Feeling stressed? Need a break? Fancy spending a few days in paradise to learn how to meditate?Better still would you like to learn more about how your brain works AND simple things you can do every day to be more creative, make better decisions, manage your mood?The SYBO retreats might be just the thing for you!!The venue is the beautiful Greek Island of Mykonos.Your hosts are the beautifully-bendy Jasmyn (see photos) & yours truly: the brain-besotted Dr Jack LewisWe are now offering a fantastic, luxurious, Stress-Busting, Yoga & Meditation Retreat by day with a selection of intellectually-stimulating Brain Talks just before lunch each time, freeing up the afternoons for exploration of the island’s many beaches.Meditation is clinically-proven to reduce stress. So if you’re feeling washed out after a particularly tough start to the year this really will help you to Sort Your Brain Out. It might just change your life. Jasmyn talks everyone through the various yoga moves, in a mixed group of beginners and advanced practitioners, and then concludes with a guided meditation session. These dawn and dusk sessions are complemented with several talks that explain, amongst many other things the science of meditation and why it’s so good for brains. Once a person truly grasps why mindfulness meditation is so good for health of body and brain they naturally become motivated to incorporate it into their daily routine back in the “real world.What to expect from the Neuro-Infused Art of Peaceful Living Retreats this spring / summer?The villas are in a very private neighborhood in Mykonos, Greece.The properties have 4-5 rooms each, sleeping maximum 10 per house.These neuroscience-infused Art of Peaceful Living™ programs lasts 5 days and includes:
- 21-25th May (now fully booked)
Vegetarian breakfast and lunch
Twice daily yoga and meditation practices
Either a treatment at a local day-spa or an in-room massage
All for £1,550 (€2,120) for the Spring retreat during 21st-25th May (SOLD OUT)Did I mention there is a pool?Also please bear in mind that if you want to arrive a few days early or leave a few days later we may be able to arrange accommodation for you at the villa during this time.The rooms each have a queen bed and most have private bathrooms.Every morning, as the host (Jasmyn) prepares your breakfast and lunch, she gives instruction on how to prepare these “plant-based” meals in your kitchen at home as part of the included Look Alive™ Nutrition workshops. These workshops will have recipes, and detailed explanations about why eating a plant-based is beneficial to brain-function and chemistry, physical performance, treatment of psychological disturbances and disorders, as well as a know-how to have your kitchen prepped and ready for easy to make and quick recipes.Yoga classes are all multi-level and while the morning classes can be vigorous exercise, the evening classes are relaxing and recuperative. The morning Vinyassa Yoga classes are more dynamic for beginners to advanced practitioners, and are immediately followed by a meditation class to settle the minds before the day’s activities. And of course there is no obligation to attend classes, so whether you just fancy a lie in or want to go off one afternoon for a wander, that’s totally up to you!Activities include additional excursions on the island, lounging by the on-property pool, or venturing to any of the island’s other many delights.Yoga-Nidra sessions are given at sunset following a gentle Yin-Yoga Flow class incorporating techniques of thai-massage, to restore you and prepare you for the next day’s Vinyassa Yoga sessions or for going out that night! Dinners are not usually included to give attendees freedom to roam in the evenings (unless you request to have a special dinner prepared instead of lunch).Sort Your Brain Out Retreats are 5 days of true luxury living. Treating the body and brain to wholesome, delicious food, body balancing exercise and gentle meditations, all in the privacy of the Maera Villas – with the endless view of the Mediterranean from each of the properties.Bespoke Corporate Retreats for groups of 5 or more people can also be discussed.For enquiries about availability please feel free to drop Jack an email: firstname.lastname@example.org
Daily brain talks from Dr Jack on:
Changing Your Brain
Neuroscience of Creativity
Neuroscience of Meditation
Neuroscience of Temptation
In the Smart Drugs chapter of the book I wrote with Adrian Webster “Sort Your Brain Out” we argued that of the various nootropics available in this day and age it makes sense to give preference to substances that have been around for eons rather than the new kids on the block. This really is the only way you can enjoy the benefits without having to worry about the potential unknown long term problems and side effects.
The brain benefits of regular coffee drinking were described, but due to space limitations we were only able to discuss a few other substances. This month’s blog highlights some of the many published studies that have indicated a wide variety of health benefits associated with regularly imbibing green tea – something that people have indeed been doing for hundreds of years.
Green & Black
Camellia sinensis is the name of the plant that gives us white, yellow, green, black and oolong teas. Black tea has more than twice the amount of caffeine as green tea, whilst green tea has more polyphenols (the very antioxidant substances that mop up all those dangerous free radicals). The difference in concentrations of these substances can be accounted for by the fact that black tea requires fermentation before preparation – which increases the caffeine content and decreases the polyphenol content – whilst green tea is prepared from unfermented leaves.
All The Tea In China
Green Tea has been used in traditional Chinese and Indian medicine for thousands of years where it has been exploited for it’s stimulant, diuretic and astringent properties; not to mention improving heart health, flatulence and body temperature regulation. The stimulant effects are thanks to the alkaloids contained within the tea leaf including caffeine, theobromine and theophylline. As green tea contains about half the caffeine of black tea and MUCH less than a cup of coffee, dosing yourself with green tea throughout the day is much less likely to disrupt your sleep come bedtime than the other options.
