Holy shiitake mushrooms.
Attention, citizens. Allow me to introduce you to Marco Lobregat.
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Holy shiitake mushrooms.
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Six-and-a-half years ago I was officially cured of brain cancer — specifically, a glioblastoma multiforme, the most lethal of brain tumors. GBM, as it’s known, has a median survival rate of one to two years.
According to the Journal of Neuroepidemiology, a “population-based cure is thought to occur when a population’s risk of death returns to that of the normal population, and in GBM, that is thought to occur after 10 years.”
Did I jump up and shout hallelujah? Throw a party? No. I’ve met too many people with a GBM who don’t make it past two years. I’ve met too many of their family members whose lives precariously balance on the hope of each new clinical trial, on the outcome of each successive MRI.
There is also this: throughout the years I’ve lived with the diagnosis, I haven’t put much stock in statistics, neither when I got my diagnosis sixteen years ago nor since. Still, my non-reaction got me thinking. How unorthodox was my wilful oblivion? Had it worked for others coping with a serious illness?
Whatever the case, there was also the possibility that I had just gotten lucky: a few inches to the left, and it would have been a different story. Or, as my radiation oncologist maintains, I had a brilliant surgeon, one who, my brother-in-law reported, told my family that he’d never performed a cleaner resection — no mean feat, considering the finger-like tentacles that make a GBM difficult to remove. Maybe the radiation and chemotherapy treatments had stopped the cancer from spreading.
Or maybe, what I did in addition to my treatments — the coping strategies I adopted — are worth sharing. With the caveat that there is no-one-size-fits-all approach to contending with the diagnosis of a serious illness, here are three.
1. Lies, Damned Lies, and Statistics
When, in August 1998, I learned I had a brain tumor and, two days later, heard the words “glioblastoma multiforme,” I knew it wasn’t good. Simply when uttered aloud, those words had a certain sinister ring to them. And, of course, there’s the median survival rate of one to two years.
I didn’t know that. I didn’t need to. All I had to do was look at the shock that froze the faces of my sister and brother-in-law, both physicians. At that moment, I asked them not to tell me my prognosis.
There is no way of knowing whether my decision to keep myself in the dark as to my prognosis figured in my survival. That said, my sense is that certain information cannot be unlearned, particularly in someone, like me, whose world, suddenly and without warning, had been overturned, particularly in anyone, like me, in such a fragile state.
One to two years to live, in other words, would have been seared into my mind. The clock would have started ticking.
Evolutionary biologist Stephen Jay Gould had a far more refined reproach. In July 1982, as he recounts in his 1985 essay “The Median Isn’t the Message,” he learned he was suffering from abdominal mesothelioma, a rare and toxic cancer usually associated with exposure to asbestos, with a median survival of eight months after discovery.
The news was devastating. But then Gould began doing some digging. As someone trained in statistics, he distinguished median survival, a measure commonly used to express survival rates, as the amount of time after which 50% of the patients have died and 50% have survived.
In other words, a median survival rate of eight months didn’t mean he had eight months to live. Given his relative youth — he was forty — the superlative medical treatment he knew he would receive, and his generally “sanguine” attitude, it meant there was no reason he could not be among the latter 50%. Above all, he recognized the near impossibility at diagnosis of knowing whether any individual will place to the left of the median — that is to say, before the eight months for his particular illness — or the right, after the eight months.
This was where he found solace. With his particular makeup, he could imagine himself surviving far out along the right of the median. And that’s precisely what he did. Following surgery and experimental chemotherapy, he lived twenty more years before dying, in 2002, at the age of sixty, from a lung cancer unrelated to his original disease.
2. The Unsung Benefits of Denial
I remember the first time I walked into an oncology ward. I saw the gray skin, the eyes the color of dull pennies, the puffy features. I saw the face of cancer. And then, to protect myself from the fear of becoming one of them, I looked away. I wanted no part of it. During chemotherapy treatments, I had myself treated in a small alcove separated from the main ward. For radiation, I kept my eyes peeled on a random magazine in the waiting room to prevent association with anyone else undergoing treatment there.
My mission was simple: to view myself not as an inhabitant in the world of cancer but as someone who happened to be in treatment for cancer but would continue, to the extent possible, to go about the routines of daily living in the land of the well.
