Latest Blogs

An Introduction to the Human Microbiome

October 13, 2023

Most people have heard of the term micriobiome, but few know what it is - learn here.

The human microbiome goes unnoticed by the naked eye, yet it is an astonishingly complex community of trillions of microorganisms that inhabit our skin, mouth, and gut. A bit like a bustling metropolis, these microbial inhabitants are part of our personal ecosystem, influencing our health in many profound ways that science has only recently started to reveal, even including our mental health. Here we'll introduce what the microbiome is, it's various roles, and highlight its significance for our overall wellbeing.

What is the Microbiome?

The term "microbiome" refers to a collection of microorganisms that inhabit a specific environment. For humans, the most well-known microbiomes are located in the gut, skin, and mouth. Each of these habitats is home to unique communities of microorganisms that serve distinct roles in our overall well-being. Although they live in symbiosis with us, if their composition becomes imbalanced (AKA dysbiosis) or weakened, then there can be negative repercusions of specific aspects of our health.

The Gut Microbiome: A Digestive Dynamo

The gut microbiome, nestled within our intestines, is the most extensively studied of all. Comprising trillions of bacteria, viruses, fungi, and other microorganisms, it forms a complex ecosystem crucial for human health. The gut microbiome plays a pivotal role in:

Digestion: These microbial inhabitants assist in breaking down food, extracting nutrients, and even synthesizing essential vitamins.

Immune Function: They contribute to a well-functioning immune system by training immune cells and providing defense against harmful pathogens.

Metabolism: The gut microbiome is now known to influence weight and energy balance, impacting conditions like obesity and diabetes.

Brain Health: Through the gut-brain axis, it communicates with the central nervous system, affecting mood, cognition, and even mental health.

The Skin Microbiome: Guardians of Dermatology

On the surface of our bodies, the skin microbiome exists as an extensive community of microorganisms, including bacteria, fungi, and viruses. While we might associate microbes with infection, these microorganisms are vital for our health. The skin microbiome is essential for:

Barrier Function: By outcompeting harmful pathogens, it forms a protective barrier that prevents skin diseases and infections.

Immune Modulation: It plays a crucial role in training the immune system to respond appropriately to challenges.

Wound Healing: Recent studies suggest that the skin microbiome influences how quickly wounds heal and scar formation.

The Oral Microbiome: Keeping Oral Health in Check

In the oral cavity, a diverse range of microorganisms resides in the mouth microbiome. These microorganisms maintain a balance that is essential for our oral health by:

Dental Health: They influence the development of dental plaque and caries, a process that leads to tooth decay.

Oral Infections: A well-balanced oral microbiome can prevent infections like gingivitis and periodontitis.

Systemic Health: Emerging research suggests a link between the oral microbiome and systemic conditions, including heart disease.

The Gut-Brain Axis: A Bidirectional Superhighway

One of the most fascinating discoveries in recent years is the intricate connection between the gut and the brain, known as the gut-brain axis. This bidirectional communication system involves not only the nervous system but also the immune system and endocrine system. The gut microbiome is a key player in this dialogue, influencing:

Mood and Behavior: Emerging studies suggest a link between the gut microbiome and psychiatric disorders, such as anxiety and depression.

Neurological Health: The gut microbiome may play a role in neurodegenerative diseases like Alzheimer's and Parkinson's.

Cognitive Function: The gut-brain axis is involved in modulating cognitive function and may impact conditions like autism.

Takeaway

In the landscape of the human body, the microbiome is a new realm of biological science that is accelerating our understanding of health and disease. As research continues, we are uncovering more knowledge on the profound influences of the gut, skin, and mouth microbiomes, as well as the pivotal roles microbes play in psychological health via the gut-brain axis. The microbiome is not just a fascinating scientific phenomenon, it is very much part of who we are and plays a central role in our overall wellbeing.

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3 Ways the Gut-Brain Axis Influences Mental Health

October 6, 2023

Discover how microbobiota in your gut play a pivotal role in shaping your mental health.

In recent years, scientific research has increasingly focused on the intricate relationship between the gut and the brain. This connection, often referred to as the "gut-brain axis," has revealed fascinating insights into how gut health can profoundly influence brain function and mental well-being. Here we will delve into three ways in which your gut health may play a pivotal role in shaping your mental health.

The Microbiota-Brain Communication

The human gut harbors a complex ecosystem of trillions of microorganisms, collectively known as the gut microbiota. These microorganisms include bacteria, viruses, fungi, and more, and they have a profound impact on various aspects of our health. Recent studies have shown that these tiny inhabitants of our digestive tract are not just passive bystanders - they actively communicate with the brain.

The gut-brain communication occurs through a network of neural pathways, immune signals, and chemical messengers, such as neurotransmitters and cytokines. One such example is the production of serotonin, a neurotransmitter that plays a crucial role in regulating mood. Surprisingly, around 95% of serotonin is synthesized in the gut. An imbalance in gut microbiota can disrupt this delicate balance, potentially contributing to mental health disorders like depression and anxiety.

Inflammation and Mental Health

Chronic inflammation has long been associated with a host of physical ailments, but emerging evidence suggests that it may also be a key player in mental health disorders. The gut, as a central hub of the immune system, plays a pivotal role in regulating inflammation throughout the body.

When the gut microbiota is imbalanced, it can lead to a condition known as "leaky gut," where the intestinal lining becomes permeable, allowing harmful substances to escape into the bloodstream. This can trigger an inflammatory response, which can extend to the brain through various pathways, including the vagus nerve. Elevated levels of inflammation in the brain have been linked to mood disorders like depression and cognitive decline.

Gut-Brain Axis and Stress

Stress is an inevitable part of modern life, and its effects on mental health are well-documented. However, what may come as a surprise to many is that the gut can influence our stress response. The gut-brain axis plays a crucial role in regulating the body's stress response system, including the release of stress hormones like cortisol.

Imbalances in the gut microbiota can disrupt this delicate balance, potentially leading to an exaggerated stress response. This heightened response to stress can increase the risk of developing anxiety disorders and exacerbate existing mental health conditions.

Takeaway

The growing body of research on the gut-brain connection is shedding light on the profound influence of gut health on brain function and mental well-being. From microbiota-brain communication to the role of inflammation and stress regulation, the gut appears to be a central player in mental health.

While further research is needed to fully understand the complexities of this relationship, it is increasingly clear that maintaining a healthy gut through a balanced diet, regular exercise, and stress management can have a positive impact on mental health. As we continue to explore the mysteries of the gut-brain axis, it opens new avenues for potential interventions and treatments for mental health disorders as well as prevention of them before they develop.

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Neuroscience

How Memories are Formed in the Brain: Insights and Helpful Habits

September 30, 2023

Learn about the intricate pathways of memory formation in the brain.

Memory has fascinated scientists and scholars for centuries. But how do we actually remember information and our past experiences? Here we will highlight the intricate pathways of memory formation in the brain, as well as cover three lifestyle habits that can help improve our memory skills.

Understanding Memory Formation

The process of memory formation does not involve storing information in one specific region, instead memories are distributed across various brain regions, each serving its unique purpose. For example when it comes to memorization of language, recent research has revealed that different types of words are distributed throughout the neocortex. Here is a fascinating overview by Nature.
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The are three processes involved memory formation and access of memories.

Encoding: The journey of a memory begins with encoding. During this phase, sensory information from our environment is transformed into a format that the brain can store. The hippocampus, a seahorse-shaped structure deep within the brain, plays a vital role in this process. It consolidates information from different sensory modalities, creating a cohesive memory.

Storage: Once encoded, memories are stored in different parts of the brain depending on their type. Short-term memories reside in the prefrontal cortex, while long-term memories find their home in the cortex's various regions. These memories are stored as neural connections and synapses, forming a complex network that can be strengthened or weakened over time.

Retrieval: The final phase of memory is retrieval. When we need to access a memory, the brain actively reconstructs it by reactivating the neural pathways associated with that memory. This is when our brain connects the dots between different pieces of information to create a coherent memory.

The key point is that the synaptic connections between neurons are key to the vast amount information our brains can manage, and these connections gravitate towards spanning vast and complex networks (known as 'diffusive flow'). Neuroplasticity is the driving force behind the growth of new connections, which plays a critical role in our memory abilities throughout our lives.

Lifestyle Habits to Enhance Memory

Lifestyle choices can have a profound impact on memory formation and preservation. Here are three key habits that can significantly improve memory.

Regular Physical Activity: Engaging in regular physical exercise not only benefits the body but also the brain. Exercise increases blood flow to the brain, promoting the growth of new neurons and the release of neurotransmitters that enhance memory. Studies have shown that aerobic exercises like running or swimming can boost cognitive function, memory recall and enlarge the size of our hippocampus.

Mental Stimulation: Just as physical exercise benefits the body, mental exercise is crucial for the brain. Engaging in activities that challenge your mind, such as puzzles, chess, or learning a new language, can stimulate the growth of new neural pathways and strengthen existing ones. These activities keep your brain sharp and improve memory retention. It is also essential for boosting neuroplasticity.

A Balanced Diet: The food we consume plays a vital role in brain health and memory. A diet rich in antioxidants, vitamins and omega-3 fatty acids can protect brain cells from damage and enhance cognitive function. Foods like blueberries, fatty fish, and leafy greens are also known for their brain-boosting properties.

Takeaways

Memory formation is a complex process driven by neuroplasticity and involves encoding, storage and retrieval. Incorporating lifestyle habits such as regular physical activity, mental stimulation, and a balanced diet can significantly improve memory and overall brain health.

Understanding how memories are formed in the brain can shed light on the ways we can enhance our cognitive abilities. That said, as neuroscience continues to explore the intricacies of the human brain, it is clear there is still much to discover in terms of how we can unlock its full potential and preserve the memories that define our lives.

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5 of the Most Common Risks to Brain Health

September 22, 2023

Get an overview of the daily habits you can turn around for a healthier brain.

In the landscape of human health, the brain is often the most overlooked aspect for maintaining wellbeing. Often referred to as the most complex organ in the body, keeping your grey matter in optimal health is paramount for sustaining a high quality of life. Here we will highlight five of the most significant threats to brain health that we can manage on a daily basis.

Sedentary Lifestyle: The Enemy of Brain Health

A sedentary lifestyle may not seem directly connected to brain health, but the scientific evidence is clear: physical activity is one of the most potent tools we have to protect our brains. Regular exercise increases blood flow to the brain, which nourishes brain cells with essential nutrients and oxygen.

Furthermore, exercise promotes the release of neurotrophic factors, which aid in the growth and maintenance of brain cells. It also enhances mood, reduces stress, and improves sleep quality, all of which are crucial for brain health.

Poor Diet: Your Brain is What You Eat

What you eat significantly impacts your brain's health. A diet rich in processed foods, sugary drinks, and excessive saturated fats can contribute to inflammation and oxidative stress, damaging brain cells. Ultraprocessed foods commonplace in our diets, from french fries and donuts to waffles and burgers, have also been found to accelerate long term cognitive decline in aging.

