There are only so many books on philosophy, psychology, meditation and mediation, fantasy and finance that a person can read during enforced restrictions such as the current Covid-19 crisis. Add to this the guilt, personal or partner-driven, about eating, drinking, sleeping, waking, ârunning, jumping and standing stillâ[1].
The shutdown-lockdown could easily transition to meltdown. Worse still, the Commonwealth Scientific and Industrial Research Organisation (CSIRO) has found that humans are genetically coded for a natural maximum lifespan of 38 years [2]; not much more than Neanderthal manâs 37 years.
Adequate nutrition, pharmacological/drug discoveries, environmental and sanitation improvements and lifestyle changes are postulated to explain the current, expected lifespan being in the mid-eighties. Yet, daily, news and views bemoan the rising rates of obesity, diabetes, immune disorders, antibiotic resistance, cancer and neurodegenerative diseases.
Happily, research has turned to a more causal-based, rather than a symptom-based, approach: find what causes the problem and fix, reverse or ameliorate that, leading to a longer, happier life.
Body, Mind and Brain Synchrony
Mediators (and other dispute resolution professionals) need to multi-function in a timely, context-relevant and focussed manner day in and out. To function well for a lifetime requires an appreciation that âMan (or Woman) is not a Machineâ but a complex integration of Body (the physical, biochemical, hormonal and organ structures), HeartMind (emotions, feelings, thinking and reasoning faculties) and Brain (automatic and voluntary activities).
Thus, the opening sequences in a mediation heightens the pre-mediation arousal (the mind), accelerating the adrenalâs cortisol and adrenaline release which affects muscles, heart, pituitary and hypothalamus (the body) and supercharges the motor segments of the brain.
1. Hippocampus connection
A mediatorâs lifelong wellness and functioning depend on a well-nourished, stimulated, large hippocampus.
The hippocampus (HPC) controls fundamental learning and memory processes, including memory for visuospatial navigation (spatial memory) and flexible memory for facts and autobiographical events (declarative memory).[2]
The hippocampus plays an even more important role in controlling ageing. Given the increasing numbers of retired professionals, lawyers and judges taking up mediation/arbitration/dispute resolution this expanding knowledge bank is very relevant.
Accelerated ageing is determined by intrinsic and extrinsic factors that cause malfunctions in the Body-Heart/Mind-Brain connections, cellular and DNA/chromosomal damage, senescence and death of the lifelong creation of new brain cells
(neurogenesis) in the hippocampus.
If the hippocampus does not receive the right signals (physical activity, new learning or challenges, brain exercises or a reason for living) or does not receive appropriate and sufficient nutrition (for that person), the new neural cells will not migrate to outlying sites (neuroplasticity) within the brain and will die. This can be verified by MRI scans which will show shrinkage of the hippocampus and white and grey matter of the brain. LĂłpezOtĂn et al[3] have defined the nine hallmarks of ageing some of which will be covered in this article.
The good news for mediators and other dispute resolution professionals is that Poulose et al5 have identified a number of nutrients that can positively enhance hippocampal function and neurogenesis and thereby facilitate cognition, health and longevity.
Hippocampal nutrition(6)
(i) Vitamin B12, B6 and folic acid: These compounds are required for the manufacture of neurotransmitters7,8 (e.g. serotonin, melatonin, dopamine) and to protect the ends (the telomeres) of DNA strands. As the main dietary source of B12 is red meat, deficiencies are common in â
⢠Vegetarians, as vegetables (even mushrooms) do not provide sufficient amounts of B12. A regular supplement is required.
⢠Antacids, irritable bowel â block absorption or speed up elimination.
⢠Excess alcohol, binge drinking â alcohol destroys B12. Hangovers are partly due to B12 insufficiency.
⢠MTHFR polymorphism (gene defect)[4]: Found in up to 40% of the worldâs population, a faulty MTHFR gene will not convert the ordinary B12 in pills and in food into the active form (methyl-cobalamin) nor convert the normal folic acid (in grains, cereals) into folinic acid (5-MTHF). Happily, once identified by a simple gene blood test, regular intake of Methyl B12 and folinic acid (5-MTHF) will allow the body to function ânormallyâ.
