Anatomy for the Singer

Anatomy for the Singer

The Physiology  and Anatomy of the Human Vocal System

The natural voice is produced by the LENGTHENING of the spine, torso, and rib cage, not its compression.   There is a known science to vocal production that has been lost in many vocal approaches.  The voice is produced in the mouth and teeth, not in the throat.  Vocal folds (vocal chords) produce a primitive vibration that is transformed into speech in the mouth and teeth.  But any tension whatsoever in the throat will cause vocal problems.  Flexible, adaptable, and relaxed lengthening is the hallmark of resonant vocal production.

The voice is made up of one continuous voice without any so called ‘break’ whatsoever. The full extension of the natural range of the voice is produced only by using the minimum tension of the vocal chords and the minimum breath required for each tone.  This establishes a correct mechanism of voice production.

 

There are no registers in the singing voice, when it is correctly produced.  According to natural laws the voice is made up of only one register which constitutes its entire range.

How flexible is your psoas muscle?

The psoas (pronounced “so-as”) is the central core muscles.  It spans between the upper legs, attaches to the pelvis, continues attaching to all the lumbar vertebrae and finally is continuous with the connective tissue of the respiratory diaphragm.  This enormous muscle structure is the key to all power in the human voice.  Most of us have tremendous tension in the waist area and vocal training demands the ability to release this area so that it can lengthen to its capacity. over and over again.

 

Our respiratory diaphragm is a dome shaped muscle structure which is also a key vocal power muscle as it is central to the pumping action that produces the continuous ‘column of air’ that powers the vibration that we turn into speech in the mouth/head area.  Significant numbers of individuals have tension in this area (our heart region) and this inhabits our ability to have flexibility that is needed to produce a resonant and relaxed singing voice.

 

The muscles of respiration that control rib movement, and thus inspiration and expiration, also known as the intrinsic or survival muscles, are another key to proper functioning of our vocal instrument. Most people carry tremendous tension in these muscles and this prevents the flexibility necessary for producing a natural voice.  Any diminishing of the upper rib angles significantly inhibit resonance and vocal freedom.

When there is tension in this area, there is also a loss of resonance of the voice and there is an interplay between all diaphragms (cranial, thoracic, abdominal, and pelvic cavities).

So singing voice development and speech are exactly the same physiological mechanism.  But many people do something physiologically different when singing than when speaking.  Learning to sing is rooted in speech placement along with body flexibility and natural, relaxed acoustics.  In singing, we are really speaking in musical rhythm.  In singing, we sustain a vibration on a vowel and this event is a sonic, acoustical event rather than a forced, friction event.

Tension is the destroyer of the natural voice; but we can learn to transform this tension into a resonant, relaxed, non-forced singing and speaking voice.

 

If you look at the relationship between the teeth (the most vibratory bones in the human body) and the nasal cavity and sinuses in the head, it is clear that vocal resonance is not produced in the throat but in the face mask and upper cranium including the brain which is filled with liquid.  Once you learn to GENTLY set off the cranial cavity and sinuses which make up a unitary ‘circuit’, which takes no force, you recognize that our voice is like the Hawaiian conch being set off with controlled air; neither too much nor too little.

Based on direct experience…

My work with singers from 1984 until now, most of that in New York City and Washington, D.C., taught me all this.  This approach was developed by myself in collaboration with Margaret Riddleberger in that period of time; she was the first voice teacher I ever met who had this approach.

My own voice training (speech and singing) and performing for audiences has allowed me to test out all that my clients were teaching me through their body inflexibility and all that Margaret trained me in. Anyone can learn to free their body to free their voice.  But it does take a certain passion and commitment to  work through psychological blocks that are represented as body tension since tension and fear are one and the same.

But our work will not be pschotherapy; it will be singing training with occassional therapeutic outcomes.

Posture has so much to do with a resonant and well placed singing and speaking voice.  If you look at these scalene muscles of the neck, you can see that they span between the cervical vertebrae in the neck and the upper few ribs.  If the upper ribs are not lifted, their rib angles are diminished and actually effect the vocal apparatus negatively by placing pressure on it.

Relaxation is the hallmark of any resonance; tension diminishes resonance.   Period!

Amy Cuddy: Your body language shapes who you are

Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.

Amy Cuddy’s research on body language reveals that we can change other people’s perceptions — and even our own body chemistry — simply by changing body positions

 

http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are.html

Robert Gupta: Between music and medicine

Talks | TED Partner Series

Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.

Amy Cuddy’s research on body language reveals that we can change other people’s perceptions — and even our own body chemistry — simply by changing body positions.

The Myth of the Eight-Hour Sleep

 

The myth of the eight-hour sleep

By Stephanie Hegarty BBC World Service

Woman awake

We often worry about lying awake in the middle of the night – but it could be good for you. A growing body of evidence from both science and history suggests that the eight-hour sleep may be unnatural.

In the early 1990s, psychiatrist Thomas Wehr conducted an experiment in which a group of people were plunged into darkness for 14 hours every day for a month.

It took some time for their sleep to regulate but by the fourth week the subjects had settled into a very distinct sleeping pattern. They slept first for four hours, then woke for one or two hours before falling into a second four-hour sleep.

Though sleep scientists were impressed by the study, among the general public the idea that we must sleep for eight consecutive hours persists.

In 2001, historian Roger Ekirch of Virginia Tech published a seminal paper, drawn from 16 years of research, revealing a wealth of historical evidence that humans used to sleep in two distinct chunks.

Continue reading the main story

Between segments

Grey owls

Some people:

  • Jog and take photographs
  • Practise yoga
  • Have dinner…

His book At Day’s Close: Night in Times Past, published four years later, unearths more than 500 references to a segmented sleeping pattern – in diaries, court records, medical books and literature, from Homer’s Odyssey to an anthropological account of modern tribes in Nigeria.

Much like the experience of Wehr’s subjects, these references describe a first sleep which began about two hours after dusk, followed by waking period of one or two hours and then a second sleep.

“It’s not just the number of references – it is the way they refer to it, as if it was common knowledge,” Ekirch says.

During this waking period people were quite active. They often got up, went to the toilet or smoked tobacco and some even visited neighbours. Most people stayed in bed, read, wrote and often prayed. Countless prayer manuals from the late 15th Century offered special prayers for the hours in between sleeps.

Continue reading the main story

When segmented sleep was the norm

  • “He knew this, even in the horror with which he started from his first sleep, and threw up the window to dispel it by the presence of some object, beyond the room, which had not been, as it were, the witness of his dream.” Charles Dickens, Barnaby Rudge (1840)
  • “Don Quixote followed nature, and being satisfied with his first sleep, did not solicit more. As for Sancho, he never wanted a second, for the first lasted him from night to morning.” Miguel Cervantes, Don Quixote (1615)
  • “And at the wakening of your first sleepe You shall have a hott drinke made, And at the wakening of your next sleepe Your sorrowes will have a slake.” Early English ballad, Old Robin of Portingale
  • The Tiv tribe in Nigeria employ the terms “first sleep” and “second sleep” to refer to specific periods of the night

Source: Roger Ekirch

And these hours weren’t entirely solitary – people often chatted to bed-fellows or had sex.

A doctor’s manual from 16th Century France even advised couples that the best time to conceive was not at the end of a long day’s labour but “after the first sleep”, when “they have more enjoyment” and “do it better”.

Ekirch found that references to the first and second sleep started to disappear during the late 17th Century. This started among the urban upper classes in northern Europe and over the course of the next 200 years filtered down to the rest of Western society.