Typing “green tea” into an internet search engine yields a huge number of websites dedicated to promoting the ubiquitous benefits of regular green tea ingestion to improve the effectiveness of exercise, improving weight loss and even helping to manage diabetes. Of course its always difficult to know which sources you can and can’t trust. Hard data is required to establish whether green tea really does help to ameliorate symptoms of the various complaints for which it has been traditionally recommended.
Is Green Tea Really Good For You?
Yes! When individual research studies are published in a peer-reviewed scientific journal they can provide evidence to support or reject any particular scientific hypothesis, but a single study cannot “prove” or “disprove” any given theory. Meta-analyses are much more powerful in this regard because they look at many different studies all investigating similar hypotheses. If, despite being conducted on a completely different group of subjects, often in a completely different location and undertaken by a different group of researchers, they all point towards the same conclusion this provides for a much more powerful argument to support, or refute, any given claim when the consensus points to a benefit. Just looking at the meta-analysis data it has been confirmed that green tea is effective at lowering blood pressure, reducing risk of several different cancers and improving cardiovascular/metabolic health, to name but a few.
Any Brain Benefits of Green Tea?
Drinking green tea has long been associated with relaxation and, indeed, scientific investigation has now backed this up. Epigallocatechine-3-gallate, the most active of the tea polyphenols (known collectively as “catechins”) is found in much higher quantities in green tea than other teas and is known to inhibit an enzyme that converts cortisone to cortisol. Cortisol is a so-called stress hormone and cortisone the inactive form. By preventing the enzyme in question – 11 beta-hydroxysteroid Dehydrogenase Type 1 – from doing its job, the active ingredient of green tea is able to reduce levels of the stress hormone. (In case you were wondering, the other 5 catechins are: catechin, gallaogatechin, epicatechin, epigallocatechin and epicatechin gallate).
Can Green Tea Can Improve Cognition?
Yes! Anecdotal accounts of the brain benefits of regular tea drinking in the elderly inspired research to establish whether green tea really could improve cognition. Over the last ten years huge amounts of data have been generated on this topic. The more green tea a person consumes, the lower prevalence of cognitive impairment (Full article available for free). Early research trying to ascertain the mechanism by which such benefits are realised demonstrated that spatial cognition was improved in rats that drank water infused with polyphenols from green tea (full article available for free).
In the last few years experiments dosing healthy, younger humans with green tea versus placebo have demonstrated an increase in functional connectivity between frontal and parietal brain areas during a working memory task (Full article available for free). Bearing in mind that improvements in working memory can translate into better fluid intelligence and therefore a higher score in the IQ test – swapping green tea into your daily hot drink regime might make sense for your brain’s sake as well as your body’s.
I also do a weekly science podcast called Geek Chic’s Weird Science which you can download for free from iTunes or alternatively, if you’re not an iPhone or iPad user, you can download/stream it from a variety of online sources such as Podbay, Libsyn, and PodcastChart, amongst others!
From time to time the peripatetic life of a freelance neuroscience broadcaster and consultant can lead to some fantastic moments of serendipity.
Last December, at the annual BNA Christmas symposium, I screened a 10 min teaser of a series of interviews I conducted at the British Neuroscience Association Conference in the Barbican last Spring. The aim of these mini-films is to make the impressive work done by some of the world’s leading neuroscientists interesting and accessible to all by discussing the latest revelations from the world of neuroscience in plain English. Having to learn to use editing and 3D motion graphics software on the fly has made this a slow-moving yet intensely rewarding project. The teaser is *very nearly* ready to go up on the BNA website. Eventually, it this project will comprise a series of 8 x 3 min films that will enable any curious mind to get a sneaky peek at the fruits of several globally renowned scientists’ thoughts about the latest brain research direct from the horses’ mouths. Here are three snippets from the first cut to give you a taste.
After the inaugural screening of the “British Neuroscience Conversations” teaser, a Ph.D. student who had been in the audience kindly took the time to engage me in conversation about her research. In so doing she introduced me to the wonderful world of psychoneuroimmunology. In a nutshell, it turns out that music can accelerate healing not by just making people feel happier upon hearing the music, but by actually impacting upon the immune system. For the scientifically literate amongst you here is her excellent review paper, hot off the press (published earlier this month). In a previous blog I described research showing that healing times after routine gall bladder surgery were significantly sped up simply by giving patients a view from their sick bed of grass and trees (rather than a brick wall). And given the robust increases in certain immune cells (immunoglobulin A) and decrease in stress hormones (cortisol) outlined in the Fancourt et al (2014) review paper – it seems likely that soothing low tempo music could be added to the mix to create an even more effective healing environment.
At the Chelsea and Westminster hospital, where Daisy Fancourt and her colleagues are based, they have a regular program of live music performed in a fantastic space at the very heart of this beautifully designed building. The aim is not just to allow the patients to benefit from the mood and health promoting properties of music, but the staff too. Doctors, nurses and other health care practitioners can often be found stopping by to listen to the live music for a few minutes whenever their snatched opportunities to wolf down a sandwich or gulp a cup of coffee happens to coincide with a performance.
