Dr. Joseph Mercola is one of those outspoken physicians who has ardent admirers and vehement detractors, with just a few like me in the middle who appreciate his research and overall message regarding health. Today, I am sharing a link to an important blog post of his that addresses the side effects of psychoactive medications, primarily antidepressants and anti-anxiety drugs. His post is chock full of data that I think is well worth sharing. Check it out here: https://articles.mercola.com/sites/articles/archive/2019/10/05/side-effects-of-antidepressants.aspx?utm_source=dnl&utm_medium=email&utm_content=art1ReadMore&utm_campaign=20191005Z1&et_cid=DM372237&et_rid=722777118
Author Archives: Tamera
REM Sleep and Memory
We all know that getting a good and full night’s sleep is important for our health and mental functioning, and a growing body of research helps us understand more and more just why this is so. A study published in the journal Science and funded by the National Institute of Neurological Disorders and Stroke, part of the National Institutes of Health, shows us one more piece of this very large puzzle.
Researchers in the US and at Nagoya University in Japan found that a hormone in the brain may be involved in actively forgetting unnecessary material when it is activated in the brain during REM sleep. Sweeping away unnecessary material is an important function during sleep, and this study helps show that REM sleep is important in making decisions about what is worth storing and what is worth shedding.
This research has implications not only for memory disorders but for enhancing learning, as well. Read a summary of the study at Science Daily.
Neuroscience and Music Therapy
A National Institutes of Health-Kennedy Center joint initiative intends to study the potential for music to impact neurological conditions and related disorders. NIH is contributing $20 million over five years, with funding also coming from the National Endowment for the Arts.
Music lovers intuitively know that music affects our health, and it is exciting to see science getting behind it to find out how the brain is affected. For more information, please see this NIH news release: https://www.nih.gov/news-events/news-releases/nih-awards-20-million-over-five-years-bring-together-music-therapy-neuroscience?fbclid=IwAR1GWgivTL6o8v7JJyIYK6ORNvG-ycEnFKqxkHCEK3j8kqXTktP2L5T5Cq8 .
Neurofeedback and PTSD
One of the things I wish most often in my work is that some of the people who need to do brain-training the most could afford to do so, because the reality is that many can barely afford to keep a roof over their heads. This is why, despite many business coaches saying that it’s a bad plan, I do offer sliding scales when someone reaches out to me.
So, it’s exciting for me when programs are established to meet the most vulnerable in our population. This 12-minute video from the Salvation Army is an introduction to several success stories from a clinic that was set up in a homeless shelter in Los Angeles. It was done with the help of a local neurofeedback provider with a great reputation, and the non-profit they established called Homecoming4Veterans. I am in no way affiliated with the Salvation Army project or EEGInfo, but I am proud to have been listed as a provider for Homecoming for Veterans for over a dozen years.
If you’re interested in learning more about neurofeedback, please reach out and contact me. If you wish to learn more about the good work that Homecoming4Veterans offers, homecoming4veterans.org has several videos on their website.
“Neck-Up Checkups”
Yesterday, I had the privilege of listening to neuroscientists from the University of Texas at Dallas speak about the concept of cognitive fitness. Dr. Gamino and Ms. Zientz were inspiring in their cutting-edge approach that focuses on optimizing the brain you’ve got by activating the frontal lobes of the brain. They shared with us that they want to take people beyond merely meeting medical-testing benchmarks for symptom-free performance and help people be their best selves.
Their research has been with middle school students. They also work with mid-career folks, especially active military, first responders, and business executives whose doctors say they have recovered from TBIs, yet the individuals still don’t feel quite themselves. They pointed out that, most of the time, we don’t really start worrying about cognitive decline and how to reverse it until late in life, and they want to change that. As one of them quipped, no one waits until age 65 to start brushing their teeth, so why do we think we need to wait until we’re older to worry about brain function? It’s time for us to start thinking about what they called neck-up checkups.
The presentations really resonated with me, as optimization is my approach to brain training using neurofeedback. I was especially struck by some of their upside-down approaches to increasing academic performance—like highlighting the filler in a paragraph and leaving the main points untouched as a way to teach the brain to filter out extraneous data.
Because UT-Dallas is partnering with INOVA to teach what they call their SMART program for increasing learning and brain performance, I am hoping to attend training with them later this fall. If all goes well, I’ll share more later. In the meantime, Ms. Zientz recommended a book written by one of their colleagues, Dr. Sandra Chapman, called Make Your Brain Smarter. I just ordered it, so I can’t give you a review, but she says it’s full of helpful tips. Dr. Chapman also has a TED talk. The topic is not quite what we learned in the workshop yesterday, but it’s definitely worth 12 minutes of your time. You can access it here: https://www.youtube.com/watch?v=xh8el8m9mLM
Lab-Created Brain Waves
I’m a little behind in blogging, but just in case you haven’t seen it, scientists at the University of California-San Diego have managed to take stem cells and grow them into tiny brain-like structures called organoids that actually produce brain waves. The waves resemble the patterns in pre-term babies.
