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December 10 2023

Health Benefits of Having a Pet – Backed by Science

George Nestoros All blog posts, Health and Longevity health benefits of having a pet, pet health benefits

I recently came across an Instagram post of a friend of mine in which she caressed a cat. “Why is petting animals so calming?” was the caption of the post. I tried to address this query but the truth is I wasn’t informed enough. So I promised that I would do my research and write a comprehensive article. And here it is! Health Benefits of Having a Pet – Backed by Science.

petting cat calming — *Did you know that having a pet can offer many health benefits?*

I started the research to examine the calming effects of petting an animal. Throughout the process, I found more and more stuff about the significant impact of owning a pet on our overall well-being. Hence, I couldn’t help it include all this information in the article, which, finally, meant to explore the various health benefits of having a pet and the scientific evidence behind them.

Key Takeaways

Owning a pet can reduce stress levels and improve your mood.
Pet owners tend to have lower blood pressure and cholesterol levels.
Pets can act as social catalysts and help facilitate social interactions.
Having a pet can help alleviate symptoms of anxiety and depression.
Interacting with pets can improve cognitive function.
Having a pet will increase your activity levels.

Health Benefits of Having a Pet

If you are lucky enough to be a pet owner, then you know that these little balls of sunshine can make anyone’s day.

However, if you are someone who is still hesitant to adopt a pet or are trying to convince your parents to let you get one, then we are here to help.

So, let’s explore all the health benefits of having a pet that are backed by scientific evidence! This guide will help you understand why adopting a pet might be the best decision you can make for your health.

Top 9 Science-Backed Health Benefits of Having a Pet

Any kind of pet, when it enters your home, instantly becomes your family and provides you a sort of happiness rarely anything can compare to.

Though fantastic housemates, your pets can also play an essential role in providing several health benefits.

1. Increase Activity Levels

Having a pet at home drastically improves your activity levels, especially in the case of dogs. This is a no-brainer! When you take your dog out on a walk, it automatically means you are doing your daily walk or exercise too.

This stance was even examined by a study on young female pet owners. As you can imagine this study supports that those who owned a dog or any animal that they had to take out on a walk showed more walking as a leisure time activity than those who did not own a pet.

The evidence becomes stronger with the following review. This review encompassing 29 studies focused on the comparison of physical activity levels between dog owners and non-dog owners.

The findings were quite revealing. Approximately 60% of dog owners engaged in walking their pets, averaging around 160 minutes per week across four walks. This routine translated into a measurable impact on overall physical activity levels.

As a result, dog owners have a more active lifestyle, which is crucial in maintaining physical health.

2. Improved Cardiovascular Health

The cardiovascular benefits of having a pet are manifest mainly in 2 ways.

Lower Blood Pressure
Lower Cholesterol Levels

Blood Pressure

Blood pressure tends to increase the risk of several conditions like stroke and myocardial infarction. However, while many factors can cause a rise in blood pressure, do you know having pets can significantly decrease it?

A study on the cardiovascular reactivity and presence of spouses, pets, and friends showed that people who owned pets and had them around showed lower heart rates and blood pressures at baseline.

Moreover, for those whose blood pressure increased, it was at lower levels compared to those who were non-pet owners.

Cholesterol Levels

Firstly, cholesterol is a waxy, fat-like substance in the blood and should be kept low. Otherwise, it can build plaque in arteries, leading to heart disease or even a stroke.

Said that it seems that pet owners often have lower cholesterol levels. More specifically, a comprehensive analysis revealed that pet owners had higher lower low-density lipoprotein (LDL) cholesterol.

This could be attributed to the increased physical activity and lifestyle changes associated with caring for a pet.

3. Reduced Risk of Stroke

This health benefit of pet ownership is coming firstly as a result of the 2 previous benefits.

As you might know, a stroke occurs when the blood supply to part of the brain is blocked or a brain blood vessel bursts. Those can lead to a damaged brain or even death.

Two of the main stroke causes are high blood pressure (hypertension) and high cholesterol levels. Both seem to get lower if you have a pet.

In addition, the number one way to prevent a stroke is exercise. So, the physical activity that your dog will make you do almost every day will reduce the risk of stroke.

The more interesting fact though is that particularly cat owners have a reduced risk of stroke! And this relationship is supported by scientific research. A study found that cat ownership was significantly associated with a lower risk of stroke. The results showed that cat owners had a much lower hazard ratio of dying from stroke compared to non-cat owners.

Interestingly, this was in contrast to dog owners. They also had a lower hazard ratio for stroke, but the reduction was not as significant as in cat owners.

These findings suggest that the benefits of pet ownership, specifically cat ownership, in reducing the risk of stroke may be related to factors beyond physical activity, such as the stress-reducing effects of interacting with cats.

4. Reduce Feelings of Loneliness

There is one aspect you cannot deny when it comes to the health benefits of having a pet. Having a pet around ensures that you never feel lonely. Having pets at home means them constantly running around from room to room, keeping your house alive.

Moreover, pets tend to snuggle with you on the couch or even in bed. They give you not only their love but a sense of feeling that you have someone.

In fact, a systematic review in 2022 explored the relationship between pet ownership and levels of loneliness. The results were pretty clear: a pet could reduce feelings of loneliness and social isolation.

5. Reduce Depression Symptoms

Well, here is the good stuff!

– What comes after the effect of having a pet to loneliness?

– The effects of pet ownership on depression symptoms!

Several studies have been conducted that show that there is a direct relationship between having a pet and a reduction in depression systems. This might happen for many reasons. Both direct and indirect.

We have already mentioned the first reason. Pets can significantly alleviate feelings of loneliness, which is beneficial for people with depression. This effect is partly because pets keep individuals anchored in the present and distract them from negative thoughts.

Additionally, pets require nonverbal communication which includes touch and eye contact. This usually offers comfort that supports depressed individuals.

health benefits of having a dog — *The simple act of a dog greeting its owner at the door can significantly lift spirits.*

Recovery from Mental Illness

Furthermore, a study conducted at Columbia University Medical Center, surveyed 177 individuals with mental illness to explore factors affecting their recovery.

The findings are pretty remarkable. They even offer the critical roles that pets play in the recovery process:

Providing Empathy and Therapy: Pets were found to offer emotional support and act as a form of therapy for individuals, helping them cope with their conditions.
Facilitating Social Connections: Pets also aided in redeveloping social connections. They acted as icebreakers and facilitated social interactions. This is something essential for individuals recovering from mental illness.
Serving as ‘Family’: For many participants, pets served as a part of their family, either in the absence of or in addition to human family members. Somehow pets provide a sense of belonging we all need.
Enhancing Self-Efficacy and Empowerment: Interacting with and caring for pets strengthens individuals’ sense of responsibility and empowerment—two crucial aspects in the recovery from mental health issues.

6. Protects From Dementia

Dogs and cats are mainly found in old homes and nursing centers to keep older adults entertained and support them. However, have you put in more profound thought as to why their presence is recommended in these facilities?

Well, an interesting study in the journal Frontiers in Aging Neuroscience showed that pet ownership may enhance cognitive performance across the adult lifespan, which could help protect against age-related cognitive decline. Interestingly, owning a pet was shown to potentially reduce brain age by up to 15 years!

7. Reduces Stress

Having pets or dogs around has proven to play a significant role in reducing stress and coping with the hectic everyday life, too. Many researches have shown that pets help lower stress responses.

This usually comes in two ways. The first is that having pets around releases oxytocin hormone, which promotes a sense of relaxation. helps easily. This, in turn, will help you to cope with everyday stress.

The second way of reducing stress is more direct. This means getting around your pet will directly reduce your cortisol levels, which is the main stress hormone.

Dog Research

More specifically, an exploratory study investigated how dog-owner interactions affect oxytocin and cortisol levels. The study concluded that oxytocin and cortisol levels in both dogs and their owners are associated with their interaction behaviors. Such interactions, particularly those involving activating touch (like stroking, scratching, and patting), influenced the hormone levels observed.

The increase in oxytocin, known for its role in social bonding and stress reduction, and the reduction of cortisol, supports the idea that having a dog can help in coping with stress.

But what about the cat owners?

Cat Research

A study focusing on the oxytocin (OT) responses in women interacting with their pet cats provides insight into how these interactions may affect stress levels.

Here, it seems that there are no significant changes in oxytocin levels if you have a cat. However, certain human-cat interactions did correlate with differences in oxytocin concentrations.

Particularly, if the cat initiates an approach to its owner, the oxytocin levels are positively affected. So, specific positive interactions can influence oxytocin concentrations, potentially affecting stress levels.

8. Better Sleep

Many people, prefer having their pets in their beds because they believe the presence of their pets helps them sleep better. Though you may think it is only an aspect they have created in their mind, this certainly is not the case.

In fact, several studies conducted in the UK have shown women sleeping better when they have had their cats with them in their beds.

However, this is not true if your cat keeps waking you up every night. If so, then you should sleep separately!

READ ALSO: Mental Symptoms of Low Magnesium!

9. Promote Social Connectedness

The last benefit is so obvious!

When walking your pet outside, you won’t be the only person with a pet. There are significant chances that people will stop to pet your dog or cat. Then you’ll ask a few questions about theirs. This will promote social connectedness and make new friends through your pets.

A study conducted in the UK shows that pet owners have an easier time to make friends. We mean, given the topic of pets is a fantastic conversation starter, it is not surprising that you’ll be meeting a few new people every time.

Health Benefits of Having a Pet – Wrapping It Up!

Having pets within the four walls of your home is a fantastic feeling. These creatures not only become your friends but, over time, take a vital role as a family. If you are someone who plans on getting a pet but is confused, then we hope this article on the health benefits of having a pet was potent enough to convince you.

Hope you found this information worthy; stay tuned for more such guides! Also, let us know whether you agree with our health benefits and have experienced these results with your pets or were convincing enough to tempt your parents or your partner to allow a furry friend.

Thanks for reading! Go check out some of our MAGNIFICENTLY well-written and interesting articles!

If you make it so far, then you need to follow us on social media.

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December 2 2023

Systems Neuroscience: Definition, Importance, Applications and More!

George Nestoros All blog posts, Neuroscience Basics systems neuroscience

The human brain, with its billions of neurons and intricate networks, is one of the most complex and fascinating organs in the human body. Think about it. How does it work? How does it give rise to our thoughts, emotions, and behaviors? In this article, we will try to understand what is systems neuroscience, its importance, and the exciting possibilities it presents.

What is Systems Neuroscience?

Systems neuroscience is a branch of neuroscience. It focuses on understanding how different parts of the brain and nervous system work together to produce complex processes. Consequently, systems neuroscience studies how neural circuits (networks of neurons) integrate and process information to control behaviors, thoughts, and emotions.

However, unlike other areas of neuroscience that may focus on individual neurons or specific brain regions, systems neuroscience looks at the broader picture. How do these elements interact as a whole system? As a result, this field combines experimental techniques from biology, psychology, and physics with theoretical models to understand the complex dynamics of neural systems.

The ultimate goal is to see how the brain’s intricate network of connections gives life to human experience and behavior.

Why is Systems Neuroscience Important?

Systems neuroscience is critically important for understanding the brain’s complex networks for several reasons:

Integration of Brain Functions: It helps in comprehending how different brain regions and neural circuits work together to produce integrated functions like memory, learning, and decision-making. This integration is crucial for understanding the full scope of brain activity.
Understanding Behavior: By studying neural networks, systems neuroscience provides insights into the biological basis of behaviors. This includes how we respond to stimuli, make choices, and adapt to our environment.
Cognitive Processes: It sheds light on the neural underpinnings of cognitive functions such as attention, perception, and consciousness. Understanding these processes is key to addressing cognitive disorders and enhancing cognitive abilities. We can even go deeper into topics such as consciousness and finally make sense of why we all are here!
Neurological and Mental Health Disorders: Systems neuroscience aids in identifying how disruptions in neural networks can lead to neurological and psychiatric disorders. As you can imagine, this understanding is essential for developing effective treatments and interventions.
Bridging Biological and Psychological Perspectives: This field bridges the gap between the biological processes in the brain and psychological phenomena. Thus it offers a more comprehensive understanding of mental processes and behaviors.

