Often referred to as the natural “feel-good” chemical in the body, serotonin is a brain chemical that is integral to a person’s sense of well-being. It is most often associated with its role in the central nervous system, helping with mood regulation, self-confidence, and satisfaction. Doing your favorite hobby  or planning the perfect Valentine’s Day with your sweetheart can all trigger the release of serotonin in the brain. But it turns out that serotonin doesn’t just make you feel good – it may also be responsible for the development of a large neocortex, which allows you to speak, calculate, make decisions, and handle complicated tasks.

 Serotonin and Brain Size

The size of the human brain gradually increased during human evolution, with the neocortex being a major affected region. The neocortex enables humans to think, speak, drive, calculate, and make decisions.

Researchers from the Max Planck Institute of Molecular Cell Biology and Genetics in Dresden in coordination with those at University Hospital Carl Gustav Carus in Dresden sought to better understand the cause of the expansion of the neocortex and identified numerous molecular players that act as a growth factor for brain cells, which contribute to the expansion of the outer cortex.

More recently, the researchers found another important role in the neocortex of the developing brain of humans – but interestingly, not in mice. The researchers theorize that serotonin from the placenta may have contributed to the evolutionary expansion of this region of the human brain.

The research team led by Wieland Huttner, a founding director of the Max Planck Institute of Molecular Cell Biology and Genetics, further investigated studies associated with neocortex’s expansion that has taken place over the course of humankind. One study from Huttner’s lab looks specifically at serotonin in the expansion process, which hasn’t been explored in detail. It is known that serotonin is produced in the placenta and delivered to the developing embryo via the umbilical cord and blood circulation. From there, it makes its way to the brain (in both humans and mice). However, the function of this neurotransmitter derived from placenta was previously unknown.

A Pivotal Factor

Serotonin is a naturally occurring substance that works to carry signals between neurons (or nerve cells) throughout the body. One scientist, Lei Xing, in Huttner’s group previously researched neurotransmitters and further investigated their role in the developing brain, finding that a certain serotonin receptor, identified as HTR2A, was found in the human neocortex, but not that of mice. Xing questioned whether the HTR2A receptor was part of the answer to the question of why humans have a larger brain. Researchers then sought to answer this question in a new study.

To determine if HTR2A was a factor in the growth of the human brain, researchers induced the production of the receptor in the neocortex of embryonic mice. The presence of the HTR2A receptor led to a chain of reactions that caused a heightened production of brain cells. The increase in the number of cortical neurons encourages a larger brain, especially in the neocortex.

According to Huttner, this study sheds light on an important growth factor role that serotonin has in highly developed human brains. Certain psychiatric and neurodevelopmental disorders have been associated with an abnormal signaling of serotonin as well as a mutated or disturbed expression of the HTR2A receptor, including ADHD, autism, and Alzheimer’s disease. The findings in this recent study may help us to better understand serotonin and the important receptor linked to it during brain development, possibly suggesting new approaches for treatment of certain neurological disorders.

Some studies have shown that increasing serotonin levels in the brains of elderly with cognitive impairment can slow down the rate of atrophy in their brains. Medications such as Zoloft, Prozac, and Lexapro can help these patients both feel better and have less cognitive decline.

The Bottom Line – Serotonin Grows Your Brain

The neurotransmitter serotonin has the capacity to act as a growth factor for fetal human brain stem cells that are responsible for determining the size of the brain. In addition the possibility of greater-than-average brain grow, this research offers hope for therapeutic treatments of neurodevelopmental and psychiatric disorders, such as autism, attention deficit hyperactivity disorder, Down Syndrome, and Alzheimer’s disease.
Base on these studies and other research in the field of neuroplasticity to reverse the effect of aging, Dr. Fotuhi has developed a 12-week brain rehabilitation program. This program includes several interventions which when combined can result in a larger and stronger brain. To learn more about this program, please visit NeuroGrow.com.
This blog was written by Mrs. Courtney Cosby and edited by Dr. Majid Fotuhi.

When it comes to exercise, health, and long life, the overall picture is clear: those who exercise tend to live longer than those who do not. But the best type and duration of exercise is still an open question, and the answers may depend to some degree on genetics and personal preference. However, according to a recent study, the answer may be short bursts of high intensity interval training, or HIIT.

The study, which was initiated in 2012 by exercise scientists at the Norwegian University of Science and Technology in Trondheim, Norway, was an ambitious longitudinal study aimed at teasing out the implications of different forms of exercise. Over 1500 healthy septuagenarians were divided into three groups: one was asked to simply walk or do other low impact exercise for at least half an hour most days, in line with the current guidelines for Norwegian adults. The next group was asked to exercise moderately for 50 minutes twice a week, and the third group began a semi-weekly regimen of high-intensity interval training. The interval training involved 4 minutes of high intensity sustained cycling or jogging, followed by four minutes of rest, repeated four times: essentially, 32 minutes of intermittent effort.

After five years, during which participants regularly checked back into the lab for testing and group workouts, researchers checked the death registries for the study participants. Around 4.6% passed away, which was a lower rate than the general Norwegian population and reconfirms the scientific consensus that exercise overall aids longevity. But men and women in the high-intensity group reported higher levels of life quality and higher levels of fitness. They were also 2% less likely to have died than anyone in the control group, and interestingly, 3% less likely to have died than anyone in the moderate group.

Dr. Dorthe Stensvold, who led the study, thinks this study is useful for almost anyone, even those of us under the age of 70. “We should try to include some exercise with high intensity,” she says. “Intervals are safe and feasible for most people. And adding life to years, not only years to life, is an important aspect of healthy aging.”

While it may be the most recent study to demonstrate the importance of HIIT to health and long life, it is not the only one. Another study published in the February 2020 issue of the Journal of Translational Medicine found that eight weeks of HIIT in elderly women resulted in higher rates of fat loss and improved the subject’s walking performance as compared to moderate-intensity interval training or moderate-intensity continuous training.  The HIIT group also experienced a greater reduction in their resting heart rate and did not put fat back on at the same rate as either of the other two groups.

Neither study addressed socioeconomic, dietary, and lifestyle choices made by participants, which can have an important effect on overall health and wellness. However, the clear benefits of the HIIT training seem to persist no matter the background of the individual.

So, how can you incorporate interval training into your daily routine?

If you’re new to exercise and to interval training, your best bet may be to start small. While joining a CrossFit or Orange Theory gym is one option, it certainly is not the only one. If you’re already a runner, try adding a few cycles of 30-second sprint/1 minute walk into your weekly training rotation. For those who are new to exercise, simply adding more intense bursts on the exercise bike, jumping rope, or jogging for 20 seconds at a time instead of walking may be sufficient.

The key to interval training is short bursts of high effort and elevated heart rate; whatever activity gets you to that zone counts. If you don’t have a smart watch or heart rate monitor, no problem! Instead of worrying about your heart rate, focus on your breathing and your rate of perceived exertion, or how hard you feel like you are working. If you feel like you are giving 90-100% effort, your heart rate is probably in the right zone. Of course, always talk to your doctor before embarking on any new exercise plan.

More research is sure to come on the long and short-term benefits of exercise and interval training. For more information, check out our previous blog posts on the benefits of exercise, especially as it relates to aging and brain health. If you’re interested in improving your memory and brain fitness alongside your physical fitness, take a look at our Brain Fitness Program or schedule an appointment at NeuroGrow Brain Fitness Center.

This blog was written by Eve DiMagno and edited by Dr. Majid Fotuhi

The human brain is the fattiest organ in the body. It is also the most complex, working constantly with its 100 billion neurons. But in order to function at optimal levels, your brain needs a diet rich in omega-3 fatty acids. Do you get enough of these fats in your diet?

Omega-3 fatty acids are important for brain performance and integrity, with essential fatty acids (EFAs) being crucial. EFAs are tricky, however, as they must be obtained by diet. Our bodies cannot make EFA’s on their own.

