Podcast appearances and mentions of sandrine thuret

Original broadcast date: March 5, 2021. In each stage of life, our brains morph and change. This hour, TED speakers explore pivotal chapters where the brain can either flourish or decline – and what control we might have over brain health. Guests include neuroscientists Kimberly Noble, Adriana Galván, Sandrine Thuret, and Lisa Mosconi.TED Radio Hour+ subscribers now get access to bonus episodes, with more ideas from TED speakers and a behind the scenes look with our producers. A Plus subscription also lets you listen to regular episodes (like this one!) without sponsors. Sign-up at: plus.npr.org/ted

"Neuroplasticity knows no bounds; it is a lifelong journey of growth, learning, and personal transformation." – Dr. Andrew Huberman whose quote we ended our last EPISODE on a “Deeper Diver into Neuroplasticity.” On today's episode we will review: ✔ Tips for regrowing our brain cells (neurogenesis) ✔ A reminder of what prevents neurogenesis and hurts our brain and what we can do to help increase neurogenesis in our brain. ✔ What's the Difference Between Neuroplasticity and Neurogenesis? ✔ What's the Controversy with Neurogenesis? What's the difference between Neuroplasticity, that we covered on EPISODE #302[i] (that knows no bounds) that's defined as “the ability of the brain to form new connections and pathways and change how it's circuits are wired; (as shown so well in the Sentis YouTube video that gives us a representation of these pathways visually, and what they look like in our brain when we create NEW pathways).[ii] This we KNOW we can do throughout our lifetime, (while) neurogenesis is the even more amazing ability for the brain to grow new neurons (Bergland, 2017).[iii]  And on today's episode #303, we will take a closer look at “What Exactly IS Neurogenesis and Why is it Controversial Among Neuroscientists.”[iv] Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning (that's finally being taught in our schools today) and emotional intelligence training (used in our modern workplaces) for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 5 years ago with the goal of bringing ALL the leading experts together (in one place) to uncover the most current research that would back up how the brain learns best, taking us ALL to new, and often unimaginable heights.    For today's episode #303, and in keeping with our Season Theme of Going Back to the Basics, to take our learning to new heights, I'm going back to EPISODE #141[v] on “Neurogenesis: What Helps or Hurts our Brain Cells” because it became clear to me that while researching for our last episode that Neuroplasticity and Neurogenesis are closely connected, but the former is widely accepted, while the latter holds some controversy. In our first episode on neurogenesis, we looked at: ✔ Tips for regrowing our brain cells (neurogenesis) ✔ A reminder of what prevents neurogenesis and hurts our brain and what we can do to help increase neurogenesis in our brain. Dr. Andrew Huberman on Neurogenesis While researching Dr. Huberman's work last week on neuroplasticity, he mentioned that there was “bad news” with “neurogenesis” and that many people think that they can exercise and add “new neurons” in the brain and “that after age 14, the human nervous system adds few new neurons.”[vi] He said that “in rodents neurogenesis could occur but in humans it was less obvious” and “that while we can't add new neurons, we can change our nervous system”[vii] and dives deeper into the definition of neuroplasticity and why this holds no bounds. Now I'm starting to see the controversy in this topic, as I went back to my first look at Neurogenesis. Dr. David Perlmutter (a board-certified neurologist) on Neurogenesis and Dr. John Ratey, the author of Spark: The Revolutionary New Science of Exercise and the Brain To open up EP 141 from June 2021, I quoted Dr. David Perlmutter, a board-certified neurologist and six-time New York Times bestselling author who said “the best way to increase neurogenesis (regrow your brain cells) is “when your body produces more BDNF (brain-derived neurotrophic factor” (Dr. David Perlmutter) and we covered this topic deeply on EP 274[viii] “What New With BDNF: Building a Faster, Stronger and More Resilient Brain.” I even remember Dr. John Ratey[ix] the author of the book Spark: The Revolutionary New Science of Exercise and the Brain said that BDNF was like “Miracle-Gro for the brain” (you can't forget some of the things some people say over the years and he cites a paper where he talked about how brain cells “do grow back in the hippocampus (and that in the study he sited), they saw while looking at the brains of terminally ill patients who had donated their body to science (Cancer patients who had been injected with a dye that shows up in proliferating cells so that the spread of the disease could be tracked) found their hippocampi were packed with dye marker, proof that the neurons were dividing and propagating—a process called neurogenesis.”[x] (Page 48, Spark) Dr. Ratey's book Spark, talks about “how to kick-start neurogenesis” and where the research began, causing me to think back to Dr. Perlmutter's website where he mentioned that BDNF causes neurogenesis or new cells to form in our brain. He cites the studies that show how “exercise training increases the size of the hippocampus and improves memory” exactly what Dr. Ratey saw that made such a huge difference with those students he worked with at Naperville High School. Dr. Perlmutter's video talks about the study that showed that after 1 year of aerobic exercise, “exercisers had a marked increase in BDNF, and they showed substantial improvement in memory function.”[xi]    Then I found another video I watched in our last episode from Sandrine Thuret called “It's Possible to Grow New Brain Cells” where she said that “we produce 700 new neurons a day in the hippocampus”[xii] Sandrine Thuret's TED TALK lists many ways you can grow new brain cells (the highlighted words) with intermittent fasting, flavonoids (found in dark chocolate) and caffeine being a few evidence-based strategies. Conversely, she mentions a diet high in saturated fat, sugar or ethanol, will have a negative impact on neurogenesis. She even showed a study (from Praag, Kepermann and Gage) where rats who were runners shows an increase in neurogenesis vs the control group who were non-runners that Dr. Ratey talks about in his book Spark. What Does This All Mean? Where's the Controversy? Neuroplasticity vs Neurogenesis To review and conclude this episode on “Diving Deeper into Neuroplasticity and Neurogenesis” I think we've got a clear picture of how neuroplasticity works from our last episode, (by making a conscious effort to build new neural pathways in our brain when we learn something new) but the topic of how we can grow new neurons seems to be where the controversy exists. It seems like this is only possible in the hippocampus but I still do wonder why a neurologist like Dr. Perlmutter says neurogenesis is possible through exercise[xiii], while another respected neuroscientist's stance is that “in humans this is less obvious.”[xiv]  This is where the deep learning comes into our study, and being open to what we might uncover here. If we aren't continually questioning what we are learning, then we aren't thinking at all. Mark Waldman's AHA Moment: What Neuroplasticity Is and Isn't While thinking about why neurogenesis is “less obvious” in humans, as it might be in rodents, like Sandrine Thuret's TED TALK covered, and even Dr. Ratey took the same rodent study and made a comparison to the students at Naperville whose test scores improved after running. Then I remembered my mentor Mark Waldman made me think deeply about this when he wrote about “What Neuroplasticity Is and Isn't”[xv] where he explained an article “Adult Neurogenesis in Humans”[xvi] that ended up being my AHA Moment of learning here. He said to “imagine the brain as a city map, and instead of there being 214 streets in Manhattan, imagine that it had a million streets! No room for buildings, just streets winding and weaving east to west, north to south, up and down and diagonal, all woven together like a giant hairball. Each city is a brain function – vision, movement, memory, imagination, feelings, etc. – and the entire state of New York would have cities upon cities woven together on top and alongside each other. Those billions of roads have trillions of cul-de-sacs which are the synapses. Can you visualize that? Below is an actual slice of a thousandth of a millimeter of mouse brain: Everything is jam packed but you the traveler can decide which road or neural pathway to take in order to reach a specific destination to help you perform some action of achieve a particular goal. The fastest your brain can process information is about 60 bits per second, and he guesses that any cognitive function would be traveling around 2,000 miles per hour down those roadways in your brain! Now we can ACCURATELY visualize what plasticity looks like in the adult human brain a bit deeper than what we first looked at the Sentis YouTube with the connections in our brain this way. This was my FIRST look at neuroplasticity, and this video came out 10 years ago. Look at the difference with this image that came from the research paper Mark Waldman read on “Adult Neurogenesis in Humans” that changed his thinking about neuroplasticity and neurogenesis. He said “the roads/neurons don't change but the tiny exits that lead you to another neuron can slowly move to a different synapse, similar to how switch-ways work on a railroad track. That's where synaptic plasticity takes place and that's what happens when you learn something new: You're beginning to find new pathways that create different decisions and behaviors. Waldman went on to point out some main take-aways from this Paper on Neuroplasticity but the ones I want to mention are that   “This kind of plasticity does not add or replace neurons.” “the exception is a process called “adult neurogenesis” conferred by active stem cell niches…in restricted regions [olfactory bulb & hippocampus]” (Confirmed by Dr. Huberman's research)[xvii] “After 60 years of intense research and more than 10,000 peer-reviewed publications, we still do not know if our brain maintains such capability.” Synaptic changes are very slow, involved with learning and brain repair. Stem cell-driven “adult neurogenesis” is still far in the future. ------------ La Rosa C, Parolisi R, Bonfanti L. Brain Structural Plasticity: From Adult Neurogenesis to Immature Neurons. Front Neurosci. 2020 Feb 4;14:75. Review and Conclusion: Neuroplasticity vs Neurogenesis: Uncovering the Controversy So now I've opened up a bit more as to “WHY” this topic holds controversy among neuroscientists, and I think while this is a good start at explaining how Neuroplasticity is different than Neurogenesis, I do want to leave this topic open, to come back to at a later date, and see what else we can add to our understanding In the meantime, I'll continue to read, learn and think of how this learning can apply to our daily life.  While researching this topic, I found an article I like called What is Neuroplasticity[xviii] written just this past April 2023. It explains neuroplasticity thoroughly, and how it applies to learning, a growth mindset, and how it changes as we age. It covers neuroplasticity and how it can help with anxiety, which made me think back to when we changed our brain with Dr. Caroline Leaf's 5 Step Process for Cleaning Up Our Mental Mess on EP #299.[xix] It even covers neuroplasticity exercises for treating chronic pain that took me back to our interview with Ashok Gupta[xx] a well-known brain-training neuroplasticity expert who taught us how to use our brain and mind to manage chronic pain and illness. At the end of this article there are YouTube videos from many of the experts we've covered on this podcast like Dr. Daniel Amen, Dr. Joe Dispenza, and books from Dr. Caroline Leaf, and Norman Doidge. But what was missing, was more about Neurogenesis and how we can change actually change our brain, not just re-wire the pathways in it, there were a bunch of quotes at the end of this article but they were all about neuroplasticity. Neuroplasticity Quotes Among other things, neuroplasticity means that emotions such as happiness and compassion can be cultivated in much the same way that a person can learn through repetition to play golf and basketball or master a musical instrument, and that such practice changes the activity and physical aspects of specific brain areas.--Andrew Weil Because of the power of neuroplasticity, you can, in fact, reframe your world and rewire your brain so that you are more objective. You have the power to see things as they are so that you can respond thoughtfully, deliberately, and effectively to everything you experience.--Elizabeth Thornton Any man could, if he were so inclined, be the sculptor of his own brain.--Santiago Ramón y Cajal Meditation invokes that which is known in neuroscience as neuroplasticity; which is the loosening of the old nerve cells or hardwiring in the brain, to make space for the new to emerge.--Craig Krishna Everything having to do with human training and education has to be re-examined in light of neuroplasticity.--Norman Doidge Neurons that fire together wire together.--Donald O. Hebb (Dr. Huberman would say this came from Carla Shatz) Brains are tricky and adaptable organs. For all the ‘neuroplasticity' allowing our brains to reconfigure themselves to the biases of our computers, we are just as neuroplastic in our ability to eventually recover and adapt.--Douglas Rushkoff Our brains renew themselves throughout life to an extent previously thought not possible.--Michael S. Gazzaniga Our minds have the incredible capacity to both alter the strength of connections among neurons, essentially rewiring them, and create entirely new pathways. (It makes a computer, which cannot create new hardware when its system crashes, seem fixed and helpless).--Susannah Cahalan Where are the quotes for Neurogenesis? Like the quote I found from Dr. Perlmutter who said “We can regrow brain cells and retain this ability throughout our entire lifetime.” Is this only possible in our hippocampus? Or will science someday reveal that adult neurogenesis is possible like what Mark Walman mentioned with stem-cell adult neurogenesis that he thinks is far in the future? Until we know for sure, I'm going to stick with doing what I know helps my brain according to Dr. Perlmutter's work, and Sandrine Thuret's TEDTALK where she says by doing certain things like the words she's highlighted in her graphic, we can create neurogenesis that's important for learning and memory, and I'll avoid the non-highlighted words that she says prevents neurogenesis. And I'll come back to this episode at a future date to see what else we can add to accelerate our understanding of “Neuroplasticity vs Neurogenesis.” With that thought, I hope this episode has made you think deeper about your brain, especially when it comes to making choices that we know can improve our ability to build a stronger, more resilient brain by doing what helps it (and our brain cells) instead of what hurts it, and I'll see you next week.   REFERENCES:   [i] https://andreasamadi.podbean.com/e/brain-fact-friday-and-a-deeper-dive-into-applying-neuroplasticity-to-learn-something-new/ [ii] Neuroplasticity Published on YouTube November 6, 2012  https://www.youtube.com/watch?v=ELpfYCZa87g [iii] What is Neuroplasticity: A Psychologist Explains [14+ Tools] by Courtney E Ackerman, MA, Published July 25, 2018, Scientifically reviewed by Melissa Madeson, Ph.D. https://positivepsychology.com/neuroplasticity/#google_vignette [iv] Adult Neurogenesis in Human: A Review of Basic Concepts, History, Current Research, and Clinical Implications Published May 1, 2019 by Ashutosh Kumar, MD. et al.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6659986/ [v] https://andreasamadi.podbean.com/e/brain-fact-friday-on-neurogenesis-what-hurts-or-helps-your-brain-cells/ [vi] Dr. Andrew Huberman Lab Podcast EPISODE #6 “How to Focus to Change Your Brain” https://www.youtube.com/watch?v=LG53Vxum0as [vii] IBID [viii] https://andreasamadi.podbean.com/e/brain-fact-friday-what-s-new-with-bdnf-building-a-faster-stronger-more-resilient-brain/ [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE#116 with Dr. John Ratey on “The Revolutionary New Science of Exercise and the Brain”  https://andreasamadi.podbean.com/e/best-selling-author-john-j-ratey-md-on-the-revolutionary-new-science-of-exercise-and-the-brain/ [x] Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD (January 10, 2008) https://www.amazon.com/dp/B07D7GQ887/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [xi] https://www.drperlmutter.com/neurogenesis-re-grow-new-brain-cells-exercise/ [xii]Is It Possible to Grow New Brain Cells by Sandrine Thuret published Dec. 8th, 2017  https://capture.dropbox.com/W0af55YnE3LhDb0M [xiii] https://www.drperlmutter.com/neurogenesis-re-grow-new-brain-cells-exercise/ [xiv] Dr. Andrew Huberman Lab Podcast EPISODE #6 “How to Focus to Change Your Brain” https://www.youtube.com/watch?v=LG53Vxum0as [xv] Mark Waldman “What Neuroplasticity is and isn't” Published on Facebook Nov. 10, 2020 https://www.facebook.com/photo?fbid=1300824310263746&set=a.112516002427922 [xvi] Adult Neurogenesis in Human: A Review of Basic Concepts, History, Current Research, and Clinical Implications Published May 1, 2019 by Ashutosh Kumar, MD. et al.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6659986/ [xvii] Dr. Andrew Huberman Lab Podcast EPISODE #6 “How to Focus to Change Your Brain” https://www.youtube.com/watch?v=LG53Vxum0as [xviii] What is Neuroplasticity: A Psychologist Explains [14+ Tools] by Courtney E Ackerman, MA, Published July 25, 2018, Scientifically reviewed by Melissa Madeson, Ph.D. https://positivepsychology.com/neuroplasticity/#google_vignette [xix] https://andreasamadi.podbean.com/e/brain-fact-friday-on-a-deep-dive-into-dr-carolyn-leaf-s-5-scientifically-proven-steps-to-clean-up-our-mental-mess-so-we-can-help-our-children/ [xx] https://andreasamadi.podbean.com/e/ashok-gupta-on-heath-and-happiness-getting-to-the-root-of-chronic-pain-and-illness-long-covid-fibromyalgia-chronic-fatigue-and-others/  