In essence, systems neuroscience is crucial for a holistic approach on how the brain functions as an interconnected system. A system that influences everything from basic sensory processing to complex functions such as thought and behavior.

Key Components of Systems Neuroscience

As a way to understand the role of systems neuroscience, we first need to see its key concepts. The three primary components of neural systems are the neurons, synapses, and neural circuits.

Neuron

Neurons are the basic building blocks of the nervous system. They are specialized cells responsible for transmitting and processing information in the brain and throughout the body.

Each neuron consists of a cell body, dendrites, and an axon. The cell body contains the nucleus and provides the necessary life support for the cell. Dendrites extend from the cell body and receive signals from other neurons, while the axon is a long, slender projection that transmits electrical impulses away from the cell body.

Neurons communicate with each other via these impulses, playing a vital role in every action, thought, and emotion experienced by an organism.

Synapses

Synapses are the junctions where neurons connect and communicate. They are critical for the transmission of information across neurons.

There are two main types of synapses: electrical and chemical.

Electrical synapses allow direct flow of ionic current from one neuron to another, facilitating rapid communication.
Chemical synapses are more common in the human brain. They involve the release of neurotransmitters from the presynaptic neuron (the neuron sending the signal) into the synaptic cleft, a small gap between the neurons. These neurotransmitters then bind to receptors on the postsynaptic neuron (the neuron receiving the signal), triggering a response (excitatory or inhibitory).

Neural Circuits

Neural circuits are networks of neurons interconnected by synapses, forming pathways that process and transmit information. These circuits can be relatively simple, involving a few neurons, or incredibly complex, encompassing millions of neurons.

These circuits are the basis for all neural functions, from basic reflexes to sophisticated cognitive processes. The organization and interaction of neural circuits determine how the nervous system interprets sensory information, makes decisions, and controls bodily actions.

The plasticity of these circuits, meaning their ability to change and adapt in response to experience, is a fundamental aspect of learning and memory.

In simple words, neurons act as the information processing units, synapses as the communication links, and neural circuits as the complex networks that underlie every aspect of brain function and behavior.

But how all these are measured?

Research Methods and Technologies in Systems Neuroscience

Some technologies have been developed recently that help neuroscientists to examine theories and data. Research methods such as fMRI, EEG, and optogenetics have collectively advanced our understanding of the brain’s complex networks.

Functional Magnetic Resonance Imaging (fMRI)

fMRI is a non-invasive imaging technique that measures and maps brain activity. It detects changes in blood flow and oxygen levels in the brain, which are indicative of neural activity. fMRI has been pivotal in identifying the brain regions involved in various cognitive functions and behaviors. It allows researchers to observe the brain “in action” and understand which areas are activated during specific tasks or in response to certain stimuli.

Impact on Understanding Neural Systems: fMRI has provided insights into the functional organization of the brain. This helps to map out which areas are responsible for various tasks and how different brain regions interact.

Electroencephalography (EEG)

EEG involves placing electrodes on the scalp to record electrical activity in the brain. This method is essential for studying the temporal dynamics of brain activity, as it provides real-time data on electrical patterns such as brain waves. EEG is widely used in research on sleep, cognition, and neurological disorders. Its high temporal resolution makes it particularly useful for understanding the timing of neural processes.

Impact on Understanding Neural Systems: EEG has been crucial in understanding the brain’s electrical activity and its relation to different states of consciousness, cognitive processes, and various neurological conditions.

Interstingly, EEG has now become a home-used device. More specifically, it is used for monitoring brain waves during meditation. You don’t believe me? Check this: Brain Waves During Meditation – Time To Use A Monitoring Device?

Optogenetics

A more recent advancement, optogenetics, allows for the control of specific neurons in living tissue using light. This method involves genetically modifying neurons to express light-sensitive ion channels. By shining light on specific wavelengths, researchers can activate or inhibit these neurons. Optogenetics has revolutionized neuroscience by providing precise control over individual neurons and neural circuits.

Impact on Understanding Neural Systems: Optogenetics has allowed scientists to explore the causal relationships between specific neural activities and behaviors, offering a more in-depth understanding of neural circuits’ roles.

Indeed, optogenetics is a very interesting field. Karl Deisseroth’s book Projections: A Story of Human Emotions by Karl Deisseroth explains a lot about this method.

Major Discoveries in Systems Neuroscience

Systems neuroscience has witnessed several significant historical discoveries. In fact, there is a very interesting article posted in The Journal of Neuroscience: The Next 50 Years of Neuroscience. Within this article, among others, the writers discuss the below:

Advancements in Cellular and Molecular Neuroscience: Over the past 50 years, our understanding of the cellular and molecular processes that drive thoughts, desires, and actions has grown immensely. This progress was facilitated by technological innovations like patch-clamp electrophysiology, PCR, and genomic sequencing. These advancements have propelled us toward comprehending how billions of brain components work together to generate behavior, lead to disease, and differentiate the human brain from other species.
Neurodevelopment Research: This field has made substantial strides in understanding how internal and external factors influence the development of individual neurons, circuits, and the brain, affecting disease risk and behavior. Key focuses include transcriptional characterization of neurons and the use of whole genome sequencing to map cell lineage. These approaches have been pivotal in revealing how neural progenitors form complex circuits in the nervous system.
Evolution of Brain Mapping: Our understanding of the brain has evolved from knowing just 47 brain regions in 1909 to a current map featuring 98 regions in the cortex alone. The development of genetic tools has enabled more precise manipulation of circuits in animal models, enhancing our understanding of sensory processing, motor control, and memory.
Gene-Editing Strategies: The recent development of virally mediated gene-editing strategies has been transformative. These techniques have brought circuit-based experiments to the forefront, elucidating the connections and specific roles of unique neural populations. This progress is expected to continue, possibly contributing to our understanding of neural ensembles and consciousness.

Current Research Trends in Systems Neuroscience

Recent trends and hot topics in systems neuroscience reflect the ongoing evolution as they mentioned in the Qmenta’s article about neuroscince trends.

Psychedelics Treatments: Psychedelic drugs are being researched for their potential in treating various psychological disorders. Studies indicate that substances like psilocybin and MDMA may alter brain communication patterns, potentially aiding in the treatment of PTSD, depression, anxiety, and more. We have also tried to make an overview of Psychedelics and its use to treat Depression. And the truth is that psychedelics might be the future of treatment!
Brain Implants: Brain-computer interfaces (BCIs), like those developed by companies such as Braingate and Neuralink, are emerging technologies. They enable communication between the brain and electronic devices. They aim to restore function in individuals affected by neurological disorders like Parkinson’s Disease, stroke, and spinal cord injury.
Advancements in MRI Technology: MRI machines are evolving in two directions. Larger and more capable, and smaller and more portable. The introduction of high-field 7 Tesla MRI scanners has allowed for unprecedented insights into the human body and brain.
New PET Radiotracers: Novel positron emission tomography (PET) radiotracers have shown promise in measuring brain changes in diseases like Alzheimer’s before symptoms appear. These tracers are crucial for guiding the discovery and development of disease-modifying therapeutics in neurodegenerative diseases.
AI Diagnostics in Clinical Practice: The use of AI and machine-learning-based biomarker tools in neuroscience is on the rise. These tools are expected to become more integrated into clinical practice, assisting in tasks like tumor segmentation in MRI scans, and increasing diagnostic accuracy. The NHS AI Lab in the UK is one example of an initiative pushing this integration forward.

These current trends reflect the field’s ongoing endeavor to deepen our understanding of the brain and improve the treatment and management of neurological disorders.

Applications and Implications

Research in systems neuroscience has a wide range of applications that significantly impact various aspects of health, technology, and understanding human cognition.

1. Developing Treatments for Neurological Disorders

By understanding how neural networks malfunction in disorders such as Alzheimer’s, Parkinson’s, and epilepsy, systems neuroscience research can lead to the development of more effective treatments. This includes both pharmacological interventions and techniques like deep brain stimulation, which can alleviate symptoms and improve quality of life for patients with these conditions.

2. Enhancing Learning and Memory

Insights into the neural circuits involved in learning and memory can lead to methods for enhancing these cognitive functions. This could be particularly beneficial in educational settings and for individuals with learning disabilities or memory impairments. Techniques such as neurofeedback and targeted brain stimulation are being explored as ways to enhance cognitive capabilities.

3. Creating Advanced AI Systems

The study of neural networks and brain function is a key inspiration for the development of artificial intelligence and machine learning algorithms. By mimicking the way the brain processes and integrates information, researchers can develop more sophisticated and efficient AI systems. This not only advances technology but also provides a feedback loop, as AI can be used to model and understand the brain’s functioning better.

Ethical Considerations

The research in systems neuroscience, while promising, raises several ethical considerations and future implications:

Privacy and Consent

With advanced neuroimaging and brain-computer interfaces, there are concerns about privacy and the potential misuse of neural data. Ensuring informed consent and maintaining strict confidentiality are essential.

Neuroenhancement

The potential for enhancing cognitive abilities raises questions about fairness, access, and the definition of ‘normal’ brain function. There are concerns about creating inequalities or societal pressures to use such enhancements.

AI and Autonomy

The development of AI systems based on neural principles could lead to ethical dilemmas around autonomy, consciousness, and the treatment of AI entities.

Harmful Use

There’s a risk that neurological research could be used for harmful purposes, such as developing neuro-weapons or methods of mind control, emphasizing the need for ethical guidelines and regulations.

Impact on Identity and Agency

Interventions that alter brain function could affect an individual’s sense of self or agency, raising philosophical questions about identity and the nature of the human experience.

Indeed this research could lead us to a Black Mirror episode!

The future implications of systems neuroscience research are profound and require careful ethical consideration and dialogue among scientists, ethicists, policymakers, and the public to ensure responsible and beneficial use of these advancements.

Conclusion

In conclusion, systems neuroscience stands as a pivotal field in understanding the complex networks of the brain and their influence on behavior and cognitive functions. Through its study of neurons, synapses, and neural circuits, and the employment of advanced methods like fMRI, EEG, and optogenetics, it has made significant strides to explore the intricacies of neural interactions and processing. Major historical discoveries and current research trends highlight its dynamic nature, with applications ranging from treating neurological disorders to enhancing cognitive functions and developing sophisticated AI systems.

However, the ethical implications of these advancements necessitate careful consideration. The future potential of systems neuroscience is vast, holding promise not only in the realm of healthcare and technology but also in enriching our understanding of the human experience, ensuring its significance across various fields.

Thanks for reading!

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November 25 2023

The Magnesium Forms For Better Results

George Nestoros All blog posts, Supplements Complex Magnesium Supplement, magnesium forms, magnesium types and their use

In this over-saturated market of supplements, there is a plethora of magnesium forms to take, but how to choose the right form for you?

If you are something like me, surely you want to get the most out of your supplements and not just load your liver with extra work!

And here is where this article comes in; to reduce the noise and help you choose the magnesium form that fits your demands.

But first things first!

What is Magnesium and Why Is It Important?

Magnesium is a mineral that is found in many foods. It is also available as a dietary supplement and as a medication. Magnesium is needed for more than 300 biochemical reactions in the body. Among others, it helps regulate blood sugar levels and is needed for proper muscle and nerve function, heart rhythm, immune system, blood pressure, and calcium absorption.

Magnesium is an essential nutrient and most people get the recommended daily amount of magnesium from their diet. However, some people may need to take magnesium supplements. People at risk for magnesium deficiency include those with malabsorption disorders, those with certain chronic illnesses, people who have had surgery to remove part of the intestine, and those taking certain medications, such as diuretics and proton pump inhibitors.

Magnesium deficiency can cause muscle cramps, anxiety, insomnia, irritability, and weakness. Severe magnesium deficiency can lead to low levels of calcium in the blood (hypocalcemia), low levels of potassium in the blood (hypokalemia), and high levels of phosphorus in the blood (hyperphosphatemia). Magnesium deficiency can also cause heart arrhythmias.

