Author Archives: Tamera

Researchers Say Exercise Beats Meds to Improve Mental Health

Researchers from the University of South Australia published a review in the British Journal of Sports Medicine that calls for exercise to be a first-line approach for the treatment of anxiety and depression, according to a summary in Neuroscience News. They say that exercise interventions of less than 12 weeks showed good results—better than medications, especially for anxiety, depression, distress, post-partum depression, healthy people, and those with kidney disease or HIV.

Their review is considered the most comprehensive to date, covering more than 128,000 participants in various studies, and lead researcher Ben Singh laments that exercise is not given the credit it deserves.

You may see the Neuroscience News summary here and an abstract of actual review here (the full review is behind a pay wall).

For more in-depth coverage of the subject of exercise and brain health, I recommend psychiatrist Dr. John Ratey’s book Spark: The Revolutionary New Science of Exercise and the Brain. It’s an older book, from 2008, but the first few chapters in particular are likely to convince you that vigorous exercise is a great resource for those who have the capacity and support network to move their bodies to improve mental health.

Alpha Waves Calm PTSD-Related Nightmares

According to an article in Neuroscience News, researchers at Virginia Tech have been studying the fact that individuals with PTSD do not have diminished levels of certain neurotransmitters–norepinephrine and serotonin–during REM sleep as they should, which seems to result in a failure to inhibit fear memories and, in turn, bad dreams.

They used this information and found that when they lowered norepinephrine and serotonin levels in the brain, the rhythmic connections between the front of the brain where executive functions are processed, called the pre-frontal cortex, and the emotion-memory processing part of the brain, called the amygdala, were strengthened.  (Those connections are important because one cannot be calmly aware and upset at the same time.) Then, to break the cycle of fear-related dreams, the researchers tried first to increase theta brainwaves, which did not work, then worked to increase alpha waves in the brain, which did work.

Most neurofeedback practitioners understand that alpha waves are important. Called alpha because they were the first brainwaves that researchers discovered over 100 years ago, they are easy to find, because in well-functioning brains, the alpha frequency activates and is easy to detect once one closes her eyes. The alpha brainwave serves as a bridge between internal and external awareness and can be developed through practice. Creating more alpha, up to a point, is calming for almost everyone.

The Virginia Tech researchers increased the alpha frequency in their study using auditory stimulation, but there are other ways to increase alpha, including meditation, neurofeedback, and brainwave entrainment devices.

You may access the Neuroscience News article here. The published study in the Journal of Neuroscience is behind a pay wall, but you can read the abstract here.

Respect for a Pioneer

Although this name may not mean much to most of you reading this, if you have ever had a neurofeedback session or loved someone who has, you have benefited from the pioneering work of Sue Othmer. She and her husband Siegfried are largely responsible for taking neurofeedback out of university laboratory settings and a rarified Beverly Hills psychological practice into the world. Together, they brought neurofeedback to the masses, and the entire field now stands on their shoulders (along with those of Dr. Barry Sterman and Dr. Margaret Ayers).

I never had the pleasure of meeting Sue in person, but I learned from her and still use some of her protocols and teachings in my work. I have enormous respect for her kind manner, deep intuition when it came to running neurofeedback sessions, and clarity of speech when explaining her concepts. I learned yesterday that she has died, and I ask each of you to pause and respect in your own way not only Sue, but all the teachers who have brought you to where you are today.

If you would like to know more about her, here is a link to her biography.

 

P.S. On 2/10, I received a copy of her obituary. For those interested, here is a synopsis of quite a life.

Sue Othmer

Feb. 1, 1944 to Feb. 3, 2023

Susan FitzGerald Othmer, resident of Los Angeles for some 52 years, died at West Valley Post Acute skilled nursing facility on February 3, after three years of declining mental health.

Sue was a lover of nature who became a neuroscientist in the observational, naturalistic tradition of Oliver Sacks. The youngest of four, Sue was the mother of three children, a teacher and organizer, an extraordinary therapist and clinician, and a pioneer in neuroscience. Her life is best understood through the impact she has had on those around her. Unflappable, calm in the face of hardship, Sue navigated life with an even keel, a happy disposition, an incredible degree of self-sufficiency—always predisposed toward the positive, even in the face of severe adversity.

