Homehttps://server7.kproxy.com/servlet/redirect.srv/sruj/smyrwpoii/p2/Healthhttps://server7.kproxy.com/servlet/redirect.srv/sruj/smyrwpoii/p2/The last part of a top neurosurgeon book reveals how to breathe, dream and sleep
The last part of a top neurosurgeon book reveals how to breathe, dream and sleep
We like to think of our most advanced abilities – like our intelligence or our creativity – as things that define us; things we personally created.
No one says a person has "creativity; we say he or she is" creative. But let a tumor grow between the frontal lobes of the brain, the part that is crucial to any creative work, and we quickly learn that the great gifts were simply on loan.
The human brain works so complex that we are just starting to uncover some of their millions of secrets, but one thing we have discovered since I first became a brain surgeon 15 years ago, the brain has a remarkable ability to heal itself – just as your physical body does.
Your brain can make a remarkable comeback after a devastating injury or illness we saw in Saturday's Daily Mail. 1
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No one says a person has "creativity; we say that he or She is creative but lets a tumor grow between the frontal lobes of the brain, the part that is crucial to any creative work, and we quickly learn that the great gifts were simply on loan
And if patients, having a little brain cancer, having a stroke or injury can relearn how to walk, talk and regain their fine motor skills using techniques they exercise regularly, why should anyone doubt that healthy people cannot push their brain power to a higher gear too ?
Because while most of your brain cells are formed in the uterus, some parts of your brain – especially the area of memory and learning – continue to create neurons throughout your life.
Today, in the s Most of our exclusive two-part series, I look more detailed on how to take control of your own brain health through simple exercises and science-based counseling – starting with how you can learn to unlock your creativity. Think of it as a start-up lesson for your brain.
Amazingly, a frontal lobe – the area closely linked to creativity – can let anyone work normally. We now know that this is the way in which both frontallobes work together, which undoubtedly sparks our highest brain function: creativity.
So where does the creative spark come from?
There is no doubt that the frontal lobes – The part of your brain that pushes up your forehead – is crucial. As the most advanced part of the brain, they work together to keep us organized and motivated in ways that non-human animals simply cannot.
But they can't produce creative ideas and work alone.
Recent research shows that it takes the whole brain, works and communicates together in harmony as a symphony orchestra or a soccer team, for creativity to happen.
Neuroscientists find out when different parts of the brain communicate with each other by listening through functional MRIs. These take 3D movies in the work brain, so we can isolate which parts are more or less active from second to second, depending on how much blood is drawn on a given area.
This is because our brain cells use more blood when they work hard, just as your muscles do when you drive. Creativity, which we now understand, requires many brain cells to burn up in coordination.
Many of us have to assume that we are just not "creative types" – but everyone has good creativity in ourselves and is just waiting to be drained.
How much sleep do you really need?
We call it rest – but the brain never rests. Sleep is a four-storm of activity for the brain to delete, declutter and save today's experiences for retrieval later.
So vital to life are the incredible activities that the brain engages in while we sleep without it, we die. While we sleep, the brain transforms short-term memories that are piled up during the day into memories that last a lifetime.
After studying for a test, students remember more after a nap or a night sleep than if they had been awake and studied a few extra hours. Although some people insist that they get along well with as little as four hours of sleep at night, research shows increased health risks associated with sleeping too little and sleeping too much.
A 2010 analysis of 16 previous studies involving 1.3 million people found them on average less than six hours of sleep at night, 12 percent more likely to die before 65, compared to those who had six to eight hours at night. But the study also found that sleeping for more than nine hours a night had a 30 percent increased risk of premature death.
So vital to life are the incredible activities the brain engages in while we sleep without it, we die
THE VENSTRE BRAIN / RIGHT BRAIN MYTH
One of the most ridiculous ideas out there about the role of the brain in Creativity is that some people are logical and analytical by nature while others are creative.
It all began with an article in the New York Times magazine in 1973 about Nobel Prize-winning researcher Roger W. Sperry.
We are left-handed or right-handed & # 39; explained the article before explaining that the right side of the brain is the creative or artistic side and the left brain is the logical, analytical side, and each of us tends to to favor one side or the other.
It sounded good – and quickly became something that everyone knows & # 39; But it had a problem: It was wrong, and has since been torn down for decades of research.
What is true is that parts of the left hemisphere in the brain are closely involved in speech and mathematical tasks such as counting or remembering your times tables. But the idea that there are "hardy" people who are more creative and "left-handed" people who are more logical is simply not correct.
