From bed-ridden to biking: Meet the woman who tackled MS with diet

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  Left: Dr Terry Walhs with MS in 2007. Right: Dr Terry Walhs, who still has MS, one year later in 2008. (Supplied to SBS)

US medical academic, Dr Terry Wahls, was diagnosed with MS at age 45. Determined to restore her quality of life, the researcher started experimenting evidence-based diet changes on her own body. #WorldMSDay

By

Dr Terry Wahls, Presented by 

Yasmin Noone 

I’m a medical academic at the University of Iowa in the USA. In the year 2000, I was diagnosed with Multiple Sclerosis (MS). I was 45 years old.

When I was diagnosed, my [main] problems were weakness in my left leg and I was stumbling. I also had a history of diminished vision, abnormal spinal fluid and spinal chord lesions.

Over the next three years after my diagnosis, my health continued to decline and eventually I was refined to a wheelchair.

I couldn’t even sit in a regular chair for more than 10 minutes because I was so weak. I had brain fog, severe fatigue and it was very hard to walk even a very short distance.

I wanted to treat my disease with drug therapy. Despite taking the newest drug therapies available, by 2007 I was at my worst. I couldn’t even sit in a regular chair for more than 10 minutes because I was so weak. I had brain fog, severe fatigue and it was very hard to walk even a very short distance.

It was around that same time, over 10 years ago, that I stared reading the basic science about nutrition and MS, and I began experimenting [with methods of MS management] on myself.

I knew that MS is this complicated interaction of genes from your parents and a lifetime of diet and physical activity choices (environmental choices). I also knew that your health is also a reflection of the types of microbes growing in our gut, and that your gut microbiome helped to determine if you got an autoimmune problem (and how severe it would be).

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So I looked at the science available and asked ‘what does the science say about vitamins, minerals, fats, proteins and antioxidants my brain needs to properly function?’

[I learned that] when we eat more sugar, processed foods and white flour-based foods, we are more likely to have a mix of bacteria associated with worse health. Where as a diet with nine serves of vegetables a day is more likely to have a mix of microbes associated with better health outcomes.

I then created a diet for my brain, based on research, to provide what my brain needed and looked at implementing stress-reducing activities. The idea was to create a healthy environment for my brain and optimise the environmental factors that might work to help me achieve my greatest health.

Since I’ve made changes to my diet and lifestyle, I have radically improved my quality of life and health, and I’m no longer incapacitated by pain.

I am currently off all disease-modifying drugs with the blessing of my treating neurologist. I was off them in six months of the new program, as I was doing so well.

Now, I can walk easily and I biked for four hours two days ago. I am in very good health. I love being physically active again. Making a change to my diet and lifestyle was a very easy choice.

Diet details

In the US, the average serving of vegetables per day is 1.5. My eating plan includes nine serves of vegetables a day, [animal-based omega 3 fatty acids, seaweed]. It’s really about getting a nutrient-dense diet.

Vegetables include green and leafy vegetables and sulphur-rich vegetables like those from the cabbage and onion families. Deeply coloured vegetables are also important – for example, carrots, beets and berries.

I have a sufficient but not excessive amount of grass-fed meat and fish, and non-meat protein in my diet, eating two protein serves about equal to the palm of my hand every day. I also have the correct proportion of fats, so my brain can make myelin, the insulation on the wiring between my brain cells.

I also swapped out sugar and processed foods, and I gave up grains and pastas.

11 clever ways to mend your gut and feel better

Tips for boosting your gut from husband and wife team Dr Clare Bailey and Dr Michael Mosley.

There is more and more research out there now that is clear, telling us we rely on the microbes in our gut to digest our food and make vitamins, and run the chemistry of our life.

So one of the reasons why this diet plan may lead to an improved quality of life [for myself and others with MS] could well be because we are changing the microbes that are limiting our health in our gut. We are testing this theory in clinical studies now and will publish the results of clinical trials.

