Graphic showing why prolonged sitting is unhealthy

Here’s a graphic showing the health risks of prolonged sitting, which I’ve blogged about before:

Besides the reasons shown here and described in the NY Times article link, here are a couple of more reasons why prolonged sitting creates dis-ease and why movement is good for you:

  1. The lymphatic system aids the immune system in destroying pathogens and filtering waste, and it delivers nutrients, oxygen, and hormones to the cells. It has no central pump, like the circulatory system. Instead, the lymphatic system depends on muscular movement, breathing, and gravity to move lymph throughout the body. Frequent movement is critical to move lymph. 
  2. Walking moves the sacrum, which acts as a pump for cerebro-spinal fluid, the fluid that surrounds the brain and spinal cord. Cerebro-spinal fluid nourishes, removes toxins, and cushions the brain and spinal cord. 

Next, tips if you have a job that requires sitting.

Meditation and creativity

A lot has been written about how the practice of meditation helps people become calmer and more centered. Here’s a link to an article about how it can help people become more creative.

…can intelligence and creativity really be as “neuroplastic” as memory and motor skills? Intelligence, much less creativity, has not been conclusively linked with any one area in the brain. The closest analogues are the so-called executive functions, brain systems involved in planning, integrating of sensory information, and abstract thinking, that are thought to be concentrated in the prefrontal cortex. There is, says Aronson, a way to improve executive functioning, and it’s the very same practice prescribed by Alexander: mindfulness meditation.

I particularly liked the description of creativity:

It involves the ability to make unexpected connections, to move fluidly among concepts, to consolidate past memories, ideas, or impressions and arrive at new insights.

My experience with brainwave optimization

Last week I did brainwave optimization, aka brain training, at NeuroBeginnings.  I did the baseline assessment in May and wrote about it here. It’s an astounding new technology with huge potential to alleviate suffering and help people’s brains function optimally without spending a minor (or major) fortune on health care.

Gigi Turner, owner of NeuroBeginnings, likes to schedule the training to start within two weeks of the initial assessment, but we had to work around finishing my 3M contract, which was hard to pin down. You need a full week as free of demands as possible so you can integrate the brain training. It’s a wonderful activity for a vacation (or stay-cation if you live in Austin). 

By the way, Gigi is hard-working, personable, and adorable. She’s easy to relate to, and you know she’s working for your best interests. She’s a woman after my own heart, fascinated with the brain and its workings, making the world a better place one brain at a time.

I did two sessions per day, Monday through Friday, one at 9 am and another at 12:30 pm, each lasting about an hour and forty-five minutes.

Between the morning and afternoon sessions, I hung out at the Zilker Botanical Gardens or walked along Barton Creek. It felt great to move after being still, and being outdoors in scenic nature was refreshing. I’d get lunch at the Daily Juice or Whole Foods, something light and very healthy.

During each session, I sat in a special recliner and either watched a computer monitor or just relaxed doing nothing. Gigi attached electrodes to my head and moved them to various places — frontal, temporal, parietal, and occipital lobes.

There were several exercises I did in every session: sitting and watching a bar move to a lower position,  reclining with the lights off and relaxing deeply, imagining/remembering an activity that uses all the senses, and visualizing a guided meditation.

During all the exercises, I heard musical notes playing. Gigi said you actually want them to stay in the background and not think about it too much. They are random notes, not playing a tune, not rhythmic, not even music — just random notes. There are a variety of musical sounds. You might hear the random notes played on a guitar, xylophone, steel drum, bells, or piano.

I am a thinker. I have a very active mind, and I’m gaining facility in switching from that active, inquiring, analytical state to more relaxed states.

I noticed that I liked it when a lot of notes played fairly densely, and I didn’t like it when one note played over and over, or when there was a long silence. I wanted the “music” to be pleasing to my ears.

A couple of times I would recognize a fragment of a song in a string of 3 or 4 notes and smile to myself. I noticed that if I was getting one note repeatedly, I could move my eyes, and the sound would shift. That’s an NLP trick!

