Bloggin Noggin

Your brain is strongly influenced by your hydration status and studies show that even mild dehydration can impair many aspects of brain function including irritability, tiredness and decision making Whilst the wonders of water are familiar to us all, drinking water ALL the time can get a little (shhh) boring. So here are some other ideas to try to keep your brain and body hydrated. (Fresh juice doesn’t have to be green or full of spinach to be healthy). Beetroot juice Jam-packed with essential vitamins and minerals – including vitamin B9, manganese, potassium, iron, and vitamin C – as well as several potent antioxidants and plant compounds, this is great when combined with apple, carrot and ginger. Black coffee The health benefits of black coffee have been widely documented, due to its high levels of antioxidants and beneficial nutrients, including vitamin B2, vitamin B3, vitamin B5, manganese, potassium, and magnesium. Coconut water Coconut water is a natural source of electrolytes, including sodium, potassium, magnesium, and calcium, meaning it is a great way to rehydrate. Cranberry juice Unsweetened this juice is full of vitamins and minerals, including vitamin E, vitamin C, and copper, as well as various phytonutrients that give cranberries their anti-inflammatory properties. It can also support good urinary tract health. There is growing evidence that the phytochemicals contained in cranberries play an important role in digestive health. Green tea Regarded as one of the healthiest beverages on the planet, green tea has been linked to all manner of benefits, from boosting brain function – thanks to its high caffeine and L-theanine content – to reducing blood sugar levels. Here are 10 evidence based health benefits of green tea. Hot chocolate Made with 100 per cent cocoa or cacao powder and mixed with warm milk ( rather than one of the sugar laden, instant  versions ) hot chocolate will provide antioxidants known as polyphenols, which could help to support a healthy heart. Cocoa is one of the richest sources of polyphenols – especially flavanols, which have impressive antioxidant and anti-inflammatory effects. Want to read more about the benefits of chocolate ( who doesn't ?!) catch up with the science here. Hot Water + Lemon This is a great morning tonic which I sometimes have with Manuka honey and apple cider vinegar.  When making lemon water, always use fresh lemons rather than artificial lemon from a bottle. To make lemon water, squeeze half a lemon into mug of warm water.  One way to infuse more flavour or add a health boost to your lemon water is by adding a teaspoon of maple syrup or raw honey a few springs of mint a slice of fresh ginger a dash of matcha poweder 1/2 teaspoon of cinnamon a sprinkle of turmeric Infused water Why not try infusing filtered water with fruits, veggies, or fresh herbs? You could even use sparkling water if you prefer the fizz. Mint and cucumber, orange and lemon are two refreshing combinations. Read more here: 7 Benefits of Cucumber Water. Kombucha Kombucha is made by adding specific strains of bacteria, yeast and sugar to black or green tea, and then leaving it to ferment for a week or sometimes longer. It contains the same bioactive compounds found in tea – such as polyphenols – with the added benefit of gut-healthy probiotics.  It’s also high in acetic acid, which has strong antibacterial properties. Peppermint Tea This herbal tea contains several key essential oils including menthol, menthone and limonene – as well as micronutrients and plant compounds. These support heart health, calm the nervous system, and help to relieve gas, bloating and indigestion. Naturally caffeine and calorie free, peppermint tea may also help to soothe the digestive system. Pomegranate juice Pomegranate juice contains far higher levels of antioxidants than most other fruit juices.  Pomegranate juice contains more than 100 phytochemicals.  Pomegranate fruit has been used for thousands of years as medicine. As with all fruit juices, sugar content can be pretty high so keep any fresh fruit juice to a small glass a day and enjoy the fruit as a whole if you fancy drinking more. Tomato juice Highly nutritious – in fact, just one 250ml cup of tomato juice nearly covers your daily needs for vitamin C, and more than one fifth of your vitamin A requirements.  It’s also high in lycopene, another powerful antioxidant known for fighting inflammation. Keep well, Dr Clara Russell

