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Extroverts Prefer Plains, Introverts Like Mountains
There's a very curious link between topography and personality.
People who live in mountainous U.S. states are more introverted than their fellow Americans in the flatter states. That curious link between topography and personality is proposed by a recent article in the Journal of Research in Personality.
The article, titled “Personality and Geography: Introverts Prefer Mountains," contains a fascinating graph, linking elevation difference to large-scale personality data from all 50 states and D.C.
States on the left of the graph are flatter than states on the right; states at the bottom have relatively more introverts than states at the top of the graph. Alaska, by far the most mountainous state, is among the most introverted — only preceded by Maryland and New Hampshire (which are, however, much less incidented). North Dakota, America's most extroverted state, is also one of its flatter ones. Extroversion runners-up Wisconsin and D.C. are almost pancake-flat too.
The graph does not explain whether people become introverted in a mountain state, or flat-state introverts have a tendency to head for the hilly parts of the country. The old nature versus nurture debate, in other words. But in a very strange context.
Full article here in the Journal of Research in Personality. Many thanks to Mark Feldman, who saw it mentioned here on The Washington Post's Wonkblog.
Strange Maps #732
Got a strange map? Let me know at strangemaps@gmail.com.
How tiny bioelectronic implants may someday replace pharmaceutical drugs
Scientists are using bioelectronic medicine to treat inflammatory diseases, an approach that capitalizes on the ancient "hardwiring" of the nervous system.
24 February, 2021
Left: The vagus nerve, the body's longest cranial nerve. Right: Vagus nerve stimulation implant by SetPoint Medical.
Credit: Adobe Stock / SetPoint Medical
Sponsored by Northwell Health
- Bioelectronic medicine is an emerging field that focuses on manipulating the nervous system to treat diseases.
- Clinical studies show that using electronic devices to stimulate the vagus nerve is effective at treating inflammatory diseases like rheumatoid arthritis.
- Although it's not yet approved by the US Food and Drug Administration, vagus nerve stimulation may also prove effective at treating other diseases like cancer, diabetes and depression.
<p>Could a tiny electronic device treat some diseases more safely and effectively than pharmaceutical medicines?</p><p>For Kelly Owens, the answer was clear. She spent more than a decade suffering from Crohn's disease, a chronic inflammatory bowel disease that left her with severe arthritis in her joints. The pain forced her to use a cane, sometimes a wheelchair. She tried more than 20 medications and racked up more than $1 million in medical bills, but her condition didn't improve.</p><p>A physician told Owens and her husband that they shouldn't have children, and that she'd have to take steroids for life.</p><p>Then Owens turned to bioelectronic medicine. She reached out to Dr. Kevin Tracey, a pioneer in the field and president and CEO of the Feinstein Institutes for Medical Research in New York. Soon after, Owens and her husband moved to Amsterdam to participate in a clinical trial involving a relatively new bioelectronic approach to treat inflammation.</p><p>Doctors implanted a small electronic device in her chest that stimulated her vagus nerve, the body's longest cranial nerve. After two weeks, Owens didn't need the cane or wheelchair. Soon she was jogging on a treadmill.</p><p>A growing body of research within bioelectronic medicine shows it's possible to treat diseases by manipulating the nervous system. The field is essentially a fusion of neuroscience, molecular biology and neurotechnology. Dr. Tracey and his colleagues think the field may someday replace or supplement many pharmaceutical drugs used to treat major diseases, including cancer and Alzheimer's.</p><p>But how? The answer centers on how the nervous system controls molecular processes in the body.</p>
<blockquote>...the most revolutionary aspect of bioelectronic medicine, according to Dr. Tracey, is that approaches like vagus nerve stimulation wouldn't come with harmful and potentially deadly side effects, as many pharmaceutical drugs currently do.</blockquote>
The nervous system’s ancient reflexes
<p>You accidentally place your hand on a hot stove. Almost instantaneously, your hand withdraws.</p><p>What triggered your hand to move? The answer is <em>not</em> that you consciously decided the stove was hot and you should move your hand. Rather, it was a reflex: Skin receptors on your hand sent nerve impulses to the spinal cord, which ultimately sent back motor neurons that caused your hand to move away. This all occurred before your "conscious brain" realized what happened.</p><p>Similarly, the nervous system has reflexes that protect individual cells in the body.</p><p>"The nervous system evolved because we need to respond to stimuli in the environment," said Dr. Tracey. "Neural signals don't come from the brain down first. Instead, when something happens in the environment, our peripheral nervous system senses it and sends a signal to the central nervous system, which comprises the brain and spinal cord. And then the nervous system responds to correct the problem."