‘Power nap’ prevents burnout

Evidence is mounting that sleep – even a nap – appears to enhance information processing and learning. New experiments by NIMH grantee Alan Hobson, M.D., Robert Stickgold, Ph.D., and colleagues at Harvard University show that a midday snooze reverses information overload and that a 20 percent overnight improvement in learning a motor skill is largely traceable to a late stage of sleep that some early risers might be missing. Overall, their studies suggest that the brain uses a night’s sleep to consolidate the memories of habits, actions and skills learned during the day.

Reporting in the July, 2002 Nature Neuroscience, Sara Mednick, Ph.D., Stickgold and colleagues demonstrate that “burnout” – irritation, frustration and poorer performance on a mental task — sets in as a day of training wears on. Subjects performed a visual task, reporting the horizontal or vertical orientation of three diagonal bars against a background of horizontal bars in the lower left corner of a computer screen. Their scores on the task worsened over the course of four daily practice sessions. Allowing subjects a 30-minute nap after the second session prevented any further deterioration, while a 1-hour nap actually boosted performance in the third and fourth sessions back to morning levels.

Recordings of brain and ocular electrical activity monitored while napping revealed that the longer 1-hour naps contained more than four times as much deep, or slow wave sleep and rapid eye movement (REM) sleep than the half-hour naps.

Juggling ‘can boost brain power’

Learning to juggle can cause changes in the brain, scientists have found. Using brain scans, the researchers from the University of Regensburg, Germany, showed that in 12 people who had learnt to juggle, certain brain areas had grown. But three months later, during which time people stopped juggling, the brain had gone back to its normal size.

The team studied 24 people who had no juggling ability. They were scanned using voxel-based morphometry, a technique which measures concentrations of brain tissue. Half were then asked to teach themselves to juggle for at least 60 seconds using the traditional three-ball cascade routine, and given three months to practise.

All 24 were then scanned again. There was no change in the brains of the non-juggling group. But brain scans of those who had learnt to juggle showed two areas had increased in size. Jugglers had more grey matter – which consists largely of the nerve cells – in the mid-temporal area and the left posterior intraparietal sulcus, which both process visual motion information.

But after a further three months, in the people who had stopped juggling, the increase in grey matter had reduced. The scientists, led by Dr Arne May, said the changes could have been caused by an increase in cell production or by changes in the connections between cells.

Dr Vanessa Sluming, a senior lecturer in medical imaging at the University of Liverpool, UK, has previously studied musicians and found they retain more brain cells than non-players. She said the juggling research was interesting because it had been carried out amongst adults learning a new skill, rather than looking at people who had learnt a skill as a child.

- BBC News

Repetita iuvant

Psychological studies have shown that rehearsal of the same information again and again in the mind accelerates and potentiates the degree of transfer of short-term memory into long-term memory and therefore accelerates and potentiates consolidation. The brain has a natural tendency to rehearse newfound information that catches the mind’s attention. Therefore, over a period of time, the important features of sensory experiences become progressively more and more fixed in the memory stores. This explains why a person can remember small amounts of information studied in depth far better than large amounts of information studied only superficially. It also explains why a person who is wide awake can consolidate memory far better than a person who is in a state of mental fatigue.

One of the most important features of consolidation is that new memories are codified into different classes of information. During this process, similar types of information are pulled from the memory storage bins and used to help process the new information. The new and old are compared for similaritiesand differences, and part of the storage process is to store the information about these similarities and differences, rather than only to store the new information unprocessed. Thus, during modification, the new memories are not stored randomly in the brain but are stored in direct association with other memories of the same type. This is necessary if one is to be able to “search” the memory store at a later date to find the required information.

- Guyton and Hall, Textbook of Medical Physiology (10th Edition)

Fertility vote collapses

The referendum has failed to reach the 50% turnout figure necessary for it to be valid. Only about 25,9% of Italian voters cast their ballots in the two-day referendum.

Excluded those unable to reach the polling places for external causes, the result has proved that about 74,1% of Italians are either persons who don’t give a damn, or ignorants, or arrogants (those who deliberately didn’t vote to impose their opinion on the others).

This is a clear demonstration Italy has a system which facilitates these kind of persons to rule the destiny of the country; how can there be hopes of progress in such conditions?

Turnout has been affected by a call for abstention made by the Catholic Church. I feel a strong sense of discomfort and also some kind of disgust thinking about it. Taking advantage of the disengagement and the indifference often shown from Italians in occasions like this one to induce the abstension seems deeply immoral to me, especially from an Institution which cannot be regardless about the morality.

Assisted fertility

Italians are being called to the polls on Sunday and Monday (12th and 13th of June) in a referendum on revoking controversial rules on assisted fertility. The ground rules of Italian referendums are that, irrespective of the proportion of “yes” and “no” votes, more than 50% of registered voters have to turn out in order for a ballot to be valid.