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Original broadcast date: March 5, 2021. In each stage of life, our brains morph and change. This hour, TED speakers explore pivotal chapters where the brain can either flourish or decline – and what control we might have over brain health. Guests include neuroscientists Kimberly Noble, Adriana Galván, Sandrine Thuret, and Lisa Mosconi.

Original broadcast date: March 5, 2021. In each stage of life, our brains morph and change. This hour, TED speakers explore pivotal chapters where the brain can either flourish or decline – and what control we might have over brain health. Guests include neuroscientists Kimberly Noble, Adriana Galván, Sandrine Thuret, and Lisa Mosconi.

The Gary Null Show Notes – 08.25.21 American Medical Association Calls for Covid-19 Vaccine Mandates China, 2049 The Leak That ‘Exposed the True Afghan War' Fauci Dismisses “Freedom” In Call For Vaccine Mandates: “The Time Has Come. Enough Is Enough.” A New Low for the FDA Eight Key Points on America's Defeat in Afghanistan 2 Things Mainstream Media Didn't Tell You About FDA's Approval of Pfizer Vaccine America in an Age of Faucism Today's Videos 1.  Dave Cullen Video on Mandating Vaccines: ” Vaccination: They're Becoming Desperate” 2. The Dunning-Kruger Effect – Cognitive Bias – Why Incompetent People Think They Are Competent 3. Dr. Malone Sounds Alarm On Liability Coverage Of Pfizer Vax Start this clip at 5.00 in when Dr. Malone begins to speak. 4. Dr. Ryan Cole #StoptheMandate (start at 1:25) Study suggests vitamin D supplementation may serve as part of strategy for autoimmune and infectious diseases associated with leaky gut MacKay Children's Hospital (Taiwan), August 15, 2021 According to news reporting from Taipei, Taiwan, research stated, “Vitamin D (VD) plays an important role not only in mineral balance and skeletal maintenance but also in immune modulation. VD status was found correlated with the pathophysiology and severity of inflammatory bowel diseases and other autoimmune disorders. Epithelial barrier function is primarily regulated by the tight-junction (TJ) proteins.” The news reporters obtained a quote from the research from MacKay Children's Hospital: “In this study, we try to establish an animal model by raising mice fed VD-deficient diet and to investigate the effects of VD-deficient diet on gut integrity and zonulin expression. Male C57BL/6 mice were administered either VD-deficient [VDD group, 25(OH)2D3 0 IU/per mouse] or VD-sufficient [VDS group, 25(OH)2D3 37.8 IU/per mouse] special diets for 7 weeks. Body weight and diet intake were recorded weekly. Serum VD levels were detected. After sacrifice, jejunum and colon specimens were collected. The villus length and crypt depth of the jejunum as well as mucosa thickness of the colon were measured. Various serum pro-inflammatory cytokines and intestinal TJ proteins were assessed. The serum level of zonulin and the mRNA expression of jejunum zonulin were also investigated. We found that mice fed a VDD diet had a lower serum level of VD after 7 weeks (p < 0.001). VDD mice gained significant less weight (p = 0.022) and took a similar amount of diet (p = 0.398) when compared to mice raised on a VDS diet. Significantly decreased colon mucosa thickness was found in VDD mice compared with the VDS group (p = 0.022). A marked increase in serum pro-inflammatory cytokine levels was demonstrated in VDD mice. All relative levels of claudin (CLD)-1 (p = 0.007), CLD-3 (p < 0.001), CLD-7 (p < 0.001), and zonulin-1 (ZO-1, p = 0.038) protein expressions were significantly decreased in the VDD group when compared to the VDS group. A significant upregulation of mRNA expression of jejunum zonulin (p = 0.043) and elevated serum zonulin (p = 0.001) were found in the VDD group.” According to the news editors, the research concluded: “We successfully demonstrated that VDD could lead to impaired barrier properties. We assume that sufficient VD could maintain intestinal epithelial integrity and prevent mucosal barrier dysfunction. VD supplementation may serve as part of a therapeutic strategy for human autoimmune and infectious diseases with intestinal barrier dysfunction (leaky gut) in the future. To our knowledge, this is the first study to demonstrate that VDD could lead to a significant upregulation in mRNA expression of the jejunum zonulin level and also a marked elevation of serum zonulin in a mouse model.” Investigating the anti-hypertensive effects of pumpkin seed oil Marymount University (US) and University of Guilan (China), August 24, 2021 In a study, researchers from Iran and the U.S. found that pumpkin seed oil can potentially treat hypertension in postmenopausal women. Their report was published in Complementary Therapies in Clinical Practice. Postmenopausal women are more likely to develop hypertension than men of the same age. In vivo studies reveal that pumpkin seed oil has anti-hypertensive activity. The team investigated the effects of pumpkin seed oil supplementation on vascular function and heart rate variability in postmenopausal women with elevated blood pressure. Participants were assigned to take either a pumpkin seed oil supplement or a placebo for the six-week study. Those in the experimental group took 3 grams of pumpkin seed oil every day. Brachial and central blood pressure, wave reflection (augmentation index, AIx), arterial stiffness (SI) and various HRV parameters were measured at baseline and at the end of the study. Those who took pumpkin seed oil had significantly lower AIx, brachial and systolic blood pressure after treatment. SI and HRV parameters remained unchanged for the treatment group and the placebo group at the end of the study. In sum, taking pumpkin seed oil may improve arterial hemodynamics in postmenopausal women.   Lack of exercise and poor nutrition could increase the risk of diseases like dementia Kings College London, August 23, 2021 New research from the Institute of Psychiatry, Psychology & Neuroscience (IoPPN) at King's College London has found that both diet and exercise can influence the risk of cognitive decline (CD) and dementia by potentially influencing hippocampal neurogenesis (the process by which the brain produces new brain cells) long before their onset. The study, published in Alzheimer's & Dementia: The Journal of the Alzheimer's Association, suggests that altered neurogenesis in the brain could potentially represent an early biomarker for both CD and dementia. The investigation studied how the blood of participants with and without CD and dementia could influence hippocampal neurogenesis in laboratory settings and whether diet and exercise were important factors. Specifically, blood samples of 418 French adults over the age of 65 were collected 12-years prior to CD and dementia diagnosis and tested on human hippocampal stems cells. Additionally, information on each participant's sociodemographic, lifestyle, and clinical data were collected and incidence cognition status and dementia were measured every two to three years over a 12-year period. Over the course of the study, the researchers established that 12 years prior to diagnosis, both CD and Alzheimer's were associated with levels of neural stem cell death. The team also found that exercise, nutrition, vitamin D levels, carotenoid and lipid levels are all associated with the rate at which cells die off. Furthermore, physical activity and nutrition were key factors that then also determined CD status. Specifically, researchers found that reduced physical activity and increased malnutrition both increased cell death which in turn increased the risk for future CD. While previous studies have established that diet and exercise have some protective effects against CD and dementia, these roles have been poorly understood at the neurobiological level. To date, studies on animals have shown how diet and exercise can directly influence hippocampal neurogenesis, potentially explaining how exercise and diet may biologically exert their effects, but this study sheds further light on this in the context of a human model. Dr. Sandrine Thuret, the study's lead investigator said, “Our study has demonstrated not only that there are individual markers of hippocampal neurogenesis associated with CD and dementia 12 years later, but also that there is some degree of specificity with respect to diagnoses of dementia subtypes. If an individual displays an increase in their levels of cell death during differentiation (when neural stem cells are becoming neurons), we can look at this as a potential warning sign of CD. Conversely, a decrease in levels of cell death during proliferation (the process by which a single cell divides into a pair) and reduced hippocampal progenitor cell integrity could be viewed as a predictor for Alzheimer's Disease and Vascular dementia, respectively.” According to Alzheimer's Research UK, there were a total of 525,315 people living with a dementia diagnosis in the UK in 2020. Rates of cognitive decline and dementia are expected to triple in prevalence by 2040. Dr. Andrea du Preez, the study's first author from King's IoPPN said, “While more work is undoubtedly needed to fully understand how diet and exercise might modulate hippocampal neurogenesis, our findings may represent an effective early preventative strategy against CD and dementia.” Mindfulness may improve cognition in older adults University College London, August 23, 2021 Mindfulness may provide modest benefits to cognition, particularly among older adults, finds a new review of evidence led by UCL researchers. The systematic review and meta-analysis, published in Neuropsychology Review, found that, while mindfulness is typically geared towards improving mental health and well-being, it may also provide additional benefits to brain health. The study's lead author, PhD student Tim Whitfield (UCL Psychiatry) said that “the positive effects of mindfulness-based programs on mental health are already relatively well-established. Here, our findings suggest that a small benefit is also conferred to cognition, at least among older adults.” The researchers reviewed previously published studies of mindfulness, and identified 45 studies that fit their criteria, which incorporated a total of 2,238 study participants. Each study tested the effects of a mindfulness-based intervention delivered by a facilitator in a group setting, over at least four sessions, while excluding mindfulness retreats in order to have a more homogenous set of studies. The majority of studies involved a certified instructor teaching participants techniques such as sitting meditation, mindful movement and body scan, generally on a weekly basis across six to 12 weeks, while also asking participants to continue the practices in their own time. The researchers found that overall, mindfulness conferred a small but significant benefit to cognition. Subgroup analysis revealed that the effect was slightly stronger for people over 60, while there was not a significant effect for people under 60. Tim Whitfield commented that “executive function is known to decline with age among older adults; the improvement in people over 60 suggests that mindfulness may help guard against cognitive decline, by helping to maintain or restore executive function in late adulthood. It might be easier to restore cognitive functions to previous levels, rather than to improve them beyond the developmental peak.” When they investigated which aspects of cognition were affected, the researchers found that mindfulness was beneficial only to executive function, and more specifically, there was strong evidence of a small positive effect on working memory (which is one facet of executive function). The researchers also analyzed whether mindfulness outperformed other ‘active interventions' (such as brain training, relaxation, or other