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Showing posts with label Brain. Show all posts
Showing posts with label Brain. Show all posts

Monday, 16 December 2024

A mind outside the brain

 

Proponents say the mind does not exclusively reside in the brain or even the body, but extends into the physical world.

THE notion of the extended mind challenges traditional understandings of cognition by suggesting that mental processes are not confined solely to the brain but are, instead, distributed across the brain, body and environment.

This innovative perspective posits that the tools we use, the spaces we inhabit, and the social interactions we engage in are integral components of our cognitive processes.

Rather than viewing the mind as an isolated entity, the extended mind theory encourages us to consider how our surroundings, technologies and relationships shape our thoughts, memories and problem-solving abilities.

At its core, the concept emphasises that cognition is not merely an internal affair but a dynamic interplay between individual mental states and external factors.

This framework opens up a rich field of inquiry into how we think, learn and interact with the world around us.

By recognising the mind’s extension into the external world, we gain new insights into the nature of intelligence and the ways in which we can enhance our cognitive capabilities.

Roots of theory

The extended mind theory draws from a rich tapestry of philosophical thought.

One of the earliest proponents of ideas resembling the extended mind was American philosopher William James, who emphasised the fluidity of consciousness and the importance of external stimuli in shaping mental states.

Additionally, the works of phenomenologists, particularly Maurice Merleau-ponty, highlighted the embodied nature of cognition, asserting that our understanding of the world is deeply intertwined with our physical presence within it.

Andy Clark and David Chalmers’ contribution was particularly groundbreaking, as they introduced the parity principle, which states that if an external entity functions in the same way as an internal cognitive process, we should consider it part of the cognitive system.

This principle challenges traditional notions of mind and body as separable entities, suggesting instead that our cognitive landscape extends into our interactions with the world, including the tools we use and the social contexts we inhabit.

Despite its innovative approach, the extended mind theory has faced scrutiny from various quarters – critics argue that it risks overextending the boundaries of cognition. They assert that while tools may assist cognitive functions, they do not replace or embody them in the same manner as internal mental processes.

Proponents, however, say that cognitive processes can indeed be distributed, emphasising that the relationship between mind and environment is not merely one of assistance but a dynamic interplay that shapes thought itself.

By acknowledging the role of external elements, proponents assert that we gain a more nuanced understanding of cognition, one that reflects the complexities of human experience in an increasingly interconnected world.

By looking beyond the confines of the brain, we can explore the intricate relationships between mind, body and environment, setting the stage for a deeper investigation into the implications of this theory.

Key areas involved

There are three key areas where the implications of the extended mind theory manifest:

> The environment

The extended mind theory posits that cognitive processes are not confined to the brain but are distributed across the individual and their environment.

This perspective encourages researchers to explore how physical spaces, social contexts, and even the material objects we interact with can shape our cognitive abilities.

For example, studies have shown that the arrangement of a workspace can significantly impact creativity and problem-solving capabilities. Environments rich in stimuli can enhance memory recall, while those lacking in engagement may lead to cognitive stagnation.

Moreover, the concept of affordances i.e. how the environment offers opportunities for action, plays a crucial role in shaping our cognitive experiences.

When individuals interact with their surroundings, they engage in a dynamic exchange that influences their thought processes.

This interaction suggests that understanding cognition requires a holistic view that incorporates environmental factors rather than isolating cognitive functions within the confines of the brain.

> Role of technology

Technological advancements have further expanded the boundaries of the extended mind.

From smartphones to wearable devices, technology has become an integral part of our cognitive tool kit.

These tools not only serve as extensions of our memory – storing information we might otherwise forget – but also enhance our problem-solving abilities by providing instant access to vast amounts of data.

Cognitive scientists are increasingly examining how technology modifies our cognitive processes e.g. using augmented reality (AR) and virtual reality.

However, this increased reliance on technology raises important questions about cognitive offloading – where individuals transfer cognitive tasks to external devices.

While this can lead to increased efficiency, it may also result in a decline in certain cognitive skills, such as memory and attention.

The challenge lies in striking a balance between leveraging technology as an extension of our cognitive capabilities while maintaining the essential skills that underpin our cognitive health.

> Social interactions

The extended mind framework also emphasises the role of social interactions in cognitive processes, highlighting how collective cognition emerges when individuals collaborate and share knowledge.