Sue was born February 1, 1944, in Boston, but grew up in Anchorage, Alaska, and in Bethesda, MD, where her father, Joseph Harold FitzGerald, served on the US Civil Aeronautics Board. Sue graduated in 1962 from Parkway High School in St. Louis, where her father was then President of Ozark Airlines. Sue took up the study of physics at Cornell. She was the only female in a large class, graduating in 1966 magna cum laude and with selection to Phi Beta Kappa. In this pursuit, she followed in the footsteps of her mother, Ruth Milliken FitzGerald, who had studied physics at Oxford, where she met her future husband. He was studying law as a Rhodes Scholar from the University of Montana.

In 1964, Sue married Siegfried Othmer, who was pursuing his Ph.D. in physics at Cornell. They had met in 1962 at a Ravi Shankar concert. For Siegfried, it had been love at first acquaintance. After graduating in 1966, Sue began graduate work in neurobiology at Cornell under Frank Rosenblatt, inventor of the Perceptron, the first modern neural network. Sue was investigating attentional mechanisms in the cat using the then-novel technique of EEG evoked potentials.

In 1968, their first son Brian was born. With a family move to Sherman Oaks in 1970 so that Siegfried could pursue a career in aerospace research at the Northrop Research and Technology Center, Sue continued her research at the UCLA Brain Research Institute under its Director, Ross Adey. The tragic death of her major adviser in a sailing accident in 1971 aborted her trajectory to a Cornell Ph.D. As UCLA had no provision for the transfer of graduate student credits, the journey to a Ph.D., already nearly complete, had to be abandoned.

 

In 1971, Sue founded the Topanga Canyon Docents, which she then led for nearly two decades. The primary purpose was to offer experience of the natural environment to our school-age children. At age 2, Brian started showing marked behavioral difficulties that presented ever more of a parenting challenge going forward. Karen was born in December 1973. By the age of seven months, Karen was exhibiting neurological deficits. A brain tumor was diagnosed, and after a series of unsuccessful medical procedures Karen succumbed at the age of 14 months. Kurt was born in November 1975.

Brian’s behavioral difficulties evolved into a seizure disorder that was managed medically, but major behavioral problems remained, and family life was severely challenging. In 1985, Sue had the opportunity to evaluate an experimental procedure called EEG biofeedback—now known as neurofeedback—that had been discovered somewhat fortuitously at the Sepulveda Veterans Administration Hospital by UCLA psychologist M. Barry Sterman. The method worked wonders on Brian’s remaining problems, resulting in his being able to go on to college a couple of years later.

It had become clear that Brian’s behavioral problems had to be understood in a physiological rather than a psychological frame. And it was equally clear that these behaviors could yield to a targeted training model—neurofeedback.

Sue and Siegfried decided to pursue the further development of this novel therapeutic method, and in this manner, Sue was able to return to her field of professional interest, neuroscience, while also meeting Brian’s needs.

Brian’s seizure disorder could not be brought fully under control with the medications, and he remained at great risk from spices in the diet. He succumbed to a nocturnal seizure in March of 1991, just months before his graduation from Cal Poly San Luis Obispo. Brian had had six good years with the neurofeedback. He was at the top of his class in computer science, and was selected for the math honorary, even though he had not been a math major.

In the late nineties, Sue made the pivotal discovery that with her method, the training had to be highly individualized for best results. This finding then drove subsequent protocol development, extending the field into entirely new terrain. Protocol developments were presented both in training course manuals and in Sue’s Protocol Guide, which is now in its seventh edition. Sue also played a key role in the annual conferences that brought the practitioner network together both in person or on-line. Sue’s findings are likely to have a major impact on the field of mental health.

Sue Othmer lived her life with dignity and purpose, and in a spirit of acceptance of what life dished out to her. Her mission in life was fulfilled in abundance. Sue is survived by her husband Siegfried Othmer, their son Kurt Richard Othmer, their grandson Colton Dean, and by an elder brother, Joseph Knowles FitzGerald of Moraga, CA. Two older sisters are deceased: Jean FitzGerald Jackson Seglie of Washington, DC, and Helen FitzGerald Cserr of North Dighton, MA, professor of physiology at Brown University. Remembrances may be sent to Siegfried@eeginfo.com. Memorial donations may be made to the Brian Othmer Foundation in the furtherance of Sue’s mission. A memorial service is being planned for March 18.

