I haven’t had a new TV series on the box for quite some time, but at 9pm tonight on Sky channel 279 my latest series Secrets of the Brain hits our screens. The first episode is all about memory. I take on the reigning world memory champion in a devilishly difficult mnemonic challenge and learn from him the techniques he uses to retain mind-bogglingly large amounts of information in a surprisingly short period of time.
Secrets of the Brain is also available to stream in ultra-high definition at www.insight.tv and the first 3 episode have already been released, available to view at your leisure, anytime. Over the course of each of these 10 x 1 hour episodes we explore the depths of human brain function by meeting people with amazing brains and others with extraordinary brain malfunctions.
I hang out with the Iceman Wim Hoff to understand how we can all plunge ourselves into icy water with minimum discomfort by following a few simple techniques. I meet an amputee whose state of the art prosthetic limb has enabled him to conquer his phantom limb pain. I go car racing around the track at Goodwood as part of my investigation into how our perception of time can expand and contract according to what we happen to be doing at the time. I spend an uncomfortable night wired up in a sleep lab, meet people suffering with narcolepsy and keep some student guinea pigs up all night to gain a better understanding of the importance of sleep. I get hammered to investigate the effect of alcohol on creativity. I interview one of Europe’s leading ophthalmic surgeons as he conducts surgery to implant a telescopic lens into the eye of a patient suffering with macular degeneration. I meet someone with acquired prosopagnosia, who is completely unable to recognise faces, even those of his nearest and dearest. I dine on a delicious multisensory feat with a synaesthetic man to get a handle on how our sense can get cross-wired. Throughout this adventure I’m accompanied by Pete Heat; a man with hundreds of tricks up his sleeve that really help bring the science to life with some brilliant magic.
All this, and more, coming up over the next few weeks in what I genuinely think might be my best TV work to date. The Brighton-based production company who made the series – Lambent Productions – are some of the loveliest TV people I’ve ever worked with. Every single member of staff went above and beyond the call of duty to make this series as good as it could possibly be. I’m very grateful to everyone who gave their absolute best every day and in particular Ollie Tait (co-MD of Lambent) with whom I worked very closely throughout. It’s always great to work with people who make you feel relaxed in front of camera and they really did make me feel extremely comfortable and relaxed. I’d almost go so far as to say a part of the family. And I really hope that comes across…
As well as these monthly blogs you can also follow me on Twitter. Also, in addition to my first book Sort Your Brain Out, my second offering Mice Who Sing For Sex is now available to preorder. It is the book of the Geek Chic Weird Science podcast I do with Lliana Bird, telling the story of over a hundred weird and wonderful nuggets of research to hit the press from many different scientific disciplines.
I love Channel 4’s Gogglebox. In case you’ve never had the pleasure – it’s a TV series where everyday British people’s living rooms are fitted out with TV cameras to capture the spontaneous conversation that arises as they sit together watching the week’s big shows on their own television. Watching people watching television may not sound like a particularly interesting way to pass the time but I personally find it absolutely fascinating. In fact, I’ve tried on several occasions to convince my friends to be filmed watching Gogglebox with me so that we can launch a YouTube channel where friends and families all over the country can post their own videos of their own running commentary as they watch people on television who themselves are watching television. That way, viewers of this meta-Gogglebox channel can amuse themselves by watching people on the telly who are watching people on the telly who are watching telly.
Am I the only one to find this prospect tantalising?
Apparently so. Nobody’s ever taken me up on the offer…!
Gogglebox has a strange way of making me feel connected to my fellow Brits up and down the length of the nation. Why? I think it’s because for such a wide diversity of households, featuring such a variety of people who seem, at first glance, to be completely different yet deep down clearly share a very similar set of values. It’s surprisingly satisfying to find that you share certain strong opinions, make similar observations and perhaps most tellingly read between the lines in a similar way to people of a completely different age, regional dialect, sex, ethnicity, socioeconomic status and/or sexuality. For example, I find myself agreeing with most of the observations made by the father and two sons in Nottingham, yet the slang that the Brixton girls use are the words most familiar to my ear. So, bizarrely, I find myself identify most closely with three guys of south Asian origin and two girls of Afro-Caribbean origin.
It reminds me that being British ain’t so bad after all and that feeling proud of my nation (rather than a little bit apologetic, as our default setting seems to be under normal circumstances) is not such a terrible thing. Jeremy Paxman’s brilliant book: “The English” started this process in me many years ago and now Gogglebox has picked up where he left off but applying this newfound pride to the whole of Britain rather than just England. I like my weekly reminder that the average, everyday, normal British person can be both amusing and insightful. I enjoy contemplating that, despite our varying outward appearances, accents and slang, scratch the surface and we’re actually much more similar than we are different deep down, on the grand scheme of things. It genuinely warms the cockles of my soul…
Anyway, I digress. The main reason I wanted to blog about Gogglebox this month was not just to sing its praises in terms of it’s capacity for promoting a much needed sense of national togetherness, but rather to point out a simple tweak to a common habit that takes place in living rooms all over the UK. This could genuinely help each and every one of us to take some simple steps to avoid developing Type II diabetes. So you could view this as my small offering in the battle against the rising global obesity epidemic.