Cognitive scientists have found that group dynamics can significantly enhance problem-solving abilities, as diverse perspectives contribute to a richer understanding of complex issues.

Collaborative tools, such as shared documents and online communication platforms, facilitate this collective cognition by enabling real-time exchanges of ideas and information.

These interactions not only augment individual cognitive capacities but also create a shared cognitive environment that fosters creativity and innovation.

Research has demonstrated that groups capable of effectively leveraging their collective intelligence can outperform individuals working alone.

Applications in daily life

External resources we can use include:

> Tools to enhance memory and learning

From simple notepads and whiteboards to sophisticated digital applications, these tools serve as extensions of our cognitive capabilities. For instance, writing down information helps to offload cognitive burdens, allowing individuals to process and retain information more effectively.

Smartphones and tablets provide access to vast amounts of information, enabling learners to engage with content in diverse ways e.g. via interactive quizzes or multimedia presentations.

These tools not only facilitate the encoding and retrieval of information but also support active learning strategies, such as spaced repetition, which can lead to deeper understanding and retention.

> Collaborations to solve problems

When individuals come together, their collective cognitive resources can exceed the capabilminds. ities of isolated Teamwork allows for the poolknowledge, ing of skills and perspectives, resulting in enhanced problem-solving and creativity.

For example, brainstorming sessions leverage the diverse insights of team members, leading to innovative solutions that may not have emerged from solitary thinking. Moreover, collaborative tools – such as shared digital platforms and project management software – create environments where ideas can be easily exchanged, thus extending cognitive processes beyond the individual.

> Mindfulness and environmental awareness

Being attuned to our surroundings and recognising how they influence our thoughts and behaviours can lead to more intentional decision-making.

Meditation and nature walks can enhance our awareness of the relationship between our minds and the external world, enabling us to engage with our environments in more meaningful ways.

We can then create environments – be it through decluttering our spaces or surrounding ourselves with inspiring stimuli – that promote focus, creativity, and mental well-being.

Future direction

The concept of the extended mind has significantly reshaped our understanding of cognition, challenging traditional notions that confine mental processes within the skull.

By positing that our cognitive capacities extend into our environments, tools and social interactions, the theory offers a broader perspective on how we think, learn and interact with the world around us.

This paradigm shift has profound implications not only for cognitive science but also for education, technology, and our daily lives.

One promising direction lies in the integration of technology into our cognitive processes.

Researchers might explore how emerging technologies, such as artificial intelligence and AR, can serve as cognitive extensions, enhancing our problem-solving abilities and decision-making processes.

Future studies could investigate how social networks and collaborative platforms influence group dynamics and collective problem-solving.

By examining the interplay between individual and communal cognition, researchers can better understand how we can harness the power of social interactions to enhance learning and innovation.

Mindfulness and environmental awareness also present fertile ground for exploration.

In conclusion, the theory of the extended mind invites us to reimagine the boundaries of cognition and its myriad influences.

By embracing the extended mind framework, we can unlock new avenues for understanding human cognition, ultimately enriching our experiences and interactions in an increasingly complex world.

By Datuk Dr Nor Ashikin Mokhtar who is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@ thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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Sunday, 7 July 2024

Figuring out the best time to exercise; Any regular exercise helps maintain the brain

For some people, early morning before getting ready for the day’s duties is the best time to get their daily dose of physical activity in. — Filepic

It's a long-standing discussion for all who want to get into shape: When is the best time to exercise?

Based on member data from American fitness company Future, about 41% of workouts take place between 7-9am or 5-7pm.

“The debate is intriguing with proponents of both morning and evening workouts citing various benefits,” says sports medicine research director Dr Andrew Jagim from the Mayo Clinic Health System in Wisconsin, United States.

“From increased energy levels to enhanced performance or greater weight-loss benefits, health experts delve into the science behind exercise timing to shed light on the optimal approach for achieving fitness goals.”

In the morning

For morning exercisers, the allure of starting the day with a workout is undeniable.

“Getting your workout in and completed before you even begin your day can provide a sense of accomplishment and set a positive tone for the day ahead,” explains Dr Jagim.

“The post-workout release of endorphins and the satisfaction of accomplishing something before 9am can serve as a powerful ego boost.”

