Whether it's classical, jazz, pop or blues, more research shows that listening to, singing to or playing music builds a stronger and smarter brain. Learn more on the recent podcast with Dr. Jay Kumar on the Doug Stephan Good Day Show. You also can learn more about the benefits of music in my new e-book Brain, Body & Being.
Dr. Jay Kumar
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Feeling overwhelmed, stressed and anxious? The cure might be right outside your window. Studies suggest a short walk in nature improves memory and minimizes brain fatigue. Learn more in my recent podcast on the Doug Stephan Good Day Show.
Dr. Jay Kumar
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With kids now back in school and off for college, the joy of another academic year begins. As a university professor, I am genuinely passionate for my students to achieve optimal performance in their studies and for our children to aspire to their personal best in all areas of life.
Here are some well-proven strategies that neuroscience says can making learning fun and easy. Enjoy the full podcast with Dr. Jay Kumar on the Doug Stephan Good Day Show.
Read more in my blog post - "Five Secrets Students Need to Succeed"
Here's to a Happy & Fun School Year!
Dr. Jay Kumar
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With kids now back in school and off for college, the joy of another academic year begins. As a university professor, I am genuinely passionate for my students to achieve optimal performance in their studies and for our children to aspire to their personal best in all areas of life.
Let's face it, learning doesn't come easy to everyone, so how can we encourage our children to excel in school? As a professor who teaches courses in neuroscience, health and happiness, I am delighted to share these five scientifically proven tips from educational neuroscience that I offer to my own students to help improve focus, enhance memory and, more importantly, make learning fun!
Tip # 1 - Take A Breather
My mantra for the past decade that I’ve been telling to my students and clients is that “how you choose to breathe determines how you choose to live, heal and be.” I’m now going to add to that how you choose to breathe determines how you choose to learn! We’ve all heard the phrase “Take a Breather” when we need to calm down when feeling stressed, frustrated or overwhelmed, but it turns out that the phrase can now be backed up by neuroscience.
The latest research into mind-body medicine consistently shows that slow, deep, focused breathing into the lower belly activates the body’s natural relaxation-response, a mechanism that is wired into the human nervous system and triggered by consciously shifting the quality of the breath. It now appears that the body's relaxation-response is not only an evolutionary tool for survival, but a vital mechanism to improve focus, maintain calm and boost memory.
Centering and focusing on your breath is such an effective technique in the learning process that I’ve recently decided to begin every university class that I teach by leading my students in a 5-minute breathing exercise. We now know that when your brain and body come into alignment through the breath, it creates the important 4 C’s for learning: Calmness, Centeredness, Concentration, and Creativity! Watch this simple 5-minute guided video and breathing-exercise to teach help you get on track.
Tip # 2 - Before You Achieve It, You First Have To Visualize & Believe It!
Memory is one of the key components in learning. The traditional model of education focused on rote memorization of facts and figures with the expectation to recall such details for an exam. While this type of learning might be good for short-term memorization, true and effective learning is a multi-sensory skill that that requires long-term memory and multiple intelligences. Recent advances in brain-imaging now show that, in fact, different parts of the brain activate in short versus long-term memory.
The pre-frontal lobe, the outer and more recently developed region of the brain close to the skull, appears to be the predominant area responsible in short-term memory, also known as working-memory. Long-term memory involves more complex and integrated brain regions that employ the older evolutionary and more interior regions of the human brain, specifically the hippocampus and the limbic system. So why is this so important? It turns out these regions of the brain, connected to long-term memory, are where your brain makes cognitive associations and synthesizes incoming data from all your five senses. More importantly, these regions are intimately linked to other areas of the brain that govern emotions and visualization, which utilize other vital forms of intelligence, such as emotional, kinesthetic, visual, and spatial learning.
All the studies in neuroscience now indicate that the brain, like the body, is a muscle that you can strengthen and harness for your advantage to accomplish your goals in life. A technique I use myself and with my own students, which has been recognized to enhance memory, performance and confidence in leaning is cognitive visualization.
A quote I often use to explain cognitive visualization is: “Before you can achieve it, you first have to visualize and believe it!” Whether you want to call it “creative imagery,” “emotional learning,” or “muscle memory,” neuroscience now validates the long-held believe that in order to accomplish a task, your chance of success increases when you use multiple forms of intelligence, such as emotional, visual and kinesthetic. The technique of cognitive visualization starts by having you first visualize in your mind what you want to accomplish and then feel the emotional quality of successfully achieving that goal.
