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Brisk walking slows biological aging

Brisk walking slows biological aging

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Daily brief research updates from the cognitive sciences

walking brain health

 

If you want to age better, then walk quicker, or those who walk quicker, age slower. That is the result of a recent study of 400,000 UK adults mapped to genetic markers of age by the University of Leicester.

What exactly did these researchers find?

They looked at the telomeres which you may have heard of. These are caps at the end of your chromosomes that protect the chromosome (which houses your DNA). They’re kind of like the caps on shoelaces which stop them fraying. Once these shorten or disappear your DNA is at danger of losing the ability to replicate.

Telomere length seems to be a pretty good indicator of biological age irrespective of how old you are.

And this is where the connection becomes interesting. It seems that fast, or brisk, walkers have longer telomeres, and this can lead to a whopping 16 years younger biological age by midlife. That’s a lot. This is also independent of how much other exercise you get.

The same researchers have also shown previously that as little as 10 minutes of brisk walking a day is associated with longer life expectancy and that brisk walkers can have up to 20 years greater life expectancy than slower walkers.

Though they haven’t been able to fully confirm that faster walking speed will lead to greater life expectancy (in contrast to those who naturally walk faster having a natural longer life expectancy) they do note after this study that it is likely.

So, get yourself walking, briskly. My advice for those in the office to have a 3-minute brisk walk every hour seems also to hold very, very true for this, and other reasons.

Andy Habermacher

Andy Habermacher

Andy is author of leading brains Review, Neuroleadership, and multiple other books. He has been intensively involved in writing and research into neuroleadership and is considered one of Europe’s leading experts. He is also a well-known public speaker speaking on the brain and human behaviour.

Andy is also a masters athlete (middle distance running) and competes regularly at international competitions (and holds a few national records in his age category).

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Reference

Paddy C. Dempsey, Crispin Musicha, Alex V. Rowlands, Melanie Davies, Kamlesh Khunti, Cameron Razieh, Iain Timmins, Francesco Zaccardi, Veryan Codd, Christopher P. Nelson, Tom Yates, Nilesh J. Samani.
Investigation of a UK biobank cohort reveals causal associations of self-reported walking pace with telomere length.
Communications Biology, 2022; 5 (1)
DOI: 10.1038/s42003-022-03323-x

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Brisk walking slows biological aging

Brisk walking slows biological aging

Quick HitsDaily brief research updates from the cognitive sciences   f you want to age better, then walk quicker, or those who walk quicker, age slower. That is the result of a recent study of 400,000 UK adults mapped to genetic markers of age...

Learning at double-speed?

Learning at double-speed?

Quick HitsDaily brief research updates from the cognitive sciences   ouldn’t it be great if we could learn things double speed? Well, maybe we can. At least according to a study out of the University of California. During the pandemic many...

Learning at double-speed?

Learning at double-speed?

Quick Hits
Daily brief research updates from the cognitive sciences

learning student brain

 

W ouldn’t it be great if we could learn things double speed? Well, maybe we can. At least according to a study out of the University of California.

During the pandemic many students have been watching or catching up on lectures by watching recordings of lectures. These researchers wanted to know what happens if the recordings are speeded up – often students will speed through these recordings anyhow. What they found is that these can be sped up to about double the speed without any loss of comprehension or knowledge. It seems that this is down to how we process spoken speech. We tend to speak at about 150 words per minute and can process speech at up to 275 worlds per minute – almost double the speed. More than doubling the speed reduces comprehension.

They conducted different experiments, for example by watching twice at double speed, spaced by a week, or watching once at normal speed and once at high speed. Watching twice did marginally increase scores.

So, the summary is that watching speeded up video of lectures – up to twice the normal speed does not reduce comprehension and watching twice double speed improves comprehension (but not by very much).

Seems like this is a good idea then – but beware of cognitive load, cramming your day with double-speed lectures may also not be so good – that’s probably another experiment to conduct.

Andy Habermacher

Andy Habermacher

Andy is author of leading brains Review, Neuroleadership, and multiple other books. He has been intensively involved in writing and research into neuroleadership and is considered one of Europe’s leading experts. He is also a well-known public speaker speaking on the brain and human behaviour.

Andy is also a masters athlete (middle distance running) and competes regularly at international competitions (and holds a few national records in his age category).

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Reference

Dillon H. Murphy, Kara M. Hoover, Karina Agadzhanyan, Jesse C. Kuehn, Alan D. Castel.
Learning in double time: The effect of lecture video speed on immediate and delayed comprehension.
Applied Cognitive Psychology, 2021
DOI: 10.1002/acp.3899

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Brisk walking slows biological aging

Brisk walking slows biological aging

Quick HitsDaily brief research updates from the cognitive sciences   f you want to age better, then walk quicker, or those who walk quicker, age slower. That is the result of a recent study of 400,000 UK adults mapped to genetic markers of age...

Learning at double-speed?