Greater Manchester’s contribution to Gogglebox – the Malones – are a family unit comprising a husband and wife accompanied by two teenage sons and several huge dogs that are clearly an intrinsic and dearly loved part of the family. One ever-present feature in their segments of the show is a huge box of sweets or plate of cakes and biscuits placed slap bang in front of them on the footrest siting between them and the television. Every single time I see this I think to myself: bad idea. It may seem perfectly harmless, hospitable even, but in a world defined by the overabundance of sweet, fatty, delicious foods it’s already hard enough to reduce calorie intake to a reasonable level without having temptation permanently within your field of view! With a couple of simple tweaks a scenario that actively promotes the mindless nibbling that inevitably leads to weight gain can be converted into one that helps us to limit intake of foods that are naughty but nice.
The first thing you should do if you’re keen to reduce the amount of food you eat late at night, whilst unwinding in front of the telly after a tiring day, is to never eat straight out of the packet. When our mind’s are distracted by a TV show or film we simply don’t notice how much food we are eating and so we eat lots without really appreciating it. Whilst the Malones nearly get this bit right, they take the approach of emptying the entire tray of Mr Kipling’s pies onto a large plate for everyone to help themselves to. I would argue that a better strategy would be to put just one or two out on a small plate. That way if they want more then they have to put in effort to go and get it from the kitchen. Several studies have shown that the smaller the plate, bowl, serving spoon etc used to hold the food, the less of it ends up being consumed. Better still, cut these small cakes in half or quarters and empty them directly onto the plate to further encourage a lesser calorie intake by reducing portion size.
The second brain hack is to move the plate or bowl out of your field of vision, rather than having it sat directly in front of you. Out of sight, out of mind. The more frequently your eyes catch sight of the snack food, the more temptation you have do resist. If you move it out of view you’ll have less temptation to fight.
Thanks to the Malones, I have started applying these simple brain hacks in my own life. I’ve always been partial to Cadbury’s chocolate fingers. But I’d often go through a whole packet in a night without really remembering munching through them. Having been reminded by the Malones of my tactical error, I now load up a shot glass with half a dozen fingers and put the box back in the freezer (yes, in the freezer). I then place them outside my line of vision directly to the right of my head where I can only see it if I turn my head 90 degrees.
The result of using this simple brace of brain hacks on a daily basis is that, when I switch off the box to hit the hay at the end of an evening of being a “sofa sloth”, I’ll typically find that that there are still a couple of uneaten chocolate fingers left in the shot glass. That’s something that simply never happened when I ate straight out of the box. By dishing out a small portion I set the maximum dose to a modest number of calories. And by positioning them out of sight, I ended up completely forgetting that they were even there, reducing the amount of fast-release carbs yet further!!
Instead of eating a couple of dozen chocolate biscuits in one sitting, this simple tweak to my daily habit means that I’m now only munching my way through four, five or six of them. The best bit of all? It requires no mental discipline from me whatsoever to resist the temptation.
I’m even starting to see a comeback of something whose days I thought were long gone – my six-pack is mysteriously beginning to re-emerge (well, to be honest it’s only really visible when I’m stretched out in the bath or on the beach, but it’s a step in the right direction!!
In addition to these monthly brain blogs you can follow me on Twitter for a daily dose of breakthroughs in brain science. My new book – Mice Who Sing For Sex is now available to pre-order. It’s a compilation of the strange and wonderful science stories to emerge in the press over the past two years in the Geek Chic’s Weird Science podcast presented by Lliana Bird and I. And finally my brand new series “Secrets of the Brain” will soon be available to stream from the Insight TV website.
Have you ever heard of the Iceman? He is a remarkable Dutchman who has developed what seems like genuine superpowers. His many accomplishments include hiking up Mount Kilimanjaro wearing just hiking boots and shorts, swimming underwater for over 50m in a frozen Finnish lake and running a marathon 200m north of the Arctic Circle. However the most impressive thing about this particular real-life superhuman is that far from claiming to be unique, instead he boasts that anyone can do it. In the process of taking steps to prove this to the doubters he has brought the Wim Hoff method under scientific scrutiny which has led directly to an amazing discovery – we really can control our immune systems!!
I choose to write about this now because on 1st Jan 2016 I had to shrug off my hangover to fly to Amsterdam. On the 2nd Jan 2016 I met up with a Professor of Immunology to discuss the latest published scientific studies on the Iceman and his disciples designed to test and ultimately explain the mechanisms though which their impressive abilities to withstand the pain of freezing cold temperatures might be achieved. Then on the morning of 3rd Jan 2016 I finally met Wim Hoff and by midday, after just an hour’s training, I was neck deep in a cold lake in the middle of the Dutch countryside with 300 enthusiasts. Life can be strange sometimes.
What I learned over the course of these few illuminating days in the Netherlands at the beginning of the month is that the Wim Hoff technique essentially involves three key processes: hyperventilation, cold immersion and a meditative mind state. Better still, each stage actually feeds into the next in a scientifically plausible manner.
Hyperventilation – what is it good for?
When we think of hyperventilation most people focus on the fact that it will saturate the blood with oxygen thus enabling more energy to be released when performing some kind of physically or mentally demanding task. Of course by breathing in and out, deeply and rapidly, for prolonged periods of time (in my case 3 sets of 30 full inhalation/exhalation cycles) as well as increasing oxygen input it will also eliminate more of the major waste material of metabolism that is carbon dioxide. And this, it turns out, is the most important part of the equation when it comes to withstanding environmental temperatures that would usually be deemed to be painfully cold.
