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Answers to the Memory Quiz

September 15, 2016 by Joycelyn Campbell Leave a Comment

true-or-false

Here are the answers to yesterday’s Memory Quiz. It’s important to bear in mind that no one is immune from widespread memory distortions. We integrate things that really happened with things that are generally true. The only way you can confirm whether or not a memory is true is to obtain corroborating evidence. In many cases, that isn’t possible; so you can rarely have complete certainty.

  1. The more confident you feel about a memory, the more likely it is to be factual.
    False
    Confidence is a feeling. Your level of confidence bears no direct relationship to the accuracy of your memory. You can feel as confident about a false memory as you do about a real one.
    –
  2. False memories are rare occurrences.
    False
    False memories are not uncommon. They can be induced intentionally or accidentally. We all have them, so when someone claims a false memory as a true one, we shouldn’t automatically assume that person is lying.
    –
  3. You remember the things that have a strong emotional component.
    True
    Strong emotion—positive or negative—is one of the criteria your brain uses to decide that something is worth storing in long-term memory.
    –
  4. The more details you recall, the more likely it is that a particular memory is accurate and/or true.
    False
    The amount of detail associated with a memory is unrelated to its accuracy. A false memory can have a great amount of detail associated with it. Your brain can’t tell the difference.
    –
  5. The more often you recall a memory, the more opportunities you have to alter it.
    True
    Every time you recall a memory, you put it into a “plastic” state, thereby exposing it to disruption and alteration. You reconstruct it when recalling it and again when storing it.
    –
  6. Something you’re really interested in is more likely to be stored in your long-term memory than something you’re not interested in.
    True
    You can remember all kinds of things that might be inconsequential to other people (sports statistics, song lyrics, movie plots, your grades) if those things are important to you.
    –
  7. You tend to recall so-called flashbulb memories—extremely vivid, powerful, and significant memories—with greater accuracy.
    False
    You may believe you have greater recall of flashbulb memories—that they’re somehow indelibly imprinted in your brain—but lots and lots of evidence indicates that the details you recall about such incidents are no more accurate than the details you recall about anything else.
    –
  8. The best way to get accurate information from people is to ask them open-ended questions.
    True
    If you ask people closed—or leading—questions (What color was her hair? or Wasn’t she a brunette?) you’re more likely to get incorrect answers. So it’s best to ask fewer questions and allow people to relate the story in their own way.
    –
  9. A confession is a reliable indication of culpability because people rarely confess to crimes they didn’t commit.
    False
    There are numerous examples demonstrating that the techniques used by law enforcement to induce confessions are very successful in getting people to not only confess to crimes they didn’t commit, but also to come to believe they did, in fact, commit them.
    –
  10. When you try to suppress a specific memory, you’re likely to develop other memory deficits that seem unrelated.
    True
    The system for targeting memory suppression has been described as “kind of dumb.” When you try to suppress a particular memory, you’re likely to end up suppressing associated memories, too.
    –
  11. Your recollection of a memory can be influenced and altered based on the circumstances you’re in when you recall it.
    True
    Where you are, who you’re with, how you feel, the state of your mood (and mind), how long ago the event occurred—all of those things and many more can affect your recollection of your memory. We also edit our memories, without being aware we’re doing so, to reflect our current beliefs and biases.
    –
  12. Eyewitness testimony is reliable.
    False
    Eyewitness testimony is reliably unreliable for many reasons. For one, if you’re the eyewitness, the memory of the event is part of your autobiographical memory and subject to all the same distortions. For another, what you recall will be, in part, determined by the questions you’re asked and the way they’re asked.
    –
  13. You don’t remember much from before the age of three because your brain hadn’t yet learned how to encode long-term memories.
    True
    It isn’t until around age seven that concepts critical to the storage of long-term memories (including using a calendar, understanding the days of the week and seasons, and developing a sense of self) have been learned.
    –
  14. You have equal recall of the beginnings, middles, and endings of what you remember.
    False
    You have better recall of beginnings and endings—especially of endings—than you do of what happened in the middle. You’re likely to base your feelings about an event on how it ended.
    –
  15. There is no evidence for repressed memory.
    True
    The idea behind the concept of repressed memory is that traumatic memories are automatically banished to the unconscious and “forgotten.” But the reality is that, with some exceptions, traumatic memories are more likely to be remembered than to be forgotten because remembering them is important to our survival.
    –
  16. Mindfulness meditation may make you more susceptible to developing false memories.
    True
    Mindfulness can lead to confusion about the source of a memory: did it actually happen to you or did you imagine it happening? Misattributing the source of a memory is the basis for the development of false memories.

