Healthy movement is the new aging
Posted: February 11, 2017 Filed under: Exercise/movement, self-healing, Uncategorized | Tags: aging, diabetes, evolution, exercise, health, interval training, sugar 2 CommentsBorn on 26 November 1911, Mr Robert Marchand and 105 years old, managed cycling 22.55 km (14 miles) at the national velodrome and set a new record for the furthest distance cycled in one hour for riders over 105. (Reynolds, 2017).
Meet 105-year-old Robert Marchand, the centenarian cyclist chasing a new record: https://www.youtube.com/watch?v=Ey48j6dDNEo
As people age there is an increase in Western Diseases such as hypertension, diabetes, gout, cancer, dementia and decreases in physical fitness (Milanović et al, 2013; Tauber, 2016). To assume that the cause of these illnesses is the natural process of aging may be too simplistic. Although aging does affect physiology, there are other factors that contribute to the increase in “Western Diseases” such as diet, lifestyle and genetics.
A significant contributing factor of Western Diseases is diet especially the increase in sugar and simple carbohydrates. Whether you are Pima, Tohono O’odham, and Navajo American Indian Tribes in Arizona, Intuits in Northern Canada, Japanese Americans, or indigenous populations of Kenya, when these people stopped eating their traditional diet and adapted the western high glucose/fructose/simple carbohydrate diet, the degenerative Western Diseases exploded (Bjerregaard et al, 2004; Burkitt & Trowell, 1975; Knowler et al, 1990; Tauber, 2016). Diabetes, hypertension, and cancer which were previously rare skyrocketed within one generation after adapting the Western life style diet. In some of these populations, 30% or more of the adults have diabetes and a significant increase in breast cancer.
The reduction of episodic high intensity physical activity and being sedentary are additional risk factors for the onset of diabetes and cardiovascular disease (Dulloo et al, 2017). As Mensing & Mekel (2015) state, “Sitting is the new smoking.” Sitting encourages more sitting which leads to nonuse of muscles and causes neural and muscle atrophy. Our physiology is efficient and will prune/eliminate what is redundant. This is reflected in the popular phrase, “Use it or lose it.” As we sit for hours in front of digital devices, use escalators, elevators, or drive cars, we are not using the muscles involved in dynamic movement. We are usually unaware of this degenerative process. Instead, we may experience difficulty walking up the stairs which encourages us to take the escalator or elevator. When we do not use the muscles or are limited in movement by discomfort and pain, we move less. As we move less, we become weaker which is often labeled as aging instead of non use.
Just, because most people loose fitness, it may not represent what is possible or optimum. Instead, we may want to emulate the diet and fitness program of Mr. Robert Marchand who at age 103 set a new world record and improved the distance bicycled in one hour from 24.25 km at the age of 101 to 26.92 km at the age of 103. A 11% improvement! As New York Times science writer Gretchen Reynolds reports, “Lifestyle may also matter. Mr. Marchand is “very optimistic and sociable,” The researcher who did the study, Dr. Billat says, “with many friends,” and numerous studies suggest that strong social ties are linked to a longer life. His diet is also simple, focusing on yogurt, soup, cheese, chicken and a glass of red wine at dinner (Reynolds, 2017).
The improvement in bicycling performance and physiological indicators such as ⩒O2max increased (31 to 35 ml.kg-1min-1; +13%), appeared to be due to a change in his training regimen (Billat et al 2016). At age 101 he changed his bicycling training program from riding at a steady speed for one hour to riding 80% at an easy pace and 20% at high intensity. This is a type of interval training and includes enough recovery allows the body the recover and strengthen. This analogous to our evolutionary movement pattern of walking interspersed with short distance high intensity running.
As a hunter and gather we often moved steadily and then had to run very fast to escape a predator or catch an animal. After extreme exertion, we would rest and regenerate (if we did not escape we would be lunch for the predator). Thus episodic high intensity activity with significant rest/regenerative periods is the movement pattern that allowed our species to survive and thrive. Research studies have confirmed that high intensity interval training offers more physiological benefits–increases cardiorespiratory fitness which is a strong determinant of morbidity and mortality– than moderate intensity continuous training (Weston et al, 2014).
Thus when Mr. Marchard changed his exercise pattern from moderate intensity continuous training to high intensity interval training with enough recovery time he set a new world record at age 103. Two years later he set a new world record at age 105.
Exercise improves brain function and interval training appears to improve brain function most. When rats had prolonged exercise, the brain’s stores of energy is significantly lowered in the frontal cortex and hippocampus all areas which area involved in thinking and memory. If on the other hand, the animals had a single intense bout of exercise and were allowed to rest and feed than the brain levels of glycogen was 60% high in the frontal and hippocampus areas. This suggest that the brain can then function better (Matsui et al, 2012).
This perspective is supported by the evolutionary hypothesis discussed by Neuroscientist Daniel Wolpert who points out that brains evolved, not to think or feel, but to direct movement. When movement is no longer needed the brain shrinks and gets reabsorbed which is illustrated by the sea squirt. This animal swims as a juvenile and then anchors on a rock and is passively moved by the currents. Once anchored, it no longer needed to coordinate movement and reabsorb its own nervous system. See Daniel Wolpert’s remarkable TED talk, The real reasons for brains.
