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Types of Brain Wave Entrainment – Brain Wave Synchronization

Posted on November 3, 2013 by 6s79T

Brainwave entrainment is any practical techniques that aims to induce specific brain wave frequency range or brain wave types using external stimulations. This process is called the frequency following response that the brain is fully adaptable and trainable and be able to respond to the external stimulations. The state of the mind can be influenced by brain wave entrainment and changed into a dominant brain wave type (alpha, beta, theta, delta or gamma) towards the frequency of external stimulus. Brain wave entrainment techniques or brain wave synchronization technology is widely applied in order to enhance the state of mind for one specific purpose (e.g. increase cognitive function, improve memory, reduce stress, facilitate meditation). It can be used to facilitate diagnosis and treatment of certain cognitive impairments and other medical conditions.

There are five major types of brain waves with different frequency ranges corresponding to different mind states (see post “Brain Waves, Brain Chemical Systems and Memory”). Alpha wave (8-12 Hz) dominates the mind when the brain is in wakeful relaxation mode with consciousness. Beta wave (12-40 Hz) corresponds to an active busy mind with active concentration, cognition or with anxious thinking, stress and anxiety. Theta wave (4-8 Hz) dominates when the brain is in deep relaxation mode just below the surface of consciousness. Delta wave is the slowest brain wave (0-4 Hz) typically associated with deep dreamless sleep without REM or NREM. Gamma wave (30-100 Hz) is the fastest brain wave, typically seen in higher mental states (intense complex higher level of cognitive activities). One essential feature of gamma wave state is that the brain is not being disturbed by stressful thoughts and anxieties. Brain wave entrainment helps the brain to enter the intended mode for which it is needed for cognition enhancement, mood optimization, relaxation maximization, or energy restoration. Studies have validated the beneficial effects of brain wave synchronization in improving physical, mental and even spiritual well-being. Research confirm the benefits of brainwave entrainment on improving learning, memory, IQ, treating cognitive impairment, mental illness (e.g. depression), reducing migraine.

Brain wave entrainment can be accomplished using auditory, visual, or tactile stimulation – all of which has been found to be able to induce different brain wave types and brain wave pattern. In fact, the brain can be affected by any kind of rhythmic stimuli. Clicks, drum beats, light flickers and even physical vibrations or electric pulses have all been found to effectively entrain the brain. Auditory approach is the most well established and dominant external stimulus. Visual stimulus are not as widely used as auditory method, but is generally good complement to aural entrainment. Audio-visual entrainment combines auditory and visual stimulus to guide the brain into various states of brain wave activities. Many commercially available brain wave entrainment uses proprietary software. They are available for PC or mobile device and are specially designed to use combinations of audio, visual (usually photic stimulus) stimulation. Photic stimulation is the use of flashes of light in conjunction with sound at the same time. In order to trigger the brain into the intended state of mind, the frequency of the external stimulus need to be configured correctly and be precisely timed.

There are three major types of Aural entrainment: binaural beats, monaural beats, and isochronic tones. They can be used in combination in any specifically designed brain entrainment products. Binaural, Monaural and isochronic, each have unique benefits. Combining them would add dimensions of use and get the most efficient and effective intended results.

Binaural beats is the third signal brain is capable to create when two audio signal with close but different frequency is presented to the brain with one frequency to each of the ear. For example, if a sound wave with frequency of 100 Hz is presented to the right ear, and a frequency of 105 Hz auditory signal is presented to the left ear, the brain will create its own third frequency of 5 Hz – the exact difference between the two frequency. The brain’s frequency following response will guide or induce the brain into a state of mind with the dominant theta waves (4-8 Hz). Research has proved that binaural beats can effectively entrain the brain to begin resonating in tune with the specific brain wave it intended to produce. The technique can quickly and easily guide the mind into any state. Binaural beats could help induce relaxation, meditation, creativity, and other desirable mental states.

Monaural beats are produced when two tones were combined digitally and naturally before the sounds reached both ears (stereo headphone is not required). This is different from binaural beats. Binaural beats effect is created by the neural output from the ears and the third frequency is produced within the brain. Monaural beats occur external to the ear and is created before the signal is perceived by the ear. There is no third frequency created after perception within the brain. Monaural beats are the arithmetic sum of the amplitude of waveforms of the two tones as they add or subtract from one another, making the sound louder, quieter and louder again.

Isochronic tones contain a single tone which can be turned on and off in a unique and accurate pattern. Isochronic tones differ from binaural and monaural beats in that it does not require the combination of two tones. The “beat” is created manually by turning the tone on and off. Isochronic beats can induce strong response in the brain cortex. It has been found to work effectively for people who do not respond well to binaural beats. Isochronic tones are widely regarded as as one of the most effective tone-based brain entrainment technology.

Music modulation and audio filtering is a relatively new method of aural brain wave entrainment utilizing complex musical sound tracks. Modulation is done by rhythmically adjusting one of the elements in the music. This could be the volume of the music, frequency band selection. Frequency band selection is a patented technology from mind workstation – a commercially available brain wave entrainment – which can modulate only one part of the sound file. For example, only parts of the bass and cello in an classical symphony is modulated, leaving the viola and violin not affected.

Audio-visual entrainment uses flashes of lights and pulses of tones to generate various states of brain wave activities. Various methods can be used to create light stimulations including the use of LED glasses, computer screen flashing and others.

Brain wave entrainment technology maximize the potential of brain wave synchronization at the macroscopic level. At macroscopic level, neural oscillations are simultaneously activated in different areas of the brain. One notable areas of macroscopic synchronization is the thalamocortical network which is implicated in the generation of alpha, beta, and gamma waves.