By the 1920s the idea of a first and second sleep had receded entirely from our social consciousness.

He attributes the initial shift to improvements in street lighting, domestic lighting and a surge in coffee houses – which were sometimes open all night. As the night became a place for legitimate activity and as that activity increased, the length of time people could dedicate to rest dwindled.

In his new book, Evening’s Empire, historian Craig Koslofsky puts forward an account of how this happened.

“Associations with night before the 17th Century were not good,” he says. The night was a place populated by people of disrepute – criminals, prostitutes and drunks.

“Even the wealthy, who could afford candlelight, had better things to spend their money on. There was no prestige or social value associated with staying up all night.”

A woman tending to her husband in the middle of the night by Jan Saenredam, 1595 Roger Ekirch says this 1595 engraving by Jan Saenredam is evidence of activity at night

That changed in the wake of the Reformation and the counter-Reformation. Protestants and Catholics became accustomed to holding secret services at night, during periods of persecution. If earlier the night had belonged to reprobates, now respectable people became accustomed to exploiting the hours of darkness.

This trend migrated to the social sphere too, but only for those who could afford to live by candlelight. With the advent of street lighting, however, socialising at night began to filter down through the classes.

In 1667, Paris became the first city in the world to light its streets, using wax candles in glass lamps. It was followed by Lille in the same year and Amsterdam two years later, where a much more efficient oil-powered lamp was developed.

London didn’t join their ranks until 1684 but by the end of the century, more than 50 of Europe’s major towns and cities were lit at night.

Night became fashionable and spending hours lying in bed was considered a waste of time.

“People were becoming increasingly time-conscious and sensitive to efficiency, certainly before the 19th Century,” says Roger Ekirch. “But the industrial revolution intensified that attitude by leaps and bounds.”

Strong evidence of this shifting attitude is contained in a medical journal from 1829 which urged parents to force their children out of a pattern of first and second sleep.

Street-lighting in Leipzig in 1702 A small city like Leipzig in central Germany employed 100 men to tend to 700 lamps

“If no disease or accident there intervene, they will need no further repose than that obtained in their first sleep, which custom will have caused to terminate by itself just at the usual hour.

“And then, if they turn upon their ear to take a second nap, they will be taught to look upon it as an intemperance not at all redounding to their credit.”

Today, most people seem to have adapted quite well to the eight-hour sleep, but Ekirch believes many sleeping problems may have roots in the human body’s natural preference for segmented sleep as well as the ubiquity of artificial light.

This could be the root of a condition called sleep maintenance insomnia, where people wake during the night and have trouble getting back to sleep, he suggests.

The condition first appears in literature at the end of the 19th Century, at the same time as accounts of segmented sleep disappear.

“For most of evolution we slept a certain way,” says sleep psychologist Gregg Jacobs. “Waking up during the night is part of normal human physiology.”

The idea that we must sleep in a consolidated block could be damaging, he says, if it makes people who wake up at night anxious, as this anxiety can itself prohibit sleeps and is likely to seep into waking life too.

Continue reading the main story

Stages of sleep

Every 60-100 minutes we go through a cycle of four stages of sleep

  • Stage 1 is a drowsy, relaxed state between being awake and sleeping – breathing slows, muscles relax, heart rate drops
  • Stage 2 is slightly deeper sleep – you may feel awake and this means that, on many nights, you may be asleep and not know it
  • Stage 3 and Stage 4, or Deep Sleep – it is very hard to wake up from Deep Sleep because this is when there is the lowest amount of activity in your body
  • After Deep Sleep, we go back to Stage 2 for a few minutes, and then enter Dream Sleep – also called REM (rapid eye movement) sleep – which, as its name suggests, is when you dream

In a full sleep cycle, a person goes through all the stages of sleep from one to four, then back down through stages three and two, before entering dream sleep

Source: Gregg Jacobs

Russell Foster, a professor of circadian [body clock] neuroscience at Oxford, shares this point of view.

“Many people wake up at night and panic,” he says. “I tell them that what they are experiencing is a throwback to the bi-modal sleep pattern.”

But the majority of doctors still fail to acknowledge that a consolidated eight-hour sleep may be unnatural.

“Over 30% of the medical problems that doctors are faced with stem directly or indirectly from sleep. But sleep has been ignored in medical training and there are very few centres where sleep is studied,” he says.

Jacobs suggests that the waking period between sleeps, when people were forced into periods of rest and relaxation, could have played an important part in the human capacity to regulate stress naturally.

In many historic accounts, Ekirch found that people used the time to meditate on their dreams.

“Today we spend less time doing those things,” says Dr Jacobs. “It’s not a coincidence that, in modern life, the number of people who report anxiety, stress, depression, alcoholism and drug abuse has gone up.”

So the next time you wake up in the middle of the night, think of your pre-industrial ancestors and relax. Lying awake could be good for you.

Craig Koslofsky and Russell Foster appeared on The Forum from the BBC World Service. Listen to the programme here.

Understanding Our Bodies: Serotonin, The Connection Between Food and Mood

Understanding Our Bodies: Serotonin, The Connection Between Food and Mood

Continuing the series on The Physiology of Nutrition, I present to you the connection between food and mood – serotonin.  While it’s easy to see how what we eat has a direct impact on our waistlines, it seems a little foggier how our nutritional choices affect our brains. Even still, we all know intuitively how important food is to our emotions and our moods. After all, who hasn’t gotten angry or upset and wanted nothing other than a super-sizes sundae drizzled with chocolate sauce to calm down? We use food to affect our moods all the time without even thinking about it. But more importantly, our daily nutritional intake can have huge impacts on how we feel, and most of it is due to a little chemical called serotonin.

What is Serotonin?

Serotonin is a neurotransmitter which is highly common throughout nature.  How it works is incredibly simple. Neurons (nerve cell) communicate by specialized areas of their cells called synapses where they are very close together.  The first nerve cell dumps neurotransmitters into the space between, and the second nerve cell on the other side has receptors which recognize the transmitter and respond accordingly.  Below is a basic picture of the scene where this exchange occurs:

How neurotransmitters help synapses fire (this is how your brain works!)

How neurotransmitters help synapses fire (this is how your brain works!)

At the same time, as soon as the transmitter is dumped in between the cells, special proteins which are responsible for taking the transmitter back into the neurons start pumping, so the time that the transmitter is in between the cells is short. As the receptors recognize the neurotransmitter, they send signals inside the second cell which pass the signal onward and do whatever other physiological response that particular transmitter dictates. Soon enough, the first cell has all its signal back inside it, and the two neurons are back to their resting state, ready to signal again when the time is right.

A close-up of whats going on (serotonin is one of the white dots)

A close-up of whats going on (serotonin is one of the white dots)

What is serotonin’s job as a neurotransmitter? It regulates signal intensity. Think of it like a volume control on a stereo: serotonin changes how efficiently neurons communicate with each other, making other signals louder or softer. Most often, it accompanies other transmitters, changing a neuron’s response to that particular signal. Because of this, its used by all kinds of nerve cells all over the body, and serotonin levels can dramatically alter our behavior. Levels too high can lead to sedation, whereas low levels are associated with debilitating psychiatric conditions and sudden infant death syndrome (SIDS).