How did you do?

Filed Under: Beliefs, Brain, Memory, Mind Tagged With: Brain, Memory, Mind

Take the Memory Quiz

September 14, 2016 by Joycelyn Campbell 1 Comment

memories

Here’s a quiz you can take to find out how much you know about making and accessing memories. Daniel Schacter, author of The Seven Sins of Memory, contends that the problems we experience with memory are “by-products” of adaptive and useful aspects of the human mind. If we can better understand how memory works and what its purpose is, we can better appreciate the process of memory-making. That might help us avoid getting into arguments with other people based on whose memories are right and whose are wrong. To a great extent, they’re all wrong.

Check in tomorrow for the answers.

  1. The more confident you feel about a memory, the more likely it is to be factual. [–] True [–] False
    –
  2. False memories are rare occurrences. [–] True [–] False
    –
  3. You remember the things that have a strong emotional component. [–] True [–] False
    –
  4. The more details you recall, the more likely it is that a particular memory is accurate and/or true. [–] True [–] False
    –
  5. The more often you recall a memory, the more opportunities you have to alter it. [–] True [–] False
    –
  6. Something you’re really interested in is more likely to be stored in your long-term memory than something you’re not interested in. [–] True [–] False
    –
  7. You tend to recall so-called flashbulb memories—extremely vivid, powerful, and significant memories—with greater accuracy. [–] True
    [–] False
    –
  8. The best way to get accurate information from people is to ask them open-ended questions. [–] True [–] False
    –
  9. A confession is a reliable indication of culpability because people rarely confess to crimes they didn’t commit.[–] True [–] False
    –
  10. When you try to suppress a specific memory, you’re likely to develop other memory deficits that seem unrelated. [–] True [–] False
    –
  11. Your recollection of a memory can be influenced and altered based on the circumstances you’re in when you recall it. [–] True [–] False
    –
  12. Eyewitness testimony is reliable. [–] True [–] False
    –
  13. You don’t remember much from before the age of three because your brain hadn’t yet learned how to encode long-term memories. [–] True [–] False
    –
  14. You have equal recall of the beginnings, middles, and endings of what you remember. [–] True [–] False
    –
  15. There is no evidence for repressed memory. [–] True [–] False
    –
  16. Mindfulness meditation may make you more susceptible to developing false memories. [–] True [–] False

Filed Under: Beliefs, Memory, Mind Tagged With: Brain, Memory, Mind

To Improve Your Brain, Exercise Your Body

January 15, 2016 by Joycelyn Campbell Leave a Comment

exercise

Sitting in front of a computer screen to play brain games is not the best way to enhance or maintain your cognitive abilities. First of all it doesn’t really work. And second, it involves sitting. Standing is only marginally better. (And playing brain games on a portable electronic device while walking is just an accident waiting to happen.)

As John Medina writes in Brain Rules:

The brain appears to be designed to (1) solve problems (2) related to surviving (3) in an unstable outdoor environment, and (4) to do so in nearly constant motion.

The links between physical exercise and brain health have been getting a lot of attention lately. Here are summaries of some of the research with links to the articles (click on the titles). The last two of these studies were included in my post last fall on Five Ways to Improve Your Brain; the first three are more recent.