"I've been worried sick" We’ve all heard or used the term’ I was worried sick’ probably without even realising the strength of the evidence behind these seemingly glib words. Over recent years, research has shown that persistent negative emotions - such as stress and worry- can increase risk for a number of chronic diseases including asthma, cancer and heart disease  Stress versus your immune system  Since the onset of the C word, as a nation we have become increasingly focused on the importance of our immune systems. Sales of vitamins have skyrocketed as people have looked for any way they can to support themselves and the cells of their immune system in this sea of uncertainty. But is there really a connection between your immune system and stress?  A study published in 2004 looked at almost 300 studies published over the last 30 years and the results confirmed that it looks like you can really worry yourself sick. The results showed a clear association between stress and the ‘dysregulation’ of our immune system.  When your immune system gets really p**d off Dysregulation-what does that actually mean? Long term, or chronic, stress alters how your immune system functions and not in a good way. Researchers have found a further link between stress and a number of auto immune conditions (AID)  including Inflammatory Bowel Disease  and coeliac disease. An AID is where your immune system actually attacks itself and causes damage to healthy cells resulting in symptoms of a number of different conditions.  But we are in a global stress pandemic- what can we do? Well here is the good news, we can address our stress and use everyday ways to reduce the impact stress has on our minds and bodies, including on our immune system. By accepting and acknowledging that stress is part of our everyday lives we can adjust our habits accordingly. Having strategies to manage stress has never been more important than right now. The weird way our brains work under stress is that we are programmed to self sabotage- the more stressed we are the more likely we are to eat junk, drink more alcohol, exercise less and have poor sleep patterns. Which of course just adds fuel to an already burning fire.  My strategy? Keep it simple Take Time Everyday to- Switch off social media- consciously take some time off from social media, even if it is only for a short period.  Take time out to get outside every day. Layer up with a sweater, don’t let the weather be an excuse to not get some fresh air. Read - engaging your brain in something other than the news or work emails is important for your brain   Eat better- you know what I mean- whether it is drinking more water, an extra portion of veg or cutting back on the biscuits, there is usually something we can do to improve what is on our plate. Supplement - with Vitamin D, 10mcg daily for adults over 18yrs to support our immune system  Shake it off- get moving, indoors, outdoors- even just a few minutes will get those feel good endorphins going  Need more? Mindfulness practice, relaxation and CBT  has been shown to improve immune function. Yes actually improve how our the cells in our immune system do their job. A study looked at patients newly diagnosed with breast cancer and evaluated the outcomes in immune function in a group that engaged in an 8 week mindfulness based stress reduction programme versus those that did not (the control group). The women who had engaged on this 8 week programme versus this control group , showed a decrease in perceived stress, fatigue, sleep problems and depressive symptoms. On further analysis of key markers of immune function within their blood samples, researchers saw a significant improvement in beneficial markers of their immune function. Pretty impressive I think. So yes, we can unworry ourselves well, or better at least…. Keep Well  Dr Clara Russell  For more information -  https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/about-mindfulness/ https://www.headspace.com/mindfulness www.calm.com 

Scientists discover what happens in our brains when we make educated guesses Whether it’s at work or on a Zoom quiz, we’ve all from time to time made an educated guess and this was the basis of the research paper conducted by teams at the University of Oxford. The researchers have identified how cells in our brains work together to join up memories of separate experiences, allowing us to make educated guesses in everyday life.  By studying both human and mouse brain activity, they report that this process happens in a region of the brain called the hippocampus. The study, published in the scientific journal Cell, also reveals that brain cells can link different memories while we are resting or sleeping, a process that may be important in creativity. The research was funded by the Medical Research Council (MRC), part of UK Research and Innovation (UKRI), and Wellcome, and was carried out at the MRC Brain Network Dynamics Unit at the University of Oxford, by Dr Helen Barron and Dr David Dupret. Dr Barron said: "In everyday life we often infer connections or relationships between different things we see or hear. So even when we don't know the full story, we can make an educated guess by joining-the-dots. For example, I'm looking for my friend Sam. Someone tells me that Ben is in the library. I know that Sam and Ben go everywhere together, so I guess that Sam is in the library too. "Although this process is crucial to everyday life, until now, we didn't know how the cells in our brains are able to form links between separate experiences." The researchers began by pinpointing this ability to an area of the brain called the hippocampus that is already known to play a role in learning and memory.  They did this using MRI scans on people and by temporarily switching off the hippocampus in mice. To discover precisely how brain cells enable us to make educated guesses, the researchers ran a set of very similar experiments in people and mice. Human volunteers were asked to play a virtual reality game where hearing a sound, such as running water, signalled that the volunteers would also see a colourful picture appear on the wall. They would then play another game where finding the colourful pictures would help them win money.  