What Is GeneMe? A DNA Customized Supplement

Posted on October 31, 2013 by 6s79T

GeneMe® is the DNA-customized supplement by GeneLink Bioscience, Inc. DNA-customized supplements are the personalized wellness solution by creating individual-specific supplement products based on their unique set of genes. After nearly 20 years of research by physicians, scientists and researchers, GeneMe® is the technology to formulate one-of-a-kind supplements based on the result of the confidential genetic analysis and examination of one’s genetic profile.

Genes (DNA) determine our phenotypes. DNA encodes proteins – the functional molecules that have various biological and physiological functions. Human genome and genes are polymorphism. There could be many variants of the same gene. This lead to the unique appearance of each individual. Different blood types are also the phenotypes resulting from the polymorphism of the gene. These variations or polymorphisms of the gene are not affecting the health and is not at all relevant to health. Other variations in genes, however, have profound effects on various biochemical pathways. Some genes encode proteins which function as the regulators or modulators of the expression of other genes. Within the cell, exists complex cascades of signal transduction pathways that are implicated in numerous biological mechanisms. These difference in (regulations of) key proteins and biological processes can have long-term effects on how body functions and potentially affect health and healthy aging.

GeneLink Bioscience, Inc claims that their GeneMe technology can design the supplements tailored to each individual after analysis of one’s genetic profile. They can cost-effectively identify the polymorphism or variations in critical genes and then create and formulate the dietary ingredients that will optimize and maintaining maximum health.

How their proprietary genetic assessment is done to deliver a personalized supplement? What genes are being included as important for determining what ingredients and the amount to be added? On the company official web site for GeneMe® (geneme.me), they do reveal the criteria for the genes to be included in the “healthy aging genetic assessment”, they call these genes as “panel” – the set of genes included in the test. They also provide some examples to illustrate what they stated as “the personalized ingredients is to offset, bypass and beneficially support the biological effects of genes”. The procedure for the assessment or test is easy and fast. Sample was obtained from inside cheek and then gone through the lab for analysis. They listed three criteria for the inclusion of the gene and they guarantee the confidentiality of their GeneMe program:

the polymorphism of the gene is due to variation in individual nucleotide (called SNP: single nucleotide polymorphism), not of other structural variations such as deletion, recombination; and the function of the genes is well characterized.
the gene has to be what they call an “actionable gene” which suggests that the gene is sufficient to influence one aspect of the biological function. The example they put on their web site is the VDR gene. This gene can clearly indicate the status of one’s “bone density”. “Actionable” implies that the ingredients they can add to a base formula can effectively “offset, bypass or beneficially support” the bone density the body needs.
the third criteria for a gene to be included is the availability of the “established compensating ingredients” or “boosts”. For VDR genes, the “established compensating ingredients” could be calcium, vitamin D3 and Vitamin K to be added to the customized formula.

There are 12 genes listed which are members of the panel: VDR gene (vitamin D receptor), EPHX gene (microsomal epoxide hydrodase), NQOI (Coenzyme Q10 Reductase), SOD2 (Manganese Superoxide Dismutase), GPX1 (Glutathione Peroxidase 1), MMP-1(Matrix Metalloproteinase), MTRR (Methionine Synthase Reductase), MTHFR Gene (Methylene Tetrahydrofolate), TNF-Alpha (Tumor Necrosis Factor), PON-1 (Paraoxonase 1), CYP11B2 (Aldosterone Synthase), ApoB (Apolipoprotein B). (To learn more about what each of these genes can affect different aspects of health, go to geneme.me/12genes.aspx).

The customized ingredients (called “boosts”) are then added to a base formula comprising of many well know ingredients commonly suggested by dietary nutritionist for promoting and maintaining health. The base formula includes popular vitamins, minerals, antioxidants, essential fatty acids, fruit and vegetable powders, botanical extracts.

There is a comprehensive FAQ section on the GeneMe® official web site that provide many additional practical information about this product.

How does GeneMe® work for customers? What does customers say about it? At the time of this writing, I actually can not find any customer feedbacks on any forums or web sites. There are a few reviews on the internet about GeneMe®, these probably are the sites put up by GeneMe affiliates or sales representatives who are marketing this product for GeneLink Bioscience. The company’s official web site have customer reviews (http://www.geneme.me/testimonials.aspx). See this post for an opinion about the current evaluation and prospects about nutrigenetics based wellness products and programs.

Causes of Mild Cognitive Impairment And How To Reverse It

Posted on October 30, 2013 by 6s79T

Mild cognitive impairment is the stage of cognitive deterioration associated with aging brain that is treatable and reversible. Interventions and life style adjustments as formulated in the post “A 7- Step Action Plan For Preventing And Treating Memory Loss” can effectively reverse mild cognitive impairments.

There are rarely any severe symptoms at the earliest stages of MCI. The only thing to complain is that complex tasks become harder to complete as comfortably and effortlessly as before. Most people with MCI still function well in daily activities with less efficiency or accuracy. The standard progression of MCI symptoms include alterations in personality/temperament, memory, attention and focus. The earliest symptoms of mild cognitive impairment (MCI) is from personality and temperament signs. Neurological and psychological symptoms often occur and reinforce each other at the same time. Signs of personality and temperament changes are agitation, anger, anxiety, depression, fear of being alone, frustration, mood swing, paranoia, self-neglect. Memory and cognition issues gradually emerging such as increased frequency of not remembering things a few minutes ago, memory lapses, decreased creativity and abstract thinking, increased difficulty in creating new memory, learning new tasks, making decision, and slower processing time.

Aging is the number one cause of MCI. There are chemical, anatomical, neurological changes in the brain associated with aging. Brain chemicals (dopamine, acetylcholine, GABA, serotonin) become increasingly imbalanced or deficient. (see post “Brain Waves, Brain Chemical Systems and Memory”). Many factors contribute to the progression of MCI. Some of them are directly or indirectly linked to specific brain chemical deficiencies that occur with aging or illness. Other factors are connected to lifestyle or environment.