The Magnesium Forms For Better Results

Magnesium is an abundant mineral in the body that plays an important role in many physiological processes. Magnesium deficiency can lead to a variety of health problems, including fatigue, muscle cramps, anxiety, and irregular heartbeat.

We have already discussed the mental symptoms of low magnesium in another article and conclude that supplementing can help!

There are many different magnesium supplements on the market, and the type of magnesium you choose can make a big difference in terms of absorption and efficacy. Some forms of magnesium are better absorbed than others, and some forms are better suited for specific purposes.

For instance, magnesium citrate is a good choice for people who need to boost their magnesium levels quickly. In contrast, magnesium glycinate is a better choice for those who want to improve their sleep quality.

When choosing a magnesium supplement, it is important to consider your needs and preferences. But how can you choose out of many forms?

Different Forms of Magnesium

Magnesium Oxide
Magnesium Citrate
Magnesium Glycinate
Magnesium Malate
Magnesium L-Threonate
Magnesium Taurate
Magnesium Orotate
Magnesium Chloride
Magnesium Chelate
Magnesium Sucrosomial
Magnesium Aspartate

Let’s say that those are the 11 most common magnesium forms. But, which one should you get?

To answer this, we need to start somewhere. And in this case, the best place to start is what most people are using.

What Is The Most Common Magnesium Form?

The most common form of magnesium supplements is magnesium oxide. Magnesium oxide is widely available and often used as a magnesium supplement due to its relatively low cost. However, because it is in abundance and cheap, it does not mean that is the best choice. Instead, there are critical reasons to choose another magnesium form.

Magnesium Oxide Supplements on Amazon

Why Should I Avoid Magnesium Oxide?

Magnesium oxide is one of several magnesium compounds available in supplement form, but it is not always considered the best choice due to certain characteristics:

Magnesium oxide has low bioavailability, meaning less magnesium is absorbed compared to other forms. This is because magnesium oxide is less soluble in water and may not be as effectively absorbed in the digestive tract.
Some people may experience gastrointestinal discomfort, including diarrhea and abdominal cramps, when taking magnesium oxide supplements. This is often a result of the unabsorbed magnesium drawing water into the intestines.
Magnesium oxide supplements typically contain a lower percentage of elemental magnesium compared to other forms. So, you may need to take a higher dose to achieve the desired intake of elemental magnesium.
People with conditions that affect their ability to absorb magnesium efficiently, such as gastrointestinal disorders, may not benefit as much from magnesium oxide due to its lower absorption rate. Other forms of magnesium, such as magnesium citrate or magnesium glycinate, may be better suited for them.
Some individuals use magnesium oxide specifically as a laxative due to its ability to draw water into the intestines. While this effect can be helpful for occasional constipation, it’s not ideal for those seeking magnesium supplementation for other health reasons.

For these reasons, many individuals and healthcare professionals prefer other forms of magnesium supplements. Forms with higher bioavailability. They are less likely to cause gastrointestinal upset, and they provide a more concentrated source of elemental magnesium.

In summary:

Pros: Commonly available and inexpensive.
Cons: Lower bioavailability and can cause gastrointestinal issues.
Usage: Recommended for short-term relief of acid reflux, indigestion, and constipation.

Said that, what are your alternatives?

Types of Magnesium and Their Uses

1. Magnesium Citrate

Pros: Better absorption than magnesium oxide. It also acts as a mild laxative.
Cons: Can cause loose stools at higher doses.
Usage: Often used to treat constipation and sometimes for magnesium deficiency.

Magnesium Citrate Supplements on Amazon

2. Magnesium Glycinate

Pros: High bioavailability and less likely to cause laxative effects. Often recommended for its calming effects.
Cons: It may be more expensive than other forms.
Usage: Ideal for those who need to correct a deficiency without gastrointestinal side effects. It is also suggested for anxiety, insomnia, and chronic stress.

Magnesium Glycinate Supplements on Amazon

3. Magnesium Malate

Pros: High bioavailability. Malate (malic acid) is involved in energy production.
Cons: It can cause digestive upset in some people.
Usage: Often recommended for fatigue and muscle pain.

Magnesium Malate Supplements on Amazon

4. Magnesium L-Threonate

Pros: Has a unique ability to penetrate the brain and enhance the receptors involved in learning and memory.
Cons: More expensive and less research on long-term effects.
Usage: Recommended for cognitive function, brain health, and age-related memory decline.

Magnesium L-Threonate Supplements on Amazon

5. Magnesium Taurate

Pros: Combines magnesium with taurine, a calming amino acid. Good cardiovascular effects.
Cons: Can be more expensive and not as readily available.
Usage: Often recommended for heart health and managing blood pressure.

Magnesium Tuarate Supplements on Amazon

6. Magnesium Orotate

Pros: Magnesium is bound to orotic acid, which supports heart health and energy production.
Cons: More expensive and less research compared to other forms.
Usage: Used for heart health and athletic performance.

Magnesium Orotate Supplements on Amazon

7. Magnesium Chloride

Pros: Good bioavailability and has a chloride component that aids in digestion.
Cons: Can cause stomach upset and diarrhea in higher doses.
Usage: Often used in topical applications for muscle soreness. Also used orally for magnesium replenishment.

Magnesium Chloride Supplements on Amazon

8. Magnesium Chelate

Pros: Highly absorbable form, bound to multiple amino acids.
Cons: It can be more expensive than simpler forms.
Usage: Recommended for general magnesium supplementation without specific health targets

Magnesium Chelate Supplements on Amazon

*Magnesium Glycinate is a form of Magnesium Chelate

9. Magnesium Sucrosomial

Pros: Enhanced absorption technology; less likely to cause gastrointestinal distress.
Cons: Newer and more expensive; less research available.
Usage: Suggested for those with sensitive digestive systems needing magnesium supplementation.

10. Magnesium Aspartate

Pros: Good bioavailability; magnesium bound to aspartic acid.
Cons: Aspartic acid can be excitatory, potentially offsetting magnesium’s calming effect.
Usage: Recommended for those seeking a balance of absorption and cost, though not typically the first choice for specific health issues.

Magnesium Aspartate Supplements on Amazon

Conclusion: Magnesium Forms for Every Goal

Each form of magnesium has its unique properties and applications. The choice depends on individual needs, health conditions, and specific health goals.

In summary for:

Energy Production and Muscle Pain: Magnesium Malate
Cognitive Health and Brain Function: Magnesium L-threonate
Relaxation and Sleep Support: Magnesium Glycinate
Cardiovascular Support: Magnesium Taurate
Athletic Performance: Magnesium Orotate
General Supplementation: Magnesium Citrate or Complex Magnesium (Multiform)

magnesium types and their use — *“Different goal; different form!”*

Why Choose a Complex Magnesium Supplement?

Opting for a complex magnesium supplement offers a holistic approach to magnesium supplementation. It incorporates various types of magnesium, each with its distinct benefits. This strategy ensures a broader spectrum of health advantages, as different forms target different functions. For instance, while one form might support heart health, another could be more effective for stress relief or muscle recovery.

Additionally, multiform supplements address the issue of absorption and tolerance diversely. They blend highly bioavailable forms with those gentler on the digestive system. Thus maximizing the body’s uptake of magnesium while minimizing potential discomfort.

This synergy not only amplifies the overall effectiveness of the supplement but also adds a layer of convenience. A complex magnesium supplement simplifies this process into a single, more comprehensive solution.

Disclaimer: The following information contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. If you buy via this link you support our efforts to keep going. Keep in mind that we suggest only products that deserve our recommendation. But, please advise your physician before you make any adjustments to your diet and or supplementation.

Recommendation: Magnesium Breakthrough of BiOptimizers

The complex magnesium supplement contains not only 2 or 3 but 7 different forms of Magnesium.

And all of them are highly absorbable!

7 FORMS OF MAGNESIUM

Magnesium Glycinate
Magnesium Taurate
Magnesium Orotate
Magnesium Sucrosomial
Magnesium Citrate
Magnesium Chelate
Magnesium Malate

Other characteristics of Magnesium Breakthrough

500 mg of elemental Magnesium per serving size
High-quality product
Vegan
Gluten-free
Soy-free
Made in USA
GMP Certified
365 DAYS 100% MONEY BACK GUARANTEE

You can purchase your Magnesium Breakthrough either from Amazon or from the BiOptimizers website.

Disclaimer: The article contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. However, keep in mind that we suggest only products we use and deserve our recommendation. This is the only way you can support our efforts to stay on track for seeking a better life, backed by science. But, please advise your physician before you make any adjustments to your diet and or supplementation.

THANKS FOR READING!

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November 5 2023

Mental Symptoms of Low Magnesium: What Reddit Won’t Tell You!

George Nestoros Supplements Low Magnesium Mental Symptoms, low magnesium reddit, Low magnesium signs and symptoms, low magnesium symptoms

I am sure you have already heard about the importance of magnesium, and surely somebody has already recommended the supplementation of it. But what do you know about the mental symptoms of low magnesium?

Even though magnesium is vital for our body, a large proportion of the global population is currently magnesium deficient.

In this article, we talk about the adverse symptoms of low magnesium on mental wellness.

“Here you will find what Reddit won’t tell you about magnesium deficiency.”

Mental Symptoms of Low Magnesium: What Reddit Won’t Tell You!

Magnesium History and Facts

Magnesium has a rich healing history with a legacy of therapeutic marvels. The ancient Greeks and Romans used to consume magnesium in the form of laxatives and Epson salts as a remedy for various health problems.

Since then, various therapeutic properties of magnesium have been identified. In the modern era of medicine, it is being used as an effective remedy for treating asthma, eclampsia, pre-eclampsia, cardiac arrhythmias, and migraines.^[1]

It turns out that magnesium is an essential mineral naturally found in a variety of foods. It is an important nutrient that is crucial for performing various physiological functions in our body.

Imagine that magnesium is the 4^th most abundant mineral in the human body. It is present in every cell; and is an essential component of over 300 enzymes responsible for regulating various metabolic processes in the body.^[2]

How Common is the Deficiency of Magnesium?

Although the data is variable, several studies have reported that 15% to up to 42% of healthy adults are magnesium deficient, and the proportion is much higher among women.^[3]

The recommended daily intake of magnesium is around 420 mg for males and 320 mg for females.^[4] The mineral is abundantly found in fresh leafy vegetables like spinach and Swiss chard, whole grains such as quinoa and brown rice, legumes including black beans and lentils, bananas, dark chocolate, avocados, nuts like almonds and cashews, seeds such as pumpkin and flaxseeds, fatty fish like mackerel, and even in some dairy products like yogurt.

Despite its immense significance and being readily available in everyday foods, 68% (!) of adults in America do not achieve the recommended daily intake of magnesium from their diet.^[5]

According to a study, the standard diet an average person consumes in the U.S. contains only 50% of the recommended daily allowance of magnesium.^[6] This insufficient dietary intake of magnesium leads to subnormal levels in the body – a deficiency that makes people prone to various health problems.

Low Magnesium Mental Symptoms

Guess what, low magnesium alters several functions of the brain affecting overall mental health and well-being.

Cognitive Decline

Magnesium is a crucial nutrient for brain health. Without it, our brain is unable to perform its functions properly. People who are running low on magnesium have been reported to observe a decline in cognitive functions. Commonly referred to as brain fog, this may comprise symptoms like confusion, fatigue, difficulty in concentration, memory problems, etc.

A research study published in the journal, Frontiers in Aging Neuroscience, found that adults with suboptimal magnesium levels showed a poorer performance in cognitive tasks, had slow reaction time, and were more at risk of developing cognitive impairments than those in the control group.^[8]

Migraine

Low magnesium has also been linked with an increased incidence of migraine headaches. A 2012 study claimed that up to half of the patients with complaints of migraines are magnesium deficient.^[9]

Taking oral magnesium has been found as effective in reducing the frequency, duration, and severity of migraine attacks, as sodium valproate which is the drug substance commonly used for the prevention of the condition. ^[10]

Insomnia

Inadequate magnesium has also been found to be associated with insomnia and low-quality sleep. ^[11]Experts mainly attribute it to the hyperexcitability of nerves and muscles caused by magnesium deficiency.