We are also doing clinical studies to understand the mechanisms behind the changes in health and to understand how effective it really is.

So this is not a way to cure disease. It’s just one way [that you can work together with your medical professional towards] controlling your quality of life and the symptoms of disease like MS.

I’m very careful in saying that this approach does or does not cure disease. In our clinics [where the diet is scientifically tested and being used], we see reduced symptoms and people who are progressively lowering their dose of prescription medications [with the help of their doctor].

Sometimes, they are going off disease modifying therapies as long as they stay on the diet and lifestyle program. When they stop following the diet and lifestyle program, their symptoms quickly reoccur.

Don’t do this yourself. Work with your doctor from start to finish to ensure they are overseeing your diet changes.

So this is not a way to cure disease. It’s just one way [that you can work together with your medical professional towards] controlling your quality of life and the symptoms of disease like MS.

I encourage people with similar health issues to implement what makes sense to them. Educate yourself on good nutrition and realise how much you control what you eat and do.

While changing your diet and lifestyle, if your blood pressure or other symptoms improve, it’s likely you will need to have adjustments to your medication. Don’t do this yourself. Work with your doctor from start to finish to ensure they are overseeing your diet changes.

But if your primary care team [or medical professional] is not excited about you eating more vegetables…find another one. We should all be telling all our patients to eat more vegetables. Vegetables rock.

Always consult a medical professional before starting a diet or making any major lifestyle change. If you have symptoms that are worrying you, seek advice from your doctor. 

The US health expert and author, Dr Terry Wahls, spoke on MS, the role of your gut and nutrition, at the 6th BioCeuticals Research Symposium in Melbourne last week.

https://www.sbs.com.au/food/article/2018/05/02/bed-ridden-biking-meet-woman-who-tackled-ms-diet?fbclid=IwAR1vjWUdHCkyronB-tudr_aTnlRIseCaj2hIjnb43iSM0czfZrpY5GOw-g4

New Science Finds Magnesium Safer, More Affordable, And More Effective Than Depression Drugs

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Photo © ilkab – fotolia.com

Depression is one of the most common mental disorders worldwide. The WHO estimates that there are more than 300 million people from all ages who suffer from depression worldwide. In fact, they cite depression as a leading cause of disability and as one of the major contributors to the global burden of disease. Because of the stigma of depression, many cases remain unreported with people affected by it leading very poor-quality lives; worst case scenario, depression can lead to suicide. WHO reports that close to 800,000 people commit suicide each year. ^[1]

Overview Of Depression

There are different types of depression and treatment varies for each. The National Institute of Mental Health focuses on the following types: [2]

1. Persistent Depressive Disorder

Also called dysthymia, persistent depressive disorder is characterized by a depressed mood lasting two years. A person can display major depressive symptoms followed by periods with less severe symptoms during the two-year period.

2. Perinatal Depression

New mothers can often brush this off as “baby blues” but perinatal depression can be a very serious disorder. Women diagnosed with perinatal depression display symptoms of major depressive disorder during pregnancy or after delivery, the latter called postpartum depression. This greatly affects both the health of the mother and her child.

3. Psychotic Depression

People affected by psychotic depression manifest with major depressive symptoms along with symptoms of psychosis, like having delusions (false beliefs) and hallucinations (auditory, visual, or otherwise). The “themes” of these psychotic symptoms usually focus on guilt, poverty, or illness.

4. Seasonal Affective Disorder

SAD is characterized by the shifting of the seasons to winter, where the lack of natural sunlight can cause depression. This type of depression typically manifests with social isolation, increased sleep, and weight gain.

5. Bipolar Disorder

Bipolar disorder is different from depression but manifests as periods of “low” or depressive states followed by “high” or euphoric states, also termed “mania”. There are different kinds of bipolar disorders as well, depending on the severity of the depressive or manic stage.