Get Moving

A neuroscientist (Wendy A. Suzuki) says there are powerful benefits to exercise that are rarely discussed.

When I was about to turn 40, I started working out regularly after years of inactivity. As I sweated my way through cardio, weights, and dance classes, I noticed that exercise wasn’t just changing my body. It was also profoundly transforming my brain—for the better.

The immediate effects of exercise on my mood and thought process proved to be a powerful motivational tool. And as a neuroscientist and workout devotee, I’ve come to believe that these neurological benefits could have profound implications for how we live, learn and age as a society.

  • Exercise combats stress.
  • Increased levels of physical exercise can result in improved memory
  • Exercise improves our ability to shift and focus attention.
  • Exercise could help students better absorb everything from history lessons to chemistry experiments–and they’d be happier too.
  • Exercise could make students more imaginative at school and adults more creative at work.
  • The longer and more regularly you exercise through your life, the lower your chances are of suffering from cognitive decline and dementia as you age.
Do… build your body

We often make a distinction between brains and brawn. In fact, getting in shape is one of the surest ways to build your mind. Physical activity not only establishes a better blood flow to the brain; it also triggers a surge of proteins such as “nerve growth factor” that can help stimulate the growth and maintenance of neural connections in the brain.

The benefits seem to stretch from cradle to grave: children who walk to school get better grades, while taking a leisurely stroll seemed to boost pensioner’s concentration and memory. What’s more, a wide variety of exercises can help, from gentle aerobic exercise to weight training and body building; just choose a training regime that suits your current fitness.

Study suggests physical activity makes it easier for the brain to change

Learning, memory, and brain repair depend on the ability of our neurons to change with experience. Now, researchers reporting in the Cell Press journal Current Biology on December 7 have evidence from a small study in people that exercise may enhance this essential plasticity of the adult brain.

The findings focused on the visual cortex come as hopeful news for people with conditions including amblyopia (sometimes called lazy eye), traumatic brain injury, and more, the researchers say.

“We provide the first demonstration that moderate levels of physical activity enhance neuroplasticity in the visual cortex of adult humans,” says Claudia Lunghi of the University of Pisa in Italy.

“By showing that moderate levels of physical activity can boost the plastic potential of the adult visual cortex, our results pave the way to the development of non-invasive therapeutic strategies exploiting the intrinsic brain plasticity in adult subjects,” she adds.

While further study is needed, the researchers think that this effect may result from a decrease with exercise in an inhibitory neurotransmitter called GABA. As concentrations of this inhibitory nerve messenger decline, the brain becomes more responsive.

Regardless of the mechanism, the findings suggest that exercise plays an important role in brain health and recovery. They come as especially good news for people with amblyopia, which is generally considered to be untreatable in adults.

“Our study suggests that physical activity, which is also beneficial for the general health of the patient, could be used to increase the efficiency of the treatment in adult patients,” Lunghi says.

Lifting weights, twice a week, may aid the brain

Most studies of exercise and brain health have focused on the effects of running, walking or other aerobic activities. A few encouraging past studies have suggested that regular, moderate aerobic exercise such as walking may slow the progression of white matter lesions in older people.

But Teresa Liu-Ambrose, a professor of physical therapy and director of the Aging, Mobility, and Cognitive Neuroscience Laboratory at the University of British Columbia in Vancouver, wondered whether other types of exercise would likewise be beneficial for white matter. In particular, she was interested in weight training, because weight training strengthens and builds muscles.

After a year-long study, women aged 65-75 who had lifted weights twice per week displayed significantly less shrinkage and tattering of their white matter than the other women. Their lesions had grown and multiplied somewhat, but not nearly as much. They also walked more quickly and smoothly than the women in the other two groups.

Note that the result was only achieved in the group who lifted weights twice per week, not in a group who lifted only once a week.

Regular exercise changes the brain to improve memory, thinking skills

In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results.

