Built on a Foundation of Love

The other day, I learned from one of my yoga instructors that she had just gotten married. I knew that she had a long-time partner, but I had no idea that they had been planning a wedding, so it was a nice surprise when I learned the news. What was the most remarkable thing to me was the wedding itself. She said that it took about five minutes to plan, and that she called up her mom and picked up her fiancée’s son from school as witnesses. In fact, she said that she was wearing jeans and had hat hair during the ceremony, but that didn’t seem to bother her in the least. To know her is to know that she was truly happy with the arrangements. She is one of the most kind, gracious, relaxed, non-ego-driven people I know. As an instructor, she is encouraging and helpful and never arrogant. She has a very easy way about her as she teaches and she conducts her classes with the right amount of leadership to keep them running smoothly. I guess I would consider her a contemporary flower child, if I may say. Now, imagine this woman getting married in jeans and hat hair, and it doesn’t seem unusual at all.

Later, I was thinking; does the fact that they skipped the big ceremony and the lavish reception make their marriage any less special? I didn’t think so. Because after the day is over, it’s love that is going to keep them together; not the bouquets of flowers or the wedding photos or the champagne glasses. Sure, those things all help to create a memorable day, but they won’t help them weather the ups and downs that every couple will face as they build a life together. Nothing material can substitute for a state of being; like the state of love that they feel for each other that brought them together in the first place. This is where it all begins and if this foundation is real and strong enough, then it will still be standing no matter what happens to the rest of the house. In fact, the better the foundation, the richer the home will become and the more likely it will stay standing. So if two people who are truly in love are happy to wed without all the fanfare, then I say, congratulations, and may you be blessed with a long and happy union filled with beauty, fond memories and unending growth. And I would like to take this opportunity to thank my yoga instructor for sharing her authentic self, both in and out of class. She’s just one more someone, and something, I have to be grateful for.

Pump Up Your Brain With Exercise

I’ve been reading Spark by John J. Ratey, MD, who is a clinical associate professor of psychiatry at the Harvard Medical School. Based on a wealth of research, he describes the intimate link between exercise and the brain. In addition, he beautifully distills down and simplifies the complexities of brain function for everyone to comprehend, which is fundamental to understanding the connection. Just as working out can strengthen our cardiovascular system and muscles, so too can it strengthen and enhance brain function. The mind becomes more alert and can better focus. Tension is reduced. Moods improve and lead to an increase in motivation, drive and vitality. And since the brain is ultimately overseeing the function of every system within the body, its condition directly influences the body’s overall health.

A landmark study outlined in the beginning of the book demonstrated how exercise before school primed the brains of students in such a way that it enhanced the absorption, processing and remembering of information, resulting in better test scores, more confidence, higher levels of motivation and creativity, and in other words, greater success. But how does exercise do this? Fundamentally, it positively supports a property of the brain referred to as neuroplasticity. To say that the brain is plastic simply means that it is changeable. It is sculpted by the inputs it is given in an almost infinite number of combinations. Not surprising – the brain is composed of 100 billion neurons that inter-communicate to control our mind and body. And because our brains are always receiving new sensory inputs, they must continuously identify, sort through, interpret, catalog, cross-reference, retrieve and eliminate information. The ability to do this efficiently rests on the “physical” health and function of the neurons and their ability to interact with one another and regular physical activity helps to ensure that they do this at their optimum. There are three major ways that exercise supports brain health:

1. It increases the levels of neurotransmitters and balances neurochemicals in the brain

Nerve cells (or neurons) communicate with one another and eventually “bind” through a region of the cell called the synapse, a site where chemicals termed neurotransmitters (NTs) are released through structures called vesicles, to be take up by an adjacent cell. See figure below:

There are two major NTs, glutamate and gamma-aminobutyric acid (GABA). Glutamate is a stimulatory molecule, meaning that it promotes a connection between cells and a subsequent signaling network to develop. GABA is inhibitory, helping to balance the activity of glutamate. When the molecule glutamate is released from one cell’s synapse and accepted by a neighboring cell, it establishes the early signs of a connection that can initiate a signaling cascade involving the “firing” of many cells. Repeated firing between a set of cells will induce the formation of additional synapses that further strengthen the connection (see #3 below). This wiring process, which is set in motion by glutamate is a crucial step in learning.