Magnesium blocks the NMDA receptors in the brain and exerts a calming effect on the body and mind. When the magnesium levels are low, there is heightened activation of these receptors which ultimately leads to poor sleep architecture. ^[12]

Mood Disorders

Magnesium has been referred to as the “nature’s valium” or the “chill pill” due to its mind-relaxing effects. It does so by stimulating the GABA receptors in the brain causing a reduction in the nerve transmissions. This, in turn, slows down brain activity and allows you to relax.

Besides, magnesium has been found to decrease the release of stress hormones in the brain. Therefore it helps in reducing restlessness, anxiety, and mood swings. So, when your magnesium levels are low, you become more prone to develop mood disorders, like anxiety and depression.

In fact, a study has even claimed that taking magnesium is as effective as some tricyclic anti-depressants in reducing the symptoms of depression! ^[13]

Stressed or A Sign of Low Magnesium?

It is important to note that the symptoms of magnesium deficiency and stress are quite similar. And the most common of them are fatigue, irritability, and mild anxiety.^[7]

So, you feel tired and anxious. Is it because of stress or magnesium deficiency?

Several clinical studies have evaluated the interaction of magnesium with the key mediators of normal stress response in the body. It seems that magnesium imparts an inhibitory effect on the factors causing stress.

Therefore, low magnesium means more stress.

Meanwhile, some studies have reported the over-time development of magnesium deficiency in people suffering from psychological stress.

These overlapping findings have compelled the researchers to say that there is a vicious cycle between stress and magnesium. Stress causes the loss of magnesium while the low magnesium, in turn, increases the body’s susceptibility to develop stress.^[7]

Other Symptoms of Low Magnesium

The ill effects of hypomagnesemia are not just limited to the brain. The consequences are far-reaching affecting the health and wellness of the whole body. The major ones are described below;

Muscle Cramps and Fibromyalgia: Muscular pains, twitching, tremors, and muscle cramps are the common manifestations of low magnesium in the body. It is believed to be caused by the increased influx of calcium into muscles secondary to the hyperexcitability of neurons.
Osteoporosis: Low magnesium also alters the normal secretion of parathyroid hormone and vitamin D resulting in hypocalcemia and reduced mineral deposition in the bones. Besides, it also induces low-grade inflammation in the body. All these effects cumulatively result in the weakening of bones. ^[14]
High Blood Pressure: Studies have also reported hypertension in individuals suffering from magnesium deficiency.^[15]
Constipation: Magnesium helps in the regulation of normal digestive functions, and also aids in bowel movement. So, when your magnesium levels are low, these processes are interrupted leading to the development of constipation.
Cardiac Arrhythmias: In case of severe magnesium depletion, the normal rhythm of the heart is disturbed resulting in arrhythmias. ^[16] If untreated, it can lead to stroke and heart failure.

The Complexity of Magnesium Supplementation

With magnesium’s many roles in our mental and physical health, it’s clear why supplements should be seriously considered. Despite its presence in many foods, the frightening reality is that a large proportion of the population simply does not meet their required daily intake of magnesium through diet. This gap in nutrition can lead to a cascade of adverse symptoms and long-term health issues.

Why Consider Magnesium Supplementation?

Magnesium supplementation is not just a fix to a deficiency; It is a way to increase overall health and vitality.

The involvement of magnesium in more than 300 different enzymes attests to its importance. These factors determine not only our physical well-being but also our mental health—affecting emotional regulation, cognitive functioning, sleep quality, and how our bodies respond to stress.

Supplements could be a step towards increasing your mental capacity, having a restful day, stabilizing your emotions, and better handling stress. At a time when dietary choices and lifestyle habits may not be able to ‘feed us‘ adequately, magnesium supplements stand out as a practical and practical option.

If you’re struggling with symptoms that could indicate low magnesium levels, or if you’re just looking to improve your mental and physical health, supplementing with magnesium can be a game-changer.

It’s a safe, accessible, and proactive way that could significantly enhance your quality of life.

Hard to choose which magnesium you should take?

Well, we have you covered!

Check our detailed article: The Magnesium Forms For Better Results

Kind reminder: Always advise your physician before you make any adjustments to your diet and or supplementation.

Also, nothing can substitute good sleep, exercise, balanced nutrition, low stress, and all these that we frequently discuss here!

Thanks for reading!

If you make it so far, then you need to follow us on social media.

Stay tuned!

References

Guerrera MP, Volpe SL, Mao JJ. Therapeutic uses of magnesium.
Al Alawi et al. Magnesium and human health: perspectives and research directions.
Orlova S, et al. Magnesium deficiency questionnaire: A new non-invasive magnesium deficiency screening tool developed using real-world data from four observational studies.
Magnesium [Internet]. Harvard T.H. Chan – The School of Public Health [cited 2023 Sept 9].
Schwalfenberg GK, Genuis SJ. The importance of magnesium in clinical healthcare.
Pickering G et al. Magnesium status and stress: The vicious circle concept revisited.
Pickering G et al. Magnesium status and stress: The vicious circle concept revisited.
Al-Ghazali K, Eltayeb S, Musleh A, Al-Abdi T, Ganji V, Shi Z. Serum magnesium and cognitive function among Qatari adults.
Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium.
Karimi N, et al. The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study.
Ji X, Grandner MA, Liu J. The relationship between micronutrient status and sleep patterns: a systematic review.
Nielsen FH. Relation between magnesium deficiency and sleep disorders and associated pathological changes.
Barragán-Rodríguez L, et al. Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial.
Castiglioni S, et al. Magnesium and osteoporosis: current state of knowledge and future research directions.
Sontia B, Touyz RM. Role of magnesium in hypertension.
Negru AG, et al. The role of hypomagnesemia in cardiac arrhythmias: a clinical perspective.

October 28 2023

Social Hierarchy: The Role of Serotonin in Social Dominance

George Nestoros All blog posts, Behavioral Neuroscience serotonin dominance, serotonin lobster hierarchy, serotonin social hierarchy

Serotonin, dominance, social hierarchy, and lobsters. How could these words be the main keywords of an article? Let’s see!

In the intricate web of human interactions, social hierarchies play a significant role in shaping behaviors and relationships. Indeed, domination hierarchies impact daily life, from boardrooms of multinational corporations to playgrounds of elementary schools.

But what underpins these social hierarchies?

Science has examined the neural mechanisms that govern social dominance, with one neurotransmitter, in particular, standing out: serotonin.

The Essence of Social Hierarchy

Social hierarchy can be understood as an individual’s perceived rank within a social group. It’s not just about physical power or strength; it’s about influence, control, and status.

This perception is often a combination of self-assessment and feedback from the group. Someone could feel dominant because he holds a leadership position in a group, or he might feel subordinate because he is new or less experienced.

Mental States and Guiding Behaviors

The feeling of dominance or subordination is deeply rooted in our psyche. When an individual feels subordinate often experiences feelings of inferiority, passivity, or even resentment.

On the other hand, feeling dominant can lead to a sense of confidence, control, and assertiveness. This individual believes he has the authority to influence decisions and guide group dynamics.

Not only does he believe it but, usually, other people believe it as well. Strange, isn’t it?

As you can see, this perception of dominance or subordination isn’t passive; it actively guides our behaviors. A subordinate individual might be more reserved, seeking approval before taking action while the dominant individual will make decisions on behalf of the group.

But why is this happening?

Why some people are leaders and others are followers?

And more importantly, why the same person could be both a leader and a follower in a short time?

Okay sure this is too complex to be solved in just one article. But, at least, we can see whether serotonin (or other neural mechanisms) can make humans more dominant.

Serotonin: The Chemical of Dominance

Recent advances in neuroimaging and molecular technology have shed light on the neural substrates supporting the perception of social dominance. Broad brain regions, including the amygdala, hippocampus, striatum, and various cortical networks, have been identified as key players in dominance perception.

However, it’s not just about these brain regions; it’s also about the chemicals that facilitate communication between them. This is where neurotransmitters, especially serotonin, come into play.

serotonin happy chemical — *Serotonin: One of The Brain’s Happy Chemicals*

Serotonin, a neurotransmitter widely distributed in the brain, plays a significant role in mood regulation, appetite, sleep, and, importantly, social behavior. Its role in social dominance has been a subject of keen interest for many years.

The research of serotonin dominance

The link between serotonin and dominance has been a focal point in both animal and human studies:

Animal Studies: In non-human primates, like monkeys, dominant individuals often exhibit higher levels of serotonin metabolites in their cerebrospinal fluid. This isn’t just a correlation; experiments have shown that manipulating serotonin levels can directly influence dominance behaviors. As a result, reducing serotonin levels can make a previously dominant monkey more submissive.
Human Implications: In humans, the dynamics are more complex due to the intricacies of our social structures. However, the serotonergic system still plays a pivotal role in shaping social hierarchies. People with naturally higher serotonin levels often exhibit behaviors associated with dominance, such as assertiveness, confidence, and leadership. On the flip side, lower serotonin levels are frequently linked to passive behaviors.

But what do all these mean in terms of social hierarchy?

Role of Serotonin in Social Hierarchy

The brain constantly processes information to help us understand our environment, including our position within social groups. This understanding is not static; it evolves based on new interactions and experiences.

The process of assimilating this information and adjusting our perception of social ranks is termed as “computations” in the context of the research.

The research underscores that serotonin is not just a passive bystander in these computations. Instead, it actively influences how we process social interactions, learn from them, and subsequently determine our position (or the position of others) in a social hierarchy.

To get a better understanding of this we employ the beautiful writing of Jordan Peterson about lobsters (!)

Jordan Peterson’s Theory on Lobster Hierarchy and Serotonin

In his book “12 Rules for Life: An Antidote to Chaos,” Jordan Peterson discusses the behavior of lobsters as an analogy for understanding human social hierarchies.

So, within his first chapter, the author explains that lobsters, like many animals, have dominance hierarchies. They compete for the best hiding spots, which provide protection from predators and access to food. The outcome of these competitions determines their rank in the hierarchy.

Dominant lobsters tend to have an upright and expansive posture, with their claws held high and antennae extended. In contrast, subordinate lobsters adopt a more constricted posture, appearing smaller and more defensive.

Peterson highlights that serotonin plays a crucial role in this behavior. Dominant lobsters have higher levels of serotonin, which corresponds to their confident posture and aggressive behavior.

When a lobster wins a fight, its serotonin levels increase, reinforcing its dominant status. Conversely, a lobster that loses a fight experiences a drop in serotonin levels, leading to a more submissive posture and behavior.

Jordan Peterson draws parallels between lobsters and humans, suggesting that, like lobsters, humans also have social hierarchies influenced by serotonin. He posits that individuals with higher serotonin levels tend to be more confident, assertive, and dominant, while those with lower levels might be more passive.

Moreover, the author emphasizes that dominance hierarchies are not a human invention but have deep evolutionary roots. The fact that lobsters, which have been around for hundreds of millions of years, exhibit similar behaviors underscores the ancient and fundamental nature of these hierarchies.

So, drawing from the lobster analogy, Peterson extracts his first rule for life: “STAND UP STRAIGHT WITH YOUR SHOULDERS BACK“.

He suggests that adopting an upright posture can boost confidence, potentially influencing serotonin levels and one’s position in social hierarchies.

Interesting huh?

And this is what we call “bi-directional”.

Serotonin – Dominance: Bi-directional Relationship

One of the fascinating aspects of the serotonin-dominance relationship is its bi-directionality. While serotonin levels can influence dominance behaviors, one’s position in a social hierarchy can also influence serotonin levels. This dynamic interplay suggests that our social environment and our neurochemistry are deeply intertwined.

This is super interesting because it means that we have some control over our social hierarchy.

How? It’s simple, by keeping high serotonin levels.