</p><p>So, what if scientists could "hack" into the nervous system, manipulating the electrical activity in the nervous system to control molecular processes and produce desirable outcomes? That's the chief goal of bioelectronic medicine.</p><p>"There are billions of neurons in the body that interact with almost every cell in the body, and at each of those nerve endings, molecular signals control molecular mechanisms that can be defined and mapped, and potentially put under control," Dr. Tracey said in a <a href="https://www.youtube.com/watch?v=AJH9KsMKi5M" target="_blank">TED Talk</a>.</p><p>"Many of these mechanisms are also involved in important diseases, like cancer, Alzheimer's, diabetes, hypertension and shock. It's very plausible that finding neural signals to control those mechanisms will hold promises for devices replacing some of today's medication for those diseases."</p><p>How can scientists hack the nervous system? For years, researchers in the field of bioelectronic medicine have zeroed in on the longest cranial nerve in the body: the vagus nerve.</p><blockquote>What's more, clinical trials show that vagus nerve stimulation not only "shuts off" inflammation, but also triggers the production of cells that promote healing.</blockquote>
The vagus nerve
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTYyOTM5OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0NTIwNzk0NX0.UCy-3UNpomb3DQZMhyOw_SQG4ThwACXW_rMnc9mLAe8/img.jpg?width=1245&coordinates=0%2C0%2C0%2C0&height=700" id="09add" class="rm-shortcode" data-rm-shortcode-id="f38dbfbbfe470ad85a3b023dd5083557" data-rm-shortcode-name="rebelmouse-image" data-width="1245" data-height="700" />Electrical signals, seen here in a synapse, travel along the vagus nerve to trigger an inflammatory response.
Credit: Adobe Stock via solvod
<p>The vagus nerve ("vagus" meaning "wandering" in Latin) comprises two nerve branches that stretch from the brainstem down to the chest and abdomen, where nerve fibers connect to organs. Electrical signals constantly travel up and down the vagus nerve, facilitating communication between the brain and other parts of the body.</p><p>One aspect of this back-and-forth communication is inflammation. When the immune system detects injury or attack, it automatically triggers an inflammatory response, which helps heal injuries and fend off invaders. But when not deployed properly, inflammation can become excessive, exacerbating the original problem and potentially contributing to diseases.</p><p>In 2002, Dr. Tracey and his colleagues discovered that the nervous system plays a key role in monitoring and modifying inflammation. This occurs through a process called the <a href="https://www.nature.com/articles/nature01321" target="_blank" rel="noopener noreferrer">inflammatory reflex</a>. In simple terms, it works like this: When the nervous system detects inflammatory stimuli, it reflexively (and subconsciously) deploys electrical signals through the vagus nerve that trigger anti-inflammatory molecular processes.</p><p>In rodent experiments, Dr. Tracey and his colleagues observed that electrical signals traveling through the vagus nerve control TNF, a protein that, in excess, causes inflammation. These electrical signals travel through the vagus nerve to the spleen. There, electrical signals are converted to chemical signals, triggering a molecular process that ultimately makes TNF, which exacerbates conditions like rheumatoid arthritis.</p><p>The incredible chain reaction of the inflammatory reflex was observed by Dr. Tracey and his colleagues in greater detail through rodent experiments. When inflammatory stimuli are detected, the nervous system sends electrical signals that travel through the vagus nerve to the spleen. There, the electrical signals are converted to chemical signals, which trigger the spleen to create a white blood cell called a T cell, which then creates a neurotransmitter called acetylcholine. The acetylcholine interacts with macrophages, which are a specific type of white blood cell that creates TNF, a protein that, in excess, causes inflammation. At that point, the acetylcholine triggers the macrophages to stop overproducing TNF – or inflammation.</p><p>Experiments showed that when a specific part of the body is inflamed, specific fibers within the vagus nerve start firing. Dr. Tracey and his colleagues were able to map these relationships. More importantly, they were able to stimulate specific parts of the vagus nerve to "shut off" inflammation.</p><p>What's more, clinical trials show that vagus nerve stimulation not only "shuts off" inflammation, but also triggers the production of cells that promote healing.</p><p>"In animal experiments, we understand how this works," Dr. Tracey said. "And now we have clinical trials showing that the human response is what's predicted by the lab experiments. Many scientific thresholds have been crossed in the clinic and the lab. We're literally at the point of regulatory steps and stages, and then marketing and distribution before this idea takes off."<br></p>The future of bioelectronic medicine
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTYxMDYxMy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNjQwOTExNH0.uBY1TnEs_kv9Dal7zmA_i9L7T0wnIuf9gGtdRXcNNxo/img.jpg?width=980" id="8b5b2" class="rm-shortcode" data-rm-shortcode-id="c005e615e5f23c2817483862354d2cc4" data-rm-shortcode-name="rebelmouse-image" data-width="2000" data-height="1125" />Vagus nerve stimulation can already treat Crohn's disease and other inflammatory diseases. In the future, it may also be used to treat cancer, diabetes, and depression.