Let’s take an example where you have to give a report in front of the class. While you will have to prepare for the actual presentation by doing your research, writing your notes, and memorizing your speech, you can also do a cognitive visualization technique on a daily basis before the actual task. Perhaps, you can visualize yourself delivering the presentation to your audience, picture the actual room and even repeat the speech in your mind, while at the same time feeling the emotions of confidence and enthusiasm.
What you’re doing is actually training a part of your brain known as the premotor cortex to help your body, brain and being prepare for the activity well before the actual event occurs. In a recent article published in the journal Science, years of research into the premotor cortex reveal that this region is what accounts for us effectively planning and strategizing in order to accomplish a goal, whether that is an athletic performance, playing a musical instrument or taking an exam. It is as if your brain is already doing the action even before the body moves a muscle! Learn how cognitive visualization allows Olympic athletes, CEOs and even students gain a considerable advantage when it comes to achieving their goals in my article here.
Tip # 3 - Shake It Out: Move, Play, & Have Fun
We all know that movement and exercise are important for the body and for optimal health. Recently, more evidence from educational neuroscience supports the conclusion that movement of any kind, whether it’s recess, sports, dance, yoga, or just plain fun and play, stimulates the brain and improves learning! With advances in brain-mapping, we observe that there is a direct correlation between movement and cognitive function, specifically in an area of the brain called the cerebellum, a region located at the base of the brain in the back of the head. While the cerebellum is only about the size of a fist and constitutes about ten percent of the brain’s volume, it contains almost half of all the neurons of the human brain. One reason why the cerebellum is so densely packed with neurons and recognized as the most complex part of your brain is due to the fact that its primary function is to govern motor control. Even more remarkable is that recent studies suggest that the cerebellum’s motor control functions send important signals to other parts of the brain responsible for attention, spatial perception and most importantly, for memory.
Why is this so important for educators, parents and students to know? What the latest medical research indicates is that the same region of your brain that involves movement, exercise, fun and play is the exact same area that governs cognition and learning! While there is a common bias that play and movement are acceptable for only younger children, the scientific evidence overwhelmingly suggests that the brain’s ability to increase cognitive function through movement, exercise and play is one that continues throughout life!
Not only do exercise, movement and play keep the body healthy, they also appear to stimulate brain activity, improve learning, enhance memory, promote motivation and instill confidence in the learning process. Now that’s one game I’ll gladly play! Read article explaining how movement and exercise improve cognition and learning.
Tip # 4 - Get Outside
Closely connected to the idea of how movement and exercise enhance learning is a corollary concept coming out of neuroscience that nature appears to promote a healthy brain conducive for learning. We all know how peaceful and relaxing it is to sit on the beach, hike in the mountains or enjoy a beautiful sunset, but there appears to be something more profound happening in your brain whenever you’re immersed in nature. In a ground-breaking study published in Psychological Study, a direct correlation was made between being in nature with increased cognitive attention. In 2002, a study was conducted in which 169 young girls living in public housing projects in urban Chicago were divided into two control groups: those living in units overlooking nature and greenery and those living in units void of natural views. The results were astounding. Factoring in all other criteria, the girls who had views of nature consistently performed better than those in the other control group in tests to measure focus, concentration and mental discipline. Similar tests have been conducted in the past few years with the same startling conclusion–nature makes us happy & healthy.
So how exactly does nature improve focus, enhance concentration, and perhaps even reduce anxiety and depression? The answer resides in your brain and relates again to the relaxation response, an evolutionary mechanism that appears to be “wired” into our neurobiology. The growing field of ecopsychology studies the affects of nature on the brain and reveals that your brain has two forms of attention: voluntary (direct) and involuntary (indirect). The voluntary/direct attention enables you to focus your thoughts and harness neural energy for tasks that require direct concentration, e.g. writing this article, taking an exam or listening to a lecture. The other type is an involuntary/indirect attention that your brain does with little or no effort, e.g. watching a sunset, meditating, having a casual conversation, dancing or being in nature.
In our current non-stop technologically driven world, a student's brain is not only bombarded with academic information, but a barrage of texts, emails and other virtual data on a daily basis. The brain is overwhelmed with all this sensory data, as it requires an unimaginable amount of forced and focused attention to be in this voluntary/direct mode. As a result, your brain functions in a constant stressful beta-wave state for the majority of your waking day. Rarely, do we take the time in our awake state for the brain to go into the involuntary/indirect attention state that correlates to the calming, soothing alpha-waves.
