Bloggin Noggin

The nights are drawing in and as winter approaches this can have an impact on our brain health and mental wellbeing. Seasonal affective disorder (SAD) is a type of depression which comes and goes in a seasonal pattern and can be common. Many people start to feel the effects as autumn progresses into the winter months as days get shorter. According to the NHS, symptoms of SAD can include: • a persistent low mood • a loss of pleasure or interest in normal everyday activities • irritability • feelings of despair, guilt and worthlessness • feeling lethargic (lacking in energy) and sleepy during the day • sleeping for longer than normal and finding it hard to get up in the morning • craving carbohydrates and gaining weight We don’t fully know the exact cause of SAD and  it's often linked to a lack of exposure to sunlight during the shorter autumn and winter days. The main theory is that a lack of sunlight may stop a part of the brain called the hypothalamus working properly. This in turn can affect three areas of brain function: • production of melatonin – melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher than normal levels • production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression • body's internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD outlined above Mental heath charity Mind states that SAD can affect you during any season or time of year. Some people experience it in summer, although less research has been conducted on this so you might find people are more aware of winter SAD. The Royal College of Psychiatrists have published a paper on how to tackle seasonal affective disorder, I’ve shared some of their findings below.  You can read the entire article here. SAD can be treated in the same way as depression. Treatment usually includes self-help and lifestyle changes, talking therapies and antidepressant medication.  Light box treatments are also popular and have some evidence. Self-help Some symptoms of SAD can create extra problems which make you feel even worse – 'vicious circles’: If it is dark and you feel tired all the time, you will probably do less – and this can make SAD worse. Try to get as much natural sunlight as possible. Take a walk during daylight hours or carry on any exercise you would normally do. Remind yourself that days will get longer again in the spring. If you are eating more, you may put on too much weight which makes you feel worse. Remind yourself that most people put on weight in autumn and early winter. Sleepiness, lack of motivation and irritability can all cause problems at home, with your friends, and at work. The feelings of not getting things done can make you feel stressed.  Tell your family and friends so that they can understand what is happening and be supportive. Light therapy The idea is to try to provide extra light and to make up for the shortage of daylight in winter. A "light box" is used. Its light is like sunlight, but without the ultraviolet rays, so it is not harmful to the skin or the eyes. It may help tell the brain to make less of a hormone, melatonin.A light box is usually used for 30 minutes to an hour each day. It is most helpful if you use it at breakfast time. Light therapy works quite quickly. If it is going to help, most people will notice some improvement in the first week. Fortunately, any side-effects are usually mild. They include headache, nausea or blurred vision. It is usually best not to use a light box after 5.00 pm because you may then find it hard to get to sleep. Dawn-simulating alarm clocks are also used. These come on dimly about an hour before waking up time and gradually get brighter. They can be helpful if you find it hard to wake up on winter mornings. Medication Antidepressants may be helpful in SAD and it's important to discuss any concerns you have with your doctor. Cognitive behavioural therapy (CBT) There is some evidence that CBT can help winter depression and may prevent it coming back in future winters. CBT is a treatment for anxiety and depression in general. You have weekly sessions with a therapist and do some homework, like keeping a diary. Have a look at our leaflet on CBT. What is the best treatment? For mild symptoms, the self-help measures described in this leaflet will usually be enough. If your symptoms are worse, the first choice is usually between a light box and antidepressants.  The choice will often depend on what is available, what is convenient and what you prefer. When to see your GP You should consider contacting your GP if you think you might have SAD and you're struggling to cope. Your GP will be able to carry out an assessment to check your mental health.  They may ask you about your mood, lifestyle, eating habits and sleeping patterns, plus any seasonal changes in your thoughts and behaviour. Keep well, Dr Clara Russell