Serotonin, The Necklace - by Molecule Muse

Serotonin, The Necklace – by Molecule Muse

OK, if you pay enough attention to those annoying medical ads you probably have heard of serotonin. It’s one of the major mood neurotransmitters in our brains. When serotonin levels are low, we’re more depressed, and when they’re high, we’re happier. Many depression drugs target the serotonin system by attempting to artificially boost serotonin levels or sensitivity.  MAOIs prevent the breakdown of serotonin in the body in general, thus artificially raising levels. Zoloft and other SSRIs (selective serotonin re-uptake inhibitors) target the serotonin system by blocking the those pumps which bring the serotonin back in after a signal, causing signals to seem stronger and last longer. For that matter, recreational drugs often target serotonin as well. Mescaline, LSD and other psychedelics mimic serotonin and activate serotonin receptors in the brain. Ecstasy’s main component, MDMA, causes your brain’s neurons to release stored serotonin, causing the happy, euphoric state the drug is named for.

Serotonin in the Gut

But what you probably don’t know is that about 80 to 90 percent of the human body’s total serotonin is found in specialized cells in our guts, not in our brains. In fact, serotonin was tied to food long before it became an important mood hormone.  In many species, its directly tied to appetite – deplete serotonin, and they act like they are starving. They hunt for food, put off mating and egg laying, and generally do whatever they can to find another bite to eat.

In many species, including us, serotonin is key in the functioning of gut muscles, causing contraction of our intestines. As it turns out, our digestive system has its own neural network and largely controls itself without any input from our brains whatsoever. In fact, if you were to cut the main nerve that connects the two, the gut would continue to function independently. In part, that is where serotonin comes in. It is key in the control our digestive muscles during digestion. Serotonin acts on gut nerves which signals pain, nausea and other gut problems.

Stomach, up close

Stomach, up close

For example, if you eat something that upsets some of your stomach cells, they release copious amounts of serotonin. This flood of neurotransmitter causes the gut to empty, leading to diarrhea. But if the serotonin overflows the gut’s management system, it leaks into the blood, where it stimulates 5HT3 receptors in the brain which induces vomiting. So depending on how bad the insult to your stomach, serotonin levels control how your body reacts. Because of this, some of those anti-depressants, particularly the SSRIs, frequently trigger nausea and vomiting as a side effect.

Our gut uses so much more serotonin than our brains its amazing. In fact, so much serotonin enters our stomachs every day that if it were injected into the body in general it would be lethal. Luckily for us, there are certain gut cells which contain a lot of serotonin transporters which keep the serotonin in our stomachs and out of the rest of our bodies.  (Watch the following video if you REALLY want to know the science behind serotonin in the gut):

 

There’s even rising evidence that serotonin is important in our hunger signaling, particularly in feelings of fullness. Injecting low serotonin doses into the body has caused rats to eat less even though they’re hungry, an effect enhanced by those same MAOIs that increase serotonin levels. Overall, more and more research suggests that serotonin is somehow modulating food intake – but we’re not sure exactly how… yet.

Serotonin and Nutrition

Since it has so many diverse and important roles in the body, serotonin levels are key to health mentally and physically. Because its so common in all kinds of animals, serotonin can be found in a variety of foods. The highest concentrations are found in:

  • walnuts
  • plantains
  • pineapples
  • bananas
  • kiwis
  • plums
  • tomatoes

These foods can boost serotonin levels in the gut, ensuring rapid communication between gut cells. But because serotonin in its complete form cannot pass through the blood-brain barrier, we have to do more than include serotonin-rich foods in our diets: we have to include its building blocks.

In fact, our bodies naturally understand this, and cause us to crave foods rich in tryptophan, an amino acid key to serotonin production in our brains when serotonin levels are low. What foods are high in tryptophan, you might ask? Carbohydrates. All of a sudden those calorie-rich, carbohydrate-packed comfort foods make a whole lot of sense. It’s logical, then, that sad people tend to eat more junk food even when a more nutritious option is available. When we’re depressed or upset, we want higher levels of serotonin to feel better, and packing in as much tryptophan as possible is our body’s way of trying to cope. Studies have shown that ingesting carbohydrates boosts serotonin synthesis and levels. Particularly tryptophan-rich foods include:

  • turkey
  • bananas
  • milk
  • yogurt
  • eggs
  • meat
  • nuts
  • beans
  • fish
  • a variety of cheeses including Swiss and Cheddar

The irony is that not only does mood affect how we eat, but how we eat affects our mood. It’s a two way street. Research has shown that dieters tend to become depressed about two weeks into a diet, about the time their serotonin levels have dropped due to decreased carbohydrate intake. Cutting calories has been shown to reduce tryptophan levels in rats, leading to less serotonin , and even decreases the number of receptors in their brains, so they’re less responsive to the serotonin they have.

Watch out ladies...

Watch out ladies…

Of course, just because that’s how the world seems to work, women have to be even more careful than men when it comes to dieting and serotonin. In women, calorie reduction has a dramatic impact on serotonin and tryptophan levels – an effect not nearly as strong in men. This strange double standard is suggested to be a part of why women are so much more prone to eating disorders. The obvious recourse when it comes to dieting, logically, is that by cutting calories we make ourselves more depressed, which in turn makes our bodies want more carbohydrates and calories to boost our moods. It’s yet another reason our weight tends to yo-yo when we try to diet, especially when carbs are cut, and helping keep serotonin levels in check might just be the solution. For example, cheat. Giving yourself a carb-rich treat every so often can help you maintain higher serotonin levels and keep you in a better mood where you can curb your cravings to eat calorie-craving comfort foods during the rest of the week.

But its not just tryptophan that’s important. It turns out that vitamin levels in our diets can have a dramatic impact on serotonin systems. One of the most important vitamins key to serotonin function is thiamine, one of the components of Vitamin B Complex. Simply altering the levels of thiamine in our diets and ensuring enough intake can have amazing effects. One study, for example, found that supplemental vitamins for a year significantly boosted women’s moods and overall well-being, particularly due to levels of thiamine.

Another Vitamin-B compound, folic acid, is also strongly linked with serotonin levels. Boosting folate levels in older people, who are generally deficient compared to younger adults, has been found to improve their mood and cognitive function. Even in healthy adults higher levels of serum folate have been linked to fewer mood swings and negative moods. And even more impressively, high folate levels can improve other depression treatments, particularly with how well anti-depressants work. Exactly how folate relates to serotonin is unclear, though it appears to act through an intermediate compound called S-adenosylmethionine (SAM). SAM increases serotonin levels, but it requires folic acid. Folic acid deficiency leads to low levels of SAM, and subsequently reduced serotonin.

Serotonin and Behavior

One way in which we can help our bodies have healthy serotonin levels is by good behavior. Things we do, behaviorally, have a major impact on serotonin levels. For example, stressing, feeding, and exercise have been shown to have marked affects on serotonin levels in rats. It turns out that sleep and exercise are particularly strongly tied to serotonin. After all, one of serotonin’s major actions in our bodies is as a sedative, so its not shocking that it has close ties with how we regulate our energy.

Exercise to increase serotonin (credit, Frederic de Villamil, flickr)

Exercise to increase serotonin (credit, Frederic de Villamil, flickr)

It’s well established that exercise can boost our moods and make us feel better. One way in which this occurs is by increasing serotonin. Exercise is a cheap and dirty way to boost blood and brain serotonin levels immediately, making it a good alternative to other ways of dealing with stress and depression. But exercise does even more: it helps regenerate neurons. Unlike we’re told when we’re young, our brain cells can and do regenerate, albeit slowly. Increased levels of exercise have been shown to increase neuron production, giving out brains better ability to utilize the serotonin boosts and improve our moods. Exercise also allows our brains cells to function better by making them more flexible, leading to better responses to all neurotransmitters, including serotonin.