Managing Depression With Magnesium

One of the biggest hurdles to overcome when managing depression is compliance to medications. A 2012 publication in the journal Innovations in Clinical Neuroscience focused on adherence to antidepressant medication. According to Sansone and Sansone, contemporary data in the past ten years revealed that half or 50 percent of psychiatric patients and primary care patients are noncompliant with their medications, discontinuing their therapy because of “side effects, fear of addiction” and lack of faith in the effectiveness of their regimen. ^[3]

However, a recent study published in mid-2017 by Tarleton, et. al. found that magnesium was an effective treatment modality for mild to moderate depression in adults — without the side effects of traditional treatment with antidepressants.^[4]

Over the course of six weeks, the study involved two groups — a control group and an interventional group. The interventional or experimental group received six weeks of active treatment with 248 mg of elemental magnesium per day – this was divided into four 500 mg tablets of magnesium chloride per day. Depression symptoms were assessed twice a week to monitor any changes. The primary outcome of the study was to note the difference in depression symptoms compared to the baseline prior to the start of treatment. Secondary outcomes focused on changes in symptoms related to anxiety, adherence to the magnesium supplement regimen, adverse effects to magnesium supplementation, and intent to continue magnesium supplementation after the study.

After the six-week study, there was significant improvement of depressive symptoms in the interventional group, as well as improvement in anxiety symptoms. The adherence to the regimen was 83% in terms of pill count. The regimen was well tolerated, with 61 percent of participants reporting that they would continue the magnesium supplementation after the study. In fact, the study records improvement of symptoms as early as two weeks into the magnesium regimen.

Overall, the study concluded that magnesium could be a “fast, safe, and easily accessible alternative” to traditional antidepressant medications. Not only would this natural method answer the concerns regarding adverse effects, it could also improve the adherence of patients to treatment — a win-win situation in a battle that is one of the hardest to fight in healthcare.

Important Note – not all magnesium supplements are the same, as magnesium can come in several forms. Some have greater benefits and less drawbacks than others. See our report on which are the best and which are the worst forms of magnesium supplement to take.

Further Reading:

This Is Why Magnesium Is The Most Powerful Relaxation Mineral Known To Man

Important Facts About Magnesium And Your Health

Magnesium – The Missing Link To Better Health

How To Make Your Own Magnesium Oil To Improve Sleep And Reduce Stress

References:

[1] World Health Organization. Depression. http://www.who.int/mediacentre/factsheets/fs369/en/

[2] National Institute of Mental Health. Depression. https://www.nimh.nih.gov/health/topics/depression/index.shtml

[3] Sansone, R. & Sansone, R. (2012). Antidepressant Adherence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3398686/

[4] Tarleton, E., et. al. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067

http://www.herbs-info.com/blog/new-science-finds-magnesium-safer-more-affordable-and-more-effective-than-depression-drugs/?fbclid=IwAR3zEz1By5U9cNsb7JJMU-TWd3VnvZodiXq9_sI-rF8PnDJ95Tm9tZu2Nk0

What Alcohol Consumption Does to Your Brain

What Alcohol Consumption Does to Your Brain

Posted on: August 11, 2017 at 9:46 am

Last updated: June 11, 2018 at 1:23 pm

Alcohol is a large part of our society. We drink it when we go out to brunch, lunch, and dinner, when we have guests over, we go out for drinks to catch up with old friends or for a first date, and cheers each other enthusiastically to celebrate birthdays, weddings, graduations, and the like.

Whether you’re having one or two casual drinks or you’ve tallied up enough drinks to have you dancing and singing on top of the bar, it can’t be denied that even just a small amount of alcohol affects our brains and our behaviors.