A number of other NTs exist, but the following three, which are discussed frequently in the book are highly influential yet only produced in one percent of the brain’s neurons. They perform many functions but primarly act as regulators of information to ultimately balance brain neurochemicals:

Serotonin: Helps to control excessive brain activities that deal with mood that can lead to such things as aggression and impulsive behavior. Prosac is often prescribed to restore serotonin levels and to relieve depression, anxiety and obsessive-compulsive disorder.

Norepinephrine: also enhances mood and boosts signals related to attention, perception, motivation and arousal.

Dopamine: functions in learning, satisfaction, attention and movement. It is this NT that is elevated by Ritalin, the drug to treat attention-deficit hyperactivity disorder (ADHD).

It is pointed out that taking drugs to elevate the levels of a single NT may not necessarily restore the overall balance of neurochemicals in the brain. However, this is one of the things that exercise does naturally. For example, running elevates the levels of both serotonin and dopamine.

2. It encourages the development of new cells

A greater pool of cells to participate in learning. For a long time, it was believed that we were born with all the brain cells we would ever have, however, over ten years ago, it was discovered in the hippocampi (a region of the brain required for learning and memory) of terminally ill cancer patients that neurogenesis does occur after the brain has fully developed. This phenomenon has also been identified in chickadees that are learning new songs and interestingly, in mice that run on an exercise wheel, suggesting a link between exercise and neurogenesis. In addition, these newly formed cells can participate in learning.

New experiences promote the survival of new neurons. Although exercise helps to increase the pool of cells available for learning, it then comes down to our environment or the richness of our experiences that determines how many of them survive. In other words, without some sort of stimulation that activates the cells, i.e., without something new to learn, the cells have no reason to stick around. Indeed, many new cells do die from lack of use. And the numbers are the same in the brains of exercisers versus non-exercisers. The important thing is that there is a larger population of cells in brains that have “worked out”. And those brains are in a healthier position to want to learn.

Exercise can reverse degeneration. Studies focused on aging have also reported that the frontal cortex and temporal lobes in the elderly can increase in volume in response to exercise, presumably through the growth of new blood vessels as well as new neurons and connections. Better performance on test scores that target these regions have also observed in those that participate in aerobic activity. The prefrontal cortex is involved in high order brain functions, yet, ironically, it includes those things that we take for granted, like how to tie our shoes or drive to work. The temporal lobe is intimately connected with the hippocampus. It catalogs words and proper names and helps to maintain long-term memory. It is also a brain region that atrophies in Alzheimer’s Disease. As you can expect, it would be almost impossible to function on a day-to-day basis without these basic abilities. We would very quickly lose our independence. The good news is that physical activity can preserve our brain health, as well as our physical strength as we age, allowing us to care for ourselves for as long as possible.

3. Exercise encourages stronger connections between cells

Exercise increases levels of BDNF. Another class of chemicals acting in the brain is referred to neurotrophic factors. They help to assemble and maintain the infrastructure. One in particular, brain-derived neurotrophic factor (BDNF) has a number of functions within neurons, including strengthening the cells, protecting them from cell death, regulating the production of NTs such as serotonin and strengthening the connections between neurons through the sprouting of new branches, as discussed above. As a result, BDNF has been called “MiracleGro for the Brain”. This strengthening allows for something called long term potentiation (LTP), a process that increases the affinity between neuronal connections and allows learning to become sticky. This phenomenon occurs, for example, when you encounter something over and over again. If we learn something for the first time, an initial connection/circuit will be established, however, if we practice it repeatedly, the circuit becomes stronger through the formation of stronger and additional synapses. As expected, a lack of use will cause the connection to whither.

BDNF is required for laying down circuitry and its levels increase during learning as well as during physical activity. As mentioned above, the hippocampus is required for learning and is also susceptible to degeneration. In support of this, it’s been demonstrated in mice that the levels of BDNF increase in the hippocampus as a result of exercise. In addition, a study concluded that the rate of learning increases after exercise and this finding also correlated with levels of BDNF. Conversely, taking away BDNF was found to inhibit the learning process. This suggests that exercise is pivotal in keeping the learning process and a healthy brain alive.