Sleep, however, is even more important when it comes to serotonin. People have been studying the connection between serotonin and sleeping behaviors for over 50 years. We know that changes in serotonin levels have marked impact on sleeping, with decreases in serotonin leading to apnea or other sleep problems. But only recently have we realized the opposite is true, too. Lack of sleeping negatively affects our brains neuronal signaling, including how it responds to serotonin. Sleep deprivation has been shown to desensitize serotonin pathways, meaning that consistent lack of sleep has a negative impact on our brain’s response to serotonin in general. This means that consistent healthy sleeping patterns are key to maintaining healthy serotonin signaling in our brains and likely our bodies in general.

Go Outside and Be Happy!  Light triggers serotonin...

Go Outside and Be Happy!  Light triggers serotonin…

Another, simple way to increase serotonin production is to get outside. Scientists discovered the connection between light and serotonin almost accidentally. They looked at levels of serotonin in recently-dead people, and found higher concentrations of serotonin in those who died in the summer instead of the winter. That got doctors thinking. It was already known that many people have seasonal changes in mood, with more depression occurring during the cold, dark winter than the warm, sunny summer. It had even been found that increasing light levels helped treat non-seasonal depression. Could light be having an impact on serotonin levels? Research suggests yes. They’ve since found that serotonin levels in healthy men are directly correlated to the amount of sunlight in the day, with marked increases as the seasons changed and the sun’s intensity rose, and other research has found strong connections between light and serotonin function. Taken together, these suggest that a walk in the sun or getting away on vacation to somewhere tropical and sunny during the darker months might be able to naturally boost serotonin levels.

There are other behavioral ways to change serotonin levels, too. Rising evidence suggests that our own emotions and moods affect serotonin levels. In other words, trying to boost our moods or rosy our outlooks can help raise serotonin levels. Things you can try:

  • Meditation
  • Relaxation Techniques
  • Talking to Friends
  • Counseling

All these mood-boosting behaviors might just help raise overall serotonin levels, allowing us to keep out of those bad moods later on.

In The End…

Of course, like anything else, it’s balance that counts. Over-eating of carbohydrates and sugars can lead to decreased sensitivity to serotonin, leading to negative mood and physical side effects like obesity. Eating lots of protein can help balance serotonin levels. As it turns out, eating protein before carbs curbs the usual spike in serotonin. And, the truth is, we want to cut down our serotonin sometimes. It is a mild sedative, and eating serotonin-boosting foods in the middle of the day can make us drowsy and less focused. A protein-rich snack instead will help increase energy and keep you going when you need it most.

Even worse, eating too serotonin-boosting foods, while it might feel good for a short time, can lead to a worse crash later on. That’s why a candy bar or a soda are so much worse for us – the sugary energy-upping effect is only temporary, and we’re left with sleep-inducing increases in serotonin instead, leading to a much harder crash. Proper nutritional balance is required for sustained energy throughout the day and a balanced mood. And if you do want a snack with a pick-me-up in terms of mood, try something with less sugar or caffeine but plenty of tryptophan, like nuts – plus nuts are packed with other brain-boosting goodies, too.

In general, though, people don’t get enough of the healthy serotonin boosters in our diets – leading to a lot of grumpiness and overall blah-feelings. We are outside less than we should be, sleeping odd or too few hours, exercising less, and generally eating poorer. All of these are causing our bodies serotonin levels to get out of whack. Understanding the impacts of our actions and what we eat on this important system can help us improve our moods and gut health dramatically without resorting to anti-depressants or other drugs and their side effects, allowing a natural way for us to feel great more often.

You may want to check out the first part of the series if you enjoyed this amazing article: Leptin, The Fullness Hormone

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Fascial Fitness: Training in the Neuromyofascial Web

Fascial Fitness: Training in the Neuromyofascial Web

by Thomas Myers

    Research shows why taking a different approach to exercise and the movement brain is the wave of the future.

If you are interested in the role of fascia in fitness training, the following questions lead to new take-aways:

  • Most injuries are connective-tissue (fascial) injuries, not muscular injuries—so how do we best train to prevent and repair damage and build elasticity and resilience into the system?
  • There are 10 times more sensory nerve endings in your fascia than in your muscles; therefore, how do we aim proprioceptive stimulation at the fascia as well as the muscles?
  • Traditional anatomy texts of the muscles and fascia are inaccurate, based on a fundamental misunderstanding of our movement function—so how can we work with fascia as a whole, as the “organ system of stability”?

Consciously or unconsciously, you have been working with fascia for your whole movement career—it is unavoidable. Now, however, new research is reinforcing the importance of fascia and other connective tissue in functional training (Fascia Congress 2009). Fascia is much more than “plastic wrap around the muscles.” Fascia is the organ system of stability and mechano-regulation (Varela & Frenk 1987). Understanding this may revolutionize our ideas of “fitness.” Research into the fascial net upsets both our traditional beliefs and some of our new favorites as well. The evidence all points to a new consideration within overall fitness for life—hence the term fascial fitness. This article lays out the emerging picture of the fascial net as a whole and explores three of the many aspects of recent research that give us a better understanding of how best to train the fascial net.

The Neuromyofascial Web

Fascia is the Cinderella of body tissues—systematically ignored, dissected out and thrown away in bits (Schleip 2003). However, fascia forms the biological container and connector for every organ (including muscles). In dissection, fascia is literally a greasy mess (not at all like what the books show you) and so variable among individuals that its actual architecture is hard to delineate. For many reasons, fascia has not been seen as a whole system; therefore we have been ignorant of fascia’s overall role in biomechanics.
Thankfully, the integrating mechano-biological nature of the fascial web is becoming clearer. It turns out that it really is all one net with no separation from top to toe, from skin to core or from birth to death (Shultz & Feitis 1996). Every cell in your body is hooked into—and responds to—the tensional environment of the fascia (Ingber 1998). Alter your mechanics, and cells can change their function (Horwitz 1997). This is a radical new way of seeing personal training—stretching, strengthening and shape-shifting—as part of “spatial medicine” (Myers 1998).
Given the facts, many would prefer the term neuromyofascial web to the fascia-dissing musculoskeletal system (Schleip 2003). As accustomed as we are to identifying individual structures within the fascial web—plantar fascia, Achilles tendon, iliotibial band, thoracolumbar aponeurosis, nuchal ligament and so on—these are just convenient labels for areas within the singular fascial web. They might qualify as ZIP codes, but they are not separate structures (see the sidebar “Muscle Isolation vs. Fascial Integration”).

You can talk about the Atlantic, the Pacific and the Mediterranean oceans, but there is really only one interconnected ocean in the world. Fascia is the same. We talk about individual nerves, but we know the nervous system reacts as a whole. How does fascia webbing function as a system?

Magically extracted as a whole, the fascial web would show us all the shapes of the body, inside and out. It would be just one big net with muscles squirming in it like swimming fish. Organs would hang in it like jellyfish. Every system, every organ and even every cell lives embedded within the sea of a unitary fascial net.

This concept is important because we are so strongly inclined to name individual structures and think that way clinically: “Oh, you tore your biceps,” forgetting that “biceps” is our conception. Our common scientific nomenclature gives a false impression, while the New Age shibboleth is more literally true: the body—and the fascial net in particular—is a single connected unity in which the muscles and bones float.