health or educational programs) or only when compared to people who were not offered any alternative treatment. They found that cognitive benefits of mindfulness were only significant compared with an ‘inactive' comparison, which means they cannot rule out that the benefits may have been at least partly derived from an expectation of treatment benefits, or social interactions. The researchers say that more research is needed into which characteristics of mindfulness training may be more likely to confer cognitive benefits, or whether delivering interventions over longer periods, or in intensive retreat settings, might yield greater cognitive benefits. Senior author Dr Natalie Marchant (UCL Psychiatry) said that they “know mindfulness-based programs benefit mental health, and our paper now suggests that mindfulness may also help to maintain cognitive faculties as people age. Mindfulness practices do not share much in common with cognitive test measures, so it is notable that mindfulness training's impact appears to transfer to other domains. While our review only identified a small benefit to executive function, it remains possible that some types of mindfulness training might deliver larger gains.” Major Depression Symptoms Improved with Chlorella University of Western Australia, August 23rd 2021    The symptoms of depression are often treated with drugs that can have long-term adverse side effects. A new study finds chlorella significantly reduces symptoms of major depression. Research from the University of Western Australia in Perth has found that chlorella can significantly improve symptoms of depression. The researchers tested 92 patients with major depressive disorder – a disorder that affects millions of people around the world. The researchers split the patients into two groups. They gave 42 of the patients 1,800 milligrams of Chlorella vulgaris extract per day. The other 50 patients continued their standard care. The researchers used a scale called the Hospital Anxiety and Depression Scale (HADS) to test the patients' symptoms of depression, along with the Beck Depression Inventory II (BDI-II) scale. Both of these have been used in clinical settings to establish the range of depressive symptoms and the severity of the diagnosis. After six weeks of treatment with either the standard pharmaceutical treatment or chlorella extract, the researchers found that those patients who had taken the chlorella had significantly reduced scores in both depression tests. The BDI-II scores went down by over four points and the HADS scores went down by 3.71 points. To give some reference, the HADS scale consists of 21 points, and anything over an 8 is considered symptomatic of anxiety or depression. In addition to reduced total scores, the researchers also saw significant reductions in some of the subset scores. For example, physical and cognitive symptoms were significantly improved in the chlorella group, and subscales for depression and anxiety were significantly lower among the chlorella group. The researchers concluded: “This pilot exploratory trial provides the first clinical evidence on the efficacy and safety of adjunctive therapy with CVE in improving physical and cognitive symptoms of depression as well as anxiety symptoms in patients who are receiving standard antidepressant therapy.” Chlorella is a microalga. It is a single-celled algae that is typically grown in controlled growth medium tanks. It is significantly high in protein, with over 40 percent protein, with all of the essential amino acids. It also contains proteins that stimulate growth hormone and brain neurotransmitters. Concentrated extract was used in this study due to the fact that whole chlorella can be difficult for the body to break down the cell wall. An extract provides the contents of the cell after the cell wall has been broken. Greater adherence to Mediterranean diet associated with decreased cardiometabolic risk during pregnancy University of Granada, August 20, 2021 According to news reporting out of Granada, Spain,research stated, “Studies regarding dietary patterns and cardiometabolic risk markers during pregnancy are scarce. The aim of the present study was to analyse whether different degrees of adherence to the Mediterranean diet (MD) and the MD components were associated with cardiometabolic markers and a clustered cardiometabolic risk during pregnancy.” Our news journalists obtained a quote from the research from the University of Granada, “This study comprised 119 pregnant women from the GEStation and FITness (GESTAFIT) project. Dietary habits were assessed with a food frequency questionnaire at the 16th and 34th gestational weeks (g.w.). The Mediterranean Diet Score was employed to assess MD adherence. The following cardiometabolic markers were assessed: pre-pregnancy body mass index (BMI), systolic blood pressure (SBP), diastolic blood pressure (DBP), fasting glucose, triglycerides and high-density lipoprotein cholesterol (HDL-C). A greater MD adherence was associated with a better cardiometabolic status in cross-sectional (16th g.w. and 34th g.w.) and prospective analyses (MD adherence at the 16th g.w. and cardiometabolic markers at the 34th g.w.; SBP, DBP and HDL-C; all, p< 0.05). Participants with the highest MD adherence (Tertile 3) had a lower clustered cardiometabolic risk than those with the lowest MD adherence (Tertile 1) at the 16th and 34th g.w. (both, p< 0.05). A higher intake of fruits, vegetables and fish and a lower intake of refined cereals and red meat and subproducts were associated with a lower cardiometabolic risk during pregnancy (all, p< 0.05).” According to the news editors, the research concluded: “A higher MD adherence, a greater intake of fruits, vegetables and fish and a lower intake of refined cereals and red meat and subproducts showed a cardioprotective effect throughout gestation.” Unhealthy diet during pregnancy could be linked to ADHD King's College London and the University of Bristol , August 20, 2021   New research led by scientists from King's College London and the University of Bristol has found that a high-fat, high-sugar diet during pregnancy may be linked to symptoms of ADHD in children who show conduct problems early in life. Published in the Journal of Child Psychology and Psychiatry, this study is the first to indicate that epigenetic changes evident at birth may explain the link between unhealthy diet, conduct problems and ADHD. Early onset conduct problems (e.g. lying, fighting) and attention-deficit/hyperactivity disorder (ADHD) are the leading causes of child mental health referral in the UK. These two disorders tend to occur in tandem (more than 40 per cent of children with a diagnosis of conduct disorder also have a diagnosis of ADHD) and can also be traced back to very similar prenatal experiences such as maternal distress or poor nutrition. In this new study of participants from the Bristol-based ‘Children of the 90s' cohort, 83 children with early-onset conduct problems were compared with 81 children who had low levels of conduct problems. The researchers assessed how the mothers' nutrition affected epigenetic changes (or DNA methylation) of IGF2, a gene involved in fetal development and the brain development of areas implicated in ADHD – the cerebellum and hippocampus. Notably, DNA methylation of IGF2 had previously been found in children of mothers who were exposed to famine in the Netherlands during World War II. The researchers from King's and Bristol found that poor prenatal nutrition, comprising high fat and sugar diets of processed food and confectionary, was associated with higher IGF2 methylation in children with early onset conduct problems and those with low conduct problems. Higher IGF2 methylation was also associated with higher ADHD symptoms between the ages of 7 and 13, but only for children who showed an early onset of conduct problems. Dr Edward Barker from King's College London said: ‘Our finding that poor prenatal nutrition was associated with higher IGF2 methylation highlights the critical importance of a healthy diet during pregnancy. These results suggest that promoting a healthy prenatal diet may ultimately lower ADHD symptoms and conduct problems in children. This is encouraging given that nutritional and epigenetic risk factors can be altered.' Dr Barker added: ‘We now need to examine more specific types of nutrition. For example, the types of fats such as omega 3 fatty acids, from fish, walnuts and chicken are extremely important for neural development. ‘We already know that nutritional supplements for children can lead to lower ADHD and conduct problems, so it will be important for future research to examine the role of epigenetic changes in this process.' Green tea may help protect against sunburn Taiyo Kagaku Co (Japan), August 24, 2021 A systematic review and meta-analysis published in a recent issue of Molecules found an association between oral intake or topical application of green tea catechins and a reduction in ultraviolet (UV) radiation-induced sunburn, which is an inflammatory reaction of the skin to UV exposure, clinically known as erythema.* Catechins are a type of flavonoid that occur in plants such as Camellia sinensis (tea). Green tea catechins include (-)-epigallocatechin-3-gallate (EGCG), well known for its anti-cancer and health-promoting effects, (-)-epicatechin, and many other similar molecules. These compounds have been recognized as having anti-inflammatory, antioxidant and photo-protective properties. “To our knowledge, this is the first meta-analysis to assess the effectiveness of green tea catechins specifically on measures of ultraviolet radiation-induced erythema and related pro-inflammatory mediators,” authors Mahendra P. Kapoor and colleagues wrote. “Regular intake of as low as 540 mg of green tea catechins per day could be beneficial for the protection against ultraviolet radiation-induced erythema, wherein green tea catechin metabolites are bioavailable at the dermis and epidermis levels of the skin, and thus increase the minimal dose of radiation (MED) required to induce erythema.” Dr Kapoor added that the study “suggests that green tea catechins can strengthen the skin's tolerance to ultraviolet radiation-induced skin damage from radiation through the prevention of the ultraviolet radiation-induced perturbation of epidermal barrier functions.” Study details: 12 weeks of green tea intake yields benefits The meta-analysis included three randomized, double-blind, placebo-controlled trials and one non-double-blind, non-placebo-controlled study that examined potential protective effects of orally administered capsules containing green tea catechins against sunburn (clinically known as erythema) induced by solar-simulated UV radiation. Two additional studies that involved a single dose of topically administered catechins were separately analyzed. Pooled analysis of data from three studies that evaluated erythema in skin exposed to UV radiation before and after 12 or more weeks of green tea catechin intake revealed a favorable effect in association with catechin intake. Both low and high doses of the green tea capsules were effective at decreasing low-dose UV radiation-induced erythema. It was also noted that a significant favorable effect was seen in the one study which assessed UV radiation-induced erythema after green tea intake for only six weeks, but as none of the other studies assessed this shorter duration of intake, further analysis was not performed. When green tea catechins' effects compared to a placebo were analyzed, pooling the data of two placebo-controlled trials confirmed their effectiveness against low-intensity UV radiation-induced erythema. Pooling data from participants in the studies involving topical green tea catechins revealed significant benefit for green tea at higher UV radiation doses.

