How Meditation Changes the Brain: Can Meditation Improve Your Mental Health and Quality of Life?

Posted on February 16, 2022 by tiffgriff123

When the topic of meditation arises, people are often quick to remark that they simply cannot “turn off” their brain. They have a stressful job, a lot of responsibilities, and the world is quite chaotic and uncertain. What many fail to realize is that this is precisely why we need to meditate. And the idea that you must shut down your thought processes is the biggest misconception. Meditation has little to do with not thinking, and much to do with training your brain to focus and work for you, rather than being imprisoned by negative, repetitive, and cyclical thoughts.

What is Meditation?

Verywell Mind, a mental health and wellness journal, defines meditation as “a set of consciousness-altering techniques” formulated to encourage a heightened state of awareness and focused attention.

This can be achieved through a host of techniques and styles. You can meditate silently, with a guide, or recite mantras. There are a myriad of techniques to induce a meditative state like mindfulness, transcendental, visualization, progressive muscle relaxation, loving kindness, or with movement, like Tai Chi, Yoga, and walking. You can reach meditative states through creativity — making art, playing an instrument, sand raking, or puzzles. Anything that quiets and focuses the mind for prolonged periods of time can be meditation.

How Does Meditation Change the Brain?

Brain Chemicals Affect Your Mood and Health

The immediate effects felt from meditation are how it makes you feel. Many report an increase in happiness or a sense of calm following a meditative practice. This is because even one meditation session will alter these brain chemicals:

Serotonin: The “feel good” chemical that helps our brain regulate mood will increase
Cortisol: The stress hormone decreases
BHEA: The longevity hormone gets a boost
Gamma-Aminobutyric Acid: A major inhibitory transmitter in your central nervous system is calmed
Endorphins: The “natural high” chemicals increase
Growth Hormone: Levels of this anti-aging chemical are preserved
Melatonin: The sleep hormone is stimulated

The Prefrontal Cortex and Hippocampus

A well-trained brain has a thick prefrontal cortex. This brain center initiates high order brain functions like awareness, concentration, and decision making. A study conducted at Harvard University discovered that after just eight weeks of regular mindfulness training, subjects showed cortical thickening in the hippocampus, the portion of the brain that controls memories and emotion regulation. Note that decreased volume and density of the hippocampus is linked to several mental health disorders like depression and post-traumatic stress disorder (PTSD).

The Amygdala

Through evolution, our ancestors passed on a highly activated amygdala — This survival instinct responds to threats with a fight-or-flight reaction in the brain. While actual life-threatening situations, such as a lion trying to eat you, are likely not a part of your daily life, your brain still reacts to stress with this extreme response. This causes tremendous anxiety in most adults, who suffer from having a panic fight-or-flight response to modern inconveniences like getting reprimanded at work or being stuck in traffic.

Participants of the Harvard University study’s brain scans showed a significant reduction of activity and size of the amygdala after completing an 8-week mindfulness meditation program (see image 1.1 below). Even more encouraging, the study showed that these changes held steady in the brain even when the participants were not meditating. This demonstrates that meditation has the ability to cause lasting effects and improved function in the brain. The control group in this study showed no such results.

Image 1.1 fMRI scan of a Harvard University participant, showing activation in the amygdala before (left) and after (right) an 8-week mindfulness meditation program. Source: http://news.Harvard.edu

Brain Insulation

Gray matter is found in your central nervous system and makes up most of the brain’s neuronal cell bodies. This tissue is important in areas responsible for self-control, sensory perception, decision-making, and muscle mastery. In a Harvard study conducted on seasoned meditators — those with 20 or more years of mindfulness experience — found that they had significantly more gray matter than non-meditators of the same age. In fact, the amount of gray matter they possessed was similar to the average 20–30-year-old.

White matter holds the myelin, the brain’s “insulation,” and is responsible for neuroplasticity, the connections between neurons that allow the brain to relay information quickly and efficiently. A study conducted at UCLA found that experienced meditators had less age-related atrophy of white matter. While evidence seems to lead to the conclusion that meditation is anti-aging for the brain and could potentially be used to combat dementia and Alzheimer’s, researchers caution that they cannot nail down a conclusive relationship between the two and more studies are needed.

