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(https://www.psypost.org/motherhood-linked-to-enduring-brain-changes-which-might-offer-protective-benefits/) Motherhood linked to enduring brain changes, which might offer protective benefits
Aug 23rd 2024, 10:00

Becoming a parent is often described as a life-altering experience, profoundly reshaping one’s identity, priorities, and daily life. But recent research published in (https://doi.org/10.1038/s41598-024-67316-y) Scientific Reports suggests that the changes brought about by motherhood extend beyond the emotional and psychological realm, affecting the very structure of the brain. This study found that mothers tend to exhibit higher gray matter density across widely distributed regions of the brain compared to women who have never given birth.
Previous research has shown that pregnancy and the postpartum period can lead to significant changes in a mother’s brain, including a reduction in gray matter density in certain regions linked to social cognition. However, these studies often focused on short-term changes, typically within two years of childbirth. The long-term consequences of these brain changes—whether they persist, reverse, or even lead to new alterations—were less clear.
“The long-term effects of parenthood on the brain, particularly in mothers, are underexplored, especially considering how these changes might influence well-being. I wanted to bridge this gap and explore how these enduring brain changes might affect mothers’ lives years after childbirth,” said study author (http://www.valentinarotondi.eu/) Valentina Rotondi, a professor at the University of Applied Sciences and Arts of Italian Switzerland (SUPSI) and associate researcher at the Nuffield College of the University of Oxford.
For their study, the researchers turned to the UK Biobank, a large-scale database containing medical and genetic information from over half a million UK residents. For this study, the researchers focused on a subset of 19,043 women and 17,612 men, aged between 45 and 82 years. The participants had undergone brain imaging using magnetic resonance imaging (MRI), which allowed the researchers to measure gray matter density—essentially the volume of brain tissue—in different regions of the brain.
The researchers compared mothers and non-mothers among the female participants, and fathers and non-fathers among the male participants. To ensure that the results weren’t skewed by age-related changes in the brain, the researchers carefully matched participants by age within each group. They also controlled for various factors that could influence brain structure, such as socioeconomic status, general health, and the number of people living in the household.
Valentina and her colleagues found significant differences in brain structure between mothers and non-mothers, with mothers showing higher gray matter density across several regions of the brain. These regions include areas in the frontal and occipital lobes, which are involved in cognitive functions like planning and decision-making, as well as visual processing. This suggests that motherhood might lead to long-lasting changes in brain structure, which could potentially offer protective benefits against the typical gray matter loss that occurs with aging.
One of the most striking findings was that these brain changes were widespread and not limited to a few specific areas. The increase in gray matter density observed in mothers was distributed across both cortical (the outer layer of the brain, involved in complex thought processes) and subcortical regions (deeper brain structures that play a role in emotion and memory). This broad pattern of change suggests that motherhood might trigger a wide-reaching restructuring of the brain that endures long after the childbearing years are over.
“The widespread increase in gray matter density in mothers was unexpected, particularly as it persisted decades after childbirth and contrasted with earlier studies showing postpartum reductions,” Rotondi told PsyPost.
The researchers also explored whether similar brain changes were present in fathers, but found no significant differences in gray matter density between fathers and non-fathers. This points to the possibility that the changes observed in mothers may be driven by the biological experience of pregnancy and childbirth, rather than by the act of parenting alone.
Additionally, the researchers investigated whether the number of children a mother had, or the time elapsed since her last pregnancy, influenced gray matter density. They discovered that the brain changes were associated with having been pregnant, regardless of the number of children or how long ago childbirth occurred. This indicates that the initial brain changes that occur during pregnancy and early motherhood may set the stage for these long-term structural adaptations.
Both mothers and fathers tended to report higher sense of meaning in life compared to individuals who did not have children. But this heightened sense of life’s meaning was not linked to the changes in brain structure observed in mothers.
While the study showed that motherhood is associated with increased gray matter density in several brain regions, these structural changes did not appear to mediate the relationship between motherhood and the sense of meaning in life. In other words, the increase in gray matter did not explain why mothers reported feeling that their lives were more meaningful.
“Motherhood is associated with long-lasting changes in brain structure that seem to offer protective benefits against aging, though these changes do not directly mediate overall well-being,” Rotondi said.
However, it is important to note that the study is cross-sectional, meaning it captures a snapshot of the participants at a single point in time rather than tracking changes over time. This limits the researchers’ ability to determine causality — whether motherhood directly causes the observed brain changes, or if other factors related to being a mother might be at play.
Regarding future research, Rotondi said that “we aim to further explore the U-shaped trajectory of gray matter changes across different life stages and its implications for maternal well-being. Additionally, we want to disentangle the effects of parenthood from caregiving more broadly. Is it the act of caregiving that alters our brains and behaviors, or is it specifically the biological experience of parenthood? Our findings suggest the latter, but further research is needed to confirm this.”
“Understanding how motherhood shapes brain aging could provide insights into developing interventions that support maternal mental health over the long term,” Rotondi added.
The study, “(https://www.nature.com/articles/s41598-024-67316-y) Enduring maternal brain changes and their role in mediating motherhood’s impact on well-being,” was authored by Valentina Rotondi, Michele Allegra, Ridhi Kashyap, Nicola Barban, Maria Sironi, and Carlo Reverberi.

