Remembering and Forgetting: the How and the Why

It’s often the case that we experience an event, later, to recall it only vaguely, or partially, or as a distortion of the facts. With the so-called illusory truth effect, what we assume we take in, or think we hear, may form in us false assumptions, attitudes, beliefs.

‘You don’t remember what happened. What you remember becomes what happened.’ – John Green, author.

Memory involves a process of encoding – how we take in – storing, then later retrieving data and information, as needed. It takes place in the electrochemical actions at synapses – tiny gaps between brain cells – creating neuronal connections, important for retaining new information, making decisions, solving problems.

Sensory memory can be brief, especially in taking in visual information, such as light, as well as auditory, smell and touch. When focused on, it passes into short term memory, generally around 18-30 seconds, then afterwards into long term memory. The hippocampus and amygdale in the limbic system are involved in consolidation of short term memory into long term memory; spatial memory, with neuronal connections in the neocortex.

In explicit memory, a conscious, intentional recollection occurs in the retrieval of contextual information from specific experiences and events, and formation of new episodic memories – things that happen to us – via the prefrontal cortex and limbic system. Damage or atrophy in the hippocampus can be seen in the development of dementia and Alzheimer’s Disease.

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The Stress Hormone That Worries So Many

It’s popular on social apps to blame cortisol for myriad ills. But its role isn’t so clear-cut.

Maybe you can’t sleep. Or you sleep too much. Maybe you keep breaking out or getting sick. Perhaps your stomach bloats, your skin sags, you feel shaky, Maybe you can’t focus, eat or get rid of the tension in your spine.

If you’ve scrolled through TikTok lately, you might be inclined to blame one or all of these things on your cortisol levels. Over the last year or. so, users have flooded the app with stories about how their supposed cortisol imbalances have led to a variety of health concerns.

Cortisol, sometimes known as the stress hormone, is a chemical that helps regulate the way our bodies react to stress. “It’s a hormone that connects the mind and the body together,” said Martin Picard, an associate professor of behavioral medicine at Columbia University. Nearly every organ has a receptor that responds to cortisol. It is crucial in helping us function throughout the day, whether by regulating blood pressure or combating inflammation.

That doesn’t necessarily mean that cortisol imbalances are responsible for the various ailments that people are sharing on TikTok said Nia Fogelman, an associate research scientist at the Yale Process Center.” I think it’s completely natural and understandable why people want to A, figure out what’s going on with their bodies, and B, to want some one thing that we can fix,” she said. But it’s not that simple.

When we experience stress, the pea-size pituitary gland in the brain — sometimes called the master gland — signals to the adrenal glands perched atop the kidneys, prompting them to secrete and deliver cortisol into our bloodstream.

Our bodies release the chemical when we are faced with a challenge, whether psychological or physical, real or imagined, said Jeanette M. Benett, a health psychologist who studies the effects of stress on health at the University of North Carolina, Charlotte. We release cortisol when we encounter a tangible threat, like coming across a bear on a hike, but also when we receive an ominous work email. The more threatening we perceive an event to be, the more cortisol we typically produce.

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Most ADHD Children have the Problem as Adults | Biofeedback Treatments Sleepy Hollow, Ny

ADHD (attention deficit hyperactive disorder) is often thought of as a problem of childhood – but 90 percent go on to suffer symptoms as adults, such as speaking impulsively, or not being able to make decisions.

It’s important for people to recognize that ADHD carries on into adulthood, and there will be times when a person can’t manage situations or feels less in control, said researchers from the University of Washington School of Medicine.

It was thought that half of all children diagnosed with ADHD would still suffer from it as adults, but the Washington researchers estimate the true figure is much higher and could be as high as 90 percent of cases.

They followed the health of 558 children when they were eight and until they reached the age of 25. All the children had been diagnosed with ADHD.

The researchers aren’t sure why ADHD symptoms flare up in adulthood but suspect it could be related to stress or not following a healthy lifestyle of good nutrition and sleep. Symptoms come and go, the researchers found, and many in the study group had worked out their own coping mechanisms.

Adults with ADHD are much more likely to be in a creative profession. “The key is finding a job or life passion that is compatible with ADHD. You are going to see a lit of creative people who have ADHD, whereas ADHD people who may be required to do very detail-oriented tasks at a computer will find it very difficult,” said Margaret Sibley, one of the researchers.

ADHD has two main clusters of symptoms: inattention can manifest as disorganization, forgetfulness, or having trouble focusing, while those who are more hyperactive can be verbally impulsive, indecisive, compulsive when they grow up.

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Gentle Exercise will Help You Remember | Counseling And Neurofeedback Center

Forgetful? A little gentle exercise every day can help improve your memory.

Light workouts create new connections in the areas of the brain, such as the hippocampus, that are responsible for memory.

Exercise, such as walking, yoga, and tai chi, may not make you sweat, but it is making a difference to your brain, say researchers from the University of California at Irvine. They scanned the brains of 36 young adults before and after 10 minutes of light exercise and discovered new connections between the hippocampus and cortical regions of the brain were already being created.

The hippocampus is vital for memory recall and is one of the first areas to deteriorate with Alzheimer’s disease.

It could be that light exercise, which every one of us can do, can also reduce the risk of cognitive decline as we get older.

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Medications Aren’t The Only Option | Low Energy Neurofeedback System Near Me

As the Opioid Crisis shook the public’s view of painkillers and pharmaceutical companies came under fire for their marketing practices, many patients looked for alternatives. One of the leading contenders; talk therapy.

Psychologists, therapists, and social workers have become a crucial part of pain treatment programs, proving to be as effective or more so than medication. Still, finding the right pain counseling can take effort.

Many pain psychologists treat chronic pain with cognitive behavior therapy (which focuses on reframing thoughts to positively affect behavior and emotions) or mindfulness (which involves learning to become conscious of feelings without reacting to them). Acceptance and commitment therapy combines C.B.T. and mindfulness to help patients accept their emotions and respond to them. Another method is biofeedback, which monitors patients’ muscle tension, heart rate, brain activity, or other functions to make them aware of their stress and help them learn to control it. And some clinicians use hypnosis, which can be effective at managing pain for some people. What unifies all these treatments is a focus on teaching patients how they can use their minds to manage their pain.

Large medical centers and boutique practices are more likely to have comprehensive pain treatment but tend to be in urban areas. People in rural areas or those who can’t afford the services get left out, said Rachel Aaron, an assistant professor of physical medicine and rehabilitation at Johns Hopkins Medicine. But even in cities, not all large medical networks have pain services.

If you are interested in trying a pain therapist, Dr. Aaron said, the first stop should be your primary care doctor. Some insurance plans cover pain psychology, but others do not. It’s important to talk to a mental health provider first about how to get treatment covered.

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Adaptability: Navigating an Ever Changing World | Biofeedback Treatments Sleepy Hollow, Ny

John Lennon is quoted as saying: ‘Life is what happens when you are making other plans.’

Indeed, Life continues to throw curve-balls at us: from the Covid, tragedy, familial and cultural tensions, financial uncertainty – as well as the cumulative stressors of daily life, multitasking, keeping up with technical literacy, and information overload.

Midst all the unrest and turmoil, it seems useful to consider the principle of flexibility in the natural world, as observed in how water overcomes the obstacles, the rocks in the river, by flowing around them.

Adaptability is described as the ability to adjust to new conditions, quickly shift plans in changing environments. In the workplace, it’s the ability to rapidly learn new skills, find alternative solutions, ways of operating in response to changing circumstances.

Adaptability implies flexibility, resilience, the capacity to meet and manage stressors, with less emotional reactivity and more balanced physiological responses. Frequently, the lack of adaptability is reflected in disregulation of the autonomic nervous system, (ANS), our ‘internal thermostat’, which regulates physiological and involuntary functions. There may be an imbalance, or adjustment issue between the ‘fight or flight’ arousal response (Sympathetic Nervous System) – when action is required – and the ‘relaxation response’ – when regeneration, restorative rest, is needed.

LENS Neurofeedback can help to balance the ANS, manage stressors, and enable resilience and adaptability in the face of challenges, so that we may more readily return to and maintain equilibrium.

Through LENS training, one can cultivate inner resources, resilience and acquire effective ways of operating at a more optimal level of living.

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Take Comfort: These Foods Can Improve Your Mood | Mind Care Center

Increasingly, researchers are finding stronger links between diet and brain health.

It’s time to start feeding your brain.

For years research on healthy eating has focused primarily on physical health and the link between diet, weight, and chronic disease. But the emerging field of nutritional psychiatry studies how foods can make us feel.

“Many people think about food in terms of their waistlines, but it also impacts our mental health,” said Dr. Uma Naidoo, a Harvard psychiatrist and the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital. “It’s a missing part of the conversation.”

The connection between the stomach and the brain is strong, and it starts in the womb. The gut and brain originate from the same cells in the embryo, Dr. Naidoo said. One of the main ways the brain and gut remain connected is through the vagus nerve, a two-way chemical messaging system that explains why stress can trigger feelings of anxiety in your mind and butterflies in your stomach.

Food can also influence the state of your microbiome, and some species of gut microbes have been linked to higher rates of depression. Even the brain chemical serotonin, which regulates mood, has a strong gut connection. Only 5 percent of your body’s serotonin is made in the brain; the rest is made, stored, and active in the gut, said Dr. Naidoo, author of the new book “This is Your Brain on Food.”

Debunking a Myth

Often people try to influence their mood by eating comfort foods. The problem experts say, is that while those foods typically offer a tantalizing combination of fat, sugar, salt, and carbs that make them hyper-palatable, they can actually make us feel worse.

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