Conversely, a balanced diet comprising fruits, vegetables, whole grains, lean proteins, and healthy fats provides the brain with the nutrients it needs to function optimally. Omega-3 fatty acids, found in fish and walnuts, are particularly helpful for brain health, as they support cognitive function and reduce the risk of cognitive decline.

Chronic Stress: Emergency Survival Mode

Stress is an inevitable part of life, but chronic stress can wreak havoc on the brain, triggering an emergency state of functioning based around short-term survival. Prolonged exposure to stress hormones, such as cortisol, can impair memory, hinder the formation of new brain cells, and even shrink the hippocampus, a brain region crucial for memory and learning. In cases of severe and prolonged stress from traumatic experiences, growth throughout the body actually grinds to a halt.

Managing stress through mindfulness practices, relaxation techniques, vacation time, social support, or just 'taking time out' are all helpful antidotes for breaking the toll on on-going stress and preserving brain health.

Sleep Deprivation: When the Brain Loses Its Balance

Sleep is when the brain regenerates and consolidates memories. Chronic sleep deprivation not only impairs cognitive function and mood but also increases the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's. Sleep also triggers the flow of cerebral spinal fluid - a liquid that is pumped around the brain which helps remove waste and detoxify the organ between your ears - like a nightly rinse cycle.

Establishing a consistent sleep schedule and creating a sleep-friendly environment are simple steps for encouraging sleep habits that help the brain get the regular restorative effects it needs.

Neglecting Mental Stimulation: The Brain's Lifelong Nourishment

The brain thrives on stimulation and novelty. Failing to engage in mentally stimulating activities can accelerate cognitive decline. This is because neuroplasticity is a two-way street, where 'use it or lose it' is very much the case when it comes to your neural networks.

Activities such as socializing with others, reading, solving puzzles, learning a new language, or playing musical instruments can enhance cognitive reserve, delaying the onset of age-related cognitive decline and reducing the risk of neurodegenerative diseases.

Takeaway

As guardians of our own minds, it is up to us to prioritize brain health in our daily lives. By avoiding a sedentary lifestyle, maintaining a balanced diet, managing stress, prioritizing sleep, and engaging in mental stimulation, we can protect our brains from common threats to overall wellbeing.

More importantly, such threats are compounded synergistically - if these factors are neglected in combination over time, the risks to brain health are far more significant. This means that any positive habits to help nurture our brains goes a long way to reducing the strain on our billions of neurons trying to keep us sharp throughout our lives.

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Neuroscience

The Therapeutic Potential of MDMA: A Breakthrough Study on PTSD

September 15, 2023

Discover how a new psychedelics study reveals great potential for mental health therapy.

In recent years, the scientific community has been increasingly drawn to the therapeutic potential of psychedelic substances. Among these, MDMA (3,4-methylenedioxymethamphetamine), commonly known as ecstasy, has emerged as a promising candidate for the treatment of post-traumatic stress disorder (PTSD). In a groundbreaking clinical study published in Nature Medicine, researchers have unveiled compelling evidence that suggests MDMA-assisted psychotherapy could be a game-changer in the field of PTSD treatment. Here we will cover the highlights.

PTSD: A Persistent Mental Health Challenge

Post-traumatic stress disorder is a debilitating condition that can develop in the aftermath of traumatic experiences such as combat, sexual assault, or serious accidents. Characterized by symptoms like flashbacks, nightmares, and severe anxiety, PTSD can significantly impair an individual's quality of life. Traditional therapeutic approaches, including psychotherapy and medications, have had limited success in alleviating the suffering of those afflicted by this condition.

The MDMA-Assisted Psychotherapy Paradigm

This study represents a pivotal moment in the ongoing quest to find more effective treatments for PTSD. Researchers conducted a double-blind, placebo-controlled, Phase 3 clinical trial, involving 90 participants with severe PTSD. The key innovation was the integration of MDMA into psychotherapy sessions.

Participants were randomly assigned to one of two groups: the MDMA-assisted psychotherapy group or the placebo group. Over the course of 2 months, both groups underwent a course psychotherapy sessions, with one crucial difference – participants in the MDMA group received a moderate dose of the drug during each session.

The Results: A Ray of Hope

Assessment results over the course of treatment with and without MDMA

The MDMA-assisted psychotherapy group exhibited a significant reduction in PTSD symptom severity compared to the placebo group. After the final therapy session, 72% of people in the MDMA group no longer met the diagnostic criteria for PTSD, compared to about 48% of the placebo group. Assessments post-treatment also showed that 86% of the MDMA group continued to improve on standardized PTSD assessments, with on-going reductions in symptoms such as nightmares, flashbacks and insomnia.

The effects seen on the long-term follow-up assessments are particularly promising given the risk of PTSD relaspe, and the costs associated with continuous therapy. The results overall suggest that MDMA related alterations in cognitive functions grossly enhanced the benefits of psychological therapy, both in terms of responsiveness and lasting positive effects.

How MDMA Works its Magic

MDMA is believed to exert its therapeutic effects through several mechanisms:

Enhanced Communication: MDMA promotes emotional openness and trust, facilitating more productive psychotherapy sessions where patients can confront and process their trauma.

Reduction in Fear Response: The drug appears to dampen the brain's fear response, allowing patients to engage with their traumatic memories without becoming overwhelmed.

Enhanced Empathy and Connection: MDMA heightens feelings of empathy and connection, strengthening the therapeutic alliance between patients and therapists.

These combined effects may allow patients to become more trusting psychologically and accessible to their therapists, accelerating the progression of their therapy.

The Road Ahead

While these findings are undoubtedly promising, further research and clinical trials are needed to confirm the long-term safety and efficacy of MDMA-assisted psychotherapy for PTSD. Nonetheless, this study represents a significant step towards a more effective and humane treatment for a condition that has plagued countless individuals.

By harnessing the potential of this once-controversial substance, researchers are offering hope over the debilitating effects of PTSD for those patients who have had little success with conventional approaches. This new study suggests an important role more generally for psychedelics in the field of mental health treatment, which due to their practical advantages could reduce the costs of psychological healthcare, and in turn, allow more patients to access the treatment they need.

Study link: MDMA-assisted therapy for severe PTSD: a randomized, double-blind, placebo-controlled phase 3 study (open access)

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Finding Harmony: Exploring the Multifaceted Benefits of Yoga and Meditation

September 8, 2023

Find a practical solution to the fast-paced tornado of modern life.

In the fast-paced tornado of modern life, when stress and anxiety are woven into daily living, yoga and meditation become your refuge of total well-being. These ancient practices provide a sanctuary for your mind, body, and spirit amid the chaos, offering advantages beyond physical exercise. The seamless blend of yoga's physical elegance and meditation's thoughtful introspection leads to inner serenity, emotional resilience, and spiritual progress. Therefore, this article provides in-depth details about yoga and meditation's benefits.

The Symbiotic Dance of Yoga and Meditation

Yoga & meditation are like a dance, a symbiotic collaboration that improves both practices. Through physical relaxation, cognitive quiet, and attention, yoga prepares the body for meditation. This synchronicity unlocks your ultimate well-being.

1. A Harmonious Blend for Overall Well-being

Combining yoga and meditation boosts their effects. The stress reduction and relaxation response of meditation amplifies the impact of yoga on sleep quality, immunity, and hormone balance. Their self-care symphony promotes your physical health and endocrine system's delicate dance.

2. Empowerment and Fulfillment

Along this transforming journey, you feel empowered. Yoga and meditation promote self-love, uniqueness, and emotional resilience. This increased strength propels you toward a life of purpose and potential, bringing fulfillment and empowerment.

3. Uniting With the Self and Beyond

Yoga and meditation unite you and the world. Self-discovery is linked to connection and diversity. This unity guides you beyond your mat to purpose and peace.

4. Embarking on Your Holistic Well-being Journey

In the midst of life's chaos, yoga and meditation guide you toward overall well-being. They transform lives to handle life's problems with poise and grit. Mind, body, and spirit work together to bring peace, contentment, and a deep connection to your soul. Inhale and move onto your mat to begin this transformative journey to harmony, self-discovery, and nourishment of mind, body, and spirit.

Yoga: A Holistic Discipline Rooted in Ancient Wisdom

The ancient Indian practice of yoga connects mind, body, and spirit. Its holistic approach reflects the interconnection of these three parts of your being. Yoga reduces stress, improves flexibility, and clears the mind through a combination of physical postures, breath control, and awareness. The comprehensive nature of yoga invites you to examine the profound link between your physical being and your consciousness.

1. Embracing the Mind-Body-Spirit Connection

Integrating mind, body, and spirit is yoga's essence. Harmony and unity within oneself are the goals of this physical activity. Yoga improves inner calm and balance by encouraging this connection. Asanas, or physical postures, strengthen and align the body, improving blood circulation, detoxification, and cellular sustenance.

2. Fortifying the Physical Self

Yoga poses have several physical benefits. The postures build strength, balance, and posture. These routines increase blood circulation, which aids detoxification.

Proper asana posture avoids injuries and manages chronic pain, making it a welcoming practice for individuals seeking physical relief.

You gain strength and balance and watch your blood flow as you go through positions. This detoxifying dance nourishes and energizes every cell.

3. Breath Control: The Essence of Pranayama

Pranayama, or breath regulation, is one of the pillars of yoga. Imagine mastering your breath, a bridge between your outward world and your inner reality. Inhaling and exhaling thoughtfully increases lung capacity, respiratory function, and deep relaxation.

4. Nurturing Emotional Wellness

Yoga helps mental well-being as well as physical health. Imagine the postures as emotional well-being. Fluid yoga postures and focused breath release endorphins. Feel-good hormones gently caress your inner self and lift your mood. This can aid depression management. The practice boosts serotonin, fostering self-awareness, mindfulness, and coping skills to help you overcome life's obstacles.

Meditation: A Gateway to Inner Tranquility

Meditation deepens your intellect and complements yoga's physical components. It boosts self-awareness, positivity, and emotional resilience. Close your eyes and envision a quiet location in your mind where you may examine your thoughts without judgment. Meditation, which promotes self-reflection and self-love, is based on this.

Each session improves cognitive performance, mental clarity, and attention. You tap into a universal energy that nourishes your spirit and links you to everything in this sanctuary.

1. Unleashing the Power of Mindfulness

Mindfulness, or being present in the moment, is the foundation of meditation. This exercise helps you observe your thoughts without judgment and disrupt negative thought patterns that cause tension and anxiety. Mindfulness can help you build compassion and self-acceptance, accepting your journey with kindness and empathy.

2. Strengthening Cognitive Abilities

Meditation has impressive cognitive impacts. Memory, cognition, and mental clarity improve with regular meditation. This is important in today's distracted environment. Meditation helps you focus and concentrate on routine duties.

3. The Spiritual and Transcendent

Meditation links the physical and spiritual. It leads to deep inner tranquility and self-discovery. The technique emphasizes unity and interconnectedness, like yoga. You can experience harmony, a greater connection with your spirit, and overall well-being through meditation.

Final Words

Your entire existence benefits from yoga and meditation. The complicated endocrine system dances to the rhythm of self-care, and its effects can be felt in the quality of sleep you get and the strength of your immune system. They give you the tools to eat well and respect your body.