When carbon dioxide is dissolved in your blood it forms a weakly acidic solution called carbonic acid. So the more carbon dioxide in your blood the more acidic it is. Conversely by removing more and more of this carbon dioxide from solution you can consciously exert control over your blood’s pH by making it increasingly alkaline. In fact, it turns out that a pro like Wim can shift his blood pH from 7.2 right up to a more alkaline 7.85. Now that might not sound like a huge difference, but bearing in mind that on a scale that runs from 1 (extremely acidic) to 14 (extremely alkaline) this make 7.2 more or less bang on neutral and 7.85 is getting into the realms of weakly alkaline.
Alkaline blood – so what?
So what happens if you make your blood weakly alkaline through a few bouts of hyperventilation. I’ll give you a clue, why would women in the process of giving birth to a child instinctively hyperventilate? Pain relief. You see what Wim stumbled upon as he was experimenting with different techniques to try and find the peace of mind he sought during the years after his wife died in 1995 leaving him to raise 4 children single-handedly was that by making your blood every so slightly alkaline you render pain receptors inoperable.
There is a special “trimer” protein inside your skin’s nociceptors – the specialised receptors embedded in your skin that send electrical messages to the brain that end up being perceived as painful whenever a potentially damaging stimulus (like extreme cold) is detected in the environment. Trimers are so-called because they are formed from three separate strings of amino acids that wrap around each other to form a complex structure with a very specific function – signalling pain. But in the presence of slightly alkaline blood these three parts separate rendering the pain receptors unable to send any signals. Therefore the invigorating cold can be experienced in the absence of an associated perception of pain! So simple, but so clever.
How Cold Immersion begets a Meditative State
As I discovered on that cool day in early January, once you’ve got your blood alkalinity up through hyperventilation you can immerse yourself in cold water without feeling any pain. You do feel the cold, just with the aversive component of this experience switched off. And it was this experience of cold without pain that helped Wim to focus his mind not on the horrors of the past, not on the worrying aspects of the future, but to be centred entirely on the present. The exhilarating feeling of having the cold pressing in from all sides whilst in a state of undress. Getting into a meditative state through cold immersion was the only technique that reliably helped him to stay “in the moment” sufficiently to achieve the peace of mind he was looking for.
Wim Hoff is a lively character. Sitting still in peace and quiet is simply not his style. He is almost perpetually in motion. Any spare moment he will take the opportunity to do some chin ups, balance his body on his elbow like some kind of breakdance fiend or simply do the splits. And this is a part of the overall process of becoming the Iceman. In addition to the cytokines released in response to regular cold exposure, Wim’s body is also thought to release myokines – messenger proteins released from active muscles. The combination of these influences means that his DNA is being read differently from the rest of us more sedentary modern humans.
Hyper Life versus the Easy Life
It’s almost as if Wim has managed to trick his body into reverting to caveman mode. There is scientific evidence to support the hypothesis that after decades of leading a hyperactive, hyperventilated life including daily exposure to extreme conditions, every single one of his cells has started to read off a different set of genes to the rest of us. I’ve never met anyone with more energy, yet he doesn’t eat breakfast or lunch, just one (presumably huge) meal in the early evening, which is probably how our ancient ancestors dined having spent the whole day hunting and foraging for the evening meal. We modern men and women on the other hand spend our days ensconced in centrally heated / air conditioned homes and workplaces, spending the vast proportion of our days sedentary with packed fridges just a few steps away and so our bodies switch on genes that adequately support this easy life.
A New Perspective
Many diseases that used to kill off our ancestors in huge numbers are now firmly under control thanks to the marvels of modern medicine. Of those which still place our lives and quality of life in peril, several involve and element of over-activity in our immune systems; so-called autoimmune diseases like rheumatoid arthritis and multiple sclerosis, to name but few. Wim’s brave auto-experimentation, combined with his profound desire to bring his discoveries firmly under the scrutiny of science have enabled the revelation that he has incredible control over his immune system. He (and volunteers who have followed his approach under clinical conditions) can bring down the levels of pro-inflammatory IL-6 and IL-8, whilst boosting levels of anti-inflammatory IL-10 to the point where he doesn’t get sick when exposed to bacterial endotoxins. Whilst control subjects respond to the toxic injection by shivering feverishly within about half an hour, the Iceman sits there unperturbed by the nasties in his bloodstream. The potential to learn his technique in order to reduce overactive immune systems and thereby defeating various autoimmune diseases is bringing hope to many whom had previously lost faith in prospect of a cure.
In addition to these monthly brain blogs, you can follow me on Twitter (@drjacklewis) for daily updates on breakthroughs in neuroscience, buy my first book Sort Your Brain Out at all good bookshops and see me back on your TV’s very soon in two brand new series on insight.tv and Red Bull TV!
As my regulars will know I like to keep abreast of movements in the brain training game market. I’ve reviewed Nintendo DS’s titles from the Dr Kawashima, Lumosity and even some that weren’t specifically designed to improve cognitive functions, yet arguably do. Christmas before last I subscribed my parents up to Lumosity on the iPad. 24 months later my dad still plays on a regular basis. He’s up to 99.9% for his age group in every category bar 1 (where he is up to 99.7%!). This year I’ll be subscribing them to PEAK instead, because having regularly used it on my phone to kill time whilst in transit (or on the throne) for the best part of a year I genuinely think the (relatively) new kid on the block wipes the floor with Lumosity.