The Science of the Effect of Alcohol on the Brain

Alcohol is classified as a depressant, as opposed to a stimulant like the caffeine in coffee and tea. Despite this classification, when people drink, they tend to have a spark of energy, and feel excitement, elation, and that well-known alcohol “buzz”.  Why is it that something that technically is supposed to make you sleepy instead make you able to drop it like it’s hot on the dance floor? (1)

Alcohol is considered a depressant because it targets the chemical GABA, which is the primary neurotransmitter in your brain. When this is affected, it alters our mood, behavior, arousal, and neuropsychological functioning. (1)

How Alcohol acts as a Stimulant

Everyone’s favorite form of “liquid courage” is more than just a depressant, however. When you are drinking, as your blood alcohol content rises, it acts as more of a stimulant. Several changes happen in your brain as you drink:

• Levels of Norepinephrine increase (the chemical responsible for excitement and impulsive behavior) (1)
• Activity decreases in the prefrontal cortex of your brain, the region responsible for rational thought, decision making, and violence (1)
• Activity decreases in the temporal cortex, the region that houses the hippocampus. The hippocampus is responsible for forming new memories, so a decrease in activity here explains “blackouts” and the inability to recollect events from your night out. (1)
• Activity decreases in the cerebellum, the region responsible for motor control. (1)

All of this explains why people tend to be “braver” while drinking, agree to things they normally wouldn’t (“of course I’ll sing that Adele song for karaoke!”), are more likely to hurt themselves (“no seriously guys, I can break dance. Just watch!”), and forget portions or even entire evenings out on the town. (1)

How Alcohol acts as a Depressant

When you stop drinking your blood alcohol content begins to fall and has a sedative effect on your brain. This is why people tend to get sleepy after a glass or two of wine or “pass out” quickly at the end of a night of drinking. (1)

The Spiritual Effect of Alcohol

Some studies suggest that alcohol affects those who are spiritual themselves differently than others. Researchers at the University of Kentucky found that the more religious someone is, the more likely they are to become aggressive when drinking. (3) In contrast, a study from the Journal of Studies on Alcohol found that spirituality, prayer, and meditation was of great benefit for those recovering from alcoholism. (4)

Psychology Today wrote an article about the spirituality of children, and how over time we tend to lose that spirituality as we grow and become adults. One of the contributing factors of this are drugs and alcohol, and the peer pressure to join in and use these substances.

Drinking is often used to fill the spiritual void that develops over time and causes adults to focus on “costly, destructive, short-term goals” rather than the more long-term journey of finding happiness and purpose within themselves. (5)

The Bottom Line

Regardless of whether you approach drunkenness from a scientific or a spiritual background, one thing we can all agree on is that drinking, especially when you have one or two more than perhaps you should, changes how you think, act, and effects your ability to refrain from texting your ex-boyfriend or walk down a set of stairs without falling over.

Like it or not, social drinking is a large part of our society. Please always remember to drink within your limits, never drink and drive, and for heaven’s sake don’t post anything on social media until you are back to your sober, rational self!

https://theheartysoul.com/effect-of-alcohol-on-the-brain-scientific-spiritual/?utm_source=SAIT&utm_content=54482-9WAJ&fbclid=IwAR1kyP8ZhjTcwUjjmHEGUvg9Sy6yNinhRkJfQNPQfCf2gra9sgeI1f6hVJ4

Being Forgetful Could Be A Sign Your Brain is Actually Working Properly, According to Scientific Research

Correction: A change has been made to the headline of this article. The original article headline “Being Forgetful Could Be a Sign You Are Unusually Intelligent, According to Scientific Research” and the corresponding headline posted on Facebook “Neuroscientists Say Your Forgetfulness Is A Sign Of Extraordinary Intelligence” may have led readers to believe that scientific studies indicate that forgetfulness contributed to higher levels of intelligence. A more factual headline that is in line with the cited study has been utilized.