This idea was completely annihilated in 2013 by researchers from the University of Utah. They studied MRI scans of more than 1,000 people aged 7 to 29 to see if they could find any support for the theory that some people are using their left brain more, while others are using their right brain more.
They concluded that there was no evidence. In other words, the geeks of mathematics and computer programming use both sides of their brain just as painters and poets.
HOLD DE FIRES BURNING
If creativity stems from a series of "small fires" burning in concert in different areas of your brain, it follows to encourage different parts of your brain to interact and make Connections are important to tap into your inner creativity. My dual role as a brain surgeon and as a brain researcher researching brain cancer treatments requires me to create creativity to create new connections in research.
Allow yourself to DAYDREAM
The brain is not a computer; It is a living thing, much more like an overgrown garden than an ordered filing cabinet. Daydreaming through your own garden of thoughts, memories and emotions is a great way to discover your inner creative self. MRI scans studied by researchers at the Georgia Institute of Technology have shown that daydreamers are not only more creative but can also perform better in other intellectual tests – showing that there is some substance to the popular stereotype of the brilliant but absent minded professor.
Try this: Make a mental list of the three most important things that occupy your mind. Now try to think of everything and anything but these things. This can create a space where daydreams can germinate.
Is the gut your other brain?
Almost every millimeter of your body is covered by a complex nervous system that attaches to your brain – and the network of nerves and neurons in the intestines has received a lot of attention recently, some of which even reap it as another. brain & # 39 ;.
This network – the enteral nervous system (ENS) – explains how you feel butterflies in your stomach when your brain is nervous. It also carries signals of hunger and fills up to your brain, which in turn helps regulate our appetite.
Is this network of nerves in the vital of the intestine? Absolutely.
Has it been given more importance than it deserves? Absolutely.
And abdominal surgery provides a key to demonstrating how the gut's role has been recently overhyped.
For several medical conditions (such as intestinal obstruction or cancer), large intestinal lengths can be surgically removed.
And most bowel and colon can also be removed, while our bodies continue to work with few consequences.
Noteworthy – despite several decades of these operations worldwide – brain function has not been reported in all of these patients.
The nervous system in our gut is important. But is it worth to be called a second brain? Not from what I have read and seen.
Close your eyes – and take a step
Science show shows that there is a strong connection between enjoying lots of unstructured free play as a child and being creative as an adult.
Unstructured play – unlike a Slick timetable for play dates and summer courses – allows children to explore for themselves, take some risks and make mistakes. Creativity, after all, requires self-confidence to know that errors occur. Fear of fear keeps too many people from being bold to express themselves at all.
Spend at least one hour blindfolded. I know this sounds crazy, but it will make you strengthen your brain power and increase your creativity. Here's why.
Doing new things or facing new challenges helps build your brain and encourages your brain to create new connections – the things on which creativity depends.
It's an easy way to challenge yourself and experience your world in a whole new way. So put on a blindfold and spend at least an hour trying to navigate your home. (Warning: Avoid stairs and clear all loose objects from the floor before you begin. You will not fall and hurt yourself – do not be fooled while trying to make yourself smarter!)
Try the first thing in the morning gently do yourself to the bathroom, has a bath and gets dressed everything without using your eyes. Then go carefully to the kitchen, find the refrigerator and try to locate the butter to spread on your bowl without looking.
You do not need a vacation for a mind-expanding experience. The idea is to encourage you to break with routine and allow you to tear around regardless of your age – and have fun.
LEARNING TO KEEP STRESS IN BAY
Neuro gym: How to breathe with thoughts
Put somewhere quiet and focus on your breathing, put everything else out of your mind as best you can for ten minutes.
Breathe in slowly through your nose for a figure of four. So hold your breath with lungs filled for a figure of four. Exhale slowly, for a figure of four. Wait for a number of four. Then repeat.
It's hard to stop your mind from punishing in the beginning, even if it gets easier with practice. That is why many people participate in mindfulness meditation lessons or yoga classes that usually also include attentive breathing guidance.
There are also lots of free YouTube videos and apps offering guided meditation. While the internet does not have a lack of poor or inaccurate medical information on all subjects, you really cannot go wrong with these.
Learning to manage stress is something we can all benefit from. There are certain techniques you can use – and they are based on solid science.