All the major players tend to include a core set of “classic” brain training games that are clearly inspired by neurological tests that have been around for many decades e.g. Go/NoGo, Stroop, N-back etc. Unlike their rivals who seem to be happy with the basic versions, PEAK seems to continually evolve each game by adding a twist or making each game a little bit tougher.
Take for instance working memory training – the only games for which there is any half decent published data in the peer-reviewed science literature supporting claims that it can actually improve cognition (and even that evidence is hotly contested!). The spatial working memory training games like PERILOUS PATH (memorise the position of the mines whilst they’re briefly displayed and then trace a path around them from random start to finish points), MEMORY SWEEP (remember and reproduce the position of illuminated blocks in larger and larger grids) and BOUNCE (guess the finishing point of a laser beam sent bouncing across angled mirrors distributed across the grid after a brief glimpse of where they are) have all been done before, but these are all great versions.
PEAK also takes simple versions of classic brain games and takes steps to improve them. For example, RUSH BACK involves simply answering whether each presented image is the same or different as the previous one. A 1-back task like this hardly challenges working memory because you can use iconic memory (the visual impression left in the mind’s eye for a few tens of milliseconds after any object disappears from view). They quite rightly class this as a test of “focus”, because if you lose concentration then it is easy to accidentally push the wrong button. Particularly when you’re trying to go as fast as possible to maximise points. Yet over the months they’ve introduced RUSH BACK PLUS – which is a 2-back task and two other aesthetically appealing variations on this game:
TUNNEL TRANCE – progresses from the 1-back task to the 2-back (same as the image before last?) to the 3-back (same as the one before the one before last) – this really has the potential to genuinely help people hold more information in mind when they are performing a real life task. It probably goes up to 4-back and beyond… if so, I simply haven’t performed well enough at the 3-back task to get promoted to the next level.
PARTIAL MATCH – the task is to rapidly decide whether the image is identical to the last image, completely different, or partially the same (i.e. same colour but different shape or same shape but different colour). This I have never seen anywhere before. I appreciate that PEAK are putting in the effort to innovate and that it took me a surprisingly long time to get the hang of. I’m always mindful that the harder something is to get the hang of, i.e. the more a brain finds it to be a challenge, the more resources are likely to be invested in reinforcing the relevant neural pathways in an effort to adapt the brain to improve that particular mental function. Speaking of which another game that was introduced very recently definitely deserves a special mention… HAPPY RIVER
A common symptom of depression is the tendency to ruminate over negative thoughts or emotions. An effective but simply remedy is to develop the habit of dwelling instead on the positive whilst disregarding the negative. Bear this in mind as you read on because I’m convinced that HAPPY RIVER can only be a power for good, which suggests that PEAK really are keeping an eye on the latest developments in psychology and neuroscience to find inspiration for their new game pipeline.
HAPPY RIVER involves reuniting a baby elephant with its mother. They are on opposite side of the banks of a river that have several rows of words streaming across it either from left to right or right to left. Each of the individual words acts as a raft. By tapping the screen the baby elephant hops forward. Your timing has to be accurate or else you’ll fall into the gaps between each word raft. You also have to be strategic because only those words with positive emotional overtones provide safe passage. Step onto a negative word and you’ll be tipped over into the rapids. So to successfully reunite the baby elephant with its mother you have to focus on the positive and avoid the negative – hence PEAK have created a game that could well encourage a habit that could ever so slightly nudge players towards a more positive outlook and greater mental health.
FLIGHT PATH challenges many different cognitive capacities. You start with a bird’s eye view of some lush green fields at the middle of which are 4 landing spots for airships that fly into view from top, bottom, left or right of screen. Each airship has a different letter and moves at a different velocity. Your task is to plot the movement of each airship so that they line up on the ground in an order that spells a 4-letter word. The airspace can get pretty crowded so half the challenge is to do what all air traffic control professionals do so well – stop the aircraft from smashing into each other and showering the sky with debris. For this game you need to think strategically, flexibly, linguistically, constantly updating the flight paths for a steadily increasing number of craft whilst simultaneously keeping your eye on an icon in the top right corner to win extra points. Although there is no published data yet to prove it, my hunch is that having to divide your attention across so many competing concerns and continually re-evaluate your priorities, will tune up brain pathways that would surely come in useful for any high pressured professional.
In addition to these monthly brain blogs, you can subscribe to my weekly science podcast (or get it on libsyn) and follow me on Twitter (@drjacklewis) for a daily dose of news articles describing the latest breakthroughs in brain science.
First I met a bona fide bionic man in Cambridge – that got me thinking about an essay I wrote whilst in my undergraduate neuroscience days. It explained, in great molecular detail, the obstacles that would have to be overcome for a robotic limb to ever adequately replace the functional repertoire of a severed one. In other words I described what it would take to do a “Luke Skywalker” (for those who actively avoid Star Wars: Luke is the hero who get his arm chopped off in a light sabre battle only to have an operation that replaces the severed limb with a fully-functional robotic one that he controls as effortlessly as the original).
Second I flew to Kyoto – to interview the Godfather of Androids, a man who has created some of the most sophisticated human-like robots in the world. Over ten days of filming I must have come face-to-face with over a dozen robots. Each time I thought back to something that happened, totally spontaneously, during a game of Jenga with Nigel Ackland – my real life Luke Skywalker.