The remarkable feat of Mr. Marchand offers suggestions for our own health. Enjoy healthy movement and exercise and incorporate our evolutionary movement patterns: episodic high intensity followed by regeneration. At the same time include a healthy diet by reducing sugars and simple carbohydrates. Finally, it helps to have the right genes.
References:
Billat, V. L., Dhonneur, G., Mille-Hamard, L., Le Moyec, L., Momken, I., Launay, T., & Besse, S. (2016). Case Studies in Physiology: Maximal Oxygen Consumption and Performance in a Centenarian Cyclist. Journal of Applied Physiology, jap-00569. http://jap.physiology.org/content/jap/early/2016/12/29/japplphysiol.00569.2016.full.pdf
Bjerregaard, P., Kue Young, T., Dewailly, E., & Ebbesson, S. O. (2004). Review Article: Indigenous health in the Arctic: an overview of the circumpolar Inuit population. Scandinavian Journal of Social Medicine, 32(5), 390-395. https://www.researchgate.net/publication/51366099_Indigenous_Health_in_the_Arctic_An_Overview_of_the_Circumpolar_Inuit_Population
Burkitt, D.P. & Trowell, H.C. eds. (1975). Refined carbohydrate foods and disease: Some implications of dietary fibre. New York: Academic Press.
Dulloo, A. G., Miles‐Chan, J. L., & Montani, J. P. (2017). Nutrition, movement and sleep behaviours: their interactions in pathways to obesity and cardiometabolic diseases. Obesity Reviews, 18(S1), 3-6.
Knowler, W. C., Pettitt, D. J., Saad, M. F., & Bennett, P. H. (1990). Diabetes mellitus in the Pima Indians: incidence, risk factors and pathogenesis. Diabetes/metabolism reviews, 6(1), 1-27.
Matsui, T., Ishikawa, T., Ito, H., Okamoto, M., Inoue, K., Lee, M. C., … & Soya, H. (2012). Brain glycogen supercompensation following exhaustive exercise. The Journal of physiology, 590(3), 607-616.
Mensing, M., & Mekel, O. C. L. (2015). Sitting is the new smoking-Modelling physical activity interventions in North Rhine-Westphalia. The European Journal of Public Health, 25(suppl 3), ckv171-037.
Milanović, Z., Pantelić, S., Trajković, N., Sporiš, G., Kostić, R., & James, N. (2013). Age-related decrease in physical activity and functional fitness among elderly men and women. Clinical interventions in aging, 8, 549-556.
Reynolds, G. (2017, February 8). Lessons on Aging Well, From a 105-Year-Old Cyclist. Retrieved from: https://www.nytimes.com/2017/02/08/well/move/lessons-on-aging-well-from-a-105-year-old-cyclist.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health®ion=rank&module=package&version=highlights&contentPlacement=5&pgtype=sectionfront
Taubes, G. (2016). The Case Against Sugar. New York: Alfred A. Knopf.
Weston, K. S., Wisløff, U., & Coombes, J. S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. British journal of sports medicine, 48(16), 1227-1234. http://www.rcsi.ie/files/facultyofsportsexercise/20141201122758_High-intensity%20interval%20traini.pdf
Wolpert, D. (2011) The Real Reason for Brains. http://www..com/tatedlks/daniel_wolpert_the_real_reason_for_brains.html
Youtube video: Meet 105-year-old Robert Marchand, the centenarian cyclist chasing a new record: https://www.youtube.com/watch?v=Ey48j6dDNEo
Evolutionary approach to return to health
Posted: July 20, 2016 Filed under: Uncategorized | Tags: ADHD, biofeedback, circadian rhythm, depression, epilepsy, evolution, neurofeedback 2 CommentsMany illness may be prevented or reversed when we life in harmony with our evolutionary origins such as diet, movement, and circadian rhythm. The focus is to teach skills and not pills; since, many medications have long term negative side affects. By applying behavioral life style changes that supports our evolutionary patterns, we may be able to prevent or even reverse numerous illnesses such as epilepsy, eczema, diabetes, Crohn’s disease, allergies, ADHD, depression, anxiety, cancer, stress related symptoms.
Enjoy the wide ranging lecture presented at the 2012 meeting of the International Society for Neurofeedback and Research.
Health: Belonging to a tribe
Posted: June 4, 2016 Filed under: Uncategorized | Tags: community, depression, evolution, health, PTSD, suicide Leave a commentHow come rampage killings occur in affluent or upper middle class communities and in rural towns with low crime rate and not in high crime urban neighborhoods?
How come that most rampage shootings by a lone gunman continue to increase since the 1980’s?
How come suicide is extremely high in most modern societies (e.g., USA) while extremely low in traditional tribal societies?
How come the depression and anxiety rates in wealthy countries are eight times that of poor countries?
How come people in countries with the largest income disparity such as the United States have the highest lifelong risk of develop depression as compared to countries with the smallest income disparity?
How come babies feel scared at night?
How come when people reflect back at their suffering during war it was simultaneous the worsts and the best of times?
How come after 9/11 or other major crisis, suicide and crime rates went down?
How come post-traumatic stress disorder (PTSD) is significantly higher for the rear based troops who suffer relatively few casualties as compared to the front line troops who engage in actual combat?
How come Israel Defense Forces have a very low PTSD rate compared to the USA military forces?
How come the elderly and so many people feel isolated, lonely and sad?
How come the streets and parks are covered with litter and buildings and surfaces are covered with graffiti?