Naturally, if “neither the sun nor death can be looked at with a steady eye,” as the French author La Rochefoucauld had it, neither is its opposite true. There were days when I lacked the strength to shield myself from the glaring reality of my situation. But those days were the exception.
It wasn’t the form of denial that Anna Freud described as an unconscious defense against painful and overwhelming aspects of external reality. That denial has been generally viewed as a pathological, ineffective defense mechanism.
Even an article on the Mayo Clinic website, while acknowledging that “short-term denial … gives your mind the opportunity to unconsciously absorb shocking or distressing information at a pace that won’t send you into a psychological tailspin,” warns that “denial should only be a temporary measure — it won’t change the reality of the situation” and counsels those stuck in the denial phase to consider talking to a mental health provider.
Of course, the kind of denial to which the Mayo Clinic refers is a denial that one has a disease, leading the patient to refuse treatment. But recent studies propose shifting the lens on the concept of denial—specifically, as an adaptive strategy in meeting the impact of the disease.
A review in the Journal of Psycho-Oncology exploring denial in cancer patients found that “denial was related to improved psychological functioning.” Those patients deployed “active strategies of realizing that one has cancer, but choosing not to let the illness control their lives, trying to brush the illness aside, and instead create a positive outlook.”
Ruth McCorkle, a pioneer in oncology nursing and professor of epidemiology at Yale, had this take: “Some patients compartmentalize their disease,” she recently told me. “It’s a way to shield themselves from paralyzing fear and at the same time remain functional.”
3. Practicing Denial As An Adaptive Strategy
In view of his positive outcome, let’s return to Gould’s essay — specifically, the reply from Sir Peter Medawar, his personal scientific guru and a Nobelist in immunology, when he questioned him on the best prescription for success against cancer. “A sanguine personality,” Sir Peter ruddily replied.
That was in keeping with Gould’s thinking. “In general,” he wrote, “those with positive attitudes, with a strong will and purpose for living, with commitment to struggle, with an active response to aiding their own treatment and not just a passive acceptance of anything doctors say, tend to live longer.”
McCorkle went further. “It’s about continuing to go about your routine. It’s choosing not to say I can no longer do this because I have cancer or even why should I continue to do this as someone with cancer and instead saying ‘why not try to do what I can?’ It’s about asserting control over circumstances.”
In my case, I adopted a maxim from my high school cross-country coach. When facing a seemingly insurmountable challenge, break it down into manageable distances, he’d say.
In other words, set achievable goals each day. Walking, for example. Walk 500 steps or, if you’re feeling a bit worn down, 100 steps, or even 50. Memorize a poem. If you’re not up to a whole poem, memorize one line. Or two. Draw a picture, or an outline of a picture. Work on a crossword puzzle. Try solving one clue. If you’re not up to more, put it aside.
There’s a fluidity to this regimen. The one essential: make a commitment to do what you choose as your activities every day, even if it’s just a pale approximation of what you might do if you were entirely well.
Why? Because, as McCorkle suggested, it’s a way of compartmentalizing your disease. It’s a way of creating your own sustainable reality within your self-imposed oblivion.
References
Courneya KS, Mackey JR, & Jones LW (2000). Coping with cancer: can exercise help? The Physician and sportsmedicine, 28 (5), 49-73 PMID: 20086640
Gould, Stephen Jay (1985). The Median Isn’t the Message. Accessed online 29 April 2015.
Smoll NR, Schaller K, & Gautschi OP (2012). The cure fraction of glioblastoma multiforme. Neuroepidemiology, 39 (1), 63-9 PMID: 22776797
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via Brain Blogger Read More Here..This is part of a two-week healthy meal plan that will make you feel like your very best self. Don’t jump into the middle — start at the beginning here.
Lauren Zaser / Justine Zwiebel / BuzzFeed
BuzzFeed Life's Clean Eating Challenge is a two-week plan that's all about eating real food in order to feel great and have more energy. The food is low-carb and gluten-free with an emphasis on lean protein, healthy fats, and lots of fresh produce. There's no processed food allowed; every meal is homemade.
It's important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.
LINK: Click here for a printable version of all the Clean Eating Challenge recipes.