Finally, Nigel performed a manouevre with his robotic arm that no human could with a mortal one. This event brought to mind a classic series of Japanese neurophysiology experiments from the lab of Professor Iriki. These studies expanded our understanding of how brains keep track of the space around us. In particular, how brains distinguish between parts of the environment that can be influenced with a extended arm (plus any tool that provides an extension), and parts that cannot (NB see in particular the original observations from 1996).
Consequently, this month’s brain blog is dedicated to a combination of…
Robotic Technology, Human Determination & Neuroplasticity
The parietal cortex of the primate brain (including the human primate) is responsible for, among several other important functions, our awareness of space. For example, damage to the patch of brain tissue that resides where the parietal lobe borders its temporal and occipital lobe neighbours can lead to neglect if it occurs on the right side of the head (See the images in this free classic paper on neglect if you want to see exactly where in the brain this is) – resulting in the person’s awareness of the left side of everything being highly compromised. Give someone with neglect a piece of paper with circles drawn all over it, asking them to place a mark at the centre of each, they only mark circles on the right side of the page. Ask them to draw a clock face and they will not draw the numbers on the left side (i.e. having successfully drawn a circle and the hours from 12 to 6 on the right hand side, they’ll typically omit the hours of 7 – 8 – 9 – 10 and 11 because they lack awareness of what should be on the left side of a clock face). They will only eat food from the right side of their plate. They will often even only shave the right side of their face, dress the right side of their body. Their awareness of “leftness” has been fundamentally compromised. Such is the importance of the parietal cortex to our awareness of space.
Towards the end of the 90’s and early 00’s researchers working with Japanese macaques trained to reach for food rewards observed that certain neurons would become activated if the treat was placed within arm’s reach. If the primates were provided with a croupier’s rake (usually used in casinos to collect up chips on gambling tables) then neurons representing nearby space that was previously out of reach would become activated once they gained experience using this simple tool to drag the food rewards towards them. The researchers even took it a step further by providing two rakes, one with a short handle and one with a long handle. Neurons representing space out of reach with the short handled rake became recruited into the “network of reachable space” when the macaques figured out they could use the short rake to pull the long rake closer and then use this to drag the treat from the opposite side of the table. Keep this in mind as you read the following account of bionic brain adaptation.
Bionic Brain Adaptation?
Nigel Ackland is a real life bionic man since a nasty industrial accident left his arm mangled and several subsequent botched surgeries led to his decision to have his right arm amputated from the elbow down. Shortly after this operation, he started to develop pain in his phantom limb. His NHS-issued “pincer” enabled him to gain some additional dexterity, but it did little to diminish the phantom sensation of his fingers and wrist locked into an extremely uncomfortable position. However once he started using a cutting-edge bionic arm, equipped with various pre-programmed five fingered hand movements operated via neuronal signals passing from his brain to the muscles at the end of his arm stump, not only did the phantom limb pain start getting better, but the phantom limb started extending gradually from his stump into the hand and fingers of his bionic arm.
Whilst playing Jenga with him for my new series Nigel did something quite remarkable, triggering the memory of those Japanese macaques. Reaching with his bionic arm to grab an awkwardly positioned brick, from his side of the table he could only present the back of his hand to the block he was after. Unlike the rest of us mere mortals Nigel can rotate the hand of his bionic arm at the wrist by 360 degrees. To reach the brick in question he simply rotated his hand 180 degrees to face the other way, and then grabbed the block he was after with his bionic thumb, fore- and middle fingers in the usual way. It immediately occurred to me that people with bionic limbs – who can do things a normal human limb can not – may be awakening neurons in their parietal cortex that represent areas of space that have never before been recruited into the “network of reachable space” in the history of our species. Now that is very cool.
In addition to these monthly brain blogs, you can subscribe to my weekly science podcast (via itunes, via libsyn) and follow me on Twitter (@drjacklewis) for a daily dose of news articles describing the latest breakthroughs in brain science.
I used to think that the practice of “mindful meditation” was exclusively the preserve of yogis, Buddhists and New Age hippies fresh back from an extended voyage of self-discovery around Asia. If you’ve ever found yourself caught up in a conversation with an over-enthusiastic traveler fresh back from their adventures you’ll know what I mean. Such folk have usually undergone a wholesale transformation from fairly conventional individuals into barefoot, sandalwood-scented, Thai-dyed, hemp shirt and trousers wearing, bead bracelet bedecked eccentrics who preach the stupidity of capitalism and the supremacy of the compassionate mind-set at any and all available opportunities. My attitude has changed fundamentally in recent months.
A recent review paper (in Nature Reviews Neuroscience, no less) evaluating the flurry of scientific investigations into the possible benefits of practicing mindfulness that have accumulated over the past ten years or so, has given me a fresh perspective. To my surprise it turns out that there is plenty of early evidence attesting to “beneficial effects on physical and mental health; and cognitive performance.”
WHAT IS MINDFULNESS?
Mindfulness is actually a very simple concept to grasp, if only we’d give it a half chance. From the moment we wake to the moment we go back to sleep our minds are cluttered with innumerable thoughts.
These thoughts tend to focus on the past and the future: conversations, experiences and interactions that occurred in the past and hopes, ambitions, fears and other concerns regarding the future. Mindfulness encourages the development of attention directing and emotional regulating capacities that enable us to focus on the present moment. Ultimately, by getting in the habit of focusing on what we target with our conscious awareness, rather than just allowing ourselves to be buffeted by whatever stimuli, thoughts or feelings happen to flicker through our minds, we can achieve a greater self-awareness.