There are three primary varieties of omega-3 essential fatty acids, including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is readily available in plant oils while EPA and DHA are most widely found in fish.

 

DHA: Super Fat to the Rescue

DHA makes up over 90 percent of the omega-3s in your brain as well as 25 percent of the fat content. It is vital for many cell membrane functions in addition to eye and brain development. DHA is also important for risk reduction for conditions such as:

 

• • Dementia

• • Depression

• • Heart disease

• • Certain cancers

• • Premature birth

• • Eye conditions

• • Blood pressure problems

• • Muscle damage problems

• • Inflammation

Low levels of DHA are also linked to certain neurodevelopmental disorders, including attention deficit/hyperactivity disorder (ADHD), and neurodegenerative disease, including Alzheimer’s.

For people who eat a diet that includes fish, getting EPA and DHA isn’t a huge problem – but for vegetarians and vegans, the risks of low levels of DHA are greater. It is an upstream battle for vegetarians and vegans to get sufficient EPA and DHA through their diets.

 

Getting Omega-3 Fatty Acids from Plant-based Sources

There are a multitude of plant-based sources of Omega-3 fatty acids; hemp seeds, flax seeds, Brussel sprouts and walnuts are all great places to get it. However, sources contain ALA (not EPA or DHA) so our bodies have to convert it. Humans don’t have enough enzymes to adequately perform this task, so only a small amount of the total ALA we consume is converted to EPA and DHA. In fact, the majority of it is processed poorly and is affected by factors such as diet, genetics, and age.

The problem for vegetarians and vegans is that a diet containing high amounts of ALA alone is not sufficient to reduce the risk of becoming deficient in omega-3s. Vegetarians tend to have low EPA and DHA levels, while vegans might have none of these important fatty acids. This might leave you feeling a bit uncertain as a vegetarian or vegan. But before you reluctantly reach for a piece of fish, hold tight and keep reading.

 

Omega-6 Fatty Acids

Now that we have you more up to speed on omega-3s, we will throw you a quick curveball: omega-6s, or linoleic acid. Omega-6 is another essential fatty acid to be taken into consideration. While omega-3 fatty acids are anti-inflammatory, omega-6s are pro-inflammatory and have gotten a bad reputation. Thanks to continued research, however, we now know that omega-6 fats can be beneficial.

Omega-6 fats help to lower harmful LDL cholesterol levels while boosting protective HDL. They also help to improve insulin sensitivity, which keeps blood sugar levels more stable. According to the American Heart Association, omega-6 fatty acids are also helpful for the heart and circulation and should be consumed in appropriate amounts. To counterbalance the potential negative effects of omega-6s, it is advised that balanced amounts of both omega 6 and omega 3 fatty acids be consumed. But eating too much linoleic acid can further upset the ratio of ALA to DHA and EPA. Thus, the problem still remains that the human brain needs DHA , the human body cannot make it, and the consumption of omega-6 fats doesn’t help.

 

Supplementing with Algae

If a vegetarian or vegan diet is not sufficient to get enough DHA and EPA, should vegetarians and vegans then consider consuming oily fish high in these fatty acids or taking an omega-3 fish oil supplement to remain healthy? The answer is no.

Here is where algal oil comes in. What if we instead of eating fish, we eat like them? Algal oil has comparable levels of EPA and DHA to the levels found in fish, making it a perfect solution.

Not only is algal oil a vegetarian- and vegan-friendly option for EPA and DHA supplementation, algae exist in abundance in our oceans and are easily accessible. Supplementing with algae is also more sustainable than using fish-based supplements as it doesn’t contribute to the problem of overfishing.  Supplement takers can avoid the toxic effects of mercury consumption, due to higher levels of mercury found in fish. And if that isn’t enough, algal oil is also full of antioxidants, vitamins and minerals.

Remember that your big, fat brain needs to be well-fed. Essential fatty acids like DHA and EPA are crucial to keep your brain healthy. Even vegans, who have very limited options for getting these fatty acids in their diets, can benefit thanks to algal oil supplements.

 

To learn more about how omega-3 fatty acids fit into NeuroGrow’s brain health programs, visit our Brain Fitness Program page.