In your conversations, on television and while you’re surfing the web, it’s rare to hear about forgetfulness in a positive context. Usually, people attribute memory loss – long-term or short-term – to early onset dementia or Alzheimer’s disease. We’ve written many articles aboutmemory loss and other warning signs of Alzheimer’s or dementia at The Hearty Soul. They shouldn’t be taken lightly either

However, sometimes it can be exhausting reading articles about everything you need to fear or worry. In fact, a June 2017 study published in Neuron presented evidence that being forgetful aboutsome things could mean your brain is simply working properly, maybe even better than you thought.[1]

Study Finds Forgetfulness Could Really Be a Good Thing

According to a research team from the University of Toronto and SickKids Hospital, forgetfulness is not such a bad thing. Contrary to the belief that information is king, notes UofT Assistant Professor Blake Richards, “the point of memory is not being able to remember who won the Stanley Cup in 1972.”[2]

In Richards’ and co-author Paul Frankland’s study “The Persistence and Transience of Memory,” they sought to explore the significance of forgetting in relation to brain function and health. Given your knowledge of memory loss and neurodegenerative diseases, this can seem counterintuitive.

Ultimately, Richards says, “the point of memory is to make you an intelligent person who can make decisions given the circumstances, and an important aspect in helping you do that is being able to forget someinformation.”[2]

Now, the study itself did not involve any new experimental evidence. Rather, Richards and Frankland looked to past published research, analyzed the evidence available and concluded that being forgetful does have a practical use.

Why Does the Brain Spend So Much Energy Trying to Forget Information?

We all know how challenging and time-consuming memorizing information can be. So, hearing a study like this one can be frustrating and pointless if the brain is just going to forget what you spent so much time trying to remember.

However, Richards believes there are two good reasons why forgetting information you come across is helpful:[1,2]

1. The world is constantly changing so old information becomes outdated and less important to remember. “If you’re trying to navigate the world and your brain is constantly bringing up multiple conflicting memories,” Richards said, “that makes it harder for you to make an informed decision.”
2. It’s necessary to be able to make generalizations when you’re faced with large amounts of data. To do this, your brain must forget some details or else you get caught up in too many opposing factors and can’t prioritize key information.

The more forgetful readers are probably breathing a sigh of relief.

But How is Harmless Forgetting Different from Pathological Memory Loss?

We all have our forgetful moments and while it can get frustrating, it’s not always serious. In fact, it’s a completely natural reality that occurs with age. Some examples of harmless forgetting can include:[3,4,5]

• Having tip-of-the-tongue moments with word recall
• Occasionally forgetting where you put your keys or left your glasses
• Forgetting an appointment
• Not being able to remember details from past conversations or television shows

In the case of worrisome forgetfulness, it tends to be more visible. More serious symptoms of pathological memory loss may include:[4,5,6]

• Struggling to remember things daily
• Regularly forgetting conversations, appointments, or events
• Difficulty remembering names or numbers
• Finding it hard to follow conversations on screens (e.g., television programmes)
• Losing track of what you’re saying mid-speech
• Forgetting names of simple, everyday objects
• Getting lost or disoriented in familiar places

Bottom Line

Many articles can seem to fearmonger, but you don’t need to jump to drastic assumptions just yet. If you forget things here and here – and you will – take a moment, collect yourself, and try to remember again with a clearer mind. (Your sunglasses are probably on your head.) The everyday grind can take its toll and make you think you’re crazier than you are.

If you do suspect a more serious neurodegenerative disease like Alzheimer’s, however, make a checklist of the signs and symptoms above and make an appointment with your doctor right away.

 https://theheartysoul.com/healthy-forgetfulness/?utm_source=SAIT&fbclid=IwAR0ibnpWq3u3ZX9ON67hBEmX2V7-bKZ6TmjpG68jywMxa-FOYHWihD8Cmew

Women in Their 40s Give Advice to Their 20-Something Selves, And It’s Worth the Read

by Danielle Boroumand Published on April 26, 2019

As the age old saying goes, “With age comes wisdom.” The older we become, the more experience we gain. With experience comes vast knowledge from the lessons we’ve learned. While some lessons may come harder than others, often times it’s the difficulty and struggle that produces the greatest learning experiences.