There are many different ways of achieving a mindful brain state but typically the beginner is encouraged to start by focusing on their breath. They are asked to breath deeply, in and out, right into the belly to ensure their diaphragm is being used to full effect. Whilst performing these simple actions they are regularly reminded to bring their attention back to their breath whenever the mind wanders elsewhere, to notice the cool air passing in through the nostrils on the inhale and the warm air passing out again on the exhale. After a few minutes of this, you are usually instructed to re-direct the focus of your attention on different body parts, moving systematically around the body. Notice the feeling of clothing on skin, upward pressure of the floor (or the chair) on your buttocks – move your mind’s eye from your toes, gradually up through the legs, into hips, up your back, across your shoulders and down your arms to your finger tips.
FOCUS AND RE-FOCUS YOUR MIND
When thoughts pop into your head, as they invariably will, the idea is not to block them or force them out, but simply to acknowledge them without engaging too deeply; focusing attention back on your breath, or touch sensations in a certain body part.
It sounds extremely simple (too straightforward to result in any meaningful benefits surely?!) but most of us are ingrained with deeply entrenched habits of thought such as worrying about events in the past or future or perpetually seeking some form of stimulation that it can take a while to achieve the goal of quiet contemplation of bodily sensations for more than 20 or 30 seconds at a time. But for those who stick at it – regularly, intensively and consistently over many weeks and months – and gradually build their ability to stay in this mindful state for 5, 15, 30, 60 mins at a time, a wide variety of benefits are achievable. And the latest neuroscience studies into mindfulness are homing in on what it going on inside the brain as a result of all this practice.
To find out about how mindfulness changes the brain please click here.
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In part 1 of this blog I broadly described the benefits of mindfulness and what it involves. Here I dig into the detail, outlining the parts of the brain that appear, on the basis of a recent review of many brain scanning studies, to be most consistently impacted by the regular practice of mindfulness.
NEUROPLASTICITY IN ACTION?
Using MRI scanning to focus on differences in the physical structure of brains has revealed that the anterior cingulate cortex (highlighted in yellow in the below image), often implicated in studies of attention, is physically thicker and the underlying white matter denser in practitioners of mindfulness who are highly experienced as opposed to those who are relatively inexperienced.
Moderate to severe stress is associated with high levels of circulating cortisol (a “stress” hormone). This is associated with increased density in the amygdala (highlighted in red in the below image) – a structure deep within the tips of the left and right temporal lobes and vital for orchestrating rapid responses to perceived danger. Decreased tissue density is observed within several prefrontal regions and the hippocampus – which also resides within the core of the temporal lobes – serving several memory-related functions and vital for many aspects of cognition. Regular practice of mindfulness appears to reverse this. Cognitive impairment is reduced and presumably an increase in synaptic connectivity accounts for the increase in tissue density within the hippocampal / prefrontal cortex. The enlarged amygdala shrink – presumably due to reductions in the number of synaptic connections between neurons in this region – which is also associated with a reduction in anxious feelings / the attenuation of heightened perception of threat, back down to normal levels.
The default mode network (DMN) describes a group of brain areas that are activated in MRI brain scanning studies when participants are “in between tasks”. At first these activations were thought to reflect the brain at “rest” or in “default mode.” After a few more years of research, during which this same set of activations cropped up under circumstances that couldn’t reasonably be described as “restful” the original conclusion was revised. Considering all the studies in which the DMN kicked into action it seemed much more likely that it relates instead to “mind-wandering.”
In the original studies, when the participant was instructed to “rest” they would invariably use this period to self-reflect or daydream about something completely unrelated to the experimental task (I certainly did when I volunteered for various MRI studies – it’s impossible not to – anyone that’s seen Ghostbusters should know that).
A couple of years ago when I conducted a series of interviews (British Neuroscience Conversations) with various big hitting neuroscientists at the British Neuroscience Association’s conference, neuropsychopharmacologist Prof David Nutt pointed out that, if our “ego” or the “self” lives anywhere in the brain the Default Mode Network is the best candidate.
The medial prefrontal cortex (labelled DMPFC for the dorsal/upper part and VMPFC for the ventral/lower part) and posterior cingulate cortex (PCC), i.e. the core DMN regions, were less active in experienced versus inexperienced mindfulness practitioners. As one of the primary aims of many mediation practices is to selflessly accept thoughts and feelings in a non-judgemental, compassionate way – the reduction in these neural correlates of “ego” may well reflect a degree of success in this endeavour.
So inspired have I been by these revelations of fairly solid early evidence attesting to a likely neuroplastic impact of regular practice of mindful meditation on brain areas involved in modulating attention, emotional responses and perhaps even ego that earlier in the year I went to Mykonos for a retreat to immerse myself properly (opening the invitation to anyone who faniced coming along).
Since then I’ve gone on to develop a #brainboost campaign for Weight Watchers in order to help tackle the obesity epidemic by getting people’s brains ready for healthier eating by practising mindful eating, performing a bit of daily brain training to boost their working memory and learning some simple brain hacks, all with a view to eating more strategically.