Meet Aeroshot, a lemon-lime flavored caffeine powder you inhale through a fit-in-your-pocket plastic container. First lawsuit from a caffeine-induced coma in 1…2…3…
Via
Save yourself the extra charge and make at home.
This is part of a two-week healthy meal plan that will make you feel like your very best self. Don’t jump into the middle — start at the beginning here.
Lauren Zaser / Justine Zwiebel / BuzzFeed
BuzzFeed Life's Clean Eating Challenge is a two-week plan that's all about eating real food in order to feel great and have more energy. The food is low-carb and gluten-free with an emphasis on lean protein, healthy fats, and lots of fresh produce. There's no processed food allowed; every meal is homemade.
It's important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.
***Before you start Day 1, check this post and make sure you did the prep: Bought your groceries and put the meat and bananas in the freezer.***
LINK: Click here for a printable version of all the Clean Eating Challenge recipes.
Cookie dough oatmeal is definitely worth waking up for.
With chopped walnuts, maple syrup, and brown sugar. More here.
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Pestoooohmygod. Recipe here.
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Step up your French toast game. Find it here.
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Must. Have. Now. Recipe here.
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The ultimate weekend eat.
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Plus: optional cheats to make them even easier. Lazy cakes, here we come.
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Knowledge is power: the power to eat more cheese.
You can zoom in to see more of the chart and get a poster of it here.
Get more info on each kind of cheese here.
This handy chart was scanned from Martha Stewart Living; you can bookmark the slideshow version here.
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Unless you’ve been living under a rock, you don’t need to be told about the relaxing effects of meditation. The practitioners vouch for it; and those who don’t, do not dispute it either. Those in the Far East have known for centuries that meditating brings mental peace and spiritual bliss. Now scientists claim that meditation can even alter the brain’s chemistry and functionality.
Over the years, neuroscientists have carried out brain imaging tests on long-term practitioners of meditation, including several Tibetan monks. According to the results of these studies, not only sustained meditative practices but also short-term meditation can produce profound physical, biochemical, and functional changes in the brain.
The Dalai Lama, Meditation, and the Neuroplasticity of the Brain
The slew of research studies into the neural effects of meditation is believed to have been influenced by His Holiness the Dalai Lama. Buddhists have a long tradition of intensive meditation. The Dalai Lama sent some of his most accomplished meditation practitioners to the University of Wisconsin to have their meditating brains probed into by neuroscientist Richard Davidson. What followed was a revolutionary experiment that eventually proved the phenomenon of “neuroplasticity” – the ability of the human brain to continuously evolve structurally and functionally.
Davidson conducted his experiment on two groups of subjects. The Dalai Lama’s disciples had undergone extensive meditation training for 5,000-10,000 hours, spanning periods between 15 and 40 years. The other group consisted subjects who had no prior experience with meditation but were made to go through a week-long meditation training session before the experiment.
The brain scan and EEG results of these two groups showed that the monks had greater gamma wave activity in their brains than the non-meditating subjects. The non-meditating subjects, however, recorded a slight increase in gamma wave activity in their brains after undergoing the meditation training.
The Role of Gamma Waves
Electrical activity in the brain manifests as waves. These waves have different frequencies, and at greater than 40 Hertz, gamma waves have some of the highest frequencies of all brain waves. High-frequency gamma waves have frequencies greater than 80 Hertz. Gamma wave activity is associated with higher mental processes like thinking, cognition, and memory formation and recall.
Sustained meditative practices can result in improved brain functionality by increasing the gamma wave activity. Here’s how:
When nerve cells “fire” synchronously, there is improved communication between the different regions of the brain. This aids higher mental processes. High gamma wave activity in the brain indicates thousands of neural cells are firing in unison and sending out signals to different parts of the brain at great speeds. Synchronized neural activity not only improves cognitive functioning but also keeps the brain active and energized to prevent age-related neural degeneration.
According to one study published this year, the brains of long-term meditation practitioners can produce very high frequency gamma waves, ranging between 100 and 245 Hertz. In particular, the increased gamma wave activity is seen in areas of the brains involved in monitoring (dorso-lateral prefrontal cortex), focused attentiveness (superior frontal sulcus, intraparietal sulcus, and the supplementary motor region), and engaging attention (visual cortex). These areas of the brain are associated with awareness and attention that are crucial to perform higher mental tasks like learning new skills. The studies indicate that long-term meditation practice improves attention in the practitioners that translates into more efficient learning.