Brain Waves

Your brain is a continuous channel of electrical activity, operating at varying frequencies or brain waves. Each type of frequency serves an important purpose, but too much time spent in highly active states can be damaging, desynchronizing, and exhausting. Studies show that meditation allows you to experience more Alpha waves, the ones felt when the mind is calm, relaxed, yet still alert. These are typically present during creative activities, right before you fall asleep, and during meditation. Many studies have correlated a surge in creativity with a higher production of Alpha waves.

The Monkey Mind

According to the National Science Foundation, the average person has anywhere from 12,000 to 60,000 thoughts per day! Of those, 80% are negative and 95% are repetitive.

When you lay your head on your pillow at night and your brain swirls with thought, this is the activation of the ventromedial prefrontal cortex. It is the part of the brain that overthinks, ruminates on the past, and projects exaggerated outcomes onto the future in a self-referential way. This is known as the “me” brain, or the monkey mind, likening thoughts cycling through your mind to the way a monkey bounces through the trees. Mindfulness meditation allows you to rein in this default thought process that causes so much inner turmoil, and in doing so, calm, empathy, and compassion arises.

Loving Kindness and Compassion

Richard Davidson, a University of Wisconsin-Madison neuroscientist who has spent decades studying meditation said, “If we spent such a short time on our mind as we do on brushing our teeth, this world would be a different place.” One studyfound that after just two weeks of loving kindness meditation training, people made charitable donations at a higher rate.

Another study found that people were three times more likely than non-meditators to give up their seat when they saw someone on crutches. “Loving-kindness also boosts the connections between the brain’s circuits for joy and happiness and the prefrontal cortex, a zone critical for guiding behavior,” Davidson writes in Altered Traits, a book he co-authored on the neuroscience of meditation. “And the greater the increase in the connection between these regions, the more altruistic a person becomes.” It is no wonder that companies like Google, Nike, Apple, and Target have begun integrating meditation training into their business model.

Depression

Those that suffer with depression and PTSD show decreased volume and density in their hippocampus. And while brain scans indicate that meditation helps to mitigate this, do these changes prove a real, perceptible shift in the patients’ feelings of wellbeing? Yes, they do.

Participants self-reported their levels of stress decreased and their overall happiness improved after completing mindfulness training. In fact, a study at Johns Hopkins University categorized the effect size of meditation as a treatment for depression as moderate, at 0.3. For comparison, the effect size of prescription antidepressant medications is also 0.3. In Image 1.2 below, you will see evidence from MRIs indicating that meditation serves to alleviate the perception of pain in the brain by 57 percent.

MRI from a Wake Forest University study show that meditation reduced pain sensation (the yellow areas) by 57% and pain intensity ratings by 40% when compared to rest. Source: Tampa Bay Times

Addiction

A growing number of studies are reaffirming evidence that meditation directly affects the self-control regions of the brain and is helpful in treating addiction. One study of the American Lung Association’s “Freedom from Smoking’’ program tested the success of its program with the addition of meditation training and found that those subjects were many times more likely to have quit smoking by the end of the program, and at the 17-week follow-up, than those who did the program alone. Through mindfulness training practices, patients were able to detach the body from the emotion, or craving, allowing them to ride out the wave of temptation. Other research has supported the theory that mindfulness-based cognitive therapy (MBCT) and mindfulness-based relapse prevention (MBRP) are highly successful in treating many forms of addiction and are often used in rehabilitation and recovery centers.

How Do I Meditate?

The wealth of information available on meditation and its various techniques can be overwhelming. Where do you begin? Just like you cannot get in shape by going to the gym for a week or play Mozart after a couple of piano lessons, it takes small, consistent effort to grow your mindfulness practice. Starting with as little as five or ten minutes a day is ideal for beginners. Try it first thing in the morning when you are still sleepy, and your mind is especially susceptible to influence (and worry).