The answers may not reside within the individual but in our pathological individualistic culture. Through millions of years of evolution, we were a clan–a tribe. And, as a tribe, we were mutually dependent and supportive. This is our biological and social DNA–we are social interdependent beings. The common theme underlying the questions above is that we are disconnected from others and our community. We are living apart from our evolutionary background where living together as tribe allowed us to survive and prosper for thousands of generations. When we are part of a community and are welcomed back after experiencing trauma, depression, anxiety, violence, PTSD, and even littering is significantly lower.
The importance of community, being part of tribe, is superbly described by New York Times bestselling author, Sebastian Junger, in his book, Tribe-On Homecoming and Belonging. This is a must read book to understand the hidden pathology created by our modern economic inequality American culture that worships the individual affluence over the common good. It suggests that we must return to our evolutionary origins, radically reduce economic inequality, work on community wide projects to enhance the common good, and actively participate in rebuilding our tribe. Being a meaningful part of a tribe can be much more healing than ingesting a profit based pharmaceutical drug for depression and PTSD. Let us support the common good over the individual increase in wealth.
As the poet John Donne wrote in 1624:
No man is an island,
Entire of itself,
Every man is a piece of the continent,
A part of the main.
If a clod be washed away by the sea,
Europe is the less.
As well as if a promontory were.
As well as if a manor of thy friend’s
Or of thine own were:
Any man’s death diminishes me,
Because I am involved in mankind,
And therefore never send to know for whom the bell tolls;
It tolls for thee.
Be aware of evolutionary/ecological traps
Posted: May 16, 2015 Filed under: Uncategorized | Tags: ADHD, diabetes, diet, evolution, exercise, health 4 Comments
Dead bird on Midway Island in the North Pacific, 2000 miles from any other islands. The bird mistook attractive coloring of plastics that float in the ocean as food. From: https://www.youtube.com/watch?v=dtJFiIXp5Bo
Being captured by a digital device. From: http://images.gameskinny.com/gameskinny/c9689c75994e58a03dbc5e489d346e55.jpg
How come birds on Midway Island are dying?
How come your son keeps playing computer games even after he said he would stop?
How come you ate all the French fries and the dessert even though you promised yourself to reduce your calorie intake?
How come you procrastinated and did not get up from the couch to exercise?
How come you watched pornography?
The usual answer is absence of will, self-control or self-discipline. The person is automatically blamed for making poor life choices. If you had more self-worth than you would not let yourself get obese, addicted to computer games, or watch pornography. Blaming the victim is easy, however, there are other factors that underlie the person’s covert/unconscious choices. Many of these illness producing behaviors (e.g., overeating, playing the computer games, sitting and sitting) are responses to external cues that in prehistoric times promoted survival, reproduction and health. To respond rapidly and appropriately to those cues offered a reproductive advantages while not reacting would reduce your survival. In many cases there are no upper limits to turn off our responses to these cues because the more the person responded to those cues the more was there a reproductive advantage. Now, however, our adaptive preferences have become maladaptive because the cues that trigger the same behaviors lead to lower fitness and illness (Schlaepfer et al, 2002; Robertson et al, 2013). The cues have become evolutionary/ecological traps!
Some of the recent evolutionary/ecological traps include:
Vigilance for survival. While playing a computer games, the person rapidly responds and continuously experiences immediate rewards (e.g., successful shooting the target, points, next game level). This process activates the same survival mechanisms that hunter used for thousands of generations. A visual or auditory stimuli represents sources of food or danger (a game animal to hunt for food, an attack by a predator or an enemy). The visual/auditory cue captures the person’s attention and if the person reacts to that cue he would probably survive. On the other hand, if he did not react, he may not survive and reproduce. In our modern world, similar stimuli now hijack the neurological pathways that in earlier times supported survival. Over activation of these pathways is a cofactor in the development of ADHD and other disorders (Peper, 2014). For a superb discussion of how cellphones, computers, gaming and social medial are changing our brains, read Dr. Mari Swingle’s new book, i-Minds (Swingle, 2015)
Energy for survival: Eating carbohydrate/sugary and fat foods are necessary for survival as humans constantly searched for energy sources to support life. Breast milk and almost any fruit that is sweet contain calories and supports growth. If the food was bitter it was usually harmful. For most of our evolutionary past, we would eat as much as possible because food was scarce. There was no evolutionary advantage to limit food intake as the stored calories would supply enough calories to survive during periods of famine. In our modern world, our survival mechanisms have been hijacked by advertising and the oversupply of foods which contribute to the epidemic of obesity and diabetes.
Being a couch potato and not moving again is again survival mechanism. In a prehistoric world with limited food supply, the less movement (the fewer calories you burned), the longer you could survive. You would move when you needed to build shelter or search for food. Again in a world where shelter and food are often abundant, there is no intrinsic mechanism to initiate movement.
Sexual arousal for reproduction: Men are often captured by pornography. They can watch for hours and feel aroused. The whole porn industry is based upon hijacking our sexual drive for reproduction.