 

This article was written by Mrs. Courtney Cosby and edited by Dr. Majid Fotuhi.

Do you ever have trouble clearing your mind of stressful or negative thoughts? Do you ever experience physiological symptoms such as racing heart or sweating when you think about negative thoughts for prolonged periods of time? If you answered yes to these questions, particularly the first one, you should first understand that it is sometimes normal for your body and mind to get stressed out. However, if you feel as though your body is perpetually in a state of stress – like when you are going about your daily routine – that is not normal. While there are a couple of solutions that you can take to address these feelings and symptoms, such as visiting your primary care physician or psychiatrist for a quick fix (i.e., medication), there is one helpful practice that does not require a prescription – meditation.

Your Brain on Meditation

Before you scoff or roll your eyes at the mental image of you sitting cross-legged on the floor with your hands positioned softly on your knees, hear me out. Meditation has been shown to positively affect your health in a number of ways (Innes & Selfe, 2014). Research has shown that even meditating for brief periods (i.e., five times a week for eight weeks) helps reduce perceived stress, depression, anxiety, sleep disturbances, and improve physiological health. Clinicians have even been looking at meditation as a way to improve symptoms associated with Mild Cognitive Impairment (MCI) and Alzheimer’s Disease (Innes & Selfe, 2014). While the research supporting this idea is not vast, observational studies and small clinical trials have seen benefits, in participants with different memory disorders.

Research conducted by the University of Pennsylvania Medical Center showed that more experienced meditators showed significantly higher blood flow to brain regions such as the parietal cortex and prefrontal cortex, areas involved in emotion processing and executive functioning (Fotuhi, 2014). Other studies have shown increased activation in the hippocampus and the hypothalamus, areas responsible for memory and autonomic functioning (i.e., respiratory rate, heart rate, fight-or-flight responses, etc.). You might be thinking, but I’m not experienced! Will I still see benefits even if I’m just starting out? Yes! Even novices will demonstrate increased activation in brain regions responsible for paying attention and emotion regulation after a short period. With practice, however, your brain will literally increase in size, particularly in regions associated with sensory processing, memory, enteroception (i.e., a sense that helps you recognize what’s going on inside of your body), and attention (Fotuhi, 2014; Innes & Selfe, 2014).In addition, meditation promotes activity in the alpha zone, otherwise known as the calm, cool, and collected state of mind. You’ll likely notice this even the first time you try it out.

The Different Ways to Calm your Mind

If you’re one of those who claims that you don’t have enough time in your day to meditate, I’m calling your bluff. Everyone can find five minutes. Trade a five-minute session of scrolling through social media for five minutes of meditation. I assure you that your brain and body will thank you for it and, let’s be honest, Instagram can wait. If you’re shaking your head because you really can’t find five minutes in your day to do it, practice the 7-7-7 instead. What is that? It’s a deep breathing exercise. You inhale for a count of seven, hold for a count of seven, and exhale for a count of seven. You’re breathing all day without noticing, I’m just asking you to take a couple of minutes to deepen the breaths and focus on it. If that doesn’t sound appealing to you, you can try the 5-4-3-2-1 grounding technique – thanks Keller (our team’s social worker/therapist)! This involves pointing out five things that you see, four things that you hear, three things that you feel (internally or externally), two things that you smell, and one thing that you taste. You can do this anytime, whether you’re stopped at a red light or washing your hands.

On the other hand, if you can find five to ten minutes to meditate each day or every other day, fantastic. Before you start reading about and fretting over the different types of meditation and which one might work best for you, take a deep breath. While it’s true that there are different methods you can try (e.g., guided, unguided, insight, calming, etc.), know that there is no “right” way to meditate. Also, there are applications that structure sessions to include techniques from each method such as “Headspace” and “Calm.” During meditation sessions, you’ll learn about techniques such as focusing attention, body scanning, and noting, to name a few. For a quick glimpse into these techniques, keep reading.