 

 

How Much, How Often to Train?

When neurofeedback first emerged from a neuroscience laboratory at UCLA in the 1970s, it was to a psychotherapy office in Beverly Hills. The clinical psychologist there offered neurofeedback the same way one typically does psychotherapy—once weekly. Since then, however, various practitioners with various philosophies have developed their own approaches to how much and how often to train.

You will find that psychotherapists who have discovered the power of neurofeedback and want to integrate it into their mental health care offerings still tend to provide brain training during their psychotherapy sessions, one-to-four times a month, with the actual brain-training portion of the session lasting perhaps 20 minutes.

Then, there are practitioners of neurofeedback spin-off modalities such as pIR HEG (passive infra-red hemoencephalography) who also offer sessions once weekly, but for 30 minutes. They have found that doing more than 30 minutes of training in any given session can lead to over-training and rebound effects, meaning that whatever you’re training to reduce bounces back even more strongly not too long after finishing that day’s training. Even when twice weekly pIR HEG sessions happen, they seem not to get a person to the finish line any faster. This is once instance in which I agree with the once-weekly approach.

However, with standard EEG neurofeedback, we have progressed in our thinking and have found that multiple and longer sessions each week bring fast and lasting results.  In fact, some practitioners until recently offered five-day intensives in which trainees engaged in neurofeedback training for many hours each day. This method benefited individuals who either didn’t have a practitioner near their home or who wanted to hurry up and be done with sessions (often, busy executives who traveled intensively).

Many of my colleagues, however, are at neither the extreme of stringing out sessions to once or twice a month nor of training for many hours each day. This is because we have found that once-weekly sessions still require the same number of sessions to make results “stick” without requiring a series of follow-on tune-ups that some recommend.

We have stepped away from being caught in the psychotherapy model and instead operate on what we believe is a better practice for most types of neurofeedback—a once and done model of training at least twice weekly, and finishing up altogether in only five-to-six months. If you come to my office, then, you can plan on two one-hour sessions each week, with about 40 minutes of actual brain training per session. The reasoning behind this approach is that, in the beginning, any results from neurofeedback last only 12-24 hours, depending upon the person. If one trains twice weekly, that provides more productive and relaxed time after sessions each week. As sessions progress over time, the results spread out to last days at a time, and then to last, period.

Some people do prefer to train even more intensely. Typically, a more intensive schedule would start out with sessions initially every three or four days, then taper down to twice a week as the results build. It is also fairly common to have individuals who are on super-tight schedules who wish to train still more frequently, with daily or even multiple times daily sessions. This is common among college students home for break or younger students with busy summer camp and travel schedules.

The twice-weekly framework becomes even more beneficial when one is sick or traveling. If one falls ill and misses a once-weekly session, that means no training occurs for two solid weeks (yes, they can reschedule, but life in Northern Virginia often means the calendar fills in around regularly scheduled appointments). If a trainee misses a twice-weekly session, that second session in the week is already built in to daily life, so there is a reduced chance for backsliding.

This whole topic of how much and how often to train can end up being confusing to a person who wants to pursue brain training but isn’t sure what the best approach for them or their child may be. My bottom line is that I want my trainees to come for sessions as often as they can without it being a burden so that they can finish up as quickly as they can, and hopefully never needing to return for “tune-ups.” For the average person, this means around 40 sessions, with my normal range going from 25 to 50 sessions. I have found that those who stop after only 20 sessions have their results fade over time, and returning for another 10-20 sessions seems like a waste. I won’t do that.

If you are considering neurofeedback and aren’t certain about how training could fit into your calendar, call or email. If it doesn’t sound like a good time to be doing training, I will tell you that.