Our brain does not discriminate between actual visual and auditory stimuli, imagined or film/video images. Until the late 19th century everything we saw and heard was real. Only in the 20th century could we produce images and sounds that appeared real. These film, TV , and the ever present digital displays activate the same neurophysiological pathways as when the stimuli were actually real. A scene on a digital screen triggers the same biological pathways and responses that for thousands of generations supported survival. If we did not respond we would not have survived. If you have any doubt, watch a scary horror movie and check how you feel afterwards. You may feel more scared, your sleep may be disturbed, your heart rate increased, and you probably interpreted any noise around you as possible danger. Thus, cues in the environment may become evolutionary/ecological traps in the same way that birds on Midway Island in the North Pacific, 2000 miles from any other islands, mistook the attractive coloring of plastics as food. See: https://www.youtube.com/watch?v=dtJFiIXp5Bo. Should the birds be blamed because they have no self-control?
What can you do!
Recognize that modern industries for the sake of profits have hijacked our cues that had evolved to aid survival (Kemp, 2014).
Recognize that not reacting to product cues means inhibiting the intrinsic biological triggered survival responses. Yes, it is possible not react to the stimuli and demonstrate self-control; however, it is not only a problem of will. It is a problem that our cues have been hijacked and tricked for commercial profit.
Society may need to protect its own populations from commercial exploitation of evolutionary/ecological traps. A young child is automatically drawn to the visual stimuli on a smartphone and tablet which parents use to quiet the child during dinner. In this process they are activating the pre-wired biological pathways that captured attention for survival. By over activating these pathways, the brain is changing in response to this activation which increases the risk of developing ADHD, autism, and mood deregulation including anxiety, depression, and anger management, and other forms of addictive behavior (Swingle, 2015). In addition, school performance and memory retention are reduced when students take notes using their keyboard or read text from digital screens (OCallaghan, 2014). It will take the family and society to limit the availability of these cues until self-control has been developed. Similarly, the availability of cheap calories in large food portions, sugars in soft drinks and sugar and fats in snacks, need to be limited if the epidemic of obesity and diabetes is to be reversed.
It may be unreasonable to think that people can easily interrupt their biological responses to cues that have been created to increase profits. We need to take collective responsibility and limit the availability of commercially augmented evolutionary traps and cues in the same way we need to limit the plastic in the ocean so that the birds at Midway Island may be able survive. Without respecting our evolutionary past, our future may not be different from those Midway Island birds.
References
Kemp, C. (2014). Trapped!. New Scientist, 221(2960), 43-45
OCallaghan, T. (2014). Goodbye, paper: What we miss when we read on screen. New Scientist.224 (2993). 41-43.
Peper, E. (2014). Support Healthy Brain Development: Implications for Attention Deficit/Hyperactivity Disorder. Psychophysiology Today, 9(1), 4‐15.
Robertson, B. A., Rehage, J. S., & Sih, A. (2013). Ecological novelty and the emergence of evolutionary traps. Trends in ecology & evolution, 28(9), 552-560.
Swingle, M.K. (2015). i-Minds. Portland, OR: Inkwaterpress.com ISBN-13 978-1-62901-213-1
Schlaepfer, M. A., Runge, M. C., & Sherman, P. W. (2002). Ecological and evolutionary traps. Trends in Ecology & Evolution, 17(10), 474-480.
What to eat? Low fat foods, high fat foods…..?
Posted: July 12, 2014 Filed under: Evolutionary perspective, Nutrition/diet, Uncategorized | Tags: cancer, diet, evolution, health, heart disease, vitamins 2 Comments
Meat for sale (tongue and liver) at a traditional market (photo by Erik Peper).
Should I eat vegetables or meats? Should it be steaks or organ meats such as liver, heart, sweet breads? What foods contributes most to heart disease or cancer? Should I change my diet or take medications to lower my cholesterol?
Despite the many years of research the data is not clear. Many public health dietary guidelines and recommendations were based upon flawed research, researchers’ bias and promoted by agribusiness. Starting in the 1950s there has been a significant change in the dietary habits from eating animal fats to plant based oils and fats. It is so much cheaper to produce plant based polyunsaturated salad or cooking oils (e.g. Wesson and Mazola) and hydrogenated hardened oils (e.g. margarine and Crisco) than animal fats (e.g., butter, beef tallow, and lard). Despite the many claims that lowering animal fat intake would reduce heart disease and possibly cancer, the claims are not supported by research data. It is true that consuming liquid plant based oils lowers the cholesterol, but with the possible exception of olive oil, polyunsaturated oils are associated with an increased cancer and death rates in large population studies (Multiple Risk Factor Intervention Trial Research Group,1982; Shaten, 1997).
We assume that lowering cholesterol is healthy; however, it is usually a surrogate marker representing a hypothesized improvement in health. A short term apparent reduction in cholesterol levels or other illness markers may mask the long term harm. Only long term outcome studies which measure the total death rate– not just from one disease being studied but from all causes of death–provides the objective results. When looking at the results over a longer time period, there appears to be no correlation between fat intake and heart disease. In fact lowering fat intake seems to be associated with poorer long term health as described in the outstanding book, The Big Fat Surprise–Why Butter, Meat & Cheese Belong in a Healthy Diet, by the science writer, Nina Teichol. Her superb investigative reporting describes in detail the flawed and biased research that underpinned the United States Department of Agriculture (USDA) and the American Heart Association (AHA) recommendations to reduce animal fats and use more plant based oils.
What should I eat now?