Omega 3 Omega 3 Fatty Acids have a vital role to play in keeping your brain healthy. They are essential for nerve cells and brain cells to communicate and translate information into action elsewhere in our body. EPA and DHA - 2 types of essential fatty acids-are the powerhouse behind the benefits of omega 3. DHA in particular is a key player in the formation and connection of brain cells  EPA has the job of being involved in production of healthy inflammatory responses as well as being a key part of nerve cell creation.   As we get older, our bodies become less good at using EPA and DHA so it is particularly important to keep an eye on our intake of omega 3 at all ages.  We don't make our own omega 3, we have to consume it - fish, walnuts, chia seeds and garlic are all good natural sources. It can be hard to eat enough though, especially as we get older and our body is less efficient at using omega 3 so good quality omega 3 supplements can help with our intake.  Omega 6 In contrast, there is rarely a shortage of omega 6 found in our food as they are a key ingredient in our modern food cupboards. Cereal, fast food, meat, processed foods and dairy products are sources of omega 6. Whilst there is little evidence that too much omega 6 can be harmful, the key is the balance of this in relation to the brain healthy omega 3. High levels of omega 6 have been shown to have a role in less healthy inflammation which is not good news for overall health.  Omega 9 Omega 9 is produced by our own bodies and can also be found in olive oil, nuts and seeds.  As we make our own omega 9 and we consume omega 6 in high quantities by the nature of modern diet, omega 3 is often the omega that we need more of. Omega 3 and Brain Health  From ADHD in children, to depression in adults and progression of dementia, omega 3 is continuing to be evaluated for how its role in brain health may be explained further.  A recent study suggested that supplementing with an omega 3 supplement rich in DHA produces similar improvements in brain function to exercise in older women. Specifically, verbal memory ( such as recalling information on a list) and executive function ( how we manage and process and act on information ) seemed to be improved by those taking the supplement versus those who were not.  What’s the verdict?  As with many things in nutrition, little is clear cut but Omega 3 is the Omega we need to focus on with regard to looking after our brain health and keeping up with our other omegas.  Keep well, Dr Clara Russell 

Vitamin C-where do you get yours? I was a big fan of Sunny Delight in my youth, the orange juice that used to actually turn you yellow if you drank too much of it.  I also enjoyed the odd orange and presumed that was enough to keep my vitamin C levels up. If I felt a tickle of a sore throat or that I was fighting something off, I’d eat an extra satsuma when I remembered and might add in a chalky tasting supermarket vitamin C supplement.  Vitamin C - more than just the cold and flu vitamin  I put my hands up- I underplayed the importance of vitamin C. This clever vitamin is needed all year round-not just when we think we need a bit of oomph.  Vitamin C is the most studied and best understood anti oxidant-it defends our cells against nasty free radicals to keep them ticking over and working at their best Whilst vitamin C is found in orange juice, even in sunny d, it turns out the sugar in those juices makes it pretty hard to absorb the amount of vitamin C that is actually in the product. And even if you could absorb all the vitamin c in a glass of OJ, unless you have a diet that contains a lots of citrus fruits every day, you are still at risk of not obtaining enough vitamin C   Oranges are not the only fruit Hear vitamin C think orange. Guavas, kiwi fruits, bell peppers and strawberries are even more C rich than the humble orange. Pile up the greens on your plate this festive season - tis the season to brussel sprout, another vitamin c rich food source.  Fun fact-Your brain is full of vitamin C Vitamin C is more highly concentrated in your brain than in any other organ. For good reason. Vitamin C in your brain is used to make nerve cells (neurons)  as well as myelin, an important insulator of nerve cells which helps nervous system cells communicate.  Beauty is vitamin C deep Vitamin C helps us make collagen which is like a type of scaffolding to hold our cells up. All our cells need this so collagen has responsibility for keeping our skin look fresh and bright as well as supporting blood vessels  Immune super heroes With its unparalleled free radical fighting abilities, vitamin C is the super hero sidekick our immune cells need. Insufficient vitamin C may make it that bit harder for our immune system to fight at its hardest. And we all know how important  supporting our immune system is right now. Stress weapon Next to our brain, the adrenal glands (which sit on top of the kidneys) are the 2nd most vitamin C packed area in the body. Adrenal glands have a key role in producing life sustaining hormones as well as hormones involved in helping to deal with stress.  Keep Well, Dr Clara Russell 