Meditation music can help you to release your propensity to go down the rabbit hole of wandering thoughts. YouTube has a host of great meditation playlists as well as guided meditations. Apps like Calm, Headspace, or Insight Timer offer thousands of guided meditations to help you get into the feel and practice of mindfulness.

The beauty of meditation is in its simplicity, it does not require a single thing to do it other than your own consistent efforts. And maybe a timer to know when you are done. While as little as five minutes a day will improve your mental state and sense of wellbeing, you may want to set the goal to work up to a 30-45-minute meditation a couple of times per week. The aforementioned Harvard study found that in participants that achieved lasting states of altered brain chemistry and Alpha waves throughout their daily activities, practiced for this amount of time. While participants that meditated for 20 minutes showed improvement in all the same areas of the brain but only while actively meditating.

Meditation is a technique to achieve a heightened sense of awareness through focused attention. Mindfulness training helps to regulate mood, boosts your feel-good chemicals, and reduce the stress hormone cortisol. It thickens the prefrontal cortex and hippocampus, which is directly related to fighting depression and PTSD. It shrinks activation of the amygdala, which is our brain’s threat response. It preserves the gray and white matter in the brain that normally atrophies with age. It quiets the self-absorbed “me” brain that tends to cycle in toxic and obsessive thoughts. It increases our capacity for compassion, empathy, and our desire to help others.

The effect size of meditation as treatment for depression is equal to that of antidepressants. And it has been proven to greatly increase the chances of recovering from addiction and preventing relapse. We will never be free of the stresses and uncertainty that life presents— meditation is a way to cope, find peace, and a sense of calm helping you to manage your emotions and improve your quality of life.

Why Does My Dog Roll in Poop? How Do I Get Him to Stop?

Posted on February 9, 2022 by tiffgriff123

We love our dogs. We share our homes, furniture, sometimes even our beds with them. And while we love all the wild and wonderful things about our fur babies, I’ll admit that when my dog takes a dive into a fresh pile of ivory bird poo (his favorite) I am disgusted and think, “why are you like this?”

With so much research available on dog behavior helping us to understand their wacky and unpredictable antics, the jury is still out on exactly why dogs seem to enjoy rolling around in poop and other nasty revolting stuff like trash, rotten food, and even dead animal remains. Here are some theories to better help you understand this phenomenon.

It’s Instinctual.

Whatever the reason, it is a deeply ingrained evolutionary instinct that dates back to well before dogs were domesticated animals. Even wolves, coyotes, and foxes roll in feces and dead animal remains. It is largely believed that they are either seeking to leave their scent behind as a form of marking, or they are trying to mask their own scent as a hunting technique.

They are Leaving Their Scent Behind

This is in line with another well-known dog behavior — marking. Dogs mark with urine to establish their territory and communicate with other animals, especially right after another dog has done so. It can be viewed as a simple doggy communication system in which your dog wants his neighboring animals to know that he’s been there and investigated the smelly odor too.

This is especially interesting when comparing it to the behavior of wolves. Researchers at the Wolf Park facility in Indiana noted that wolves will roll in something smelly, like the remains of their prey, and other pack-mates will sniff the wolf and then follow that scent back to its origin. This is a valuable hunting instinct. It communicates where prey was found and allows them to track future food sources.

They are Hiding Their Own Smell

It’s hard to look at the sweet teddy bear face of my pup and remember that his predecessors had to hunt to survive. He has never had to hunt farther than the kitchen to get a meal. But when I play with him, I see his primal instincts come alive. He will drop his prey (ok, it’s a plush toy shaped like a taco, but go with me on this one) and encircle it. His eyes fixed intently on me, especially my hands. As I inch them closer, he drops down and grumbles out a menacing growl. He is such a wolf in that little 8 lb. body!

By rolling in their prey’s smell, be it remains or poop, a dog can hide their own scent and mask it with a non-threatening odor that allows them to sneak up on unsuspecting game. The desire to hunt and engage in primitive instinctual behaviors of their wild ancestors is still highly active and makes your dog feel like he is doing what he was born to do.