Diet recommendations used to be simple: Reduce animal fat intake and eat more plants. Now, there are no simple recommendations because they may depend upon your genetics (e.g., digestion of milk depends whether you are lactose tolerant or intolerant), your epigenetics (e.g., maternal malnutrition during your embryological development is a major risk for developing heart disease in later life), your physical and social activities (e.g., exercise reduces the risk for many diseases), and environment. The recent popularity of the hunter and gatherer diet, often known as the paleo diet, is challenging–it may depends on your ancestors. What hunter and gatherers ate depended upon geography and availability of food sources. The Inuit’s diet in the Arctic consisted of 90% meat/fish diet while the !Kung Bushman’ diet from the Kalahari desert in Africa consisted of less than a 15% meat/fish diet as shown in Figure 1.
Figure 1. The food content of hunter gatherers varied highly depending on geography. From: Jabr, F. (2013). How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked. Scientific American, June 3.
Use common sense to make food choices.
- Eat only those foods which in the course of evolution have been identified as foods. This means eating a variety of plants based foods (fruits, tubers, leaves, stems, nuts, etc.) and more organ meats. Ask yourself what foods did your forefathers/mothers ate that supported survival and reproductive success. Carnivores usually ate the internal organs first and often would leave the muscles for scavengers.
- Eat like your great, great grandparents. They were not yet brainwashed by the profit incentives of agribusiness and pharmaceutical industry. For more information, read the outstanding books by Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals and In Defense of Food: An Eater’s Manifesto.
- If possible eat only organically grown/raised foods. Non organic foods usually contain low levels of pesticides, insecticides, antibiotics and hormones which increases the risk of cancer (Reuben, 2010). They may also also contain fewer nutrients such as essential minerals, vitamins, and antioxidants (Barański et al, 2014). The beneficial effects of organic foods have been challenging to demonstrate because it may take many years to show a difference. Preliminary data strongly suggests that organic foods as compared to non organic foods increases longevity, improves fertility and enhances survival during starvation (Chhabra, Kolli, & Bauer, 2013). For more information, see my blog, Live longer, enhance fertility and increase stress resistance: Eat Organic foods.
- Adapt the precautionary principle and assume that any new and artificially produced additives or chemically processed foods–most of the foods in boxes and cans in the central section of the supermarket–contain novel materials which have not been part of our historical dietary experience. These foods may be harmful over the long term and our bodies not yet know how to appropriately digest such foods such as trans fats (Kummerow, 2009).
- Be doubtful of dietary recommendations especially if you know of counter examples and exceptions. For example, the low fat diet recommendations could not explain the French or Swiss paradox (high butter and cheese intake and low heart disease rates). If examples exist, the popular dogma is incomplete or possibly wrong. Be skeptical about any health food claims. Ask who has funded the research, who decides whether a food can have a label that states “it is heart health” and can prevent a disease, and who would benefit if more of this food is sold.
My final comments on nutrition (source unknown).
- The Japanese eat very little fat and suffer fewer heart attacks than us.
- The Mexicans eat a lot of fat and suffer fewer heart attacks than us.
- The French eat lots of butter and drink alcohol and suffer fewer heart attacks than us.
- The Chinese drink very little red wine and suffer fewer heart attacks than us.
- The Italians drink a lot of red wine and suffer fewer heart attacks than us.
- The Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than us.
Conclusion
Eat and drink what you like especially if you enjoy it with company…speaking English is apparently what kills you!
References:
Jabr, F. (2013). How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked. Scientific American, June 3.http://www.scientificamerican.com/article/why-paleo-diet-half-baked-how-hunter-gatherer-really-eat/
Kummerow, F. A. (2009). The negative effects of hydrogenated trans fats and what to do about them. Atherosclerosis, 205(2), 458-465.http://www.atherosclerosis-journal.com/article/S0021-9150%2809%2900208-1/abstract
Multiple Risk Factor Intervention Trial Research Group. (1982). Multiple risk factor intervention trial. JAMA: The Journal of the American Medical Association, 248(12), 1465-1477. http://jama.jamanetwork.com/article.aspx?articleid=377969
Pollan, M. (2006). The Omnivore’s Dilemma: A Natural History of Four Meals. New York: Penguin Press. ISBN: 1594200823
Pollan, M. (2009). In Defense of Food: An Eater’s Manifesto. New York: Penguin Press. ISBN: 978-0143114963
Reuben, S. H. (2010). Reducing environmental cancer risk: what we can do now. DIANE Publishing. http://deainfo.nci.nih.gov/advisory/pcp/annualReports/pcp08-09rpt/PCP_Report_08-09_508.pdf
Shaten, B. J., Kuller, L. H., Kjelsberg, M. O., Stamler, J., Ockene, J. K., Cutler, J. A., & Cohen, J. D. (1997). Lung cancer mortality after 16 years in MRFIT participants in intervention and usual-care groups. Annals of epidemiology, 7(2), 125-136. http://www.annalsofepidemiology.org/article/S1047-2797%2896%2900123-8/abstract
Teicholz, N. (2014). The big fat surprise-Why butter, meat & cheese belong in a healthy diet. New York: Simon & Schuster. ISBM 978-1-4516-2442-7 http://www.thebigfatsurprise.com/
Support Healthy Brain Development*
Posted: April 11, 2014 Filed under: Evolutionary perspective, Uncategorized | Tags: ADHD, brain development, child development, computers, evolution, medication, neurofeedback 2 CommentsFactors that support brain development and contribute to the possible development of ADD/ADHD is the focus of my recently article, Support Healthy Brain Development: Implications for Attention Deficit/ Hyperactivity Disorder, published in Psychophysiology Today,9(1), 4-15. The article takes an evolutionary perspective of development and suggests that our lifestyle interacting with the digital devices has implications for our health. This blog extracts some parts of the published article. For the complete article with references see: http://biofeedbackhealth.files.wordpress.com/2014/04/support-healthy-brain-development-psychophysiology-today.pdf
In class, he fidgets, every auditory and visual stimulus distracts him– he gets up, talks to other students and disrupts the class. Nothing seems to hold his attention, he looks at the page and moments later turns around and disturbs the boy behind him. At home, he grabs his food and leaves the table. He is continuously distracted. The only thing that seems to capture his attention is his computer games.