While most of us can appreciate lessons learned as valuable, there are always those few scenarios where we wish we could go back in time to give advice to our former selves. Instead of looking to the past for answers for our future, perhaps there’s wisdom to be had right in front of us.

Professor Nyasha Junior sought advice from women over the age of 40 with the task of giving advice to their 20-something-year-old selves. Their advice is compelling, noteworthy, and young women everywhere should listen up!

Embracing a Powerful Age of Wisdom

There are immense amounts of wisdom to be learned from those who are older than us. It’s not only refreshing, but also humbling to hear the advice from a group of women who’ve victoriously made it through decades of their roller coaster lives.

While the sage advice is a culmination of four decades worth of experiences and wisdom sought in those times, the lessons are applicable to anyone regardless of gender, age, or sexuality. If you’ve ever wished you would have known then what you know now, then the glimpse of wisdom being passed along from this group of women could be a key component to improving your life.

Timeless Advice- Making the Most Out of Life

1. “Your life won’t turn out as you envisioned in your 20s, but it will be extraordinary, amazing, and yours. Cultivate strong and diverse friendships. Focus on those, not the toxic people. And have a hobby you love just for you.” It’s true. While you may have grand plans and a vision for your life – like being married, having children, buying a home, or whatever it may be for you – life never turns out quite as we may have expected. This doesn’t mean that life will be boring, and it certainly doesn’t mean it won’t be fulfilling. It simply means that no matter what you create for yourself, you get to live and love life. You’ll still get your dreams to come true, just maybe not in the time frame you pinned for yourself. Maintain your friendships and be sure to always make time for those who are a part of your tribe. Toxic people will always try and find a way into your life, so allow your solid friendships to prevail.

2. “Live alone for a while. There are plenty of years behind you and ahead of you where you’ll be sharing space with others. Take some time to enjoy having a space that’s all yours. And travel more!” There will come an exciting time where you’ll get to share your life alongside a loving partner.  Until then, embrace time on your own, especially when it comes to living space. While there’s beauty in roommates and having friends and partners to share a home with, there’s nothing quite as valuable as time spent to create a home all by your design.

3. “Leave after the first lie.” Many women would agree, this piece of advice is often accurate. There is nothing more toxic than someone who lies and manipulates. If someone lies to you, it wasn’t the first time, and it’s likely not the last. This shows up in friendships, romantic relationships, and just life in general. If someone is willing to spend their time creating a lie, their time is not worth yours.

4. “Stop trying to make everyone else happy. Owning things is not happiness, watch your money. Just because they are family doesn’t mean they cannot be toxic.” The only person who can make someone sincerely happy is themselves. Instead of expelling your energy constantly bending over backward for other people, put yourself in the hot seat. Make yourself happy, and those who are worthy of your time. Remember that material things do not bring you long term happiness. Just because you were taught family comes first doesn’t mean you have to suffer through toxic relationships. The context of family tends to often get blurred when our beliefs sometimes get in the way. Be mindful if you find relationships even within a family are not healthy and are bringing you down physically or emotionally.

5. “No matter what you were told about being the good girl, you cannot have everyone like you. So if and when it comes down to a choice between you (your success, your emotional health, your financial worth) and being liked: choose you.” It’s time to quit apologizing. You’re not responsible for everyone else’s happiness at the expense of your own!  You get to be your top priority. Life can be crazy, and it will throw you curveballs. There will be times when success, emotional health, and financial worth may feel trying. You may begin to doubt your success, you may be stressed to the max, and you may not be holding yourself to your highest financial possibility. When this becomes a conversation, it’s time to choose YOU! Remember: you’re a complete goddess and what you feel and choose to do for yourself matters.   