How Do I Stop My Dog from Rolling in Poop?

Perhaps understanding why they do it is not as important to you as inhibiting it from happening in the first place. It is much easier to correct this behavior if your dog is on a leash when they are most prone to drop it low and wriggle in something revolting.

Watch for Cues They’re About to Drop it Down Low

Often your dog will have a particular posture or sequence of behavior that will alert you to their intent to roll before they even hit the ground. For example, sniffing intensely at a particular area. He may begin shaking his head or twisting to one side, alerting you that he is preparing to barrel into a vile mess. That is when you give the leash a tug and use your correction of choice, “no” or “leave it” works.

If there is a particular area that your dog tends find his favorite nasty stuff to roll in, like around a pond with ducks or geese, then make sure to walk them on a leash in those areas.

Off leash

It is harder to correct this behavior off leash. Establishing a solid training foundation with your dog is imperative. Using the command “no” or “leave it” will let her know it is unacceptable behavior. If it happens in your yard, keep an eye out for dead animals and clean up your dogs’ poop regularly to limit access to yucky stuff.

If you’re away from your home, or with particularly driven dogs, a distraction method may be effective. Offering small treats to distract her from the undesired behavior can help. A travel sized squeeze bottle (the ones for shampoo or lotion) filled with peanut butter supplies endless diversion from the temptation for really determined doggies that like to get dirty.

How to Wash Out the Smell When Your Dog Rolls in Poop and Gross Stuff

There are a myriad of odor-neutralizing shampoos on the market. I use one that includes orange oil, recognized as a safe deodorizer and degreaser. Look for one formulated for your dogs’ particular skin and coat type.

While you may never fully prevent your dog from rolling in poop and other nasty stuff, you can do your best to mitigate the behavior and redirect it. Play with your pup in a way that allows his natural hunting instincts to come alive without engaging in rolling in messy stuff. Correct the behavior before it happens when you sense a roll coming on. And be prepared with a good odor-neutralizing shampoo for when it occurs.

5 Simple Kitchen Sustainability Swaps That Will Save You Money

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Posted on February 2, 2022 by tiffgriff123

Photo by Visual Stories || Micheile on Unsplash

Zero Waste, Money Saving Hacks for Your Home

Sustainability in the home is simply an effort to produce zero waste, or low waste, conserve resources, and reuse materials in a way that reduces our environmental impact. Bonus: these hacks also save you money! We have all heard heart-wrenching statements like — a full trash truck’s worth of garbage is dumped into the ocean every single minute. We see sad images of turtles with straws embedded in their noses and environmentalists and government leaders are urging us all to live a more sustainable lifestyle — our planet literally depends on it. But it can be hard to feel like you’re doing it right or doing enough — unless you move into a mud hut and live off of twigs and berries. I promise I am not going to ask you to start wiping your bum with leaves, I mean, unless you want to.

I am an imperfect environmentalist. I make plenty of mistakes on my journey to live greener. However, these five swaps I made last year were easy peasy lemon squeezy, and they were either free or repaid the cost of investment quickly and have saved me money in the long run. I estimate that these swaps saved me at least $3,796 in 2021.

Reusable Food Storage Bags

The average person uses nearly one pound of plastic sandwich bags, about 540 baggies, per year. If you are a parent with kids in school, it feels like double that amount, so this swap was a no brainer. I bought a set of twenty washable, reusable, silicone food storage bags, that came in three sizes, are resealable, leakproof, and freezer approved. Read the reviews and get good bags that will hold up and withstand a lot of washing and use. I paid $17.99 for my set of bags on Amazon and while I have not officially tracked the amount I was spending on plastic bags, quick math will show you that the average cost of a box of disposable plastic bags times 540 bags will set you back around $76 per year! The only downside to these bags is that they need to be hand washed, but that is really not difficult. I use a drying rack and it’s super easy to soap, rinse, and hang them.

If you’d like to read more about the severity of the plastic crisis, this article is a great resource.