Many studies have suggested that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) have greater volume in people who exercise versus people who don’t. “Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” says Dr. Scott McGinnis, a neurologist at Brigham and Women’s Hospital and an instructor in neurology at Harvard Medical School.

How much exercise is required? The study participants walked briskly for one hour, twice a week. That’s 120 minutes of moderate intensity exercise a week. Standard recommendations advise half an hour of moderate physical activity most days of the week, or 150 minutes a week. If that seems daunting, start with a few minutes a day, and increase the amount you exercise by five or 10 minutes every week until you reach your goal.

If you don’t want to walk, consider other moderate-intensity exercises, such as swimming, stair climbing, tennis, squash, or dancing. Don’t forget that household activities can count as well, such as intense floor mopping, raking leaves, or anything that gets your heart pumping so much that you break out in a light sweat.

Filed Under: Brain, Brain & Mind Roundup, Habit, Living, Memory, Mind Tagged With: Brain, Cognition, Memory, Mind, Physical exercise

Five Ways to Improve Your Brain

October 23, 2015 by Joycelyn Campbell 2 Comments

healthy brain

You probably take steps to maintain your physical health, but you may not know that you can also take steps to improve your brain and maintain its health. Promising new research suggests that a number of things that are good for our overall physical health are especially important for the health of our brain. Based on these findings, five things you can do for your brain are:

1. Eat less meat.
2. Lift weights at least two times a week.
3. Include foods with probiotics in your diet.
4. Get regular aerobic exercise.
5. Don’t skimp on sleep.

Here are links to articles reporting the results of the studies. Click on the titles to read the full stories.

1. Could A Mediterranean Diet Keep Your Brain From Shrinking?

Previous research has connected a Mediterranean diet to a reduced risk of developing Alzheimer’s disease and other degenerative brain conditions. In a recent study, researchers focused on elderly people with normal cognitive function to see if the diet might also be tied to losing fewer brain cells due to aging.

“Among cognitively healthy older adults, we were able to detect an association between higher adherence to a Mediterranean type diet and better brain measures,” according to lead study author Yian Gu of Columbia University in New York.

Higher fish intake and lower meat consumption, one aspect of a Mediterranean diet, was tied to larger total gray matter volume on the brain scans.

Eating less meat was also independently associated with larger total brain volume.

Overall, the difference in brain volume between the people who followed a Mediterranean diet and those who didn’t was similar to the effect of five years of aging, the researchers conclude in the journal Neurology.

2. Lifting Weights, Twice a Week, May Aid the Brain

Most studies of exercise and brain health have focused on the effects of running, walking or other aerobic activities. A few encouraging past studies have suggested that regular, moderate aerobic exercise such as walking may slow the progression of white matter lesions in older people.

But Teresa Liu-Ambrose, a professor of physical therapy and director of the Aging, Mobility, and Cognitive Neuroscience Laboratory at the University of British Columbia in Vancouver, wondered whether other types of exercise would likewise be beneficial for white matter. In particular, she was interested in weight training, because weight training strengthens and builds muscles.

After a year-long study, women aged 65-75 who had lifted weights twice per week displayed significantly less shrinkage and tattering of their white matter than the other women. Their lesions had grown and multiplied somewhat, but not nearly as much. They also walked more quickly and smoothly than the women in the other two groups.

Note that the result was only achieved in the group who lifted weights twice per week, not in a group who lifted only once a week.

3. Probiotics on the Brain

A growing number of scientists now believe that gut bacterial can influence mental health.

The idea that microbes in the body can affect the brain has gone in and out of fashion. In 1896, physicians writing in Scientific American concluded, in the language of the day, that “certain forms of insanity” could be caused by infectious agents “similar to typhoid, diphtheria and others.” But after Freudian psychoanalysis became popular in the first half of the 20th century, the microbial theory of mental illness was largely forgotten, and stayed that way for decades.