What is happening is that those contrary on revoking such rules have been promoting a campaign to boycott the referendum in order to invalidate it so that, joining to those who will not go to vote, they will have better chances to have things on their side.

I believe that for such a delicate and complex topic it cannot be stated what is right and what is wrong, in an absolute way, otherwise there wouldn’t be the need for a referendum. Therefore I think it is right to do what the majority of people believe and hence is very important that everyone will go to vote.

I will do what I consider to be fair and what my conscience tells me is right. I will go to vote not with the claim of being from the right side, nor with the hope to win: I have full respect of both the positions and I will truly and sincerely accept the decision of the majority whatever it will turn out to be.

I totally disapprove the act of boycotting the poll: this attitude is despotic, arrogant and anti-democratic. The people who will act like that will impose their opinion on the others, and this is intolerably unfair, independently on which side will turn out to be the right one.

Rest Your Body

If we want to maintain health, vitality and good cheer, it is essential that we get adequate amounts of deep, restful sleep. The Taoists concur with the old adage “Early to bed, early to rise.” To rise with or before light and to begin to settle down and sleep with nightfall—this is the natural order of things. It is the way human being lived for countless ages. Today, bright electric lights seemingly turn nigh into day. Yet our bodies’ natural rhythms remain tied to the sun and its light. In addition to the lights themselves, modern technology gives us so many things to do with them. Most people spend their evenings with televisions, stereos, computers, video games, or other electronic gadgets that tend to excite the nervous system. This nervous excitement, combined with the general stresses of modern life, may make it difficult for us to go to bed early or even to sleep at all.

Try to wind down your activities so that you are ready to go to sleep between 9 and 10 P.M. I know this advice may seem difficult to follow for some. I was a night owl myself for many years. Especially when I was younger, I thought going to sleep early was boring and staying up late was fun and exciting. However, in more recent years, I find myself retiring early and naturally rising between five and six o’clock in the morning, the time which the ancient Chinese referred to as “the hour of arousal.” Since changing my habits, I find that I feel more rested with less sleep.

The Taoists tell us that every hour we sleep before midnight is worth two hours after midnight. They believe that we do most of our dreaming between the hours of 1 and 5 A.M. we all know that while we are dreaming, our bodies do not reach the deepest levels of rest. Modern sleep researchers have confirmed that sleep becomes lighter as night progresses. Make your bedroom as dark as possible before you go to sleep. The general rule is: the darker the room, the deeper you will sleep. If you are in excellent health, have peace of mind, eat well, and retire early, six hours of sleep is plenty.

Lacking any of these conditions, you will require more. How much more will depend on you. Be aware that you can sleep too much and that quality of sleep is as important as quantity.

Another aspect of getting adequate rest is taking time to do nothing, to just be. If you can find even twenty minutes a day to sit or lie quietly in a yard or park, gaze out a window, or lie down on a bed or couch with your eyes closed (without falling asleep) you will be amazed at the rejuvenating effects these brief interludes can bring. When we are doing nothing, we are resting not only our bodies but our minds and emotions as well. Take time to be still and listen to the quiet.

- The Tao of Abundance, 1999, by Laurence G. Boldt

Education through Sport

History
In the cradle of our culture, ancient Greece, philosophers such as Socrates and Aristoteles already recognised the great importance of sport in education by implementing it into their curricula and acknowledging that sport does not only contribute to the physical, but also to the mental balance of each one of us.

Importance
In a world dominated by a sedentary lifestyle due to increasing technology use, the body needs to work less and less. It is not surprising that the average performance in school is deteriorating and the percentage of children suffering of obesity is increasing: for example, in 1975 four percent of children in Germany were overweight – today every fourth child is affected. Three every ten Europeans regularly practices a sport or takes some form of physical exercise. Only 37% of men and 25% of women are actually physically active enough to benefit their health, but 80% think they are.

Different types of physical activity and their benefits
Different types of physical activity contribute differently to health. Generally, body workout can take place in two ways: isometric and isotonic exercise.

Isometric exercises are those in which muscle tension is produced without moving a joint – for example, when pushing against a wall. These exercises produce good, local strength gain. However, they do little for your heart and circulation. In fact, people with heart disease or high blood pressure should avoid doing isometric exercises because they increase your blood pressure, and put your heart under stress.

Aerobic (or isotonic) activity is any repetitive, rhythmic exercise involving large muscle groups. The more muscles have to work during an aerobic exercise, the more effective it is. Therefore running, swimming, bicycling, dancing, or cross-country skiing are considered among the most healthy sport activities. A regular aerobic activity, together with other lifestyle factors, such as keeping free from cigarette smoking, decreases the risk of heart disease mortality (37% of heart disease deaths are related to inactivity, compared to 19% related to smoking; cardiovascular disease mortality in general and of coronary heart disease mortality in particular). Among people who have heart attacks, those who have been physically active are twice as likely to survive the heart attack compared to people who have not been active.