Can we, as adults, grow new neurons? Neuroscientist Sandrine Thuret says that we can, and she offers research and practical advice on how we can help our brains better perform neurogenesis—improving mood, increasing memory formation and preventing the decline associated with aging along the way.

A berry vine found in Asia proves useful in combating lung cancer Okayama University (Japan), August 17, 2021 Lung cancer is known to be the most fatal form of cancer. Chemicals like 4-(methylnitrosamino)-1-(3-pyridyl)-1-butanone (NNK) found in tobacco are usually the main culprits behind smoking-related lung cancer causing cancer biologists to actively explore targeted treatments. Now, a research group led by Associate Professor ARIMOTO-KOBAYASHI Sakae at Okayama University has reported the potential of a berry-producing vine, Vitis coignetiae Pulliat (colloquially known as Yamabudo in Japan), against lung cancer in mice. The team has previously shown that juice extracted from the Yamabudo fruit and 2,6-dimethoxy-1,4-benzoquinone (DBQ), a chemical found within it, have protective effects against skin cancer. Thus, in this study the potential of both these chemicals was investigated. Mice were first treated with NNK to establish lung cancer models and tumors that subsequently developed within their lungs were assessed. After 30 weeks, mice given Yamabudo juice or DBQ showed greatly reduced tumor size. To understand the mechanism of Yamabudo further, human lung cancer cells were employed. NNK induces cancer by facilitating a chemical change in the DNA structure, known as DNA methylation. To mimic this process, cells were exposed to MNNG (a chemical that artificially induces DNA methylation) and the effects of Yamabudo were studied. Indeed, cells that were treated with Yamabudo juice or DBQ showed lower levels of DNA methylation.  The DNA methylation induced by NNK also plays a role in mutating the DNA, making all exposed cells susceptible to cancer. The methylated forms of DNA tend to form large complexes which can undergo damage more easily. Therefore, NNK-induced mutations were analyzed next to see if Yamabudo also plays a protective role in this regard. The number of NNK-induced mutations was, in fact, found to be considerably reduced by Yamabudo juice or DBQ. Yamabudo thus mitigated lung cancer by repairing the DNA damage caused by toxins. Lastly, the team also assessed biological pathways which typically help cancer cells proliferate. While all such pathways were active in the lung cancer cells, treatment with Yamabudo showed a dampening of these cancer-facilitating signals. “Stimulation of repair of alkyl DNA adducts and suppressed growth signaling pathways are potential anti-tumorigenic targets of Yamabudo juice and DBQ in NNK-induced lung tumorigenesis,” conclude the researchers. Given the broad range of tumor-suppressing properties Yamabudo displays, it is one herbal medicine that should be explored further in lung cancer research. Background Yamabudo: Vitis coignetiae Pulliat, also known as crimson glory vine or “Yamabudo” in Japan, is a berry-producing vine that grows primarily in East Asia. The juice extracted from Yamabudo berries comprises several chemical compounds that have medicinal properties. While its protective properties against skin cancer have briefly been shown before, this is the first study that explores the potential of Yamabudo in lung cancer. DNA methylation: DNA methylation is a natural chemical process intended to regulate proper functioning of our genes. A chemical group known as the “methyl” group is usually bound onto specific regions of the DNA as a mechanism to prevent genes from being turned on when not in use. However, certain toxins and other external factors can also induce DNA methylation which sometimes prevents important genes (such as those that suppress cancer) from being active. Unfortunately, the methylated forms of DNA are passed on when cells replicate. DNA methylation thereby also abets the spread of cancer. Controlling DNA methylation is an important strategy in keeping certain cancers in check. Vitamin D may protect against young-onset colorectal cancer Dana Farber Cancer Institute, August 17, 2021 Consuming higher amounts of Vitamin D – mainly from dietary sources – may help protect against developing young-onset colorectal cancer or precancerous colon polyps, according to the first study to show such an association. The study, recently published online in the journal Gastroenterology, by scientists from Dana-Farber Cancer Institute, the Harvard T.H. Chan School of Public Health, and other institutions, could potentially lead to recommendations for higher vitamin D intake as an inexpensive complement to screening tests as a colorectal cancer prevention strategy for adults younger than age 50. While the overall incidence of colorectal cancer has been declining, cases have been increasing in younger adults – a worrisome trend that has yet to be explained. The authors of the study, including senior co-authors Kimmie Ng, MD, MPH, of Dana-Farber, and Edward Giovannucci, MD, DSc., of the T.H. Chan School, noted that vitamin D intake from food sources such as fish, mushrooms, eggs, and milk has decreased in the past several decades. There is growing evidence of an association between vitamin D and risk of colorectal cancer mortality. However, prior to the current study, no research has examined whether total vitamin D intake is associated with the risk of young-onset colorectal cancer. “Vitamin D has known activity against colorectal cancer in laboratory studies. Because vitamin D deficiency has been steadily increasing over the past few years, we wondered whether this could be contributing to the rising rates of colorectal cancer in young individuals,” said Ng, director of the Young-Onset Colorectal Cancer Center at Dana-Farber. “We found that total vitamin D intake of 300 IU per day or more – roughly equivalent to three 8-oz. glasses of milk – was associated with an approximately 50% lower risk of developing young-onset colorectal cancer.” The results of the study were obtained by calculating the total vitamin D intake – both from dietary sources and supplements – of 94,205 women participating in the Nurses' Health Study II (NHS II). This study is a prospective cohort study of nurses aged 25 to 42 years that began in 1989. The women are followed every two years by questionnaires on demographics, diet and lifestyle factors, and medical and other health-related information. The researchers focused on a primary endpoint – young-onset colorectal cancer, diagnosed before 50 years of age. They also asked on a follow-up questionnaire whether they had had a colonoscopy or sigmoidoscopy where colorectal polyps (which may be precursors to colorectal cancer) were found. During the period from 1991 to 2015 the researchers documented 111 cases of young-onset colorectal cancer and 3,317 colorectal polyps. Analysis showed that higher total vitamin D intake was associated with a significantly reduced risk of early-onset colorectal cancer. The same link was found between higher vitamin D intake and risk of colon polyps detected before age 50.  The association was stronger for dietary vitamin D – principally from dairy products – than from vitamin D supplements. The study authors said that finding could be due to chance or to unknown factors that are not yet understood. Interestingly, the researchers didn't find a significant association between total vitamin D intake and risk of colorectal cancer diagnosed after age 50. The findings were not able to explain this inconsistency, and the scientists said further research in a larger sample is necessary to determine if the protective effect of vitamin D is actually stronger in young-onset colorectal cancer. In any case, the investigators concluded that higher total vitamin D intake is associated with decreased risks of young-onset colorectal cancer and precursors (polyps). “Our results further support that vitamin D may be important in younger adults for health and possibly colorectal cancer prevention,” said Ng. “It is critical to understand the risk factors that are associated with young-onset colorectal cancer so that we can make informed recommendations about diet and lifestyle, as well as identify high risk individuals to target for earlier screening.” The study was funded by grants from the U.S. National Institutes of Health and the Department of Defense; by the American Cancer Society Mentored Research Scholar Grant; and by the Project P Fund. Ng's disclosures include research funding from Pharmavite, Revolution Medicines, Janssen, and Evergrande Group; Advisory boards for Array Biopharma, Seattle Genetics, and BiomX; and consulting for X-Biotix Therapeutics. Lack of exercise and poor nutrition could increase the risk of diseases like dementia Kings College London, August 17, 2021 New research from the Institute of Psychiatry, Psychology & Neuroscience (IoPPN) at King's College London has found that both diet and exercise can influence the risk of cognitive decline (CD) and dementia by potentially influencing hippocampal neurogenesis (the process by which the brain produces new brain cells) long before their onset. The study, published in Alzheimer's & Dementia: The Journal of the Alzheimer's Association, suggests that altered neurogenesis in the brain could potentially represent an early biomarker for both CD and dementia. The investigation studied how the blood of participants with and without CD and dementia could influence hippocampal neurogenesis in laboratory settings and whether diet and exercise were important factors. Specifically, blood samples of 418 French adults over the age of 65 were collected 12-years prior to CD and dementia diagnosis and tested on human hippocampal stems cells. Additionally, information on each participant's sociodemographic, lifestyle, and clinical data were collected and incidence cognition status and dementia were measured every 2 to 3 years over a 12-year period. Over the course of the study, the researchers established that 12 years prior to diagnosis, both CD and Alzheimer's were associated with levels of neural stem cell death. The team also found that exercise, nutrition, vitamin D levels, carotenoid and lipid levels are all associated with the rate at which cells die off. Furthermore, physical activity and nutrition were key factors that then also determined CD status.  