ADD/ADHD has become an epidemic in the last 30 years. Now one in seven boys by the time they reach the age of 18 have received this diagnosis according to the Centers for Disease Control and Prevention, as shown in Figure 1.
Figure 1. Rate of office-based visits per 1000 US population aged 5 through 18 with diagnosis (Dx) of ADHD and rate of use of medication (Rx) for boys and girls. Redrawn from: Sclar, D. A., Robison, L. M., Bowen, K. A., Schmidt, J. M., Castillo, L. V., & Oganov, A. M. (2012). Attention-Deficit/Hyperactivity Disorder among Children and Adolescents in the United States Trend in Diagnosis and Use of Pharmacotherapy by Gender. Clinical pediatrics, 51(6), 584-589.
The increase in ADD/ ADHD diagnoses cannot be explained by genetics alone. It may depend upon the interaction of genetics and the environment. It may develop into a disorder as a result of disrespecting and not understanding our evolutionary background during our development. We attempt remedy them with medications (e.g., Adderall, Concerta and Ritalin) that provide an 8 billion dollar revenue stream for pharmaceutical companies. Yet, there is little or no evidence of long term benefits. Self-mastery approaches such as Neurofeedback have demonstrated long term benefits in improving reading, writing, and mathematical scores as well as decreasing impulsive behavior. Neurofeedback training teaches children how to control their brain function.
Our modern lifestyle has compromised the healthy development of the brain and behavior. To prevent this we need to support those factors that during the course of evolution increased survival, reproductive fitness and promoted healthy brains.
1) Breast feed children at least for one year and concurrently introduce new foods slowly after 6 or 8 months to reduce the risk of developing food allergies.
2) Respect the importance of face-to-face contact to provide safety, develop empathy and nurture social connection.
3) Encourage motor development such as crawling, playing in nature, and physical movement that occurs while playing games support brain development instead sitting and being entertained by smartphones, computers, tablets or TV screens. Physical movement during play– without being distracted by the overwhelming rapid changing stimuli shown on LED and TV screens–is necessary for brain development.
4) Reestablish circadian (daily) rhythms. Until the 19th century our biological and activity rhythms were controlled by natural light. It is hard to imagine not having light at night to read. When the sun went down, we went to sleep. Light not only illuminates, it affects our physiology by regulating our biological rhythms by blocking melatonin production which interferes with sleep.
5. Support touch and movement with vision and sound to develop the brain. During the first years of life, the baby/toddler integrates the visual and auditory world with touch and movement. Motor development is the underpinning of brain development..
6. Provide constancy and reduce novelty. When reading a bedtime story, the child wants to hear the same story again and again. If part of the story is skipped, the child interrupts and reminds us to read correctly. When the child is stressed, it wants to hear a past story for comfort and safety. Repetition while feeling safe allows memory to create appropriate neural connections. Neural growth depends upon the appropriate level and type of stimuli.Too few stimuli hinders brain development and too many novel stimuli may decrease brain development.
7. Limit hours of watching or playing computer games that trigger orienting and activation. The rapidly changing visual stimuli from these screens evokes the biological reflexes to attend– there is something new and it could be safe, dangerous or life threatening. The physiological processes and the important implications for health and illness have been elucidated by the polyvagal theory developed by Professor Stephen Porges.
Over-stimulation with digital devices has been associated with impaired learning and decreased ability to self-regulate. The flood of novel visual and auditory stimuli trains the brain to react, to react again, and again. The ongoing external novelty captures the child’s attention, instead of directing attention from within.
8. Provide face to face safety as infants begin to explore the world. In the last 50 years we have radically increased the visual and auditory input to a developing baby following the concept of more is better. Babies are now exposed to visual and auditory stimuli which rapidly pass by them without repetition or the ability to interact kinesthetically with them. Babies are often carried on the chest or in baby carriages/strollers facing forward- leading the charge into the unknown–instead of receiving face-to-face reassurance from the parent, touching the parent, or hiding behind the parent for safety.
In a study of 2722 observations of parent-child pairs by developmental psychologist Dr Suzanne Zeedyk, parents talked twice as much to their baby when it faced them than when the baby was facing forward in the stroller. The impact of stress was measured by the decrease in baby laughing. Babies who faced their mother/caretaker while being pushed laughed 90% more than those who faced forward. As babies become older they do want to face the environment as it is more interesting; however, when the infants feel overwhelmed or threatened there is an opportunity to automatically reconnect with the caretaker to feel safe.
In summary, do not park children in front of smart phones, tablets, computer games, and television screens that flood the auditory and visual senses without the ability to integrate the information through touch and movement. Although TV and computer games are superb baby sitters, it is not the same as interacting and playing with a baby and toddler to develop the appropriate motor and emotional control. Let’s create an environment that is in harmony with our evolutionary background–An environment where infants play interactively with objects, explore nature and have face-to-face contact with their caregiver.