(https://www.psypost.org/omega-3-deficiency-in-mothers-linked-to-increased-anxiety-in-offspring-rat-study-finds/) Omega-3 deficiency in mothers linked to increased anxiety in offspring, rat study finds
Aug 23rd 2024, 08:00

Offspring of rats with insufficient omega-3 fatty acid in their diets tend to have increased anxiety
A study on rats found that when mothers lacked sufficient amounts of omega-3 polyunsaturated fatty acids in their diets during pregnancy and weaning, their offspring exhibited increased innate anxiety. Female offspring, in particular, showed heightened learned anxiety. Omega-3 supplementation after weaning did not reduce innate anxiety but did ameliorate learned anxiety in female rats. The paper was published in Behavioral Neuroscience.
In humans, adolescence and early adulthood are vulnerable periods for the development of psychiatric disorders. Nearly 75% of lifetime cases of anxiety and depression begin during this stage of life. Although research has identified many factors that can reduce or increase the risk of such developments, one factor that has not been sufficiently studied is maternal diet and individual dietary intake.
Studies have particularly linked deficiencies in omega-3 polyunsaturated fatty acids with an increased risk of several psychiatric disorders, including mood and anxiety disorders, schizophrenia, attention-deficit/hyperactivity disorder, and autism. Anxiety is a common symptom across these disorders, and research has suggested that omega-3 polyunsaturated fatty acid supplements can be effective in treating anxiety in young people.
Omega-3 polyunsaturated fatty acids are essential fats found in foods like fish, flaxseeds, and walnuts. They are known for their role in supporting heart health, reducing inflammation, and contributing to brain function. However, not enough is known about the effects that deficiencies in these fats during pregnancy and breastfeeding could have on offspring.
Study author Alina P. Bogachuk and her colleagues conducted research on rats to explore how omega-3 fatty acid deficiency in mothers would affect their offspring’s anxiety. They also investigated whether supplementing the offspring’s diet with omega-3 fatty acids post-weaning (after they stop breastfeeding and start eating regular food) could mitigate or eliminate these adverse effects.
The study was conducted on a group of Long Evans rats, a strain characterized by their distinctive black and white fur, commonly used in research due to their docile nature.
Rats were divided into three groups: offspring of mothers deficient in omega-3 polyunsaturated fatty acids who continued on the deficient diet after weaning (19 rats), offspring of mothers deficient in omega-3 polyunsaturated fatty acids who were shifted to an adequate diet (with sufficient omega-3 fatty acids) after weaning (25 rats), and offspring of mothers with adequate omega-3 intake who also remained on an adequate diet after weaning (21 rats).
The rats were housed in pairs, with an approximately equal number of males and females in each group. Researchers fed them a diet containing 60% carbohydrates, 20% protein, 10% fat, 5% fiber, and small amounts of salts, vitamins, and tert-butylhydroquinone (a preservative used to extend the shelf life of food). This was the diet for omega-3-deficient rats. For the adequate diet (no omega-3 deficiency), the researchers added flaxseed oil, which contained about 4% omega-3 fatty acids. It is important to note that the base diet also contained some omega-3 polyunsaturated fatty acids, but in lower quantities.
The researchers performed two types of behavioral experiments to assess innate anxiety (using the Elevated Plus Maze) and learned anxiety (using the Probabilistic Punishment Task). Both types of experiments were conducted at night, when rats are naturally active. Learned anxiety in rats is a conditioned response where the animals develop anxiety-like behaviors after being exposed to stressful or aversive conditions. The researchers also conducted a number of biochemical analyses of the rats’ tissues.
Results showed that both male and female adolescent rats from mothers fed a diet deficient in omega-3 fatty acids had higher innate anxiety compared to rats from mothers on adequate diets. Female rats from these deficient mothers also had increased learned anxiety. While switching to an adequate diet (supplemented with flaxseed oil to provide more omega-3 fatty acids) did not reduce innate anxiety, it did ameliorate learned anxiety in females.
“Thus, the beneficial effects of supplementation on adolescent anxiety may be sex-specific and depend on the type of anxiety. We also found that n-3 PUFA [omega-3 polyunsaturated fatty acid] deficiency influences microglia [a type of immune cells in the brain] function in adolescents in the amygdala and nigrostriatal, but not mesolimbic, brain regions. Collectively, these data suggest that while n-3 PUFA dietary supplementation may be effective in reducing adolescent anxiety, this effect is context-, sex-, and brain network-specific,” the study authors concluded.
The study highlights the importance of omega-3 fatty acids for psychological development and their potential protective role in mental health. However, it should be emphasized that this study was conducted on rats, not humans. While humans and rats share many physiological similarities, they are still very different species, and the effects on humans might not be identical.
The paper, “(https://dx.doi.org/10.1037/bne0000584) Impact of Supplementation With Omega-3 Fatty Acids After Maternal Dietary Deficiency on Adolescent Anxiety and Microglial Morphology,” was authored by Alina P. Bogachuk, David S. Jacobs, and Bita Moghaddam.