Any type of addiction including alcohol, illicit drugs (marijuana, cocaine, crystal meth, heroin, ecstasy, nexus ketamine, opium, Rohypnol, crack, hallucinogens, inhalants), overeating, is related to imbalanced dopamine. Most illegal street drugs cloud thinking and judgment, impair memory and attention.

Many prescription medications may also trigger MCI, even if not addicted. They may blur vision, increase fatigue, trigger hallucination or delusion, decrease reaction time, detract from concentration. Common prescription drugs that affect thinking include medications that treat allergies, pain, diabetes, high blood pressure, cholesterol, ulcers, depression, anxiety disorders and insomnia. Antihistamines slower reaction time and affect overall coordination. Combining prescription medications with over-the-counter remedies can also cause cognitive problems.

Infection (bacteria and viral infection) may cause MCI as well. Microbes often excrete toxins after entering the body. These toxins can change blood acidity, allowing the parasite to multiply in the host. Toxins can cross the blood-brain barrier and induce inflammation in the brain, thereby affecting concentration, comprehension and cognitive functions. Examples of infection that could induce the progression of MCI are: HIV, tuberculosis, Epstein-Barr virus, Lyme disease or cytomegalovirus (CMV).

Other disease complications are common causes of MCI, particularly the age-related diseases. Examples include age-related diseases (multiple sclerosis, neurodegenerative illness, Huntington’s disease), glaucoma, vascular diseases, stroke, brain tumors, obesity, organ diseases (endocrine, liver and kidney), blood sugar imbalances or hormone loss. Stroke is the second leading cause of MCI because blood supply to the brain for oxygen and nutrients are blocked.

Physical trauma can cause brain injury that in turn trigger the onset of cognition impairments. This category includes recurrent head trauma, concussions, whiplash, battering, and brain injury due to various reasons. Brain trauma has the cumulative effect, affecting memory and cognition in both the short and long term. All the hits from earlier years pile up and later affect the brain function, long after the physical bruises have healed. Professional practitioners in this field have observed a lot of cases of cognitive impairment attributable to the experience of brain trauma from earlier years. 75% of all people will have a mild concussion at some point during their life and some of them unknowingly develop severe brain chemical deficiency that affect thinking and personality. Moreover, concussion and other head injuries also affect hormone levels that regulate brain processing speed. Even minor whiplashes can still affect hormone production. Even brain trauma that happened 20-30 years ago can be affecting brain chemical today.

Psychiatric disorders (anxiety, depression, schizophrenia, panic attack, and other psychiatric disorders) all stem from an unbalanced brain chemicals. These conditions often or sometimes complicate and/or exacerbate cognitive impairments and at the same time are earliest symptoms of MCI. Insomnia is often associated with psychiatric disorders. Insomnia and other sleep disturbances are linked to serotonin chemical imbalance in the brain which exacerbate cognitive decline and at the same time are also the earliest symptom of MCI.

Environmental pollutions and toxins can affect brain speed, IQ, memory, attention, and personality. Exposure to heavy metals – lead, aluminum, arsenic, cadmium, and mercury all adversely affect brain function and it is not just the current exposures matters. Chronic exposure to lead may result in symptoms including fatigue, depression. Other heavy metals such as mercury, aluminum, cadmium, and tin affect chemical synaptic transmission in the brain. Higher than normal amount of mercury contamination from dental fillings has been found in Alzheimer’s brain. Toxic load can be measured through blood sample and neuroimaging techniques (PET and MRI). These problems can be treated with naturopathic program including diet modification.

Vitamin and mineral deficiencies can cause MCI. People with MCI are often deficient in thiamin (vitamin B1), niacin (B3), pyridoxine (B6), vitamin B12, nicotinic acid and zinc. Studies have shown MCI can be reversed by proper diet and supplementation containing potent antioxidants. see post “Brain Boosting Foods And Supplements”.

Through “A 7- Step Action Plan For Preventing And Treating Memory Loss”, mild cognitive Impairment can be prevented or reversed. One component of the program is to increase brain chemicals when they are deficient. By replenishing the neurons in each of the different types of brain chemical receptor cells, mild cognitive impairment can be reversed. Increasing dopamine and dopamine receptor cells stimulates working memory and promote attention; enhancing acetylcholine and increasing the number of acetylcholine receptor cells help memory retrieval and increases processing speed. Balancing GABA and create more GABA receptors helps organize memory and gain mental stability. Increasing serotonin helps visual memory and perception. Increasing serotonin receptor cells prevents mood swings.

A 7- Step Action Plan For Preventing And Treating Memory Loss

Posted on October 30, 2013 by 6s79T

As far as I know, for some people cognitive health concerns during aging outweigh other health threats. Some people worry about age-related memory loss or memory diseases more than other aging diseases such as cardiovascular disease, cancer. Developing a plan and life style habit can potentially prevent memory function decline and significantly reduce risk of going beyond the mild cognitive impairment for Alzheimer’s disease. Here is a 7-step action plan – the protocol for maintaining a younger sharper brain during aging based on book by Eric R. Braverman, MD.

Step 1: knowledge

The first step is to develop some knowledge about how brain and memory works. What are the brain chemicals important for memory and cognitive functions. Understand “Intrinsic and Extrinsic Causes of Age-Related Memory Loss”, Get to know the difference between the normal age-related memory problems and the abnormal memory disorders (various dementias). Get to know the symptoms and manifestations of normal and diseased memory loss and learn to identify memory and attention problems.