Specifically, researchers found that reduced physical activity and increased malnutrition both increased cell death which in turn increased the risk for future CD. While previous studies have established that diet and exercise have some protective effects against CD and dementia, these roles have been poorly understood at the neurobiological level. To date, studies on animals have shown how diet and exercise can directly influence hippocampal neurogenesis, potentially explaining how exercise and diet may biologically exert their effects, but this study sheds further light on this in the context of a human model. Doctor Sandrine Thuret, the study's lead investigator from King's IoPPN said “Our study has demonstrated not only that there are individual markers of hippocampal neurogenesis associated with CD and dementia 12 years later, but also that there is some degree of specificity with respect to diagnoses of dementia subtypes. “Specifically, if an individual displays an increase in their levels of cell death during differentiation (when neural stem cells are becoming neurons), we can look at this as a potential warning sign of CD. Conversely, a decrease in levels of cell death during proliferation (the process by which a single cell divides into a pair) and reduced hippocampal progenitor cell integrity could be viewed as a predictor for Alzheimer's Disease and Vascular dementia, respectively.” According to Alzheimer's Research UK, there were a total of 525,315 people living with a dementia diagnosis in the UK in 2020[1]. Rates of cognitive decline and dementia are expected to triple in prevalence by 2040. Dr Andrea du Preez, the study's first author from King's IoPPN said, “While more work is undoubtedly needed to fully understand how diet and exercise might modulate hippocampal neurogenesis, our findings may represent an effective early preventative strategy against CD and dementia.” Acupuncture improves symptoms of chronic prostatitis/chronic pelvic pain syndrome compared to sham treatment China Academy of Chinese Medical Sciences, August 17, 2021  A multicenter randomized trial showed that 20 sessions of acupuncture over 8 weeks resulted in greater improvement in symptoms of moderate to severe chronic prostatitis/chronic pelvic pain syndrome (CP/CPPS) compared with sham therapy. Treatment effects endured over 24 weeks follow up. The findings are published in Annals of Internal Medicine. CP/CPPS manifests discomfort or pain in the pelvic region for at least 3 of the previous 6 months without evidence of infection. Lower urinary tract symptoms, psychological issues, and sexual dysfunction may also be involved. Men with CP/CPPS may have a poor quality of life due to the many neuropsychophysiologic pathophysiology factors associated with the disorder, such as inflammation in the prostate, anxiety and stress, and dyssynergic voiding. Antibiotics, a-blockers, and anti-inflammatories are the mainstays of treatment in clinical practice, but they have limited effectiveness and are associated with adverse events with long-term use. Acupuncture has shown promise as an alternative treatment, but high-quality evidence is scarce. Researchers from the China Academy of Chinese Medical Sciences randomly assigned 440 male participants (220 in each group) to either 8 weeks of acupuncture or sham therapy to assess the long-term efficacy of acupuncture for improving symptoms of CP/CPPS. The treatment was considered effective if participants achieved a clinically important reduction of at least 6 points from baseline on the National Institutes of Health Chronic Prostatitis Symptom Index at weeks 8 and 32. Ascertainment of sustained efficacy required the between-group difference to be statistically significant at both time points. The researchers found that compared with the sham acupuncture group, larger proportions of participants in the acupuncture group reported marked or moderate improvements in symptoms at all assessment points. No significant difference was found in changes in International Index of Erectile Function 5 score at all assessment time points or in peak and average urinary flow rates at week 8. No serious adverse events were reported in either group. According to the researchers, these findings show long-term efficacy of acupuncture and provide high-quality evidence for clinical practice and guideline recommendations. Eicosapentaenoic acid (EPA) decreases amyloid beta-induced neurotoxicity by decreasing neuroinflammation through regulation of microglial polarization Yunnan University (CHina), August 16, 2021 According to news reporting originating in Yunnan, People's Republic of China, research stated, “Although the cause of Alzheimer's disease (AD) is still controversial, it is generally accepted that neuroinflammation plays a key role in AD pathogenesis. Thus, regulating the polarization of microglia will help in recovering from AD since microglia can be polarized into classical M1 and alternative M2 phenotypes, M1 microglia leading to neuroinflammation and M2 microglia acting as anti-inflammatory effectors.” Financial support for this research came from National Natural Science Foundation of China (NSFC). The news reporters obtained a quote from the research from Yunnan University, “Our previous study demonstrated that eicosapentaenoic acid (EPA), an essential n-3 polyunsaturated fatty acid, may modulate glial cell activity and functions, but it is not clear whether EPA plays a role in microglial polarization. Here, we aimed to test the hypothesis that EPA may regulate the polarization of microglia and subsequently alleviate neuroinflammation and neuronal damage. Male C57BL/6 mice were fed an EPA -supplemented diet or a palm oil -supplemented diet for 42 days. On day 28 of diet feeding, the mice received a single intracerebroventricular injection of beta-peptide fragment 1-42(A beta(1-42)) or saline. The polarization of M1 and M2 microglia was evaluated by western blot using the respective markers. Changes in inflammatory cytokine mRNA levels were examined using real-time PCR. Neurological deficits were analysed using the Morris water maze and TdT-mediated dUTP Nick-End Labeling (TUNEL) assays. EPA supplementation effectively reversed the increasing trend of M1 microglial markers and the decreased expression of M2 microglial markers in the hippocampus mediated by A beta(1-42) and normalized the A beta-induced upregulation of proinflammatory cytokines and the downregulation of anti-inflammatory factors. Consistent with these findings, EPA significantly improved cognitive function and inhibited apoptotic neuronal death in the hippocampus.” According to the news reporters, the research concluded: “These results demonstrated that EPA appears to have potential effects on regulating microglial polarization, which contributes to alleviating neuroinflammation and may have beneficial effects for preventing and treating AD.” This research has been peer-reviewed. Yoga and meditation improve mind-body health and stress resilience University of Southern California  August 19, 2021  Many people report positive health effects from practicing yoga and meditation, and experience both mental and physical benefits from these practices. However, we still have much to learn about how exactly these practices affect mind-body health. A new research article published in Frontiers in Human Neuroscience investigates the effects of yoga and meditation on brain derived neurotrophic factor (BDNF), the activity on the hypothalamic pituitary adrenal (HPA) effects and inflammatory markers. By studying the participants of an intensive 3-month yoga and meditation retreat, the researchers found that the practices positively impacted BDNF signaling, the cortisol awakening response (CAR) and immunological markers, and in addition improved subjective wellbeing. In this study, the retreat participants were assessed before and after participating in a 3-month yoga and meditation retreat that involved daily meditation and Isha yoga, accompanied by a vegetarian diet. The yogic practices consisted of physical postures, controlled breathing practices, and seated meditations during which the participants focused on mantra repetition, breath, emptying the mind and bodily sensation. The researchers measured psychometric measures, brain derived neurotrophic factor (BDNF), circadian salivary cortisol levels, as well as pro- and anti-inflammatory cytokines. They also collected data on psychometric variables including mindfulness, absorption, depression and anxiety, and investigated the relationship between psychological improvements and biological changes. The data showed that participation in the retreat was associated with decreases in both self-reported anxiety and depression as well as increases in mindfulness. The research team observed increases in the plasma levels of BDNF, a neuromodulator that plays an important role in learning, memory and the regulation of complex processes such as inflammation, immunity, mood regulation, stress response and metabolism. They also observed increases in the magnitude of the cortisol awakening response (CAR) which is part of the hypothalamic pituitary adrenal axis (HPA), suggesting improved stress resilience. Moreover, there was a decrease in inflammatory processes caused by an increase of the anti-inflammatory cytokine Interleukin-10 and a reduction of the pro-inflammatory cytokine Interleukin-12 after the retreat. "It is likely that at least some of the significant improvements in both HPA axis functioning as exemplified by the CAR as well as neuroimmunologic functioning as exemplified by increases in BDNF levels and alterations in cytokines were due to the intensive meditation practice involved in this retreat," says corresponding author Dr Baruch Rael Cahn (University of Southern California, USA). The research team hypothesize that the pattern of biological findings observed in their study is linked to enhanced resilience and wellbeing. "The observed increased BDNF signaling possibly related to enhanced neurogenesis and/or neuroplasticity, increased CAR likely related to enhanced alertness and readiness for mind-body engagement, and increased anti- and pro-inflammatory cytokines possibly indicating enhanced immunological readiness," explains Dr Cahn. "An intriguing possible link between the effects on BDNF and the CAR is hippocampal functional integrity, since increased BDNF levels due to physical exercise has previously been shown to relate with hippocampal neurogenesis and likely relate to its positive effects on well-being and depression." In the light of previous studies of the positive effects of meditation on mental fitness, autonomic homeostasis and inflammatory status, the researchers think that their findings are related to the meditative practices that the retreat participants engaged in. However, they suggest that some of the observed changes may also be related to the physical aspects of the retreat - yoga practice and diet - and that the observed change patterns are a reflection of wellbeing and mind-body integration. The next step will be to conduct further research in order to clarify the extent to which the positive changes on mind-body wellness and stress resilience are related to the yoga and meditation practices respectively, and to account for other possible contextual factors such as social dynamics, diet and the impact of the teacher. "To our knowledge, our study is the first to examine a broad range of pro- and anti-inflammatory markers in a healthy population before and after a yoga-meditation intervention. Our findings justify further studies of yoga and meditation retreats assessing for the replicability, specificity and long-term implications of these findings," concludes Dr Cahn.  

Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, for Brain Fact Friday and episode #141. In today's episode, you will learn: ✔︎ Tips for regrowing your brain cells (neurogenesis) ✔︎ A reminder of what prevents neurogenesis and hurts your brain I'm Andrea Samadi, author and educator from Toronto, Canada, now living in Arizona, and like many of our listeners, have been fascinated with learning and understanding the science behind high performance strategies in our schools, sports, and modern workplaces of the future. If you have been listening to our podcast, you will know that we've uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, it all begins with an understanding of our brain. And since most of us have not had a crash course in the basics of neuroscience, and how an understanding of our brain can impact learning, I launched this podcast in June 2019 with the goal of interviewing leaders and experts who have risen to the top of their field, using these success principles. I'm writing this before recording episode #143 with Dr. Jon Lieff, whose book The Secret Language of Cells: What Biological Conversation Tells Us About the Brain-Body Connection, the Future of Medicine and Life Itself[i], and his book has really got me thinking. We know that brain health is important, but could the cells in our body be important for our health, translating into our productivity, results and future well-being? Just like I had never thought about my brain as it related to my results prior to understanding how important our brain was for our future, I definitely have never thought about my health down to the level of my cells. Or even thought about how brain cells (neurons) are different from the other cells in my body (like organ lining cells, immune cells, or blood vessel cells).  Have you? This Leads us to This Week's Brain Fact Friday: Did you know that “we can regrow brain cells (a process called neurogenesis) that we retain throughout our entire lifetime”[ii] and that the best way to increase neurogenesis (regrow your brain cells) is “when your body produces more BDNF (brain-derived neurotrophic factor.” (Dr. David Perlmutter). We covered an introduction to BDNF on episode #114 “Building a Faster, Stronger, Resilient Brain, by Understanding Brain-Derived Neurotrophic Factor”[iii] and how important BDNF is for learning and memory, with some tips for increasing your BDNF levels. What Helps Your Brain Cells? Exercise releases BDNF: Dr. Ratey, in his book Go Wild explained that researchers were looking at ways to prevent the aging brain and found that “seniors who exercised developed significantly larger hippocampal volumes (the part of the brain responsible for memory processing) improving their memory.”[iv] They found that exercise also “prevented a loss of grey matter overall (which is common in aging) and improved brain function.” (Page 107). Since we are all aging, it makes sense to me that this research is relevant to all of us, not just the aging brain, proving again, of the importance of exercise as one of the health staples we should all be aware of. Nutrition also releases BDNF: Taking Omega-3 DHA also increases your BDNF and helps to increase neurogenesis. “Omega-3 fatty acids have the potential to influence neurogenesis through at least two distinct mechanisms. First, omega-3 fatty acids are incorporated into neuronal membranes…A second potential pathway …(where) these diets may influence neurogenesis is via omega-3 fatty acid modulation of cytokine levels, which in turn regulates immune function.”[v] What Hurts Your Brain Cells? We know that diet and exercise help our brain to build new neurons, but what hurts your brain and kills your brain cells? Chronic stress, lack of sleep, poor diet and chemical and pesticide exposure all prevent neurogenesis and our podcast episode with Dr. Lieff on The Secret Language of Cells (Coming next week) we touch on this, but contrary to popular belief, “moderate alcohol use doesn't kill brain cells.”[vi]  Not to say that alcohol does not damage the brain it just doesn't kill brain cells. “It can damage the dendrites which are the branch-like ends of the brain cells. Dendrites are key for passing messages from one neuron to another, so dendrite degradation can cause cognitive problems.”[vii] Conclusion: Can we control neurogenesis by increasing BDNF? Sandrine Thuret thinks we can, and offers her ideas in her TED TALK[viii] She shows the clear case for exercise with an image I have put in the show notes showing new brain cells (black dots) growing in rats who were runners, versus less brain cell growth in the no-running rats.   (Image showing new brain cells (black dots) growing in rats who were runners Source-You can grow new brain cells. Here's how. Published on YouTube October 30, 2015 https://www.youtube.com/watch?v=B_tjKYvEziI&t=5s   Sandrine Thuret's TED TALK lists many ways you can grow new brain cells (the highlighted words) with intermittent fasting, flavonoids (found in dark chocolate) and caffeine being a few evidence-based strategies. Conversely, she mentions a diet high in saturated fat, sugar or ethanol, will have a negative impact on neurogenesis. Image Source: Here's how. Published on YouTube October 30, 2015 https://www.youtube.com/watch?v=B_tjKYvEziI&t=5s  (7:26) This Brain Fact Friday was a reminder for me to take my OMEGA-3 fatty acids. I hope it's opened up your mind for some new ideas. Stay tuned next week for Dr. Jon Leiff's fascinating interview on his book, The Secret Language of Cells, as well as a case study from Michal Ricca, the founder of the Now I Can Read Program, who has taught over 1,000 children to read with her program. See you next week. REFERENCES: [i] The Secret Language of Cells: What Biological Conversation Tells Us About the Brain-Body Connection by Jon Lieff, MD. September 22, 2020 https://www.amazon.com/dp/B084HKZ4HK/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [ii] Grow New Brain Cells with Exercise with Dr. David Perlmutter YouTube Published Dec.4, 2014 https://www.youtube.com/watch?v=h4NfYd4wq7o&t=3s [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #114 “Building a Faster, Stronger, Resilient Brain, by Understanding Brain-Derived Neurotrophic Factor”  https://andreasamadi.podbean.com/e/brain-fact-friday-on-building-a-faster-stronger-resilient-brain-by-understanding-brain-derived-neurotrophic-factor-bdnf/ [iv] Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-Being by John J Ratey, MD and Richard Manning (June 3, 2014) https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C [v] Omega-3 fatty acids upregulate adult neurogenesis by Barbara S. Beltz, Michael F Tlusty, Jeannie L Benton, and David C Sandeman Published Jan. 7, 2007 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1892224/#:~:text=Omega%2D3%20fatty%20acids%20have,transporters%20and%20receptors%20%5B4%5D. [vi] Brain Myth: Drinking Alcohol Kills Brain Cells https://www.brainhq.com/brain-resources/cool-brain-facts-myths/brain-mythology/brain-myth-alcohol-kills-brain-cells/ [vii] IBID [viii] You can grow new brain cells. Here's how. Published on YouTube October 30, 2015 https://www.youtube.com/watch?v=B_tjKYvEziI&t=5s  