(https://www.psypost.org/neuroscience-uncovers-unique-brain-bond-between-romantic-partners/) Neuroscience uncovers unique brain bond between romantic partners
Aug 23rd 2024, 06:00

Our brains seem to be especially in sync with our romantic partners when it comes to processing emotions. Recent research published in NeuroImage has found that romantic couples exhibit greater synchronization in both behavior and brain activity compared to close friends when watching emotional videos together. This finding sheds light on the deep-seated neural mechanisms that distinguish romantic relationships from friendships.
Emotions play a critical role in human relationships, influencing everything from how we resolve conflicts to how we support each other emotionally. Prior research has shown that romantic relationships, in particular, are marked by deep emotional connections that can profoundly shape our experiences and expressions of emotions. While it’s well understood that romantic partners tend to be more emotionally expressive and interdependent than friends, the specific neural mechanisms that drive this deeper emotional connection have remained largely unexplored.
The researchers behind this study sought to fill that gap by investigating how romantic relationships influence emotional coordination at the neural level. They aimed to determine whether the unique dynamics of romantic love could be reflected in brain activity, particularly in the prefrontal cortex, a brain region known for its role in regulating emotions and cognition.
“In China, we often use the verse from Li Shangyin (李商隐), “心有灵犀一点通,” to metaphorically describe the deep understanding between lovers. The verse can be translated as ‘Our hearts at one, your ears can hear my inner call,’ by Yuanchong Xu,” said study author Zhengde Wei, a professor and member of the (https://cnp.ustc.edu.cn/index.php) Cognitive Neuropsychology Laboratory at the University of Science and Technology of China.
“Ever since I encountered this poem in my youth, I have been captivated by the phenomenon of intuitive connection. How can two distinct individuals forge such a profound, unspoken bond? Driven by this curiosity, I embarked on the current research to explore the neural basis underlying this fascinating occurrence.”
To explore this, the researchers recruited 25 heterosexual couples and 25 heterosexual pairs of close friends, all of whom were university students in China. The couples had been in relationships for between three months and three years, a period considered crucial for studying the neural and physiological aspects of love due to its transitional nature. The friends had known each other for at least three months and were considered close by the study’s criteria.
Participants were asked to watch a series of emotionally charged video clips while their brain activity was recorded using a technique called EEG hyperscanning. This method allows for the simultaneous recording of brain signals from two people, making it possible to measure synchronization between their neural activities. The video clips, which ranged from 50 to 250 seconds in length, were selected to evoke a range of emotions, including happiness, sadness, anger, fear, and disgust.
After watching each clip, participants rated their emotional responses. The researchers then calculated how closely the emotions of each pair were aligned, a measure known as behavioral synchronization. In addition to this, the researchers analyzed the synchronization of brain activity, particularly in the prefrontal cortex, across different frequency bands. They also used a machine learning technique called support vector machine analysis to determine whether neural activity patterns could effectively distinguish between couples and friends.
The researchers found that romantic couples exhibited higher levels of both behavioral and neural synchronization compared to close friends when watching the same emotional videos. This synchronization was particularly pronounced in the alpha frequency band, which is associated with emotional regulation and cognitive processing.
The study also revealed an intriguing relationship between relationship quality and neural synchronization. Couples with lower relationship quality showed higher levels of neural synchronization. On the other hand, couples with higher relationship quality demonstrated better behavioral synchronization.
“I was quite surprised to find that the couples’ relationship quality was significantly negatively correlated with their prefrontal synchronization, which was contrary to our expectations,” Wei told PsyPost. “Initially, we had discovered a significant positive correlation between emotional synchronization and relationship quality, so we assumed a similar result would appear in neural synchronization.”
“After repeatedly confirming this negative correlation, we spent a considerable amount of time contemplating how to interpret this finding. Ultimately, we proposed that there is a subtle relationship between relationship quality, prefrontal synchronization, and emotional synchronization, which we referred to in our paper as a compensatory relationship. When the relationship quality is low, couples may enhance prefrontal synchronization to maintain emotional synchronization.
Further analysis showed that negative emotions, such as sadness and anger, were more strongly synchronized between couples than positive emotions like happiness and joy. This finding aligns with previous research suggesting that negative emotions might play a key role in maintaining emotional bonds within romantic relationships, as understanding and managing these emotions can be vital for resolving conflicts and providing support during tough times.
The machine learning analysis supported the idea that neural activity, particularly in the prefrontal cortex, could serve as a physiological marker that distinguishes romantic relationships from friendships. The model was more accurate in classifying the type of relationship based on neural synchronization than on behavioral data alone.
“I think we need to recognize that romantic relationships and friendships are two completely different types of relationships, with distinct neural performances and underlying neural mechanisms,” Wei said. “Although sometimes some opposite-sex friends may seem very in tune or intimate with each other, they are still not lovers.”
For instance, the sample was limited to well-educated heterosexual Chinese university students, which may not fully represent the diversity of experiences and cultural influences on relationships. This could affect the generalizability of the findings to other populations. Another limitation is the focus on phase synchronization in EEG data, which, while offering high temporal resolution, does not provide detailed spatial information about the brain’s activity.
Future research could address these limitations by including a more diverse sample, examining a broader range of emotions, and employing more interactive and naturalistic paradigms. Additionally, combining EEG with other neuroimaging techniques could provide a more comprehensive picture of the neural mechanisms underlying emotional synchronization in romantic relationships.
“From a neurological standpoint, our results are still quite superficial,” Wei noted. “What is the source of couples’ prefrontal cortex synchronization? Which deeper brain regions are involved? These are questions we need to explore further in the future. At this stage, our research is preliminary, but we plan to delve deeper in future studies.”
“Interpersonal relationships are complex and constantly evolving,” he added. “This dynamic nature reminds us of the importance of considering these changes when conducting research related to social interactions. Long-term longitudinal studies might be an excellent approach to understand these dynamics better. However, the costs associated with conducting long-term experiments involving neural activities present a significant challenge. We hope that more researchers will collaborate with us to advance this field.”
The study, “(https://www.sciencedirect.com/science/article/pii/S105381192400226X) Higher emotional synchronization is modulated by relationship quality in romantic relationships and not in close friendships,” was authored by Yijun Chen, Shen Liu, Yaru Hao, Qian Zhao, Jiecheng Ren, Yi Piao, Liuyun Wang, Yunping Yang, Chenggong Jin, Hangwei Wang, Xuezhi Zhou, Jia-Hong Gao, Xiaochu Zhang, and Zhengde Wei.