During my research for this project I came across a nice little book on mindful eating that I would highly recommend: it’s called Eating Mindfully by Susan Albers. Personally I find a lot of books on this topic extremely cringeworthy, but Susan Albers describes the practical tips on how to avoid mindless / emotional eating through mindfulness in a very straightforward manner.
My own book “Sort Your Brain Out” includes a chapter on the kind of foods and eating habits that are good and bad for the brain. In addition, I do a weekly science podcast available on iTunes, audioboom, libsyn and podbay, with the delectable Lliana Bird who presents every Fri and Sat nights on Radio X. And I regularly share the best of the day’s neuroscience breakthroughs on twitter (@drjacklewis).
A new Vodaphone advert hit our screens recently and I hate it with a passion. My gym seems to have it on a loop at the moment and every time I see it I progress through a variety of emotions ranging from mild disappointment to abject rage. It starts innocently enough, depicting a bus weaving it’s way across a patchwork quilt of luscious fields. England’s green and pleasant lands, we might assume. The driver is keeping a kindly eye on his customers through the rear view mirror, a young woman is dozing on her man’s shoulder, a suited middle-aged businessman is reading his newspaper and a teenage girl is listening to music on her headphones. One row in front of our lovers a mum finds herself unable to pacify her crying toddler. We’ve all been there. It’s not a pleasant experience when the calm and tranquility is pierced by the ululations of an irate infant child. One-by-one the cast make faces betraying their discontent over the bawling nipper. In such situations – what can you do? Other than grin and bear it?
On this particular bus, in this particular locale, a hero is at hand. In a bid to bravely defend his belle from her rude awakening, that self same man (one row behind the squalling squib) unsheathes his smartphone. And using the “Power of 4G” summons a cartoon to his screen with which to mesmerise and thus pacify the aforementioned disconsolate child. Miraculously the tears dry up immediately, the sobbing quickly replaced by smiles and giggles of joy. Peace reigns over the bus once more and glances of appreciation ensue.
The boyfriend/man/husband presumably earns himself a family-sized haul of brownie points from girlfriend having demonstrating not just a strong capacity for empathy but a clear aptitude for child wrangling (what a great dad he could be!). Mum is palpably relieved that the blight to everyone’s day has been appropriately dealt with by this marvellous stroke of genius (so embarrassing when he plays up like that!). Even the stressed out businessman seems to have gone a few shades of purple lighter. The teenage girl goes as far as taking off her headphones, momentarily, to revel in the delicious, unexpected peace and quiet before breaking into a private smile. In the estimation of these fine bus passengers, the holder of the phone is clearly nothing less than an absolute legend.
Dora the Explorer is the chosen cartoon and it’s a good choice (a much better choice than Teletubbies, for example). Inexplicably, the language she utters in this British version of the ad is Spanish. I may be showing my ignorance here. Perhaps Dora the Explorer is always aired in it’s original tongue. But it occurred to me that just maybe the ad was cheekily alluding to possibility that the kid might even start to pick up a new language as a fortuitous side effect of this timely intervention. Such is the “Power of 4G”. It’s just a shame that the evidence from several studies indicates that too much screen time spent goggling at idle entertainment displaces valuable time doing other things in the real world that really facilitate a child’s neurodevelopment. Surely encouraging the habit of endlessly distracting kids with smartphones, tablets and laptops throughout their entire childhood is only going to perpetuate this problem, not to mention fueling a boom in short-sightedness.
It’s not just Vodaphone who are at it. Nissan have also released a TV ad recently for the Pulsar. Excitingly it has automatic braking. For those unfortunate circumstances where the driver’s brain is distracted away from the road at precisely the moment the vehicle in front decides to slam on the brakes without warning. The vital milliseconds saved by circumventing the pesky human can make the critical difference between a dangerous fender bender and safely completed journey.
The key message throughout is that the car is carefully built around the driver and therefore every conceivable problem has been anticipated and addressed. In the closing scene two children appear in the back seat fidgeting, shouting and generally being… well… children. In the blink of an eye technology has magically teleported into their midst – the rowdy boys instantly transformed into well-behaved, docile and, most importantly, silent little angels: one absorbed by a tablet, the other gazing out of the window listening to something on a pair of expensive looking headphones (let’s hope it’s my podcast). That’s right kids. Do not interact with each other. That would just cause a disturbance to your father, or whoever he is. Communication must be discouraged when in ear shot of your elders and betters. And remember: silence is golden!
My issue with these ads is not Susan Greenfield-esque. I don’t believe that technology is good or bad. But I do think that to unquestioningly consume limitless hours of screen entertainment at the expense of all other activities would have negative consequences for brain development across childhood. My objection to these ads revolves around that fact that they are normalising, if not positively encouraging, child-rearing behaviours that are likely to be deleterious to the best interests of the next generation.
Study after study has demonstrated that what kids really need if their brains are to develop optimally throughout childhood is lots of interaction with other people. Ideally in the context of unstructured play. Keeping them perpetually spell-bound by computer games, films or cartoons is very much against their best interests.
Infants plonked in front of Teletubbies for hours on end are measurably retarded in their language development and verbal expression in comparison to those rarely exposed to screens in their first 2 years of life. This is ironic given that, allegedly, a large team of child psychologists were assembled by the BBC to consult on what elements should be included in order to optimise neurodevelopment.