In the broad fabric of life, yoga and meditation unite to celebrate connectivity, empower, and discover self. This holistic practice connects you with the world and yourself. Yoga and meditation become a gateway to fulfilling lives, confirming the search for inner peace, transforming power, and total well-being in the refuge you create within yourself.

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The Promising Frontier of Ketamine Therapy for Mental Health

September 1, 2023

Learn about the ways ketamine treatments are being clinically applied for a new kind of mental health treatment.

In the realm of mental health treatment, the pursuit of innovative therapies helps expands the boundaries of our understanding of the brain. One interesting recent approach is the use of ketamine, an anesthetic and dissociative agent that is now being used widely in US clinics for the treatment of various mental health conditions. Here we will highlight some the potential benefits of this mild form of psychoactive therapy, and some of it's positive effects on individuals grappling with depression, anxiety, and other psychiatric disorders.

The Rapid Drug

Ketamine, originally developed in the 1960s as an anesthetic, has long been associated with its hallucinogenic properties. However, in recent years, its potential to alleviate the burden of mental health disorders has taken center stage in scientific research, showing that it triggers a small cascade or neuobiological effects within the brain.

Unlike traditional antidepressants, which may take weeks to exert their effects, ketamine has shown rapid-acting properties, sometimes providing relief within hours, and positive neurobiological effects lasting around 6 weeks from a single dose. As such, only infrequent sessions are needed to achieve short, medium and long term benefits, making treatment more affordable than most other available options.

Unraveling Depression's Grip

Depression, a pervasive and debilitating condition, affects millions worldwide. Standard treatment options, including antidepressants and therapy, have shown effective only for a third of patients or less, and often fall short in cases of treatment-resistant depression. Ketamine therapy offers an alternative lifeline to those who have exhausted conventional treatments, with much more limited risks of side effects. The immediacy and predictability of it's effects also make it more amenable as a combined drug-psychotherapy treatment.

Studies have demonstrated that ketamine acts on the brain's glutamate system, promoting the growth of new neural connections. This mechanism appears to alleviate depressive symptoms, providing individuals with newfound clarity and hope. The treatment's speed and efficacy are a key advantage for realizing which patients are responsive to the benefits.

Easing the Effects of Anxiety

Anxiety disorders, such as generalized anxiety disorder and post-traumatic stress disorder (PTSD), can be equally crippling. Ketamine therapy's potential to address these conditions provides a glimmer of new hope for patients plagued by worry and fear, sometimes persistent over many years.

Ketamine appears to help by modulating the brain's fear and anxiety circuits, allowing individuals to confront and process traumatic memories in a therapeutic setting. This new form of therapy may bring about a minimalistic intervention options for anxiety related disorders.

Embracing the Future of Mental Health

Beyond depression and anxiety, ketamine therapy has shown initially promising findings for treating a spectrum of mental health conditions, including bipolar disorder, obsessive-compulsive disorder (OCD), and even addiction. The versatility of this therapy underscores its potential to reshape the mental health landscape. More research is needed on they emerging therapy option, but the fact that it is already actively being applied in healthcare settings will help accelerate discoveries on it's potential treatment efficacy.

Nevertheless, it is important to note the complexity and variation across different mental health conditions, and that ketamine therapy is not a one-size-fits-all solution. Research focused on optimizing dosage, frequency and duration of treatments for different individuals is vital to effectively access the long-term benefits. Ethical and regulatory considerations must also be more fully developed to guide responsible use in clinical settings.

Overall, ketamine therapy offers a fresh development avenue for the future of mental health treatment. Its rapid-acting nature, effectiveness in treatment-resistant cases, and versatility in addressing a range of mental health conditions make it especially interesting for patients who have suffered long-term psychological problems, without response to conventional treatments.

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Falls in Older Age: Major Repercussions and Prevention Strategies

Nancy Mitchell

August 28, 2023

Learn why everyday falls are the largest health risk in aging, along with practical advice on how to avoid them.

Our body inevitably changes as we age—from the sagging of our skin to the spots in our body and the frailing of our bones. While some non-invasive procedures and healthy habits may delay the onset, these physical changes are part of aging and cannot be avoided.

These physical changes often cause many diseases and accidents, so it is very important for older people to have the adequate care they need from their family or a senior institution. Some of these accidents, like accidents and falls, can be very dangerous and deadly.

In this article, we will discuss everything about falls that occur among older people—why they happen, what to do to prevent and treat them and the effects and repercussions of a dangerous fall.

What is a Fall in Older People?

Everybody knows what a fall is—an event where a person drops to the ground or any lower level. The causes and reasons vary by condition, environment, or physical or mental capacities.

According to Alex Milligan, Co-founder & CMO of NuggMD, “While researchers are still struggling to agree on a single definition for what a ‘fall’ is, those who have experienced a fall, especially older people, would define fall with an accompanying underlying cause.”

According to the Centers for Disease Control and Prevention (CDC), about 36 million falls are reported each year for older adults aged 65 years old and above, resulting in approximately 32,000 deaths—the numbers of which are reportedly increasing, especially for those 85 years old and older.

What causes falls in older people?

There are so many risk factors that can cause the falling of an older person. It could be due to a physical weakness, a mental incapacity, or a combination of both. Some of them are as follows:

Body changes

As we age, our body structure and strength inevitably weaken. Our body naturally degenerates and regenerates, but as we grow older, some cells naturally deteriorate our bones without restoring them. This releases the minerals in the bones and creates tiny holes, eventually thinning the outer layer of the bones.

Some of the physical changes we might notice because of these are:

● Weaker lower body

● Difficulty in balancing

● Weaker muscles

● Dizziness

● Poor eyesight and hearing

● Loss of consciousness

● Body deformities

● Foot problems

Environmental factors

Falls are generally manageable, even with some physical problems, if family members take extra care and effort to ensure that an older adult's environment is safe and free from danger.

Some of the dangerous environmental factors that may cause a fall in older people are:

● Lack of bodily support like railings, canes, etc.

● Poor lighting around the house

● Messy, slippery, and uneven floors

● Unsafe footwear

Are Falls Common in Older People?

If we look at the causes of why people generally fall, we can conclude that older people are more prone to falls than any other age group. Not only is it common, but falls can also be costly and deadly for older people.

According to John Gardner, Co-Founder & CEO of Kickoff, “When we age, our bodies become more frail and therefore cannot handle as much physical activity as when we were younger. The reason why falls are common in older people has much to do with many risk factors rather than one single reason, which is why it is crucial that the family or the institution is aware of their needs.”

Major Repercussions of Falls in Older People

Be it a light fall or a hard fall, falls can have dire consequences among older people. Some of these are:

● Broken bones, hips, wrists, arms, or ankles, depending on the gravity and the affected fall area.

● Light concussions of severe head injuries

● Fear of falling again, mainly due to severe trauma from the first fall or because of constant falling

● Death

Because of various health conditions like osteoporosis, weakening of muscles or frailty, and several environmental factors, the repercussions of falls can be light to severe and, when not prevented or treated immediately, can cause the loss of life.

How are Falls Treated?

The general treatment methods for fall-related injuries are RICE or Rest, Ice, Compression, and Elevation.

This method works for most mild fall injuries, even for older people. However, it is best to consult a doctor or rush an older patient to the emergency room despite a mild fall to ensure there are no hidden side effects from the fall and address any underlying medical condition that may have caused the fall.

How to Prevent Falls for Older People

There are many steps you can take to make sure that you or your older loved one is fall-proof, whether inside the house, outside, or at a senior institution:

Be physically active

The best way to prevent a fall is by ensuring that an elder is still physically and mentally active despite age. They don’t have to undergo intense strength training or spend hours at the gym to be physically active.

For older people, following a regular exercise plan is enough, whether taking a 30-minute early morning walk or a 30-minute Zumba class. If you can still do simple workouts, try building your strength from the feet up. Regular movement helps keep our muscles and joints flexible.

Be mentally active

Being mentally active and healthy is also important in ensuring our mind is alert in case of any accidents and emergencies. As we age, we tend to neglect our mental health while focusing on physical health, not knowing that both are important gears that keep our overall well-being healthy.

To be mentally healthy as an elder, remember to:

● Keep your social circle alive

● Have hobbies

● Learn which things to let go of for your peace of mind

● Play mind games

● Keep reading and learning

Be generally healthy

Being generally healthy means attending regular health checkups and avoiding unhealthy, fatty, oily, and sugary foods. For healthy bones, a balanced diet is needed. Also, ensure taking sufficient calcium and Vitamin D to promote bone health.

Also, ensure to have eyesight and hearing tested and checked regularly, as these are the most common perpetrators of falls among older people.

You don’t need to get overwhelmed about taking care of yourself. There are simple ways to improve your overall health—just be constant and be present.

Make your home a safe space

Our environment is responsible for most accidents and falls, not only for older people but everyone in general.

Tim White, Founder of Milepro, says, “A safe space starts with ensuring that there is a place for everything. A toy left behind on the floor, an uncleaned spilled milk, or a wet rug are simple things you might have forgotten, but for households with older people who are at constant risk of falling, these things are definite accidental hazards.”

To make your home a safe space, keep all things in their places, and install assistive devices or give older people assistive devices inside the house.

Make sure senior institutions are well-equipped

Most families who cannot care for their senior loved ones decide to leave them in assisted living facilities. There are many senior living options available, be it senior apartments, home care, nursing homes, or memory care, depending on the elder's needs.

In choosing a senior institution, it is important to make sure that these are well-equipped with the right assistive devices for seniors, as well as a good track record of medical aids, to help your loved ones prevent and get cared for in case of a fall.

Wrapping Up

Older people are at higher risk of accidental falls due to many different health and environmental factors, now more than ever.

Many of these factors are within our control, so it is crucial to make sure that, when living with an older adult, we make our homes a safe space to live in and provide them with the best care to lessen the risks of falling and its life-threatening repercussions.

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3 Ways NeuroTracker Research Shows How the Mind is Coupled With the Body

August 17, 2023

Discover the fascinating ways in which cognitive and physical skills are closely intertwined.

A modern trend in neuroscience is an increasing rate of discoveries showing that our brains and bodies are functionally coupled in ways previously unimagined. Here we will explore highlights of 3 NeuroTracker studies that demonstrate how cognitive impairments can directly affect our physical skills and health. The upside here are the promising findings that cognitive training methods like NeuroTracker can also provide an effective and surprisingly accessible antidote – let’s explore!

1. Improved Fine Motor-skills in Older Patients with Cognitive Impairment

Grasping and handling objects with hands and fingers while making coordinated movements is referred to as manual dexterity, or fine motor skills. As part of the normal cognitive effects associated with aging, manual dexterity typically declines along with other functions such as attention, memory, and information processing speed.

In healthy aging the decline isn’t very significant. However, for common cognitive impairments caused by age-related neurodegeneration, such as dementia, loss of fine motor control can greatly affect functioning in daily life.

Mexico General Hospital patients with mild cognitive impairment (MCI) or dementia undertook a NeuroTracker training intervention before and after two standardized assessments of fine-motor skills testing manual hand dexterity.