The Science of Sleep

What we know about sleep and its importance has changed quickly over the past 20 years. This article at BioSource Software company is not a scientific study, but it provides an excellent overview of our current understanding of what happens during sleep, what happens as we age, and what happens when we deprive ourselves of sleep or do not sleep well. The beginning of the article is more neuroscience-oriented, so if you find it confusing, scroll down and you’ll find more straightforward information. It also contains a link to an interesting TED talk.

https://www.biosourcesoftware.com/post/neuroscience-breakthroughs-since-graduate-school-part-1-sleep?utm_campaign=bcf25976-9931-462a-81da-667a1479f599&utm_source=so&utm_medium=mail&cid=77f2c702-650a-4bc9-a4b4-efff12e15c89

 

Brain Energy

One of the many reasons I stepped away from psychtherapy as a career path is that I did not believe that the diagnositic criteria laid out in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V, used for diagnosing mental illness in the US) makes sense. Many of my neurofeedback colleagues–as well as psychotherapists around the country–agree with this. Now, others are bringing this concern to public attention.

Harvard psychiatrist Dr. Christopher Palmer has recently published a book entitled Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health—and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More. The main idea behind this book is that disruption of metabolic energy systems in the brain at the cellular level are behind mental illness. He explores this biochemical theory of mitochondrial dysfunction as it relates to epigenetics, hormones, inflammation, sleep cycles, eating and drinking, and life challenges.

This book challenges mainstream assumptions and yet, hopefully, will be pointing us toward more helpful and long-term approaches to how we think about and resolve mental health disorders.

If you don’t have time to read the book, this discussion with Dr. Palmer on the podcast Everyday Wellness is also interesting and informative: https://cynthiathurlow.com/ep-239-brain-energy-a-new-way-to-look-at-mental-and-metabolic-health-with-dr-chris-palmer/

Interesting Neurofeedback Video

Once again, I am sharing a video presentation from my wonderful Australian colleague, Mark Darling. Mark is a psychologist and parent of a son who has autism, so he has both a practitioner and client perspective.

The video is entitled Neurofeedback: Brain-Training for Autism Spectrum Disorder, but don’t be misled. It’s actually relevant to anyone who wants to know more about the history of neurofeedback and how it works.

At more than an hour, you’ll want to grab a beverage and find a quiet place to listen. I hope you enjoy it.

 

 

 

Soleus Pushups for Better Metabolic Health

In what lead researcher, professor Marc Hamilton, called the most important research that has come out of the Metabolic Innovations Laboratory at the University of Houston, a new study shows that seated calf raises, or soleus pushups, can enhance metabolic rate and burning of both fats and carbohydrates. Extensive media coverage of this new study doesn’t mention the importance of metabolic health on brain function, yet given that over 88% of the US population is metabolically unfit, this new work provides an option for building fitness for those of us who sit for much of our work or school day.

A soleus pushup is accomplished by sitting with feet flat on the floor, then raising the calf as far as it comfortably goes, then allowing the calf to lower again. This is quite different from standing calf raises, because by being seated, the main calf muscles (the gastrocnemius) aren’t able to bear the brunt of the movement, thereby putting the soleus in charge.

Hamilton explains that the soleus is unique in that it can raise local oxidative metabolism for hours, not just minutes, because the soleus doesn’t break just down glycogens, it burns blood glucose and fats while increasing oxygen consumption.

Hamilton cautions that this is not some fad way to lose weight or get fit, but it could be a healthcare breakthrough. Regardless, it seems that anything that increases metabolic health is in some small way improving brain health, so at the very least, soleus pushups do no harm.

You may read coverage of the study at Neuroscience News, and open access to the study published in iScience here.

The Myth of Normal

Dr. Gabor Maté is one of my favorite authorities on the subject of addiction and trauma. Born in Hungary and separated from his mother in World War II, Dr. Maté’s own life story of trauma has helped him understand and respond to his patients in physiological and emotional distress. His latest book, The Myth of Normal, takes his explorations one step further, into the world of the ways in which our emotional states affect our physical health and well-being. I especially like that he does not engage in victim-blaming, which is an all-too-easy path for those who have an interest in mind body health. Instead, he explores the ways in which our culture and broader world affect us and our health. His is a hopeful and helpful look at how we can each assess and heal our wounds, no matter our stage in life.

If you are interested, his book entitled In the Realm of Hungry Ghosts explores addiction and is written in a story-telling style. It’s an excellent companion to The Myth of Normal.

 

Almost 20 Years Later: A Follow-Up Neurofeedback Interview

My colleague in Australia, psychologist Mark Darling, conducted an interview this past spring with Ben Wall, a man he saw as a child about 18 years ago, and Ben’s mother, Janelle Wall. Ben had angry, destructive outbursts and seizures as a child, and neurofeedback helped. Ben now leads a full life and offers hope for long-term benefits from brain training.