Step 2: Early detection for early intervention

A full brain checkout is recommended to identify adverse changes if is occurring. An early detection and intervention of mild cognitive impairment will prevent or delay the potential onset of Alzheimer’s disease. A full brain checkout enables detection of the most subtle shifts in brain chemistry and electricity. Imaging techniques such as MRI and PET can be used for this purpose. The BEAM, stands for brain electrical activity mapping, is used for assessing brain electrical transmissions. BEAM can accurately measure 4 types of brain wave (see post “brain waves and memory”) which will provide a status report of brain chemical and actual electrochemical transmission patterns. Imaging techniques can be combined with conventional brain test or IQ test to facilitate early diagnosis.

Step 3: Develop a healthy life style

Research has found that many life style factors cause memory loss. These include: smoking, alcohol, lack of exercise, insomnia, stress, anxiety, depression, deficiency in nutrients (e.g. vitamin B1 and B12 deficiency), obesity, other medical diseases (stroke, brain infection and etc.). Regular exercise, a balanced diet, practice stress reduction techniques, mood improvement and a balanced work and leisure time are all important in preventing age-associated memory loss.

Step 4: Healthy diet and use supplements

There are many memory boosting foods available, some of which contain ingredients that are precursors of important brain chemicals. Basically, fruits and vegetables are among the group. Foods that improve mood are also helpful. Listed here in this post are some attention boosting nutrients: B-50 complex, calcium, DMG, Ginkgo biloba, Ginseng, GLA (omega-6 from borage oil), L-phenylalanine, magnesium, NADH, Theanine, TMG, Vitamin C, Vitamin E, Yohimbe, Zinc.

Step 5: Practice brain exercises

Besides physical fitness regimens for refreshing and increasing brain blood and nutrient supply, specific brain exercises or brain computer games are designed to train and boost brain function. Braverman’s protocol classify brain IQs into 4 types: the abstract IQ, creative IQ, emotional IQ, and common sense/perceptual IQ. Different brain exercise activities or programs are prescribed for different IQ types and for different areas of memory function. Braverman’s protocol include brain exercises for visual memory, verbal memory, immediate memory, and working memory. Specific brain games for enhancing attention are among the most important to be included. Attention and concentration training products are available on the market. An understanding on how they works and their strength will be helpful. Braverman’s protocol recommend a weekly workout with each day focus on one aspect of the training: Monday – IQ enhancing; Tuesday – attention and focus exercises; Wednesday – visual memory; Thursday – verbal memory; Friday – immediate memory; Saturday: working memory and Sunday – right/left brain exercises.

Step 6: Bioidentical hormone replacement therapy

This can be the first line of treatment for patients who have not been able to achieve the result through diet, exercise and lifestyle changes. This approach can not only be used for preventative purpose but is also effective for reversing mild cognitive impairment. Bioidentical hormones are usually of plant origin, they are considered as natural because they can be functional same as the natural hormone does in the body. Bioidentical hormone replacement usually is administered as the supplements. With aging, the natural level of many hormones declines. Braverman’s protocol has listed about 20 hormones that our brain need directly or indirectly. For example, DHEA (dehydroepiandrosterone)- the hormone secreted by adrenal glands, and precursors of estrogen, testosterone, progesterone – regulates production of dopamine and promote neurogenesis. DHEA also affect the amount of stress hormone cortisol. The decline in DHEA can ultimately lead to mild cognitive impairment. Most individuals in seventies have DHEA level decreased to about 20% of the original production. The decreased level of DHEA has been found to be associated with memory loss and decreased cognitive function. HGH (human growth hormone) is a universal hormone regulates a multitudes of biophysiological process. HGH stimulate neuron renewal throughout the brain including hippocampus – the central area of the brain involved in long term memory formation. HGH level decreases significantly with normal aging. Supplement them slightly promotes improvement in total-body functioning, including many aspects of cognitive development. Its supplementation increases all aspects of brain electrical function including brain speed and increased energy. HGH therapy has clinically proven to reduce the symptoms of mild cognitive impairment

Step 7: Use medications

Traditional medications to treat memory loss are often prescribed for a brain chemical deficiency (see post “brain chemical systems and memory”), sometimes when other treatments are not effective. Some medications work by blocking the binding of certain brain chemicals to nonspecific receptors, making the brain chemical more available to the brain. GABA medications will relieve anxiety, eliminating this external cause of memory loss, Serotonin medications treat depression and insomnia, both of which negatively affect thinking. Dopamine medications (or dopamine boosting medications) help increase attention. Acetylcholine medications can temporarily alleviate symptoms of mild cognitive impairment (MCI). Medications can relief symptoms but can not cure MCI and dementia, suggesting the importance of early detection, diagnosis and intervention. Life style habits are the most important preventative measure to achieve healthy aging and preserving cognitive capacity and memory function.

Brain Waves, Brain Chemical Systems and Memory

Posted on October 25, 2013 by 6s79T

The functional health and capacity of the brain can be measured by four metrics: voltage, speed, balance and synchrony. Voltage measures the intensity or amplitude of the electro-chemical signal in response to stimuli (external sensory perception or internal thought process). The “resting” membrane potential of a nerve cell is about -70 mV i.e. the cell interior is negative with respect to the external milieu. When the nerve cell fires an action potential this voltage typically increases to +30 mV, a total displacement of 100 mV. Speed determines how fast the brain process information, particularly sensory information. For 100 years, psychologist has been using “reaction time” to measure the speed of brain. A balanced brain generates brains’ electrical-chemical signals in a rhythmic flow, implying that the brain chemicals – the neurotransmission chemical systems are in balance, they are neither in excess nor in deficit. Synchrony is the combinations of different types of brain waves in different brain regions resonate and reinforce each other. Voltage and speed of the brain contribute to the efficiency in completing the cognitive tasks, better ability to focus attention, improved memory, faster and effortless in accomplishing tasks. Balance and synchrony keep one away from disorganized state of the mind – free of stress, anxiety, irritation.

There are 4 types of measurable brain waves each corresponding to one dominant state of the mind. EEG (electroencephalography) is the technique used to record and graph brain waves. The frequency of the brain waves (Hz i.e. cycles per second) determines the different types of brain waves and the speed it oscillates. Different mind states (from full alertness/intense cognitive activity to relaxed mind to deep rest) and behavior is associated with different brain wave patterns. Alpha wave is the range of brain wave with the speed of frequency between 8 – 12 Hz. Alpha wave is best observed when one ‘s mind is in relaxed mode and internal calmness. It is associated with wakeful relaxation. Stress and anxiety can interfere with this brain wave, de-harmonize Alpha wave. Beta wave is in the range of 12 – 40 Hz. Beta wave correlate with full alertness state of the mind – the fastest of the all the brain waves – and is best observed when one is performing intensive cognitive activities where attention and concentration is required. Theta waves travels at the rate of about 4 – 8 Hz, and are associated with extreme or deeply relaxed state of the mind – typically during deep meditation, hypnosis and is just below the surface of waking consciousness in between Alpha wave and Delta wave. Delta wave (1- 4 Hz) corresponds to the deep resting state of the mind, typically during sleep. When the brain transmits delta wave, deep restorative process and unconscious memory consolidation is going on. Research has shown that unconscious memory consolidation of delta wave contributes to the overall conscious memorization process during which beta wave is involved. Beta wave is the gateway to memory and cognitive activities, representing the most intense state of alertness and the result of intense mental activity of maximum mind power. All sensory info processing, logical thinking/reasoning, working memory are associated with beta wave.

How alpha wave and theta wave patterns or synchronizes with beta wave for memory encoding, consolidation and retrieval is less well documented. One research published on “Nature” by Cedars-Sinai Medical Center and California Institute of Technology suggests that when memory-related neurons (i.e. neurons activated during memory process) fire in sync with certain brain waves, the resulting image recognition and memories are stronger than if this synchronization does not occur. Synchronization is influenced by “theta”- a brain wave identifies the state of deep relaxation and drowsiness. Theta wave appears to be associated with memory and learning as well through synchronization. It is common sense that a relaxed mind is ready to receive new information better than a stressed mind. This state of mind has been implicated to allow the memory neurons to work together to enhance memory retention. Studies have also shown that learning in alpha state synchronization enhances the performance of students. It also develops the interest of studies.

The gamma brain wave is another type of brain wave with band of frequency of 30-100 Hz identified more recently. Increased gamma brain is implicated in the memory and cognitive activities believed to be associated with people with intelligence, strong memory, enhanced mental status, achievers in all fields. See this post (“What Is Gamma Brain Wave?”) for the unique properties of gamma brain wave and how it differs from other brain wave types and its role in cognition.

The next task is to dig into the root generator of all these brain waves by introducing the major chemical systems in the brain. There are 4 categories of brain chemistry systems that contribute to the electrochemical signal transmission pathways within the complex networks of neurons consisting of billions of nerve cells. Mind powers and brain health depend on the balance and coordination of the four chemical systems. Catecholamine system features the neurotransmitter dopamine. This system determines voltages and Is responsible for firing neurons transmitting primarily beta waves. Catecholamines primarily activate neurons in the frontal lobe where working memory is located. The anterior of the frontal lobe (prefrontal lobe) is important for memory, cognitive function and personality while the posterior of the frontal lobe consists of the premotor and motor area.

The cholinergic system consists of neurotransmitter acetylcholine. This system is associated with the speed of brain. Parietal lobe is the region of the brain produces acetylcholine. This is where sensory signals are perceived and being processed. Acetylcholine mediates/generates electrical signals with the frequency of alpha wave. A loss of acetylcholine would significantly decrease brain speed, resulting in disjointed thinking. In extreme cases, deficiency in acetylcholine is linked to the Alzheimer’s disease.

GABAergic system contains the hormone and neurotransmitter GABA (gamma-aminobutyric acid). This brain chemical is connected to electrical balance and synchrony. If affects stability and calmness of the mind. The part of the brain houses the GABA is the temporal lobes. Medial temporal lobes is the site where long term explicit memories are stored. Neurons in temporal lobes (for memory and language) produce chemical GABA and transmits theta brain waves. GABA system balances frontal lobe (dopamine and beta wave) with the parietal lobes (acetylcholine and alpha wave), coordinating and synchronizing the connection between thinking, movement, personality and behavior, balancing and stabilizing the brain.

Serotonergic system features the brain chemical serotonin. Serotonin is connected to synchrony. The Occipital lobes which controls visual memory storage also control brain’s ability to rest and resynchronize by producing chemical serotonin. The resulting brain wave from serotonin activated neuron is the Delta wave. Serotonin also affect the mood. An imbalance in serotonin is known to cause depression.

Brain chemicals system does not work by themselves, instead, their act synergistically for whole balanced brain function. Dopamine and acetylcholine turn on brain’s energy and speed while GABA and serotonin are the off switches that relax and balance the brain.

Brain wave synchronization is no longer a new technology. Mind machines, audio tapes, and other devices have been available around for years. Principles of the brain wave sync has been applied for enhancing cognitive functions. Products of brain sync technology on the market have been used for whole brain functionality improvement, for training or coordinating brain into one intended state of consciousness or alertness and for facilitating learning, memory improvement.

How To Improve Memory – General Principles

Posted on October 20, 2013 by 6s79T

Memory capacity is crucial for fulfilling learning and other cognitive tasks especially during one’s educational stage. Learning or remembering is an essential part of daily life. Educational psychologist have long been shifted their focus toward identifying principles of improving memory that can be applied to daily routines as well as for enhancing educational practices. Principles in improving memory stem from knowledge in cognitive neuroscience and knowledge from practical experiences. Listed here in this post are the major principles commonly recognized by cognitive psychologist.