Results showed strong transfer effects from the training, with large improvements in movement skill accuracy and execution speed. Additionally, analysis of NeuroTracker learning rates indicated that only 90-minutes of distributed training was needed to achieve the benefits.

Takeaway

By essentially doing nothing more than visually tracking multiple objects in less than the time it takes to watch a movie, this research demonstrates that physical functions can be cognitively improved in ways that directly improve quality of life in aging. In addition, other NeuroTracker research indicates that the benefits of such a training intervention may be sustained beyond one year.

Study link: Effect of 3D-Multiple Object Tracking Training on Manual Dexterity in Elderly Adults with Dementia and Mild Cognitive Impairment

2. Fall Risk Reduction for Elderlies

Falls for elderly people typically result in severe injuries that not only affect mobility, but also reduce confidence to leave the home or perform normal activities like walking or driving, consequently leading to general long-term decline in quality of life. This is often referred to by doctors as ‘slip, trip and fall’ risk, which represents the greatest threat to health in later life.

Elderly residents (av. 80 years old) of a Japanese day care facility engaged in a clinically controlled study involving a 3-hour NeuroTracker training intervention over 5 weeks, along with a battery of 5 pre-post standardized assessments used to predict fall-risk.

The NeuroTracker group experienced significant or large post-test improvements on all 5 assessments, whereas control participants showed overall decline. The researchers concluded that NeuroTracker training offers an effective intervention for preventing falls for elderlies.

Takeaway

Falls in later life have long term repercussions affecting overall quality of life and life expectancy. If fall risk can be significantly reduced, the old adage ‘prevention is better than cure’, couldn’t be truer. Encouragingly, this research reveals that just a few hours of visual training can help people live more safely into old age.

Study link (in Japanese): Verification of Training Effect of Three-Dimensional Multiple-Object Tracking Task in Community-dwelling Elderly

3. ACL Injury Risk Prediction with Athletes

Instinctively we put sports injuries down to the physical demands of sports. However, many sports tax the brain as much as the body, with research showing a relationship between cognitive functions and increased incidence of injuries. This pilot study at the University of Montreal looked to see if placing demands on the brain could change motor-skill performance, specifically in ways that could reveal hidden risks of anterior cruciate ligament (ACL) injury.

Collegiate soccer, volleyball, and football athletes were tasked with completing 16 single-leg forward and lateral jumps, which were measured via force plates and precise motion capture of the legs and pelvis using 36 markers. For half of the jump sequences the athletes simultaneously performed NeuroTracker to simulate the cognitive loads of competition.

Hip and knee kinematics changed significantly when performing NeuroTracker at the same time as the jumps. The largest change was found with a change in knee abduction angle, known to be strongly associated with ACL strain. The NeuroTracker task revealed that 60% of the participants were suseptible to significantly increased ACL injury risk, specifically induced by the added cognitive load of multiple object tracking.

Takeaway

ACL injuries are common in many sports with complex rehabilitation challenges. They are also self-inflicted injuries caused by impairments in motor-skill when performing under pressure. This research showed for the first time that cognitive load can acutely change an athlete’s dynamic movement in ways that put them at risk of self-injury, and that some individuals are much more susceptible to this effect than others. More importantly, it suggests that improving cognitive abilities associated with these demands may prevent such injuries before they can happen.

Study link: The combined impact of a perceptual–cognitive task and neuromuscular fatigue on knee biomechanics during landing

Hopefully you found these research discoveries on how cognitive and physical skills are closely intertwined enlightening. If you’d like to explore more NeuroTracker research discoveries, along with insights from expert practitioners, then check out our NeuroTracker focused blogs.

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The Fascinating Bidirectional Interplay Between Brain and Body

August 14, 2023

Get an introduction to the complex and dynamic influences between your brain and body.

In the intricate dance of human existence, the connection between the brain and body is a piece of biological symphony. A trend in recent neuroscience is the discovery of a growing panorama of bidirectional influences, where the brain not only governs bodily functions but is equally shaped by its physiological counterpart. Here we highlight research-based concepts that are reshaping our understanding of this dynamic relationship and it’s holistic effects on our well-being.

The Brain's Command Center: A Prelude

For centuries, the brain has captivated scientists with its enigmatic powers. Traditionally viewed as the command center for thoughts, emotions, and actions, it is now clear that the brain's reach extends far beyond cognitive processes. It serves as a regulator of bodily functions, orchestrating heartbeat, digestion, immune response, and even the secretion of hormones. Pioneering research has unraveled an intricate network of neural pathways, known as the brain-body axis, that facilitates seamless communication between these two powerhouses.

The Brain's Dictation of Body Functions

Recent studies have spotlighted the remarkable ability of the brain to exert influence on bodily functions. The autonomic nervous system, a neural network that operates unconsciously, underscores this connection. The brain's hypothalamus controls hunger, thirst, and body temperature regulation, while the brainstem orchestrates vital processes such as breathing and heart rate. Such findings have far-reaching implications for conditions like hypertension, obesity, and even autoimmune disorders, where brain misregulation might be a contributing factor.

The Body's Dialogue with the Brain: A Revelation

However, the narrative of the brain's unilateral authority is no longer unchallenged. Emerging research is illuminating the intricate dialogues emanating from the body's diverse systems, each whispering insights to the brain. The gut-brain axis, for instance, is a captivating revelation, showcasing how the gut microbiota can influence mood, behavior, and cognitive function. The heart, once seen merely as a pump, is now acknowledged as a communicator via intricate neural pathways, profoundly affecting emotional responses.

The Mind-Body Harmony: A Holistic Outlook

The symphony of bidirectional influences is not confined to physiological processes alone. Psychological and emotional well-being are intricately interwoven with the state of the body. Stress, for instance, sets off a cascade of hormonal responses that not only affect the brain's structure but also impair cognitive functions. Chronic stress has been linked to brain atrophy and heightened susceptibility to mental disorders, ushering in a new era of mind-body medicine.

Implications for Holistic Health

The convergence of these findings holds transformative potential for healthcare practices. Holistic approaches that recognize the inseparable connection between brain and body are gaining momentum. From mindfulness-based interventions to exercise regimens designed to optimize neural plasticity, therapies are evolving to embrace this interconnectedness. A shift from symptom-based treatments to strategies addressing the underlying psychophysiological roots is underway, heralding a more integrated era of medicine.

The influences between brain and body brings into view human existence as a unified entity. Neuroscience is moving us beyond Cartesian dualism with a holistic perspective that acknowledges the inseparability of mind and body. As we continue to unravel the intricacies of this entwined relationship, a new era of medical possibilities opens up, inviting us to explore nature's complex harmony residing within ourselves.

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5 NeuroTracker Insights From Veteran Practitioners

August 3, 2023

Check out these expert insight gems for getting the most out of NeuroTracker

Some NeuroTracker practitioners have been integrating assessment and training into their services for over a decade, discovering unique ways to leverage it to the needs of their clients. Here are 5 insight gems from veteran human performance and wellness experts, revealing ways to optimize NeuroTracker benefits for different people's needs. If you'd like to learn more then also check out the links to their Experts Corner blogs.

A Window into the Brain

Maxime Chevrier is founder of Synapse Plus performance centers in Quebec, and is also a Sports Psychology Consultant and professor of psychology.

''One of the things I found is that when I use NeuroTracker with clients it's much easier to interact with them in a meaningful way, especially with children. It just open ups a lot of their interest from their perspective about how their minds actually function. Likewise, over the years I’ve found that NeuroTracker is a good predictor of the way people respond in real life situations. For example, if they get frustrated or annoyed at missing three trials in a row during a session, then that's how they are prone to react more generally. This makes it a nice way to gain insights on how people respond to challenges they face in daily life, and more importantly, when mindset changes are happening over time.

I use a lot of neuropsychology tools which test various components of cognition, such as attention, working memory, and so on, which is great when you want to isolate certain brain functions. However, the flip side is that we don't get the picture of how they actually integrate in a functional way. In contrast, something I really like about NeuroTracker is that it activates a lot of different functions across the brain, requiring them to be integrated at a high level. It's quite unique in this respect, and as a clinical psychologist, it really helps when you can put all the pieces together to see how a patient is progressing overall. It also makes a big difference when you want to know how well someone is functioning when it comes to real world demands.''

Experts Corner blog: A Clinician's Journey with NeuroTracker‍

Individualized Training

Dr. Richard Hoctin-Boes, O.D., is an experienced neuro-optometry and sports vision specialist from the Netherlands, and is the Director of eye4vison Neuro Optometry centers.

''Our first step is always an extensive assessment of each individuals’ spectrum of visual capacities. Rather than asking the question will vision training work for a given individual, we ask how do we make it work the best for the individual. For this reason we give athletes and coaches complete insight into the visual and cognitive skills we assess.

From there we customize the training program, tailoring it to both the needs of the individual, and to their current strengths and weaknesses. Just as the physical demands of different sports vary, likewise do the visual and cognitive demands (though most coaches rarely take this into account). Here is an example comparison of how visual performance demands vary from sport to sport.

This is why we have carefully crafted specific programs that optimize training to the needs of specific sports or positions on the field or ice, which make up our eye4Sport programs.

Generally speaking, the biggest gains with training tend to be in depth and speed perception, reaction and concentration, focus, eye-hand coordination and peripheral awareness, which we can demonstrate are clearly improved. Additionally, athletes commonly experience gains in maintaining situational awareness under the demands of high-pressure competition, allowing them to make more accurate decisions and execute the correct actions in complex situations more rapidly.''

Experts Corner blog: Sports Vision Training Isn’t Just for Athletes

Alternative Sports Rehab

MILLER Consulting thrives to help individuals improve by 1% every day towards their goals and long-term development.

''With the pressures of today’s ultra-competitive sports, injuries are inevitable. At the outset of a prolonged injury, an athlete worries about the loss of physical fitness and muscle atrophy. However, the main concern remains game sharpness and readiness. Although, with the recent breakthrough in cognitive training, this is exactly where mental training should be implemented into a athletes’ rehabilitation. Mental training can make a huge difference overtime.

One of our success stories happened with a basketball player. He knew he needed to take several months off and that he was going to be unable to train for a whole summer. He came to work with us at the outset. After a few months on the platform, instead of the typical feeling of struggling to keep up with the game mentally, he found that his vision on the court had improved beyond his peak fitness levels. He was more aware of the game action with more attention to details and was reacting to opponents faster. He’s now been using NeuroTracker religiously with MILLER Consulting for the past two years.

Additionally, there are athletes struggling with the after-effects of concussions. They’ve been through all their rehab with osteopaths, physios and so on in hope to be cleared for return-to-play. Once they are clear to return, most of them feel like they're still not where they used to be. It takes them much more time to process information, they’re lacking confidence, and generally they just feel desperate to get back to where they were.

With these athletes we start very low, with just one ball tracking for four seconds (1T 4S), then when ready, we move to two targets for six seconds (2T 6S), and upwards until they are getting decent speed thresholds at 4 targets tracking over 8 seconds. We trained boxers in similar situations, and they really notice the difference after just a few weeks on the platform.''