Credit: Adobe Stock via Maridav
<p>Vagus nerve stimulation is currently awaiting approval by the US Food and Drug Administration, but so far, it's proven safe and effective in clinical trials on humans. Dr. Tracey said vagus nerve stimulation could become a common treatment for a wide range of diseases, including cancer, Alzheimer's, diabetes, hypertension, shock, depression and diabetes.</p><p>"To the extent that inflammation is the problem in the disease, then stopping inflammation or suppressing the inflammation with vagus nerve stimulation or bioelectronic approaches will be beneficial and therapeutic," he said.</p><p>Receiving vagus nerve stimulation would require having an electronic device, about the size of lima bean, surgically implanted in your neck during a 30-minute procedure. A couple of weeks later, you'd visit, say, your rheumatologist, who would activate the device and determine the right dosage. The stimulation would take a few minutes each day, and it'd likely be unnoticeable.</p><p>But the most revolutionary aspect of bioelectronic medicine, according to Dr. Tracey, is that approaches like vagus nerve stimulation wouldn't come with harmful and potentially deadly side effects, as many pharmaceutical drugs currently do.</p><p>"A device on a nerve is not going to have systemic side effects on the body like taking a steroid does," Dr. Tracey said. "It's a powerful concept that, frankly, scientists are quite accepting of—it's actually quite amazing. But the idea of adopting this into practice is going to take another 10 or 20 years, because it's hard for physicians, who've spent their lives writing prescriptions for pills or injections, that a computer chip can replace the drug."</p><p>But patients could also play a role in advancing bioelectronic medicine.</p><p>"There's a huge demand in this patient cohort for something better than they're taking now," Dr. Tracey said. "Patients don't want to take a drug with a black-box warning, costs $100,000 a year and works half the time."</p><p>Michael Dowling, president and CEO of Northwell Health, elaborated:</p><p>"Why would patients pursue a drug regimen when they could opt for a few electronic pulses? Is it possible that treatments like this, pulses through electronic devices, could replace some drugs in the coming years as preferred treatments? Tracey believes it is, and that is perhaps why the pharmaceutical industry closely follows his work."</p><p>Over the long term, bioelectronic approaches are unlikely to completely replace pharmaceutical drugs, but they could replace many, or at least be used as supplemental treatments.</p><p>Dr. Tracey is optimistic about the future of the field.</p><p>"It's going to spawn a huge new industry that will rival the pharmaceutical industry in the next 50 years," he said. "This is no longer just a startup industry. [...] It's going to be very interesting to see the explosive growth that's going to occur."</p>
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Popular
Smart vultures never, ever cross the Spain-Portugal border. Why?
The first rule of Vulture Club: stay out of Portugal.
23 February, 2018
The first rule of Vulture Club: stay out of Portugal. (Image: Eneko Arrondo)
Surprising Science
So you're a vulture, riding the thermals that rise up over Iberia. Your way of life is ancient, ruled by needs and instincts that are way older than the human civilization that has overtaken the peninsula below, and the entire planet.