(ii) Vitamin E (from food or in a capsule containing both alpha and gamma-tocopherol) and Omega 3 oils may have a small part to play in hippocampal neurogenesis. (iii) NAC (N-Acetyl Cysteine) is absorbed into the body and brain to manufacture glutamine (a neurotransmitter with calmative and mood regulation effects) and glutathione, a powerful anti-oxidant and scavenger of reactive products, plus mucus protection (in lungs, ENT areas, bowel and bladder) and liver detoxification/elimination actions. Goodson gives a good, easy to read, summary with references. Joy[5] gives a deeper, more complex exposition of its usefulness.
(iv) Vitamin D: Most Australians (including mediators) have a deficiency or an insufficiency of Vitamin D[6] especially if they work inside or throughout winter (like mediators).
Sufficiency equates with blood levels in the Queensland range (200-300 units), not the Tasmanian levels (50-100 units). Research suggests that Vitamin D creates a protective mesh/network around brain cells. Insufficiency causes net breakages leading to disordered hippocampal function. High doses (up to 8000U/day) reverse this process.
(v) Dietary changes
Not every mediator eats well, regularly. Coffee and toast for brekkie, white sandwiches or nothing for lunch, starchy (high G.I.) snacks or grazing create inflammatory changes in body and hippocampus. Ideal dietary styles would include:
⢠Caloric restriction. Eating less, using smaller plates and eliminating snacking and grazing promote neurogenesis[7].Consider a 5+2 diet plan for starters.
⢠Lower fat, lower high glycaemic index (GI) carbohydrate and increased protein at each meal reduces hyperinsulinemia, insulin resistance, metabolic syndrome (including Type 2 Diabetes) and restores neurogenesis[8]. This is not a high protein diet, nor a no-carb diet, just an adjustment to the balance between protein: carb: poly- & monounsaturated fats. A ratio of 50% low GI carb to 50% lean protein is a convenient achievable balance for each meal.
⢠Alcohol: sugar added soft drinks, beer, sweet wines and sweetened spirits and sweet mixers are a no-no. Dry red and white wine, clear spirits (e.g. Armagnac, cognac, gin, vodka) are fine.
⢠Supplements such as chromium, gynostemma (especially in the AMPK Activator formulation from Life Extension) can reduce cravings and especially in the potbellied pre-diabetic male, can reduce the waistline.
2. Lifestyle changes
(i) âMan was born to move Unmoved and unmoving creates stasis stiffness and silliness
Keep moving.â [9]
Regular exercise is an anti-stressor, an endorphin releaser, a mood enhancer, a muscle-toner and weight controller. And a hippocampal neurogenesis stimulant15. Regular means at least three days a week for up to 40min at a rate that produces sweat and/or makes conversation difficult.
(ii) Stress Control
Stress, up to a certain level, is thought to be necessary for humans. Chronic or excessive stress has a negative effect on the HPA axis and on hippocampal neurogenesis. Much of this is thought to be from the excessive glucose production (from cortisol release) and concomitant excess insulin release. Both have inflammatory effects on the hypothalamus. Follow-on effects can be obesity, diabetes, chronic inflammation, poor immune regulation, sleep disorders and an anxiety-depression spectrum.
A stressed mediator or one looking to avoid excessive stress, has a number of workable options:
⢠Green tea. Green tea contains L- theanine, a relaxant that increases concentration as it relaxes the mind[10]. Even one cup before a mediation or any other time, can help.
⢠Ashwagandha or Rhodiola are adaptagens that help a stressed body adapt/adjust to a situation[11]. They work by training the adrenals to not react to stress until a much higher level of stress occurs, and by having a neuroprotective and calmative effect on the brain. Regular use once/twice a day for 3-6 months is recommended. One or the other can be repeated as needed for years. Ashwagandha has a calmative effect if a mediator is too hyped up. Rhodiola had an energising effect if stress is overwhelming or flattening a mediator.
⢠Prescription medication as determined in partnership with a doctor.
⢠Test for MTHFR polymorphism if treatment-resistant.
⢠Relaxation/meditation/mindfulness/breathing techniques.
⢠Exercise/massage/Reiki/yoga.
3. Heart-Mind Control
Research has shown that the heart has its own nervous system, as does the bowel.