Learning at double-speed?

Quick HitsDaily brief research updates from the cognitive sciences   ouldn’t it be great if we could learn things double speed? Well, maybe we can. At least according to a study out of the University of California. During the pandemic many...

The “drunken monkey” hypothesis – proven

The “drunken monkey” hypothesis – proven

alcohol drunken monkey

This had to be a story I covered – monkeys and alcohol sounds too good to pass up. But this is also linked to the “drunken monkey” hypothesis: that humans developed their love for alcohol in earlier primitive times accidentally, and then intentionally, eating fruit that had fermented.

Indeed, UC Berkeley biologist Robert Dudley has been fascinated by the human attraction to alcohol and outlined the drunken monkey hypothesis in his book, eight years ago now. In this study lead by Christina Campbell, they tracked spider monkeys in Panama and measured alcohol content in their discarded fruit and found that these contained 1-2% alcohol.

What’s more they then measured urine of these monkeys and could see metabolites which are produced by the metabolism of alcohol. This shows that not only were these monkeys consuming alcohol but that they could metabolise this. This is a direct test of the drunken monkey hypothesis and suggests that our affinity to alcohol developed in a similar way.

However, it is no excuse to get stuck into your booze – research has shown that just about any dose of alcohol is bad for you – on the other hand this may suggest that low levels of alcohol consistently may be ok – just that our alcoholic beverages all contain a lot more than this 1-2%.

 

Reference:
Christina J. Campbell, Aleksey Maro, Victoria Weaver, Robert Dudley. 
Dietary ethanol ingestion by free-ranging spider monkeys (Ateles geoffroyi )
Royal Society Open Science, 2022; 9 (3)
DOI: 10.1098/rsos.211729

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The Newly Discovered Bias That Makes Us Think We Are More Diverse Than We Are

The Newly Discovered Bias That Makes Us Think We Are More Diverse Than We Are

diversity bias brain

A few weeks ago I reported on some newly discovered ways we are biased namely that we consider generic terms such as “people” as equivalent to “men rather than men and women. This was specifically focused on gender bias but this latest piece recently published shows us that we overestimate diversity in many contexts.

Why is this important? It is important because if we overestimate diversity, we don’t think we have a problem, or we think various population groups are represented when they are not. It will also impede any motivation to make a change or engage in action to readdress the imbalance.

So what did this latest research actually show?

Rasha Kardosh and colleagues of the Hebrew University of Jerusalem conducted 12 experiments with 942 participants in the U.S. and Israel. And the consistent results were that participants massively overestimate minority groups.

For example, you probably quickly glanced over the picture at the top of this article and would say that black faces were represented, and if you were asked how many, you may say something like: “Around 30%”. Incorrect. There are only two black faces which is just over 13%.

Why does this happen?

The title of the paper gives us clues as to why this is the case:
Minority salience and the overestimation of individuals from minority groups in perception and memory.”

As they note, minorities are “salient”. What that means is they are noticeable, precisely because they are the minority. Our brain is programmed to spot anomalies and so focuses more on differences rather than what is the same. This means spotting a minority group increases the weight, mostly unconsciously, in our brain, and we overestimate quantities. This leads us to think that the contexts we are in are more diverse than they are.

For example, Rasha Kardosh reports that Jewish Israeli students at their university estimate the proportion of Palestinian Israeli students at 31%. In reality this figure is closer to 9%. Their overestimation was over three times higher. Of interest is that this overestimation also occurred with the Palestinian Israeli students themselves to the same degree!

Another experiment in U.S. showed participants grids of faces, like the picture at the top of this article, and after presenting 100 faces asked participants to estimate the number of black and white faces. The proportion of black faces was 25%. What did the participants estimate the proportion was?

They estimated close to 45% — almost equality. Again, interestingly, this estimation was almost identical with white and black participants.

Just as interesting is that when the proportion was upped to 45%, just a slight minority, black and white participants then estimated the proportion as closer to 60%, a noticeable majority. Which also explains why some proportions of the population see minorities as “taking over”, even when this is not even close to being true!

Lowering engagement

The more concerning feature of this minority salience is that this does actually lower potential engagement. They conducted one experiment in which they either showed grids of faces with only 5% black faces, or, in contrast, just presented a description that only 5% of students were black at this university. They then asked if they would be willing to support a diversity initiative. The result?

Willingness to support a diversity initiative dropped in those that had seen the grids of faces rather than just the description. Although the good news is that support was high, at over 70%, and the drop in support was low, less than 5%. But this population group would likely to be more supportive anyhow— young students. This could be very different in different population groups.

What now?

This highlights an important way we are biased and overestimate minorities — this can be problematic in many ways: fear in society, lack of support for initiatives, dismissing diversity initiatives as unnecessary, and so on and so forth.

The good news is that we do know that focusing on the statistics and hard figures themselves is more effective. And so we should always be conscious to work with the figures and communicate these as often as possible rather than relying on these intuitive judgements.

