Dual N-Back

Dual N-Back is a wonderful brain training exercise that you can catch on to quick. It is free software (HERE) and has been shown in studies (HERE) to increase fluid memory; once thought stagnant with regard to enhancement.

With Dual N-Back, the exercises get harder as you begin to increase memory patterns, and successfully complete each level. The default progression parameter is set to 80%, but I like a bit more repetition to solidify new concepts and neurological patterns; so I set my level progress parameter to 90%. Maybe I am a slow learner though ;-)

Regardless, it is worth checking out and if you want to enhance your memory slightly in your free time. I have only been using it for 2 days so far, maybe 15 runs total, but it seems to be helping already. Be forewarned, it can get quite challenging quick! Try manual mode if you want mess with the levels and not record the results of practice rounds.

I decided to post this here due to the obvious connection between mind and wellness. Just the idea of working at making oneself better can improve mood, self esteem, and overall life enjoyment.

Oh and to bring nutrition into it, have a pre-practice meal with a variety of fresh vegetables and at least 4 oz of lean protein, for a nice brain boost.
If you are into supplements, vinpocetine and huperzine are derived from natural sources and have been shown to increase memory and cognition.
A synthetic that may help is Pircetam. The only common side effect is headaches, which can be avoided 90% of the time with a natural choline source (eggs, fish, wheat germ, soy lecithin), or choline supplementation.
Have fun!

The Truth About Non-Nutritive Sweeteners

Artificial & Natural Sweeteners

Aspartame (aka Equal and Nutrasweet)- By far the most controversial and studied artificial sweetener. There are many claims that this artificial sweetener is the worst of the bunch, however, very little scientific evidence to prove this. The FDA says it would take roughly 20 cans of diet soda to exceed the safe dose (or Acceptable Daily Intake). Still, steer clear of this one if you have a choice. Also, if you have PKU (phenylketonuria) , do not ingest aspartame. It contains the amino acid phenylalanine. 

Saccharin (aka Sweet’N Low)- some people report a bitter or metalic aftertaste. Popularly known as the "cancer artificial sweetener", because it caused cancer in lab rats. You may remember a warning label in red/pink on these packets. Believe it or not, lab rats have a somewhat different intestinal makeup, and after over 50 or so more years of research, the Environmental Protection Agency made a statement: “saccharin is no longer considered a potential hazard to human health”. I still try to avoid it. Your call.

Sucralose (aka Splenda)- Splenda is great because it can be used in place of sugar in baking for some products. Check their website for recommendations. Splenda is also believed to pass through our body very safely. Which is a good thing for us, but may be a bad thing for the environment; large quantities of sucralose (and the chlorine that is a part of it) have been repeatedly found downstream major cities in many water treatment plants following it’s use in popular diet drinks. The worry here is the ecosystem. So, if you are a tree-hugger, (like me) you might want to skip the Splenda, or use in moderation. 

Stevia (aka Truvia)- a natural, sugar alternative. Derived soley from the plant bearing the same name, this sugar substitute is considered the safest. Taste is slightly bitter, but goes well in herbal teas and coffee. Unfortunately, in my experience, it is not acceptable for baking. 

A final note:

A recent 2011 review article regarding the safety of artificial sweeteners states that there is an unclear association between hunger, metabolism and artificial sweeteners. There is also no noticeable change in insulin levels after consumption of artitificial sugars. Therefore, it acceptable to say, at this time, that these non-nutritive sweeteners are safe for consumption and can be used without regard to weight loss or gain.

The truth is, we just don’t know how safe long-term use of these products is. There are many claims but few facts to prove those claims. There are some less serious side effects reported from chronic users and medical professionals regarding artificial sweeteners:

Ø      These sweeteners may increase cravings for real sugar

Ø      They may promote physical dependence on sweetened food and drinks

Ø      They may cause degradation of healthy bacteria in the gut

Ø      They speed the absorption of glucose into our blood

This last point deserves a bit more explanation. These artificial sweeteners have the ability to increase glucose  absorption during and after mealtimes in the intestinal cells. That is to say, if you eat a burger and fries, and decide on a diet drink, be aware that the artificial sugars in that soda actually increase intestinal absorption of the glucose-sugar in the bread and fries you are eating. This may lead to a rapid and higher than normal rise (spike) in blood glucose levels. These spikes, when repeated, are part of what lead to insulin resistance, type 2 diabetes, and metabolic syndrome. Consumer beware. 

You need to decide whether the benefits outweigh the costs: specifically, no carbohydrates or calories, versus the above mentioned potential effects of using them. Always check the labels and ingredient lists, and look for the scientific name (the ones mentioned above). As the adage goes, “better to be safe than sorry”.

When you can, try to stick with good old H₂0 vs diet drinks.