It appears that when we are immersed in nature, our brains automatically drop into the involuntary, indirect attention-mode that is connected with the healing alpha-wave brain state. Research suggests that even a short walk in the park during your lunch break, touching a tree on your way to school, or literally “stopping to smell the roses” once in a while is beneficial, as it is an evolutionary trait that your brain evolved to do. So while it turns out that certainly being in nature has tremendous benefits on the mind, brain and learning, it appears that just having a view of nature from your home or in school can increase cognitive focus and attention in the classroom.
Tip # 5 - Relax & Sleep: More ZZZZ's Make for More A's
Of all the neuroscience tips for better learning, the one by far that is the easiest and simplest to do is get more sleep. In order to get those A’s you might need to get more Zzzz’s! The reason that sleep is so important is that it has a significant impact on memory and learning. A fascinating experiment conducted at the Harvard Medical School on sleep, memory and learning reveals that learning actually continues to occur while you are asleep and that getting a good night’s sleep after you learn something is just as important as getting rest before an exam.
Furthermore, it appears that the brain consolidates learning in sleep during the specific phase of Rapid Eye Movement (REM), better known as dream-state sleep. During this period important neural information is released from the hippocampus, the area responsible for memory, into specific areas of the cortex required for learning. Thus, the more sleep one gets the greater the duration of these important sleep phases to increase distribution of cognitive material into the appropriate neural networks.
So the day you study the American Civil War in school, during REM dream sleep that same night your brain appears to review and reenact all that information, eventually solidifying them into your brain’s memory banks. What all the research into sleep, memory and learning observes is very simple–the more sleep you get in the bedroom, the better chance of success in the classroom!
While I can't wave a magic wand and give everyone A's this year, I hope these five tips allow you to make learning fun, engaging and exciting.
Here's to a successful school year!
Dr. Jay Kumar
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We all aspire to live a long, healthy and abundant life. Despite our best intentions to feel young and stay healthy, aging is a fact that we all have to accept. While the latest anti-aging products, Botox injections, or cosmetic surgery maintain the outward appearance of youth and beauty, ground-breaking medical research affirms how you can actually slow down the aging process on the cellular level! Want to learn how?
Let's begin by exploring the aging process from a biological perspective. While many might regard aging as an external condition of looking older, in actuality physical aging is the biological result of the inability for your cells to replicate and produce new ones as the body advances over time. One of the most startling and revolutionary ideas to come out of the medical sciences is the discovery of telomeres, an enzyme in your genes that regulates cellular division and, in turn, determines your length of life.
In essence, the length of your telomeres now appear to act as your body's natural biological clock. When under constant stress, your biological clock speeds up, resulting in the shortening of telomeres. On the contrary, when you're more calm and relaxed telomeres appear to extend their length, thus slowing down the body's biological clock. Let’s take a closer look at how telomeres function, how stress accelerates their decay, what you can do to slow down their eventual breakdown, and ways to live a more healthy and long life.
As you grow older, your hair turns gray, your organs begin to work less, your bones become weaker, and your body generally ages, all of which now appear to be the result of the shortening of the telomeres in your cells. So what exactly are telomeres? In every one of your genes, there exist 26 pairs of chromosomes that are capped off by telomeres.
A nice analogy is to visualize your chromosome as a shoelace with a cap at the end of the lace as the telomere. Over the course of time due to natural wear and tear these caps at the end of your shoelaces begin to fray. In a similar manner, the telomeres that act as caps at the end of your chromosomes also begin to wear down and shorten. In the emerging medical field of psychoneuroimmunology, the intimate connection of the mind, brain and stress with our immune system and aging is being greatly understood. In essence, a growing medical body of evidence concludes that stress advances the shortening of your telomeres, which in turn prevents cellular reproduction and eventually accelerates the aging process.
This remarkable finding regarding the effects of stress on telomere shortening and age acceleration actually earned Dr. Elizabeth Blackburn and her colleagues the Nobel prize for medicine in 2009. Her study examined people exposed to chronic stress, depression, and anxiety and concluded that for every one chronological year of aging, the shortening of these people’s telomeres accelerated by as much as 600%! Basically, in just one year the aging process of these people amounted to six years of actual biological aging! Watch full video here
So before you resign yourself to hopelessness and despair, I now have some good news! Another study by Blackburn and her colleagues indicates that you actually not only can halt the shortening and deterioration of telomeres, but possibly increase their length, i.e. slowing down the body's aging process! Techniques such as meditation, regular exercise, and other forms of centering that trigger the body's natural relaxation response all appear to slow the aging process by increasing the length of your telomeres!
