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The benefits of engaging your brain during a workoutThe first time I tried orienteering, back in 2011, my two teammates ...
08/01/2024

The benefits of engaging your brain during a workout
The first time I tried orienteering, back in 2011, my two teammates and I found ourselves locked in a back-and-forth battle with another team. We were grown men, veterans of the national running team; they were 13-year-old girls.
It was a race called Raid the Hammer, featuring 37 checkpoints scattered throughout a conservation area near Hamilton. The organizers figured the best route would be about 25 kilometres long, but the actual distance you covered would depend on how well you navigated.
At each checkpoint, we would encounter the team of 13 year olds. Then we would plunge back into the forest, confident that our superior running speed would leave them in the dust – only to meet them again at the next checkpoint. We were fast, but they were crushing us on the navigation.
That memory bubbled to the surface when I read a recent study from researchers at McMaster University. They tested the effects of orienteering on brain function and memory, comparing it to plain old exercise at a similar intensity. The results, which were published in the journal PLoS One, add to a growing pile of evidence that engaging your brain while you work out can supercharge the cognitive benefits of exercise.
Exercise seems to boost brain health in different ways, both immediately and over the long term. For example, it triggers the production of brain-derived neurotrophic factor, or BDNF, which spurs the growth of new neurons in the hippocampus, a region of the brain associated with learning and memory.
That’s important because the hippocampus is shrinking by about half a per cent per year by the age of 55, and that shrinkage is associated with declines in learning, memory, and spatial thinking.
The McMaster researchers were looking for more immediate effects based on emerging ideas about the role of lactate. Traditionally, lactate – or, as it used to be referred to, lactic acid – was thought to be a “poison” that made your muscles burn during exercise. But scientists now believe that it functions as both a chemical signal and as a fuel for cells throughout the body, including brain cells.
“We think that this is where lactate has its shining moment,” says Emma Waddington, the McMaster graduate student who led the new study along with Jennifer Heisz, who directs the university’s NeuroFit Lab.
The lactate you produce during hard exercise fuels your brain cells and also sends a signal to activate BDNF. The BDNF, in turn, facilitates “long-term potentiation,” which essentially means that the connections between any nerves that happen to be firing will be strengthened. That implies that what you do with your brain during exercise matters because those are the neural pathways that will be reinforced.
To test this idea, Waddington had 63 volunteers complete a 1.3-kilometre route in one of three conditions: walking, running, or running while navigating, i.e. orienteering. Before and after, they took blood tests to measure lactate and BDNF and administered a series of cognitive tests.
Sure enough, with or without navigation, running produced higher levels of lactate and BDNF than walking, and the volunteers with the highest lactate levels also had the highest BDNF levels. Running also produced better scores on one of the memory tests than walking. But only running with navigation produced better scores on a test of spatial memory. In other words, it was the specific brain circuits they’d used during the orienteering workout that got the biggest boost.
Waddington’s results fit with an emerging consensus that engaging your brain, rather than simply settling into autopilot, can offer some unique benefits. Last year, for example, a multicentre trial led by researchers at Western University found that a mix of aerobic exercise and cognitive training warded off cognitive decline more effectively than exercise alone.
As for that team of 13 year olds who put my orienteering skills to shame back in 2011, it turns out that one of them was Emma Waddington, who, in addition to being a brain science researcher, is now a regular on Canada’s national orienteering team. I don’t feel so bad any more.

A ‘longevity-optimized’ diet could add 10 years to your life, study suggestsIt’s well established that diet quality is a...
08/01/2024