The sounds reflect current brainwave activity, allowing the brain to “see” itself, as Lee Gerdes says in his book, Limitless You. You do occasionally view your brain activity on the monitor, but mostly the brain is hearing itself, and the more in harmony and cohesive the brain gets, the more the sounds reflect that.

You don’t have to do anything. The brain adjusts itself. At least, that’s how I think it works.

Watching the bar was hardest for me. I tried too hard, and it strained my eyes (I wear contacts and need to blink often — did you know your brainwaves change when you close your eyes, even to blink?). I stopped drinking green tea in the morning and brought eyedrops, attempting to make this exercise easier to accomplish.

I finally started getting the hang of it on Friday when I imagined that the sound of the air conditioning was a waterfall that was very nearby. When my attention was split between listening to the “waterfall” and gazing beneath the bar (rather than staring intently at it), I made progress.

I believe that exercise was about my “thinking” mind — aka bringing down my beta waves.

I went into brain training wanting to get rid of any remaining dysfunctional patterns from my childhood trauma and years of PTSD. Most of the changes took place in the frontal and occipital lobes — the center for executive functioning and the visual cortex, respectively. After my last session, Gigi gave me printouts showing how my brainwaves in those lobes had changed over the week of training. She got my left and right hemispheres more in sync in those lobes.

I loved the relaxation exercises. It turns out I’m very good at going into alpha! As I got used to the process, I got pretty good at dropping into theta and good at noticing the difference between alpha and theta. (Theta is where deep healing occurs.) I dropped into delta (sleep) a few times, especially after lunch, at first, but as the week progressed, I was able to stay awake in theta for longer periods.

I really loved the task of imagining I was entering a house, walking upstairs, and entering three rooms. Each day I created different rooms. Here are some juicy ones:

  • A room full of guides — lamas, teachers, angels, masters, buddhas and boddhisattvas, yogis, healers, shamans, seers — who included me and gave me gifts, laying their hands on me.
  • A room of possibilities that I’d like to manifest — travel, prosperity, success, joy, gifts and talents and skills, love, creativity, equanimity, health, goodness.
  • A room containing my fears and obstacles, with wonderful resources to address each one.
  • A room of gratitude for past, present, and future.
  • A room where I gave my gifts and resources to those who needed them.
  • A room of beginner’s mind.
  • A room for my future sage elder self.
  • A room of intuition.

Also, the Jean Houston guided meditation of cleansing the senses works well here. Having NLP training was useful!

During the five days of training, I didn’t experience any sudden or drastic changes in brain functioning, but each day I felt a little bit sharper, more present, more centered.

I learned that my brain operations were actually in pretty good shape to start with, and with a few tweaks it will operate even better. The changes will continue to manifest over a period of months after the training.

To get the most from it, the instructions are that for at least the next three weeks, I need to avoid alcohol and recreational drugs, exercise/walk daily, eat a lot of protein, and drink plenty of water.

It would be helpful to practice awareness through progressive relaxation, visualization while listening to a CD Gigi gave me (I liked the sound of a stream during some of the sessions, which has become an anchor), and doing breathwork.

I also need to postpone appointments for other therapeutic modalities until three weeks have passed, so I’ll need to make some phone calls on Monday.

If you’re interested, I recommend calling NeuroBeginnings for a baseline assessment. Her number is 512-699-6593. The baseline assessment currently costs $160. The entire cost, at present, is $1,635, if I remember correctly. Compared to doctor visits and medication, brain training could actually save you time, money, and side effects. 

I’m going to wait at least three months before going back for a tune-up unless something drastic happens, and then I hope to try one of their new gamma wave protocols.

I look forward to noticing improvements in my brain’s functioning and sharing them with you!

Healthy lifestyle turns off disease-causing genes

An important new study from Dr. Dean Ornish shows that changes for the better in diet and exercise, plus adding daily meditation, can create rapid and dramatic changes in genetics.

After three months, 30 men who had avoided conventional treatment for prostate cancer had 48 genes that were turned on — and ten times as many (453) that were turned off. Disease-preventing genes increased activity, while disease-causing genes shut down.