The sound was never directly connected to winning money, yet the volunteers began to guess that the sound was linked to the prize and when they heard it, they would look for the reward. The experiment was recreated in mice by playing a sound before showing a picture made from LED lights.  Then, in a separate stage of the task, the mice could find a reward of sugar water if the lights were turned on. Like the people, the mice began connecting the sound with the reward. Dr Dupret said: "By carrying out similar experiments with both mice and people, this work shows that the process of establishing a link between separate events is common to both species. And by working with mice, it's then possible to examine what's going on in the brain of a mammal at the level of individual cells." In mouse brains, the researchers could record the activity of brain cells that individually represented sounds, lights or rewards.  As the mice began to infer that a sound was logically linked to the reward via a light, they found that the cells began to fire in that order. However, they kept monitoring the mice when they rested after completing the task and they saw that the mice's brains began jumping over the intermediate 'light' step.  The 'sound' brain cells became active with the 'reward' brain cells; joining the dots between different experiences. Dr Dupret added: "This suggests that while the mice are resting, their brains are making new links between things they have not directly experienced together”.  He added “We think it's this process that will help them make useful decisions in the future." Dr Barron said: "Our results suggest the process is very similar in people and that has important implications.  It suggests that periods of rest and sleep play an important role in creativity, where we draw insight from previous experience to come up with original ideas." Dr Simon Fisher, Programme Manager for the Neurosciences and Mental Health Board at the MRC, added: "Our ability to put individual memories together to form new links helps us make day-to-day decisions. This study provides insight into how and where in the brain this key process takes place. It also suggests that while we are sleeping or resting, our brains are actively making these links, a process that may form the basis of creative thinking. "This strong approach, of working with mice alongside comparable experiments with people, allows findings from one species to inform studies in the other and enhances the translation of biological knowledge from animal models through to humans. This article previously appeared on Science Daily .

New research explores the important relationship between the pace and intentionality of your breathing, and the brain networks involved in mood, attention, and body awareness. We are in the midst of a global pandemic so it’s no wonder that many of us are under constant  stress and one of the easiest and profound ways to reduce stress is by focussing on your breath. Conversely, shallow breathing when we are stressed also makes us more stressed when instead of using our diaphragm, and telling our parasympathetic nervous system that we’re safe—we breathe quick, shallow breaths high up in our chests, which can signal to our body that we are in danger and make us feel stressed, anxious or worse - both. So to combat this: slow down, and pay attention to your breath. Meditation, yoga, and other stress-reducing therapies teach us that focusing on the timing and pace of our breath can have positive effects on our body and our brain.  A 2018 study in the Journal of Neurophysiology may support this, revealing that several brain regions linked to emotion, attention, and body awareness are activated when we pay attention to our breath. The benefits of deep breathing include : • Decreases stress • It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body. • It lowers your heart rate • It helps lower your blood pressure • It helps you cope with the symptoms of post-traumatic stress disorder (PTSD) • It improves your core muscle stability • It improves your body’s ability to tolerate intense exercise • It lowers your chances of injuring or wearing out your muscles • It slows your rate of breathing so that it expends less energy • Improves digestion • Helps support correct posture One account we like on Instagram is Performance_breathworks where performance breathing coach and Scotsman, Andrew, shares tips on getting the most from every breath you take. Andrew expains "My first port of call to give people an idea of how to start breathing functionally is always to focus on nasal breathing at all times. This is essentially because the nose is literally designed for breathing and subsequently it has so many more helpful functions that the mouth does not". Some key benefits of nasal breathing: • The nose helps to clean, filter and warm the incoming air subsequently acting as a far better line of defence than the mouth.  • Breathing through the nose harnesses the gas nitric oxide which pools in the nasal cavity. This gas then acts as a dilator to the blood vessels and soft tissues allowing for far better delivery.  • Another key benefit to nasal breathing is it elicits the use of the main breathing muscle the diaphragm to pull the air into the lower portion of the lungs where the majority of the blood sits allowing for a better mix of oxygen and blood to be delivered around the body and brain. • This deep belly breath which activates the lower portion of the lungs also helps to stimulate the vagus nerve which is fundamental in creating a calm relaxed response to all forms of stress – essential as we live and try to function mid pandemic post lockdown • The belly breath using the diaphragm also acts as a stabilizer to the spine and promotes functional movement. Basically we have evolved to use our noses to breathe and in the last few hundred years we have not only lost our way with nasal breathing but with breathing in general. Our breath gives us the ability to take control of our state and not let unnecessary outside stressors control us which is such a common issue in this modern world especially as this current pandemic imposes another stressor onto the existing load.  He adds "Fortunately there is something simple that we can all do about it to help control our state and start to become participants and not passengers. Reconnect with our breath". Here is a simple step by step guide to use the breath to alleviate stress and use the brains natural brake pedal. Consider your Posture, being Aware of your Breath and the Speed of your breathing. Firstly, Posture – If you are sitting or standing pretend there is a string pulling you up from the top of your head to help lengthen your spine allowing the diaphragm to have sufficient space. Alternatively, if you are lying down have your knees bent feet flat on the floor. Secondly, Awareness – Be aware of your breathing and also your breathing mechanics to do this place your hands at your sides under your lower ribs AS YOU BREATH IN FEEL YOUR HANDS MOVE OUT. You do not want upper chest breathing concentrate on your hands moving out as you breath in. If you find this hard to do sitting or standing try lying down as this is the easiest position to breath functionally. Finally, Pause and Slow down – Slow your breathing down - try inhaling for a count of 4 seconds and exhale  for 6 or inhale for 5 and exhale for 5. Keep Well, Dr Clara Russell  

Living with a 6 year old boy, poo is discussed more in our house than I would personally like. However as we learn more about the connections between our Brain and Gut, the role of bugs and how these can be understood through our poo, may mean that we all need to engage our inner 6 year old ! Hold up- Brain and Gut connection, how does that work? Research has shown there are many connections between our brain and our gut. In humans, the neurotransmitter Serotonin is found in highest  concentrations in our gut. Interestingly, patients with depression have been found to have low levels of serotonin when studied.  So hormones in our gut affect your brain and mood? It looks that way - AND it's a 2 way street. There is a well known connection between stress and anxiety having an impact on our gut. Patients who suffer with irritable bowel syndrome or inflammatory bowel disease will often observe an increase or worsening of their symptoms at times of stress or when they are feeling anxious. And we may see it ourselves too even if we don't suffer from these conditions - feeling worried about something often increases those butterflies in the tummy and that can also ‘increase transit time’ ( ahem) Bugs- yuck The microbiome - a huge massive gigantic collection of bugs made up bacteria and viruses ( we all know more about these guys #pandemic) exists within our gut. Scientists are discovering amazing things about the microbiome and how this may impact our health. What we know so far is that having a good balance between beneficial bugs in our microbiome versus bad bugs is linked to managing our weight, our mood and mental health and of course, our gut health. Read more about how we increase the good bacteria in our gut here What does Poo have to do with it? One way that researchers look at bugs that live within our gut is by studying poo samples ( and you thought your job had yuck moments) Lots of the research done so far has been done on animal studies until ( klaxon sound) now. A study recently published looked at 2 groups of people in Belgium and Holland and studied the bacteria in their poo with relation to quality of life scores and incidence of depression And did they find anything for their efforts? YES! 10 types of bugs were found in the samples analysed that correlated with quality of life  scores which looked at both mental and physical well being. 7 bugs with complicated latin names were found to correlate higher quality of life scores whereas 3 types (also with complicated latin names) were found to have negative associations.  So what does that matter? What they discovered with these finding is that there are certain ways that microorganisms interact and break down molecules which have the ability to interact with our nervous system  These findings are just observations rather than proving these types of bacteria cause or prevent symptoms. This research further adds that our brain and belly are in communication by several channels and the bugs in our gut are one way that they talk to each other. There is a chicken and egg scenario here - or as the scientist like to call it- a bidirectional axis of communication between our gut and our brain.  This may be why depression and anxiety are often experienced in parallel with stomach problems.  After all that talk of bugs and poo I’m off to wash my hands ( again.)  Keep Well, Dr Clara Russell 