A ‘longevity-optimized’ diet could add 10 years to your life, study suggests
It’s well established that diet quality is a leading predictor of chronic disease risk and all-cause mortality, in particular, death from cardiovascular disease.
A poor diet increases the likelihood of developing key risk factors, including hypertension, high cholesterol, elevated blood sugar and obesity.
Now, research published in the July issue of the American Journal of Clinical Nutrition has projected that adopting a “longevity-optimized” diet could extend life expectancy by as many as 10 years.
Here’s a breakdown of the study, plus which foods – and how much – to eat to potentially help you live longer.
About the new diet-longevity study
For the study, an international research team estimated gains in life expectancy that would result from making sustained changes from a typical national eating pattern, such as a Western or Nordic diet, to a “longevity-optimized” diet.
The study’s researchers also predicted increases in life expectancy that would occur from moving from a typical national diet pattern to a more “feasible diet change,” defined as being halfway between a typical Western diet and a “longevity-optimized” diet pattern.
Life expectancy is the number of years an individual at a certain age is expected to live based on age-specific death rates.
Countries included in the study were the United States, United Kingdom, France, Germany, Norway, China and Iran.
Statistics from those countries were used to determine the intake of 15 different food groups by adults. These included whole grains, fruits, vegetables, nuts, legumes (beans, lentils, peas), fish, eggs, dairy, refined grains, red meat, processed meat, white meat, sugar-sweetened beverages, added sugars and added oils.
Data from high-quality meta-analyses were used to establish the association between the consumption of various food groups and all-cause mortality. (A meta-analysis combines data from many studies.)
Hallmark foods in a “longevity-optimized” diet
The optimal diet includes, per day, seven whole grain servings (a serving is equivalent to one-half cup of cooked grain or one slice of bread), five vegetable servings (a serving is equivalent to one-half cup of cooked vegetables or one cup of salad greens) and five fruit servings (a serving is equivalent to one whole fruit or one-half cup of berries).
Each day it also has a small handful of nuts, one cup of beans, lentils or peas, six ounces of fish, half an egg and two ounces of white meat.
The optimal diet is very low in refined grains and contains no red or processed meat, sugar-sweetened beverages or added sugars.
The findings
Among 40-year-old males and females, the estimated gains in life expectancy moving from a typical diet pattern to a “longevity-optimized” diet ranged from 6.2 years in China to 9.5 years in the United States.
Adopting the optimal diet at age 60 was also projected to increase life expectancy. In the United States and the United Kingdom, for example, transitioning from a typical Western diet added seven years of life.
Even making moderate diet changes had longevity benefits. In the United States, adopting the “feasible” diet at age 40 was predicted to increase life expectancy by five years. Doing so at the age of 60 added 3.5 years of life for females and 3.9 for males.
The largest gains in life expectancy from making a sustained dietary change were projected in the United States, with the second largest in the United Kingdom.
Overall, eating more legumes, whole grains, and nuts, and eating less red and processed meats and sugar-sweetened beverages, were estimated to result in the biggest increases in life expectancy.
In the United States, the three most impactful dietary changes were increasing whole grains and legumes while reducing sugar-sweetened beverages.
Limitations, strengths
The researchers’ estimates did not consider past illness or other risk factors such as genetic susceptibility or advancements in medical treatments, all of which can impact life expectancy.
To their credit, the researchers built their model using comprehensive meta-analyses. They also were able to consider the time between making dietary change to achieving its full longevity effect (that is when sustained dietary change doesn’t increase life expectancy further).
The researchers stated that “even with the most conservative approaches, the predicted gains in life expectancy from eating healthier are substantial.”
Shifting to a longevity-focused diet
While the typical Canadian diet wasn’t included in the study, the findings are still useful since most Canadians eat a typical American/Western diet.
To improve the quality of your diet, start by making “feasible” changes.
That means, according to the study, adding one vegetable serving, one fruit serving, 3.5 whole grain servings, half a handful of nuts, one-half cup of legumes and 2.5 ounces of fish to your daily diet.
It also means eating fewer refined grains and cutting the intake of red and processed meat, sugary drinks and added sugars by one-half.

The controversy behind animal sentienceAs will become apparent from the following discussion the debate over animal sent...
08/01/2024