Yes, keeping high serotonin levels will maintain our dominance in social hierarchy or even enhance it! And the dominance will raise the serotonin levels, which will enhance the dominance even more. It’s a loop!

(This is what is called a Positive Feedback Loop: when the product of a process leads to an increase of the process. More product -> more process -> even more product -> even more process…)

Dominance by Boosting Serotonin

Having said that, it’s now more than useful to provide some ways to boost serotonin naturally:

1. Dietary Choices

Complex Carbohydrates: Foods like whole grains, fruits, vegetables, and legumes can increase serotonin production by aiding the transport of tryptophan to the brain.

No, just eating tryptophan-Rich Foods, will not boost your serotonin! (It will be explained in a future article)

Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s have been linked to increased serotonin production.

2. Exposure to Sunlight

Natural sunlight can boost serotonin levels. Generally, spending time outdoors during daylight hours, even on cloudy days, can help.

3. Regular Exercise

Physical activity, especially aerobic exercises like walking, running, cycling, and swimming, can elevate serotonin levels and enhance its activity in the brain.

Check here the article The Chemical Profile of One Workout, for more information.

4. Massage

Some studies suggest that massage therapy can increase serotonin levels while decreasing the stress hormone cortisol.

5. Meditation and Mindfulness

Practices like meditation, deep breathing exercises, and yoga can elevate serotonin levels by reducing stress and promoting relaxation.

meditation benefits science — *The Great Benefits of Meditation Backed by Science*

6. Positive Social Interactions

Engaging in positive social interactions and maintaining strong social bonds can boost serotonin levels. This includes spending time with loved ones, engaging in group activities, or even petting animals.

7. Maintain a Regular Sleep Schedule

Proper sleep can help regulate serotonin levels. It’s essential to maintain a consistent sleep schedule and ensure you’re getting adequate rest.

8. Small wins

Last but not least, get some wins. Humans, like lobsters, experience a boost in serotonin levels after a win. These wins, apart from increasing the serotonin levels, will make you stand straight, and more confident! Again, this will lead to new wins, more serotonin, and why not a better position in your social circle.

Small wins are really powerful and, most importantly, can be scheduled! A small win could be a difficult discussion that you avoid, the morning exercise that you always skip, making some acquaintances at a social event, or just finishing that book lying next to your bed for the last 7 months.

Start looking for small wins in your life and thank me later!

Thanks for reading an article about lobsters, serotonin, dominance, and social hierarchies. 😅

If you are that strange you should follow us on social media!

References

October 16 2023

The Dark Side of the Brain: The Neuroscience of Violence and War

George Nestoros All blog posts Neuroscience, neuroscience of violence, war

This article has been written to investigate the neuroscience of violence. But let me explain first how I came to this topic.

As I sit down to pen this article, the haunting echoes of conflict reverberate from the heart of the Middle East. Israel and Gaza are once again engulfed in a war that has taken countless innocent lives and left scars that might never truly heal. The images of devastation, the heart-wrenching stories of families torn apart, and the relentless cycle of violence have left an indelible mark on my psyche.

It’s in these moments of profound reflection that I find myself grappling with a question that has, perhaps, haunted humanity since the dawn of time:

What is it within us that can drive us to such extremes of violence, to the point of taking another’s life?
What transforms ordinary individuals into agents of destruction?
Can we define this kind of behavior?
After all, what is the neuroscience of violence?

With a heavy heart and a quest for understanding, I attempted to examine the intricate tapestry of neuroscience, psychology, and sociology to understand human aggression and violence.

The truth is that I only scratched the surface.

The Brain’s Role in Aggression

The human brain, a marvel of evolution, is capable of love, empathy, and creativity. Yet, it also harbors the potential for violence, aggression, and even heinous war crimes.

And when it comes to the brain’s role in aggression, two are the key brain parts: the amygdala and prefrontal cortex.

The amygdala plays a pivotal role in processing emotions, especially fear and aggression. When stimulated, it can evoke violent reactions. Conversely, the prefrontal cortex, responsible for impulse control and moral reasoning, can inhibit aggressive behaviors.

Amygdala and Aggression

The amygdala is especially active when we experience fear or perceive threats. It helps us recognize potential dangers and prepares our body to respond, either by confronting the threat (fight) or fleeing from it (flight).

Hence, direct stimulation of the amygdala can result in aggressive behaviors. This is because the amygdala can evoke strong emotional reactions without the moderating influence of other brain regions.

And because the amygdala plays a role in associating certain stimuli with emotional responses based on past experiences, it might trigger an aggressive response when encountering a known stimulus!

The Prefrontal Cortex and Impulse Control

On the other side, the prefrontal cortex (PFC) is responsible for weighing the consequences of actions, making decisions, and inhibiting inappropriate or socially unacceptable behaviors.

While the amygdala might trigger an aggressive response, the PFC can act as a brake, evaluating whether this response is appropriate. If the PFC determines that aggression is not the best course of action, it can inhibit the amygdala’s response, preventing aggressive behavior.

Neurotransmitters of Violence

Serotonin, the “feel-good” neurotransmitter, and Dopamine, the neurotransmitter of reward, strangely play a significant role in the neuroscience of violence.

But how?

Serotonin and Violence

Serotonin is a neurotransmitter that plays a multifaceted role in the brain, influencing mood, appetite, sleep, and more.

We all know that low levels of serotonin in the brain have been linked to various mood disorders, including depression. But what we might not know is that, additionally, serotonin deficiency is associated with increased impulsivity!

While the exact mechanisms are still being researched, low serotonin levels are believed to reduce the brain’s ability to regulate anger and aggressive responses.

Even some studies in humans have found that individuals with a history of violent behavior have lower levels of serotonin.

Dopamine and Aggression

Dopamine plays a central role in the brain’s reward system. When we engage in activities that are pleasurable or beneficial for survival, dopamine is released, giving us a feeling of satisfaction. Then the craving for this “high” will make us repeat the relevant behavior.

But what happens when aggression becomes a rewarding behavior?

Acts of dominance or achieving a goal through aggression can lead to a dopamine release. This creates a reinforcing loop: the aggressive act leads to a dopamine “high,” which in turn makes the individual more likely to engage in such behavior again.

If an individual repeatedly experiences a dopamine release after violent acts, these behaviors can become reinforced. Over time, the brain starts associating aggression with reward, making it more challenging to inhibit such behaviors.

Is there a genetic predisposition to violence?

There is evidence to suggest that genetic factors can influence an individual’s predisposition to violent or aggressive behavior.

First of all, several genes have been studied in relation to aggressive behavior. The most known of them is the MAOA Gene, the “warrior gene”.

What is the MAOA Gene?

Monoamine Oxidase A (MAOA) is an enzyme responsible for breaking down neurotransmitters like serotonin, dopamine, and norepinephrine in the brain. The gene that codes for this enzyme is the MAOA gene, located on the X chromosome.

The MAOA gene has different variants, and studies have shown that individuals with the MAOA-L variant are more prone to aggressive behavior, especially when exposed to adverse environmental factors. This variant results in reduced MAOA enzyme activity, leading to altered neurotransmitter levels in the brain.

Twin and Adoption Studies

Twin and adoption studies provide valuable insights into the nature vs. nurture debate.

These studies have shown:

Higher Concordance Rates: Identical twins (who share 100% of their genes) often have higher concordance rates for aggressive behavior compared to fraternal twins (who share about 50% of their genes). This suggests a genetic component to aggression.
Adoption Studies: Children who are biologically related to a violent parent but are raised by non-violent adoptive parents still have an increased risk of violent behavior, further pointing to a genetic influence.

However, it’s crucial to understand that genetics is just one piece of a complex puzzle. Behavior, including violent behavior, is the result of a multifaceted interplay between genetics, environment, upbringing, personal experiences, and other factors.

The Role of Childhood Trauma

The relationship between the MAOA gene and aggression becomes particularly pronounced when considering environmental factors. Childhood trauma can lead to epigenetic changes that influence behavior, including aggression.

genetic predisposition to violence — *Epigenetics* *refers to changes in gene activity that don’t involve alterations to the underlying DNA sequence.*

Research has indicated that individuals with the MAOA-L variant who have experienced childhood trauma or maltreatment are more likely to exhibit violent or antisocial behavior in adulthood.

The Environment’s Role in Shaping Behavior

Growing up in war-torn regions, experiencing abuse, or being exposed to violent ideologies can shape the brain’s neural pathways, making aggressive responses more likely.

If you are someone who has been exposed to psychotherapy, you probably realize that a significant part of your personality and the way you perceive the world is because of some childhood experiences.

You might passed an extended period of acne, you have been bullied in school, or maybe you felt that the new baby in the family is taking all the attention. I can write forever!

The point is that all these experiences sculptured you and your world perspective.

Now imagine this: You were born in a place of poverty. You and your family fought to survive. You had experiences of terror, bombed cities, and killed people. Not only you have seen hell, but you lived in it! And on top of all of these, you learned from an early age, and have often been reminded, that there is an enemy. An enemy that is so evil to do all these cruel things to you and your people. This enemy is the devil! And usually, it is not one person but a whole race of humans.

Now, after reading this. Still wondering why these people can now go to extremes without a second thought?

The brain, in its adaptability, responds to its environment, and repeated exposure to violence can reinforce neural pathways associated with aggression.

The Habit Loop and Violence

Moreover, drawing from the neuroscience behind habit formation, violent behaviors, once initiated and rewarded, can become habitual. The brain begins to associate certain cues (like threats to power or territory) with violent responses, especially if these responses have previously resulted in desired outcomes

Dehumanization and War Crimes

One of the most critical aspects of war crimes, and not only, is the dehumanization of the “enemy.” Dehumanization has been used many MANY times historically either as a propaganda lever, to make acts of violence against specific groups more acceptable, or in war situations where soldiers can distance themselves from the moral implications of their actions.

What is Dehumanization?

Dehumanization refers to the psychological process of viewing others as less than human. This can manifest in various ways, such as seeing others as animals, objects, or even as evil entities.

The Neuroscience of Dehumanization

Empathy, the ability to understand and share the feelings of another, is associated with specific brain regions, including the anterior insula and the anterior cingulate cortex. When we empathize with someone, these areas become more active.

Neuroscientific studies have shown that when individuals view others as “less than human,” there’s reduced activity in the brain regions associated with empathy. This means that the natural human response to the suffering of others is diminished.

Dehumanizing others not only reduces empathy but also activates brain regions associated with feelings of disgust, primarily the insula. Disgust is a powerful emotion that can distance us from its source, making negative actions towards the “disgusting” entity more justifiable. Don’t believe me? A butterfly and cockroach are the same harmless, yet how many butterflies have you ever killed?

Consequently, when empathy is reduced, and disgust is heightened, acts of violence against the dehumanized group become more palatable. The natural inhibitions or moral reservations against harming others are weakened, making these heinous acts become more justifiable in the minds of the perpetrators.

The Group Mentality

The brain is wired for social connection and belonging. In war scenarios, group ideologies can override individual moral reasoning.

The desire for group acceptance, combined with a dehumanized view of the enemy, can lead to conformity with violent group norms.

The Biochemistry of War

Last but not least we should consider the brain’s response to high-stress situations. When faced with immediate threats, the adrenal glands release adrenaline. This hormone prepares the body to either confront the threat (“fight”) or flee from it (“flight”).

Adrenaline causes several physiological changes:

Increased Heart Rate: To pump more blood and provide oxygen to muscles.
Dilated Pupils: To take in more light and improve vision.
Redirected Blood Flow: Blood is directed away from less crucial functions (like digestion) to muscles, preparing the body for action.
Heightened Awareness: The senses become more acute, and reaction times decrease.

Through these physiological changes, adrenaline increases reactivity and can lead to heightened aggression. The immediate need for survival can override the brain’s usual inhibitory checks. This means that actions can be taken more impulsively, without the usual moral or ethical considerations.