Why do some people feel they deserve good fortune - and what happens to them if they expect everything to go their way and then encounter bad luck? Emily Zitek, Associate Professor of Organisational Behaviour at Cornell University, discusses her new insights into entitlement. There have been more than 1100 entries for the All in the Mind Awards and in the Professionals category, Joanna, who suffered from depression, nominates her occupational therapist, Richa Baretto. They’re now finalists and they tell Claudia about their special therapist-patient relationship. Could occasional fasting improve some important aspects of our memory? In what’s thought to be the first human study, Sandrine Thuret, head of the neurogenesis and mental health lab at Kings College London, showed that by restricting the number of calories you eat on 2 days a week, the ability to differentiate between very similar or overlapping memories can increase. Does this have the potential to be used as an intervention to prevent or boost cognitive decline. Producer Adrian Washbourne Produced in association with the Open University

In each stage of life, our brains morph and change. This hour, TED speakers explore pivotal chapters where the brain can either flourish or decline – and what control we might have over brain health. Guests include neuroscientists Kimberly Noble, Adriana Galván, Sandrine Thuret, and Lisa Mosconi.

Blue Health and well-being: During lockdown many people have said how they value getting out in nature more than ever. But is there something extra special about getting out into places where there is water? This doesn’t just have to mean the seaside. Could a river, canal or even a fountain in a park make us feel better? Dr Mathew White, senior lecturer in social and environmental psychology at Exeter University, is part of a large research project across eighteen countries called Blue Health. Dr Jo Garrett is a researcher in coastal environments and human health, and they discuss their latest research into pinning down the benefits of aquatic environments on our well-being. Discussing dying: It’s never going to be an easy conversation, but one that a lot of us will face, whatever illness our relatives or friends might be dying from. What should you say and how can avoiding regrets afterwards about what you didn’t say? We hear from Janie Brown, who spent more than thirty years nursing and counselling people dying from cancer and recounts some of her experiences in her book Radical Acts of Love, and writer Audrey Nieswandt. Diet or exercise to starve off memory decline? Even as we get older we carry on making new brain cells. The bad news is that the process slows down which can lead to problems with memory. But as Dr Sandrine Thuret and Dr Chiara De Lucia from Kings College London have found, our genetic makeup can influence this process. They’ve found that changing diet might make more of a difference to some, whilst exercise might make more of a difference to others. Claudia Hammond's guest is Prof. Catherine Loveday, Principal Lecturer in Cognitive Neuroscience at the University of Westminster.