The controversy behind animal sentience
As will become apparent from the following discussion the debate over animal sentience has, like a growing number of present-day issues, become rather polarized.
A case in point was the recent annual meeting of the Canadian Veterinary Medical Association (CVMA). A summit was held on “Animal Sentience: What Does It Mean, Why Is It Difficult to Define, and What Effect May It Have on the Veterinary Profession?” Doctor Tim Arthur, the CVMA’s newly-elected president, told me this was the first time this topic was discussed at one of their conventions. He directed me to the recently issued CVMA position statement on animal sentience, which states: “Sentience in this document means having the capacity to experience positive and negative feelings such as pleasure, excitement, fear, hunger, pain, and distress … The CVMA holds that many species of animals are sentient.”.
Professor Georgia Mason, in the department of Integrative Biology at the University of Guelph, was one of the speakers at the conference. I contacted her to seek her views on animal sentience. She said she fully supported the CVMA’s position paper. In response to my question, she explained the difference between sentience and consciousness by saying that sentience is a type of basic consciousness. “It is the ability to feel or be aware, sometimes described as the ‘what it is like’ aspect of a state. At the heart of sentience is an animal’s capacity for pain or the other forms of conscious affect.
“Sentience does not imply self-awareness, theory of mind, or anything else ‘higher order’ (i.e. complicated/cognitively sophisticated).” Prof. Mason uses sentience to refer to just the subtype that is most ethically relevant, emotions, an animal’s capacity for pain or other forms of conscious affect. Prof. Mason has referred to measures such as discriminating between stimuli, displaying Pavlovian conditioning, and even learning simple instrumental responses as “red herrings” that should not be used to infer sentience because they are also present in non-sentient organisms, notably those lacking nervous systems, like plants and protozoa. In Canada, the Canadian Council for Animal Care, “utilizes affective states as the primary determinant of animal welfare”. while internationally, the World Organization for Animal Health says that “an animal experiences good welfare if the animal is … not suffering from unpleasant states such as pain, fear and distress”.
Prof. Mason, who describes herself as a passionate animal welfare advocate, agrees with the above. “Pain and suffering is morally relevant. We need to think, ‘Can we reduce it?’ The guiding question should perhaps not be ‘is there evidence that this species is sentient?’ but rather ‘are we sure it is not?’”
The Cambridge Declaration on Consciousness, signed by a prominent group of scientists, which Prof. Mason thinks goes too far, states that “the absence of a neocortex does not appear to preclude an organism from experiencing affective states. Convergent evidence indicates that non-human animals have the neuroanatomical, neurochemical, and neurophysiological substrates of conscious states along with the capacity to exhibit intentional behaviors.
Personally, I agree with this statement. It seems to me that many scientists overvalue the role neurons and the neocortex play in consciousness. There is little difference between neurons and other cell types. Synaptic proteins, ion channels, and gap junctions already existed in our unicellular ancestors and were used by electrically active cells to co-ordinate their actions at the beginning of time. Neurons evolved from these much simpler cell types and some of the brain’s speed-optimized functions emerged around the time of bacterial biofilms. Neurons are specialized cells like red blood cells or liver cells But there is nothing magic about neurons.
This conversation about animal sentience reminds me of the long-held view in medicine that very young children feel no pain. As a result, the majority of newborns were operated on without anesthetics or any type of sedation causing untold suffering, increased morbidity and mortality.
In 1987 a survey of neonatal nurses demonstrated that 79 per cent thought analgesia was underused, with 33 per cent of babies receiving no post-operative analgesia and 34 per cent receiving no analgesia before invasive procedures. A year later, another survey found that 15 per cent of pediatric anesthetists thought babies less than I month old could not feel pain, none prescribed preoperative op**tes, 98 per cent did not prescribe op**tes for minor procedures, 30 per cent did not prescribe op**tes for major procedures, and 48 per cent did not prescribe post-operative op**te analgesia.
In the magazine Birth two letters by mothers appeared on this subject in 1986. One of them read like this.
“Ten years ago, our prematurely born son, Edward, was shunted for hydrocephalus while paralyzed with curare,” one mother wrote. “Although he could not move, cry, or react in any way, he could see, hear, and feel as large incisions were cut in his scalp, neck, and abdomen; as a hole was drilled in his skull; as a tube was inserted into the center of his brain, then pushed down under the skin of his neck, chest, and abdomen and implanted deep in his abdominal cavity.