Many of you have heard this via news programs, but for those who haven’t, Science Daily wrote a nice summary here. In the summary, one of the researchers says that the organoids almost certainly do not have consciousness, and that the purpose of the project is to explore neural networks and disease. There is an emphasis in the research on ethics, which is likely one of the most important pieces of this type of research.
Supplements for ADHD and Autism
Nourishing our bodies properly is vital to brain health and, in turn, to mental health and well-being. However, nutrition is also the purview of licensed nutritionists and physicians. Being neither, I do not provide my clients with nutritional advice.
That said, I DO share books and articles that may be beneficial, and The ADHD and Autism Nutritional Supplement Handbook, by Dana Godbout Laake and Pamela J. Compart appears to me as a title well worth sharing.
It provides guidelines on safe supplementation, using supplements to address specific signs and symptoms, metabolic processes, the impact of nutrients on impaired bodily systems, metals and toxic interactions, and a brief overview of special diets. The book is written to serve as a guide rather than be read front-to-back, so it is a quick and easy reference to provide the reader with relevant information. It also contains a strong bibliography of other helpful books, as well as peer-reviewed scientific literature.
I have a copy in my office for my clients, and if you’re interested, you may find this title by ordering through local booksellers (I am a fan of Bard’s Alley) and major book retailers.
Six Hours of Sleep is Not Enough
Sleep is a big deal for most of my clients. For some, it’s because their stress levels and brain activation patterns disrupt their sleep. For others, it’s because family obligations or family members prevent them from getting a full night’s sleep. And, for a third group, it’s because what is called their sleep hygiene is bad (read: staying up too late and other unhelpful habits).
No matter which category or categories these folks might fall into, ALL would be better off with a good night’s sleep.
Neurofeedback often relaxes the body enough that more and better sleep becomes possible. Surprisingly, the improved ability to get a good night’s sleep doesn’t please some in our go-go-go society. I once had a client who consistently only slept from 2 am to 5 am every weekday. After between 5 and 10 sessions of neurofeedback, she complained to me that she couldn’t get anything done the night before our appointment because she’d fallen asleep at 11 pm and didn’t get up until her alarm went off at 5 am. Doubling her sleep from three to six hours was, until we spoke about sleep as a priority, a problem. Eventually, this person recognized the benefits of improved sleep, but I wonder whether the pressure of a must-do lifestyle eventually caused her to force herself to stay awake more.
Please don’t let sleep become a low priority in your life. This article from Fast Company examines a study published in the journal Sleep which shows that even six hours of sleep wasn’t enough to function well, although study participants thought it was. The study found significant decreases in cognitive abilities of those who went for an extended period sleeping six hours a night, and these decreases were just as bad as the segment of participants who got almost no sleep at all. You can read the study itself here.
When You Think You Cannot Afford Neurofeedback
Neurofeedback is an excellent investment. In exchange for only about 40 hours of brain training sessions, you get the possibility of improving your entire life by making long-lasting and significant changes in how your brain functions for you. Those changes might show up as feeling calmer and less angry, getting better grades at school, performing better at work, simply feeling better in your own skin, or a myriad of other results.
Despite the wide range of potential benefits of neurofeedback, however, some people who explore neurofeedback feel that it is too expensive for them to pursue. I get that and may be able to help.
First, though, it is important to remember that with most practitioners, you are getting a one-on-one service, and personal service means paying for the time and expertise of that person. You’re not being treated like the next number in a long, anonymous line; you are being treated like the unique person with unique brain that you are. And, because neurofeedback happens generally twice a week (sometimes even more, if you want to move more quickly), that one-on-one time starts to add up financially. It’s important to keep the end goal in mind and remember that if training your brain to be different is a priority to you, it is a priority worth finding a way to afford.
For some, though, it isn’t a matter of making neurofeedback a financial priority so much as it is paying for it at all. Because my intention as a practitioner is to help as many people as I can, I try never to turn anyone away who wants to do neurofeedback but struggles to see a way forward financially. I have three options for such people:
- Payment Plans. The benefit of running my own practice is that I can adjust payment arrangements to match your needs. I am willing to stretch out the cost of neurofeedback payments to the point that they are affordable, and I have never charged interest to do this. If you want a payment plan, just ask. This is my most popular option.
- Discounts. When you have multiple people in the same family who wish to do neurofeedback, I will offer sessions at a reduced rate.
- Sliding Scale. I am willing to do a sliding scale for those who, even with a payment plan, could not manage a cost that is about equivalent to paying for braces. Right now, my sliding scale spot is taken, but if you want me to consider sliding scale, I will explore it with you. Also keep in mind that I offer this for those who cannot afford neurofeedback, not for those who do not wish to pay for it.