<p></p><p>But that doesn't mean you're oblivious to change. Survival means being flexible, wary of new dangers and open to new opportunities. In this case, it means being aware of a strange thing the humans call a 'border', more specifically the one between Spain and Portugal. </p> <p></p><p>That border may be an arbitrary and artificial line, but as a vulture who's with the survival-of-the-cleverest programme, you know better than to stray west of it. Why? Because all the good carcasses are in the east, on the so-called 'Spanish' side. </p> <p></p><p>These two maps track the movement of two species of vulture native to the Iberian peninsula: the griffon vulture (<em>Gyps fulvus</em>) on the left, the black vulture (<em>Aegypius monachus</em>) on the right. And while vultures of either (or any) kind can fly hundreds of miles in search of carrion to eat, it is clear that the specimens tracked avoid Portuguese territory like the plague.</p> <p></p><p>In fact, both tracking maps are pretty good at revealing exactly where the Spanish-Portuguese border is. How's that? No, vultures have no concept of political geography. And the climate, topography, and ecosystems on either side of the border are pretty much the same.</p> <p></p><p>But these birds know their carcasses. In 2001, an EU directive aimed at curbing mad cow disease mandated the immediate burial or incineration of cattle found dead in the fields. Spain—home to 90% of Europe's carrion bird population—abandoned the measure a few years later, but it's still on the books in Portugal. </p> <p></p><p>For two to three years, researchers used GPS trackers to record the movements of 60 griffon vultures and 11 black vultures, showing that they rarely ventured into Portugal. Only 13 of all vultures studied flew over into Portuguese territory during the course of the study. Unsurprisingly, vulture numbers in Portugal are low, and local populations are on the brink of extinction. </p> <p></p><p><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8xODI0MTUzNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0MjQxMDYxNH0.xPz2Il8wUyNVfP8avG2UUttuKdai0qoFWIJ7ofpwi4g/img.jpg?width=980" id="34a67" class="rm-shortcode" data-rm-shortcode-id="0cdf0baa46ca6c1f2eb2dbd82a36002c" data-rm-shortcode-name="rebelmouse-image"><br><em>Map found <a href="https://elpais.com/elpais/2018/02/15/ciencia/1518707418_741915.html" target="_blank">here</a> in </em><a href="https://elpais.com/" target="_blank">El Pais</a><em>.</em></p> <p></p><p><strong>Strange Maps #887</strong></p> <p></p><p><em>Got a strange map? Let me know at</em> <a href="mailto:strangemaps@gmail.com" target="_blank">strangemaps@gmail.com</a>. </p>
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Best. Science. Fiction. Show. Ever.
"The Expanse" is the best vision I've ever seen of a space-faring future that may be just a few generations away.
26 February, 2021
Credit: "The Expanse" / Syfy
13-8
- Want three reasons why that headline is justified? Characters and acting, universe building, and science.
- For those who don't know, "The Expanse" is a series that's run on SyFy and Amazon Prime set about 200 years in the future in a mostly settled solar system with three waring factions: Earth, Mars, and Belters.
- No other show I know of manages to use real science so adeptly in the service of its story and its grand universe building.
<div><br></div>
<p>Yeah, yeah, yeah, I know: <em>Best science fiction show ever. </em>That is a pretty audacious claim and it means I've got some explaining to do. But with 58.5 years of nerdom behind me, including years of watching "Star Trek", "UFO", "Space 1999", "Battlestar Galactica" (the original one that sucked except for the special effects), "Stargate", "The X-Files", "Farscape", "Battlestar Galactica" (the new one that didn't suck) and Firefly I have seen a thing or two concerning science fiction on TV. That's why I'm here ready to stand my ground and proclaim for all nerdom to hear…</p>
<p>"<a href="https://www.amazon.com/dp/B08MMJTJSH" target="_blank" rel="noopener noreferrer">The Expanse</a>" is the greatest science fiction TV show ever. EVER!</p>