You can tear this net in injury, cut it with a surgeon’s scalpel, feed and hydrate it well or clog it with high-fructose corn syrup. No matter how you treat it, it will eventually lose its elasticity. In your eye’s lens, for instance, the net stiffens in a very regular way, requiring you to use reading glasses at about age 50. In your skin, the net frays to cause wrinkles. Key elements like hip cartilage may fail you before you die, and need replacement, but when you finally breathe your last breath your fascial web will still be the same single net you started with.
It’s no small wonder that this system, like the nervous and circulatory systems, would develop complex signaling and homeostatic mechanisms (Langevin et al. 2006). The larger wonder is that we have not really seen or explored the connective-tissue system’s responses until now.

A Definition of Terms

In medicine, the term fascia designates tissues with specific topology and histology, as distinct from tendon, ligament or other specified tissues. In this article, however, we are using fascia as an overall name for this systemic net of connective tissue, because there is no generalized term (Huijing & Langevin 2009).  Connective tissue includes the blood and blood cells, and other elements not part of the structural net we are examining. Perhaps the closest term would be extra-cellular matrix (ECM), which includes everything in your body that isn’t cellular (see Figure 3). The ECM has three main elements:

  • fibers: the strong pliable weave—consisting primarily of collagen (which has 12 types) and its cousins elastin and reticulin—that both separates compartments and binds them together
  • glue: the variable and colloidal gels like heparin, fibronectin and hyaluronic acid that accommodate change and provide the substrate for other cells like nerves and epithelia
  • water: the fluid that surrounds and permeates the cells as a medium of exchange; mixes with the glue to make materials of differing properties; and keeps the fibers wet and pliable

Though the ECM will be our topic just below, the term fascia as we define it also includes fibroblasts and mast cells, which give rise to the fibers and glue and then remodel them in response to the demands of injury, training and habit.

The principal structural element in the ECM comprises the fibers collagen, elastin and reticulin. Collagen is by far the most common of these, and by far the strongest. This is the white, sinewy stuff in meat. The collagen fiber is a triple helix; if it was a half-inch thick, it would be about a yard long and look like an old three-strand rope (Snyder 1975). Collagen fibers can be arranged in regular directional rows, as they are in tendons or ligaments (dense regular), or in random crisscross ways, like felt (dense or loose irregular).

The collagen fibers cannot actually stick to each other but are glued together by other proteins called glycoaminoglycans (GAGs), which are mucopolysaccharides, both of which are long words for snot. We are held together by mucous, a colloidal substance, which, by varying its chemistry slightly, can display a surprising array of properties, from thick and sticky to fluid and lubricating. The fernlike molecules of mucous open to absorb water (they are hydrophilic) or close and bind to themselves when water is absent. Depending on their chemistry, they either bind layers together or allow them to slide on each other (Grinnell 2008).

The phenomenon we call “stretch” or lengthening (and that scientists call “creep” or hysteresis) is a function not of the collagen fibers lengthening but of the fibers sliding along each other on the glue of the hydrated GAGs (Sbriccoli et al. 2005). Take the water out of the GAGs, and the result is tissue that is mightily reluctant to stretch (Schleip 2003).

Most injuries occur when connective tissue is stretched faster than it can respond. The less it is hydrated, the less elastic response it has in it.

The Body Electric? Connective-tissue cells produce the fibers and the GAGs, and these materials are then altered to form a remarkable variety of building materials. If you were to try to recreate your structural body out of items you could buy at Home Depot®, what would you need? Wood or PVC for the bones, silicon rubber for the cartilage, lots of string, wire, tubing, plastic sheeting, rubber bands, cotton, nets, grease and oil—the list goes on. Would you try to build a body without duct tape?

Your body manufactures all these materials and many more by mixing together various proportions of the ECM’s fibers and glue and altering the chemistry in different ways (Snyder 1975). In bone, the fiber matrix is there—much like leather—but the mucousy ground substance has been systematically replaced with mineral salts. Cartilage has the same leathery substrate, but the glue has been dried into a tough but pliable “plastic” that permeates the fibrous leather. In ligament and tendon, almost all the glue has been squeezed out. In blood and joint fluid, the fiber exists only in a liquid form, until it hits the air, when it forms a scab. This manufactory in your body is fascinating: the dentin in your teeth, your gums, your heart valves, even the clear cornea of your eye—are all formed in this fashion.

Remodeling and Tensegrity Your muscles may determine your shape in the training sense, but connective tissue determines your shape in the overall sense. It holds the bones together, pulling in on them as they press out (like a tensegrity system; see Figure 2).

The ECM is capable of remodeling itself in a variety of ways (Chen et al. 1997). Just as your muscles remodel themselves in response to training, the fascia remodels itself in response to direct signaling from the cells (Langevin et al. 2010); injury (Desmouli`ere, Chapponnier & Gabbiani 2005); long-held mechanical forces (Iatrides et al. 2003); use patterns (including emotional ones); gravity; and certain chemistry within your body (Grinnell & Petroll 2010). The complexities of remodeling are just now being explored in the lab; the details will be revealed over the coming decade.

The idea of tensegrity (tension and integrity) and the phenomenon of remodeling are the basis for structural therapy, including yoga and the forms of manual therapy commonly known as Rolfing® or Structural Integration and its deep-tissue relatives, including foam rolling. Change the demand—as we do in bodywork and personal training—and the fascial system responds to that new demand. This common theme points to a future where manual therapy and movement training combine to form a powerful method for

  • restoring natural settings for posture and function;
  • steering small problems away from developing into big ones later on;
  • easing the long-term consequences from injury; and
  • extending functional movement farther and farther up the age scale.
How to Train the Neuromyofascial Web

If the fascia is a singular space-organizing adjustable tensegrity that traverses the whole body and regulates—both locally and as a whole—the biomechanics of tension and compression, we can then ask: How can we train this system, in conjunction with our work on muscles and neural control, to prevent and repair injury and build resilience into the system?

The answer to this question is still developing—rapidly—both in the laboratory and on the training floor. Some research is confirming our images and practices as they have developed and are traditionally applied. Here we focus on a few surprising sets of findings that are (or soon will be) changing our ideas of how the neuromyofascial web really works and what role connective tissue plays in developing overall fitness for life. More of these results can be found at www.fascialftness.de or in the fascial fitness section of www.anatomytrains.com.

Finding #1:Specific training can enhance the fascial elasticity essential to systemic resilience.

Fascial elasticity has not been recognized until recently, and the mechanisms involved are still being studied (Chino et al. 2008). Nevertheless, applications to training are already evident. The basic news is that connective tissue—even dense tissues like tendons and aponeuroses—is much more significantly elastic than previously thought. The second essential part of that news is that fascial elasticity is stored and returned very quickly. In other words, it is more like a superball than a Nerf™ ball. Thus, fascial elasticity is a factor only when the motion is cyclic and quickly repeated, as in running, walking or bouncing, but not as in bicycling, in which the repetitive cycle is far too slow to take advantage of fascia’s elastic properties.

Measurements of calf lengthening during running have shown that much of the length required for dorsiflexion is coming from an elastic stretch of the fascia, while the muscle is contracting isometrically (Kubo et al. 2006). This contradicts our previous understanding that the tendon was nonelastic, and that the muscles were lengthening and shortening during these cyclic motions prior to and following footfall.

The runners who train for and employ more of this elasticity will be using less muscle power (read: less glucose) during their runs, as they are storing energy in the stretch and then getting it back during the release. Thus, they will be able to run longer with less fatigue.

Building in this elasticity is a matter of putting a demand on the tissues to act in this way. Doing this slowly (compared with muscle training) is a definite attribute of fascial training (it may take 6–24 months to build fascial elasticity).