- Home training. Learning to do neurofeedback for yourself at home is also an option. It has its own costs in terms of education and investment of time to master the process, but training yourself or a family member is absolutely do-able. I teach people to home train, and it is an excellent option for those who want multiple family members to do neurofeedback or who have brains that may require far more than 40 sessions.
If neurofeedback is something you want to pursue, but the cost is daunting, don’t hesitate to reach out. It’s likely that, together, we can find a way forward for you.
Calming through the Vagus Nerve
The vagus nerve is actually two sets of nerves that drive the parasympathetic nervous system, or the part of the nervous system involved in slowing down and calming the body’s responses to the world. Stimulating the vagus nerve means triggering the process of calming, and this process has been the subject of intense interest over the past few years, because it can be involved in things like lowering stress, reducing depression, and reducing seizure activity.
Discussion of the vagus nerve can be complicated, but this lifestyle article from The Cut offers an enthusiastic and simple explanation of why this is good and important. Check it out here: https://www.thecut.com/2019/05/i-now-suspect-the-vagus-nerve-is-the-key-to-well-being.html
How You Fuel Your Brain Matters
This blog post from Harvard Health Publishing is several years old, but the information is good. Too many of us forget that how we fuel our bodies fuels our brains, and how we fuel our brains affects us both physically and emotionally. A colleague of mine once said that failing to fuel our bodies properly with whole and nutritious food is like putting ice cream in the gas tank of your car and expecting the engine to run.
The article also uses the automobile analogy, and it includes links to studies that address diet and mental health. Click here to read, and let me know what you think!
Havening and the Brain
Just yesterday, I was introduced to a psychosensory modality called havening, and it has intrigued me enough that I want to share information about it with you.
Brothers Dr. Ronald Ruden and dentist Steven Ruden found that a form of gentle, healing touch creates changes in the brain that remove the neurochemicals which associate strong emotional reaction with memories. They say that the touch technique elicits delta waves in the brain (delta waves are associated with unconscious thought and sleep) and called their touch technique Havening or Delta Techniques.
Their website recommends that if you have serious trauma, it is best to work with a certified Havening professional who is also a licensed mental health care provider. In other cases, one may work with a coach or even self-apply the technique.
The inventors place their havening technique under the same umbrella as EMDR, EFT, and TFT, and it appears that havening may not cause the same kind of abreactions that EMDR might. However, havening is a relatively new tool with lots of applied work but no research behind it.
www.Havening.org has a whole host of information, including a page of videos.
I really like this YouTube video by Dr. Robin Youngson, because it shows how you can apply havening techniques on yourself in the privacy of your own home with his guidance. The video is just over a half-hour long.
www.YouTube.com/watch?v=Qlz-sye89ec
If you decide to try this, let me know what you experience and think about it!
Violent Video Games and Brain Changes
Many parents of clients ask me about the impact of violent video games on the brain, and now, finally, there is a study that examines exactly that. This study is small and, like all cutting-edge work, needs to be replicated, but it is a strong sign that violent video games make changes in the brain.
A presentation at a meeting of the Radiological Society of Northern America showed fMRI scans of young men who gamed for a week compared with those who did not and found changes in the part of the frontal lobe responsible for controlling emotion and aggressive behavior, according to an article in the UK’s Daily Mail. The study also showed that the changes diminished after a week or so of no gaming.
Please do not take one presentation at a meeting as a sign of scientific proof; it is merely an opening into exploring this issue. You can read the Daily Mail overview here. Be forewarned it has a large amount of advertising and pop-ups on the page.
Neurofeedback in Woodbridge
A rare opportunity has arisen for those of you seeking neurofeedback training who may be in Woodbridge or nearby in Prince William County. One of the best practitioners I know, Karen Duncan, has openings in her private practice.
Karen has been in the world of neurofeedback for close to 20 years and has been teaching others how to do it for over 15 years. People seek her out from all over the world to learn her techniques and receive advice, and those who are familiar with Brain Trainer International know that she has been at the forefront of their training program for over five years.
Karen is lovely to work with—patient, intuitive, and effective.
If you are close to her office and have been considering neurofeedback training, now is the time to act. I can assure you that if you wait, you’ll miss out.
To get started, you can reach Karen at 703.220.5818 or KarenDuncan@comcast.net.
Vitamin Deficiencies Linked to Panic Attacks
When it first came out, I missed an important article about the link between low levels of vitamin B6 and iron in the blood of those who visited emergency rooms for panic attacks or panic-induced hyperventilation, so I want to share it with you now. Check out this article in Healthy Holistic Living, which reports the 2013 study conducted at Okayama University. A copy of the ground-breaking study itself, which suggests that low serum levels of B6 and iron are involved in panic attacks, is available here. This is one of many studies that are beginning to point the way toward understanding how we eat and how our gut functions affect our emotions and well-being.