Experts Corner blog: Pushing the Limits with Mental Training

A Role Model Neurotechnology

Dr. Roman Velasquez utilizes his background as an interpersonal neurobiological neuroscientist and doctorate in leadership as a ‘Combat Sports Brain Performance Coach’, specializing in what he dubs as a ‘Fight Sport Neuro Cognitive’ approach to MMA performance.

''From my own research and experience, I can say that there is one neurotechnology that really stands out. NeuroTracker is a 3D multiple object tracking software, and it has been the core function of all the training we do. There are a number of good reasons for this.

Specificity Advantage - NeuroTracker is a beautiful piece of software in that there so many ways to use the programs. This allows us to take a unique approach in tailoring mental conditioning to each individual athlete we coach. Our fighters love that.

Neurocognitive Metrics – training on this technology requires integration of a whole range of high-level cognitive abilities that are directly relevant to real-world performance. This gives us a great measure of an athlete's integrated mental capacities, which we can compare against physical abilities. Then with the specificity of the software, we can assess things like subcomponents of attention. With detailed metrics on certain cognitive strengths and weakness, we can evolve an athlete’s training protocols accordingly.

Threshold Cognitive Loads – NeuroTracker’s adaptive algorithms excel at pushing an athlete to their mental limits. Firstly, this allows us to rapidly develop the neural circuitries that are critical to competition performance. Secondly, we can get fighters accustomed to the intense mental demands they face in fights, so that they are resilient under pressure, even if they don’t have the experience of a veteran fighter.

Dual-Task Methodologies – NeuroTracker works superbly when additional training tasks are integrated into sessions. For example, performing combat sequence drills at the same time as NeuroTracking, or with other neurotechnologies such as reactive decision-based training with light sensor motion detectors. This is a another reason why we can adapt the training very precisely to any athlete’s performance needs.

Neurocognitive Stamina – as research has shown with elite rugby players, this form of training can dramatically reduce loss of situational awareness that typically occurs in highly fatigued states. As the outcomes of sports competitions are generally won or lost when athletes hit the limits of their mental stamina, this type of conditioning offers a great competitive edge.

Wellness Intervention – when you work closely with fighters, you not only learn tremendous respect for their athletic prowess, but you also become aware of the unfortunate toll the sport can take on their mental health. With this method we can boost neuroplasticity and the brain’s ability to repair itself on a regular basis, as well as use NeuroTracker scores to monitor a fighter’s ongoing cognitive status.

For these reasons we implement NeuroTracker not only in every session, but also at frequent points throughout each session. This allows us to stimulate neural activation and the growth of a true performance mindset. It’s also an extremely flexible training tool. It would be great to see more neurotechnologies of this exemplary standard coming onto the market.''

Experts Corner blog: The Neurocognitive Sports Revolution is Coming!

State of the Art Cognitive Profiling

With an academic background in biology and psychology Julien Southon is a specialist in visual, cognitive and motor-skills for sports and Esports performance, and is the founder of Sport Your Brain.

''What makes our approach with the Alpine F1 Esports teams particularly innovative is our driver training programs, which are built and developed on the basis of the latest scientific research and publications in cognitive neuroscience and sports psychology.

We use state-of-the-art technology such as NeuroTracker, to help drivers gain those few thousandths of seconds that make the difference between a podium finish and fourth place. As you can see here, the technology fits perfectly for the sim-racing setup, making it easy to use as pre-training or pre-competition warm-up to cognitively prime the brain on-demand.

As an up-and-coming team we’ve had phenomenal success in selecting and developing relatively low-ranked drivers into world class pilots, allowing us to battle for podium places with the very top teams like Mercedes. This is why Alpine F1 eSports management was asked to present to real race teams at Le Mans 2021, to share how leveraging technologies like NeuroTracker has allowed the team to punch well above their weight.''

Experts Corner blog: Why F1 eSports is Transforming Athletic Potential

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Unveiling the Healing Power: The 5 Benefits of Medical Marijuana

August 2, 2023

Learn about the broad ways cannabis can promote your health.

Cannabis sativa plant derivatives used to ease the symptoms of medical conditions like seizures, epilepsy, cancer, and HIV/Aids, are known as medical marijuana. With active compounds like cannabidiol or CBD and THC or Delta-9 Tetrahydrocannabinol, medical marijuana has potential benefits for several conditions.

As per the National Institutes of Health, people may have used marijuana to treat different ailments for at least 3,000 years. However, just like synthetic drugs that treat some conditions and not others, medical marijuana is not a one-size-fits-all line of treatment.

While every state features laws dictating medical marijuana usage, more than 2/3rds of the United States and the District of Columbia have legalized its use for medical treatments, while others are considering amendment bills to do the same.

While the FDA has only approved medical marijuana for the treatment of Lennox-Gastaut and Dravet Syndrome, studies suggest people may use it for various other health benefits:

1. May Help with Pain and Inflammation Management

Studies show that medical marijuana and its various chemical compounds may be beneficial in reducing pain and inflammation in people with arthritis and multiple sclerosis. Cannabis may also treat internal inflammation caused due to gastrointestinal problems like ulcerative colitis and Crohn’s disease.

The cannabinoids in medical marijuana reduce pain by binding to the brain receptors, blocking pain signal transmissions. Medical marijuana can work on several receptor systems to safeguard against undesirable symptoms. Doctors may also use it to treat chronic pain-causing conditions like endometriosis, migraine, and fibromyalgia.

Some studies report medical marijuana may be effective in replacing the long-term, adverse side effects of NSAIDs or non-steroidal anti-inflammatory drugs use. Patients of several chronic pain conditions state that medical marijuana from legitimate stores like Nasomtaqa Store helped them resume their activities without feeling wholly disengaged or out of it.

Part of cannabis’ allure is that it is safer than opiates and can easily replace NSAIDs if people cannot use them due to GERD, ulcers, or kidney issues.

2. May be Effective in PTSD, Mental and Neurological Disorders Treatment

Medical marijuana may aid PTSD treatment as several studies suggest that many of its properties regulate the system that produces nightmares, anxiety, and fear. Along the same lines, medical marijuana may be a fantastic muscle relaxant helping to lessen tremors in Parkinson’s disease.

And because of its effects on the limbic system, healthcare professionals may prescribe it as a treatment for other mental and neurological health conditions, like epilepsy, anxiety, and Tourette syndrome.

Studies have also found that medical marijuana may be a treatment option for Alzheimer’s disease as the low dosage of its active compounds may slow down the production of Amyloid proteins, the main contributor to the disease development. Research also suggests that THC may prevent the production of disease-causing enzymes in Alzheimer's patients.

3. Can Relieve Insomnia

While improved sleep may also result from better pain management with medical marijuana, its relaxing effects may improve serious sleep disorders like insomnia. Despite several causes of insomnia, cannabis treats the condition by tackling the source.

If you feel tired throughout the day and crave those short naps between tasks, Sativa strains may help you remain energized and going all the time while restoring your sleep cycle. Medical marijuana strains may induce a peaceful state which helps the insomniacs relax and stay asleep for an extended period. The sedating effects of cannabinol can also improve sleep habits.

4. May Reduce Seizures and Improve Lung Function

As per studies, the terpenes in medical marijuana have anticonvulsant properties and linalool that may reduce seizures. Further studies suggest that since cannabis smoke counteracts the negative effects of inhaling smoke due to its expectorant and anti-inflammatory properties, it may improve lung function when taken in low doses.

Also, moderate use of medical marijuana may not adversely affect pulmonary function. However, more studies are required in this field to come up with a firm conclusion. Similarly, medical marijuana may also ease bronchial restriction, thus being beneficial for asthma sufferers.

5. Can Fight Cancer

As per the American Association for Cancer Research, THC in its pure form may reduce tumor volumes when combined with pure CBD and irradiation practices. According to AACR, these cannabinoids, when taken together, may produce better radiation treatment responses while inhibiting the growth of aggressive cancer and neutralizing tumor development.

Even the flavonoids and terpenoids in medical marijuana have medical properties that may help alleviate tumors. Besides shrinking the tumor-supplying blood vessels and killing cancer cells, CBD may also work in chemotherapy response, helping patients fight cancer growth while preserving healthy cells.

Further, it may eliminate the nutritional problems of radiation and chemotherapy patients by calming nausea and stimulating appetite.

Conclusion

Medical marijuana may be useful as a treatment and an aid for various medical conditions. But though there are compelling studies available to prove its efficacy in treating the above-mentioned medical conditions, more research is required in this field.

So, if you want to take medical marijuana for your health, consult an expert first. They can guide you better and recommend the dosage depending on your body, weight, age, and requirement.

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Why Dark Chocolate is a Superfood for the Brain

July 28, 2023

Discover why dark chocolate is less of a sin and more of a nootropic for brain health.

To some degree or another, many people associate chocolate as a sin. Science tells a different story when it comes to dark chocolate. Here we’ll discover why this cacao-based product is actually more like a nootropic, and should be thought of as a superfood for your brain.

What’s the Difference Between Cacao, Cocoa and Chocolate?

Put simply, they are all the same thing: cacao. Cacao refers to the raw material, namely the cacao beans that are harvested from the cacao tree.

Cocoa is created after the beans are finely ground into a powder and roasted. Special roasting techniques remove most of the natural bitterness of the raw beans, making them much more palatable.

Cocao nibs are often the option of choice for cocao purists, and are highly nutritious. However, much of the nutrition and health benefits are still retained after roasting.

Cocoa is found in different forms, and can be consumed as a drink or blended with sugar, milk, cocoa butter and cacao to make chocolate.

Compared to white or milk chocolate, dark chocolate is mostly pure cocoa. When you see the percentage clearly labelled on most dark chocolates, you essentially know how much of it is actually roasted cacao. This typically ranges from 70-85%, but can go to 100%.

The takeaway is that although chocolate has a naughty-but-nice reputation, high quality dark chocolate can definitely count as a super food, as there are impressive health benefits, especially for the brain.

What’s So Special About Cacao and Dark Chocolate?

There are several natural ingredients in dark chocolate that makes it especially nutritious.

1. Flavonoids

Dark chocolate is packed with flavonoids, which have direct interactions with pathways crucial for triggering gene expression and protein synthesis in long-term potentiation. In the hippocampus, flavonoids promote the expression of a protein called brain-derived neurotrophic factor (BDNF). BDNF is key in the process of adult neurogenesis, neuronal survival and synaptic growth.

Flavonoids also interact directly with cellular and molecular structures involved in memory function and can promote other cognitive benefits.

Lastly, they have cardiovascular benefits, such as the maintenance of normal blood flow and improvement of blood pressure.

2. Antioxidants

Antioxidant polyphenols are plant chemicals that are healthy for you. These circulate through your bloodstream, helping protect your body from oxidative stress, or free radical damage. When you reduce free radicals in your body, you also lower systemic inflammation.

3. Minerals

Dark chocolate contains key minerals like magnesium, calcium, potassium, iron, copper, and zinc. These minerals are all crucial for optimal brain functions.