Today, however, scientists know that trillions of micro-organisms live in your digestive system, where they outnumber your human cells many times over and may make up as much as 3 percent of your body weight.  The evidence that these bacteria affect a dense network of neurons in your gut — often called the “second brain”— is vast and growing.

It’s unclear exactly how or which bacteria cause or cure which disorders and in what complex ways, Dr. James Greenblatt, a psychiatrist and the chief medical officer of Walden Behavioral Care, says, “but the research is quite clear that the GI tract affects brain health.” In this case, he says, “one plus one does equal two.”

4. Regular Exercise Changes the Brain to Improve Memory, Thinking Skills

In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results.

Many studies have suggested that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) have greater volume in people who exercise versus people who don’t. “Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” says Dr. Scott McGinnis, a neurologist at Brigham and Women’s Hospital and an instructor in neurology at Harvard Medical School.

How much exercise is required? The study participants walked briskly for one hour, twice a week. That’s 120 minutes of moderate intensity exercise a week. Standard recommendations advise half an hour of moderate physical activity most days of the week, or 150 minutes a week. If that seems daunting, start with a few minutes a day, and increase the amount you exercise by five or 10 minutes every week until you reach your goal.

If you don’t want to walk, consider other moderate-intensity exercises, such as swimming, stair climbing, tennis, squash, or dancing. Don’t forget that household activities can count as well, such as intense floor mopping, raking leaves, or anything that gets your heart pumping so much that you break out in a light sweat.

5. Good Night. Sleep Clean.

Sleep, it turns out, may play a crucial role in our brain’s physiological maintenance. As your body sleeps, your brain is quite actively playing the part of mental janitor: It’s clearing out all of the junk that has accumulated as a result of your daily thinking.

Recall what happens to your body during exercise. You start off full of energy, but soon enough your breathing turns uneven, your muscles tire, and your stamina runs its course. What’s happening internally is that your body isn’t able to deliver oxygen quickly enough to each muscle that needs it and instead creates needed energy anaerobically. And while that process allows you to keep on going, aside effect is the accumulation of toxic byproducts in your muscle cells. Those byproducts are cleared out by the body’s lymphatic system, allowing you to resume normal function without any permanent damage.

The lymphatic system serves as the body’s custodian: Whenever waste is formed, it sweeps it clean. The brain, however, is outside its reach — despite the fact that your brain uses up about 20 percent of your body’s energy. How, then, does its waste — like beta-amyloid, a protein associated with Alzheimer’s disease — get cleared? What happens to all the wrappers and leftovers that litter the room after any mental workout?

“Think about a fish tank,” says Dr. Nedergaard. “If you have a tank and no filter, the fish will eventually die. So, how do the brain cells get rid of their waste? Where is their filter?”

Until a few years ago, the prevailing model was based on recycling: The brain got rid of its own waste, not only beta-amyloid but other metabolites, by breaking it down and recycling it at an individual cell level. When that process eventually failed, the buildup would result in age-related cognitive decline and diseases like Alzheimer’s. That “didn’t make sense” to Dr. Nedergaard, who says that “the brain is too busy to recycle” all of its energy. Instead, she proposed a brain equivalent of the lymphatic system, a network of channels that cleared out toxins with watery cerebrospinal fluid. She called it the glymphatic system, a nod to its dependence on glial cells (the supportive cells in the brain that work largely to maintain homeostasis and protect neurons) and its function as a sort of parallel lymphatic system.

So far the glymphatic system has been identified as the neural housekeeper in baboons, dogs and goats. “If anything,” Dr. Nedergaard says, “it’s more needed in a bigger brain.”

Improve Your Brain–or Lose It?

It’s good news for all of us that there are things we can do to have a positive effect on our brain, from increasing its size to improving cognitive processing to (you should excuse the expression) taking out the trash. Of course, the opposite is also true. Things that we do can have a negative effect on our brain, and that’s not good. But we can’t say we haven’t been warned.