On this episode of The Keto Kamp podcast we discuss the relationship between fasting, keto, and brain function.   You will be amazed when you discover how ketones and fasting super charge your brain top perform at a top level.   This episode is sponsored by my favorite olive oil, the Fresh Pressed Olive Oil Club. Try them for $1.00 www.ketokampolive.com    The 4 key foods to stimulate neurogenesis:   1) Blueberries. I have blueberries just about every single day, and I recommend it to my clients. Not only is it low in sugar compared to other fruits, it is also packed full of antioxidants. Blueberries act in so many ways to promote neurogenesis and protect the brain from cognitive decline.   Numerous studies show adding blueberries to the daily diet of mice increases neurogenesis significantly.   Casadesus, G., Shukitt-Hale, B., Stellwagen, H.M., et al. (Oct 2004). “Modulation of hippocampal plasticity and cognitive behavior by short-term blueberry supplementation in aged rats.” Nutritional Neuroscience. 7(5-6):309-16.   Acosta, S., Jernberg, J., Sanberg, C.D., Sanberg, P.R., Small, B.J., Gemma, C., Bickford, P.C. (Oct 2010). Rejuvenation Res. 13 (5):581-8. doi 10.1089/rej.1011. Epub 29 Jun 2010.   Joseph, J.A., Shukitt-Hale, B., Lau, F. C. “Fruit polyphenols and their effects on neuronal signaling and behavior in senescence.” Annals of the New York Academy of Sciences.   Consuming about 1 cup per day is the equivalent human portion that animal studies have suggested. Here’s a bonus tip, buy wild organic frozen blueberries. New research from South Dakota State University [https://www.sciencedaily.com/releases/2014/07/1 722124810.htm] suggests that frozen blueberries deliver a bigger dose of disease-fighting antioxidants than fresh. These antioxidants come from compounds called anthocyanins, which give blueberries their purple hue. The ice crystals that form when the berries are frozen disrupt the structure of the plant tissue and make anthocyanins more available. The anthocyanin dye, which causes the dark blue color, crosses the blood-brain barrier to stimulate neurogenesis. [Page 61]   Humans with cognitive decline showed improvements after consuming blueberries daily.   Devore. E. E., Kang, J.H., Bretellen, M. M., Grodstein, F. A. (July 2012). “Dietary intakes of berries and flavonoids in relation to cognitive decline.” Neurology. 72(1):135-43. Doi: 10.1002/ana.23594. Epub 26 Apr 2012.   Joseph, J.A., Shukitt-Hale, B., Willis, L. M. (Sep 2009). “Grape juice, berries, and walnuts affect brain aging and behavior.” Journal of Nutrition. 139(9):1813S-7S. Doi: 10.3945/jn.109.108266. Epub 29 Jul 2099. Review.   Aside from increasing neurogenesis, blueberries allow better communication among neurons, something called signal transduction. [Page 62]   Studies have shown that blueberry extracts are as effective as fresh blueberries.[page 62] In most animal studies it’s the extract that is used. This makes daily blueberry intake possible for those who don’t have access to fresh blueberries. Life Extension makes a great blueberry extract product.   2) Omega 3s. Another neurogenesis superstar is the complex of omega-3 fatty acids, found in abundance in cold water fish, including wild Alaskin salmon, coho and sockeye salmon, black cod, sablefish, sardines, and herrings. Omega-3s have been shown to dramatically increase neurogenesis and BDNF Levels. [Page 62]   Neuroscience researcher Sandrine Thuret, Ph.D., of London’s Kings College, reported a 40% increase in neurogenesis by adding omega-3’s in Science Daily in 2007. Other studies have shown impressive results in neurogenesis, elevated BDNF levels, increased in brain size, and neuroprotective benefits from omega-3s.   Conklin, S.M., Gianaros, P.J., Brown, S.M., et al. (29 June 2007). “Long-chain omega-3 fatty acid intake is associated positively with corticolimbic gray matter volume in healthy adults.” Neuroscience Letters. 421(3):209-12   Beltz, B. S., Tlusty, M. F., Benton, J. L., Sandeman, D. C. (2007). “Omega-3 fatty acids up regulate adult neurogenesis.” Neurogenesis Letters.   Zainuddin, M. S. A., & Thuret, S. (2012). “Nutrition, adult and hippocampal neurogenesis and mental health.” British Medical Bulletien. 103, 1, p.89-114. DOI:10.1093/bmb/Ids021.   Our brains are made up of about 60% fat; this is where the term “fathead” came from. The next time someone calls you a fathead, say thank you. DHA, one of the most important of the omega-3s, constitutes about 30% of the brains cerebral cortex.   Jockers. D. (2012). “Is your brain getting enough of this nutrient?” NaturalNews.com. (11/05/2012).   When you consume high quality fats you are continuously rebuilding your brains’ cellular structure. Omega-3s are the highest quality fats for brain development.   3) Green Tea. Green tea contains polyphenols, the most powerful of which is epigallocatechin gallate (EGCG), a type of catechin. Green tea’s polyphenols have been shown to increase neurogenesis, BDNF levels, and to have strong health benefits ranging from cancer prevention to fat loss, plus cardiovascular benefits, immunity improvement, and glucose reduction.   (Aug 2012). Molecular Nutrition & Food Research. 56(8):1292-303. doi: 10.1002/mnfr.201200035. Epub 13 Jun 2012.   Wang, Y., Li, M., Xu, X., Song, M., Tao, H., Bai, Y. “Green Tea epigallocatechin-3-gallate (EGCG) promises neural progenitor cell proliferation and sonic hedgehog pathway activation during adult hippocampal neurogenesis.”   Goepp, J. (Apr 2008). “New research on the benefits of green tea.” Life Extension.   Yoo, K.Y., Choi, J. H., Hwang, I. K., Lee, C. H., Lee, S. O., Han, S. M., Shin, H. C., Kang, I. J., Won, M. H. (July 2010). “Epigallocatechin-3-gallate increases cell proliferation and neuroblasts in the subgranular zone of the dentate gyrus in adult mice.” Phytotherapy Research. 24(7):1065-70. doi: 10.1002/ptr.3083.   Green tea has clear cognitive benefits and even improves working memory, which is one of the most difficult functions to increase.   Borgwardt, S., Hammann, F., Scheffler, K., Kreuter, M., Drewe, J., Beglinger, C. (Nov 2012). “Neural effects of green tea extract on dorsolateral prefrontal cortex. European Journal of Clinical Nutrition. 66(11):1187-92.   Look for extracts standardized to at least 40% polyphenols, or even better, 98% polyphenols with 75% catechin and 45% ECGC.   [Page 65]   Keep in mind that green tea does have caffeine, so ideally you want to have it before 2pm, any later may interfere with quality of sleep.   4. Circumin. Circumin provides the yellow color in the curry spice turmeric. It has strong neurogenic effects. In addition it is a powerful anti-inflammatory and antioxidant compound. Aging populations who consume circumin show better cognitive performance.   Kim, S.K., Son, T. G., Park, H. R., Park, M., Kim, M. S., Kim, H. S., Chung, H. Y., Mattson, M. P., Lee, J. (23 May 2008). “Circumin stimulates proliferation of embryonic neural progenitor cells and neurogenesis in the adult hippocampus.” Journal of Biological Chemistry. 283(21):14497-505. doi: 10.1074/jbc.M708373200. Epub 24 Mar 2008.   Ng, T. P., Chiam, P. C., Lee, T., Chua, H. C., Lim, L., Kua, E. H. (1 Nov 2006). “Curry consumption and cognitive function in the elderly.” American Journal of Epidemiology. 164(9):898-906. Epub 26 Jul 2006.   Circumin is notoriously known to be poorly absorbed; you can enhance it by adding it to fat and/or adding piperine (black pepper extract). // R E S O U R C E S   Thomas DeLauer's YouTube Channel: https://www.youtube.com/user/TheTdelauer   Head Strong by Dave Asprey: https://amzn.to/2kyBafb    Exercise & Then Brain by John Ratey: https://amzn.to/2kyWv8g    The Neurogenesis Diet & Lifestyle by Brant Cortright:  https://amzn.to/2lSpfJq     TEDx Talk by Mark Mattson on Fasting: https://www.youtube.com/watch?v=4UkZAwKoCP8   My Favorite Blueberry Extract Supplement:  https://amzn.to/2kgfowm     Pique Green Tea: https://amzn.to/2kL9nrF     Get my FREE Keto Kickstart Guide: http://www.ketokickstartguide.com   YouTube Channel: www.youtube.com/ketokamp    This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.

In this episode, Jessica Sells interviews KCL Principle Investigator and Lecturer Dr Sandrine Thuret about her international study and career path, investigating topics ranging from cereal coatings to hippocampal neurogenesis and lecturing her favourite subjects. She tells us why it is important to study how the brain makes new neurons, what the hot debate is within the field and whether attitudes towards women in science have changed much over the 12 years she has been running her own lab…. For more information about Dr Thuret's research follow this link: https://www.kcl.ac.uk/ioppn/depts/bcn/Our-research/Cells-behaviour/thuret-adult-neurogenesis/about.aspx

Can adults grow new neurons? Until relatively recently, experts believed the answer was no. But neuroscientist, Sandrine Thuret explains why she believes humans can indeed generate new brain cells, a process called neurogenesis. She discusses the findings of the fascinating research in this area and gives practical advice on how we can help our brains better perform neurogenesis through our lifestyles- improving mood, increasing memory formation and preventing the decline associated with ageing along the way. This is an empowering and eye-opening conversation – I hope you enjoy it!Show notes available at drchatterjee.com/sandrineFollow me on instagram.com/drchatterjee/Follow me on facebook.com/DrChatterjee/Follow me on twitter.com/drchatterjeeukDISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. See acast.com/privacy for privacy and opt-out information.

Neurogenesis is the process where we create new brain cells. Many researchers believe that if someone has depression then neurogenesis is reduced. Could this in some cases even be the cause of depression? It's possible this idea could lead to the discovery of new drugs for depression, drugs which don't tackle mood, but which encourage the creation of new brain cells. Claudia Hammond brought together Timothy Powell, MRC postdoctoral research fellow, and Sandrine Thuret, Head of Neurogenesis and Mental Health, from Kings College London to examine the latest research. The Government has committed to make prisons not just places of detention, but of rehabilitation. Some prisons are hoping that yoga classes could make a difference. Research from Oxford University is beginning to suggest that yoga can help with prisoners' mental health. Claudia Hammond hears from lead researcher and psychologist Amy Bilderbeck, Sam Settle Director of the Prison Phoenix Trust and former prisoner Richard for whom yoga was to become a vital tool during his years as an inmate. This week's Insiders' Guides to mental health asks with all the guidance out there in the public domain, how do you decide what is best for you? We hear from Stephen Buckley from Mind, GP Daniel Dietch and before them Lisa Rodrigues, who's had mental health issues herself and long experience of managing services. Psychologists discovered long ago that most of us think we're better than average at most things - the Lake Wobegon Effect - and that we go round looking for information that confirms our views on life - the confirmation biases. But there's now another bias in our thinking. If we imagine a theory is our own, we think it must be true. Aiden Gregg, Associate Professor of Psychology at the University of Southampton, told Claudia Hammond about his new research. Producer Adrian Washbourne.

In a recent TED Talk, neuroscientist Sandrine Thuret explains how our brains can grow new brain cells through neurogenesis. The more active neurogenesis is for you, the more likely you’ll have a better mood, increased memory formation, and be able to fight off the decline associated with aging. And the top three things you can do to improve neurogenesis? Learn new things, have sex, and, you guessed it, run for exercise! Jeff is perhaps too excited to discover this news. Listen as he lords it over Anthony. Get all your sweet We Have Concerns merch by swinging by http://wehaveconcerns.com/shop Hey! If you’re enjoying the show, please take a moment to rate/review it on whatever service you use to listen. Here’s the iTunes link: http://bit.ly/wehaveconcerns And here’s the Stitcher link: http://bit.ly/stitcherwhc Jeff on Twitter: http://twitter.com/jeffcannata Anthony on Twitter: http://twitter.com/acarboni Today’s story was sent in by Andrew: http://www.vox.com/2014/4/24/5640890/9-questions-about-otters-you-were-too-embarrassed-to-ask If you’ve seen a story you think belongs on the show, send it to wehaveconcernsshow@gmail.com or leave it on the subreddit: http://reddit.com/r/wehaveconcerns