes, more news is flashed around the globe. Most of it bad news as we all know that bad news sells!

Finally, part of it is the new world of social media especially messaging on a smartphone. President Trump isn’t the only one to communicate greatly via Twitter.

Now, speaking personally, I couldn’t have got through this year without Jeannie and our dogs.

Pure bliss!

But, nevertheless, something has changed and Mark Satta has written an article that tries to explain things.

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Three reasons for information exhaustion – and what to do about it

By Mark Satta, Assistant Professor of Philosophy, Wayne State University.

November 18th, 2020

An endless flow of information is coming at us constantly: It might be an article a friend shared on Facebook with a sensational headline or wrong information about the spread of the coronavirus. It could even be a call from a relative wanting to talk about a political issue.

All this information may leave many of us feeling as though we have no energy to engage.

As a philosopher who studies knowledge-sharing practices, I call this experience “epistemic exhaustion.” The term “epistemic” comes from the Greek word episteme, often translated as “knowledge.” So epistemic exhaustion is more of a knowledge-related exhaustion.

It is not knowledge itself that tires out many of us. Rather, it is the process of trying to gain or share knowledge under challenging circumstances.

Currently, there are at least three common sources that, from my perspective, are leading to such exhaustion. But there are also ways to deal with them.

1. Uncertainty

For many, this year has been full of uncertainty. In particular, the coronavirus pandemic has generated uncertainty about health, about best practices and about the future.

At the same time, Americans have faced uncertainty about the U.S. presidential election: first due to delayed results and now over questions about a peaceful transition of power.

Experiencing uncertainty can stress most of us out. People tend to prefer the planned and the predictable. Figures from 17th-century French philosopher René Descartes to 20th-century Austrian philosopher Ludwig Wittgenstein have recognized the significance of having certainty in our lives.

With information so readily available, people may be checking news sites or social media in hopes of finding answers. But often, people are instead greeted with more reminders of uncertainty.

As Trump supporters denounce the 2020 election results, feelings of uncertainty can come up for others. Karla Ann Cote/NurPhoto via Getty Images

2. Polarization

Political polarization is stressing many Americans out.

As political scientist Lilliana Mason notes in her book, “Uncivil Disagreement: How Politics Became Our Identity,” Americans have been increasingly dividing politically “into two partisan teams.”

Many writers have discussed the negative effects of polarization, such as how it can damage democracy. But discussions about the harms of polarization often overlook the toll polarization takes on our ability to gain and share knowledge.

That can happen in at least two ways.

First, as philosopher Kevin Vallier has argued, there is a “causal feedback loop” between polarization and distrust. In other words, polarization and distrust fuel one another. Such a cycle can leave people feeling unsure whom to trust or what to believe.

Second, polarization can lead to competing narratives because in a deeply polarized society, as studies show, we can lose common ground and tend to have less agreement.

For those inclined to take the views of others seriously, this can create additional cognitive work. And when the issues are heated or sensitive, this can create additional stress and emotional burdens, such as sadness over damaged friendships or anger over partisan rhetoric.

3. Misinformation

Viral misinformation is everywhere. This includes political propaganda in the United States and around the world.

People are also inundated with advertising and misleading messaging from private corporations, what philosophers Cailin O’Connor and James Owen Weatherall have called “industrial propaganda.” And in 2020, the public is also dealing with misinformation about COVID-19.

As chess grandmaster Garry Kasparov put it: “The point of modern propaganda isn’t only to misinform or push an agenda. It is to exhaust your critical thinking, to annihilate truth.”

Misinformation is often exhausting by design. For example, a video that went viral, “Plandemic,” featured a large number of false claims about COVID-19 in rapid succession. This flooding of misinformation in rapid succession, a tactic known as a Gish gallop, makes it challenging and time-consuming for fact checkers to refute the many falsehoods following one after another.

What to do?

With all this uncertainty, polarization and misinformation, feeling tired is understandable. But there are things one can do.

The American Psychological Association suggests coping with uncertainty through activities like limiting news consumption and focusing on things in one’s control. Another option is to work on becoming more comfortable with uncertainty through practices such as meditation and the cultivation of mindfulness.

To deal with polarization, consider communicating with the goal of creating empathetic understanding rather than “winning.” Philosopher Michael Hannon describes empathetic understanding as “the ability to take up another person’s perspective.”

[Deep knowledge, daily. Sign up for The Conversation’s newsletter.]

As for limiting the spread of misinformation: Share only those news stories that you’ve read and verified. And you can prioritize outlets that meet high ethical journalistic or fact-checking standards.

These solutions are limited and imperfect, but that’s all right. Part of resisting epistemic exhaustion is learning to live with the limited and imperfect. No one has time to vet all the headlines, correct all the misinformation or gain all the relevant knowledge. To deny this is to set oneself up for exhaustion.

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That last section, What to do?, is full of really sensible advice. In fact, the American Psychological Association has an article at the moment that appears to be freely available called Healing the political divide.

I intend to read it.

It finishes up saying:

Scientists must strive to share their research as broadly as possible. And they don’t have to do it alone. Organizations like More in Common work to conduct research and communicate findings to audiences where it can have the greatest impact.

Advocacy is essential as well. Other countries that have made strides in addressing the political divide relied heavily on government-led reconciliation efforts. The Truth and Reconciliation Commission, for example, in South Africa, has been fundamental in addressing disparities and conflict around Apartheid.

Were the United States to consider similar, government-backed efforts, psychologists must be part of the call to do so. And the behavioral expertise of the field would be central to success.

“The collective mental health of the nation is at risk,” says Moghaddam. “Just as we should rely on epidemiological science to tell us when there is a vaccine ready for mass use, we have to rely on psychological science to guide us through these mental health issues.”

And following an election that, for many, has felt like the most polarized of a lifetime, this piece seems critical. “ This is what our profession is all about,” says Moghaddam.

Good advice especially if you can take time off just losing oneself in nature.

Dawn behind nearby Mt. Sexton. Taken from our deck on the 21st August, 2019.

Enough said!