Perhaps most importantly, morning workouts eliminate the need to worry about finding time for exercise later in the day.

This is as it’s often the only time of the day that hasn’t been previously committed to work, social events or family activities.

“By completing your workout in the morning, you free up your afternoons and evenings for other activities, such as cooking dinner, socialising or simply relaxing,” Dr Jagim notes.

“This sense of freedom and flexibility can alleviate stress and enhance overall well- being.”

For people embarking on morning workouts, strategic pre-exercise nutrition can make a significant difference in energy levels and performance.

“Starting the day with a balanced breakfast containing carbohydrates, protein and healthy fats can provide the necessary energy to power through a morning workout,” he advises.

“Opt for wholegrain cereals, Greek yoghurt with fruit, and allow sufficient time for digestion to prevent discomfort and optimize nutrient absorption.

“Or, if you’re not hungry in the mornings or don’t have time, something simple like an energy bar can suffice.”

In the evening

However, for some people, waking up early to exercise is the last thing they feel like doing, and therefore, the case for evening workouts is more appealing.

“Your body’s ability to perform peaks in the afternoon and early evening, with optimal muscle function, strength and endurance,” states osteopathic medicine practitioner Jake Erickson, who specialises in sports medicine at the Mayo Clinic Health System in Onalaska, Wisconsin.

“During this time, your body has time to wake up a bit by moving around throughout the day, you’ve likely gotten a meal or two in to ensure adequate energy available to use during the workout, and you may be more mentally alert.”

Additionally, oxygen uptake kinetics are more favourable in the evening, allowing for more efficient utilisation of resources during exercise.

“Your body is primed for performance in the late afternoon and early evening, making it an ideal window for high-intensity activities like interval training or speed work,” he explains.

Conversely, people opting for evening workouts face unique considerations in balancing time commitments and mental energy.

“After a long day at work or shuttling around the kids all day, it can be hard to muster the motivation to go to the gym and put forth a lot of physical effort during a workout,” says osteopathic medicine practitioner Alecia Gende, who specialises in sports medicine and emergency medicine at Onalaska’s Mayo Clinic Health System.

“Additionally, intense physical activity in the evening may trigger a stress response and cause difficulty falling asleep or waking in the middle of the night if your cortisol is disrupted and released at an inopportune time.

“If you have to get a workout in before sleep, it would be best to be lower intensity, such as a walk or lighter (weight-)lifting session.

“If that’s the case, moving the workout earlier in the day might be more beneficial for them.”

Lastly, if you choose to work out later in the day, it’s important to ensure that you are getting adequate nutrients throughout the day to make sure you have enough fuel available to support the workout, in addition to eating a well-balanced meal after the workout.

“After a long day, it’s essential to refuel the body with carbohydrates and protein,” Dr Jagim says.

“Consuming a nutrient-rich meal within two hours of your workout can facilitate muscle recovery and enhance adaptation to training.

“Consider options such as grilled chicken with quinoa and vegetables, or a protein-packed stir-fry to refuel and replenish after an evening workout.”

For people engaging in prolonged or intense exercise sessions (more than 90 minutes), mid-workout nutrition can play a pivotal role in sustaining energy levels and preventing fatigue.

He recommends incorporating carbohydrate-rich snacks during extended workouts to maintain endurance and performance.

At midday

Whether working or at home, most people hit the dreaded afternoon slump around 3pm.

A study of more than 90,000 people recently found that working out in the afternoon reduces the risk of heart disease or early death more than physical activity in either the morning or afternoon.

The benefits of afternoon exercise for longevity were most pronounced for men and the elderly.

“Morning workouts may not be ideal for shift workers, or those working late or staying up later in the evening,” says Gende.

“In that case, it may be more prudent to allow more sleep in the morning and perform a mid-day workout or early afternoon workout before your next evening shift or late night.”

According to a OnePoll survey, the most effective activity for people during an afternoon workout is getting up and going for a walk, which is a great way to perk up both your mind and body.

Find your right time

So, what is the best time to exercise?

For those who just say I don’t have any time available, there’s always time.

“I suggest scheduling a ‘snack competing’ activity,” says Erickson.

“This can be a good excuse to flip the script, and for people who know they may choose to sit on the couch and snack in the evenings.

“They can use that time to grab a workout of some kind instead.

“This can lead to a big swing in people’s fitness as they consume less calories by avoiding the typical snacking time and burn more calories by the workout.”

There are even benefits to splitting up a workout into short 10-minute mini-sessions throughout the day if you don’t have time to get a full 60-minute session in.

ALSO READAlways busy? Try stacking short workouts throughout your day

One thing is clear; even though science may seem contradictory, the importance of regular physical activity cannot be overstated.

“Ultimately, the best time to exercise is the time that fits into your schedule and aligns with your energy levels and preferences,” says Dr Jagim.

“Consistency and adherence to a regular exercise routine are key, and far more important, regardless of the time of day you choose to work out.

“Any time of day is better than no exercise in reducing the risk of death from any cause, including from heart disease and cancer specifically.

“Experimentation and self-awareness are essential in determining the ideal timing toward optimising exercise performance, recovery and overall well-being.” – By Rick Thiesse/Mayo Clinic News Network/Tribune News Service

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Any regular exercise helps maintain the brain

Exercising even once a month at any time during middle age helps preserve brain function in older age; although the best results are gained by those who consistently exercise five or more times a month throughout their adulthood. — Filepic

Any regular leisure-time physical activity at any age is linked to better brain function in later life, suggests a study published online in the Journal of Neurology, Neurosurgery & Psychiatry.

The findings also suggested that maintaining an exercise routine throughout adulthood seems to be best for preserving mental acuity and memory.

Even though factoring in childhood cognitive ability, household income and education weakened the observed associations, the findings remained statistically significant.

Physical activity is modestly associated with a lower risk of dementia, cognitive decline and loss of later life mental acuity. 

But it’s not known whether the timing, frequency or maintenance of leisure-time physical activity across the life course might be key to later life cognitive abilities.

The researchers were particularly keen to know if physical activity might be most beneficial in specific “sensitive” periods across the life course, or across multiple time periods.

To try and find out, they looked at the strength of associations between a range of cognitive tests at age 69 and reported leisure-time physical activity at the ages of 36, 43, 53, 60-64, and 69 in 1,417 people (53% women) taking part in the 1946 British birth cohort study. 

Physical activity levels were categorised as: inactive; moderately active (one to four times per month); most active (five or more times per month).

These levels were added together across all five age assessments to create a total score ranging from zero (inactive at all ages) to five (active at all ages).

Some 11% of participants were physically inactive at all five time points, 17% were active at one, 20% were active at two and three, 17% were active at four, and 15% at all five.

Cognitive performance at age 69 was assessed using the validated ACE-111, which tests attention and orientation, verbal fluency, memory, language, and visuospatial function.

The 69-year-olds were also given tests of verbal memory (word learning test) and processing speed (visual search speed).

Factors associated with a heightened risk of cognitive decline – cardiovascular (heart) and mental health, and carriage of the APOE-4 gene – were also assessed to see if these modified any observed associations.

Analysis of the results showed that being physically active at all five time points was associated with higher cognitive performance, verbal memory and processing speed at the age of 69.

The effect sizes were similar across all adult ages and for those who were moderately and most physically active, “suggesting that being physically active at any time in adulthood, even if participating as little as once per month, is linked with higher cognition,” write the researchers.

But the strongest association was observed for sustained cumulative physical activity and later life cognition, and for those who were most physically active at all ages.

The positive association between cumulative physical activity and later life cognitive performance was partly explained by childhood cognition, socioeconomic position and education.

But the effect remained significant when these were factored in, and the associations weren’t explained by differences in later life cardiovascular or mental health.

“Together, these results suggest that the initiation and maintenance of physical activity across adulthood may be more important than the timing... or the frequency of physical activity at a specific period,” say the researchers.

This is an observational study, and as such, can’t establish cause, and the researchers acknowledge various limitations to their findings.

The study included only White participants and had a disproportionately high attrition rate among those who were socially disadvantaged.

No information was available on exercise intensity, duration or adherence either.

But the researchers nevertheless conclude: “Our findings support guidelines to recommend participation in any physical activity across adulthood and provide evidence that encouraging inactive adults to be more active at any time and encouraging already active adults to maintain activity, could confer benefits on later life cognition.”