What is Serotonin? Serotonin is both a hormone and a neurotransmitter ( a chemical which helps brain cells communicate) which regulates numerous processes in the body.  In your brain's control centre, serotonin acts as a neurotransmitter and acts as a messenger substance for the excitation of your nerve cells. This neurotransmitter helps regulate sleep and appetite, mediate moods, and inhibit pain.  Serotonin ensures that all information processed in the brain runs smoothly and correctly.  If the hormone is present in too small a dose, these processes can become unbalanced, which potentially affects your body and your mood. Happiness and Serotonin Known as the "happiness hormone” a well-regulated serotonin is super important, for the brain and your mood and it is also able to influence other areas of your physical well-being. Research supports the idea that some depressed people have reduced serotonin transmission and low levels of a serotonin byproduct have been linked to a higher risk for suicide. How is Serotonin Made? Since about 95% of serotonin is produced in the intestine, it is very important that it is healthy in order to be able to produce the hormone.  Many people choose to rely on pre- and probiotic powders, drinks or supplements to keep their digestive tract alert.  Fermented food such as kimchi or sauerkraut can also be helpful as well as ensuring you are eating a wide variety of vegetables and plenty of fibre. Since serotonin, for example, is formed from certain amino acids, you should try to ensure that you get enough of them in your diet.  This includes, in particular, the amino acid tryptophan, which is found in particular in foods such as nuts, fish, seeds, tofu, cheese, red meat, chicken, turkey, oats, beans, lentils, and eggs.  You can read more on the science of serotonin and tryptophan here. How Do You Boost Serotonin You want to support your well-being naturally and do something for a normal serotonin level?  Then the following nutrients are just right for you. Make sure that you take in enough of these in your diet.  Vitamin B6 contributes to normal mental function. Good vegetable sources include avocados, cabbage, green beans, and lentils. Good animal sources are poultry, liver, and fish. Vitamin D which can be ingested through a balanced diet and can also be formed under sunlight, is essential to support your immune system and is also associated with mood in initial scientific studies. Omega-3 fatty acids are found in fish such as salmon, mackerel, and flaxseed and oils also contain a lot of omega-3. These healthy fats contribute to the structure of healthy brain cells and are among the most important nutrients for brain health and functioning. Keep Well Dr Clara Russell

Some foods are great all rounders for your health and wellbeing, and are especially good for your noggin, so if you’re snacking try to aim for these healthier snacks. Beans Chickpeas, kidney beans, and lentils contain high levels of protein to power the brain.  Legumes of all varieties contain high concentrations of folic acid to improve information recall. Blueberries These powerful little antioxidants are more like brainberries, as they protect the brain against oxidative stress, and also offer memory-boosting agents like anthocyanin and flavonoids. These properties can enhance spatial memory and learning. Caffeine In small doses, caffeine can energise you and help you concentrate.  If not a coffee drinker try green tea, which also contains the L-theanine amino acid to keep you energised and alert, minus the coffee jitters. Chocolate Dark chocolate offers a double-whammy, with antioxidant properties to combat cognitive decline, as well as the natural stimulant of caffeine to enhance focus. Chocolate can help improve memory, alertness and clarity by increasing blood flow to the brain. Not all chocolate is created equal though – the darker it is, the more benefits your brain will receive. Kale Kale is heralded as a superfood for a number of reasons, including that it’s great to eat when you study. It offers a healthy dose of vitamin E to protect your brain against nerve-cell degeneration, as well as folate, which increases blood flow to the brain to prevent mental fatigue. Have it in a salad or made into oven crips with olive oil and seasoning. Popcorn Healthy whole grains like brown rice, whole grain bread, oatmeal and even popcorn contain fibres and vitamins that improve blood flow throughout the brain and help memory function. They also improve blood-sugar stability, which can curb hunger pangs. Seeds and Nuts Sunflower seeds as an example,  give your body a dose of soothing tryptophan – an amino acid that helps reduce stress and anxiety. An analysis of data from the Harvard-based Nurses' Health Study showed that having one serving of nuts a day is associated with a 30% lower risk of heart disease  compared with having one serving of red meat a day. Spinach Spinach is one of the healthiest greens around, and is packed with nutritious and healthy antioxidants, iron, and minerals that improve concentration.  The magnesium, folic acid and vitamin B12 found in spinach aid in the production of healthy red blood cells which carry oxygen to your brain and protect neurons. Harvard have researched a whole host of foods linked to better brainpower. Read more here. Keep Well, Dr Clara Russell