Read it for yourself. Healthy lifestyle triggers genetic changes: study.

It makes sense. We’ve all heard of people who recover their health seemingly miraculously. It may have a lot to do with their belief (or suspension of disbelief) that it is possible to influence their health through changing their basic daily habits — simple changes in food and activity choices.

Thanks to Tim Ferriss for posting a link to this article on Facebook.

And…here’s a link to an abstract that found that just the basic “relaxation response” is enough to trigger positive changes in genes, in both short-term and long-term practitioners.

These studies of course will beget more studies, but no longer can you resign yourself to believing your fate is all in your genes. What you do can activate and de-activate the genes you were born with. DNA doesn’t change, but gene expression does.

How to get smarter

A couple of Facebook friends (thanks, Nelson and Jacqueline!) posted links to this guest blog post from Scientific American entitled You can increase your intelligence: 5 ways to maximize your cognitive potential. The author, Andrea Kuszewski, who has worked with children with Asperger’s syndrome and helped them increase their IQs, posits that IQ isn’t something that’s genetically predetermined.

Rather, we can get smarter.

I agree with this from my own experience. Clearing excess candida and getting gluten out of my diet resulted in the dissipation of a brain fog that I hadn’t even been aware of — because I had a brain fog! I remember realizing with joy that I could focus on reading difficult texts that I would have given up on before, and I could retain what I learned.

I also read the book Buddha’s Brain and take most of the recommended supplements for brain health. I’ve noticed a difference from that. My brain seems to be humming along more contentedly, and I feel more integrated.

Tell ya later about brainwave optimization!

Of course, this is anecdotal and not scientific evidence, but it seems to me that that’s always where good research starts — from noticing differences. And if it’s true for me, it’s true for me, and that’s good to know.

Kuszewski’s post draws on research findings published in 2008 that stated that you can increase your intelligence significantly through training. And she says if you can live your life by these five principles, you’ll be smarter:

1. Seek novelty. Be open to new experiences.

2. Challenge yourself. As soon as you master something, move on.

3. Think creatively. 

Creative cognition involves divergent thinking (a wide range of topics/subjects), making remote associations between ideas, switching back and forth between conventional and unconventional thinking (cognitive flexibility), and generating original, novel ideas that are also appropriate to the activity you are doing.

4. Do things the hard way. Use your skills — don’t let technology (calculators, GPS, cars) erode them.

5. Network. Expose yourself to new people, ideas, environments. Everyone benefits.

Movie review: The Cave of Forgotten Dreams

On Saturday, I got to see The Cave of Forgotten Dreams, which I posted about earlier (see Fantastic prehistoric cave art movie).

I enjoyed Werner Herzog’s narration in English with a soft German accent, completely understandable. He’s so earnest, it’s easy to make fun of him, but when you realize he’s the only filmmaker that’s been allowed to film the oldest known art, the precautions they had to take, his love for cave art since he was a child, and what an awe-inspiring experience this must have been, and you understand and forgive him. He’s a treasure of a filmmaker.

The art is pretty remarkable.

The “supporting cast” (the archeologists and other experts who shared their insights) was good and interesting. One man dressed in clothing made of reindeer hides is the type of colorful character that Herzog loves to include in his documentaries.

A young archeologist, Julien Monnet, stood out for helping Herzog give the film its title. This young scientist with a ponytail (formerly a circus juggler and unicyclist) spoke about his initial response to the cave. He said that when he first went into the cave to do scientific work, he was dreaming every night of lions — of real lions and of paintings of lions (they are depicted multiple times in the cave).

In his dreams, the lions weren’t attacking him, they were being peaceful, but their presence in his dreams was quite powerful.

Being exposed to the cave art was such an emotional shock, after five days, he had to stop going in. He needed time to absorb the experience. The cave art touched something deep.

Here’s a link to a clip of Herzog interviewing him from the film.

That was a profound response to this art, the kind of experience that can reorder your map of the world and who you think you are, and perhaps why Herzog chose to title the film The Cave of Forgotten Dreams. There is something dreamlike about seeing these fresh, lively images intact inside a cave and realizing they are over 30,000 years old.