What’s in:

  • Bouncing. When you land on the ball of your foot, you decelerate and accelerate in such a way that you not only make use of but actually build elasticity into the tendons and entire fascial system. The best training effect seems to follow the pleasure principle: feel for that sense of elegance, an ideal resonance with minimum effort and maximum ease.
  • Preparatory Countermovement. Preparing for a movement by making a countermovement—for example, flexing down before extending up to standing, winding up before a pitch, or moving the kettlebell toward the body before moving it away—makes maximum use of the power of fascial elasticity to help make and smooth out the movement.

What’s out:

  • Jerky Movements and Abrupt Changes of Direction. Imagine jumping rope but landing only on your heels. The stress on all your systems would be enormous, and you would not build elasticity into the fascial system.
  • Big Muscle Demand for Push-Off. Using the fascial elastic recoil lessens the demand for huge muscle effort during push-off, making movement more controllable, less arduous and less fuel-consumptive.

Finding #2: The fascial system responds better to variation than to a repetitive program.

The evidence suggests that the fascial system is better trained by a wide variety of vectors—in angle, tempo and load (Huijing 2007). Isolating muscles along one track (e.g., with an exercise machine) may be useful for those muscles but is less than useful for all the surrounding tissues. Loading the tissue one way all the time means it will be weaker when life—which is rarely repetitive—throws that part of the body a curve ball.

What’s in:

  • Whole-Body Movements. Engaging long myofascial chains and whole-body movements is the better way to train the fascial system.
  • Proximal Initiation. It’s best to start movements with a dynamic pre-stretch (distal extension) but accompany this with a proximal initiation in the desired direction, letting the more distal parts of the body follow in sequence, like an elastic pendulum.
  • Adaptive Movement. Complex movement requiring adaptation, like parkour (see the beginning of the James Bond movie Casino Royale for a great example), beats repetitive exercise programs.

What’s out:

  • Repetitive Movement. Machines (or minds) that require clients to work in the same line again and again do not build fascial resilience very well.
  • Always Practicing With Upper-Level Loads. Variable loads build different aspects of the fascia. Sticking with near-limit loads will strengthen some ligaments but weaken others. Varying the load is the better way.
  • Always Training in the Same Tempo. Likewise, varying the tempo of your training allows different fascial structures to build strength and elasticity.

Finding #3:The fascial system is far more innervated than muscle, so proprioception and kinesthesia are primarily fascial, not muscular.

This is a hard concept for many fitness professionals to get their heads around, but it is a fact: there are 10 times as many sensory receptors in your fascial tissues as there are in your muscles (Stillwell 1957). The muscles have spindles that measure length change (and over time, rate of length change) in the muscles. Even these spindles can be seen as fascial receptors, but let’s be kind and give them to the muscles (Van der Wal 2009). For each spindle, there are about 10 receptors in the surrounding fascia—in the surface epimysium, the tendon and attachment fascia, the nearby ligaments and the superficial layers. These receptors include the Golgi tendon organs that measure load (by measuring the stretch in the fibers), paciniform endings to measure pressure, Ruffini endings to inform the central nervous system of shear forces in the soft tissues, and ubiquitous small interstitial nerve endings that can report on all these plus, apparently, pain (Stecco et al. 2009; Taguchi et al. 2009).

So when you say you are feeling your muscles move, this is a bit of a misnomer. You are “listening” to your fascial tissues much more than to your muscles. Here are three interesting findings that go along with this basic eye-opener:

  1. Ligaments are mostly arranged in series with the muscles, not in parallel (Van der Wal 2009). This means that when you tense a muscle, the ligaments are automatically tensed to stabilize the joint, no matter what its position. Our idea that the ligaments do not function until the joint is at its full extension or torsion is now outmoded; for example, ligaments function all through a preacher curl, not just at the ends of the movement.
  2. Nerve endings arrange themselves according to the forces that commonly apply in that location in that individual, not according to a genetic plan, and definitely not according to the anatomical division we call a muscle. There is no representation of a “deltoid” inside your movement brain. That’s just a concept over in your cortex, not in your biological organization.
  3. Apparently, sensors in and near the skin are more active in detecting and regulating movement than the joint ligament receptors (Yahia, Pigeon & DesRosiers 1993).

What’s in:

  • Skin and Surface Tissue Stimulation to Enhance Proprioception. Rubbing and moving the skin and surface tissues is important to enhance fascial proprioception. One weightlifter is having good results scrubbing himself with a vegetable brush before going into competition.
  • Directing Clients to Feel Their Fascial Tissues. Taking attention—your own and your client’s—away from the muscles and putting it into the surrounding fascial tissues can help prevent injury and make the perception of kinesthesia more accurate and fully informed. Sensuous body activity coupled with a high level of kinesthetic acuity (think: cat) may prevent injury better than being tough.

What’s out:

  • Isolated Muscle Orientation. Exercising a single muscle or muscle group is nearly impossible; every exercise is stimulating multiple nerves, involving multiple muscles and employing fascial tissues all around the site of effort, as well as “upstream” and “downstream” from it.
  • Joint-Receptor Emphasis. Given that the ligaments are often tensed by the muscles, the emphasis on joint receptors—while important—needs to be replaced with a more general attention to the whole area, from the skin on down.

This discussion has focused on biomechanical factors; it has omitted nutritional and humoral considerations, as well as constitutional differences in fascia, which have recently come up for study. A deeper understanding of the role of fascia in training changes your perspective, your work, your words and your effect. Fascia is not just cling wrap.

SIDEBAR: Muscle Isolation vs.  Fascial Integration

Most fitness professionals have studied muscle function in isolation. Essentially, Western kinesiological anatomy asks: What would the action of the biceps be if it were the only muscle on the skeleton? Left to itself, the biceps is a radio-ulnar supinator, an elbow flexor and some kind of weak diagonal flexor of the shoulder. When we have that down, we imagine we understand the biceps and what it does. That is one way of looking at it.

The only thing is, the biceps never works in isolation. Isolating muscles to study their function is the very opposite of integration and holism. What is the practical difference? Studying the muscle solo leaves out four vital fascial factors in daily muscle function:

1.  The Effect From and on Neighboring Medial or Lateral Muscles. The biceps has force-transmitting fascial connections with the coracobrachialis, the brachialis and the supinator and even across the septa into the triceps. These fascial connections affect the functioning of the biceps and the arm (Huijing 2007).

2.  The Effect From and on Muscles That Are Connected Proximally and Distally. The biceps has connections distally with the interosseous membrane and the fascia around the radius, as well as the bicipital aponeurosis into the flexors; and proximally with the pectoralis minor and supraspinatus via the short and long head respectively (see Figure 1) (Myers 2001, 2009).

3.  The Effect Muscle Contraction Has on Local Ligaments. Contracting the biceps exerts a stabilizing influence on the ligaments of both the shoulder and the elbow. Our assumption that ligaments are arranged in parallel to the muscles is an incorrect one. Most ligaments are dynamically integrated with the muscles in series so that muscle contraction helps the ligaments stabilize the joint at all angles (Van der Wal 2009).

4.  The Fact That Every Muscle Has to Be Supplied by Nerves and Blood Vessels. These “wires and tubes” arrive encased in a fascial sheath. If this sheath is twisted or impinged, or if it becomes too short through bad posture, muscle function is affected (Shacklock 2005)

SIDEBAR: Figure 1. Deep Front Arm Line

Anatomy Trains maps out fascial connections that link single muscles–like the isolated biceps shown in the sidebar–into functional wholes.