<p>For those of you who don't know, "The Expanse" is a series that's run on SyFy and Amazon Prime set about 200 years in the future in a mostly settled solar system (slight spoiler alerts follow). Based on an <a href="https://www.goodreads.com/series/56399-the-expanse" target="_blank" rel="noopener noreferrer">amazing book series</a> by <a href="https://twitter.com/AbrahamHanover" target="_blank" rel="noopener noreferrer">SA Corey</a>, in this future there are three major political factions in constant conflict with each other. First, there is Earth which remains powerful but is stretched thin by climate change and overpopulation. Then there is Mars, a former colony of Earth, that's now an independent militaristic republic whose technology generally outpaces that of humanity's homeworld. The final faction is "The Belt" which refers to the asteroids and moons of the giant planets. Belters are resource extractors, and they are the oppressed underclass. After generations living on ships and in low-gravity environments, their bodies have changed, making it impossible for many of them to handle the crush of gravity on the inner planets. </p>
<p>The story begins with all three factions at each other's throats. Mars and Earth are in the midst of a long cold war that, occasionally, turns <a href="https://expanse.fandom.com/wiki/Vesta_Blockade" target="_blank" rel="noopener noreferrer">hot</a>. What Earth and Mars have in common, however, is keeping their boot on the neck of the Belters who are, themselves, poised for bloody rebellion. This simmering political, social and military conflict would be enough for a hundred episodes but it's into this pile of dynamite "The Expanse" drops an alien artifact that changes everything and propels the narrative.</p><p>Now, the individual elements in what I described above are not really that original. You can find many versions of them in many TV shows across many decades. So, what does "The Expanse" do with these elements that makes it so special? For me the excellence of the show manifests in three distinct ways: characters and acting; universe building; science.</p>
<blockquote>The level of attempted scientific realism in the show is wonderful, extending even to little details like how whiskey spirals out of its bottle due to the <a href="https://www.nationalgeographic.org/encyclopedia/coriolis-effect/" target="_blank" rel="noopener noreferrer">Coriolis effect</a> when poured on a rotating space station.</blockquote>
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY5MTc0OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0ODc0NzIyMn0.h3G9wanrr1lmk3itUpVAyj-fw_iuUkUvyFa7Oum86-M/img.jpg?width=980" id="d6dcc" class="rm-shortcode" data-rm-shortcode-id="2e1eacc6a1afa879c5c199aec589c06b" data-rm-shortcode-name="rebelmouse-image" data-width="1000" data-height="200" /><p>Let's start with characters and acting. No matter how good your science fiction ideas may be, you have to tell your stories through actors pretending to be characters interacting with each other. By its nature, science fiction shows can ask a lot of actors. They have to stare at green screens, pretending to be in awe of an alien mothership that won't get added till post-production CGI; or they dangle from wires emoting through a screen set in the weightlessness of space. It takes serious acting chops to maintain the gravity (or levity) that makes it all believable or better yet <em>relatable</em>. That's why the depth of performances in <em>The Expanse</em> is its best surprise. The recent season, for example, had actor <a href="https://www.imdb.com/name/nm4625680/" target="_blank">Dominique Tipper</a> killing it across three episodes as Belter engineer Naomi Nagata. Nagata is caught alone on a booby-trapped ship, exhausting herself trying to signal her friends to <em>not</em> attempt a rescue. It's a solo performance reminiscent of Tom Hanks' great work in "Castaway".<br></p><br>Across the seasons, other actors have also filled out their characters with an empathy that's comparable to anything else in any other genre on TV. <a href="https://twitter.com/ThomasJane" target="_blank">Thomas Jane's</a> detective Josephus Miller was an epic noir depiction of a man broken by circumstance but still moving towards something better. <a href="https://twitter.com/SAghdashloo" target="_blank" rel="noopener noreferrer">Shohreh Aghdashloo's</a> foul-mouthed UN leader Chrisjen Avasarala is a skilled politician who will kick your ass and save your world at the same time. And, perhaps best of all, is <a href="https://twitter.com/weschatham" target="_blank" rel="noopener noreferrer">Wes Chatham</a>'s Amos Burton. Born in the worst the streets can offer he became a killer then escaped to become a spaceship mechanic. Chatham plays Burton as simultaneously dangerous, kind, and slightly bewildered, always wanting to do the right thing if he just knew what that was. And don't even get me started on how good <a href="https://twitter.com/CaraGeeeee" target="_blank" rel="noopener noreferrer">Cara Gee</a> is as Belter captain Camina Drummer.
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY5MTc0OS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2NTgzOTgwMX0.7RtmTVSHBVO7lpWbIa3qx9bmpBi_qG58b6J_L-nGO0s/img.jpg?width=980" id="e8c48" class="rm-shortcode" data-rm-shortcode-id="2b0f8459f35eb2073d4ed2347f667a6d" data-rm-shortcode-name="rebelmouse-image" data-width="1000" data-height="200" /><p>Next, we come to what's called 'universe building' in science fiction. All the great acting needs a fully fleshed out, lived-in world to ground it. How, for example, do the trams work on a hollowed out, spinning asteroid like <a href="https://en.wikipedia.org/wiki/Ceres_(dwarf_planet)" target="_blank">Ceres</a> that's used as a space settlement? This isn't a physics question. Instead, it means if you arrived on Ceres, where would you find the tram station? What do the maps look like that would help you get around? These are the kind of details that fall both to the writers and the art department. Getting these details wrong means the world your show inhabits will either look cheesy or, worse, sterile, as if all your expensive sets never had anyone live in them.</p>
<p>Happily, everything in "The Expanse" looks lived in. Everything looks like part of an organic whole. The sets and scenes give us a world built by humans for human purposes even if it's a city built into the side of a Martian cliff. From visions of New York City under siege from climate change to the claustrophobic interiors of Belter ships (all webbing, ductwork and grimy computer screens), the universe of "The Expanse" is endlessly rich, interesting, and believable (<a href="https://twitter.com/donttrythis" target="_blank" rel="noopener noreferrer">Adam Savage</a> has a great set of <a href="https://www.youtube.com/watch?v=O2ICDTv3VJA" target="_blank" rel="noopener noreferrer">videos</a> on production design in "The Expanse").</p>
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY5MTc1MS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0NDEyNDg2Nn0.b7YJNl900W-P531IJDBt-a3sxieX3VdjuyhOVJU19PY/img.jpg?width=980" id="90aec" class="rm-shortcode" data-rm-shortcode-id="7630d221c2eadd637411ac089fb7c652" data-rm-shortcode-name="rebelmouse-image" data-width="1000" data-height="200" /><p>Finally, we come to the science, because, after all, this is science fiction. I am not one who demands that my science fiction always get the science right. What matters is that the writers create a self-consistent universe where whatever "science" is invoked remains constant as constraints imposed to provide obstacles and make the story work. But, to my joy, for the most part the "science" used in "The Expanse" is the science I teach in my <a href="https://www.sciencemag.org/news/2019/12/how-real-world-science-sets-expanse-apart-other-sci-fi-shows" target="_blank">physics</a> classes. For example, there is no imaginary "artificial gravity" babble. Instead, there is thrust gravity when the engines are on, accelerating spaceships. There is also spin gravity when you're on the inside of something rotating. Other than that, you are "on the float." Just like what will happen in real spaceships and space stations in the future.</p>
<p>The level of attempted scientific realism in the show is wonderful, extending even to little details like how whiskey spirals out of its bottle due to the <a href="https://www.nationalgeographic.org/encyclopedia/coriolis-effect/" target="_blank" rel="noopener noreferrer">Coriolis effect</a> when poured on a rotating space station. Most importantly, the writers use the real physics real people will really encounter in real space travel as a kind of extra character in the show. During space battles, as ships roll and pivot, Newton's first law (inertia) means unsecured tools are sent flying across the cabin. That makes them dangerous projectiles our brave heroes must dodge while fighting evil and advancing the storyline. It all makes my physicist's heart weep in gratitude.</p>
<p>Of course, not all the science in "The Expanse" is valid or accurate or correct. But that's OK. No other show I know of manages to use real science so adeptly in the service of its story and its grand universe building. I often rewatch episodes of "The Expanse" just to get a sense of "Oh yeah, that's how it might look." In a way, the show is the best vision I've ever seen of a space-faring future that may be just a few generations away.</p>
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY5MTc1OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNTc0OTQ1OX0.Enwz2n8tuWTiTJCUGhNZyKdFFMpIluc_gMiF81syppo/img.jpg?width=980" id="58949" class="rm-shortcode" data-rm-shortcode-id="19881167238be86e0db2bcae4e79f249" data-rm-shortcode-name="rebelmouse-image" data-width="970" data-height="546" />
Credit: "The Expanse" / Syfy
<p>Now, I get it if you don't agree with me. I love "Star Trek" and I thought "Battlestar Galactica" (the new one) was amazing and I do adore "The Mandalorian". They are all fun and important and worth watching and thinking about. And maybe you love them more than anything else. But when you sum up the acting, the universe building, and the use of real science where it matters, I think nothing can beat "The Expanse". And with a <a href="https://www.rottentomatoes.com/tv/the_expanse" target="_blank">Rotten Tomato</a> average rating of 93%, I'm clearly not the only one who feels this way.</p><p>Best.</p><p>Show.</p><p>Ever. </p>
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How exercise changes your brain biology and protects your mental health
Contrary to what some might think, the brain is a very plastic organ.