4. Caffeine

Lastly there is natural caffeine, which is a known psychostimulant. Though the effects are temporary, caffeine enhances cognitive processes that generally underlie all types of mental performance, such as processing speed and reaction time.

What are the Benefits of Dark Chocolate for the Brain?

Fortunately a lot of high quality research has been conducted on cocoa and chocolate. Here are some of the key benefits that have been scientifically validated in controlled studies.

1. Improvement in Mood from Increasing Gut Health

A recent randomized controlled trial found that eating 85% cocoa dark chocolate increased microbial diversity (a marker of gut health), leading to significant improvements in daily mood.

Each day for three weeks, participants in the study ate just 10 grams of dark chocolate in the morning, at lunch and in the early evening.

The key finding of this study is that the mood boost was directly associated with boosts in microbial diversity, which influence the gut-brain axis, the bidirectional communication pathway between the nerves in our gut and brain.

2. Wide Gains in Cognitive Functions for Older People with Mild Cognitive Impairments

There have been many cacao studies conducted with older populations and those with mild cognitive impairment, known to be the precursor to dementia and neurodegenerative conditions like Alzheimer’s disease.

For practical reasons these studies typically involve consuming cocoa-based drinks over 4-8 weeks, then comparing the cognitive effects to non-consumers.

Research findings have validated improved processing speed, executive function and working memory in individuals with mild cognitive impairment. What’s more, the level of benefits correlates with the amount consumed, with a higher concentration of flavanol intake specifically leading to improvements in verbal fluency.

Overall, research points to cocoa as a novel tool for the protection of human cognition and a way to counteract cognitive decline.

3. Increased Cognitive Performance and Neurotrophins in Young Adults

Due to the positive findings in aging, research in recent years has investigated the benefits for children and young adults.

A meta-review of eleven intervention studies analyzed the benefits from short- and long-term consumption of cocoa on cognitive performance, revealing that both had a positive effect on several cognitive outcomes.

After acute consumption, beneficial effects were seen with an increase in cerebral blood flow and cerebral blood oxygenation.

After chronic intake of cocoa, better overall cognitive performance, along with increased levels of neurotrophins was found. Neurotrophins regulate development, maintenance, and function of nervous systems.

Overall cacao shows potential to widely improve brain functions and neuroplasticity in early adulthood, potentially having life-long benefits.

Nice But Not Naughty!

There is now a good body of evidence that not only is dark chocolate not bad for you, it has all the hallmarks of a real superfood for the brain!

There are many expensive supplements on the market advertising brain health benefits, without necessarily having the research to back them up. In contrast dark chocolate is a delicious, accessible and easily affordable way to consume a mostly natural nootropic that comes with a plethora of positive brain health effects.

It’s time to think of dark chocolate not just as a treat, but as a healthy lifestyle habit from youth into old age.

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5 Major Health Problems From Eating Ultra-Processed Foods

July 21, 2023

Learn about the effects on your health of opting for artificial forms of food over natural food.

In today's fast-paced world, ultra-processed foods have become both convenient and desirable, filling our supermarket shelves and dominating our diets. However, emerging research suggests that these increasingly prevalent and often tempting food choices may come with a hefty price tag for our health. From obesity to chronic diseases, here we will we shed light on the major health problems associated with these heavily processed culinary concoctions.

What Are Ultra-Processed Foods?

Ultra-processed foods are industrially produced food products that undergo multiple levels of processing, resulting in alterations to their original form. These food items are typically characterized by their extensive ingredient lists, often containing additives, preservatives, artificial flavors, and unhealthy fats. Examples of ultra-processed foods include sugary cereals, chips, carbonated beverages, fast food meals, packaged snacks, and frozen ready-to-eat meals.

One way to think about the amount of food processing in what you eat is to compare how different a food is from to its natural raw form. For example, raw fresh onions are natural and nutritionally healthy. Boiled onions are in a processed food state, moderately reducing their nutritional value. Fried onions are ultra-processed, removing much of their nutrition, while onions rings fried in batter rank very high on the ultra-processed scale, have very low nutritional value, and are associated with significant health risks.

How Common Are Ultra-Processed Foods?

The simple answer is much more common than you think.

A new paper in Nature Communications applied a specialized form of AI called 'FoodProX', trained on analyzing the U.S. Department of Agriculture’s Food and Nutrient Database, to determine the extent of ultra-processing for a wide range of commonly purchased and cooked foods.

The overall findings showed that over 73% of the US food supply is ultra-processed. Natural berries and citrus fruits topped the rankings for nutrition, while ultra-processed foods like high-sugar cereal, doughnuts, pizzas, cakes and peanut butter and jelly sandwiches ranked lowest.

The results are now freely available to browse through a comprehensive website database called True Food.

Now, let's go over key health problems associated with ultra-processed foods.

1. Obesity and Weight Gain

Numerous studies have linked the consumption of ultra-processed foods to obesity and weight gain. These food products are often energy-dense, packed with added sugars, unhealthy fats, and refined carbohydrates. They are designed to be hyper-palatable, leading to overconsumption and a disruption of the body's natural appetite regulation mechanisms.

Regular consumption of ultra-processed foods can contribute to an excessive calorie intake, thus increasing the risk of obesity and its associated health complications.

2. Cardiovascular Diseases

Ultra-processed foods have been linked to an increased risk of cardiovascular diseases. They tend to be high in unhealthy fats, trans fats, and sodium, while lacking essential nutrients such as fiber, vitamins, and minerals.

Diets rich in ultra-processed foods have been associated with elevated blood pressure, increased levels of LDL cholesterol (the "bad" cholesterol), and higher rates of heart disease, stroke, and other cardiovascular ailments.

3. Type 2 Diabetes

The consumption of ultra-processed foods has been identified as a significant risk factor for the development of type 2 diabetes. These foods often contain high levels of added sugars and refined carbohydrates, leading to rapid spikes in blood sugar levels.

The repeated exposure to such blood sugar fluctuations can contribute to insulin resistance over time, increasing the likelihood of developing type 2 diabetes. The effects of a high sugar diet can also cause the gut microbiome to metamorphosize into a composition that sends signals to the brain to crave carbohydrates.

4. Digestive Disorders

Ultra-processed foods can wreak havoc on our digestive system. These foods are typically low in fiber, which is crucial for maintaining healthy digestion. A diet dominated by ultra-processed foods can lead to constipation, gastrointestinal discomfort, and an increased risk of developing conditions like irritable bowel syndrome (IBS) or diverticulitis.

Moreover, some additives commonly found in ultra-processed foods, such as emulsifiers, have been linked to gut dysbiosis, an imbalance in the gut microbiota that can have far-reaching implications for our health.

5. Cognitive Decline

In a recent study following the diets of 11,000 middle-aged people over eight years, scientists found that those who diets were high in ultra-processed foods experienced up to 28% faster cognitive decline, compared with those whose diet was mostly natural foods.

More research is needed to determine if these effects on the brain are directly related to ultra-processed foods, or indirectly through the associated impacts on overall health. However, as we continue to live longer, for many people cognitive decline and neurodegenerative diseases represent one of the greatest worries over quality of life in older age.

Takeaway

As society becomes increasingly dependent on convenience and even calorie addiction, it's crucial to recognize the potential health consequences associated with the consumption of ultra-processed foods. The evidence linking these more artificially based diets is mounting and encompasses more risks than the five outlined here. Learning to recognize the degree of ultra-processing in our diets, minimizing consumption and making conscious choices to eat fresh foods close to their natural state, is showing to be increasingly important for maintaining health in the long run.

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True Food website

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New Research: NeuroTracker Predicts the Profitability of Traders

July 14, 2023

Research reveals for the first time how real-world business performance can be predicted by a unique cognitive assessment.

With over 100 independently published papers to date, NeuroTracker baselines have been shown to be a cognitive predicter of human performance across domains such as professional sports, Esports, aviation, driving, academic learning and surgery skill. Now, new research has been published showing that NeuroTracker measures correlate strongly with the daily performance of business traders - the first study of its kind. Here we will highlight the key findings.

Background

The science of neuroeconomics has shown that trading is a complex business skill which imposes continual demands on high-pressure decision-making, amid many variables and uncertainties. Additionally, ‘limited attention theory' in finance literature suggests that there are significant constraints on effective trader performance, given the multiple streams of information they need to handle in short periods of time. To date little research has examined the relationship between these cognitive capacities and the real-world performance of traders.

Neuroscientists at the Faubert Lab (University of Montreal), who published the new study, cited the growing evidence for NeuroTracker as a ‘powerful and sensitive metric for assessing cognitive-attentional capacity in a in a variety of populations’. For example they referenced NeuroTracker research with jet pilots, which unqiuely revealed the mental workload involved in live flight, compared to simulated flight.

Unlike traditional cognitive assessments, which isolate very specific mental functions, NeuroTracker elicits the integration of many cognitive systems simultaneously, as well as complex 3D perceptual skills. As such, scientific evidence suggests it represents a more meaningful measure of the complexities of real-world abilities.

For these reasons, the researchers collaborated with a trader training company called NeuroStreet Academy to conduct a study ‘in the wild’. The goal was to compare frequent NeuroTracker baseline measures with trader performance metrics in their daily work. The purpose was not just to study if NeuroTracker correlated with profitability, but to also to investigate if mental influences such as emotions, stress and fatigue, would be associated with poor choices, losing them money.

What Was Studied

The trading academy selected 29 male traders for a 6-month study. The traders logged regular cognitive baselines using the remote NeuroTrackerX platform, completing one Core session per workday (approximately 6-mins). Alongside this detailed tracking of their daily performance metrics was collected via the Ninjatrader Trading Platform, across a total of 624 trades. Once all data were collected, non-parametric Spearman correlational analysis was performed to investigate relationships between trader performance and NeuroTracker baselines.

Baselines were analyzed relative to increases or decreases in each trader’s personal day-to-day NeuroTracker scores. The key trader metrics analyzed were Total Net Profit and Max Drawdown (the largest drops from profits to losses).

What Was Found

Total Net Profit showed very strong positive correlations with NeuroTracker scores, meaning that if a trader scored higher than usual on a particular day, it was very likely they would make more money.

Conversely, Max Drawdown showed a strong negative correlation, meaning that if a trader’s NeuroTracker score was lower, they were at a much higher risk of making a large loss. These drops in scores were likely attributable to daily influences impacting mental performance, as other research has found that NeuroTracker scores are indicative of factors causing cognitive impairment, such as poor-quality sleep and fatigue.

Effectively this finding demonstrated that if NeuroTracker scores dropped significantly on any given day, it would be economically safer and more profitable overall for a trader to take the day off, due to the risk of financial losses.

Overall, the analyses yielded a P Value of 0.001, meaning that these findings had less than a 1/1000th probability of occurring by chance. The results of this experimental study in the field are unprecedented, showing for the first time that an abstract cognitive assessment can directly predict performance outcomes of real-world business personnel operating under high pressure.

The Cognitive Athletes of the Business World?