Even if the initial conditions during growing up were less than optimum, the brain can change—a process known as neuroplasticity. Thus, nurture inner directed attention by having the child develop skill mastery. Learning these skills can include neurofeedback training, back-to-nature explorations, learning to play a musical instrument, practicing a sport or martial art technique, or participating in yoga and meditation. These and many other practices will change the neural structure: it is never too late to learn, change, and optimize health.
To view or download the whole article with references: http://biofeedbackhealth.files.wordpress.com/2014/04/support-healthy-brain-development-psychophysiology-today.pdf
*I thank Drs. Stephen Porges, Linda Thompson, Michael Thompson, Monika Fuhs, and Annette Booiman for their constructive feedback.
From Wisdom to Alzheimer’s: Are we poisoning ourselves with affluent malnutrition and sedentary life style?
Posted: December 14, 2013 Filed under: Exercise/movement, Nutrition/diet, self-healing, Uncategorized | Tags: Alzheimer, diet, evolution, exercise, health Leave a commentWise elders, grand parents or statesmen have been the traditional roles for aging adults. Older people were revered as the repository and sources of wisdom in many traditional cultures. Presently the development of aging into wisdom is being overshadowed by the specter of Alzheimer’s disease. Wisdom transforming into Alzheimer’s disease does not compute. How come that in slightly more than a century after it was first described by the neuropathologist Alois Alzheimer in 1906, the fear of contracting and possible having Alzheimer’s disease with the concurrent loss of cognitive and body functions is becoming a possibility? How could this have occurred?
Today more people are living to older ages; however, in traditional cultures some people also lived to very old age (the major increase in present day longevity is due to the elimination of infant and maternal mortality and medical treatment to survive trauma).
Is it possible that the prevention of Alzheimer’s will not be found in pharmaceutical treatment but in promoting organic food diet and movement? The research data is starting to find that our life style patterns are risk factors for Alzheimer’s. Changing lifestyle factors is a more promising treatment approach than drugs. A significant risk factor may be the confluence of a sedentary lifestyle and affluent malnutrition. Researchers are even reporting that the built up of the beta amyloid plaques in brains of people with Alzheimer’s disease is not the result of aging but the body’s attempt to cope with the influx of environmental and dietary poisons or decreases in essential foods or body activities.
Risk: Sedentary lifestyle-Too little exercise
Over the last hundred years–and rapidly accelerated in the last 30 years–we have transformed work into sitting. By sitting in front of a computer screen, we have created a new disease: Immobilization Syndrome. Lack of exercise is recognize as a major factor in numerous illnesses such as cardiovascular disease, obesity, and diabetes. Movement in many different forms reduces the risk of illness. Older people who exercise have a significant reduction in the risk of developing Alzheimer’s (Larson, 2006; Radak et al, 2010).
Regular movement lowers the risk. Even though there is overwhelming scientific evidence that movement and exercise are required for health, there is a disconnect with the medical and educational practices. Insurances will pay for medical treatment; however, they usually will not pay for prevention or exercise. At the same time physical education in schools is reduced or eliminated to reduce the risk of litigation (an injured child on the playground could sue the school). Children now spend most of their time in front of a screen while exercising their thumb and index fingers instead of playing and moving outdoors.
Risk: Affluent malnutrition-too much sugar and simple carbohydrates
Affluent malnutrition appears to be another risk factor. Recent findings suggests that the beta amyloids plagues, as the marker for Alzheimer’s in the brain, may be a protective response to the modulating insulin levels triggered by affluent malnutrition and sedentary life style. This disease has been labeled as type 3 diabetes by Associate Professor Suzanne de la Monte at Brown University (Steen et al, 2005). Namely, the disease occurs as the brain tissue becomes resistant to insulin.
Rats that are fed high-fructose corn syrup laced water experienced learning and memory problems in less than 6 weeks and became less responsive to insulin. At the same time if the animals were given omega 3 fatty acids, they appear to escape the cognitive decline. In other research rats developed Alzheimer like brain changes and became demented when Suzanne de la Monte interfered with how the rats brains respond to insulin (Trivedi, 2012).
Alois Alzheimer first described these abnormal protein structure in the brains a little more than a hundred years ago. At that time the European diet had increased sugar intake as shown in figure 1. While more recently there has been a significant increase in high fructose corn syrup as shown in figure 2.
Figure 1. Radical increase in sugar consumption in the last 200 years. From: http://blog.zestos.co.nz/2010/09/sugar-consumption-been-high-before.html
Figure 2. Increase in the type of sugar consumption in the last thirty years. From: http://blog.zestos.co.nz/2010/09/sugar-consumption-been-high-before.html
We are now becoming concerned with the Alzheimer’s disease as an upcoming epidemic. It cannot be just sugar; since, its consumption has been high since the beginning of the 20th century. A possible contributor could be the high-fructose corn syrup; however, it is most likely the interaction between reduced exercise and sugar.
Sugar set the stage for pathogenesis to occur in the brain and the absence of movement/exercise promotes and supports the pathogenesis. People continue to decrease movement: from walking or riding horses to sitting cars or standing on escalators and elevators; from doing physical housework to automated washing machines, driers and dishwashers; from preparing foods from raw materials to prepackaged foods; from filing and typing to computer work; from playing family games to watching TV and searching the net; from face to face communication to texting; etc.