Read our seven simple tips to gut health and whilst you’re reading this, why not have a glass of water, your gut will feel the benefit.... Slow Down Slowing down how quickly you eat and chewing each bite completely can help promote healthy digestion.  Chew Chewing is the first step in digestion, so slow down, savour food and take some of the burden off your internal organs by letting your teeth and tongue play their part. Key digestive enzymes are released when you chew - taking your time AND chewing your food helps with the production of these enzymes and improves how you digest your food. Go Small Eating smaller meals and aim to follow your hunger cues and eat smaller, more frequent meals thought the day, this makes it easier for your body to digest than larger volumes of food. Timing Try to limit late-night grazing as your gut is more active during the day and by giving your body a rest in the evening can help it function more efficiently when it’s active. Relax Combat and manage stress with relaxation techniques such as yoga and meditation. This can help you control stress and this is important for your gut health. Exercise This can be as simple as a 20 minute walk as exercise gets the blood moving and exercising regularly is a great way to support good gut health and overall health and wellbeing. Hydrate Loading up on water daily has a beneficial effect on the mucosal lining of the intestines and water can also promote the balance of good bacteria in the gut and keeps your brain in gear. Keep well, Dr Clara Russell

Some people call it their guilty pleasure whilst for others it’s a simple pleasure - or perhaps you’ve a penchant for both? If so, well done! I’ve always been an advocate of celebrating the simple pleasures in life and how they can impact your brain health and there's a science backed research paper to prove its positive benefits. Using a unique real-time survey method, researchers from the University of Melbourne  have for the first time, found that experiencing more simple pleasures during the day is related to making better progress on personal goals.  They also found that having a bad day full of annoyances derails people from their goals, but that the negative effect of such annoyances can be completely cancelled out if people experience a counter-balancing high number of simple pleasures. The study’s lead author, Associate Professor Nicole Mead says the results have implications for life both at home and at workplace and with so many of us currently in WFH mode is really is crucial to take time out.  Why are simple pleasures vital for goal progress? Modern day life, even without the stress of Covid-19, is full of struggles and challenges, which erode the very psychological resources we need to make progress on our goals.  This study suggests that simple pleasures have the power to restore those feelings of positivity and happiness, giving you the energy and perspective you need to pursue the difficult but important things in life. “Our results suggest that the real power of simple pleasures that make us feel good seems to come from when things aren’t going well. A simple pleasure seems to restore people’s psychological reserves to do well,” says Associate Professor Mead Taking time to indulge in a simple pleasure like leafing throw a magazine, going window shopping or enjoying a take-away coffee in your local green space may actually help to fortify us psychologically to make progress on our goals.  When it comes to TV my guilty pleasure is Modern Family (Cam makes me laugh every single time), First Dates or re-runs of Come Dine With Me. On the simple pleasure front it’s going for a walk on the beach, anything to do with new stationary, browsing bookshops and ordering a takeaway to enjoy with my family. In fact the book I am currently reading is from The School of Life and its title is ‘Simple Pleasures’. It's dedicated to the little things that can charm, enrapture or entertain us. The mission of the book is to build a philosophy of appreciation that encourages us to explore more deeply and get more out of it - the many sources of happiness that are currently a bit neglected. So please don’t be neglecting your happiness, it’s so important in these every changing times.  Keep Well, Dr Clara Russell