In a second coincidence the very next day I met up with my cousin for a couple of beers. He is an acoustician – a physicist who consults for property developers and re-developers on how to manage the acoustics of living spaces, working spaces, learning spaces, healing spaces and musical performance spaces. I mentioned what was going on down at the Chelsea and Westminster and he responded by introducing me about The Essex Study. In a school in Essex three different classrooms were kitted out with “re-verb dampening” panels that attenuate certain acoustic features known to make hearing the voices of other people more difficult over the background noise. In untreated rooms the unattenuated echos tend to lead to a positive feedback loop – students find it harder to hear each other over the reverb so raise their voices to be heard – which upon multiple iterations gradually increases the overall volumes levels, making teaching very difficult and teachers very hoarse!
As well as subjectively rating various aspects of the rooms with the greater re-verb reduction more highly, teachers also found it much easier to teach classes in rooms with the larger degree of sound dampening; stating that in normal classrooms those same groups of students were usually much more unruly. Although the students’ academic outputs were (unfortunately) not tested in the four different environments with varying degrees of echo dampening, the teacher’s anecdotal testimonies regarding how much easier it was to teach in the acoustically tweaked classrooms were compelling nonetheless (see Appendix B, p29).
I wonder about the potential for crossover between these two distinct areas of research. Might excessive reverb caused by the acoustical properties of hospital ward architecture could potentially impede healing? Perhaps by increasing cortisol, high levels of which suppress the immune system? Mozart Effect notwithstanding might musical activities, perhaps between lessons, potentially promote learning by helping students reduce high levels of cortisol that might be induced by social strife (bullying, the inclusion / exclusion roller coaster of teenage friendships) not to mention exam-related anxiety? Is anyone out there looking into these things? If so, please do drop me a line and let me know about it.
In addition to these monthly blogs I tweet on a daily basis about articles in the lay press that give a neuroscience-informed (#neuroformed) insight into human behaviour and brain health. If you’d like to follow me then please click here.
On Tues 2nd November a beautifully shot episode of “Plain Jane” airs across Europe on MTV at 21.00 (GMT). British fashion journalist, Louise Roe, takes sweet but slightly awkward, inelegant young women and transforms them into confident, gorgeous divas.
The aim: to hone their raw potential into a final product that enables them to win their secret crush.
In a nutshell: Louise meets “Jane” who explains why she just can’t seem to make a good impression, they go shopping, “Jane” gets some expert date training, confronts phobias via adrenaline sport and then turns up to a lavish date in an exotic location to seduce her man – a man who has no idea who his date for the night will be. Sure, you’ve heard it all before, except that in this particular makeover show they’ve injected some brain science!
Last summer, MTV invited me out to the beautiful alpine lake town of Montreaux (directly opposite the iconic mountains of Evian bottle fame) to provide a little brain-informed date training.
Having a neuroscientist provide inspiration to a girl trying to get ahead in the love game may sound a bit odd, but at the end of the day it is the brain after all that produces the experience of love in the first place.
The “Plain Jane” of this episode goes by the name of Sarah – a tomboy by day and a little bit too slutty by night. Her difficulty essentially boils down to the fact that she simply tries too hard and becomes clumsy when in the company of guys she really likes.
Once her shopping trip to Geneva and morning at the local Swiss finishing school were successfully completed, I coached her with a few choice tips on how to get the best out of her brain when chatting with the hottest young gentlemen that the Swiss Alps had to offer.
She was given the opportunity to practice putting this advice into action with a medley of men from the European brat pack in a beautiful hotel that looks out across the serene grace of Lake Geneva.
On a date, if one person perceives the other to be uncomfortable then that makes them feel uncomfortable too, setting up a downward spiral.
However by thinking about the signals that your body language, tone of voice, enthusiasm with which you embrace certain topics of conversation sends out, an explosion of dopamine and serotonin can be triggered in the other person’s brain to make them feel comfortable and happy.
I explained to Sarah the mechanisms at work in her brain that lead to her trying too hard to impress and the influence that this subsequently has on her date’s brain state. I spoke with her about how the adrenaline and cortisol release that can put a person on edge can also be harnessed to produce a spark of excitement. I explained ways in which she can wield the power of the oxytocin neurohormone that, when released in the brain, leads to feelings of trust, comfort and bonding; luring that man into her spell.
How much of this ends up hitting the cutting room floor and how much into the final cut remains to be seen. Either way I think that MTV deserves a little credit for being forward-thinking enough to employ a neuroscientist as one of their dating coaches in the first place! Personally I’m going to be watching on Wed at 9pm because I’m really keen to find out whether or not she got her guy. She was firing on all cylinders when I last saw her so I’m cautiously confident that it might just have gone her way. Plain Jane, 9pm, Wed 2nd Nov, MTV.
In addition to these fortnightly brainposts you can also get my daily #braintweet – pearls of brain science that I distil into 140 characters – by following me on Twitter.