6. “Take care of yourself at least as much as you take care of everyone else in your life.” You are not responsible for the happiness of anyone else but yourself. But when it comes to loving yourself and self-care, you may tend to put yourself on the back burner. Imagine how great life could be and feel if you took care of yourself the same way you stood out and took care of everyone else.

7. “Just because he isn’t awful, doesn’t mean he’s right for you. Stick to your guns and intuition because you deserve the best.” One of the greatest lessons as we age is the power of our intuition. Intuition has the ability to tell us when something feels right and wrong. When women are in relationships, we tend to settle even though the person you’re with doesn’t check all the boxes.

8. “Don’t hesitate to change jobs or move. Demand more money.” Know your worth. Believe your value. Own it. When these things aren’t being honored, there is always another job that can fill the space. There’s always another way to make money while honoring what you are worthy of. Never allow hesitation to hold you back from growth and rising higher in your value.

9. “Don’t put off your travel dreams and connecting within your relationships until “someday”, because “someday” is not promised. And don’t wait for a bunch of friends deaths to remind you of that fact.” Life is NOW! There’s no such thing as saving the good stuff for the perfect occasion. Travel. No matter if you’re solo, with a group, or with a friend. See the world, explore everything that’s laid out for you. There’s an entire world out there, and it’s waiting for you to be a part of it! The perfect occasion is today, in this present moment. Spend time with your loved ones, as they won’t be around forever, and we never know when they’ll be gone.

10. “Have fun. Just have freaking fun. That’s what your 20s are for.” So what are you waiting for? The time is now! Your 40-year-old self will thank you later.

Danielle Boroumand

Danielle is an executive assistant by day, turned well-BEing life coach and free lance blogger by night. A true humanitarian, Danielle guides her clients to fulfilling their lives through their true authenticity. As a freelance blogger and writer, she has a passion for finding the right words to truly capture her surroundings and emotions. Danielle is a native New Yorker who has finally found her way to the ‘Best Coast’ where she is living and loving in San Diego. She runs on laughter, volunteering within her community, good tunes, and striking up random conversations with just about anyone.

https://www.healthy-holistic-living.com/women-in-their-40s-give-advice-to-their-20-something-selves-and-its-worth-the-read/?utm_source=SA&fbclid=IwAR25cG0Lhe7bj1i-VFWarCUyO2JentLrmEK5Ky4VEiIo5nbVIpZDKcgvIqo

People Who Read A Lot of Books Are Way Nicer, Kinder and Empathetic, Study Shows

Being a bookworm is understandably considered a solitary, lonely hobby. After all, unlike watching television, it would be awfully hard to read a book with a group or even with one other person. Bookish people have stereotypically been thought of as loners and introverts.

Well, science is telling us that those labels may be false. According to research, people who read more—specifically fiction—tend to display more sociable behaviors and are more empathetic.

This conclusion is based upon a British study by Kingston University in London. The researchers asked 123 people about their reading or television watching habits. They also noted what genres they liked—comedy, non-fiction, romance or drama.

The researchers then tested their social skills, asking questions like: How often do you consider other people’s points of view versus your own? Or, Do you go out of your way to actively help others?

One might think that those who prefer to watch television would display more sociable behavior. It would make sense. Because of the massive influx of books out there, it’s more likely that two people have watched the same show versus have read the same book.

However, the results showed the opposite. In book readers versus T.V. watchers, the book readers came out on top when displaying more empathetic behavior. They also found that those who mainly watched television actually displayed more anti-social behavior.

What’s interesting, as noted by researcher Rose Turner was that “all forms of fiction were not equal.” Fiction readers showed the best social skills. Specifically, when broken down by genre, they saw that readers of comedy were the best at relating to people. Romance and drama lovers were the most empathetic and most skilled at seeing things through other’s eyes.

These results are fascinating (not to mention an ego boost to we bookworms); however, they do raise the old “chicken or the egg” question. Is it that reading fiction can help a person become more empathetic or do empathetic people simply read more fiction?