So it might just be that the secret for eternal youth doesn't reside in a bottle of anti-aging cream, with an injection of Botox, or in cosmetic surgery. The key to eternal health and longevity might just be learning how to relax! Now that's some good news worth living!
In the apt and true words of the famous centenarian and eternally happy comedian, George Burns, “If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn't ask me, I'd still have to say it."
START YOUR JOURNEY TOWARDS HEALTH & HAPPINESS TODAY!
Dr. Jay Kumar
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Turns out a good laugh can boost your immune system, reduce stress and even regulate your blood pressure. I guess it's true that laughter really is the best medicine. Learn more and enjoy your daily dose of health and happiness in the Dr. Jay Kumar podcast from the Doug Stephan Good Day Show.
Be Happy, Stay Healthy!
Dr. Jay Kumar
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New medical evidence suggests our hearts and stomachs are literally "mini-brains" that play a crucial role in our decision-making! Discover more fun facts with the recent Dr. Jay Kumar podcast from the Doug Stephan Good Day Show. Read more at http://bit.ly/14Hwy3y
Dr. Jay Kumar
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Life got you feeling stressed out and overwhelmed? If so, you might be suffering from nature-deficit disorder! Never heard of it? You can learn more in my latest podcast on the Doug Stephan Good Day Show.
Enjoy reading more great articles in the "NATURE & TRAVEL" issue of my monthly newsletter.
Dr. Jay Kumar
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Ahhh, the relaxing and care-free days of summer are finally here! As we celebrate the joys of longer daylight, warmer weather and more time outdoors, did you know that sunshine and nature can actually make you happier and healthier? While we all feel more relaxed and rejuvenated from time being outside, some amazing research in neuroscience and mind-body medicine suggests that nature and sunlight are now shown to alleviate stress, improve concentration and build a stronger immune system. So how exactly do nature and sunshine heal us in both body and being? The answer resides in our brains and relates to a concept known as the relaxation response, a mechanism that appears to be “wired” into our biology, helping us cope with anxiety and making us feel more calm and centered.
Brain Waves and the Power of Attention
Studies in neuropsychology now believe that the human brain allows us to process two distinct types of attention. The first is a “voluntary or direct” attention that enables us to focus our thoughts and neural energy to tasks that require our direct concentration, e.g. writing this article, watching a movie, or reading a book. The other type is an “involuntary or indirect” attention that our brain does with little or no effort, e.g. watching a sunset, meditating, having a casual conversation, or dancing.
Additionally, there are corresponding brain waves associated with these two types of attention. When we are in the waking state and our brains are engaged in voluntary, direct attention that require focused concentration, beta waves tend to be predominant. On the contrary, our brains produce alpha waves when we experience involuntary, indirect attention. Having our brains in beta-wave state is important, as it helps us to focus on daily tasks that necessitate sharpness and clarity. Unfortunately, many of us now live a typical day with our brains disproportionately in the highly-attuned beta-wave state and barely enough time in the healing and regenerative alpha-wave state.
In our current 24/7 technologically driven world, the human brain on average is bombarded with the equivalent of 174 newspapers of data every day! That's about five times the amount the human brain received just 30 years ago. No wonder we are overwhelmed with stress, have children with ADD and are constantly overwhelmed with anxiety–our poor brains are running in overdrive. All this sensory overload requires our brain to function in a constantly vigilant beta-wave state for the majority of our waking day. If that wasn't bad enough, studies indicate the human brain continues to experience these super-charged beta-waves when we try to go to sleep, leading to insomnia and chronic sleep-deprivation. Rarely, in our technologically-driven society do we take the necessary time for our brain to go into the calming, soothing alpha-wave state.
Mind-Body Connection
In the growing medical field of psycho-neuro-immunology (PNI), there appears to be a correlation between the various brain waves with our health and happiness. When our brains are highly amped up from information overload and are in constant beta-wave state, the stress-hormone cortisol is pumped in large amounts into the bloodstream. We now know that high levels of cortisol in the body lead to chronic anxiety, insomnia and disease. The good news is that when the brain is in the relaxed alpha-wave state, the brain releases endorphins, dopamine, and serotonin into the body. These neurotransmitters almost instantly enable us to become more relaxed and calm throughout our day. In addition to the brain's stress-response system, we also have a built-in relaxation response mechanism that our nervous systems evolved in order to help us return to a state of calm and relaxation in moments of stress and anxiety.