It also prevents or delays the development of high blood pressure, and reduces blood pressure in people with hypertension. Aerobic activity increases the body’s demand for oxygen and adds to the workload of the heart and lungs, making the heart and circulation more efficient and helping to develop endurance. Aerobic activity in which the body also bears its own weight – as for example in walking but not swimming – can help to prevent osteoporosis (thinning of the bones).

Benefits for the spinal column and bones
Moderate aerobic training (long and slow) strengthens the immune system. Regular muscle workout stabilises the spinal column and counteracts postural deformities. Reason being is that well trained muscles constitute an extraordinary and effective protection for the joints, as they considerably reduce the risk of injuries and arthrosis.

Physical activity in games form has a very positive influence on the strength of the bone structure, as the multifaceted spurt-, jump- and throw actions intensively stimulate the development of bones and joints. Thus physical activity in form of games to build up muscles is important in particular for children and young adults, as during this period of life 98% of the bone structure is built up.

Other physical benefits
It reduces the risk of diabetes.
It helps improve your blood cholesterol levels.
It helps you to lose weight if you are overweight or obese.

Sport in general is especially important for young adults to secure a good start for a long and healthy life.

Mental benefits
“Mens sana in corpore sano” A healthy mind in a healthy body – we all have heard this old Latin tag before. But did you know HOW true this is? Regular physical exercise not only promotes physical health, but has immense importance for your mental health as well. Sport is a proven means of stress regulation. Devoting time to a healthy physical activity means enjoyable distraction and thus tension release.

Physical activities counteract against negative moods and even depression, reduce the body’s stress hormones, and calm the central nervous system, which leads to an improved mental balance. The body produces more morphine derivates, such as endorphins, which have an immediate and long-term anti-depressant effect. This does not only lead to a better state of mind but also reduces anxiety.

Especially children and young adults can learn to release negative feelings and tensions in a constructive way and profit from the positive side effects of sports. They can dispose of insecurities and develop more courage to face life in every day situations due to a sense of achievement gained through little successes during sport activities.

But not enough: With increasing intensiveness of cardio respiratory workout the blood circulation of the brain improves up to 25%, which leads to better concentration and short-term memory. Therefore sporty students tend learn faster.

Many people who do regular activity say that it makes them feel better, and that they notice an improvement in their mood and self-confidence. It can also be a lot of fun!

Social benefits
The overall positive effect of sports for the well-being is still underestimated: alongside the increase in strength and fitness as well as the cognitive abilities, it directly improves the psychosocial life. It promotes positive social behaviour such as teamwork, respect, responsibility, solidarity, tolerance and fair play in a multicultural context, as well as self-awareness and a sense of competitiveness.

The millions of citizens of the European Union work out, not only to keep fit and healthy, but also to enjoy the company and competition with others. Values such as tolerance, team spirit or strength of character are exemplified almost subconsciously and effortlessly – and for that reason probably most effectively.

The world today is multi-coloured and multi-faceted, with nations of every colour and origin. This requires an international mindset, and the ability to naturally deal with other cultures. Sport brings people together, and especially gives children and young adults the opportunity to meet people from other countries through exchange programs.

Sport is also a means of social integration, as it can bring together people of different age, gender, social standing and disadvantaged groups (e.g. handicapped, immigrants, delinquents aso.) and allow them to enjoy a joint experience. Sport can educate to responsible, peaceful and democratic behaviour and therefore contribute to a positive development of their personality. The improved performance resulting from own efforts leads to a feeling of competence, which in turn has a highly positive effect on children’s self-image, self-realisation and acceptance.

Time
It isn’t easy to find the time and effort needed to fit activity into our busy lives. Any activity during leisure, working or travel counts. Just 30 minutes of regular, moderate intensity activity accumulated over a day is enough to help to prevent serious illness. Reducing the time spent sitting can be the first important step in achieving the recommended healthy goal of 30 minutes a day. Also, there is no threshold of activity that you have to reach before you can benefit – a little activity is better than none!

Sleeping brings the best ideas

A recent research of the Sleeping Psychobiology Center of the University San Raffaele of Milan shows that those who sleep well store energy, earn strength and memory, optimize the activities of the day after. The “quality sleep” depends from the life style and to obtain it you need to relax.

The colors of the beds and rooms should be tuned on harmonious and cheering up solutions: blue, white and cyan in place of vivid tones. To obtain a quality sleep you need to apply yourself, pamper yourself, create relaxing situations. Simple rules would be a tisane, a strengthening bath and soft readings.