We have separated from our biological evolutionary heritage. I am not surprised that Alzheimer’s disease and immobility and sugar are linked. Adopt the precautionary principle and assume that sugar and high-fructose corn syrup in conjunction with reduced movement (immobilization syndrome) is harmful.
As a reader, you will probably have to wait another 20 years before these findings have been scientifically proven against the overt and covert lobbying efforts of agribusiness and pharmaceutical industry. Remember it took 30 years to demonstrate that smoking was harmful. Begin to move and eat in concert with your evolutionary background (See Part III Self-care in Gorter and Peper, 2011).
Begin now!
Eat food not sugars! Eat the foods great grandparents would recognize as food as Michael Pollan (2009) describe in his superb book, In Defense of Food: An Eater’s Manifesto. Eat foods that have not been processed or adulterated by additives. Take charge by eating brain supporting foods such as organic vegetables, roots, fruits, nuts, fish, some organ meat, and eliminate all those sugary, fatty processed highly advertised fast foods.
Move and exercise! Get up and move every hour. Walk up the stairs instead of the escalator. Meet new people and move by going hiking, dancing, Tai Chi or yoga classes or volunteer by helping others.
References
Gorter, R. & Peper, E. (2011). Fighting Cancer-A Non Toxic Approach to Treatment. Berkeley: North Atlantic.
Larson, E.G., Wang, L., Bowen, J.D., McCormick, W. C., Teri, L., Crane, P., & Kukull, W. (2006). Exercise Is Associated with Reduced Risk for Incident Dementia among Persons 65 Years of Age and Older. Ann Intern Med, 144(2), 73-81.
Pollan, M. (2009). In Defense of Food: An Eater’s Manifesto. New York: Penguin Books.
Radak, Z., Hart. N., Sarga, L., Koltai, E., Atalay, M., Ohno, H., & Boldogh, I. (2010). Journal of Alzheimer’s Disease, 20(3), 777-83.
Steen, E., Terry, B.M. Rivera, E.J., Cannon, J.L., Neely, T.R., Tavares, R., Xu, X. J., Wands, J.R., & de al Monte, S. M. (2005). Impaired insulin and insulin-like growth factor expression and signaling mechanisms in Alzheimer’s disease-is this type 3 diabetes? Journal of Alzheimer’s Disease, 7(1), 53-80.
Trivedi, B. (2012). Eat your way to dementia. New Scientist, 215(2880), 32-37.
Cancer: A modern scourge or the cost of being a multi-cell organism?
Posted: September 27, 2013 Filed under: cancer, Uncategorized | Tags: cancer, evolution, Immune function Leave a commentAlthough I knew intellectually that cancer was not a new disease since it had been described in early medical texts, I always thought that it was more a scourge of recent times. The tweets, the news reports, the innumerable stories of new cancer treatments promoted on the web, the ongoing recommendations for specific foods, vitamin supplements, and lifestyle recommendations to prevent cancer, and the heart wrenching stories of celebrities telling their personal cancer saga, all suggested that cancer rates are increasing and definitely a modern disease.
It is difficult to make sense out of this maelstrom of pessimistic and optimist news about the war on cancer. Yet, if one can take a broader perspective, cancer is not the number one killer–that honor belongs to heart disease. And, although breast cancer is terrifying, many more women die of heart disease than breast cancer (Jemal, et al, 2008).
Most likely, cancer has been with us since we evolved from a single cell—it may express the fundamental life force of a cell when it becomes threatened or is no longer subservient and supportive for the maintenance of its community of cells. It is humbling to realize that cancer transcends our human history. It has even been found in dinosaur bones. If it was in the bones, then other cancers probably also occurred in the dinosaur’s soft tissue. It is equally humbling to recognize that although environmental and dietary factors can affect carcinogenesis, in most cases the data is much less clear. So often one study finds a beneficial effect and then a few years later another study reports the opposite finding. Yes, some behaviors are generally harmful-smoking increases the risk of lung cancer significantly although most smokers do not die of lung cancer. And, most likely the major significant factor in the recent decrease in breast cancer death rate is that women are smoking less and stopped using hormone replacement therapy.
One thing is clear, cancer is part of our human biology and it has occurred since multi-cellular organisms (e.g., morula) evolved to deal with cellular stress (Boaz, 2002). To grasp the biological complexity, the confusion that exists and appreciate how to perceive different perspectives, I strong recommend reading the remarkable book, The Cancer Chronicles: Unlocking Medicine’s Deepest Mystery, by the award winning science writer George Johnson. (Johnson, 2013).
References:
Boaz, N.T. (2002). Evolving Health: The origins of illness and how the modern world is making us sick. New York: John Wiley & Sons.
Jemal, A., Siegel, R., Ward, E., Hao, Y., Xu, J., Murray, T. and Thun, M. J. (2008), Cancer Statistics, 2008. CA: A Cancer Journal for Clinicians, 58: 71–96. doi: 10.3322/CA.2007.0010 http://onlinelibrary.wiley.com/doi/10.3322/CA.2007.0010/full
Johnson, G. (2013). The Cancer Chronicles: Unlocking Medicine’s Deepest Mystery. New York: Alfred A. Knopf. http://talaya.net/chronicles/
the peper perspective 