Watching this film feels like rooting around in your forgotten ancestral memories. Something ancient becomes very, very fresh and new.

The film offers an opportunity for the collective unconscious to become a bit more mindful, for us to reflect on our evolution and deeply appreciate the lives of our forebears from the time before recorded history. 

We can now connect to these unknown people because they have become more known to us.

Thank you, Werner Herzog, and thank you, French authorities who decided to use extreme preservation methods yet allowed this film to be made.

In a postscript at the end, Herzog shows us a biosphere heated with water from a nuclear power plant 20 miles away from Chauvet Cave. The biosphere has been especially hospitable to alligators, and some of them are albinos. The camera lingers on images of albino alligators.

At first, it seemed like a rambling nonsequitur to include this in a film about prehistoric cave art, but I had a sense that Herzog was affected by the images of these albino alligators in a nuclear-heated biosphere in the same way the pony-tailed archeologist was affected by the images of lions in the cave.

The proximity of the ‘gators to the lions, the biosphere to the cave, a nuclear power plant to ancient drawings of animals, somehow stretch the boundary of what we think of as possible — and we humans played a role in the creation of both environments. The juxtaposition of the new and the old, the natural and the unnatural, the images and the collapse of time in this film and in our psyches is deeply powerful and disturbing, like the best art.

Do we humans like who we’ve become?

I liked it when Herzog’s cameras lingered on the art. The 3-D is subtle. There are no tricks that make you jump. Instead, the curves of the cave’s walls and features are made more visible. It adds life and depth to the imagery.

The perspective of seeing the beautiful wild countryside in southern France, with pockets of vineyards, massive geological formations, and deep rivers, was also integral to the beauty of this film.

The musical soundtrack seemed very well-suited for the film, although I might have wished for more silence at times. The soundtrack is due to be released on October 11, 2011.

Fantastic prehistoric cave art movie

Do you ever think about the human species, where we came from and where we’re going? I do. I’m very excited about seeing a new movie, The Cave of Forgotten Dreams, that will probably be the closest look any of us will ever get of the oldest art created by our species.

By all accounts the art is pretty wonderful.

The film is by Werner Herzog, who has made so many memorable films, like Fitzcarraldo, Encounters at the End of the World, Grizzly Man, and many more dramas and documentaries.

The Cave of Forgotten Dreams is about Chauvet Cave in France, which contains the oldest art known to be in existence. The film is also Herzog’s only (and probably last) film to be made in 3D.

Here’s some background information about prehistoric cave art, which I have long loved for its mystery and beauty. For perspective, science tells us that humans have been around for 190,000 years but only began writing around 5,000 years ago. All that time before writing is considered prehistoric. Not much is known about most of our species’ history.

The first major cave with paintings discovered by modern humans was Altamira. In 1879, the nine-year-old daughter of a nobleman who was also an amateur archeologist led her father into this northern Spanish cave to see the paintings on its walls. The cave had been sealed by a rockfall 13,000 years ago, and only when a fallen tree disturbed the rocks was human entry again possible.

The next year, he and other Spanish archeologists proclaimed the paintings to be Paleolithic in origin.

They were ridiculed. We may laugh about this now, but for years, the cave paintings were thought by many eminent scientists to be forgeries, because prehistoric humans were considered incapable of creating such art!

(Remember the stereotypical cave man, often a subject of cartoons? I think instead of being dull and stupid, they must have been exquisitely alive. No manmade toxins in the environment, acute senses because of the need to be alert for predators and food, the need to observe patterns and develop skill to survive, the importance of the group, living with a much smaller human population with much less competition…. Hmm. We may have peaked early.)

Anyway, in 1902, the leading proponent of the forgery idea famously admitted he had made a mistake in print (‘mea culpa”).

Horses, bison, goats, deer, wild boars, negative handprints made by blowing paint around the hand, and abstract shapes appear in Altamira.

Other Spanish caves with prehistoric art were soon discovered, but none matched Altamira. The Altamira paintings are estimated to be 17,000 years old.