(https://www.psypost.org/childhood-sleep-issues-linked-to-increased-risk-of-adhd-symptoms-later-on/) Childhood sleep issues linked to increased risk of ADHD symptoms later on
Aug 22nd 2024, 18:00

New research offers evidence that sleep problems in young children may be a warning sign for the development of attention-deficit hyperactivity disorder (ADHD) symptoms later in childhood. Published in the (https://doi.org/10.1007/s00431-023-05145-3) European Journal of Pediatrics, the study reveals that sleep disturbances at ages 8 to 9 significantly increase the likelihood of ADHD symptoms by ages 10 to 11.
ADHD , is a neurodevelopmental disorder that typically emerges in early childhood. It is characterized by persistent patterns of inattention, hyperactivity, and impulsivity that are more severe, frequent, and disruptive than typically observed in children at similar developmental stages. These symptoms can lead to difficulties in various areas of life, including academic performance, social interactions, and emotional regulation.
The disorder affects approximately 7.5% of children worldwide, making it one of the most common childhood mental health disorders. Given the disorder’s prevalence and impact on children’s lives, researchers are keen to understand the various factors that might contribute to its development.
While the relationship between sleep and ADHD has been studied before, this connection is complex and somewhat controversial. Some studies suggest that sleep problems might mimic ADHD-like symptoms, while others argue that ADHD itself may lead to sleep disturbances.
Led by Llúcia González-Safont, a researcher at the University of Valencia and visiting lecturer at the Universitat Jaume I in Castelló, the new study aimed to clarify the relationship between sleep problems and the development of ADHD symptoms in children. Specifically, the researchers wanted to determine whether sleep issues in young children could predict ADHD symptoms later in childhood, independent of other pre-existing conditions or early signs of ADHD.
To investigate this potential link, the researchers used data from a large, population-based cohort study known as (https://www.proyectoinma.org/) the INMA Project, which tracks the health and development of children across various regions in Spain. This study focused on data from three specific regions: Gipuzkoa, Sabadell, and Valencia.
The study included a sample of 1,244 children whose sleep habits were assessed at ages 8 to 9 using the Child Behaviour Checklist, a widely used questionnaire filled out by parents. This questionnaire includes several items specifically designed to measure sleep problems, such as trouble falling asleep, frequent waking during the night, and sleeping less or more than other children. The severity of these sleep problems was scored on a scale from 0 to 9.
Two years later, when the children were between 10 and 11 years old, the researchers assessed ADHD symptoms using the Conner’s Parent Rating Scales, another validated questionnaire completed by parents. This scale measures the severity of ADHD-related behaviors, including inattention, hyperactivity, and oppositional behavior.
To ensure the accuracy of their findings, the researchers also considered various factors that could influence both sleep and ADHD symptoms. These included parental age, socioeconomic status, whether the child was born prematurely or small for gestational age, and whether the child had shown signs of ADHD at earlier ages.
The researchers found that children who had sleep problems at ages 8 to 9 were more likely to exhibit ADHD symptoms at ages 10 to 11. This association was particularly strong for symptoms of inattention and hyperactivity. For instance, children who scored higher on sleep problem measures were found to have a 14% increase in oppositional behavior, a 20% increase in inattention, and an 18% increase in hyperactivity two years later.
Importantly, this relationship held true even after the researchers accounted for previous ADHD symptoms and other clinical conditions, such as being born preterm or small for gestational age. This suggests that sleep problems in childhood are not just a consequence of existing ADHD but may actually contribute to the development of these symptoms over time.
The study also revealed that the impact of sleep problems on ADHD symptoms could vary depending on certain social factors. For example, children whose fathers were employed showed a stronger link between sleep problems and later ADHD symptoms than children whose fathers were unemployed. This finding points to the possibility that socioeconomic factors might influence the relationship between sleep and ADHD in complex ways.
While this study provides important insights, it also has some limitations. One notable limitation is that the researchers relied on parent-reported questionnaires to measure both sleep problems and ADHD symptoms. Although these questionnaires are widely used and have been validated in previous research, they are subjective and might be influenced by factors such as parental stress or bias. Additionally, the study did not include objective measurements of sleep, such as actigraphy or polysomnography, which could provide more precise data on sleep patterns.
Llúcia González emphasised that “these findings must be interpreted with caution. Although not all children with sleep disorders will develop symptoms of ADHD, detecting them at an early stage, with questionnaires that are easy to apply in paediatric consultations, could contribute to preventing or mitigating future symptoms of behavioural problems like ADHD. It would therefore be useful to incorporate this type of screening tool into primary care programmes such as the Children’s Health Programme.”
Future research could build on these findings by using more objective measures of sleep and exploring the underlying biological mechanisms that might link sleep disturbances to ADHD. Additionally, studies that include interventions to improve sleep in children could help determine whether addressing sleep problems early on might reduce the risk of developing ADHD symptoms later in life.
The study, “(https://link.springer.com/article/10.1007/s00431-023-05145-3) Sleep problems at ages 8–9 and ADHD symptoms at ages 10–11: evidence in three cohorts from INMA study,” was authored by Llúcia González-Safont, Marisa Rebagliato, Ane Arregi, Paula Carrasco, Mònica Guxens, Oscar Vegas, Jordi Julvez, and Marisa Estarlich.