We know that walking is good for us, can help us lose weight and generally feel good and now scientist have found it has a positive impact on the brain. Researchers at New Mexico Highlands University in 2017, found that the foot's impact during walking sends pressure waves through the arteries that significantly modify and can increase the supply of blood to the brain, which is positive for brain health. Until recently, the blood supply to the brain (cerebral blood flow or CBF) was thought to be involuntarily regulated by the body and relatively unaffected by changes in the blood pressure caused by exercise or exertion. The NMHU research team and others previously found that the foot's impact during running caused significant impact-related retrograde (backward-flowing) waves through the arteries that sync with the heart rate and stride rate to dynamically regulate blood circulation to the brain. From the  study  "New data now strongly suggest that brain blood flow is very dynamic and depends directly on cyclic aortic pressures that interact with retrograde pressure pulses from foot impacts," the researchers wrote. "There is a continuum of hemodynamic effects on human brain blood flow within pedaling, walking and running. Speculatively, these activities may optimize brain perfusion, function, and overall sense of wellbeing during exercise." "What is surprising is that it took so long for us to finally measure these obvious hydraulic effects on cerebral blood flow," first author Ernest Greene explained. "There is an optimizing rhythm between brain blood flow and ambulating. Stride rates and their foot impacts are within the range of our normal heart rates (about 120/minute) when we are briskly moving along." For fitness guides, more information on the benefits of walking and if you’re interested in taking part in Couch to 5k and are in the UK, please visit the NHS website here. Keep well (and keep walking) Dr Clara Russell

After the events of 2020 so far, is anyone NOT stressed? Here’s the good news, whilst stress is all around us, our everyday habits can help us tackle stress head on.  Move More - if you are an exercise avoider (like me,) you will always be able to find something more enjoyable to do than get active. The benefits of moving more, sitting less and getting active for our physical and mental health are undeniable and well documented. A mere 20 minutes of activity has been shown to improve our mood for up to 12 hours so making time as part of our morning routine can help you deal with stressful triggers the day may present. Mindfulness and Meditation - Psychological research has shown when our minds wander we are more likely to be unhappy and research from Harvard shows our minds wander up to 47% of the time! Cultivating a mindful approach to the day to day routine helps us focus and be present which helps us feel happier and more optimistic. A regular formal practice of Meditation has been shown to improve anxiety, depression, pain quality of life  as well as maintaining a healthy mind and increase wellbeing  Practice Appreciation and Gratitude - Many studies have shown the link between being grateful and elevated levels of positive feelings. Described as foundation of wellbeing, gratitude has been shown to decrease depression, increase resilience, improve sleep decrease risk of heart disease and improve relationships. Why? Taking time to express gratitude helps us slow down and focus on the present rather than being distracted by the ‘to do list’.  Forgiveness - whilst forgiving those who have hurt or harmed us in some way is not easy, the act of forgiving helps our own wellbeing and has been shown to have significant health benefits The Stanford Forgiveness project has demonstrated that forgiveness reduces stress, anger depression and help with feelings of optimism, as well as supporting our immune system and reducing our risk of heart disease and chronic pain.  Social Networks - connecting with those we care about can have a buffering effect on stress. Supportive positive relationships work both ways - a study of 700 older adults showed that those who gave love and support to others reported significantly fewer health issues.  Sleep - Recognising your sleep is suffering is a corner stone of our mental health and wellbeing. Simple steps to help with sleep include switching devices off in the evening, avoiding caffeine after 2pm, keeping your bedroom cool and having a notebook by your bed to write down worries that pop into your mind before bed.  Keep Well Dr Clara Russell