  Focusing Attention: This one circle’s back to the deep breathing I was talking about earlier. All you’re trying to do is focus your attention on your breath. You may find it difficult at first, and that’s okay!

Noting: If you recognize that your mind is starting to wander, don’t get upset; just “note” it and refocus on your breaths. By noting, I mean identify what broke your focus. Was it a feeling or a thought? Once you do that, guide your attention back to your breathing.

Body Scanning: This technique helps to connect the mind and body. Imagine sunlight flowing slowly from the top of your head to your toes. While scanning, imagine the light alleviating any aches or tension along the way.

Review and Quick Tips

–Bigger, calmer brain. Remember, practicing meditation not only improves your physiological and psychological health, but boosts brain growth.

–You don’t have to say “ohm.” As you’ve learned, there are different ways to meditate. Try an app such as “Headspace” or “Calm,” or check out a guided meditation on Youtube. If you’re not ready to do that, try the 7-7-7 breathing technique or the 5-4-3-2-1 grounding technique.

-Don’t give in to the fight or flight. Your stress-response might activate and tell you to flee – don’t do it. Meditating regulates autonomic functioning (e.g., stress-response). So, if you meditate, you may be less likely to make dumb mistakes when in dangerous situations.

If you struggle with anxiety and are looking for non-medication alternatives, including meditation and neurofeedback, NeuroGrow Brain Fitness Center is here to help! You can call our office at 703-462-9296 or click here to schedule an appointment.

This blog was written by Brianna Sirkis and edited by Dr Majid Fotuhi.

Social media has changed the way we connect with each other and the ways we think about ourselves. The number of people using these platforms skyrocketed in recent years and society is only just beginning to understand its negative effect on body image. While there is no single cause of eating disorders, researchers have found strong links between social media use and the development of eating disorders.

Eating disorders are a major public health issue and can cause serious long-term health problems including heart failure, neurological damage, and gastroparesis. Sadly, data shows that the number of eating disorders cases is on the rise, especially among adolescents. 69% of children now have their own smartphones by the age of 12, and 72% of teens now use social media daily.  Only recently have studies begun to examine how those platforms impact an individual’s self-concept.

Since human beings are inherently social creatures, the lure of social media is clear. While these platforms offer many opportunities for new connections and interactions, they also allows for rampant social comparison. Popular culture promotes a particular type of appearance as “ideal”, which currently centers around thinness. Before social media, people may have seen this standard on TV or in magazines, but now they have the opportunity to actively engage with it in a social context.

Social media has a highly interactive format and encourages connection, not only with friends and peers, but also to various celebrities, models, and brands. It feels far more personal and offers the illusion that the user is less emotionally separated from the people they admire or aspire to emulate. Thus, these platforms have potential to create a deeper emotional impact on their users than they may be aware of.

While there are many positive aspects to these platforms, there is also a potential for significant damage. With its interactive format, social media offers a constant and active space to engage in social comparison. With photo and video editing features, beauty standards become increasingly unrealistic and can easily lead to severe body dissatisfaction. Young people, women especially, have been found to be particularly vulnerable to the effects of social media.

Teens, “tweens” (children aged 8-12), and young adults are in a time characterized by many bodily and developmental changes, all while attempting to figure out who they are. In this stage, they are wired to be more absorbed in their social relationships and they are more likely to internalize feedback they get from their surroundings as they attempt to form their own identity. Additionally, the parts of the brain responsible for reasoning and decision-making are not yet fully developed, which can increase the risk for confusing the perfectly edited photos or videos on social media for actual reality. Not only do these combined factors increase the risk for negative body image, but also the risk of developing anxiety and depression.

When examining this phenomenon, one study found that having even just one social media account was associated with greater thin ideal int

 

ernalization, body surveillance, and drive for thinness in a large sample of adolescent girls. Additionally, higher numbers of friends or followers and more time spent on social media platforms was correlated with higher level of body dissatisfaction. Other studies found that those who used social media consistently were more likely to have negative body image and engage in disordered eating behaviors such as food restriction and compulsive exercise. Overall, research has consistently shown that there is a strong connection between developing an eating disorder and social media use.