Exercise alleviates the stress that can erode connections. We hear a lot about cortisol and how, through stress, it can ultimately lead to an increase in fat around the gut which is a high risk factor for cardiovascular disease. In the brain, cortisol is involved in the distribution of glucose, the primary source of energy. During an acutely stressful situation such as one that initiates the fight-or-flight response, the body is mobilized to take action, cortisol levels are driven up in the brain and glucose is conserved by diverting it from regions involved in thinking. In today’s world, that acute level of stress is frequent but rarely necessary and the body often does not follow through with sufficient movement that would dissipate the body’s biochemical reaction. This form of chronic disconnect that takes energy away from major parts of the brain such as the hippocampus, for example, eventually induces the degradation of its synapses and results in cell death. With regard to learning, the hippocampus is responsible for the who, what, when, where and how of our memories and works with another brain region called the amygdala that registers the emotional component. The hippocampus can be “taken over” by the amygdala if it breaks down and this imbalance contributes to the development of anxiety, fear, and depression.

Exercise also allows the resting tension in the body to drop, which also cuts off the stress signaling to the brain through the heart. An exercise-induced increase in heart rate triggers the production of atrial natiuretic peptide (ANP), which can dampen or block a stress response in the brain. It also leads to an increase in the production of GABA and serotonin, which can alleviate anxiety.

Exercise upregulates the production of growth factors. Exercise boosts the production of three growth factors (GFs) in the brain as well as throughout the body that are then transported to the brain via the blood stream and through the blood brain barrier:

1. IGF-1 works to help deliver fuel to the muscles. In addition, exercise promotes the production of insulin receptors on cells within the body that work with IGF-1 to promote the uptake of glucose and an increase in energy production. In the brain, IGF-1 plays a role in neurogenesis and LTP and it induces the synthesis of the NTs serotonin and glutamate.

2. VEGF (vascular endothelial growth factor) functions to increase oxygen delivery by helping to sprout additional capillaries in the body as well as in the brain.

3. FGF (fibroblast growth factor) promotes tissue growth in the body and is instrumental for LTP in the brain.

Exercise is a mild stress that strengthens neurons. The increase in GFs supplied through exercise strengthens neurons. Exercise is considered a mild stress for the brain because it generates molecular by-products such as free radicals that can damage cells. Through the help of increased GFs, neurons turn on genes that repair the damage, leaving the cells stronger. Additional, mild stresses include caloric restriction, learning and low levels of toxins such as those that naturally occur in food. One such toxin is sulfurophane, a compound made in cruciferous vegetables such as broccoli to ward off bugs. In the body, it induces our cells to turn on genes that produce their own arsenal of antioxidants. So although broccoli contains its own antioxidants, perhaps the greater benefit from eating it lies in its ability to exert our cells to ultimately make them stronger. Just as resistance training builds muscles by initially breaking them down, mild stresses such as exercise makes brain cells more resilient by working them more intensely as well.

So if you’d like to increase your vitality, improve and balance your mood, sharpen your learning capacity and memory and melt away stress, try pumping up your brain with exercise then give it something new and fascinating to do with all that power. It wants to be pushed and challenged regularly and will serve you well for far longer as long as it is.

It's a Wonderful Life

One of my favorite movies of all time is “It’s a Wonderful Life” with the late and great Jimmy Stewart. It’s about a man who’s life, due to circumstances beyond his control, never unfolds exactly how he had planned, but who still lives out his days with integrity and intent. One day, he loses a very large sum of money and is so distraught over it that he wishes he had never lived and decides to commit suicide by jumping off a bridge into the icy, winter waters below. As he’s about to jump, he hears a cry for help and instead of jumping in to die, he jumps in to save someone’s life. He pulls a man named Clarence out of the water and doesn’t realize it, but Clarence is sent from above to show him exactly what sort of an impact his life has had on those around him, and ultimately the World. This dramatic revelation compels him to wish for his life back. In the end, people from near and far come to his rescue in an immense act of gratitude for his selfless contributions, compassion and belief and faith in the people whose lives he has touched.

We often don’t think about the impact we have on the lives of others. It’s difficult to predict the amount of influence we have from what we say or do, but whether it’s something positive or negative, it will almost certainly reach far beyond the initial encounter. If we want our lives to turn out wonderful, we need only to live with the intent of making the lives of those we intersect better. All it takes is kindness, compassion, understanding and love. Always the perfect gift, they are free to give if you are willing to open your heart and they are most welcomed by an open heart when they are returned. So don’t wait for the holiday season to think about gift giving. Do it now and do it always because you will never feel bad about making someone else feel good.

Are You Getting All Your Omega 3s?

