Scientific facts about the brain that will surprise you
The life and well-being of our species, Homo sapiens, is completely dependent on the health of the brain and the level of cognitive function. Numerous research teams around the world are working to address complex mental health issues, finding promising and surprising ways to correct the impact on our brains and their functional state.
Here are nine stories on this topic based on the results of last year's research.
For better learning and memory, it's better to write by hand
Typing on a computer is usually much faster. But more and more studies are showing the benefits to the brain of writing letters and words by hand. For children, it improves letter recognition and memorization, and for adults, handwriting helps them understand material better.
Brain imaging researchers suggest that this is due to the coordination required between the motor and visual systems that the brain uses. Some artists even say that writing by hand stimulates their creativity. So, if you feel stuck in the process of finding solutions, try putting your ideas down on paper.
Gut microbes can affect mood
A recent analysis showed that the gut of people who coped better with stress had two features. Their microbiome contained more anti-inflammatory microbes and they had a strong "gut barrier" that prevents toxins and pathogens from entering the bloodstream.
Scientists have already proven that the gut and brain communicate with each other. In fact, the gut produces about 90% of serotonin and about 50% of dopamine, the so-called "joy hormones".
However, this does not mean that there are simple solutions to increase stress resistance, such as eating fermented foods like kimchi or yogurt, or taking probiotic dietary supplements.
The gut microbiome is a complex system. However, researchers are working to identify biomarkers in gut bacteria that will help to better utilize existing treatments and develop new ones in the future.
Working late at a young age leads to depression and poor health later in life
Studies show that working at night and shift work can make people prone to depression and poor health. Many people working overtime "earn" pathological changes and, over time, lose more and more of their quality of life. You should not sacrifice sleep and rest.
About 40% of dementia cases can be prevented or delayed by improving daily habits
Studies show that it is possible to reduce the risk of developing dementia. Changing sleep patterns, diet, social life, and physical activity is essential. Even people who have genetic risk factors can benefit from such changes.
Improved brain health is associated with a 27% reduction in the combined risk of dementia, stroke, and depression. In particular, you can replace sugary desserts with fruit, and add more leafy greens to your menu.
Talking to your "parts" helps you cope with stress
A therapeutic approach called Internal Family Systems is gaining popularity. It is based on the idea that each of us has several parts or perspectives within us - for example, people can have an inner critic, a caring parent, a protector.
The method involves learning to accept all your parts, treat them with compassion, and find out what they have to say. The results of small studies so far show that this method can be useful for people with certain problems, including PTSD, stress, and depression.
Strength training overcomes anxiety and depression
Strength training is good for bones, joints, and heart. It turned out that they also affect mood. An analysis of more than 30 clinical trials showed that people who did strength training at least two to three times a week had reduced symptoms of depression. Other studies have shown that it can also reduce anxiety.
At the same time, women don't have to become bodybuilders. A recent study suggests that women need to do less exercise than men to change their baseline levels of both aerobic and muscular strength. In particular, you can try exercises with rubber bands or with your own weight, such as squats or push-ups.
Ultra-processed foods are linked to poorer mental health
Researchers say there is strong evidence that eating ultra-processed foods like fast food and sugary drinks is linked to disease, including mental health problems. A new large-scale meta-analysis has shown that the risk of depressive symptoms in people who eat a lot of ultra-processed foods increases by about 20-50%. If a food contains a lot of ingredients that you can't find in your own kitchen, it's a sign that it's overly processed.
It is important to "cleanse" the brain during sleep
Experts have discovered another miracle of sleep. To stay healthy, our brains need to "flush out the garbage" created by billions of cells that power its work. New research shows that during deep sleep, slow electrical waves serve to synchronize our neurons, effectively turning them into tiny pumps that push fluid from deep within the brain to the surface. From there, the waste is transported to the liver and kidneys to be eliminated from the body.
Problems with the removal of brain waste products can cause Alzheimer's disease, Parkinson's disease, headaches, and even depression. Therefore, finding ways to help the brain cleanse itself can help develop treatments for a wide range of disorders.
A high-fat, low-carbohydrate diet helps people with mental illness
About a dozen clinical trials are currently underway to test the effects of such a diet on mental illnesses, including bipolar disorder, schizophrenia, and depression. There are several working theories as to why it can help.
First, the diet can help control blood sugar and insulin sensitivity, which are linked to mental health problems. It can also provide a workaround for mitochondrial dysfunction, the energy centers of our cells, which can improve brain health.
Initial research results are promising. However, doctors are concerned that a diet that involves giving up familiar foods such as bread and sweets may be too difficult for some patients.