Zoom, Teams or Face Time Social interaction has changed beyond imagination in the last few months for most of us. Face to face via a screen has become the new normal in a way that we would never have thought possible back at the beginning of 2020. Whilst the technology we have now become accustomed to in order to run our everyday lives has many benefits, there is now a brand new way to feel socially awkward in your own home. Who ends the zoom call? Do you wave? What happens when we keep talking over each other due to delays or dodgy connections? What or who fills the normal pauses in conversation that might naturally be filled by weather chat? Uh oh, did I really just say that? That awkward feeling you have when you say something out of turn on a call, or suddenly hear your kids or your partner saying something totally non office worthy in the background is actually a signal from your noggin that is designed to help you avoid making social missteps in the future.  Brain Hardwiring This is one of these hardwiring mechanisms that exists to help you survive and keep in step with your peers. Psychologists  have suggested that having feelings of embarrassment after saying something awkward is part of a social survival mechanism to help you keep your footing in your tribe. Ty Tashiro, psychologist and author of “The Science of Why We’re Socially Awkward and Why That’s Awesome” says “our minds have an overly sensitive emotional trigger when it comes to alerting us to unmet social expectations because our need to belong is so essential to our well being “ Red Cheeks anyone?  This uncomfortable feeling can trigger the ‘fight or flight ‘ response and add to your already sweaty palms and escalating heart rate.  There is so much heavy stuff to talk about, and in the absence of holidays, family dramas or the usual chit chat that might fill our natural silences with small talk, the art of conversation is taking a different path at the moment.  How to deal with that awkward pause Remember we are all in the same boat, we are all going through this extremely challenging time together and although our individual experiences may differ we are all challenged by the current state of affairs Rather than focusing on how weird you feel, focus on the person or people you are talking to. Actively listen and engage with what the other person is saying and if in doubt, remind yourself and your screen mate that, yes, this is just weird Be kind- no one is judging your zoom call performance. We are now fully accepting of having to answer door bells, handle barking dogs or manage toddlers in the middle of an at home work day. Embrace the awkwardness and have compassion for each other.  Keep well Dr Clara Russell

When it comes to our health, it’s essential that we consider our brain health just as much as our physical and mental well-being. At Noggin, we’re on a mission to ensure that brain health is prioritised and integrated into our daily routines, recognising it as a fundamental aspect of living a balanced and fulfilled life.

As we know, good nutrition is a vital part of leading a healthy life. And as the old saying goes “ You are what you eat” and this rings true when it comes to the food we choose to eat and the nutrients our body absorbs from what we consume. Dietary nutrients have a major role in our mental health. What we eat and drink impacts our mood, our energy levels, anxiety levels, ability to focus, and every other aspect of brain function.  Eating a healthy, well-balanced diet rich in vegetables and nutrients has been associated with feelings of well-being.  Here are six nutrients that may positively influence brain health and where you can find them Vitamin B12 Vitamin B12 helps to maintain healthy brain cognition, nerve tissues, and red blood cell production. Naturally found in meats, fish, dairy products and some types of breakfast cereals and milk are fortified with B12. For those who don’t eat meet or are vegan, vitamin B12 is available in the form of supplements.  Vitamin D It is needed for neurotransmitter production, and low levels of vitamin D have been linked to depression, anxiety, and a host of other mental health symptoms.  Vitamin D is also essential for maintaining healthy bones and teeth. Your body produces vitamin D as a response to sun exposure and you can boost your intake through certain foods or supplements - egg yolks, fatty fish, cheese, fortified cereals and juices. Omega-3 fatty acids Also known as omega-3 fats and n-3 fats, omega-3 fatty acids offer many benefits for your brain and body. It can help improve heart health, fight inflammation and autoimmune diseases. It supports healthy brain function and low levels of this type of fat can lead to unstable moods, depression, anxiety, poor focus, and attention. Fatty fish such as sardines, salmon and mackerel are excellent sources of omega-3 fats. Other food sources include nuts, seeds and oysters, etc. Magnesium An extremely important mineral and is involved in hundreds of chemical reactions in your body.  Low levels of this essential nutrient can lead to increased anxiety and panic, restlessness, poor sleep, and irritability.  Foods which t are high in magnesium include - leafy greens like spinach, kale, cabbage - and whole grains, legumes, nuts, seeds, dark chocolate, and some fatty fish. Selenium This is an essential mineral which has several important functions in the body from supporting reproduction to fighting infection.  Selenium acts as a powerful antioxidant and helps improve mood and it's also important for your thyroid health, among various others.  Foods which provide selenium are chicken, turkey, fish, Brazil nuts, spinach, bananas, mushrooms, eggs, cottage cheese, milk and yogurt,  etc. Zinc Poor levels of zinc can impact mood and anxiety levels, reduce appetite, and lead to people generally feeling like they have no energy or motivation.  Zinc is abundant in lean meats, shellfish, legumes, whole grains, eggs, dairy foods, nuts and seeds. Focusing more on nutrient-dense foods, moving more, getting adequate sleep, and managing stress will contribute to better physical and mental health. Keep Well Dr Clara Russell

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