Neuroscience of Violence – Takeaway

The brain, in all its complexity, holds the keys to our most compassionate acts and our most heinous crimes. The neuroscience of violence offers insights, but it also presents challenges. As we stand at the crossroads of biology and morality, it’s imperative to remember that understanding is the first step to change. Walk straight through the dark recesses of the brain, and then we can hope to shine a light on the path to peace.

Hope that this war will end shortly, and no other innocent people will suffer.

Thanks for reading our article about the neuroscience of violence. If you have come so far that means you should follow us on social media:

References

September 30 2023

Alcohol And Sleep: A Great Overview Of The Critical Effects

George Nestoros All blog posts, Health and Longevity alcohol and sleep, alcohol effects on sleep, drinking and sleep

Sleep is essential to our physical and mental well-being. We spend almost one-third of our lives sleeping and it might be the most vital part of our existence. But what happens when alcohol, the most widely consumed substance, messes with it?

No, we don’t talk only about the sleep you had after you overindulged with those martinis. After all, you already know you are screwed up upon waking up in the morning and the first hangover symptoms are shown. However, through this article, we will attempt to find out the main effects of alcohol (even 1-2 glasses of wine) on sleep and the further consequences, if any.

Understanding Sleep and Its Importance

Sleep is not just a state of rest. It’s a cycle that involves different stages. Each is important to our overall health. From repairing tissue, consolidating memories, regulating emotions, and more. A good night’s sleep enables us to wake up refreshed and ready to take on the world.

But when something like alcohol comes into play, this rejuvenating process can be severely disrupted.

The Relationship Between Alcohol and Sleep

Effects of Drinking on Sleep Quality

Many people see alcohol as a sleep inducer because of its sedative properties, which can knock you right out and send you to bed. But the real problem lies in how it messes with your sleeping cycle.

On one hand, it makes you feel drowsy and sedated enough to fall asleep quickly. However, on the other hand — it makes your sleep very fragmented and of poor quality, mainly because it alters the balance of brain chemicals that regulate sleep.

Impact on Sleep Architecture

For those who didn’t know, there are different stages of sleep. Every stage is important, and it has its own reason for existence. And alcohol really mucks that up. While you might get good deep sleep at first, it sacrifices your REM (Rapid Eye Movement) sleep which is really important for cognitive functions such as memory and learning.

And the thing is this is true even with 1-2 glasses of wine. Moderate drinking can potentially affect REM sleep as well!

Disruption of Sleep-Wake Cycle

Our body has its own natural clock for waking up and going to bed called the circadian rhythm. The circadian rhythm regulates sleep-wake cycles, among other physiological processes. Drinking though, especially at night time, can throw this off. Resulting in weird sleeping patterns and overall restlessness.

Alcohol can disrupt this rhythm in several ways:

1. Suppression of Melatonin

Melatonin is a hormone produced in the brain, and it plays a crucial role in regulating the circadian rhythm. Its production increases in the evening, signaling to the body that it’s time to sleep, and decreases in the morning. Alcohol has been shown to suppress melatonin production, which can shift the circadian rhythm and make it harder to fall asleep at the usual time.

2. Alteration of Sleep Architecture

As mentioned previously, alcohol can change the structure and pattern of sleep. While it might increase deep sleep (slow-wave sleep) during the early part of the night, it can reduce the amount of REM sleep.

3. Body Temperature Regulation

The circadian rhythm also regulates body temperature, which naturally drops during the night to promote sleep and rises in the morning to help wake you up. Alcohol can affect the body’s ability to regulate temperature, which can further disrupt the circadian rhythm.

4. Diuretic Effect

Alcohol increases urine production, which can lead to more frequent trips to the bathroom during the night. These interruptions can disturb the natural progression of the sleep cycle and make it harder to maintain a consistent circadian rhythm.

5. Metabolism and Blood Sugar

Alcohol can affect glucose metabolism, leading to fluctuations in blood sugar levels. Drops in blood sugar can cause awakenings during the night and disrupt the continuity of sleep. (This drop in blood sugar is what causes the next day’s sugar cravings you usually have.)

6. Secondary Sleep Disturbances

As the sedative effects of alcohol wear off, there’s a “rebound effect” where the body becomes more alert, leading to disruptions in sleep. This can cause awakenings during the second half of the night.

Sleep Disorders Linked to Alcohol Consumption

1. Alcohol-Related Insomnia

It’s not all bad however as there are benefits too. It’s just that they don’t outweigh the costs. Some people do find themselves able to fall asleep easier after a few drinks. But when its effects wear off they start to see problems like waking up often and trouble trying to go back to sleep.

This is what happens with alcohol-related insomnia which might happen due to the reasons that we described above such as diuretic effect, rebound effect, alteration of sleep architecture, etc.

2. Alcohol-Induced Sleep Apnea

Sleep apnea, characterized by repeated interruptions in breathing during sleep, can be exacerbated by alcohol.

This usually happens for several reasons:

Muscle Relaxation: Alcohol is a central nervous system depressant, which means it slows down brain activity and relaxes the muscles throughout the body.
Throat Muscles and Airway Obstruction: The muscles in the throat, particularly the pharyngeal muscles, are responsible for keeping the airway open. When these muscles relax due to alcohol consumption, they can sag or collapse. This can narrow the airway or, in some cases, cause a complete obstruction.
Tongue and Soft Palate: Alcohol can also cause relaxation of the tongue and the soft palate. If they become too relaxed, they can fall backward into the airway, especially when someone is lying on their back. This can further contribute to airway obstruction.
Reduced Reflexes: Alcohol can reduce the body’s natural reflexes. This means that if breathing is interrupted during sleep (as in the case of sleep apnea), the brain might not respond as quickly or effectively to restart breathing.
Respiratory System Depression: Beyond the physical obstructions, alcohol can also depress the respiratory system itself, meaning it can reduce the body’s drive to breathe. This can further exacerbate the periods of non-breathing in sleep apnea.

3. Sleep Deprivation and Alcohol

The combination of alcohol and lack of sleep can be particularly detrimental. Not only does alcohol reduce the overall time spent in bed, but the sleep achieved is often of poor quality, leading to fatigue, reduced alertness, and impaired cognitive functions the next day.

The combination of sleep deprivation and alcohol intensifies the adverse effects of both on the body and mind. Both factors independently impair cognitive functions, and when combined, they lead to pronounced deficits in attention, memory, and decision-making.

Furthermore, the combined stress of alcohol and lack of sleep also weakens the immune system, leaving the body more vulnerable to illnesses. Mood disturbances, such as irritability and sadness, are amplified, and motor skills, already compromised by alcohol, are further degraded by physical fatigue, increasing the risk of accidents and injuries.

4. Other Consequences of Poor Sleep Due to Alcohol

Impact on Mental Health and Cognitive Functioning

Chronic sleep disruptions due to alcohol can lead to mood disorders, impaired judgment, and reduced cognitive abilities.

Increased Risk of Accidents and Impaired Performance

Daytime sleepiness and fatigue, a direct result of alcohol-induced sleep disturbances, can increase the risk of accidents and reduce overall performance.

Long-Term Health Effects

Continuous interference with the sleep cycle can lead to chronic health issues, including cardiovascular diseases, obesity, and even a weakened immune system.

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Also read: Mental Symptoms of Low Magnesium: What Reddit Won’t Tell You!

12 Strategies for Improving Sleep While Consuming Alcohol

1. Limit Consumption

If nothing else, moderation is key. Stick to the recommended guidelines for alcohol consumption. For many adults, this means up to one drink a day for women and up to two drinks a day for men.

2. Drink Early

Consume alcohol earlier in the evening rather than close to bedtime. This gives your body time to metabolize the alcohol before you sleep.

3. Stay Hydrated

Alcohol is a diuretic, which can lead to dehydration. Drink plenty of water alongside alcoholic beverages to stay hydrated and reduce the chances of waking up thirsty in the middle of the night.

This is super important! Drink more water than what you consider “more water”.

4. Eat Before Drinking

Consuming alcohol on an empty stomach can intensify its effects. Eating a meal before or while drinking can slow the absorption of alcohol.

5. Avoid High-Alcohol Beverages

Opt for drinks with lower alcohol content, and avoid mixing different types of alcohol.

6. Create a Sleep-Conducive Environment

Ensure your bedroom is dark, quiet, and cool. Consider using earplugs, an eye mask, or a white noise machine if needed.

7. Limit Other Sleep Disruptors

Avoid caffeine and nicotine close to bedtime, as they can further disrupt sleep.

8. Relax Before Bed

Engage in calming activities before sleep, such as reading, listening to soothing music, or practicing relaxation techniques like deep breathing or meditation.

9. Reconsider Nightcaps

While alcohol might make you feel drowsy, it can disrupt your sleep later in the night. Instead of using alcohol as a sleep aid, consider non-alcoholic alternatives like herbal tea.

10. Establish a Routine

Stick to a regular sleep schedule, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.

11. Stay Informed

Understand how alcohol affects your body and sleep. Everyone is different, so pay attention to how your body reacts and adjust your drinking habits accordingly.

12. Consult a Professional

If you find that alcohol is consistently disrupting your sleep or if you’re experiencing other related health issues, consider seeking advice from a healthcare professional or counselor.

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Conclusion

While drinking might seem like a quick fix for sleep issues, its long-term effects on sleep quality and overall health are undeniable. By understanding its impact and adopting strategies to counteract its effects, one can enjoy a drink without compromising a good night’s sleep.

Frequently Asked Questions (FAQs)

How does alcohol affect the quality of sleep?

Some wine can help induce sleep but it disrupts the latter half of the sleep cycle, leading to fragmented and poor-quality sleep.

Can alcohol cause sleep disorders?

Yes, excessive alcohol consumption can exacerbate conditions like sleep apnea and even lead to insomnia.

Are there any strategies to improve sleep while consuming alcohol?

Moderation in alcohol intake, maintaining good sleep hygiene, and seeking professional help if disturbances persist are some strategies.

What are the consequences of poor sleep due to alcohol?

It can lead to mood disorders, impaired cognitive functions, increased risk of accidents, and long-term health issues.

Is it okay to sleep after drinking alcohol?

While some drinks can make you feel drowsy and might help you fall asleep faster, it’s essential to understand that the quality of sleep can be compromised. Alcohol disrupts the sleep cycle, especially during the second half of the night. If you choose to drink, it’s advisable to do so in moderation and allow some time for the alcohol to metabolize before heading to bed.

Why does alcohol make you sleep more?

Alcohol has sedative properties, which can induce feelings of drowsiness. However, while you might find yourself sleeping for longer durations after consuming alcohol, the quality of that sleep is often poor. This means you might wake up feeling less refreshed despite spending more hours in bed.

Does alcohol make you sleepy or awake?

Initially, alcohol can make you feel sleepy due to its sedative effects. However, as the body metabolizes the alcohol and its effects wear off, it can lead to disruptions in the sleep cycle, causing awakenings and potentially making you feel more alert during the latter part of your sleep.

When should I drink alcohol for good sleep?

If you choose to consume alcohol and are concerned about its effects on sleep, it’s best to drink it earlier in the evening, allowing ample time for metabolism before bedtime. This can reduce the direct impact of alcohol on your sleep cycle. However, it’s essential to remember that even with this approach, alcohol can still affect sleep quality.

Thanks for reading!

Disclaimer: The article contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. However, keep in mind that we suggest only products that we use and deserve our recommendation. This is the only way you can support our efforts to stay on track for seeking a better life, backed by science. But, please advise your physician before you make any adjustments to your habits, diet, and or supplementation.

References

Note: This article is based on research from various sources, including scientific journals and health organizations. However, always consult with a healthcare professional regarding alcohol consumption and its effects on health.

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September 24 2023

3 Types of ADHD And 10 Categories More: Basic Symptoms

George Nestoros All blog posts, Mental Health 10 CATEGORIES OF ADHD, 3 types of ADHD, ADHD, ADHD ICD10

Attention Deficit Hyperactivity Disorder (ADHD): The Definition

Attention deficit hyperactivity disorder (ADHD) is a complex neurodevelopmental condition that affects millions of people worldwide. It’s characterized by a range of symptoms related to attention, impulse control, and hyperactivity. Based on these characteristics the medical classification into 3 types of ADHD was created.