Another recent study has reported that long-term meditation practitioners are generally able to process information more efficiently than non-practitioners.
Researchers have found that the ability to attend to a task with full focus is also greater in long-term meditation practitioners than novices because the former show less activity in the amygdala region in response to distracting sounds. This finding suggests that advanced meditation practitioners have greater control over how they react to emotions rising within them. Emotionally reactive behavior hampers steady concentration.
The Long-Term Effects of Meditation
The above-mentioned experiments were conducted on subjects while they were meditating. But those who have just made the foray into meditation or are contemplating embarking on the journey would be pleased to know that the effects of meditation continue well after they get up from their mats and change out of their robes!
It was recently demonstrated that experienced meditation practitioners exhibit higher gamma wave activity in the parietal-occipital region of the brain even when they are asleep. This proves that long-term meditation alters the pattern of spontaneous activity in the brain and the effects are long-lasting. This is one of the seminal studies on the neuroplasticity of the brain.
Implications of the Meditation Studies
Neuroscientists have brought into the limelight the benefits of meditation that Eastern seers, mystics, and monks knew from time immemorial. But the discovery of the phenomenon of neuroplasticity of the brain has turned everything neuroscientists believed about the workings of the brain on its head (pun not intended). Earlier scientists believed the neural connections become fixed when an individual reaches adulthood and remain so throughout his life. The connections that get lost due to any trauma or a disease can never be replaced. Fortunately, they have been proved wrong.
The concept of neuroplasticity of the brain and the effects of meditation give hope to countless victims of traumatic brain injury or those suffering from potentially debilitating psychological conditions like ADHD. These people can now dream of restoring the connections in their brains, rediscovering memories, and re-learning the skills they had forgotten. Educationists, teachers, and parents can consider introducing children to meditative practices at a young age. In fact, child psychologists and school counselors can explore meditation as a way to help children with learning disabilities acquire new skills and apply these successfully.
Meditation is an ancient Eastern practice, and it seems that Tibetan monks living in secluded monasteries high up in the mountains had decoded the secrets of the human brain long before EEGs and MRIs came along.
References
Brefczynski-Lewis, J., Lutz, A., Schaefer, H., Levinson, D., & Davidson, R. (2007). Neural correlates of attentional expertise in long-term meditation practitioners Proceedings of the National Academy of Sciences, 104 (27), 11483-11488 DOI: 10.1073/pnas.0606552104
Davidson RJ, & Lutz A (2008). Buddha’s Brain: Neuroplasticity and Meditation. IEEE signal processing magazine, 25 (1), 176-174 PMID: 20871742
Ferrarelli, F., Smith, R., Dentico, D., Riedner, B., Zennig, C., Benca, R., Lutz, A., Davidson, R., & Tononi, G. (2013). Experienced Mindfulness Meditators Exhibit Higher Parietal-Occipital EEG Gamma Activity during NREM Sleep PLoS ONE, 8 (8) DOI: 10.1371/journal.pone.0073417
Hauswald, A., Übelacker, T., Leske, S., & Weisz, N. (2015). What it means to be Zen: Marked modulations of local and interareal synchronization during open monitoring meditation NeuroImage, 108, 265-273 DOI: 10.1016/j.neuroimage.2014.12.065
Kim, D., Rhee, J., & Kang, S. (2014). Reorganization of the brain and heart rhythm during autogenic meditation Frontiers in Integrative Neuroscience, 7 DOI: 10.3389/fnint.2013.00109
Moran, L., & Hong, L. (2011). High vs Low Frequency Neural Oscillations in Schizophrenia Schizophrenia Bulletin, 37 (4), 659-663 DOI: 10.1093/schbul/sbr056
Tang, Y., Ma, Y., Fan, Y., Feng, H., Wang, J., Feng, S., Lu, Q., Hu, B., Lin, Y., Li, J., Zhang, Y., Wang, Y., Zhou, L., & Fan, M. (2009). Central and autonomic nervous system interaction is altered by short-term meditation Proceedings of the National Academy of Sciences, 106 (22), 8865-8870 DOI: 10.1073/pnas.0904031106
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