Binge-drinkers' brains have to work harder to feel empathy for other people in pain, study shows We know binge drinking is bad for our health but did you know it also impacts your brain health. Are you a binge drinker? A new study from the University of Sussex  shows that people who are classed as binge-drinkers' brains have to put more effort into trying to feel empathy for other people in pain. What was the study? The study involved 71 participants (from France and the UK) whose brain activity was observed using fMRI scanners while undertaking a pain perception task.  Half of these people were classified as binge-drinkers and half were not. The binge-drinkers were sober whilst they were being observed. What is binge drinking? Binge drinking is defined as consuming more than 60 g of pure alcohol -- (equivalent to about three quarters of one bottle of wine, or 2½ pints of lager) on at least one occasion in the past 30 days.  Binge-drinking has a specific definition - it isn't going out for one big heavy session. About 30 per cent of all people over 15 years of age who drink alcohol in UK and France met the criteria for 'binge-drinker', study authors claim. According to the NHS  binge-drinking is drinking more than:  • 8 units of alcohol in a single session for men  • 6 units of alcohol in a single session for women  How was this measured? In the task participants were shown an image of a limb being injured, and asked to imagine either that the body part was theirs, or that of another person, and to state how much pain was associated with the image.  The findings: The binge-drinking participants struggled more than their non-binge-drinking counterparts when trying to adopt the perspective of another person experiencing the pain: they took more time to respond and the scans revealed that their brains had to work harder -- to use more neural resources -- to appreciate how intensely another person would feel pain.The study also revealed a more widespread dysfunction than previously realised; a visual area of the brain, which is involved in recognising body parts, showed unusually high levels of activation in the binge-drinkers. This was not true in the non-binge drinkers who looked at the same images. When the binge-drinkers were asked to imagine the injured body part in the picture as their own, their pain estimate was not different from that of their non-binge drinking counterparts. What the experts said: Professor Theodora Duka from the School of Psychology at the University of Sussex said: "I have been studying the effects of drinking excessive alcohol for many years. In that time I have built up a strong body of evidence about the widespread way in which binge-drinking is associated with brain dysfunction in areas supporting self-control and attention. Our aim with the present study was to examine whether binge drinkers show less empathy and their brains show different responses to non-binge drinkers, when they imagine another person in pain. Reduced empathy in binge drinkers may facilitate drinking as it can blunt the perception of suffering of self or others during a drinking session. We have shown with this study that dysfunction associated with binge drinking is even more extensive than previously known. A region of the brain called the Fusiform Body Area associated with recognition of body parts showed hyperactivity in binge-drinkers in a situation in which feelings of empathy are experienced. Dr Charlotte Rae from the School of Psychology at the University of Sussex said: "Our results are quite surprising. Our data show that binge-drinkers need to work harder to feel empathy for other people in pain. They need to use more resources in terms of higher brain activity than non-binge drinkers. What this means in everyday life is that people who binge-drink might struggle to perceive the pain of others as easily as non-binge drinkers do. It's not that binge drinkers feel less empathy -- it's just that they have to put more brain resource into being able to do so. However, under certain circumstances when resources become limited, binge drinkers may struggle to engage in an empathic response to others." If you’re worried about your drinking of if someone close to you may have a problem with alcohol visit the NHS website for advice and information. Keep Well Dr Clara Russell

We're facing a lot of choices and things to consider amid the Covid-19 pandemic. Cut yourself slack: it's called decision fatigue. Is it safe to go for a cuppa and cake with your friend ? Can the kids have a play date? What to say if a friend refuses to wear a mask? Are the schools safe? Should we be taking chances eating in a restaurant? Should I be going out for a drink in a bar? Is public transport safe?  What if there are no gloves at the petrol station? When my boss asks me to come back to the office, should I? I’m sure at some point or another we are lying awake at night racking our brain for the answers to all of the questions which continue to arise and preparing for another day of unprecedented choices.  Decision fatigue is the term for what you might be experiencing and this coined by American social psychologist Roy Baumeister. Decision fatigue is specifically defined:  decision fatigue is the emotional and mental strain resulting from a burden of choices. When humans are overstressed, we can become hasty, irritable or shut down, and that stress plays a huge role in our behaviours, including our decision making. "It’s a state of low willpower that results from having invested effort into making choices," said Roy Baumeister, a psychology professor at Florida State University who coined the term in 2010. "It leads to putting less effort into making further choices, so either choices are avoided or they are made in a very superficial way.”  