3 Types of ADHD

While ADHD is often discussed in terms of three primary types, there are also alternative categorizations and subcategories that offer a deeper understanding of this condition.

In this article, we’ll explore the three main types of ADHD and then the 10 subcategories, each with its own set of characteristics.

1. ADHD, Predominantly Inattentive Presentation

ADHD, Predominantly Inattentive Presentation is one of the three primary types of ADHD, as per the ADHD ICD-10 classification. It’s characterized by a predominant display of inattentive symptoms. Individuals with this type of ADHD often exhibit the following characteristics:

– Difficulty sustaining attention on tasks

– Struggles with organization

– Frequent forgetfulness in daily activities

– Challenges in following through on tasks

2. ADHD, Predominantly Hyperactive-Impulsive Presentation

This is the second primary type of ADHD listed in the ICD-10. Predominantly Hyperactive-Impulsive Presentation is marked by hyperactive and impulsive symptoms. Key characteristics include:

– Restlessness and difficulty sitting still

– Impulsive behavior without considering consequences

– An inclination to act before thinking

– An inability to remain quiet when expected

3. ADHD, Combined Presentation

The third primary type, ADHD, Combined Presentation, combines symptoms from both the inattentive and hyperactive-impulsive categories. It is the most common out of the 3 types of ADHD and includes a mix of the following traits:

– Inattentiveness

– Hyperactivity

– Impulsivity

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10 Subcategories of ADHD: Basic Symptoms

1. Classic ADHD

Inattentive
Easily distracted
Disorganized
Impulsive
Poor follow-through
Trouble listening when others talk to you
Making careless mistakes/poor attention to detail
Forgetfulness
Restlessness
Being fidgety
Difficulty awaiting your turn
Acting as though driven by a motor
Being noisy
Talking excessively
Interrupting others

2. Inattentive ADHD

Trouble focusing
Easily distracted
Disorganized
Poor follow-through
Trouble listening when others talk to them
Problems with time management
Tendency to lose things
Making careless mistakes; poor attention to detail
Forgetfulness
Excessive daydreaming
Complaints of being bored
Appearing unmotivated or apathetic
Being tired, sluggish, or slow-moving
Appearing “spacey” or preoccupied

attention deficit hyperactivity disorder adhd

3. Over-Focused ADHD

Core symptoms of ADD
Excessive or senseless worrying
Getting stuck in loops of negative thoughts
Oppositional and argumentative
A tendency toward compulsive behaviors
Difficulty seeing options
Excessive worrying
Tendency to hold grudges
Difficulty shifting attention from subject to subject
Tendency to hold onto one’s opinion and not listen to others
Needing to have things done a certain way or they get upset
May or may not be hyperactive

4. Temporal Lobe ADHD

Core symptoms of ADD
Memory problems
Auditory processing issues
Irritability
Episodes of quick temper
Periods of spaciness or confusion
Periods of panic and/or fear for no reason
Visual changes such as seeing shadows or objects changing shape
Episodes of déjà vu
Sensitivity or mild paranoia
Headaches or abdominal pain of uncertain origin
History of head injury
Dark thoughts (may involve suicidal or homicidal thoughts)
Possible learning disabilities
May or may not be hyperactive

5. Limbic ADHD

Core symptoms of ADD
Moodiness
Negativity
Low energy
Frequent irritability
A tendency for social isolation
Feelings of hopelessness
Perceived helplessness
Feelings of guilt
Loss of interest in things
Sleep changes (too much or too little)
Chronic low self-esteem
May or may not be hyperactive

6. Ring of Fire ADHD

Core symptoms of ADD
Sensitive to noise, light, clothes, or touch
Cyclic mood changes (highs and lows)
Inflexible rigid thinking
Oppositional
Demanding to have their way
Periods of mean, nasty, or insensitive behavior
Periods of increased talkativeness
Unpredictable behavior
Periods of increased impulsivity
Grandiose or “larger than life” thinking
Talks fast
Racing thoughts
Appears anxious or fearful
Irritability
May or may not be hyperactive

7. Anxious ADHD

Frequent anxiety or nervousness
Physical stress symptoms such as headaches
A tendency to freeze in social situations
Disliking or becoming excessively nervous when speaking in public
Predicting the worst outcome in various situations
A tendency to avoid conflicts
Fear of being judged or negatively evaluated by others
Restlessness or feeling on edge
Difficulty concentrating due to anxious thoughts
Perfectionistic tendencies
Procrastination driven by anxiety
Worrying about future events or outcomes
Muscle tension
Sleep disturbances related to anxiety

8. Sluggish Cognitive Tempo (SCT)

Difficulty maintaining focus
Easily becoming mentally “stuck” on a task
Slow response times
Difficulty completing tasks efficiently
Reduced alertness
Forgetfulness or absentmindedness
Lack of initiative or motivation
Daytime sleepiness
Difficulty staying organized

9. ADHD with Emotional Dysregulation

Frequent mood swings
Extreme emotional sensitivity
Intense anger or frustration
Impulsive emotional reactions
Difficulty calming down after emotional outbursts
Emotional over-reactivity to perceived stressors
Feeling overwhelmed by emotions
Quick transitions between different emotional states
Low frustration tolerance
Difficulty managing emotions in social situations

10. ADHD with Specific Comorbidities

The specific symptoms associated with comorbid conditions, such as:

Anxiety disorders: Excessive worry, panic attacks, restlessness, muscle tension, and avoidance behaviors.
Depression: Persistent sadness, loss of interest in activities, changes in appetite or weight, sleep disturbances, fatigue, feelings of worthlessness or guilt, and difficulty concentrating.
Oppositional Defiant Disorder (ODD): Frequent temper tantrums, arguing with authority figures, refusal to comply with rules, deliberate attempts to annoy others, and a tendency to blame others for their mistakes.
Learning disabilities: Struggles with reading, writing, mathematics, or other specific academic skills, which may result in academic underachievement despite average or above-average intelligence.

Takeaway

In conclusion, while the 3 types of ADHD provide a foundation for understanding this complex condition, alternative categorizations and subcategories offer valuable insights into the diverse ways ADHD can manifest.

However, it’s essential to recognize that these subcategories are not universally accepted, but they contribute to a more nuanced comprehension of ADHD and can inform tailored treatment approaches for individuals with specific symptom profiles.

Finally, with ADHD across its various subtypes, a multifaceted approach is essential. This includes considering medication management, behavioral therapy, and educational support. Creating structured and organized environments, emphasizing a balanced diet, and stress management can all play a vital role in symptom management. And of course, good sleep habits and regular exercise are also on this menu, as always! Encouraging participation in support groups and ensuring regular follow-up with healthcare providers completes a holistic strategy.

Thanks for reading!

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September 23 2023

Hangover Blues: The Science Behind Post-Drinking Depression

George Nestoros All blog posts, Mental Health cope with hangover, hangover anxiety, hangover blues, hangover depression

It’s morning. You wake up after a wild night out with friends, and you are hit with a pounding headache, a churning stomach, and a heavy sense of thirstiness. Yep, you’ve got a classic hangover.

We’ve all been there, right?

But what about that other side of the hangover—the one that is less talked about but equally as real?

I’m talking about the hangover blues, that feeling of sadness and anxiety that follows the night of drinking. The hangover depression.

Why does it happen?

What’s the science behind all those depressed feelings of hangover-ed Sundays?

And, of course, how to cope with it!

Hangover Depression: A Hidden Consequence

Alright, let’s get real for a moment. When we think about hangovers, we usually focus on the classic symptoms: the headache, the upset stomach, and the insatiable thirst. But what about the emotional consequences that often come with it? That’s where hangover depression makes its entrance.

Hangover depression is all those feelings of sadness, anxiety, and sometimes even despair that can tag along with your hangover, turning a rough morning into a rough day. And it’s more common than you might think.

You see, all the classic symptoms of the hangover are because your body trying to deal with the aftermath of a night of drinks. In the same way, your brain is trying to navigate the chemical changes caused by alcohol. And believe me my friend, those changes can mess with your mood in a big way.

Hangover Anxiety: A Double Whammy

Did you say something embarrassing? Did you make a fool of yourself? What did you do with your phone?

Apart from physical discomfort, and hangover depression, hangover anxiety is another character in this story.

Sure, not everyone experiences hangover anxiety, but for those who do, it can be a tough addition to an already challenging situation. It’s like your mind is playing tricks on you, making you feel even worse about the night before.

But here’s the kicker: hangover anxiety and hangover depression often go hand in hand. They can feed off each other, creating a not-so-pleasant cycle. Hangover Sundays can be really tough sometimes!

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Depression After Drinking: The Brain Chemistry

As far, all clear, but, let’s talk science.

It turns out that alcohol has a significant impact on the levels of brain chemicals responsible for mood regulation. Two neurotransmitters, serotonin and gamma-aminobutyric acid (GABA), play pivotal roles in maintaining emotional equilibrium.

But, when it comes to depressed feelings of the hangover, serotonin is key. This happy chemical contributes to overall well-being and contentment.

Initially, alcohol can enhance the release of serotonin, leading to feelings of relaxation and euphoria. This initial boost in serotonin is often why individuals perceive alcohol as a mood enhancer. However, alcohol’s effect on neurotransmitters is multifaceted and evolves over time.

How alcohol disrupts serotonin levels

Direct effect on serotonin: As alcohol is metabolized, it disrupts the production and absorption of serotonin which can ultimately lead to mood disturbances. As alcohol diminishes in the system, the brain undergoes a period of adjustment, marked by a resurgence of depression, sometimes referred to as the “rebound effect.”
Dehydration: Alcohol is a diuretic, meaning it causes the body to lose fluids. Dehydration is a common consequence of excessive alcohol consumption, and dehydration can affect serotonin levels. Simple, right?
Sleep Disruption: Alcohol can disrupt normal sleep patterns. While it may initially make you feel sleepy, it can interfere with the restorative REM (rapid eye movement) stage of sleep. Sleep disruption can significantly affect serotonin levels.

The Complex Interaction Between Alcohol and Anxiety

Things are getting more complex when it comes to alcohol and anxiety.

Now, you might have noticed that sometimes, a drink or two can make you feel more relaxed. These initial anxiolytic effects of alcohol arise due to its influence on neurotransmitters such as gamma-aminobutyric acid (GABA).

relaxed GABA — *GABA functions as an inhibitory neurotransmitter, impeding neural activity and promoting a calming effect.*

However, as your body processes alcohol, it starts to disrupt the very systems that help you manage stress and anxiety.

The experience of hangover depression is a result of this biochemical instability. It is important to note that this phenomenon can endure beyond the resolution of the physical hangover symptoms, contributing to prolonged emotional distress.

So, write this down and put it somewhere that you can see it every time you wake up after some drinks: Never Trust Your Hangover-ed Brain. Period!

Coping with Hangover Depression

Alright, we’ve navigated through the science of hangover depression, hangover anxiety, and the intricate dance between alcohol and your brain chemistry. Now, let’s roll up our sleeves and explore some strategies to help you cope with the hangover blues.

1. Moderation is Key

The most effective way to prevent hangover depression is to moderate your alcohol consumption. It might sound like common sense, but it’s worth repeating. Stick to recommended alcohol limits, and your body and mind will thank you the morning after. Know your limits, and if you’re prone to emotional hangovers, it’s a good idea to keep an eye on your drinking habits.

2. Stay Hydrated

Proper hydration is your best friend in the battle against hangover depression. Alcohol is notorious for dehydrating your body, and dehydration can exacerbate feelings of sadness and anxiety. Drink plenty of water before, during, and after your night out to minimize the impact of a hangover.

3. Nutrition Matters

While the thought of greasy breakfasts might appeal to you when you’re nursing a hangover, consider opting for nutrient-rich foods instead. Foods high in vitamins and minerals can help replenish what your body lost during the drinking escapade. Bananas, for instance, are rich in potassium, which can alleviate the physical discomfort of a hangover.