By now, it is widely known that omega 3 polyunsaturated fats are necessary components of our daily diets. They have anti-inflammatory properties that lead to good cardiovascular health, lower the risk or certain forms of cancers, diabetes and auto-immune diseases. They are also essential for development and function of the brain and nervous system and are believed to be helpful for warding off disorders such as depression, PMS, ADHD, Parkinson’s and Alzheimer’s Disease (AD). There are three fatty acids that fall into the category of omega 3:

Alpha (a) linoleic oil (ALA) - this fatty acid is considered essential because it cannot be manufactured by the body. Good sources include flax, hempseed, avocado, walnut and canola oils.

Docoshexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) are produced from ALA, however, it has been reported that this process is often inefficient. In fact, the high prevelance of omega 6 fats in our diets that include corn, soy, cottonseed and sunflower oils actually block the conversion of ALA to DHA. And omega 6 fats are generally pro- inflammatory, suggesting that the unhealthy balance of omega 6 to omega 3 plays a role in many diseases. So to correct that balance and to ensure that you have enough EPA and DHA, you must include them into your diet. The best source for both fatty acids is oily fish such as salmon, tuna, mackerel and sardines. Marine algae are also reported as excellent sources of DHA and possibly EPA. In addition, I just purchased organic, DHA- and EPA-containing eggs.

ALA is a medium-chain fatty acid (it has a "tail" that is 18 carbons long) and DHA and EPA are long-chain fatty acids (22 and 20 carbon, respectively). DHA is the most biologically active of the omega 3s. Both DHA and EPA are necessary for heart health and both, but specifically, DHA is required for brain, central nervous system, and retinal development and function. DHA is also required for the formation and repair of the large, fatty membrane myelin sheath that insulates and signals along the length of neurons. The American Dietetic Association recommends at least 500 mg/day combined of DHA and EPA. This is equivalent to 2 servings of fatty fish/week. However, the Japanese diet can contain up to three times these levels per day and has been implicated in much lower rates of heart disease. Higher doses (~2200 mg/day) of DHA have also been shown to lower triglyceride levels and 1700 mg/day of DHA in fish oil supplements has been associated with a reduction in inflammation in the brains of AD patients. Studies with DHA in mouse models of AD have also demonstrated improvements in the pathological effects of AD including oxidative damage, inflammation, defective signaling between neurons and decreased cognitive function.

Because DHA and EPA are crucial for keeping our cardiovascular and nervous systems healthy, they must be a regular part of our diet. However, if you’re consuming little or no fish either because you are a vegan or vegetarian, or because of concerns about mercury, then it has been strongly suggested that you take fish oil or algal oil supplements that specifically contain DHA and EPA. Plant sources such as flaxseed oil will only supply ALA. In addition, David Wolfe in his book Superfoods suggests adding blue-green algae, chlorella or spirulina to the diet because the phospholipids supplied by eating one of these sources of marine organism together with fish oil will increase the absorption and delivery of DHA and EPA to the brain. Even on their own, he claims that these algae already contain all the phospholipids and essential fatty acids required by the body.

Whichever way you decide to do it, if you want to stay healthy, active, and alert, make ALL three omega 3s a regular part of your diet.

Heart to Hearts

The other day I had a very long and emotional conversation with an old friend. Much of it revolved around her youngest child. Despite all of her efforts to demonstrate her love for him, he’s not speaking to her. This has her heart broken. She loves him dearly and knows he is hurt and angry over some past mistakes she’s made, but instead of letting her in he keeps pushing her away. Advice from most people is, “give it time, he’ll come around.” And of course, don’t stop loving him. She desperately wants him to love her back. I’d like to think he does, it’s just buried deep inside his anger and his own struggles. But this got me thinking about the love we send out. Sometimes we get it back from the person we give it to and sometimes we don’t. Love is not always reciprocal but that doesn’t mean it’s lost. If it’s been sent out into the universe it will come back. A shower sent from a single heart may return as raindrops from many hearts. A kind word from a stranger, a hug from a friend, some flowers from a partner, a thoughtful card in the mail or just a smile from someone. They are all gestures of love. Shakespeare said, “Love sought is good, but given unsought, is better.” When the inner self is strong, love automatically radiates and flows freely. And the more you give, the more you get. I pray for my friend and her son that they reunite one day soon and that they will share their love with one another. I know though, that, even before that day comes, her love for him will continue to be shared with us all.