Each are intimately connected to the mind[12] .The combined areas constitute the
âsoulâ espoused by both eastern and western literature. Various forms of meditative practice, especially â
⢠Loving kindness meditation
⢠Compassionate meditation
⢠Mindfulness
⢠Guided/practised reflection
have shown via MRI, pre and post meditation questionnaires and cognition tests to improve hippocampal enlargement and memory and cognition. Importantly, for a busy mediator, such improvements occur as early as eight weeks of practice. Luders et alâs article[13] is an easy read to see the research and value in meditative techniques for living life better, for longer.
SOURCES
[1] Running Jumping and Standing Still (1969) short movie written by Peter Sellers and Spike Milligan is perceived to mark the transition of the audio-based Goon Show humour to the visual humour of the Monty Python team. Downloaded from https://archive.org/details/therunningjumpingandstandingstillfilm 2 Benjamin Mayne, Oliver Berry, Campbell Davies , Jessica Farley2 & Simon Jarman. 2019. A genomic predictor of lifespan in vertebrates. Scientific Reports | (2019) 9:17866 | https://doi.org/10.1038/s41598-
019-54447-w
[2] Andrea Suarez, Emily Noble and Scott Kanoski. âRegulation of Memory Function by Feeding-Relevant Biological Systems: Following the Breadcrumbs to the Hippocampus.â Frontiers in molecular neuroscience vol. 12 101. 18 Apr. 2019, doi:10.3389/fnmol.2019.00101
[3] Carlos LĂłpez-OtĂn, Maria A. Blasco, Linda Partridge, Manuel Serrano, Guido Kroemer, The Hallmarks of Aging, Cell, Volume 153, Issue 6,2013,Pages 1194-1217, ISSN 0092-8674, https://doi.org/10.1016/j.cell.2013.05.039.
[4] David Mitchell 2019. MTHFR Research Review . DOI: 10.13140/RG.2.2.21168.40969
[5] Teresa Joy, Muddanna S. Rao, Sampath Madhyastha and Keshav Pai.2019. Effect of N-Acetyl Cysteine on Intracerebroventricular Colchicine Induced Cognitive Deficits, Beta Amyloid Pathology,and Glial Cells. Hindawi Neuroscience Journal. Volume 2019, Article ID 7547382, 15 pages.
https://doi.org/10.1155/2019/7547382
[6] Herrmann, M., Farrell, C., Pusceddu, I., et al. (2016). Assessment of vitamin D status â a changing landscape. Clinical Chemistry and Laboratory Medicine (CCLM), 55(1), pp. 3-26.
doi:10.1515/cclm-2016-0264
[7] Poulose5
[8] David Mitchell, and Pam Mitchell, Diabetes. Complementary Medicine: Vol. 2, No. 5, Sept/Oct 2003: 14-20
[9] David Mitchell 2015 Conversations with the Heart-Mind. Michelle Anderson Publishing Melba. Vic 15 Patrick Z. Liu, and Robin Tussock. âExercise-Mediated Neurogenesis in the Hippocampus via BDNF.â Frontiers in neuroscience vol. 12 52. 7 Feb. 2018, doi:10.3389/fnins.2018.00052.
[10] Lekh Raj Juneja, Djong-Chi Chu, Tsutomu Okubo, Yukiko Nagato, Hidehiko Yokogoshi,
L-theanineâa unique amino acid of green tea and its relaxation effect in humans, Trends in Food Science & Technology, Volume 10, Issues 6â7, 1999,Pages 199-204, ISSN 0924-2244,https://doi.org/10.1016/S0924-2244(99)00044-8.
[11] Lesley Braun and Marc Cohen 2010. Herbs & Natural Supplements. An evidenced-based guide. 3rd Ed. Churchill Livingstone, Chatswood NSW.
[12] Lionel H. Opie Living Longer, Living Better â Exploring the Heart-Mind Connection:
Oxford University Press, First published, 2011. ISBN 978--0--19â852567. Chapt.8
[13] Eileen Luders, Paul Thompson, and FlorianKurth âLarger hippocampal dimensions in meditation practitioners: differential effects in women and men.â Frontiers in psychology vol. 6 186. 6 Mar. 2015, doi:10.3389/fpsyg.2015.00186
Blog by David Mitchell MHM, MB,BS, FAMAS, PRI NMAS