Speaking of bananas, we found the best cure recipe for the hangover:

The banana milkshake with honey.

The banana will calm your stomach and, with the help of the honey, will build up the depleted blood sugar levels, while the milk will soothe and rehydrate your system. Thank me later.

4. Support and Seek Help

Coping with hangover depression and anxiety can be challenging, but you don’t have to go it alone. Reach out to friends or family who can provide emotional support. Sometimes, just talking about your feelings can be incredibly cathartic. If your hangover depression becomes overwhelming, don’t hesitate to seek help from a mental health professional. They can offer guidance and strategies to manage these emotions effectively.

5. Self-Care and Rest

After a night of drinking, your body needs time to recover. Give yourself permission to rest and engage in self-care. A calm, stress-free environment can help alleviate the emotional toll of a hangover. Whether it’s taking a warm bath, reading a book, or practicing mindfulness exercises, prioritizing self-care can make a significant difference.

6. Learn from Your Experience

Hangovers, both physical and emotional, can be valuable teachers. Use them as an opportunity for self-reflection. Consider what triggered your excessive drinking or emotional response and work on strategies to avoid those triggers in the future. Learning from your experiences can help you make healthier choices and reduce the likelihood of experiencing hangover depression.

7. DO NOTHING

Yes, exactly. Do nothing. You had some extra drinks yesterday, and you feel bad. Now you are caught in thinking loops, and you might see only negativity in the world. Okay, I see you, but deal with it. Sometimes you need to realize one thing: It is what it is! You have to do NOTHING about it.

Believe zero of what your brain is telling you.

Don’t even try to make you feel happier or seek activities that will bring you joy.

Just chill out. Chill out and wait.

Have zero expectations of the day.

Take zero decisions.

The day will eventually pass.

You have to do only one thing: Sleep early!

I promise the next day 90% of this hangover depression will be gone. Your brain will ensure this, to bring the balance. It always does, trust it!

The Perpetual Search for a Hangover Remedy

However, if you are looking for the perfect hangover remedy, you need to know that this quest is as old as alcohol itself! Since the dawn of drinking, people have been on a never-ending hunt for that one thing that can magically erase the pain and misery of a hangover.

From the infamous “hair of the dog” (taking a sip of more alcohol to cure your hangover) to grandma’s secret homemade potion, the world is full of hangover remedies that promise relief. Some swear by greasy breakfasts, others rely on sports drinks or magnesium supplementation, and a few adventurous souls might even dabble in ancient folk remedies involving pickles and strange-sounding herbs.

Why does this search feel never-ending? Well, partly because everyone’s body reacts differently to alcohol, and what works like a charm for one person might not do a thing for another.

But also because, when it comes to the emotional side of a hangover, finding a remedy is a bit like chasing a moving target. Seeking support, self-care, and a clever selection of your nutrition could be very helpful!

Takeaway: Depression after drinking is real; hopefully, now, you know how to deal with it.

Thanks for reading.

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September 15 2023

Brain Waves During Meditation – Time To Use A Monitoring Device?

George Nestoros All blog posts, Mindfulness brain wave monitoring device, brain waves monitoring, meditation brain waves, meditation device

Have you ever wondered what happens to your brain when you meditate? I am not talking about all these benefits of meditation. No, I am talking about what is happening at the VERY moment of meditation. From the first moment of sitting down and closing your eyes to that peaceful moment in which you are finally in flow, fully present! Well, the keyword here is brain waves.

During meditation, there are observable changes in brain wave patterns, which reflect alterations in brain activity. You see, throughout meditation, your brain undergoes several stages. And, what is the critical characteristic of those stages? Brain waves!

But before we investigate meditation brain waves, let us prepare the ground.

What Are the Brain Waves?

Brain waves are rhythmic patterns of electrical activity generated by the brain. The synchronized activity of large groups of neurons within the brain can produce these electrical signals. Brain waves are measured using electroencephalography (EEG), or other neuroimaging techniques.

Complicated, huh? Well, let’s make it simpler. Imagine your brain is like a big orchestra. Each musician (or neuron) in the orchestra plays their instrument (send electrical signals). However, when many musicians play in a coordinated way, they create music (or brain waves). These brain waves are like different types of music, each with its own rhythm and style, depending on what the brain is doing at that time. So, you can imagine brain waves as music played by lots of neurons in your brain.

Types of Brain Waves

There are several types of brain waves, each associated with different mental states, activities, and levels of consciousness. We can categorize the brain waves into five main frequency bands:

Delta Waves (0.5-4 Hz): Delta waves are the slowest brain waves typically observed in deep, dreamless sleep. They typically exist in restorative sleep, bodily healing, and unconscious functions.
Theta Waves (4-8 Hz): Theta waves are present during light sleep, deep relaxation, and the early stages of meditation. They are also associated with creative thinking, daydreaming, and accessing the subconscious mind.
Alpha Waves (8-13 Hz): Alpha waves are associated with a state of relaxed alertness. They are often observed when you close your eyes and become less engaged with external stimuli. Hence, these are the waves that usually exist during meditation or other mindfulness practices. Alpha waves are also behind the “flow state”.
Beta Waves (13-30 Hz): Beta waves are linked with active, alert, and analytical thinking. They dominate during normal waking consciousness. The brain uses beta waves during engagement in cognitive tasks, problem-solving, and decision-making.
Gamma Waves (30-100 Hz): Gamma waves are the fastest brain waves and are associated with heightened perception, learning, and consciousness. They are often present during moments of insight, and deep focus. Also, experienced meditators are very likely to run into gamma waves. (check the study here)

Each brain wave represents a different mental state!

Apparently, each of these brain wave frequencies corresponds to different mental states and cognitive processes. The brain continuously produces a combination of these waves. Their prevalence can change depending on your activities, emotions, and level of relaxation or alertness.

For instance, during a typical day, your brain may shift between beta waves when actively working, alpha waves during a relaxed break, and delta waves during deep sleep.

Now, having said that it’s time to cut to the chase!

Brain Waves During Meditation – Time To Use A Monitoring Device?

As it happens during a typical day, similarly throughout meditation the brain undergoes several distinct changes and processes. These changes occur gradually as you enter deeper meditative states and can vary depending on the specific meditation technique practiced.

meditation phases — *“Breathe in; Breathe out.”*

Brain Waves During Meditation

1. Initial Relaxation

At the beginning of meditation, as you sit or lie down in a comfortable position, the brain starts to relax. This initial relaxation is associated with a decrease in beta brain waves. Remember beta waves are present in active and analytical thinking. So, as your mind shifts away from external distractions, beta waves decrease.

Beyond that, a recent study suggests that these neurocognitive effects of meditation training can extend past the practice. More particularly, after 3 months of focused attention meditation, the participants showed reduced beta frequency waves during eyes-closed rest. A reduction that mirrored the proportional decrease during meditation.

2. Transition to Alpha State

As you continue to focus your attention on a chosen object (e.g., your breath, a mantra, or a visualization), you enter an alpha brain wave state. It is now shown that there is an increase in these low-frequency waves during meditation. Alpha waves are associated with relaxed alertness. This shift indicates that your mind is becoming less active in terms of everyday thoughts and external stimuli.

Alpha waves act as a bridge between your conscious thought and the subconscious mind. Their presence is also linked to reduced stress and anxiety.

3. Increased Theta Waves

With deeper meditation, especially in practices involving concentration or visualization, you may experience increased theta brain waves. Theta waves are associated with deep relaxation, creativity, and access to the subconscious mind. This state is often described as a “dream-like” or trance-like state.

4. Occasional Gamma Waves

While less common, some studies have reported increased gamma wave activity during deep meditation, particularly in experienced practitioners. Gamma brain waves (30-100 Hz) are associated with heightened perception and you will be very lucky if you experience it.

5. Synchronization of Brain Activity

Meditation tends to synchronize brain wave activity across different regions of the brain. This synchronization enhances mental clarity, focus, and cognitive functioning. It promotes a sense of unity and coherence within the brain.

Meditation Brain Waves Outcome

As a result of these brain activities, more things are happening.

Reduced Activity in Default Mode Network (DMN): The DMN is a network of brain regions associated with self-referential thoughts, mind-wandering, and daydreaming. During meditation, activity in the DMN tends to decrease, leading to a reduction in rumination and a shift away from a self-centered perspective.
Activation of Other Brain Regions: Depending on the type of meditation, different brain regions may become more active. Increased prefrontal cortex activity, associated with attention and self-regulation, is often observed during mindfulness meditation. Compassion meditation can activate brain regions associated with empathy and social connection.
Altered Perception of Time: During deep meditation, some individuals report a distorted sense of time, where minutes can feel like hours. This subjective experience is related to changes in how the brain processes time perception.
Enhanced Awareness: As you progress in meditation, you may experience heightened awareness and a deeper sense of presence. This is often associated with a quiet mind, reduced mental chatter, and a profound sense of the present moment.

Researchers use EEG and other neuroimaging techniques to study these brain wave patterns and their relationship to various aspects of cognition, emotion, and consciousness. Understanding brain waves helps scientists and clinicians investigate conditions such as sleep disorders, epilepsy, and cognitive impairments.

The fascinating thing is that now these kinds of devices are available for use in the comfort of one’s own home!

“Am I even doing this right?”… while in your meditations?

“Am I even doing this right?” It’s a question that often sneaks into our heads during meditation, like an unwelcome guest at a peaceful gathering. We start to doubt ourselves, and wonder if we’re somehow missing the mark in our quest for mindfulness. But let me tell you something: there’s no one-size-fits-all answer to that question. Meditation is as unique as you are. It’s not about a rigid set of rules; it’s about your journey toward inner peace, a path that’s beautifully messy and filled with self-discovery. So, when you catch yourself pondering this question, don’t fret. Be gentle with your chosen meditation method, and remember, there’s no ‘perfect’ way to do it. It’s your way.

Now, if you’re looking to take your practice to the next level, consider meditation devices that can track your brain waves. These tools can help you better understand your mental states during meditation, providing immediate bio-feedback.

From my personal experience, these devices can be game-changing for your meditation practice.

The Best Monitoring Device of Brain Waves to Optimize Meditation

MUSE the Headband for Meditation

Why you should try the Muse headband:

Enhanced Meditation: Muse provides real-time biofeedback, helping you deepen your meditation practice and improve focus.
Personalized Guidance: Muse responds to your unique meditation needs, making it a personalized meditation coach.
Scientifically Backed: Supported by prestigious institutions like Yale, Harvard, MIT, and NASA, Muse is rooted in research.
Portability: Muse is designed for travel, allowing you to maintain your mindfulness and sleep practices anywhere.
Ease of Use: Muse is user-friendly, making meditation and sleep improvement accessible for all.

Two choices of Muse Handaband: Muse 2 and Muse S

You can explore both choices HERE!

Muse S (Gen 2) Headband: For Meditation AND Sleep

Check it out on the Muse website!

EEG, PPG, accelerometer, and gyroscope sensors and tech
Overnight sleep tracking and insights, smart-fade technology (my best part)
Ultra comfortable fabric band
10 hour continuous battery life
Weighs in at just 41g
Compatible with the free Muse app, plus unlock more content. Plus, the ability to pair with your favorite external apps with a premium app subscription.
Price: 399.99 USD

Muse 2 Headband: For Meditation Brain Waves Monitoring (and more!)

Check it out on Amazon!

EEG, PPG, accelerometer, and gyroscope sensors and tech
Flexible polycarbonate and silicone band
5 hour continuous battery life
Weighs in at only 51g
Compatible with the free Muse app, plus unlock more content. Plus, the ability to pair with your favorite external apps with a premium app subscription.
Price: 249,99 USD

Takeaway

So, if you’re ready to take your meditation to the next level, go with the game-changer: Muse.

Giving you real-time biofeedback on your meditations so you can bring your attention back to the present moment when your mind starts to wander.

Plus, it’s travel-friendly and super user-friendly. So, while there’s no “right” way to meditate, Muse can be the trusted companion that amplifies your mindfulness journey.

Give it a trial.

Thanks for reading!

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