While there are multiple factors that determine whether an individual develops an eating disorder, research shows that use of social media increases the risk, especially in adolescents. This does not mean that you should never use social media. However, it does mean that you should be aware of how it may be affecting your own self-image and self-esteem in order to prevent this damage.

Disordered eating behaviors often go hand in hand with anxiety. If you are feeling unusually stressed out or anxious lately, check out this post to learn how neurofeedback at NeuroGrow Brain Fitness Center can help! To schedule an appointment, click here or email us at info@neurogrow.com.

This blog was written by Lizzie Lewis, and edited by Dr. Majid Fotuhi.

Stress levels are on the rise in America. While stress affects your day-to-day quality of life, it can also create a host of health conditions and impact your brain both structurally and functionally. In order to prevent this damage, it is important to understand the connection between your brain and stress. what stress is actually doing to your brain.

When you experience stress, the brain triggers the release of a hormone called cortisol into your bloodstream. Small amounts of cortisol can help you focus and take action in a high pressure situation; for example, you can function better when you sit down to take a test or when you meet a not-so-friendly bear on your camping trip. However, too much cortisol can shrink the brain, damage your memory capacity, and impair communication between different regions of the brain.

Damage to Memory

In a particularly stressful time of life, you may have more trouble remembering your doctor’s appointment or where you left your car keys. This is because stress directly impacts short term memory and can inhibit your ability to make long term memories. Studies show that even mild exposures to stress before a memory retention test result in worse scores. Research also shows that individuals with higher levels of cortisol had smaller hippocampi – the region of your brain that is critical for learning and memory. This is because stress can kill brain cells and make it harder for new neurons to survive. If you have fewer neurons in your hippocampus, your memory function will decline and over time you will have a higher risk for developing Alzheimer’s disease. Too much stress can erase the benefits of lifestyle factors that have been shown to be helpful for better cognitive performance and longevity (factors such as eating healthier, exercising, learning new skills, and sleeping well).

Damage to Executive Function

Not only does stress make it harder for you to remember the name of the coworker you just met, researchers found that individuals who experience chronic stress, have less gray matter (or brain volume) in their prefrontal cortexes. This region of the brain right behind your eyes is important for tasks such as planning, decision making, problem solving, self-control, and emotion regulation. This could explain why you experience more frequent mood swings, or why making a simple decision may feel more difficult during periods of high stress.

Damage to Communication

High levels of cortisol in the bloodstream, especially for long periods of time, can shrink and impair several areas of the brain. But stress can also change how the different brain regions communicate with each other. New research has found that chronic stress can result in the abnormal overproduction of myelin; a fatty substance that helps speed up the transmission of electrical signals between neurons.

Too much myelin can disrupt the brain’s sensitive balance of communication. Studies found that in people who developed PTSD, excess cortisol from stressful experiences led to an excess of myelin. The excess production of myelin may have strengthened the connection between the part of the brain responsible for learning and memory (the hippocampus) and the part responsible for fight-or-flight responses (the amygdala). A faster connection between these two areas can result in stronger fear responses to a given situation. These findings suggest that increased cortisol may make it more likely for someone to develop depression, PTSD, or other mental disorders because the excess myelin disrupted the brain’s normal communication patterns. This new area of neuroscience research suggests that when it comes to the brain, too much of a good thing – high levels of myelin and stronger connections — can potentially do more harm than good.

While reading this article, you may have felt your own stress levels rise as you learned about the negative impacts of stress. However, because of something called neuroplasticity, the brain has an incredible capacity to bounce back and repair itself. Introducing a few routines in your day-to-day life such as meditation, exercise, and getting the proper amount of sleep can significantly reduce your cortisol levels and protect your brain from the effects of stress. The good news is that a just few simple practices can significantly boost the level of neuroplasticity in your brain and make you feel calmer and happier.

If you’re interested in learning more about improving your brain function and memory, please visit us at www.neurogrow.com.

This blog was written by Lizzie Lewis, and edited by Dr. Majid Fotuhi.