(https://www.psypost.org/the-brain-boosting-blueprint-6-lifestyle-tips-to-reduce-dementia-risk/) The brain-boosting blueprint: 6 lifestyle tips to reduce dementia risk
Aug 22nd 2024, 16:00

Dementia is not an inevitable consequence of ageing. It’s thought that around 40% of (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) dementia cases could be prevented (or at least delayed) by changing certain lifestyle habits.
There are now 12 known modifiable (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) risk factors associated with greater risk of dementia. By focusing on these factors and taking proactive steps early and consistently throughout your life, you can profoundly impact your (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) brain health and overall wellbeing – and also reduce your risk of developing dementia later in life.
Here are six of the most important lifestyle changes you can make while you’re young in order to look after your brain health:
1. Good nutrition
Nutrition is important for a number of reasons.
Although the brain only comprises 2% of our body weight, it consumes around 20% of our (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900881/) daily energy supply. This makes good nutrition a crucial element of brain health.
In addition, a good diet helps us maintain a (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) healthy weight and lowers (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) risk of diabetes, which have both been associated with a 1% greater risk of dementia. A (https://www.nhs.uk/conditions/high-blood-pressure-hypertension/prevention/) healthy diet can also (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) prevent hypertension, which is associated with a 2% greater risk of dementia.

No one’s 20s and 30s look the same. You might be saving for a mortgage or just struggling to pay rent. You could be swiping dating apps, or trying to understand childcare. No matter your current challenges, our (https://theconversation.com/uk/topics/quarter-life-117947?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2022&utm_content=InArticleTop) Quarter Life series has articles to share in the group chat, or just to remind you that you’re not alone.
Read more from Quarter Life:

(https://theconversation.com/focusing-on-functional-fitness-in-your-20s-and-30s-can-help-you-stay-ready-for-anything-and-many-exercises-can-help-you-achieve-it-216053?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2022&utm_content=InArticleTop) Focusing on functional fitness in your 20s and 30s can help you stay ready for anything — and many exercises can help you achieve it
(https://theconversation.com/four-ways-men-and-women-can-improve-their-health-before-trying-to-conceive-220260?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2022&utm_content=InArticleTop) Four ways men and women can improve their health before trying to conceive
(https://theconversation.com/loneliness-is-a-major-public-health-problem-and-young-people-are-bearing-the-brunt-of-it-218391?utm_source=TCUK&utm_medium=linkback&utm_campaign=UK+YP2022&utm_content=InArticleTop) Loneliness is a major public health problem – and young people are bearing the brunt of it