The interview is short–less than 30 minutes–and uplifting. It was recorded as part of the celebration of Neurofeedback Week 2022.

Social Skills Group for Those with Autism

One of my highly respected colleagues in Australia recently shared with me a wonderful group, called AS Social, that is dedicated to helping people who identify as being on the autism spectrum with social skills and opportunities for social interactions. It sounds to me like these groups fill a gap in what is available to many who wish to engage in the world in better ways.

The groups meet online and are open to individuals from all over the world.

If you are interested in finding a social skills-building opportunity that is structured and organized by those who also have autism, please check out AS Social at https://as.social

If you do, let me know if you find it beneficial.

Fifteen Years Flew By

It occurred to me just a few days ago that I am now well into my 16th year of offering neurofeedback. Perhaps if I focused more on advertising and had to generate content to attract attention, I would’ve taken more notice of milestone anniversaries. Since I didn’t, I missed the opportunity to do any big, business-y celebration of the day I reached the 15-year mark. I’m a little sad about that, because it would’ve been fun to host an outdoor party or open house in my building’s courtyard.

Still, I am making time to reflect on what 15 years means to me.  I am definitely slowing down to celebrate quietly the changes in people’s lives I’ve had the pleasure to facilitate over the years. It has been a gratifying journey.

Along the way, I’ve learned so much. Here are a few of the big lessons.

Neurofeedback is Pretty Cool.

I started out thinking that neurofeedback was the most remarkable tool I’d ever seen to help people optimize their well-being. In fact, I liked it so much that I stepped away from doing psychotherapy to focus exclusively on brain training. As I look back, I’m pleased with that decision. Developing expertise in the field, then keeping up with changes was and continues to be an effort that requires intense focus. I would not be the practitioner I am if I had dabbled in doing both counseling and neurofeedback.

Another thing I’ve learned is that my trust in the power of neurofeedback is well placed. Almost all of my clients who have been committed to making changes via neurofeedback have, in fact, made changes.  Some people have had mind-blowingly positive shifts in their lives. These people changed fast, hard, and had amazing experiences that exceeded their, and my, expectations. I wish everyone could have what they have. The vast majority of people, though, have had satisfying changes that helped them reach their goals. They represent what I tell people to expect, and they are gratifying to be with on a daily basis. A few have more modest changes—pleasing, but small—usually due to additional challenges such as autism.  Best of all have been the people who have reached out years later to share with me that their changes stuck and, in come cases, continued to improve.

And yes, I have had a few people over the years who have achieved almost no changes. In all but one—a lovely person from just a few years ago whose brain map did not match her outer experience at all—I could tell that there was a solid reason for the lack of change. Usually, it was someone who I should not have taken on as a client and did anyway. From them, I have learned to filter carefully who I agree to train.  I know I cannot help everyone, and I will continue to do my best to make honest assessments of who should and should not become one of my clients.

Whew, How Brain Science Changes!

I’ve always been one who wants to keep learning, and it’s a good thing, because our knowledge of the brain has been growing exponentially since the Decade of the Brain (the 1990s). Looking back shows me that as I look forward to the next 5-10 years, I will have to continue to study and keep up with the parts of neuroscience that affect neurofeedback. Despite having what I believe is a level of expertise, there is and will continue to be so much more to know. I think that’s exciting!

People Drive the Technology.

The field of neurofeedback is a surprisingly snarky one. There are many methodologies and approaches to brain training, and some adherents to each philosophical or technological approach try to sell others on how theirs is the one true way to do things right. The sniping among practitioners over who has the best and most efficacious system is downright disheartening, and I think it holds back the field in general. Over the years, I have learned that most approaches work just fine, as long as the practitioner is skilled. I still have opinions about so-called “plug and play”’ devices that are simplified and don’t have the learning curve that other neurofeedback devices do, but even those work for many people. I now think it is important to be open-minded about how each practitioner approaches brain training, because it is the skill of the practitioner that makes the biggest difference.