“It is a source of great anguish to me that my husband and I signed a form allowing such an operation to take place, but we were told Edward might die or become brain damaged without the operation and that the anesthesia might kill him. Besides, the doctors assured us, these babies don’t really feel pain. I suspected then, and know now, that this is just not true.”
“To this day, our severely re****ed son will allow no one to touch his head, neck, or abdomen. Even heavily tranquilized, he reacts to the simplest medical procedures or the mere sight of the hospital with violent trembling, profuse sweating, screaming, struggling, and vomiting. I can’t help feeling that on some level he still remembers the hideous pain.”
It wasn’t until 1987 that the medical profession finally woke up from its self-serving state of ignorance, by the publication of a groundbreaking paper by K.J.S. Anand, head of the department of anesthesia at Harvard Medical School, in the prestigious New England Journal of Medicine. His conclusion: “Numerous lines of evidence suggest that even in the human fetus, pain pathways as well as cortical and subcortical centers necessary for pain perception are well developed late in gestation, and the neurochemical systems now known to be associated with pain transmission and modulation are intact and functional.”
I wonder whether a similar fate awaits the narrow definition of animal sentience.
I thought that perhaps Dr. Nicolas Rouleau may be able to shed some light on the topic. So, on a sunny day in July, I drove to Wilfrid Laurier University to meet with Nic, as he likes to be called. Sitting in his fifth-floor office in the Department of Health Sciences I asked him what he thought of Prof. Mason and J.M. Lavery’s paper on animal sentience. “The authors,” he remarked, “remove supposed ‘red herring’ measures of sentience precisely because they are present in a group of organisms that they’ve a priori determined are non-sentient. Theirs is a circular argument which is not based on evidence but simply a prejudice, namely the lack of a nervous system.”
Nic is a neuroscientist who contends that all attributions of cognition (i.e., mental actions), including sentience, are always inferred based on embodied behaviours, including verbal self-report in humans. He says, “If felt states in humans and other animals are always inferred, why is the same leap from observable behaviour to inferred sentience not afforded to other organisms, including plants?”
I want to know how he differentiates between simple reflexes and conscious behaviour. “Behaviours are fundamentally cognitive because they are goal-directed, anticipatory, flexible, and adaptive. These qualities are unlike simple reflexes, which are comparatively rigid, typically inborn, and do not require any accompanying mental action.”
I wonder, does a being require a neural substrate to be sentient? “Not at all. A function is said to be substrate-independent when it can be achieved without the contingency of a particular material or physical medium. Computation, for example, can be implemented in many ways by machines and living organisms alike. It is quite possible that felt states can be achieved in multiple ways and by many different biological substrates.”
After a most stimulating morning Nic took me on a tour of his lab where he introduced me to his wife, Nirosha Murugan, who is also a professor at WLU. These two young scientists are doing incredible research on cancer and embodied and bioengineered tissues to model neural diseases. I would not be surprised if they receive the Nobel eventually.
Nic did postgrad work at Tufts university in Boston. One of his mentors was Michael Levin, Distinguished Professor of Biology and Director of the Allen Discovery Center. Prof. Levin conducts research at the intersection of developmental biology, computer science, and behavioural science. In my opinion, he is one of the most brilliant scientists alive today. A few years ago, at the end of a long conversation with him, I asked what does being human mean to him. His answer still rings in my ears, “being human is to have moral concern and compassion for every being.”
I suggest we should keep this in mind when we consider the sentience and welfare of animals, including humans.

"Be resilient in the face of adversity. Remember that setbacks are temporary and you have the strength to overcome them....
07/30/2024

"Be resilient in the face of adversity. Remember that setbacks are temporary and you have the strength to overcome them."

"Communicate openly and honestly with others. Clear communication is essential for building strong relationships."
07/30/2024

"Communicate openly and honestly with others. Clear communication is essential for building strong relationships."

"Practice gratitude daily and focus on the positives in your life. Gratitude can help shift your perspective and increas...
07/30/2024

"Practice gratitude daily and focus on the positives in your life. Gratitude can help shift your perspective and increase happiness."

"Embrace change and see challenges as opportunities for growth. Adaptability is a valuable skill in today's fast-paced w...
07/30/2024

"Embrace change and see challenges as opportunities for growth. Adaptability is a valuable skill in today's fast-paced world."

"Stay true to yourself and never compromise your values. Authenticity is key to living a fulfilling life."
07/30/2024

"Stay true to yourself and never compromise your values. Authenticity is key to living a fulfilling life."

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