The researchers reported an interesting finding in the baselines and learning rates from completing one NeuroTracker Core session per workday. Their results closely matched the levels of elite NCCA athletes published in landmark Nature Scientific Reports paper.

Although not reaching the learning rates of world-class professional athletes, elite athletes have been shown to have superior learning rates to other populations, likely due to having higher-than-normal brain neuroplasticity.

Firstly, this suggests that traders have unusually efficient brains for learning new tasks. Secondly it demonstrates that, compared to more intensive NeuroTracker training, significant gains in high-level cognitive functions can still be achieved with just 6-minutes of focused cognitive exercise, 5 days per week.

Lastly, differences in the traders' long-term NeuroTracker learning rates - a functional measure of neuroplasticity - incidentally correlated with overall profitability. Essentially, those traders who learned faster at this task made more money in the long-run, suggesting that this type of cognitive assessment of adaptive learning could be used as a new form of talent identification in the business world.

Takeaways

Trading is a business profession which places heavy demands on high-speed information processing and complex decision-making under high neurocognitive and emotional pressures. This experimental real-world research indicates that success in this career domain is surprisingly amenable to being predicted, via an abstract assessment of integrated high-level cognitive abilities.

Reference

Cognitive Assessment and Trading Performance Correlations, J.Eduardo Lugo & Jocelyn Faubert

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Guest Blogs

The Science Of Deep Sleep: Unravelling The Stages Of Restorative Slumber

July 11, 2023

Learn how biofeedback can guide quality sleep habits.

Your body can repair and revitalize when you sleep, which is essential for your physical and mental health. The vital period of deep sleep, commonly referred to as slow-wave sleep, is characterized by delta waves. It causes significant physiological changes, such as the consolidation of memories, hormone modulation, and muscle and tissue regeneration. One needs enough deep sleep for the best possible cognitive performance, immune system health, and general well-being. Therefore, understanding the many stages of sleep, such as wakefulness, light sleep, deep sleep, and REM sleep, and how much deep sleep do you need is essential. Let's examine the duration of each sleep stage on average in more detail.

1. Awake (2-5%)

You reach this stage when you are completely awake and conscious. Brief awakenings during the night are common, but persistent vigilance might impair the quality of your sleep in general.

2. Light Sleep (45-55%)

Between being awake and being in profound slumber is light sleep. During light sleep, cognitive activity, muscular tone, heart rate, and body temperature all gradually decline.

3. Deep Sleep (13-23%)

When you are in a deep slumber, your body significantly recovers. It is crucial for physical recuperation, immune system support, and general renewal. Slow brain waves characterize it.

Additionally linked to memory consolidation, deep sleep aids in learning and information retention.

4. REM Sleep (20-25%)

REM, or Rapid Eye Movement, is linked to vivid dreams. Your brain activity accelerates, and your eyes move quickly in REM sleep. This phase is essential for memory consolidation, emotional control, and cognitive function.

How to Track Your Sleep Patterns?

You can track your sleep patterns using devices like Oura Ring.

The Oura Ring uses cutting-edge technology to measure and analyze different stages of sleep precisely. You can use this information to improve your sleep hygiene and general well-being by gaining insightful information on the length and quality of your deep sleep.

For optimum health and function, it's crucial to get enough deep sleep.

Listed below are some suggestions to improve the quality of your deep sleep:

1. Stick to a Consistent Sleep Schedule

Creating a consistent sleep schedule aids in regulating your body's internal clock and encourages deeper, more restful sleep.

2. Create a Sleep-Friendly Environment

Ensure that your bedroom is cold, quiet, and dark, and use earplugs, an eye mask, or a white noise generator to reduce noise.

3. Practice Relaxation Techniques

To assist your mind and body in getting ready for a pleasant sleep, practice relaxation techniques before bed, such as deep breathing exercises, meditation, or mild stretching.

4. Limit Stimulants and Electronic Devices

When it's almost time for bed, avoid caffeine, nicotine, and alcohol because these can interfere with your sleep cycle. Reduce your exposure to electronic devices that emit blue light, as they can disrupt your sleep-wake cycle.

You may increase the restorative effects of your sleep and enhance your general well-being by prioritizing deep sleep and putting these ideas into practice.

Conclusion

Deep sleep is vital for your mental as well as physical health. Hence, knowing the science behind it and following the tips mentioned above will help you enhance the quality and duration of your sleep.

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CBD for Functional Brain Health and Mental Health

July 6, 2023

Explore the potential benefits of CBD for holistic brain health.

In recent years, cannabidiol (CBD) has emerged as a promising natural compound with capability advantages for various factors of fitness and health. One place where CBD has won huge interest is functional brain health and mental nicely-being. This blog will delve into the interesting realm of CBD and explore its potential consequences on brain health, cognitive function, and mental fitness. Let's liberate the mysteries and discover how CBD can support a healthful mind and sell mental wellbeing.

Understanding Brain Function and Mental Health

Before we dive into CBD's capability advantages, let's recognize the importance of brain function and mental fitness. The mind isthe control centre of the frame thatgoverns our thoughts, feelings, and behaviours. Optimal brain function is crucial for cognitive competencies, reminiscence, focus, and universal intellectual well-being. Mental health encompasses emotional, mental, and social well-being, affecting how we suppose, experience, and act.

The Endocannabinoid System

To realise CBD's effect on mind health, we ought to discover the endocannabinoid machine (ECS). The ECS is a complicated community of receptors and molecules, playing a crucial role in maintaining balance, or homeostasis, in diverse bodily capabilities. CBD interacts with the ECS, likely influencing brain characteristics and intellectual fitness.

Sleep and Restorative Brain Health

Quality sleep is important for mental fitness and mental well-being. Sweet Dreams Gummies has won interest for its potential to sell healthy sleep patterns. By interacting with receptors involved in sleep behavior, CBD may also aid restful sleep, improve sleep satisfaction, and reduce disturbances. Restorative sleep is crucial for mind health, memory consolidation, and mental rejuvenation.

Promoting Neuroprotection and Brain Health

CBD has shown promise in assisting neuroprotection and brain health. Studies advise that CBD's antioxidant and anti-inflammatory properties may help combat oxidative pressure and decrease neuroinflammation, thereby protecting brain cells from harm. Furthermore, CBD's ability to interact with serotonin receptors may additionally make contributions to neuroplasticity and support the increase of new brain cells.

Enhancing Cognitive Function and Focus

Maintaining premier cognitive characteristic and consciousness is vital for productivity and typical intellectual well-being. CBD has been investigated for its cognitive-enhancing consequences. Research shows that CBD may additionally influence positive neurotransmitter systems concerned in memory, attention, and attention. By modulating these structures, CBD might guide improved overall cognitive functions and performance.

Managing Stress, Anxiety, and Mood Disorders

Stress, anxiety, and mood issues can appreciably impact mental health. CBD has shown potential in promoting relaxation and reducing anxiety-associated signs and symptoms. Studies suggest that CBD may have an impact on the serotonin device, which plays a critical function in temper regulation. By interacting with serotonin receptors, CBD may additionally assist alleviate signs and symptoms of anxiety and despair, promoting a greater balanced emotional country.

Conclusion

As we conclude our exploration of CBD for functional brain fitness and mental functioning, it becomes likely that CBD holds potential for holistically supporting brain functions, cognitive skills, and mental health. From promoting neuroprotection and improving cognitive characteristics, to coping with stress and improving sleep, CBD's multifaceted nature offers many potential advantages. However, it is essential to seek advice from healthcare professionals and select high-quality CBD products from legitimate sources. By harnessing the energy of CBD, we can strive for the most appropriate states of mental health, intellectual functioning, and overall well-being.

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Experts Corner

Jude Lewington

July 6, 2023

Unlocking Potential: Strategies for Performance Management of Esports Athletes

Discover how competitive Esports teams achieve success through a comprehensive approach to developing performance.

The world of Esports has witnessed an extraordinary rise in popularity, transforming competitive gaming into a multi-billion dollar industry. As the competitive landscape becomes increasingly fierce, Esports organizations are recognizing the importance of effective performance management strategies to maximize the potential of their athletes. In this blog, we will explore key considerations and actionable insights for managing and optimizing the performance of Esports athletes.

Building a Strong Foundation

Just like traditional sport, the journey to peak performance in Esports begins with a solid foundation. It is crucial to ensure that athletes have access to the necessary resources, support, and infrastructure to excel. Here are three fundamental aspects Esports managers should consider as foundation.

1. Talent Identification and Recruitment: Implement rigorous scouting processes to identify promising talent with the right skill sets, mindset, and potential for growth.

2. Training and Skill Development: Establish structured training programs that encompass both technical skills (game mechanics, strategies) and soft skills (communication, teamwork, decision-making) to enhance overall player performance.

3. Physical and Mental Health: Encourage athletes to maintain a healthy lifestyle by promoting regular exercise, balanced nutrition, and mental well-being practices, such as mindfulness and stress management. Both physical and mental health are thoroughly misunderstood in the Esports industry. But in recent years, it has become necessary for Esports athletes to have access to resources such as a gym or even a personal trainer.

Data-Driven Performance Analysis

Esports is rich in data, presenting an incredible opportunity for organizations to gain insights into player performance and make data-driven decisions. Here's how you can leverage data to manage and optimize athlete performance.

1. Performance Tracking: Utilize specialized tools and platforms to monitor key performance metrics, including in-game statistics, individual and team performance, and areas for improvement. Analysing this data to identify patterns, trends, and player-specific strategies.

2. Video Analysis (VOD): Gameplay footage is used to conduct in-depth analysis, identifying strengths, weaknesses, and areas of improvement for players and the team (game dependant). This allows for targeted training and coaching interventions.

3. Scouting Opponents: Employ data analysis to study opponents, their strategies, and tendencies. This information can be used to develop counter-strategies and exploit weaknesses during competitive matches.

Creating a Supportive Ecosystem

Managing esports athletes goes beyond the game itself. Building a supportive ecosystem plays a significant role in nurturing their talent and ensuring long-term success. Consider the following aspects.

1. Coaching and Mentoring: Provide experienced coaches and mentors who can guide athletes in their personal and professional development, offering valuable insights, feedback, and motivation.

2. Team Dynamics and Communication: Esports teams need a positive team culture that encourages open communication and trust. Effective communication channels and regular team meetings are essential for understanding the relationship between players. Relationships must be monitored to ensure open communication and trust are present within the team. If players do not get along its better for them not to play together. Frustration and stress are two main factors that can affect performance negatively and these emotions can be gained significantly quicker if a team doesn’t have synergy.

3. Sponsorships and Endorsements: In the realm of esports, the financial stability of teams heavily relies on diversifying revenue streams beyond prize pools and player earnings. To ensure financial stability, its imperative for esports teams to actively cultivate partnerships with sponsors and brands. By facilitating these collaborations, teams can unlock a multitude of opportunities for sustainable revenue generation. Sponsors and brands offer a means of financial support that allows teams to focus on performance without the burden of financial constraints, empowering them to thrive and achieve long-term success.

Balancing Performance and Well-being

While performance optimization is crucial, it is equally important to prioritize the well-being Esports athletes. Burnout and mental health issues can significantly impact performance. Here's how to strike the right balance.