SIDEBAR: A Few of the Many Forms of Fascia

This article uses the generalized term fascia to denote the interconnected net of fibers and glue. A. Two muscles held together by “fuzz”—areolar tissue. B. The “strapping tape” nature of the fascia covering the quadriceps. C. (courtesy of Dr. J-C Guimbertau) The very delicate, gluey tissue that allows change and movement beneath our skin, between our muscles, and anywhere anatomical structures have to slide on each other.

SIDEBAR: Figure 2. Tensegrities

Once you understand the fascial system as a whole, rather than as a series of parts, the body presents itself as an animated version of a tensegrity (“tension-integrity”) (Fuller 1975). The struts are like the bones, pushing out, and the fascial net is like the strings or membranes, pulling in. The whole thing achieves a balance we call “shape.” It is now evident that our bodies work this way cellularly as well as on the macro level (Ingber 2008). Of course, our human tensegrity is animated by our nervous systems, and is very adjustable via the muscles, but exploring the properties of these structures in terms of our bodies is worthwhile.

References

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Chino, K., et al. 2008. In vivo fascicle behaviour of synergistic muscles on concentric and eccentric plantar flexion in humans. Journal of Electromyography and Kinesiology, 18 (1), 79–88.
Desmouliere, A., Chapponier, C., & Gabbiani, G. 2005. Tissue repair, contraction, and the myofibroblast. Wound Repair Regeneration, 13 (1), 7–12.
Fascia Congress. 2009. www.fasciacongress.org/2009.
Fuller, R.B. 1975. Synergetics. New York: Macmillan.
Grinnell, F. 2008. Fibroblast mechanics in three-dimensional collagen matrices. Trends in Cell Biology, 12 (3), 191–93.
Grinnell, F., & Petroll, W. 2010. Cell motility and mechanics in three-dimensional collagen matrices. Annual Review of Cell and Developmental Biology, 26, 335–61.
Horwitz, A. 1997. Integrins and health. Scientific American, 276, 68–75.
Huijing, P. 2007. Epimuscular myofascial force transmission between antagonistic and synergistic muscles can explain movement limitation in spastic paresis. Journal of Biomechanics, 17 (6), 708–24.
Huijing, P.A., & Langevin, H. 2009. Communicating about fascia: History, pitfalls and recommendations. In P.A. Huijing et al. (Eds.), Fascia Research II: Basic Science and Implications for Conventional and Complementary Health Care. Munich, Germany: Elsevier GmbH.
Iatrides, J., et al. 2003. Subcutaneous tissue mechanical behaviour is linear and viscoelastic under uniaxial tension. Connective Tissue Research, 44 (5), 208–17.
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Myers, T.W. 2009. Anatomy Trains: Myofascial Meridans for Manual and Movement Therapists. New York: Churchill-Livingston.
Sbriccoli, P., et al. 2005. Neuromuscular response to cyclic loading of the anterior cruciate ligament. The Amercian Journal of Sports Medicine, 33 (4), 543–51.
Schleip, R. 2003. Fascial plasticity—a new neurobiological explanation. Journal of Bodywork and Movement Therapies. Part 1: 2003, 7 (1), 11–19;  part 2: 2003, (2), 104–16.
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April 2011

© 2011 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

Best Antioxidant Foods

Best Antioxidant Foods

May 6, 2011 | By Christina Venessa Becherer A nonprofit professional, Christina Venessa Becherer has been writing for over 10 years. As a writer for “Humanity 4.0 Magazine” Christina covered global issues evolving on five continents. Also published in “PNYV!France,” “The Journal” and “United Nations Omnicultural Calendar,” she holds a Bachelor of Arts in journalism from Webster University, as well as USAID Global Health Certificates in child survival, maternal health and neonatal health.
Best Antioxidant Foods
Photo Credit Thomas Northcut/Digital Vision/Getty Images

Many foods provide the natural antioxidants you need to avoid free radicals that cause premature aging, heart disease and other health concerns. While synthesized forms are widely available for purchase, the best antioxidants are obtained through nature. Scientists at the U.S. Department of Agriculture (USDA) created a rating scale to measure the antioxidant content of plant foods. The scale is called the Oxygen Radical Absorbance Capacity (ORAC). USDA recommends consuming at least 3,000 ORAC units a day.

 

Fruits

In the battle against free radicals, berries are the body’s first line of defense. According to the USDA, the top antioxidant fruits are blueberries, cranberries, prunes, raisins, blackberries and strawberries. Fresh fruits smoothies are a great way to meet your daily antioxidant needs.

Vegetables

Offering high amounts of antioxidants, broccoli has been shown to help prevent heart problems and strokes. As Popeye knew, spinach truly does make the body strong and is filled with antioxidants. Fresh spinach is most beneficial. Other top antioxidants include kale, brussels sprouts, alfalfa sprouts and beets. Potatoes and artichokes are other great vegetable options for their antioxidant levels.

Beans

Small red beans recently took the lead from blueberries as the leading antioxidant, as rated by the USDA. Other beans on the top antioxidant list include red kidney, black and pinto. Small red beans and black beans should be dried to maintain the highest levels of antioxidants.

Spices

Although perhaps not the most commonly considered antioxidants, many spices have high antioxidant content. Ground cloves, cinnamon, oregano and turmeric can easily be added to recipes to spice up the flavor of your food and your health. A powerful antioxidant, turmeric also promotes heart, brain and liver function.

Read more: http://www.livestrong.com/article/436375-best-antioxidant-foods/#ixzz22cyJOr7B

Cells that Read Minds

Cells That Read Minds

Leigh Wells

MONKEY SEE When a monkey watches a researcher bring an object—an ice cream cone, for example— to his mouth, the same brain neurons fire as when the monkey brings a peanut to its own mouth. In the early 1990’s, Italian researchers discovered this phenomenon and named the cells “mirror neurons.” More Photos >

 

Published: January 10, 2006

On a hot summer day 15 years ago in Parma, Italy, a monkey sat in a special laboratory chair waiting for researchers to return from lunch. Thin wires had been implanted in the region of its brain involved in planning and carrying out movements.

Every time the monkey grasped and moved  an object, some cells in that brain region would fire, and a monitor would register a sound:  brrrrrip, brrrrrip, brrrrrip.

A graduate student entered the lab with an ice cream cone in his hand. The monkey stared at him. Then, something amazing  happened: when the student raised the cone to his lips, the monitor sounded –  brrrrrip, brrrrrip, brrrrrip – even though the monkey had not moved but had simply observed the student grasping the cone and moving it to his mouth.

The researchers, led by Giacomo Rizzolatti,  a neuroscientist at the University of Parma, had earlier noticed the same strange phenomenon with peanuts. The same brain cells fired when the monkey watched humans or other monkeys bring peanuts to their mouths as when the monkey itself brought a peanut to its mouth.

Later, the scientists found cells that fired when the monkey broke open a peanut or heard someone break a peanut. The same thing happened with bananas, raisins and all kinds of other objects.

“It took us several years to believe what we were seeing,” Dr. Rizzolatti said in a recent interview. The monkey brain contains a special class of cells, called mirror neurons, that fire when the animal sees or hears an action and when the animal carries out the same action on its own.

But if the findings, published in 1996, surprised most scientists, recent research has left them flabbergasted. Humans, it turns out, have mirror neurons that are far smarter, more flexible and more highly evolved than any of those found in monkeys, a fact that scientists say reflects the evolution of humans’ sophisticated social abilities.