Perhaps the T.V. watchers out there who feel they could use some more empathy can do their own experiment. Pick up some fiction and observe the changes within yourself. Need some reading recommendations? Ask your favorite bookworm, of course!

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https://www.peacequarters.com/bookworms-make-better-more-empathetic-friends-according-to-research-alexa/amp/?fbclid=IwAR0PpX4DzXIOpWdYVDMl6gH44_t5uU-hcajRQrxtsbDT0XjP3AtjpAYB4oI

Neuroscience shows that 50-year-olds can have the brains of 25-year-olds if they sit quietly and do nothing for 15 minutes a day

A meditation class at Havas advertising agency in New York City. Sarah Jacobs/Business Insider

Neuroscientist Sara Lazar found that people who practiced meditation had more gray matter in the part of the brain linked to decision-making and working memory: the frontal cortex.

While most people see their cortexes shrink as they age, 50-year-old meditators in the study had the same amount of gray matter as those half their age.

Participants in the study averaged about 27 minutes of the habit a day, but other studies suggest that you can see significant positive changes in just 15 minutes a day.

Visit Business Insider's homepage for more stories.

Neuroscientist Sara Lazar, of Mass General and Harvard Medical School, started studying meditation by accident. She sustained running injuries training for the Boston Marathon, and her physical therapist told her to stretch. So Lazar took up yoga.

"The yoga teacher made all sorts of claims, that yoga would increase your compassion and open your heart," said Lazar. "And I'd think, 'Yeah, yeah, yeah, I'm here to stretch.' But I started noticing that I was calmer. I was better able to handle more difficult situations. I was more compassionate and open hearted, and able to see things from others' points of view."

Eventually, she looked up the scientific literature on mindfulness meditation (a category into which yoga can fall). She found the ever-increasing body of evidence that shows that meditation decreases stress, depression, and anxiety, reduces pain and insomnia, and increases quality of life.

So she started doing some neuroscience research of her own.

In her first study, she looked at long-term meditators (those with seven to nine years of experience) versus a control group. The results showed that those with a strong meditation background had increased gray matter in several areas of the brain, including the auditory and sensory cortex, as well as insula and sensory regions.

This makes sense, since mindfulness meditation has you slow down and become aware of the present moment, including physical sensations such as your breathing and the sounds around you.

However, the neuroscientists also found that the meditators had more gray matter in another brain region, this time linked to decision-making and working memory: the frontal cortex. In fact, while most people see their cortexes shrink as they age, 50-year-old meditators in the study had the same amount of gray matter as those half their age.

That's remarkable.

Lazar and her team wanted to make sure this wasn't because the long-term meditators had more gray matter to begin with, so they conducted a second study. In it, they put people with no experience with meditation into an eight-week mindfulness program.

The results? Even just eight weeks of meditation changed people's brains for the better. There was thickening in several regions of the brain, including the left hippocampus (involved in learning, memory, and emotional regulation); the TPJ (involved in empathy and the ability to take multiple perspectives); and a part of the brainstem called the pons (where regulatory neurotransmitters are generated).

Plus, the brains of the new meditators saw shrinkage of the amygdala, a region of the brain associated with fear, anxiety, and aggression. This reduction in size of the amygdala correlated to reduced stress levels in those participants.

How long do you have to meditate to see such results? Well, in the study, participants were told to meditate for 40 minutes a day, but the average ended up being 27 minutes a day. Several other studies suggest that you can see significant positive changes in just 15 to 20 minutes a day.

As for Lazar's own meditation practice, she says it's "highly variable. Some days 40 minutes. Some days five minutes. Some days, not at all. It's a lot like exercise. Exercising three times a week is great. But if all you can do is just a little bit every day, that's a good thing, too."

Turns out meditating can give you the brain of a 25-year-old. Too bad it can't also give you the body of one.

Read the original article on Inc. Copyright 2019. Follow Inc on Twitter.

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