Admittedly endless hours of interacting with young kids are shattering. And undoubtedly the most effective method of conjuring some much needed peace and quiet from the endless barrage of questions, perpetual motion, mess, mood swings and tears are screen-based innovations designed specifically to captivate young minds. But the easiest route is rarely the best path and whilst this approach may well be very convenient for frazzled parents it is demonstrably not best for the child.
Advertisers will jump on any scenario that their intended market might be able to relate to so the theme of pacifying noisy kids with tech is not surprising. Yet it supports the proliferation of lazy, unhelpful parenting tricks that ultimately work against the best interests of a whole generation of humans. Whether or not this amounts to a whole hill of beans in the long run is yet to be seen. Yet from what is known with any certainty so far, there are clear indications that screen time should be monitored and possibly limited, or else it will displace the human face-to-face interactions that so beautifully sculpt young brains in preparation for a long life of interacting with other humans.
If you want a child’s neurodevelopment to proceed optimally you should, in my humble opinion, forego the lure of using technological paraphernalia to distract them – unless you are carefully restricting its use at other times – and instead encourage them to engage in some form of play in the real world. And whilst we’re at it you should ensure that as much as possible you give them your full attention. Having your eyes on your smartphone whilst talking to your child is a terrible example to set. So much of communication happens via eye contact and active (as opposed to partially distracted) listening, so if you rob your children of valuable experience with this mode of interaction then their communication skills and social dexterity will suffer.
I’m not saying people should consign their tablets to the rubbish, nor permanently ban children from using all tech. I’m merely encouraging parents to avoid using these tactics habitually. Save it for when you really need it and you will help your kid to develop the full range of skills, both hard and soft, to give them the best possible start in life.
And if you think I’m a luddite after this rant you’d be wrong. If you explore my blog further you’ll find plenty of articles relating to the brain benefits of various computer games. Everything in moderation I say (unless we’re talking about working memory training using the Dual N-Back task or reading books in which case I see no harm in overdoing it so long as combined with a healthy social life :-))
I’ve now been on the motivational speaking circuit for over 5 years. I’ve traveled the length and breadth of the country to perform at speaking engagements in schools, science conferences and a wide variety of businesses. As of this year, on the business speaking front, I’ve been very happy to find myself in great demand not just in the U.K. but all over Europe. In light of this I thought I’d write a quick update to describe which topics have been most popular with my clients.
There is a huge amount of insight that neuroscience can provide on a wide variety of topics. It’s always satisfying to find that, in tailoring my talks to the specific needs of a client, I’m constantly stumbling upon new areas of neuroscientific endeavour with which I wasn’t previously familiar . No matter what the organisation’s priorities have been in terms of what they want their staff to take away from my talk, a few days of digging around in the neuroscience literature ALWAYS yields some inspiration; shedding an interesting new perspective on virtually any topic. Do get in touch if you have a new challenge for me!
Talks for Schools
Over the past five years I’ve been invited to speak at several different schools across the UK. The aim is to engage young learners, usually in the build up to their big exams, with an upbeat neuroscience narrative that brings to life what exactly is going on inside their brains as they learn. Once students grasp that all their efforts are leading directly to huge changes in the wiring of their brains, adaptations that support the new skills that they are developing through trial and error, their motivation levels invariably rise accordingly.
I give them insights into straight-forward techniques to get brains working better: whether memorising information more thoroughly, managing exam stress more effectively and simply encouraging them to see school as the only viable way (currently) of sculpting young brains in preparation for dealing with whatever adult life might throw at them. The 2015-2016 school year will be my fifth consecutive year of doing my Brain Coach talk at two of the schools I regularly speak at.
Talks For Business: Neuroscience of Decision Making
In the last few of years I’ve been working more and more with senior management teams across Europe to help them understand insights from neuroscience that are relevant to their specific business needs. For example, I helped one of Europe’s “Big Four” auditors win a highly lucrative new business contract by sharing with them my Neuroscience of Decision Making talk in the context of reverse engineering the pitch process in light of the flaws in how the human brain evaluates information when making important choices. By exploiting a large corpus of knowledge generated over the past decade or so from neuroeconomic investigations the realities of how risk, uncertainty and benefit are evaluated in the human brain can be explored in order to concoct strategies that improve the likelihood of developing a successful pitch.
Talks for Business: Neuroscience of Creativity
Since the first outing of my Neuroscience of Creativity talk in 2013 it has evolved into a half-day workshop experience. I’ve been rolling this Innovation Workshop out over the course of 2015 with various members of the Senior Leadership Team at one of the world’s biggest broadcasters by sharing with them everything that science has to offer in terms of techniques that work and those that sound good but ultimately don’t. By assisting them to create an environment that genuinely promotes innovative thinking right at the very top of the organisation and convincing them of the worth of approaches in an evidence-based fashion, the idea is to reduce resistance to some of the seemingly unorthodox strategies in order that they might be allowed to permeate freely throughout the rest of the company.
Sort Your Brain Out
Sadly many people proclaim that their busy lives simply leave no time to read books. So Adrian Webster and I have turned our book Sort Your Brain Out into a live event. Since our first booking late last year we have been enjoying a steady increase in demand for our motivational speaking duet over the past few months and very much hope that this trend continues in the years to come. We are both represented by Gordon Poole Agency and our speaking agent James Poole is always on hand to discuss booking enquiries.
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: email@example.com
Daily brain talks from Dr Jack on:
Changing Your Brain
Neuroscience of Creativity
Neuroscience of Meditation
Neuroscience of Temptation