2. Repurpose Food Containers

This swap is great because you can start right away, and it costs you nothing! How ironic that we live in a society that regularly disposes of (or attempts to recycle) the plastic and glass containers that we get for free when we buy products like sauces, pickles, olives, condiments, yogurt, whipped cream — the list goes on and on — and then go out and purchase similar plastic and glass containers for food storage. Madness! I save and repurpose as many food containers as possible. In fact, my stash of clean, empty, and available containers is getting a bit ridiculous. I use them for everything. Like organization — my daughter wears a mask to school every day, so an old coffee can has made a fantastic vessel to store and cycle her masks. I also use this technique to keep socks and undies from getting lost in dresser drawers. Glass containers are wonderful for a myriad of things: from storing leftovers to drinking glasses, or craft into a cute gift. Make your loved ones this adorable DIY cookie kit or share a signature pasta sauce, soup, or bangin’ chili.

3. Reusable Shopping Bags and Produce Bags

Many states are pushing hard towards reusable shopping bags by charging a small fee, like $0.05, for plastic bags. Think about it, how ridiculous is it to put our groceries in these awful, flimsy plastic bags that have to be doubled up to hold anything, only for you to then collect them in your home for months, then bring them back to the grocery store to recycle? That is, if they get recycled at all. I love reusable shopping bags because they hold a lot and are super sturdy. If you are team “one trip” like me and load yourself up like an Olympic weightlifter to avoid going back to the car, then these are a vastly superior way to transport groceries. While they typically sell for $0.99 in stores, most of my reusable shopping bags have been given to me for free as a promotion — for example, when you sign up for a customer rewards program at your local store. Last year I bought a variety of mesh produce bags as well to cut down on the use of plastic when buying fresh produce. They are machine washable, and the air flow actually keeps many fruits and veg fresh for longer.

4. Cloth “Paper” Towels

This one took the most getting used to. Using cloth towels for food can be a bit messy. For example, if you used one to wipe up spaghetti sauce, you need to thoroughly rinse it out before putting it in the wash, and particularly messy loads of kitchen towels will need to be washed separately from other clothes. For me, washing my kitchen towels with my clothes has not been an issue. At first, I noticed a less-than-fresh smell from my laundry when I began this practice. Using a small amount of color safe, non-bleach laundry booster has completely remedied this. I purchased a couple packs of microfiber cotton reusable towels because I like the uniformity of size and quality of material for use with food. For all non-food jobs, old t-shirts and outgrown, stained, kids’ clothes make excellent cleaning rags. On occasion, the job is so dirty that I will dispose of the rag, but I consider it a win when I have extended the life and usefulness of that old t-shirt. In total, I spent less than $10 on reusable towels, and another $20 on cloth napkins. Consider this statistic — the average cost of disposable tissue, napkins, and paper towels per person is $123 a year!

5. Buy Less Processed Food

Lockdowns spurred people’s desire to cook and try making things from scratch — sourdough anyone? — and I happily jumped on that bandwagon. I started making things that I had never made before, and when I saw how incredibly quick, easy, and affordable it was, I never went back. This is where the bulk of my savings comes from — my average food cost per month is half of what it was in the beginning of 2020.

Also, the less processed the food we buy is, the lower its carbon footprint. Think about it — when you buy a jar of peanut butter, it has to be processed in a factory, tested for safety and quality, packaged, shipped hundreds or thousands of miles to get to your grocery store’s shelves. When you buy a container of peanuts and zip them up in your food processor at home, you are cutting down on energy use and fossil fuel consumption (not to mention skipping the additives and preservatives that are likely in that store bought product). Thanks to my handy food processor, I make all my own nut butters, hummus, smoothies, and soups. I make quick breads and pizza crusts, sauces, and salad dressings. Sauces and dressings have among the highest markup in price, and because they coat their containers in oils and food residue, generally cannot be recycled and produce a ton of waste.

I hope this has inspired you to try a few of these zero waste, sustainable kitchen hacks, and if you did, let me know how they worked for you. What are five sustainability swaps I should make in 2022? This video great, it shows the swaps I mentioned and gives more kitchen sustainability tips and tricks: