A Dan­cer’s Brain De­vel­ops in a Unique Way

Music activates our deeper brain areas, but what happens in a dancer’s brain? Movement can trigger a flow state which makes way for an intuitive neural network.

As technology takes over more areas of our lives, interest in more natural ways of life has also increased massively. One example of this desire to reconnect with nature is the upsurge of yoga and meditation retreats.

Music and dance have been fundamental parts of the human experience for millennia. They have enabled interaction which has given rise to close communities and rich cultures. 

Neuroscience has studied music for decades. It has been found to activate the deeper brain areas in a unique way. Deep brain areas are primarily responsible for emotions, memory and social interaction.  They evolved in the human brain much earlier than the cognitive functions in the cortex. 

Deep brain areas are primarily responsible for emotions, memory and social interaction.

My doctoral dissertation developed methods for understanding the processes that dance generates in the cortex. 

I compared the brain functions of professional dancers and musicians to people with no experience of dance or music as they watched recordings of a dance piece. The brain activity of the dancers was different from that of musicians and the control group during sudden changes in the music, long-term listening of music and the audio-visual dance performance. 

These results support the earlier findings indicating that the auditory and motor cortex of dancers develops in a unique way. In my study, the dancers’ brains reacted more quickly to changes in the music than those of musicians or members of the control group. The change is apparent in the brain as a reflex, before the dancer is even aware of it at a conscious level.

I also found that dancers displayed stronger synchronisation at the low theta frequency. Theta synchronisation is linked to emotion and memory processes which are central to all interpersonal interaction and self-understanding.

In dance, the basic elements of humanity combine in a natural way.

Touch and cooperation are integral elements of dance – without them, there can be no dance. They are as important to dance as movement and music. 

However, the neuroscience of dance is still a young field. Consequently, the brain processes of touch and cooperation have not yet been studied through dance specifically. 

We do know that in dance, the basic elements of humanity combine in a natural way. It combines creative act, fine-tuned movement and collaboration, much like playing music. The movement involves the whole body, like in sports. There is touch, like in gentle interaction. 

Dancing is also associated with “flow”, a well-researched phenomenon in which the person becomes fully immersed in an activity. Flow experiences have been found to increase the general contentment and productivity of the person as well as the quality of the activity. It reduces the activation of the neural network which is responsible for logical deduction and detailed observation. 

This makes room for the creative neural network which also has an important role in generating a relaxed state of mind.

Practicing an instrument requires extreme precision. It has been found to shape motor processes in the brain in many ways. Meanwhile, studies conducted on dancers reveal how their brains have specialised to process dance motion. 

Certain areas of dancers’ brains have specialised precisely to observe dance movements. The brain structures of musicians and dancers have also been found to differ from the general population in the areas responsible for processing movement and sound.

Brain synchronisation enables seamless cooperation.

Studies on producing music and movement show how during cooperation, the brains of two people become attuned to the same frequency. This is apparent in how the low-frequency brain waves of the participants become synchronised. 

Brain synchronisation enables seamless cooperation, and is necessary for creating both harmonic music and movement. The ability to become attuned to another person’s brain frequency is essential for the function of any empathetic community.

Lately, researchers have gained fantastic results regarding the role of exercise as a mood enhancer. In addition to drug treatment and psychotherapy, exercise is currently even being recommended as a form of treatment for depression. Exercise releases hormones that create a sense of wellbeing, which in turn boosts positive emotional processes in the brain. It also lowers the activation of the amygdala, the brain’s fear and stress centre. 

Finding the right dance style can make dancers euphoric, and make them forget the drudgery of official exercise recommendations and step counters.

Dancers who pursue graceful movement must practice being aware of their bodies and (being aware) of wordless communication. These skills are particularly important today, when we spend so much time sitting and in virtual realities. Our way of life has taken us further from our own physical experiences and the understanding of the wordless emotional messages of others.

For example, contact improvisation makes the dancers to listen attentively to the body of their partner. Touch is known to reduce pain, fear and anxiety. 

Functional brain imaging has shown that these effects of touch are also apparent in the brain. In one study, a touch from a significant other reduced the intensity of the pain activation in the brain during an electric stimulus when compared with pain experienced alone.

Pain, stress and anxiety often go hand in hand with depression. Dance, music and related expressive forms of therapy could help lessen mental fluctuations even before the onset of full depression. Promising results have been gained from treating depression through music therapy. 

Dance therapy can help with many disorders of the mind and body, from anxiety to dementia and Parkinson’s disease.

Dance is a highly subjective experience. However, neuroscience can help us understand how people can use dance to feel more connected to each other in our technology-filled world.

This article originally appeared on www.helsinki.fi

AUTHOR HANNA POIKONEN

Mind Body Meditation for Anxiety, Stress & Trauma Workshop

"Meditation—even in small doses—can profoundly influence your experience of the world by remodeling the physical structure of your brain. Science is proving meditation restructures your brain and trains it to concentrate, feel greater compassion, cope with stress, and more." - Kelly McGonigal, Health Psychologist*
 

Improve Your Attention / Reduce Your Stress / Feel More Compassionate

For those suffering from stress, anxiety and trauma, this tool—meditation—is an approachable, accessible and fundamental way of transforming and rebuilding the brain from it's past influences—training your brain to be active in centres that power decision making, preparing it for the demands to come. In the sciencetific community it was once widely accepted the brain reaches its peak of development in adulthood and doesnt' change until it starts to decrease as we age. Today, the scientific community now knows that everything we experience actually changes the brain.

"Why are there differences between the brains of meditators and nonmeditators? It's a simple matter of training. Neuroscientists now know that the brain you have today is, in part, a reflection of the demands you have placed on it. People learning to juggle, for example, develop more connections in areas of the brain that anticipate moving objects. Medical students undergoing periods of intense learning show similar changes in the hippocampus, an area of the brain important for memory. And mathematicians have more gray matter in regions important for arithmetic and spatial reasoning."*
 

Mind Body Meditation is a simple, straightforward workshop that helps you get connected to your body, teaching you HOW to meditate and how to continue with your own practice. What is taught is knowledge you can carry with you for the rest of your days. Use meditation any time and any where to remold and transform your brain and the experience you have in your body and life—at the whim of your practice! The more you practice the more you train your brain to grow, repair and restore function for optimal living—changing your brain's perception of your experiences in a healthy, constructive manner.

"More practice leads to greater changes, both in the brain and in a meditator's mental states. So while a minimal investment in meditation can pay off for your well-being and mental clarity, committing to the practice is the best way to experience the full benefits."*
 

Shari Arial, our trauma informed Yoga Therapist, from the incredible and popular workshop series Yoga for Anxiety, Stress and Trauma, guides you through practical steps and methods to prepare you for meditation, how to practice it, and remain committed to a consistent practice. Feeling good in your mind and body is just the start, transforming your life for the long term with ongoing practice is the result.

-----Join us in this incredibly practical, gentle, and trans-formative workshop: UPCOMING MARCH DATE TO BE ANNOUNCED -----



Bring with you:
a yoga mat
water bottle
any bolsters or blankets you would like to use during the workshop
*We have pillows, bolsters, and blankets for anyone who would like to use them. Tea and water will be available for your enjoyment.

What can I expect during the workshop?
A: Students can expect centering meditation, gentle postures and movement focusing on noticing the body, breath work to build on coping skills and a short savasana.

How is this class different than a regular meditation class?
A: This class is trauma informed, meaning that the main goal is to facilitate a safe place to practice. It is a no touch class and specific wording is used as to allow the student to be in their own experience, rather than the use of imagery or 'yoga' language. Specific gentle postures are also used to facilitate release of tension from the body and calm the nervous system.

Is there talking involved?
A: No, in this setting there is no talking other than the instructor, Shari Arial, leading the class.

What will I learn?
A: Hopefully more awareness about yourself, breath and body movement to help you build your coping skills.

Do I have to have meditation experience?
A: The series is completely beginner friendly.

I have an injury / disability. Can I attend?
A: Yes, the practice is completely modifiable to your needs and how you need to practice for your body. In fact, if there was a posture you connected with, you could stay there the whole class! Please contact us ahead of time to inform us of any special needs or questions.

What are my transport/parking options getting to the event?
A: Visit our website to view our hand parking map.

Where can I contact the organizer with any questions?
A: Feel free to contact us directly via email: contact@resetwellness.ca or phone: 780.756.5265 Ask for Shari Arial and she will be happy to answer any of your questions.

PLEASE NOTE: We have a 48 hour Cancellation Policy for ALL WORKSHOPS at Reset Wellness. Please visit our website for more details before purchasing your tickets.

Social Inclusion as a Determinant of Mental Health and Wellbeing

The link between social inclusion and mental health & wellbeing

A study of 2000 people in Finland found that social support strengthened mental health in all respondents (Sohlman 2004).

Young people reporting poor social connectedness (that is, having no-one to talk to, no-one to trust, no-one to depend on, and no-one who knows them well) are between two and three times more likely to experience depressive symptoms compared with peers who reported the availability of more confiding relationships (Glover et al, 1998).

A large meta-analysis of routinely collected data from 1952-1993 found a significant increase in mean levels of anxiety among US college students and school children which was correlated with reduced social connectedness (Twenge, 2000).

Evidence of significant and persistent correlations has been found between poor social networks (weak social ties, social connectedness, social integration, social activity, and social embeddedness) and mortality from almost every cause of death (Seeman 2000; Berkman & Glass 2000; Eng et. al 2002).

Studies have consistently demonstrated people who are socially isolated or disconnected from others have between two and five times the risk of dying from all causes compared to those who maintain strong ties with family, friends & community (Berkman & Glass 2000).

Belonging to a social network of communication and mutual obligation makes people feel cared for, loved, esteemed and valued. This has a powerful protective effect on health. Supportive relationships may also encourage healthier behaviour patterns (Wilkinson & Marmot 2003).

Two different but potentially complimentary mechanisms have been proposed to explain how social networks influence mental health. Social networks may have a beneficial effect on mental health regardless of whether or not the individuals are under stress, social networks may also improve the wellbeing of those under stress by acting as a buffer or moderator of that stress (Kawachi & Berkman, 2001).

By providing emotional support, companionship and opportunities for meaningful social engagement, social networks have an influence on self-esteem, coping effectiveness, depression, distress and sense of wellbeing (Berkman & Glass, 2000).

Social networks and social ties have a beneficial effect on mental health outcomes, including stress reactions, psychological wellbeing, and symptoms of psychological distress including depression and anxiety (Kawachi & Berkman 2001).

Whiteford, Cullen and Baingana (in press) indicate that :

• The benchmark Whitehall study demonstrated the link between social exclusion and ill health, and social isolation has been linked to unhappiness, illness, and shortened life.
• Socialising with colleagues from work, attending religious services and participation in clubs is related to positive health status.
• Vulnerability for depression includes the lack of confiding relationships, unemployment and low social status all of which can derive from a breakdown in social cohesion. Even in conditions where psychosocial factors are generally not considered to be pathological, this relationship has been reported. For example, socially isolated elderly people have a relatively greater risk of developing Alzheimer’s disease.

Social relationships have potentially health promoting and health damaging effects. Positive mental and physical health effects are associated with social interactions among older adults, including better recovery after disease onset. Critical and/or overly demanding social ties have however been correlated with increased stress and risk of depression among the elderly (Seeman, 2000).

The amount of emotional and practical social support people get varies by social and economic status. Poverty can contribute to social exclusion and isolation. People who get less social and emotional support are more likely to experience more depression (Wilkinson & Marmot 2003).

The Victorian Population Health Survey (VPHS) 2002 found that people with few social networks were more likely to report fair to poor health and to be experiencing some level of psychological distress. The study identifies higher network scores were associated with those who lived in rural areas, older age groups, those who were Australian born and those who were employed. Higher network scores were also associated with a range of benefits including an increased ability to get help in an emergency, feeling valued by society, accepting diversity and better health outcomes (DHS 2003).

An analysis of VPHS community strength indicator data undertaken by the Department of Victorian Communities shows that people who participate and those who can get help when needed are healthier and feel more positive about the communities in which they live. It also shows inequalities between population groups, most notably between socio-economic and ethnic groups (DVC 2004).

Baum et al. (2000) found mental health status was more strongly correlated with levels of participation in social and community life than physical health.

A national survey conducted by the Australian Bureau of Statistics in 2001 found rates of mental and behavioural problems and 'a very high level of psychological distress' were higher amongst adults who lived alone compared with adults living in a household with at least one other person (ABS 2003).

People are increasingly more likely to live alone and spend much more time by themselves according to an Australian Bureau of Statistics study which found that between 1992 and 1997, the percentage of our waking time spent alone increased by 14% to 3 hours a day (ABS 2000). The link between social capital and mental health & wellbeing.

There is growing evidence of correlations between various dimensions of social capital and aspects of mental health such as: common mental illnesses (Pevalin, 2002; Pevalin & Rose, 2002); happiness and wellbeing (Saguaro Seminar, 2001; Putnam, 2001); self-assessed mental health status (Baum et al, 2000); depressive symptoms (Ostir et al, 2003); feelings of insecurity related to crime (Lindstrom et al, 2003); general psychological distress (Berry & Rickwood, 2000; Berry & Rogers, 2003); emotional health (Rose, 2000); and binge drinking (Weitzman & Kawachi, 2000).

Although low levels of social capital have been correlated with poorer health, including mental health, a large UK study has found that social capital does not moderate or buffer the negative impact of structural socio-economic factors on health or common mental illness (Pevalin and Rose, 2002).

Greater levels of community participation, social support and trust in others in the community have been associated with reduced experience of psychological distress (Berry & Rickwood, 2000). 

Lower levels of social trust have been associated with higher rates of most causes of death, including heart attacks, cancer, stroke, unintentional injury and infant mortality (Kawachi & Berkman 2000).

Variations in anti-social behaviour and suicidal behaviour have been traced to strengths or absences of social cohesion (OECD 2001). Whiteford, Cullen and Bangana (in press) indicate that :
• There is a correlation between poor health and lower levels of social capital as evidenced by levels of interpersonal trust and norms of reciprocity (both of which can serve as indicators for social capital).
• There is evidence for an inverse relationship between social capital and the presence of mental disorders in populations.
• Social scientists have demonstrated higher social capital may protect individuals from social isolation, create social safety, lower crime levels, improve schooling and education, enhance community life and improve work outcomes.
• The same strong ties that are needed for people to act together can also exclude non-members, such as the poor or minority groups. Strong ties within the group may lead to less trust and reciprocity to those outside the group.
• Analysis of ecological factors indicates societies with low trust levels exhibit higher rates of violent and property crime, such as homicide, assault, robbery and burglary.

This article originally appeared on www.vichealth.vic.gov.au

What Does Arthritis Mean For Younger People?

Think arthritis only affects the elderly? Think again. By 2030, an estimated 580 million people worldwide, ages 18 and older, will have been diagnosed with the disease. Pretty eye-opening, right?

Conventional medicine tends to treat arthritis with strong, immune-suppressing medications that temporarily relieve the symptoms of the disease. Unfortunately, I've seen how these medications can also damage your gut and how they fail to truly address the root cause of the issue. This World Arthritis Day, it’s time to make a change. I’m here to tell you that there’s another way—a way that’s designed to address the underlying causes—in order to reduce inflammation without medication. Here’s how:

1. You can treat all kinds of arthritis with one approach.

There are more than a dozen different kinds of arthritis, and while there are certainly differences in conventional understanding and treatment for each one, they all have common root causes and triggers for inflammation and pain. For example, the two most common diagnoses are rheumatoid arthritis (RA) and osteoarthritis (OA). While RA is considered an inflammatory (autoimmune) disease and OA is typically thought of as the result of "wear and tear" and injury to the joint, both of these conditions are influenced by lifestyle choices such as diet and exercise. No matter what kind of arthritis you have, it’s important to know that it can be made worse by inflammation that starts elsewhere in the body, including the gut. Which brings me to my next point…

2. Heal the gut, and you heal the joints.

You may have heard some talk about gut health—and the gut-brain connection or the gut-pain connection—and you’ve probably heard the word "microbiome," or the friendly bacteria in your body. Fascinating studies have confirmed that the root cause of your arthritis is most likely lurking in your digestive system, so to heal your joints, you must first heal your gut. But where do you start? The best first step is to take a probiotic daily to help remove the harmful microbes that might be causing your symptoms, but some require a more intensive plan.

3. Treat your terrain with inflammation-fighting foods.

A fresh start for your microbiome means a new chance to influence your "terrain," or what I think of as the body’s deepest soil, where cells either thrive or wither. There’s a strong connection between your diet, your gut microbiome, and your pain level, so I recommend choosing foods that fight inflammation like organic plants and foods high in fiber and healthy fats, while avoiding refined sugars, dairy products, and red meats. Here are some of my guiding principles:

• Increase fiber, micronutrients, and phytonutrients, or, in less-scary terms, eat more vegetables and fruits, and choose organic whenever possible.
• Reduce refined sugar, high-fructose corn syrup, and refined grains.
• Improve the quality of fat by removing refined oils and hydrogenated fats.
• Improve the quality of the animal protein you eat by choosing 100 percent grass-fed and finished beef, free-range chicken, and sustainably farmed, low-mercury fish.
• Limit salt, food dyes, and preservatives (which happens naturally when you limit processed foods).

4. Carve out time for daily stress-reduction activities.

Traumatic events and ongoing stress are very real triggers for inflammatory diseases. In our go-go-go world, we’re always rushing; we can’t miss this deadline or that meeting, and we very rarely take the time to sit back, relax, and let our minds reset. Diet and stress are two root causes of a damaged gut, inflammation, and chronic disease, so it’s no surprise that in order to heal your arthritis naturally, you must take time to practice your favorite stress reduction activities daily. I recommend meditation, yoga, long walks through nature, and journaling to ease the mind.

This article originally appeared on mindbodygreen.com and was written by Susan Blum, M.D., MPH