26 February, 2021
PRAKASH MATHEMA/AFP via Getty Images
Mind & Brain
As with many other physicians, recommending physical activity to patients was just a doctor chore for me – until a few years ago. That was because I myself was not very active.
<p> Over the years, as I picked up boxing and became more active, I got firsthand experience of positive impacts on my mind. I also started researching the <a href="https://theconversation.com/syrian-refugees-in-america-the-forgotten-psychological-wounds-of-the-stress-of-migration-96155">effects of dance and movement therapies</a> on trauma and anxiety in refugee children, and I learned a lot more about the neurobiology of exercise. </p><p>I am a <a href="https://www.starclab.org/members/arash-javanbakht">psychiatrist and neuroscientist </a>researching the neurobiology of anxiety and how our interventions change the brain. I have begun to think of prescribing exercise as telling patients to take their “exercise pills." Now knowing the importance of exercising, almost all my patients commit to some level of exercise, and I have seen how it benefits several areas of their life and livelihood. </p><p>We all have heard details on how exercise improves musculoskeletal, cardiovascular, metabolic and other aspects of health. What you may not know is how this happens within the brain.</p><iframe allowfullscreen="" frameborder="0" height="260" src="https://www.youtube.com/embed/BHY0FxzoKZE?wmode=transparent&start=0" width="440"></iframe><p> How exercise improves the brain.</p>
<h2>Brain biology and growth</h2><p>Working out regularly <a href="https://doi.org/10.3390/genes10090720" target="_blank" rel="noopener noreferrer">really does change the brain biology</a>, and it is not just "go walk and you will just feel better." Regular exercise, especially cardio, does change the brain. Contrary to what some may think, the brain is a very plastic organ. Not only are new neuronal connections formed every day, but also <a href="https://doi.org/10.1146/annurev.psych.093008.100359" target="_blank" rel="noopener noreferrer">new cells are generated</a> in important areas of the brain. One key area is the <a href="https://doi.org/10.4103/0972-2327.104323" target="_blank" rel="noopener noreferrer">hippocampus</a>, which is involved in learning and memory and regulating negative emotions.</p><p>A molecule called <a href="https://doi.org/10.3389/fncel.2019.00363" target="_blank" rel="noopener noreferrer">brain-derived neurotrophic factor</a> helps the brain produce neurons, or brain cells. A variety of aerobic and high-intensity interval training exercises <a href="https://doi.org/10.3390/genes10090720" target="_blank" rel="noopener noreferrer">significantly increase BDNF levels</a>. There is evidence from animal research that these changes are at <a href="https://doi.org/10.1111/j.1460-9568.2010.07508.x" target="_blank" rel="noopener noreferrer">epigenetic level</a>, which means these behaviors affect how genes are expressed, leading to changes in the neuronal connections and function.</p><p>Moderate exercise also seems to have <a href="https://doi.org/10.1152/japplphysiol.00164.2004" target="_blank" rel="noopener noreferrer">anti-inflammatory effects</a>, regulating the immune system and excessive inflammation. This is important, given the new insight neuroscience is gaining into the potential <a href="https://doi.org/10.1038/npp.2016.146" target="_blank" rel="noopener noreferrer">role of inflammation in anxiety and depression</a>.</p><p>Finally, there is evidence for the positive effects of exercise on the neurotransmitters – brain chemicals that send signals between neurons – dopamine and endorphins. Both of these are involved in <a href="https://doi.org/10.3390/genes10090720" target="_blank" rel="noopener noreferrer">positive mood and motivation</a>.</p>
<h2>Exercise improves clinical symptoms of anxiety and depression</h2><p>Researchers also have examined the effects of exercise on measurable brain function and symptoms of depression and anxiety. Exercise improves <a href="https://doi.org/10.1186/1744-9081-10-24" target="_blank" rel="noopener noreferrer">memory function</a>, cognitive performance and academic achievement. Studies also suggest regular exercise has a <a href="https://doi.org/10.1002/14651858.CD004366.pub5" target="_blank" rel="noopener noreferrer">moderate effect on depressive symptoms even comparable to psychotherapy</a>. For anxiety disorders, <a href="https://doi.org/10.1186/s12913-018-3313-5" target="_blank" rel="noopener noreferrer">this effect is mild to moderate in reducing anxiety symptoms</a>. In a study that I conducted with others among refugee children, we found a <a href="https://doi.org/10.1016/j.jaac.2019.07.007" target="_blank" rel="noopener noreferrer">reduction in symptoms of anxiety and PTSD among children</a> who attended eight to 12 weeks of dance and movement therapies.