The human brain has multiple mirror neuron systems that specialize in carrying out and understanding not just the actions of others but their intentions, the social meaning of their behavior and their emotions.

“We are exquisitely social creatures,” Dr. Rizzolatti said. “Our survival depends on understanding the actions, intentions and emotions of others.”

He continued, “Mirror neurons allow us to grasp the minds of others not through conceptual reasoning but through direct simulation. By feeling, not by thinking.”

The discovery is shaking up numerous scientific disciplines, shifting the understanding of culture, empathy, philosophy, language, imitation, autism and psychotherapy.

Everyday experiences are also being viewed in a new light. Mirror neurons reveal how children learn, why people respond to certain types of sports, dance, music and art, why watching media violence may be harmful and why many men like pornography.

How can a single mirror neuron or system of mirror neurons be so incredibly smart?

Most nerve cells in the brain are comparatively pedestrian. Many specialize in detecting ordinary features of the outside world. Some fire when they encounter a horizontal line while others are dedicated to vertical lines. Others detect a single frequency of sound or a direction of movement.

Moving to higher levels of the brain, scientists find groups of neurons that detect far more complex features like faces, hands or expressive body language. Still other neurons help the body plan movements and assume complex postures.

Mirror neurons make these complex cells look like numbskulls. Found in several areas of the brain –  including the premotor cortex, the posterior parietal lobe, the superior temporal sulcus and the insula –  they fire in response to chains of actions linked to intentions.

Studies show that some mirror neurons fire when a person reaches for a glass or watches someone else reach for a glass; others fire when the person puts the glass down and still others fire when the person reaches for a toothbrush and so on. They respond when someone kicks a ball, sees a ball being kicked, hears a ball being kicked and says or hears the word “kick.”

“When you see me perform an action  –  such as picking up a baseball  –  you automatically simulate the action in your own brain,” said Dr. Marco Iacoboni, a neuroscientist at the University of California, Los Angeles, who studies mirror neurons. “Circuits in your brain, which we do not yet entirely understand, inhibit you from moving while you simulate,” he said. “But you understand my action because you have in your brain a template for that action based on your own movements.

“When you see me pull my arm back, as if to throw the ball, you also have in your brain a copy of what I am doing and it helps you understand my goal. Because of mirror neurons, you can read my intentions. You know what I am going to do next.”

He continued: “And if you see me choke up, in emotional distress from striking out at home plate, mirror neurons in your brain simulate my distress. You automatically have empathy for me. You know how I feel because you literally feel what I am feeling.”

Mirror neurons seem to analyzed scenes and to read minds. If you see someone reach toward a bookshelf and his hand is out of sight, you have little doubt that he is going to pick up a book because your mirror neurons tell you so. 

In a study published in March 2005 in Public Library of Science,  Dr. Iacoboni and his colleagues reported  that mirror neurons could discern if another person who was picking up a cup of tea planned to drink from it or clear it from the table.  “Mirror neurons provide a powerful biological foundation for the evolution of culture,” said Patricia Greenfield, a psychologist at the U.C.L.A. who studies human development.

Until now, scholars have treated culture as fundamentally separate from biology, she said. “But now we see that mirror neurons absorb culture directly, with each generation teaching the next by social sharing, imitation and observation.”

Other animals – monkeys, probably  apes and possibly elephants, dolphins and dogs  –  have rudimentary mirror neurons, several mirror neuron experts said. But humans, with their huge working memory, carry out far more sophisticated imitations.

Language is based on mirror neurons, according to Michael Arbib, a neuroscientist at the University of Southern California. One such system, found in the front of the brain, contains overlapping circuitry for spoken language and sign language.

In an article published in Trends in Neuroscience in March 1998, Dr. Arbib described how complex hand gestures and the complex tongue and lip movements used in making sentences use the same machinery. Autism, some researchers believe, may involve  broken mirror neurons. A study published in the Jan. 6 issue of Nature Neuroscience by  Mirella Dapretto, a neuroscientist at U.C.L.A.,  found that while many people with autism can identify an emotional expression, like sadness, on another person’s face, or imitate sad looks with their own faces, they do not feel the emotional significance of the imitated emotion. From observing other people, they do not know what it feels like to be sad, angry, disgusted or surprised.

Mirror neurons provide clues to how children learn: they kick in at birth.  Dr. Andrew Meltzoff at the University of Washington has published studies showing that infants a few minutes old will stick out their tongues at adults doing the same thing. More than  other primates, human children are hard-wired for imitation, he said, their mirror neurons involved in observing what others do and practicing doing the same things.

Still, there is one caveat, Dr. Iacoboni said. Mirror neurons work best in real life, when people are face to face. Virtual reality and videos are shadowy substitutes.

Nevertheless, a study in the January 2006 issue of Media Psychology found that when children watched violent television programs, mirror neurons, as well as several brain regions involved in aggression were activated, increasing the probability that the children would behave violently.

The ability to share the emotions of others appears to be intimately linked to the functioning of mirror neurons,  said Dr. Christian Keysers, who studies the neural basis of empathy at the University of Groningen in the Netherlands and who has published several recent articles on the topic in Neuron.

When you see someone touched in a painful way, your own pain areas are activated, he said. When you see a spider crawl up someone’s leg, you feel a creepy sensation because your mirror neurons are firing.

People who rank high on a scale measuring empathy have particularly active mirror neurons systems, Dr. Keysers said. 

Social emotions like guilt, shame, pride, embarrassment, disgust and lust are based on a uniquely human mirror neuron system found in a part of the brain called the insula, Dr. Keysers said. In a study not yet published, he  found that when people watched a hand go forward to caress someone and then saw another hand push it away rudely, the insula  registered the social pain of rejection. Humiliation appears to be  mapped in the brain by the same mechanisms that encode real physical pain, he said.

Psychotherapists are understandably enthralled by the discovery of mirror neurons, said Dr. Daniel Siegel, the director of the Center for Human Development in Los Angeles and the author of “Parenting From the Inside Out,” because they provide  a possible neurobiological basis for the psychological mechanisms known as transference and countertransference.

In transference, clients “transfer” feelings about important figures in their lives onto a therapist. Similarly, in countertransference, a therapist’s reactions to a client are shaped by the therapist’s own earlier relationships.

Therapists can use their own mirror system to understand a client’s problems and to generate empathy, he said. And they  can help clients understand that many of their experiences stem from what other people have said or done to them in the past.

Art exploits mirror neurons, said Dr. Vittorio Gallese, a neuroscientist at Parma University. When you see the Baroque sculptor Gian Lorenzo Bernini’s hand of divinity grasping marble, you see the hand as if it were grasping flesh, he said. Experiments show that when you read a novel, you memorize positions of objects from the narrator’s point of view.

Professional athletes and coaches, who often use mental practice and imagery, have long exploited the brain’s mirror properties perhaps without knowing their biological basis, Dr. Iacoboni said. Observation directly improves muscle performance via mirror neurons.

Similarly, millions of fans who watch their favorite sports on television are hooked by mirror neuron activation. In someone who has never played a sport –  say tennis –  the mirror neurons involved in running, swaying and swinging the arms will be activated, Dr. Iacoboni said.

But in someone who plays tennis, the mirror systems will be highly activated when  an overhead smash is observed. Watching a game, that person will be better able to predict  what will happen next, he said.

In yet another realm, mirror neurons are powerfully activated by pornography, several scientists said.  For example, when a man watches another man have sexual intercourse with a woman, the observer’s mirror neurons spring into action. The vicarious thrill of watching sex, it turns out, is not so vicarious after all.