Attention – increase concentration

The importance of attention is described in this post “the role of attention for working memory”. Here is another post about “How to focus attention”

develop interest and make learning experience enjoyable

It is common sense that when one is interested and enjoy doing something, he or she learns them faster and costs less energy. Do not force oneself to learn materials if he or she has no passion in it, especially when making career decisions.

use association, creative imagination and use retrieval cues

Association is a basic property of memorization process. When we try to remember new information, our brain is able to identify and retrieve stored memory that has a linkage or is similar to the new information. The memorization process contain a stage known as “memory consolidation and reconsolidation” for processing info (create new memory and reconstruct them with existing memory) (see post “memory process”). Association also applies to the retrieval or recall stage of the memory process. In the presence of memory cues or retrieval cues (imagine it as the reminders or clues), it is always easier and faster to recall existing memory from the past experience. Always associate new information to prior knowledge to enhance learning efficiency.

use image and visual aids

Our brain is really adapted to capture visual perceptions within seconds compared to what a camera can do. Some individuals are named as visual learners, they are well accustomed to grasp new information if they are visually presented and can be visualized in the mind.

organization

Organization is the process of systemize the knowledge. When information are organized in a systematic way with internal logical connections, understanding and remembering becomes easy. Identify logical relationships in the learning materials and improve understanding.

practice and use rehearsal techniques

Through repetition and rehearsal, information are better retained and more easily and accurately recalled. Specific information retrieval activates specific neurobiological-pathways. Both association and rehearsal techniques increase neuroplasticity or brain plasticity – a process that specific neurobiological pathways are activated with increased intensity. Practice also include the application of knowledge in real life and engage oneself in activities for what has been learned.

multiple sensory and multiple formats

When learning materials are presented in multiple forms and from multiple sensory perceptions (combinations of visual, auditory, olfactory and tactile inputs), the information is being reinforced multiple times and become easy to absorb and remember.

use distributed practice

Distributed practice is learning that is spread out across relatively long periods of time rather than trying to be massed all at once. For example, trying to remember a huge list of new vocabulary in a week. This task can be spread over into several months.

positive mental set

Positive mental set principle suggests that having confidence and will power in that the information can be memorized and things can get done – will increase the prospects of more efficient learning outcome

keep the brain busy

Neurobiology has identified our brain as the most flexible and adaptable organ that contain billions of neurons. The more we use the brain, the more active and responsive our neuron will be. Although aging causes decline in the number of neurons and responsiveness of the neuron, however our memory capacity is essentially unaffected if one practice healthy aging techniques. Because it is believed that we only use 1% of our brain power for cognitive activities and it is believed that new neuron cell can be continuously created during normal aging process.

exercise the brain physically and mentally

Physical exercise bring oxygen and nutrients to brain cells, refresh neurogenesis (a process new brain nerve cells are produced). Mental exercise such as meditation help reduce stresses.

minimize interference and distraction

A less distractible environment help reduce irrelevant signal and facilitate attention control and filtering out non-important information. A quiet environment in the library generally increase learning efficiency

Types of Mnemonics – a memory improvement strategy

Posted on October 15, 2013 by 6s79T

Mnemonics are a group of techniques that can be used to improve memory, facilitate learning. This categorization of mnemonic techniques is based on the three principles used for designing mnemonics – imagination, association, and location. VAK learning style model is applied here to classify mnemonics techniques into three broad groups: verbal/auditory mnemonics; visual/spatial mnemonics and kinesthetic mnemonics. Mnemonics are memory techniques that facilitate one in remembering specific information. Mnemonics are comprised of “cues” – verbal/auditory cues, visual/spatial cues – that are created to make information retrievable. This is done by associating a similar or dissimilar piece of information (cues) with the information needed to be-remembered. Many times mnemonic cues are from one’s existing knowledge base.

Verbal/Auditory Mnemonics

Within this group include some common verbal mnemonic techniques such as acronyms, acrostics, rhymes while others are less commonly seen.

acronyms is a word or an acronym with each letter represent one element or one member of the information to be remembered. The Word “Pen” can be used to remember the three components of the atom -proton, electron, neutron.
Acrostic is a sentence or phrase in which the first letter is used as a cue to recall names of information in order. The sentence “My Very Easy Method Just Set Up Nine Planets ” can be created to remember the sequence of nine planets (Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune, and Pluto)
rhymes is to put the information to be remembered into a poemHere is a mnemonic for remembering the rule of thumb for spelling (is also a spelling mnemonics): If one is unsure whether a word is spelled with the sequence ei or ie, the rhyme suggests that the correct order is ie unless the preceding letter is c, in which case it is ei.”I before E except after C,and when sounding like “ay” as in Neighbor or Weigh”
keyword mnemonics or mnemonic keywords method is a technique originally developed to help students remember new vocabulary in (foreign) languages, the technique has been extended to other areas as well including names of state capital, reading comprehension, biographical information, science facts and concepts. A keyword is a known word chosen that pronounces similar to the unfamiliar vocabulary to be remembered. And then an image that vividly described the meaning of the new vocabulary is associated with the keyword. The more similar in pronunciation between keyword and the new vocabulary, the more effective the keyword mnemonics will be.
pegword mnemonics: to remember a sequence of information linking each item to a number in the same order as the items comprise the information to be remembered.
phonetic mnemonics (also known as the major system or the phonetic number system or number-sound mnemonics ) is for recall strings of numbers, such as telephone numbers, addresses, password combinations or historical dates. To use them, one has to first learn and remember the number-sound association:
0=s;
1=t;
2=n;
3=m;
4=r;
5=l;
6=sh, ch, or soft g,
7=k, hard c, or hard g;
8=f or v; and
9=pto remember a string of numbers, first translate into the corresponding sounds and then fill in the vowels and create some meaningful words
music mnemonics: use song to remember information.