One of the best diets you can follow for a healthy brain is a version of the Mediterranean diet. Numerous studies have shown the Mediterranean diet is linked to (https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.946361/full) better brain function and (https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02772-3) lower risk of dementia.
So if you want a healthy brain try including plenty of whole grains, vegetables, fruits (especially berries), nuts, beans and oily fish in your diet. You should try to limit the amount of pastries, sweets, fried foods and cheese that you eat. For most people, focusing on improving your diet will be better for your brain health as opposed to taking specific (https://pubmed.ncbi.nlm.nih.gov/30556597/) vitamin and mineral supplements – unless you have a nutrient deficiency.
2. Stay hydrated
We’re made mainly out of water – (https://www.southtees.nhs.uk/patients-visitors/ipc/ipc-advice-for-carers/catheters-and-staying-hydrated/) around 60%, according to most figures. Keeping it that way and (https://nap.nationalacademies.org/catalog/10925/dietary-reference-intakes-for-water-potassium-sodium-chloride-and-sulfate) staying well hydrated supports our brain function as well as our overall wellbeing.
(https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration) Being dehydrated affects our physical and mental performance in many ways – such as increasing feelings of tiredness and causing the brain to (https://pubmed.ncbi.nlm.nih.gov/30136401/) function less efficiently. Memory, attention, concentration and reaction time are also (https://journals.lww.com/acsm-msse/Fulltext/2018/11000/Dehydration_Impairs_Cognitive_Performance__A.21.aspx) affected by dehydration.
Good hydration supports our (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6603652/) brain performing optimally and helps us to prevent steep decline in brain function.
3. Reduce alcohol consumption
Research shows drinking too much alcohol can increase (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) dementia risk by 1%.
Not only does alcohol affect how well (https://www.niaaa.nih.gov/publications/alcohol-and-brain-overview) the brain functions, it also changes the brain’s structure – with (https://www.nature.com/articles/s41467-022-28735-5) research finding it’s linked with loss of neurons (cells which send signals throughout the brain), decreases in white matter (networks of nerve fibres that enable communication between brain areas) and loss of volume. All of these changes affect how well the (https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/risk-factors-varied-vulnerability-alcohol-related-harm) brain works.
Drinking more than (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) 21 units of alcohol per week is associated with greater dementia risk. However, the NHS advises people not to drink more than (https://www.nhs.uk/live-well/alcohol-advice/calculating-alcohol-units/) 14 units per week to stay healthy. Alcohol also (https://www.nhs.uk/live-well/alcohol-advice/the-risks-of-drinking-too-much/) increases your risk of some cancers (including mouth, throat and breast cancer) as well as stroke and heart disease.
4. Keep active
Exercise has many benefits (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770965/) for the brain. It increases blood flow to the brain that’s beneficial for good function, (https://www.jneurosci.org/content/early/2021/11/11/JNEUROSCI.1483-21.2021) decreases inflammation and even increases brain (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2853472/) activity and volume, making it more efficient. All of these changes are super beneficial for your long-term brain health – and are thought to protect against (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2853472/) cognitive decline.
You should aim for at least 150 minutes of moderate-intensity (https://assets.publishing.service.gov.uk/media/620a2b0c8fa8f549142bf221/physical-activity-for-adults-and-older-adults.pdf) physical activity per week or at least 75 minutes of high-intensity exercise per week – or a combination of both. But even if you can achieve this goal, research shows as little as 7,500 steps per day is all it takes to (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481600/) improve brain volume.
5. Socialise often
Social isolation and loneliness are associated with (https://www.nia.nih.gov/health/mental-and-emotional-health/depression-and-older-adults) higher risk of depression and (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9995915/) cognitive decline.
But research has found that (https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(22)00199-4/fulltext) good social connections – such as living with other people, being involved in a weekly community group or seeing family and friends each week – is associated with (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) slower cognitive decline. Socialising stimulates our attention and memory and (https://link.springer.com/article/10.1186/s13643-017-0632-2) strengthens our brain’s networks.
Volunteering, getting involved in your local community or meeting your friends for a meal or chat weekly are all great ways to (https://www.nia.nih.gov/health/memory-loss-and-forgetfulness/memory-problems-forgetfulness-and-aging) keep your brain healthy.
6. Keep learning
Even if it’s been years since you finished school, that doesn’t mean you should stop learning. Learning has a (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) protective effect on the brain – with research showing people who continue learning throughout their life had a 7% lower risk of dementia.
Some of the best activities you can do for your brain health include (https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2019.00423/full) learning a new language, trying a (https://www.nihr.ac.uk/news/playing-an-instrument-linked-to-better-brain-health-in-older-adults/35430) new sport, playing a (https://onlinelibrary.wiley.com/doi/10.1002/gps.6061) musical instrument and (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174231/) doing puzzles.
Other things to remember
Alongside these tips, some other ways you can lower your risk of dementia include (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) using hearing aids if you’re experience hearing loss, avoiding a (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) traumatic brain injury and aiming for at least six to eight (https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext) hours of sleep per night.
The brain is perhaps the most important organ we have. By taking care of it while you’re young, you’ll ensure it continues to function properly as you age.
 
This article is republished from (https://theconversation.com) The Conversation under a Creative Commons license. Read the (https://theconversation.com/six-ways-to-look-after-your-brain-health-in-your-20s-and-30s-231119) original article.

(https://www.psypost.org/engaging-in-creative-activities-predicts-heightened-life-satisfaction-and-happiness-study-finds/) Engaging in creative activities predicts heightened life satisfaction and happiness, study finds
Aug 22nd 2024, 14:00