Human Connection Shouldn’t Change that Much

As our understanding of technology changes, my understanding of people remains firmly grounded in the idea that people grow in competent and affirming environments. This means that I am likely to continue with a one-on-one model of brain training. I’ve been encouraged many times to build a clinic so that I can see more people. In reality, that means hiring technicians and NOT working one-on-one anymore. It’s a shift that I do not think would be beneficial for my clients, even if it is a financially more lucrative move. I will continue to stay small and serve in my little corner of the world.

It may sound a little hokey, but I end up being terribly fond of almost all my clients. I think they feel that, and it becomes part of the experience of brain training in my office. Realizing this may be one of the most important things I can take with me from my first 15 years into the future.

I Like What I Do and Will Stick Around

And speaking of the future, I hope to be a part of it.

When I first started doing neurofeedback, several of the big names kept working into their 80s and 90s. I know of many who continued working until their health prohibited it. Even now, I am aware that folks in their 70s are still practicing and teaching what they know. Because there are so many out there, it is obvious to me that they are doing it because they’re passionate about changing lives and helping others, and their example strongly influences me. I see myself retiring eventually, but not any time soon, because I like what I do, and I don’t feel called to stop. The bug that bit my ancestors in the field of neurofeedback also bit me. I get them. And, I hope this little reflection helps you know a little more about me, how I’ve grown over the past 15 years, and where I’m headed.

 

 

 

 

Potential Fraud in Alzheimer’s Research

In a surprising turn of events, a researcher has uncovered potential fraud in an entire body of research that has long suggested that amyloid plaques are behind Alzheimer’s disease. If the investigator’s findings turn out to be accurate, it means that millions of dollars in research have pointed for years in the wrong direction. Worse, in my opinion, is that misleading research means lives potentially have been lost due to breakthroughs that never happened.

If these allegations of fraud are true, perhaps more research funding will go toward the theory that Alzheimer’s is the result of what is called “Type Three Diabetes,” which may be lifestyle-related and, therefore, preventable. You may read about Type Three Diabetes and Alzheimer’s in an article from the Journal of Diabetes Science and Technology.

You can read the twists and turns of the potential discovery of fraud on the Nature website.

The Upward Spiral, Using Neuroscience to Reverse the Course of Depression

When a colleague mentions a book, I usually listen, and boy, am I glad I listened this time. The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, by Alex Korb, PhD, is an excellent read. It’s full of tips that anyone can choose to try.

He starts by pointing out a fact that seems not to have reached most of the general public yet:  that depression is not a chemical imbalance in the brain, but is really dysfunction in the communication between parts of the brain called the pre-frontal cortex and the limbic system. From there, he goes on to explore practical things that anyone can do, mostly for free, to change the downward spiral of depression.

He explores habits, especially habits of mind, movement, and sleep, and does so in a way that is informative without being preachy. Each segment and accompanying tip are short, so that even someone who doesn’t normally read or is too unmotivated from depression to read more than a couple of paragraphs at a time can absorb the information. The beginning of the book is a little heavy on brain anatomy, and that might be a little much for a layperson to absorb, but the solution for that is to bounce over the explanations and go straight to the suggestions.

I was surprised to find that he even mentions biofeedback, though he stops short of mentioning brain-wave-based biofeedback, which is neurofeedback.

Keep in mind that Korb does not suggest or even imply that everyone should implement everything in the book. I like this practical approach to customizing tips that work for you and your unique body.

My only wish is that he had added a section on the importance of good nutrition for brain health and healing.

If you are a current or former client of mine, you may borrow the copy in my office.  Otherwise, The Upward Spiral appears to be available through most booksellers. I got my copy from Bards Alley in Vienna.

Brain Fog and Long Covid

Wired magazine has an excellent article that came out just today on the origins of the brain fog that seems to accompany long-haul covid. The author points out that the brain fog is quite similar to what happens when people who undergo chemotherapy get “chemo brain.”

In mice studies, according to researchers quoted in the article, certain microglia start over-reacting and begin eating away at needed neurons and other brain cells in the hippocampus. They also found that mice lost myelin (the protective coating around the axon of a nerve cell that is very much like the cord that surrounds wiring in electric cords on consumer goods such as lamps) in long-haul covid, and this loss of myelination causes memory issues.

These discoveries, they say, may lead to treatments.

I encourage you to read the Wired article, located here.