Filed Under: Brain, Habit, Living, Memory Tagged With: Brain, Brain Health, Cognitive Abilities, Exercise, Memory, Sleep

Why All the News Is Bad: Our Negativity Bias

September 16, 2014 by Joycelyn Campbell Leave a Comment

negativity-bias

Our brain’s own hardwiring for survival makes us vulnerable to stress and anxiety. It evolved to quickly detect threats in the environment and sound the alarm: time to fight or flee now! When we were facing multiple life-or-death threats a million years ago, it was definitely better to err on the safe side. If we reacted to something that didn’t turn out to be a real threat, no significant harm was done. But if we failed to react to something that did turn out to be a serious threat, it could mean the end of us.

The unconscious part of our brain was all about survival a million years ago, and it’s still all about survival today. Although the world we live in has changed radically, our brain has a ways to go to catch up. Operating at a much faster speed that we can consciously keep up with, making connections and seeing patterns that might or might not be there, the unconscious brain signals red alert at the slightest indication of trouble, setting into motion a cascade of physiological effects.

Sometimes this works for us, keeping us safe from actual harm; however, there are far more false alarms than real ones. And we pay a heavy price when this threat-detection system runs unchecked. It’s at the root of what is called the negativity bias. It’s why we notice, react to, and remember negative events to a much greater degree than we do positive ones.

The brain is like Velcro for negative experiences but Teflon for positive ones. –Rick Hanson, Ph.D.

System 1: Danger, Danger, Will Robinson

Our unconscious shrugs off neutral or positive news or experiences, sometimes barely registering them, and hones in on the negative stuff. We have a stronger emotional reaction to negative stimuli, which increases the likelihood we’ll remember it. It takes less time for negative experiences to get stored in memory than for the positive experiences, which means our unconscious has more negative memories to draw on than positive ones when it’s evaluating information. And negative experiences affect us longer.

As a result, we are extremely sensitive to perceived or apparent threats. These days, those threats are less likely to be to our immediate survival. But that doesn’t make any difference to our brain. We react just the same whether the threat is to our ideas and beliefs, to our physical or emotional well-being, to our self-esteem, or to a freedom we hold dear.

We all have the same hardwiring. We are all primed to pay attention to the negative. At this point in time, the danger we’re facing is less a result of threats from the environment and more directly a result of our negativity bias. Whether in our intimate relationships, our international relations, or our personal health and well-being, the actual and potential costs of operating from the negativity bias are enormous.

So what can we do?

System 2: Belay that Order

One thing we can’t do is eliminate the negativity bias. It’s up to evolution to modify our perception of and reaction to threats. Hopefully that will happen before it becomes a moot point.

What we can do is develop an awareness of our predisposition to pay attention to and accentuate the negative. We can use System 2—our conscious attention—to:

  1. Notice the negativity bias in ourselves. It’s not easy to be aware of a cognitive bias in the moment, so often the noticing occurs after the fact. But that’s OK. If we continue paying attention, we’ll get faster at spotting the negativity bias in action. We’ll be less at the effect of it.
  2. Notice the negativity bias in others. The point isn’t to call other people out on it. We’re all operating on autopilot most of the time, and when we’re on autopilot we don’t think things through. If we’re aware that someone else is operating from the negativity bias, we don’t have to get caught up in the fear. We don’t have to react.
  3. Ask: Is there a real threat here or only a perceived threat? Once we become familiar with how the negativity bias works, we can develop the habit of evaluating our reactions and calming ourselves.
  4. Intend to pay attention to positive events and experiences. Yes, our attention naturally goes to the negative, but we can train ourselves to focus on positive things. We can intentionally include more pleasure, joy, and laughter in our lives.

Just because we have a negativity bias doesn’t mean we have to give into and continue feeding it. Let’s keep reminding ourselves that more often than not the threat really is all in our head.

Filed Under: Attention, Brain, Cognitive Biases, Consciousness, Habit, Memory, Unconscious Tagged With: Brain, Cognitive bias, Fear, Memory, Mind, Negativity Bias, Survival

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