</p><p>Exercise could even potentially desensitize people to physical symptoms of anxiety. That is because of the similarity between bodily effects of exercise, specifically high-intensity exercise, and those of anxiety, including shortness of breath, heart palpitation and chest tightness. Also, by reducing baseline heart rate, exercise might lead to signaling of a <a href="https://pubmed.ncbi.nlm.nih.gov/31382769/" target="_blank" rel="noopener noreferrer">calmer internal physical environment</a> to the brain.</p><p>It is important to note that the majority of studies examined the effects of exercise in isolation and not in combination with other effective treatments of clinical anxiety and depression, such as psychotherapy and medication. For the same reason, I am not suggesting exercise as a replacement for necessary mental health care of depression or anxiety, but as part of it, and for prevention.</p><p>There are other perks besides the neurobiological impacts of exercise. When going out for a walk, one gets more exposure to sunlight, fresh air and nature. One of my patients befriended a neighbor during her regular walks, leading to regular taco Tuesdays with that new friend. I have made some great friends at my boxing gym, who are not only my motivators, but also a great supporting social network. One might pick a dog as their running mate, and another might meet a new date, or enjoy the high energy at the gym. Exercise can also function as a mindfulness practice and a respite from common daily stressors, and from our electronic devices and TV.</p><p>By increasing energy and fitness level, exercise can also <a href="https://doi.org/10.1136/bjsports-2011-090185" target="_blank" rel="noopener noreferrer">improve self-image and self-esteem</a> .</p>
<h2>Practical ways for a busy life</h2><p>So how can you find time to exercise, especially with all the additional time demands of the pandemic, and the limitations imposed by the pandemic such as limited access to the gyms?</p><ul><li><strong>Pick something you can love.</strong> Not all of us have to run on a treadmill (I actually hate it). What works for one person might not work for another. Try a diverse group of activities and see which one you will like more: running, walking, dancing, biking, kayaking, boxing, weights, swimming. You can even rotate between some or make seasonal changes to avoid boredom. It does not even have to be called an exercise. Whatever ups your heartbeat, even dancing with the TV ads or playing with the kids.</li><li><strong>Use positive peer pressure to your advantage.</strong> I have created a group messaging for the boxing gym because at 5:30 p.m., after a busy day at the clinic, I might have trouble finding the motivation to go to the gym or do an online workout. It is easier when friends send a message they are going and motivate you. And even if you do not feel comfortable going to a gym during the pandemic, you can join an online workout together.</li><li><strong>Do not see it as all or none.</strong> It does not have to be a one-hour drive to and from the gym or biking trail for a one-hour workout vs. staying on the couch. I always say to my patients: "One more step is better than none, and three squats are better than no squats." When less motivated, or in the beginning, just be nice to yourself. Do as much as possible. Three minutes of dancing with your favorite music still counts.</li><li><strong>Merge it with other activities: </strong>15 minutes of walking while on the phone with a friend, even around the house, is still being active.</li><li><strong>When hesitant or low on motivation, ask yourself:</strong> "When was the last time I regretted doing it?"</li><li><strong>Although it can help, exercise is not the ultimate weight loss strategy; diet is.</strong> One large brownie might be more calories than one hour of running. Don't give up on exercise if you are not losing weight. It is still providing all the benefits we discussed.</li></ul><p>Even if you do not feel anxious or depressed, still take the exercise pills. Use them for protecting your brain.<img src="https://counter.theconversation.com/content/155848/count.gif?distributor=republish-lightbox-basic" alt="The Conversation"></p><p><a href="https://theconversation.com/profiles/arash-javanbakht-416594" target="_blank">Arash Javanbakht</a>, Associate Professor of Psychiatry, <em><a href="https://theconversation.com/institutions/wayne-state-university-989" target="_blank" rel="noopener noreferrer">Wayne State University</a></em></p><p>This article is republished from <a href="https://theconversation.com/" target="_blank" rel="noopener noreferrer">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-exercise-pill-how-exercise-keeps-your-brain-healthy-and-protects-it-against-depression-and-anxiety-155848" target="_blank" rel="noopener noreferrer">original article</a>.</p>
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