You can view some of the professor’s lectures on this subject here. The human brain has a limited capacity of energy, and as you make decisions throughout the day, you deplete that resource. As you become fatigued, you may be inclined to avoid additional decisions, stick to the status quo or base a decision on a single criteria, Baumeister said.  When we're able to maintain daily routines, the brain can automate decisions and rely on mental shortcuts to avoid fatigue, but Covid has disrupted many of our routines, forcing us to allocate more mental energy to decision-making. Researchers  have found that people making decisions in high pressured scenarios or when making moral and ethical decisions, are also prone to buckle under decision fatigue. Tips for avoiding decision fatigue There are some simple strategies for avoiding decision fatigue: First of all, try to be mindful and concentrate on exactly what you’re doing in that moment When shopping, limit the number of stores you visit Keep a mask in your bag, in your car and by your front door Be prepared as much as you can - this applies to pretty much everything - fuel in your car, money in your wallet, an umbrella in your bag, etc Focus on timing your decisions and developing routines to cut out unnecessary choices, this might include meal plans for the week and sticking to a routine for sleep and exercise Willpower diminishes and decision fatigue increases over the course of the day, so when you have important decisions to make, try to make them in the morning after a full night’s sleep and a good breakfast Plan out tomorrow's schedule the day before Lay out your clothes in the evening, or – like Steve Jobs – develop a uniform Pack your bag for school or work or exercising the night before Prioritise your decisions, and try to focus on one at a time Stick to apps or websites you know, trust and love Keep Well, Dr Clara Russell

Too Little Sleep Sleep deprivation can have a huge effect on how your brain functions throughout the day. One study, for example, limited the sleep of test subjects to 4.5 hours a night and the result was that these people experienced significantly more stress, anger, sadness, and mental exhaustion. Not exactly the best things for a well-running brain. Lack of focus and forgetting things like your face mask, car keys or phone can also be an effect of prolonged sleep deprivation. Too Busy It’s important to take time out do do nothing or relax or do whatever helps you unwind. Whether it’s reading, walking, cooking, watching Come Dine With Me or exercising, make sure you have a sure fire way to switch off from work, the news and your responsibilities. Too much busyness is unhealthy, in so many ways. Try to mindfully switch off from being busy in your brain and your body. Too Little Stimulation Much like your body needs exercise to stay in shape, your brain needs to be exercised as well. If you don’t use it, you lose it. Research suggests that the more you think, learn, and engage in mentally stimulating activities, the better your cognitive abilities get.  Mentally stimulating activities also decreases the risk of brain diseases like Alzheimer’s. Too Much Sugar and Food High-sugar diets can result in dental issues, diabetes, acne, weight gain and some evidence even suggests it promotes the growth of cancer . Sugar can also cripple the function of your brain and research has also found that a high sugar diet can negatively affect your memory and ability to learn new things. Overeating, especially unhealthy foods, is another factor that can negatively affect your brain and body. Studies show that an obese person’s brain ages faster compared to that of a person who is more lean. Too Much Doomscrolling Spending extended time periods on social media, checking the news and generally being in a vortex of reading the news is not good for your mood or your brain health. This type of activity can upsets your cortisol levels and keep you awake at night. Try to get off devices at least an hour before you start your wind down routine before bed. Too Much Alcohol Moderation is the key here. Too much alcohol can damage your gut health, liver, and impair the function of your brain. Researchers have found that heavy or chronic drinkers have a smaller brain, diminished memory, an inability to think abstractly and reduced ability to focus. If you think you have a problem with alcohol, please contact your GP. Too Much Stress Too much of this and if reaches extreme levels, stress can cause significant harm to your health, weaken your immune system, cause insomnia, depression, and even increase the risk of heart disease. Chronic stress can damage or kill off brain cells, this is because stress causes a surplus of the neurotransmitter called glutamate, which creates free radicals in the brain. These free radicals can cause damage to healthy brain cells. Make sure you have stress busting skills you can turn to when you need to. Keep well, Dr Clara Russell