Mindful breathing (see box) is a fundamental part of mindfulness meditation, which focuses the mind on here and now.
But the benefits are not only spiritual or psychological – attentive breathing enhances the very structure, physiology and function of your brain. It's a powerful tool to control how you react to stress or a constant cycle of negative thoughts.
An important study has shown how attentive breathing can help the brain to choke and control negative emotions.
German researchers, based in Munich, trained 26 people in deliberate breathing for two weeks.
A group was asked to breathe while showing disruptive, emotionally provocative images and the other to breathe normally. The brains from all participants were scanned using an MRI machine.
Researchers found that in the insane breathing group, the connections between the amygdala (brain area where strong emotions are treated) and the frontal cortex (which is the part of the brain involved in complex planning and decision making) were visibly enhanced, suggesting that that part of the brain worked to choke and control negative emotions.
Another study by the University of Oregon showed that participants who had taken 11 days of training in mindfulness breathing showed increased and stronger white matter compounds in the brain area responsible for heart rate regulation and also closely involved in impulse control, decision making and even ethics.
A great way to open your eyes to the surroundings and awaken your brain is to go wild somewhere you've never been before. Take a bus, train, cab or ride-share to a place you've never visited. No look at GPS on your phone!
The beauty of getting & # 39; lost & # 39; is that it forces your brain to build on a new mental map. This is one of the reasons people love to travel so much: because our minds wake up in new surroundings. But why are you going to Amsterdam when you can spend an hour in a part of your own city where you have never been before?
We know that our smartphones have made us all dumber. We no longer need to remember anyone's phone number or learn the instructions for a new address. It is very practical and practical – but it reveals our brains about the daily challenges and stimulation we need to build our neuroscience.
So give yourself the gift of being lost for that purpose. It will open your eyes, stimulate your mind and force you to build a new mental map.
Plus, you can just find a good new pub.
We really are what we eat
We all know that the food we eat has a profound impact on our physical health – but what about our brain? A particular diet, the MIND diet, has been specifically designed to improve brain health; Recent studies have shown that it can help reduce the risk of developing dementia by about 50 percent, which is extraordinary.
The MIND diet focuses on eating plenty of fruits, vegetables, nuts, fish and healthy oils and avoiding saturated fats, sugary foods, and red meat.
Researchers found it dramatic to reduce the risk of developing Alzheimer's because these foods have been shown to reduce the risk of diseases such as heart disease, high blood pressure, stroke and type 2 diabetes, all of which also increase the risk of developing dementia.
And since no drug for preventing dementia has yet been developed, there is an incentive to give it to you as well.
At home with my wife, Danielle, a cancer doctor, and our three sons, we follow the MEMORY diet, but not too strictly. We use its basic guidelines, but we sometimes eat steak and sweet in chocolate.
And that's not just what you eat, but when you eat it, count.
Intermittent fasting or leaving significant gaps between meals is well known to help you lower your blood sugar levels, reduce insulin levels and lose weight.
But intermittent hunger is also good for your brain's health. Going without food for one day increases your brain's natural growth factors, supporting the survival and growth of brain cells.
When your body goes on for more than 12 hours without food, it begins to burn its fat reserves as an energy source instead of glucose.
From the brain's point of view, neuroscientists have found that this metabolic switchover can also help keep degenerative diseases at risk. It does this by strengthening neural pathways and improving brain plasticity.
A warning word. It has become very fashionable to talk about many ingredients like brain food – but most of what you eat never reaches the brain.
This is because of the blood brain barrier – a thick, almost impervious lining of specialized cells that strictly restricts what can cross from your bloodstream into your brain tissue. It is an excellent protection for the brain, but so effective that even drugs that work elsewhere in the body cannot cross into the brain.
This makes it especially difficult to develop drugs to treat neurological problems that I learned when working on brain cancer treatments.
What's coming over? For the most part, there is only oxygen, glucose and some fats.
Certain vitamins and minerals also come through – and the MEMORY diet is abundant in these as well as effective in treating diseases that cause dementia.
But almost everything else your brain needs to build it internally.
So when you next hear about "brain food", keep in mind that the brain is a very picky eater.
Dr Rahul Jandial is both a brain surgeon and a neuroscientist. He is a lecturer in neurosurgery based at the City of Hope Hospital in Los Angeles, where he not only performs brain surgery, but also teaches medical students to perform neuroscience and oncology research. He is married to a cancer doctor and has three sons.