Andy Habermacher

Andy Habermacher

Andy is author of leading brains Review, Neuroleadership, and multiple other books. He has been intensively involved in writing and research into neuroleadership and is considered one of Europe’s leading experts. He is also a well-known public speaker speaking on the brain and human behaviour.

Andy is also a masters athlete (middle distance running) and competes regularly at international competitions (and holds a few national records in his age category).

twitter / LinkedIn

Reference

Rasha Kardosh , Asael Y. Sklar , Alon Goldstein, Yoni Pertzov , Ran R. Hassin
Minority salience and the overestimation of individuals from minority groups in perception and memory
PNAS Vol 119, No 12.
March 14, 2022
doi.org/10.1073/pnas.2116884119

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Brisk walking slows biological aging

Brisk walking slows biological aging

Quick HitsDaily brief research updates from the cognitive sciences   f you want to age better, then walk quicker, or those who walk quicker, age slower. That is the result of a recent study of 400,000 UK adults mapped to genetic markers of age...

Learning at double-speed?

Learning at double-speed?

Quick HitsDaily brief research updates from the cognitive sciences   ouldn’t it be great if we could learn things double speed? Well, maybe we can. At least according to a study out of the University of California. During the pandemic many...

Self-awareness of autism leads to better quality of life

Self-awareness of autism leads to better quality of life

autism brain

Autism has become a well-known diagnosis in recent years. Though some people seem to be against this sort of labelling, and the general increase in different label of mental conditions, a study out of the University of Portsmouth shows why this is actually a good thing.

What they found is that those who learned they were autistic when they were younger felt happier about their lives. This is probably due to many reasons – generally it is empowering because it clarifies how one is feeling and engages with the world. This enables them to find better ways to deal with this and also explain this to themselves and others. Not only that, but other resources may be available or the understanding of others such as teachers or peers at school.

However, though it is better to be diagnosed, and informed earlier, they also found that receiving a diagnosis in adulthood was also empowering and accompanied by a sense of relief. The takeaway is that getting a diagnosis is important and being informed of this, in a suitable way, of course, is also important.

Of note is that women, who are less often diagnosed, or minority groups, or non-binary individuals, respond more positively to the diagnosis. It also shows that getting a diagnosis (and support) is important to increase life outcomes for those with autism.

 

Reference:
Tomisin Oredipe, Bella Kofner, Ariana Riccio, Eilidh Cage, Jonathan Vincent, Steven K Kapp, Patrick Dwyer, Kristen Gillespie-Lynch. 
Does learning you are autistic at a younger age lead to better adult outcomes? A participatory exploration of the perspectives of autistic university students
Autism, 2022; 136236132210867
DOI: 10.1177/13623613221086700

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Optimal sleep improves your brain, mental, and physical health - and it’s not as much as you think

Optimal sleep improves your brain, mental, and physical health - and it’s not as much as you think

sleep brain health

I’ve reported multiple times on sleep and how it affects just about everything form cognitive performance, to brain plasticity, to physical performance, to mental health, and to metabolism.

The question that remains open is, however, how much sleep is ideal? The old advice of eight hours is pretty close to the truth, but it also changes over lifetimes. We all know that babies need a lot more sleep, for example. Teenagers also seem to sleep a lot.

Research into pre-industrial societies showed, what was surprising at the time, that they don’t sleep as much as many had thought, normally between six and eight hours a night on average.

In comes this recent study out of the University of Cambridge. They analysed data from almost 500,000 people between the ages of 38 and 73. These were asked about their sleep patterns, mental health, and wellbeing, and also took cognitive tests. There was brain imaging and genetic data available for about 40,000 of these participants. That’s a pretty impressive dataset!

We have known for a long time that too little sleep impedes cognitive performance and can lead to multiple negative health impacts. However, what was surprising about this data is that it showed that too little or too much sleep had similar impacts. That is, reduced cognitive performance, more anxiety, increased symptoms of depression, and worse wellbeing overall. They also found links to the size of brain areas associated with cognitive performance

What was the ideal amount of sleep? It was seven hours sleep.

However, the researchers also noted that consistency was key – firstly in getting a solid seven hours rather than an interrupted seven hours, and this being consistent from night to night.

I was also relieved to read the above having independently found that 7 hours 15 minutes is my optimal sleep duration and have managed to stick to this consistently in recent years. However, I am trying to catch up on a few decades of sleep abuse also!

 

Reference:
Yuzhu Li, Barbara J. Sahakian, Jujiao Kang, Christelle Langley, Wei Zhang, Chao Xie, Shitong Xiang, Jintai Yu, Wei Cheng, Jianfeng Feng. 
The brain structure and genetic mechanisms underlying the nonlinear association between sleep duration, cognition and mental health
Nature Aging, 2022
DOI: 10.1038/s43587-022-00210-2

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