The second major discovery of prehistoric cave paintings was at Lascaux in southern France. Four teenage boys discovered the cave in 1940 when a dog disappeared into it. They followed the dog, saw the art, and told their teacher, who told an expert.

The oldest Lascaux paintings as old as 20,000 years. There are over 2,000 figures of animals, humans, and abstractions: horses, stags, cattle, bison, felines, bird, bear, rhinoceros, aurochs (huge bulls) appear, as do some abstractions that may be maps of constellations.

After he visited Lascaux in 1948, Picasso is said to have said:

They’ve invented everything.

The cave of the new Herzog film is Chauvet Cave in southern France. It was discovered in 1994 by three archeologists who felt an updraft of cool air while exploring a cliff.

Chauvet has never been open to the public. Only a handful of researchers and scientists have been inside. Herzog is the only filmmaker granted access, and he was limited in how many people and what kind of equipment he could bring in. He winged it pretty well, I hope.

The oldest Chauvet paintings were painted 37,000 years ago. These paintings made when both Homo sapiens and Neanderthals coexisted in Europe, one species on its way in, the other on its way out.

The artists used perspective, shading, stencils, pointillism. They worked with the caves’ contours to produce 3D effects. They blew paint through hollow tubes to create a certain effect.  They used charcoal and colored clays from the earth to draw and paint with, made lamps of animal fat and plant wick to see what they were doing, created brushes, even built scaffolding.

They painted eight legs instead of four to produce the effect of a running animal and used repetition of the same image with the legs in different positions, making the world’s first “motion pictures.”

The art looks fresh and spontaneous, as if painted with a skilled, practiced hand. There is evidence in places of pigment being scraped away and painted over. These guys and gals (some of the hands depicted on the walls are female) were serious artists.

Here’s a description from Judith Thurman’s article on Chauvet in the New Yorker:

From here, one emerges into the deepest recess of Chauvet, the End Chamber, a spectacular vaulted space that contains more than a third of the cave’s etchings and paintings—a few in ochre, most in charcoal, and all meticulously composed. A great frieze covers the back left wall: a pride of lions with Pointillist whiskers seems to be hunting a herd of bison, which appear to have stampeded a troop of rhinos, one of which looks as if it had fallen into, or is climbing out of, a cavity in the rock. 

Now maybe you’re getting a sense of why this movie is so meaningful. It opens up so many questions: Was this art created for ritual purposes? Was it for good luck in hunting or to celebrate a successful hunt? Was it for fun, because they could? Why are humans and plants and landscapes not depicted? Were these paintings made by shamans, teenagers, men, women? How did they get so good?

How is it that perspective wasn’t rediscovered for thousands of years?

Imagine the later painters encountering the earlier paintings. Some paintings were painted over a period of thousands of years. Imagine collaborating with your distant ancestors.

Mammoths, lions, bison, and rhinoceroses all existed in southern France during this time!

Getting to see these images is a rare opportunity to see our species freshly and to have a little more information into the big mystery of life, at the same time as these images deepen the mystery about who we are and where we’re coming from.

The carbon dioxide in human breath damages cave paintings. Fungus and mold grow and spread. All these caves are now closed to the public, with research carefully monitored, but replicas have been made of Altamira and Lascaux, and one is planned for Chauvet. So we probably won’t get to see the real thing.

This is as close as it gets.

Werner Herzog’s website: http://www.wernerherzog.com/home.html

The Cave of Forgotten Dreams trailer: http://www.wernerherzog.com/index.php?id=64

Judith Thurman’s article on Chauvet Cave in the New Yorker:  http://www.newyorker.com/reporting/2008/06/23/080623fa_fact_thurman

Buddhism, neurology, and the self

Thanks, Katie Raver, for seeing this article, thinking of me, and posting the link on my Facebook wall, and thanks to Tom Dotz of NLP Comprehensive for sharing it where Katie found it.

Buddhism and the Brainis an opinion piece published in new-to-me Seed Magazine.