Visual/Spatial Mnemonics

method of loci involves associating information with known places, – most effectively – in the order of a person would move through the location. Some applications of method loci are also known as “memory places”. A Method loci mnemonic has been designed for remembering Shakespeare’s masterpieces by associating each piece to a location within a theater
image mnemonics: associate or imagine the word, concepts etc. into a picture
model mnemonics: picture the relationship between knowledge or a theory into an organized model. for example to remember “memory process”, organize them into a pictured model:

Organization Mnemonics

grouping or chunking: this is the method to group similar information or subjects into one chunk of information to ease the remembering.
organize (lecture) notes: this is a very common practice for students, presenters to organize information to facilitate memory retreival
- notecards, flashcards
- outline
- Cornell system: main ideas or questions are written in the left margin or left column and the details or answers are organized in the right column

Kinesthetic Mnemonics

this principle can be applied to the learning of new materials by using marking the text materials (highlighting, underlining, writing notes beside the text) or writing down important points while reading books or listening to lectures.

Mnemonic techniques are not replacement for studying or learning. Mnemonic techniques have been used by instructors in the classroom setting to enhance school success. Students with learning disability have been extensively taught using mnemonics. The effectiveness of mnemonic strategies has been evaluated in numerous studies in an experimental setting. Although consistency in effectiveness has been observed for many mnemonic methods, it is however being argued that these results are obtained under very artificial experimentally designed setting, the real results in the classroom setting are actually very mixed. Other arguments include the fact that mnemonics itself could be forgotten. No logical reasoning can be found in the mnemonics. They do not help in understanding the information. The learning process of the mnemonic itself could be time consuming (see post “I do not believe in mnemonics”). There are many examples of mnemonics applied in different areas of study; and it is noticeable that there are databases collecting mnemonics in a specific area of studies such as in the field of medicine or biology. Here is a site collecting medical mnemonics: Medical Mnemonics .com: World’s Database of Medical Mnemonics.

Selenium, Memory And Cognitive Function

Posted on October 12, 2013 by 6s79T

Research have established linkage between selenium and cognitive function. Selenium deficiency associated with aging increases the risk of cognitive impairment. Selenium is a trace element that is essential for the human body. Selenoproteins are selenium containing protein whose biological function require the presence of selenium. Selenium attach to the protein via amino acid cysteine. Among the group of selenoproteins identified, glutathione peroxidase, thioredoxin reductases and iodothyronine deiodinases are the most thoroughly characterized selenoproteins. Glutathione peroxidase and thioredoxin reductases belong to the class of antioxidant enzymes which are involved in the redox reaction and are part of the body’s natural defense system for neutralizing free radicals and reactive oxygen species. Free radical is one of the main causes of aging. They are super reactive oxidizing agent, they oxidize other molecules including macromolecules important for biological processes. When protein , DNA and cellular membrane and intracellular organelles are damaged by reactive oxygen species (free radicals), essential biological processes are disrupted and cellular structure are damaged. Selenoproteins glutathione peroxidase, thioredoxin reductases and iodothyronine deiodinases protect brain (and human body ) from free radical damage.

Cognitive function declines naturally with age. Studies have shown that selenium supplementation slows this aging process. Brain oxidative stress is one of the causal factors in brain aging. Not only antioxidant selenoproteins clear free radicals in the brain. Selenium in the brain can also remove beta-amyloid plaque. Beta-amyloid is neurotoxic. Amyloid is fragment of a protein called amyloid precursor. In healthy brain, beta-amyloid do not accumulate – that they are degraded and eliminated. However, increased beta-amyloid plaque were detected in the Alzheimer’s brain. It accumulates in the nerve cell and ultimately initiates the disease of the brain neuron. Researchers have found that beta-amyloid oligomers induce some of the symptoms of Alzheimer’s disease by competing with insulin for insulin receptor, thus impairing glucose (energy) metabolism in the brain. Research suggests that selenium is able to limit beta-amyloid production in the brain including hippocampus – the region of the brain that is important for long term memory (explicit memory) formation. Dietary selenium deficiency was correlated with elevated level of beta-amyloid plaque in the brain neurons.

Another function of selenium is its detoxifying chelating property that it can bind to toxic heavy metals (e.g.. mercury). This property improves general brain health and protect brain form environmental pollutants and toxic chemicals.

The brain is the organ that the selenium depletion occurs last. Whenever selenium level decreases, the brain is the last place that selenium levels drop, suggesting its importance in the brain. Several longitudinal clinical studies revealed that selenium status (measured by the plasma selenium level) decreases with age and this decrease correlates with the extent of cognitive impairments. More evidence comes from studies for elderlies who live in the geographical regions where the soil is deficient in selenium and the people living in the region were subject to long-term selenium deficiency. Results from these studies suggest that a long-term chronic deficiency in selenium is associated with increased risk and incidence of cognitive impairments.

Evidence from some medications that have the side effect of inhibiting the activity of selenoproteins also point to the role of selenium in maintaining cognitive health. One such drug is statin which is used to lower cholesterol level and prevent cardiovascular diseases. It was observed that statin users were showing 100% cognitive decline.

Optimal levels of selenium can be maintained via dietary supplements or through diet. The recommended dietary allowances (RDA) is 55 mcg. Optimal level can be 100-200 mcg as long as the supplementation do not exceed 400 mcg. Plasma selenium level can be used as the reference for optimal level determination of supplementation. Over dose of selenium can cause selenosis (see post “Selenium, Selenoproteins And Health”).

I Do Not Believe In Mnemonics

Posted on October 9, 2013 by 6s79T

I have never heard of the word “mnemonics” until I am so exhausted recently and is worried about my memory may not be as sharp as when I was young after facing a daunting project challenged me so much. I went to the internet trying to figure out how to prevent memory loss – a very serious and important question during which time I finally bumped with the techniques known as Mnemonics – after doing a thorough search for what is really mnemonics techniques -I made the conclusion – this is not for me. Perhaps it works for many people.