Amid the hustle and bustle of modern life, could the simple act of crafting help protect our mental health? A new study published in (https://doi.org/10.3389/fpubh.2024.1417997) Frontiers in Public Health provides evidence that indulging in creative activities like arts and crafts could offer a boost to our overall sense of wellbeing. In fact, the impact of crafting on an individual’s sense of life satisfaction was found to be more significant than being employed, highlighting its potential as a valuable tool in promoting public mental health.
The researchers, led by Helen Keyes of Anglia Ruskin University, were motivated by the need to find effective ways to improve public mental health, particularly in the wake of the COVID-19 pandemic. The pandemic has left many people grappling with increased stress, anxiety, and a sense of disconnection. This has underscored the need for accessible, affordable, and effective interventions that can help people feel better and more connected to life.
Arts and crafts have long been recognized for their therapeutic benefits, particularly for individuals with mental health conditions. However, this study sought to determine whether such activities could also have a positive impact on the general population’s mental wellbeing.
To explore this question, the scientists analyzed data from the UK’s Department for Culture, Media, and Sport’s annual Taking Part survey, which tracks public engagement with cultural, digital, and sporting activities. The survey included a broad sample of 7,182 participants, making it possible to examine the effects of creative arts on wellbeing across a diverse population. This large-scale study provided a unique opportunity to assess the impact of crafting in a real-world setting, beyond the controlled environments typically found in clinical research.
The researchers employed a comprehensive approach to analyze the data, taking into account various sociodemographic factors such as gender, age, health, employment status, and level of deprivation. These factors are already known to influence an individual’s sense of wellbeing, with poorer health, unemployment, and higher levels of deprivation often linked to lower levels of happiness and life satisfaction. By controlling for these variables, the researchers were able to isolate the specific impact of engaging in arts and crafts on mental wellbeing.
Participants in the survey were asked to rate their levels of happiness, anxiety, life satisfaction, and whether they felt that their lives were worthwhile. They were also asked how often they felt lonely. When it came to crafting, 37.4% of the respondents reported that they had engaged in at least one craft activity over the past year. These activities ranged from painting, drawing, and knitting, to pottery and woodworking.
The results of the study were striking. The participants who took part in arts and crafts reported higher levels of happiness, life satisfaction, and a stronger sense that life is worthwhile. The boost to their sense of life being worthwhile was as significant as the effect of being employed, a notable finding given the importance of employment to many people’s self-worth and overall satisfaction with life. However, the study found no significant impact of crafting on levels of loneliness or anxiety. This could be because some craft activities are often solitary endeavors, which may not provide the social interaction needed to reduce feelings of loneliness.
“Engaging in these activities is linked with a greater sense that life is worthwhile, increased life satisfaction, and happiness,” (https://www.frontiersin.org/news/2024/08/16/arts-and-crafts-improves-mental-health-frontiers-public-health) said Keyes. “The wellbeing effects were present even after we accounted for things like employment status and level of deprivation. It seems that crafting can contribute positively to your wellbeing above and beyond these other aspects of your life.”
The findings suggest that the positive effects of crafting, though modest, are comparable to the influence of sociodemographic factors like age, health, and employment. Given that these factors are often difficult to change, the ability of arts and crafts to enhance wellbeing represents a significant opportunity. Encouraging greater public participation in such activities could therefore be a valuable strategy for improving overall mental health.
“Governments and national health services might consider funding and promoting crafting, or even socially prescribing these activities for at-risk populations, as part of a promotion and prevention approach to wellbeing and mental health,” added Keyes.
While the study’s findings are promising, the researchers were quick to point out some important limitations. First and foremost, this was a correlational study, meaning that it can only suggest a relationship between crafting and improved wellbeing, not prove that one causes the other. As Keyes explained, “We can’t know for certain whether crafting is directly causing this increase in wellbeing. The next step would be to carry out an experimental study where we measure people’s wellbeing before and after significant periods of crafting.”
Furthermore, the study focused on a broad range of craft activities, but did not explore whether different types of crafts might have different effects on wellbeing. It is possible that more social forms of crafting, such as group knitting sessions or collaborative art projects, might have a stronger impact on reducing loneliness, a hypothesis that future research could explore.
Another limitation is that the survey did not include every possible type of craft activity, potentially overlooking other forms of creativity that might also contribute to wellbeing. Additionally, the study did not consider the varying levels of skill or engagement in crafting. For example, someone who crafts as a casual hobby might experience different effects than someone deeply involved in a creative project.
Despite these limitations, the study provides valuable insights into the potential mental health benefits of arts and crafts. Given their accessibility and affordability, these activities could be an effective way to enhance wellbeing across a broad segment of the population. As Keyes noted, “There is certainly something immensely satisfying about seeing the results of your work appear before your eyes. It feels great to focus on one task and engage your mind creatively.”
The study, “(https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1417997/full) Creating Arts and Crafting Positively Predicts Subjective Wellbeing,” was authored by Helen Keyes, Sarah Gradidge, Suzanna Elizabeth Forwood, Nic Gibson, Annelie Harvey, Evelin Kis, Karen Mutsatsa, Rachel Ownsworth, Shyanne Roeloffs, and Magdalena Zawisza.

(https://www.psypost.org/low-dose-long-term-administration-of-cannabis-compound-reverses-brain-aging/) Low-dose long-term administration of cannabis compound reverses brain aging
Aug 22nd 2024, 12:00

In a new study that could pave the way for new treatments targeting age-related cognitive decline, researchers have discovered that low-dose, long-term administration of a key cannabis component can reverse aging processes in the brain and has an anti-aging effect overall. The study, conducted by teams from the University Hospital Bonn (UKB) and the University of Bonn in collaboration with Hebrew University in Israel, focused on the effects of tetrahydrocannabinol (THC), the primary psychoactive component of cannabis, on aging mice.
The results, published in the journal (https://doi.org/10.1021/acsptsci.4c00002) ACS Pharmacology & Translation Science, suggest that THC can rejuvenate cognitive function in older mice by influencing key molecular pathways in the brain.
Aging is often associated with a decline in cognitive abilities, which is thought to result from the deterioration of brain cells and the connections between them. Previous research had hinted that the endocannabinoid system — a complex network of receptors and signaling molecules in the brain and other organs — plays a crucial role in this process.
Specifically, the cannabinoid receptor type-1 (CB1), which is abundant in the brain, appears to be linked to brain aging. Loss of CB1 activity in mice has been shown to lead to significant age-related deficits in learning, memory, and neuron survival.
With this in mind, the researchers set out to explore whether enhancing CB1 activity with low doses of THC could have the opposite effect, potentially reversing some aspects of brain aging. They were particularly interested in how THC might affect mTOR, a protein that acts as a central regulator of cell growth, metabolism, and aging. mTOR signaling has been linked to both cognitive performance and the aging process, making it a key target for interventions aimed at extending healthy lifespan.
To investigate, the researchers used a group of male mice that were either young (four months old) or old (18 months old). The mice were randomly assigned to receive either a low dose of THC or a placebo for a period of 28 days. THC was administered continuously through subcutaneous minipumps, which allowed the researchers to control the dosage and ensure consistent delivery.
The study focused on several key areas: brain function, the levels of specific proteins involved in synaptic signaling, and the overall metabolic state of the mice. The researchers monitored the mice’s body weight, food intake, and activity levels throughout the experiment. Additionally, they performed detailed biochemical analyses of the mice’s brains, blood plasma, and adipose (fat) tissue to assess how THC affected mTOR signaling and the metabolome—a comprehensive snapshot of all the metabolites, or small molecules, present in the body.
In the brains of the older mice, THC treatment led to a temporary but significant increase in mTOR activity, particularly in the hippocampus, a region critical for learning and memory. This increase in mTOR activity was accompanied by a rise in the levels of key synaptic proteins, such as synaptophysin and PSD-95, which are essential for the formation and maintenance of synapses—the connections between neurons.
Furthermore, the researchers observed that THC treatment significantly boosted the metabolic activity in the hippocampus. This was evidenced by increased levels of metabolites involved in energy production, such as those associated with glycolysis and the citric acid cycle, which are pathways that generate the energy needed for cellular processes. Interestingly, these changes were most pronounced after 14 days of treatment and tended to normalize by day 28.
In contrast to the brain, the adipose tissue of THC-treated mice showed a decrease in mTOR activity and a reduction in the levels of amino acids and carbohydrate metabolites, similar to what is observed during caloric restriction or intense physical exercise—both of which are known to have anti-aging effects. This reduction was particularly evident after 28 days of treatment, suggesting a dual-phase effect of THC: an initial increase in brain activity followed by a systemic shift towards energy conservation and reduced metabolic activity.
“We have now been able to show that treatment with THC has a tissue-dependent and dual effect on mTOR signaling and the metabolome,” explained Andras Bilkei-Gorzo from the Institute of Molecular Psychiatry at the UKB, who is also a researcher at the University of Bonn. “We concluded that long-term THC treatment initially has a cognition-enhancing effect by increasing energy and synaptic protein production in the brain, followed by an anti-aging effect by decreasing mTOR activity and metabolic processes in the periphery. Our study suggests that a dual effect on mTOR activity and the metabolome could be the basis for an effective anti-aging and cognition-enhancing drug.”
While the findings are promising, the study does have some limitations. The research was conducted in mice, and while these animals are commonly used as models for human biology, there are significant differences between species. It is not yet clear whether the same effects would be observed in humans, and further studies are needed to explore the potential therapeutic applications of THC in aging populations.
Additionally, the study focused on a specific dose and duration of THC treatment. It is possible that different doses or longer treatment periods could produce different results, either more beneficial or potentially harmful. Future research will need to explore these variables in greater detail to determine the optimal treatment protocol for maximizing the anti-aging effects while minimizing any potential risks.
Another important consideration is the broader impact of long-term THC use. Although the study did not find evidence of CB1 receptor downregulation—a common concern with prolonged cannabinoid exposure—the long-term effects on other physiological systems, particularly in older adults, remain to be fully understood.
In (https://www.nature.com/articles/nm.4311) a previous study, researchers from Bonn, in collaboration with a team from the Hebrew University of Jerusalem, demonstrated that long-term, low-dose THC administration can reverse age-related decline in the brain by enhancing cognitive abilities and increasing synapse density in older mice. However, the question of whether these beneficial effects on the aging brain are connected to changes in mTOR signaling and metabolic processes remains unresolved.
The study, “(https://pubs.acs.org/doi/10.1021/acsptsci.4c00002) Bidirectional Effect of Long-Term Δ9-Tetrahydrocannabinol Treatment on mTOR Activity and Metabolome,” was authored by Andras Bilkei-Gorzo, Britta Schurmann, Marion Schneider, Michael Kraemer, Prakash Nidadavolu, Eva C. Beins, Christa E. Müller, Mona Dvir-Ginzberg, and Andreas Zimmer.

Forwarded by:
Michael Reeder LCPC
Baltimore, MD

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