There is usually a vast gulf between how someone perceives their self, say in seated meditation, and their beliefs about their self. The meditating self is often a constant fragmented stream of thoughts, sensations, memories, naming, internal dialogue, sometimes interrupted by calm.

Anatta is not a unified, unchanging self. It is more like a concert, constantly changing emotions, perceptions, and thoughts. Our minds are fragmented and impermanent…. Both Buddhism and neuroscience converge on a similar point of view: The way it feels isn’t how it is. There is no permanent, constant soul in the background.

The author asks how Buddhism got it right and brings up the paradox of reincarnation. (If there is no self, what continues to be reincarneted?) He also wonders about the Western view of the self:

When Judeo-Christian belief conflicts with science, it nearly always concerns science removing humans from a putative pedestal, a central place in creation. Yet science has shown us that we reside on the fringes of our galaxy, which itself doesn’t seem to hold a particularly precious location in the universe. Our species came from common ape-like ancestors, many of which in all likelihood possessed brains capable of experiencing and manifesting some of our most precious “human” sentiments and traits. Our own brains produce the thing we call a mind, which is not a soul. Human exceptionalism increasingly seems a vain fantasy. In its modest rejection of that vanity, Buddhism exhibits less error and less original sin, this one of pride.

Click the link above to read the whole article.

New mind-body research finding; living in a toxic world

I came across this New York Times article, Rejection May Hurt More than Feelings.

The study found that an unwanted breakup affects the brain the same way as having hot coffee spilled on your skin.

In other words, emotional pain is like, or the same as, physical pain.

Also, the New York Times Sunday Book Review features a review, Making Sense of a Toxic World, of a new book, What’s Gotten Into Us?: Staying Healthy in a Toxic World, that looks at the difficulty of proving there’s a clear cause-and-effect of our chemical-laden bodies with rising rates of autoimmune disease, some cancers, autism, reproductive problems, and so on.

It’s not a rave review by any means, but it does have this to say:

The more interesting parts here concern the chemical industry and the free rein it’s had to market scores of thousands of underscrutinized compounds. But it isn’t just chemicals that have gotten into us, Jenkins astutely notes: it’s also culture. “We are saturated with products, and marketing, and advertising,” he writes. “Our ignorance is not an accident.” Manufacturers fight labeling laws, and the federal government doesn’t adequately support independent research into the environmental and health impacts of even the most commonly used chemicals. Regulatory agencies are underfunded and understaffed, even as consumption of manufactured goods (and goods imported from countries with even less regulation than ours) continues to rise.

The reviewer concludes:

… it’s a fine, user-friendly introduction to avoiding environmental hazards in the home, and an even better catalyst to questioning how we got to this point and transcending our unthinking reliance on chemicals that — at certain levels, in certain circumstances, at certain times in our lives — definitely do more harm than good.

Restorative yoga class changes

Yesterday I wrote that I was limiting the size of my Sunday night Unwinding class to three students. I realized last night from setting up a different way that there’s room for one more student.

So the new maximum is four. I have a couple of regulars and would love to have a couple more.

I encourage you to visit and find out for yourself if this class meets your needs. If you’d like to check it out, please call or text or email ahead (preferably by Sunday noon at the latest) to make sure there’s space and props for you. I’d love to introduce you to restorative yoga!

If you’re already a regular, please know how much I appreciate knowing when you’re not going to be there. You’ve been great about that!

Starting next week, I’m initiating something new — taking blood pressure and pulse/oxygen readings before and after class. 

One student has high blood pressure and insomnia. She says she always sleeps well after taking this class. I’m curious about whether there’s a connection between blood pressure and insomnia. She has a blood pressure measuring device that she’s letting us all use. 

I bought a fingertip pulse oximeter, which measures pulse rate and oxygen saturation. We’ll use that as well, before and after class.

I love reading what scientists have learned about the effects of practicing yoga. I’d like to add something to that body of work, even if it’s not a double-blind study with controls. Does everyone’s blood pressure decrease after a restorative class? If so, how much? Does their pulse slow and oxygen saturation increase? How does this tie into stress, sleep, and being centered?

Stay tuned to find out!