1. Rest and Recovery: Encourage regular breaks, vacations, and downtime to prevent burnout. Promote healthy sleep habits and the adoption of recovery practices like stretching, meditation, and relaxation techniques.

2. Work-Life Balance: Support athletes in maintaining a healthy work-life balance by encouraging hobbies, social connections, and pursuing personal interests outside of gaming.

3. Mental Health Support: Recognize the significance of mental health and provide access to mental health professionals who specialize in Esports to help athletes cope with the unique pressures and challenges they face.

Takeaway

The performance management of Esports athletes is a multi-faceted process that requires a holistic approach very similar to traditional sports. By focusing on building a strong foundation, leveraging data and creating a supportive and friendly environment for players, player potential will increase, creating the recipe for developing a successful Esports team.

If you would like to learn more about to gain more insights on the evolving industry, please feel free to visit my dedicated blog website: Esports Editor

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Unlocking Optimal Brain Health Through Diet, Sleep, and Exercise

June 29, 2023

Discover the synergistic brain health effects of our daily lifestyle habits.

In our fast-paced modern society, maintaining optimal brain health and cognitive performance is essential. As we juggle numerous responsibilities and strive for success, it becomes increasingly important to adopt lifestyle habits that nourish and support our brain's well-being. Among the many factors that influence brain health, diet, sleep, and exercise stand out as key players. In this article, we will explore the impact of these three lifestyle habits on brain health and cognitive performance, highlighting their distinct contributions and the ways in which they interact.

Diet: Fueling the Mind

The saying "you are what you eat" rings especially true when it comes to brain health. A well-balanced diet rich in essential nutrients provides the building blocks necessary for optimal cognitive function. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, have been associated with improved memory and reduced risk of cognitive decline. Antioxidant-rich foods, such as berries, leafy greens, and dark chocolate, help protect the brain against oxidative stress, which can lead to cognitive decline. Additionally, B vitamins, found in whole grains, eggs, and leafy greens, are crucial for energy production and nerve cell health.

Conversely, a poor diet characterized by excessive intake of processed foods, added sugars, and unhealthy fats can have detrimental effects on the brain. Studies have shown that diets high in saturated and trans fats can increase the risk of cognitive impairment and neurodegenerative diseases. Moreover, excessive sugar consumption has been linked to impaired memory and learning abilities. By adopting a nutrient-dense diet and avoiding harmful dietary patterns, we can positively influence our brain health and cognitive performance.

Sleep: Restoring Cognitive Vitality

A good night's sleep is often undervalued, but its importance in brain health cannot be overstated. Sleep is a time of restoration and rejuvenation for the brain, allowing it to consolidate memories, process information, and promote optimal cognitive function. Chronic sleep deprivation has been associated with reduced attention, impaired memory, and decreased cognitive performance.

During sleep, the brain undergoes essential processes such as synaptic pruning, which clears out unnecessary neural connections and strengthens important ones. Additionally, sleep facilitates the clearance of metabolic waste products, including beta-amyloid, a protein associated with Alzheimer's disease. By prioritizing healthy sleep habits, such as maintaining a consistent sleep schedule, creating a relaxing sleep environment, and avoiding stimulants before bedtime, we can optimize brain health and enhance cognitive performance.

Exercise: Energizing the Mind

Physical exercise is not only beneficial for cardiovascular health and physical fitness but also plays a vital role in supporting brain health and cognitive function. Engaging in regular aerobic exercise has been shown to increase brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons. This, in turn, enhances neuroplasticity, the brain's ability to adapt and reorganize itself.

Numerous studies have demonstrated the cognitive benefits of exercise. Regular physical activity has been associated with improved memory, attention, and executive function. Exercise also helps reduce the risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's. Furthermore, the positive effects of exercise on mood and stress reduction can indirectly enhance cognitive performance. By incorporating physical activity into our daily routines, whether through cardiovascular exercises, strength training, or even brisk walking, we can invigorate our minds and nurture brain health.

Synergistic Effects

While diet, sleep, and exercise each have unique contributions to brain health, their effects are not isolated. In fact, they interact synergistically, reinforcing the benefits derived from each individual lifestyle habit. For instance, exercise has been shown to enhance sleep quality, leading to improved cognitive performance. The same principle applies with negative lifestyle habits, for example being heavily sedentary can result in restless sleep as well encouraging weight gain. Practicing positive habits for diet, sleep and exercise will go a long way to having a healthier and better functioning brain.

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eSports

NeuroTracker Study Reveals Esports Athletes Need Better Nutrition and Sleep

June 16, 2023

For the first time new research shows the effects of poor diet and sleep quality on the cognitive functions of professional gamers.

Esports is a tremendously popular activity, rapidly outgrowing traditional sports. Success requires high levels of attention and cognitive abilities, perhaps more so than any other domain of human performance. That said, cyber athletes notoriously train for excessively long hours, typically at the cost of their physical health. Surprisingly, how these lifestyle factors affect these professional players’ cognitive prowess has previously gone unstudied. A new study carried out by researchers at Texas A&M University sought to establish the diet and sleep qualities of a large number of elite Esports gamers, and to investigate the effects on their high-level cognitive abilities. Here we will reveal what was discovered.

The Context of Esports Performance

Though some research has found certain physiological demands of Esports competition to be equivalent to the demands of professional rugby play, excellence in Esports requires exceptional mental skills to succeed at the highest level. This is especially so for professional action-based video gamers, who need to possess superior situational awareness and decision-making abilities, as well as execute complex actions with blisteringly fast mental processing speeds and lightning quick motor-skill reflexes.

Previous research has found Esports athletes do not meet well established criteria for healthy diet and sleep, yet the effects of these on cognitive performance has not been sufficiently studied. And so the influence of nutrition and rest on Esports performance has been a lingering question. A group of researchers specialized in sports science, nutrition, and sleep, designed a comprehensive study to shed light on this question.

The cognitive abilities of gamers have traditionally been assessed through a series of tests that separately assess specifically isolated cognitive functions. However, how well these measures relate when integrated under the extreme demands of Esports performance is not clear.

The integrated cognitive demands of NeuroTracker

For this reason, the researchers selected NeuroTracker as a cognitive benchmark that integrates a range of high-level cognitive functions. It has been demonstrated in previous sports science to be a highly relevant assessment, yet still provide well controlled testing environment for study purposes. NeuroTracker has also been used in Esports research to characterize the unique abilities of professional gamers, as well as to compare them against athletes in different sports.

What Was Studied

384 elite Esports athletes enrolled in the study, with a total of 119 participants (103 males and 16 females) completing a rigorous battery of assessments over an 8-10 day period, meeting the criteria for statistical analysis. The majority of participants included in the study findings were players of action-based video games, such as Fortnite and Valorant.

The assessments covered 4 areas:

1. Surveys – these included the Gaming History Questionnaire, a demographic survey, a medical history survey, a vision screening assessment, the Pittsburgh Sleep Quality Index (PSQI), the Modifiable Activity Questionnaire, as well a daily pretesting survey which included reports on body composition, hours of sleep, and the Stanford Sleepiness Scale.

2. Nutrition – diet, fluid intake and urine color were recorded over 10 days through a comprehensive and detailed 24-Hour Dietary Recall software reviewed by a professional dietician.

3. Sleep monitoring – participants wore a biometric device which collected continuous data heartrate and sleep activity.

4. NeuroTracker Cognitive Assessment - using the NeuroTrackerX remote training application, 20 training sessions were completed by each participant over 8 days. This included baseline assessments incorporating 3 Core sessions and 1 Sustain session (used as a cognitive stamina and resilience assessment) on the first and last days, with 2 Core sessions per day in-between.

What Was Found

The detailed assessments revealed the following findings on the gamers’ activity levels.

Gaming Activity

Participants averaged 6.3 days of gaming per week with 4.8 hours of gameplay per session, and up to 14 hours gameplay per day.

Sleep Activity

Participants slept for an average of 7.4 hours, taking around 10 minutes to get to sleep. Average sleep quality was found to be in the range of moderate to severe sleep disturbance.

Waking state was measured on a scale from 1 (very alert) to 8 (barely conscious), with participants averaging a score of 2.8.

Diet Activity

Average intakes over the 10-day period were analyzed against established recommended intakes. Most participants did not meet USDA guidelines for magnesium, zinc, folate, omega-6 and omega-3 fatty acids, vitamin D, and choline.

Similarly, most participants exceeded cholesterol, sodium, and saturated fat recommendations, and overall were way below guidelines for consumption of healthy quantities of vegetables, fruits, whole grains, and dairy intakes.

NeuroTracker Performance

NeuroTracker speed threshold measures over 18 sessions

The speed threshold results of the participants averaged 1.52. Improvements in NeuroTracker scores over the 20 sessions averaged around a 50% increase in speed thresholds.

Comparative data analysis showed that the participants matched the levels of elite sports athletes on NeuroTracker, but not the level of world-class professional athletes.

The Effects of Diet and Sleep on NeuroTracker Performance

Significant positive associations were found between overall NeuroTracker scores and the following nutrients: magnesium, phosphorous, potassium, sodium, zinc, selenium, thiamin, niacin, vitamins B6 and B12, folate, cholesterol, saturated, polyunsaturated, and monounsaturated fat, omega-6 and omega-3 fatty acids, and choline.

Additionally, and although there were variations in levels consumed, overall inadequate consumption of vitamin D, riboflavin, phosphorous, vitamin B12, and selenium was also associated with reduced performance on NeuroTracker.

Of particular interest, throughout the NeuroTracker training program, participants who met the recommended amount of protein consumption performed significantly better than those that did not. As NeuroTracker learning rates are an indirect measure of neuroplasticity levels, this suggests that a lack of protein hampered their ability to neurally adapt to the cognitive demands of this task.

This may have implications for the broader influence of dietary protein levels on neuroplasticity and learning abilities.

The Sustain session measures correlated strongly with the Stanford Sleepiness Scale score, with lower scores equated to increased sleepiness. Less average sleep showed a similar relationship with lower scores, but to a lesser degree.

Takeaways

The researchers concluded that Esports athletes have a clear need for nutritional interventions rich in protein, vitamins, and minerals to improve cognitive abilities relevant to their performance needs. Likewise poorer sleep quality, as measured by the Stanford Sleepiness Scale, had a clear negative impact on cognitive performance.

Overall, this first study of its kind provided convincing initial evidence that healthier lifestyle modifications can allow esports athletes to further optimize their performance.

Lastly, as NeuroTracker learning rates may correlate well with how efficiently Esports athletes can benefit from their rigorous training regimes, it would be valuable for future research to investigate if improved intake of certain dietary components, such as protein, can enhance responsiveness to conventional Esports training programs.

Reference

Nutrition, lifestyle, and cognitive performance in esport athletes (open access paper)

Jenna B. Goulart, Logan S. Aitken, Saman Siddiqui, Marisa Cuevas, Jacqueline Cardenas, Karen M. Beathard and Steven E. Riechman.

Department of Kinesiology and Sport Management, and the Department of Nutrition, Texas A&M University.

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