Nature Relatedness
So by now, I bet can you can guess what’s one of the easiest ways for us to trigger our brain's relaxation response and to enhance the alpha-wave state for greater harmony and happiness? The answer, of course, is NATURE! In another emerging field of study, known as ecopsychology, research indicates that even though the human brain has currently adapted for our modern and technologically-driven environment, its original function was to interact with and respond to the natural world. In essence, the human brain is literally “hard-wired” to BE IN NATURE, as being in nature is natural for the brain.
According to this field of study, human beings have an instinctual biological need to connect with nature, something known as the biophilic instinct or nature relatedness, a concept advanced by the Harvard biologist Edward Wilson. The idea is that the human brain evolved over millennia as a structure deeply enmeshed with and inexorably linked to the intricacies of nature. Even though our human brain has recently adapted to an environment of technology and sensory stimulation, we each still have this affinity for nature ingrained in both our brains and DNA. This evolutionary connection to nature activates the part of the brain known as the insula, the area that governs our internal feelings and sensations. So when we dance, do yoga meditate, focus on our breath, swim, run, or are in nature we begin to connect to the internal terrain of our body. The insula gauges how we’re feeling and what we’re experiencing within our body and mind in the present moment.
How Nature Heals
This ability to tap into the relaxation response through nature appears also to have a tremendous impact on our health and wellbeing. Scientific studies have already begun and continue to demonstrate the powerful healing aspects of nature. Dr. Ulrich published one of the earliest studies in 1984 Science, in which he noticed that patients who were recovering from surgery healed more quickly and required less pain medication when placed in hospital rooms that had views of nature, versus patients placed in rooms facing brick walls. Ulrich conjectured that this acceleration in healing was perhaps a result of the brain connecting to nature. It appears that when we are immersed in nature, our brains go automatically into the involuntary, indirect attention-mode that is connected with the healing alpha-wave brain state.
Let The Sun Shine In
Another remarkable piece of research suggests that 20-30 minutes of healthy and safe doses of sunshine can enhance our body's immunity to disease, improve our sleep and even elevate our happiness. It again has to do with the way natural sunlight stimulates our brain and body. It's important to mention that exposure to the sun should be limited to the early morning or late afternoon, when the UV rays are less harmful. It appears that sunlight stimulates the brain's production of serotonin, a neuro-chemical responsible for elevating our levels of happiness and is shown to positively enhance our immune system. When sunlight also hits the skin, the body's largest organ, it produces greater levels of vitamin D in the bloodstream. Studies at the University of Copenhagen have shown Vitamin D can trigger white blood cells in the body, assisting in the prevention of certain forms of cancer and auto-immune diseases. While certain foods like egg yolks and oily types of fish naturally contain vitamin D, it appears that the highest levels of vitamin D are found in sunlight. You can learn more about the healing power of sunlight in my podcast "How Sunshine Makes You Smarter, Happier and Healthier!"
So even if you live in the middle of urban sprawl or in places where sunlight is more limited, there are still plenty of ways to benefit from the healing power of nature and the outdoors. Even just a short walk outside on your lunch break, gazing out at a tree on your commute to the office, or literally just “stopping to smell the roses” once in a while are all beneficial to your health and wellbeing. What all these activities do is trigger a primal evolutionary trait that the human brain evolved to do–be one with nature!
So what better time than the summer season to get out in nature, feel the sun on your skin and experience greater health and happiness! As the poet Thoreau beautifully states, “I believe that there is a subtle magnetism in Nature, which, if we unconsciously yield to it, will direct us aright.”
Read more on the healing power of nature in my "NATURE & TRAVEL" issue of my monthly e-newsletter.
Wishing everyone a joyous and beautiful summer!
Dr. Jay Kumar
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Curious to learn the secrets for how to live a more healthy and happy life? The answer might actually start with your brain! Enjoy the podcast of a recent interview I did with Vanessa Simpkins, the founder of Take Your Power Back Now. We explore how the latest research in neuroscience might just be the key for your greater health and happiness!
Dr. Jay Kumar