Here is a summary of what mnemonics is all about: Mnemonics or mnemonic device is any learning technique that aids information retention. Mnemonics comprise of a groups of techniques (a device, procedure, or operation) that translate the information into a form that the brain can retain better or can be recalled more easily through “Mnemonic cues” inherent to each specific methods. Most of the time, a mnemonic is a specific reconstruction of target content intended to connect new information more closely to the learner’s existing knowledge base.

Mnemonics using verbal or auditory tricks are the most common form – they involve the application of acronyms, rhyme, acrostic (phrases). Whenever there is something to remember, no matter for what subject be it medicine, biology, physics, music or numbers and lists, mnemonics can be designed to facilitate memorization. One simple example of using acronyms to remember the particles comprise an atom is – PEN proton, electron, neutron. Acrostic is a sentence or phrase in which the first letter is used as a cue to recall names of information in order. One popular example of acrostic is to remember the sequence of nine planets (Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune, and Pluto). They can be designed using many short sentences, one example is: My Very Easy Method Just Set Up Nine Planets

A rhyme (or ode) mnemonics puts information in the form of a poem. The method of loci is to use the familiar spatial location and associate them with new unfamiliar items to be remembered. For example, one is usually very familiar with what objects are in the room, method of loci mnemonics is to link each piece of new information he or she wants to remember to one of the loci or object in the room of their house. I did not list the example for these two, because I can not remember poems and had never practiced this trick, partly due to the fact that my native language and before graduate school education is not learned in English.

Another reason is: I do not find there are logical thinkings or logical connections in these memory tricks. They may be useful for remembering many factual knowledge. But I find I am becoming increasingly unmotivated to use these memory tricks because information lookup is so easy nowadays on the internet and because of the widespread usage of smart phones. As long as one’s job nature or a task doe not require instant retrieval of factual memory, I can always resort to the easily accessible vast knowledge base on the internet to do repetitive memory exercises, I find this is more effective for me than to get myself comfortable to learn the mnemonic techniques itself if my mind is not oriented to remember some types of information such as telephone numbers, long list of grocery items.

There are a variety of other mnemonic techniques not mentioned here including keywords, pegwords, spelling mnemonics, phonetic mnemonics, number-sound mnemonics, imaging, modeling, organization (notecard, flash card) or grouping/chunking (for more detail see post “types of mnemonics”). I do prefer some of them and had used them in the past to facilitate learning experience, especially in dealing with exams at school or for understanding of systems of (theoretical or applied) knowledge. It appears that memory techniques applies to each individual differently according to the learning style model known as VAK model. VAK model categorizes learning style of an individual into three major groups: visual learners; auditory learners; and kinesthetic learners.

How To Focus Attention

Posted on October 4, 2013 by 6s79T

Attention is an integral part of how we remember things. The attentional control component of the working memory is crucial for creating memory for input information (see post “The Role of Attention For Working Memory”). Some people can concentrate better than others and their productivity may significantly higher while others maybe more prone to be distracted by external or internal disturbances. The capacity to focus and concentration affect how efficient or effective we learn new things, adapt to changing environment. Attention or attention span, the same as the brain, is fully trainable. The more effort we exert, the better outcome will be. When one is focusing – neuron-circuits in the prefrontal lobe of the brain are being activated where complex neurobiochemical events are involved. Attention span measures the amount of time a person can concentrate on a task without being distracted. Attention span is related to sustained attention or vigilance which reflects the capacity of an individual for staying alerted for a sustained period of time for repetitive activities. Attention span also varies with a person’s interests or motivation. If a person is doing something he or she is interested in and/or is enjoyable about and is motivated, the attention span will be longer. Many lifestyle habits can shape and improve attention span. Some modern technology could adversely affect the attention. Internet is a vast resource of information, but also a vast distractor because one can move and jump from one page to another easily and get lost by what is originally intended to focus on, making completing the task less efficiently. Some practices and strategies should improve our focus, if tailored to one’s specific learning style. Some people are good at learning new things if they can be presented in a visual context, others maybe better at absorbing materials if they can be read aloud or being involved in a conversation. Kinesthetic learners (athletes, artists and etc.) are those known as doers, they learn skills by actually doing it or learn knowledge accompanying with some physical activities. Here are a list of tricks and strategies one can use to improve focus in practice, whether in a working office, at school, in a conference room, or trying to finish a project.

Make a list of keywords or reminders for the task to be completed and prevent being distracted by external stimuli and internal random thoughts.
Prioritize tasks, distinguish those tasks that can not be procrastinated.
Limit the simultaneous tasks to two. Studies has shown that human brain is less efficient in keeping tracking of more than 2 tasks at the same time. Plan (schedule) and allocate the daily tasks. Don not overload daily goals.
Focus only on a few manageable intermediate goals at one time period.
Create a less distractible environment
It has been shown that the optimal attention span is around 40-50 min, switch to a short relaxation activity such as music, conversation with somebody, or short physical activity and resume after that
Use timer, leave ample time before scheduled events and avoid hasty and rush
Use positive state of the mind and motivation, make full use of personal interest and enjoy the tasks
Organize the tasks into “chunks”. Psychologist use “chunking” to refer to group the information into manageable pieces and absorb one piece at a time
Use combinations of sensory perceptions – use imaginations, read (silently or loudly) to oneself.
Practice meditation, relaxation or breathing exercises, especially if is facing some stressful events (see post “How stress affect memory”). Stressful event can only focus a person on the stressful event itself, but it will distract a person from doing other things.
Exercise relieves stress and improves concentration by supplying brain with refreshing oxygen