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- Hack your memory
Hack your memory
Plus the effective prescription-free depression therapy, say 'cheese!', and more.
Issue 33 | November 15, 2024
Hi everyone,
With the changing season, health psychologist and author Kari Leibowitz recommends “temptation bundling” activities (pairing something unenjoyable with something enjoyable) to make the darker days more bearable.
🫧 “If driving home from work in the dark feels dreary, plan a candlelit dinner or a warm bath afterward to brighten your mood,” she recommends.
Don’t mind if I do.
In today’s issue:
Bright light to cure sadness.
Hack your memory.
Cheese is healthier than fruit?
Context matters.
… and more.
We love to hear from you—our community. Please share your feedback, stories, questions, testimonials, ideas, and more with us at [email protected].
👁️🗨️SPOTLIGHT
Hack your memory in 20 minutes
A 100-year-old theory proves that we’re quite forgetful. Here’s what to do about that.
🏴 Did you know that the unicorn is the national animal of Scotland?
Science says only half of you will remember that tomorrow.
However, using a technique called spaced intervals may dramatically improve your ability to retain information—like fantastic national animals—according to an article by Indiana University professor Scott Mautz in Inc.
The Ebbinghaus Forgetting Curve
This 1880s mathematical theory by German psychologist Hermann Ebbinghaus illustrates how we rapidly forget information on a curved graph.
According to the theory, we forget 50% of information within a day of learning it and 90% after one week. After a month, there’s barely anything left.
Spaced intervals vs. the Forgetting Curve
👉 Spaced intervals are a strategic memory tactic that makes information easier to retrieve from long-term memory.
In short, you can overcome this natural tendency to forget. Here’s how to practice spaced intervals.
Within 24 hours of learning something new, take 10 minutes to review it.
You’ll (re)retain nearly 100% of information at this stage!
On day seven, spend another five minutes reviewing it.
On day 30, it’s just two to four minutes of review.
= approximately 20 minutes.
Big picture
Memory loss is a normal symptom of aging, but it can be frustrating and lead to forgetting important information.
Practicing memory retrieval can enhance your memory and learning while improving overall quality of life. And keeping your mind active slows the development of dementia.
LIVELONG BOOKSHELF • Fall ‘24 🍁
Top longevity books for fall 2024
The value of taking care of yourself now means being healthy for your entire life. That’s why we curated a list of the best books on longevity. Kickstart your path to health and vitality this fall.
☝️ Find your next transformative read here.
➕ LIVE MORE
These stories caught our attention.
🧠 Quiz. Are you eating 15 foods that are proven to boost the brain?
🎩 Magic memory. Brain scans reveal that magic tricks effectively pique curiosity and wonder and are associated with improved memory retention.
🏹 Selective forgetfulness. When is it good to forget?
WELLNESS WATCH - mental health
A (bright) light at the end of the tunnel
image credit: freepik
A bright, drug-free remedy alleviated symptoms of depression in 40% of users.
With the end of daylight savings, shorter days and longer nights can increase the risk of seasonal affective disorder (SAD) and depression.
However, there’s an unexpectedly (bright) light at the end of the tunnel — cue bright light therapy (BLT).
In a recent study, BLT treated depression better than antidepressants, New York Post reports.
💡 BLT involved spending 30 minutes daily in front of a fluorescent box that emits 10,000 lux (unit for measuring light intensity) of white light.
Here’s what researchers learned
40% of people with non-seasonal depression achieved remission.
23% of patients on antidepressants achieved remission.
The drug-free alternative is linked to mood regulation in patients, among other benefits, New York Post reports.
“BLT is proven not only to be an effective treatment in SAD, but also powerful enough to bring patients with depression into remission,” according to the National Institute of Health.
written by: Alex Perry
📰 IN OTHER NEWS
Cellular reprogramming rejuvenates the brain
image credit: freepik
Gene therapy may reverse symptoms of accelerated brain aging of Alzheimer’s disease, according to a recent study.
In the study, mice with Alzheimer’s disease underwent a type of gene therapy known as cellular reprogramming, transforming mature cells into younger versions of themselves (Like in the movie 17 Again 🎒).
Brain benefits: When the mice were injected with specific genes called Yamanaka factors, they exhibited:
Reduced plaque in their brains (contributes to Alzheimer’s).
Reduced markers of cellular senescence (aging).
Better communication between neurons (brain cells).
Better performance on memory-related cognitive tests.
❗ The goal is to prevent aging rather than treat it
Lifestyle choices that prevent accelerated brain aging include a nutrient-dense diet, adequate sleep, socialization, exercise, and brain stimulation (i.e., learning a new language), according to the article.
Quick reads
Fungi fights cancer: New research shows that a chemical in caterpillar fungus can slow down the growth of cancer cells.
Five more minutes: 5 more minutes of exercise can help lower blood pressure, a study finds.
Consistency is key: Stable sleeping patterns are linked to better aging, according to a study.
LONG-LEVITY
Say ‘cheese!’ (for longevity)
image credit: freepik
Photographers were right. It does make us smile.
I want to ask you to put your personal cheese philosophies aside for just one moment. Health reported on a wild study which found that cheese is more influential on healthy aging than fruit.
Cheese is good for the soul. Cheese had a ‘healthier’ impact on mental well-being than food that is conventionally regarded as nutritious, like fruit.
Dairy well. In moderation (key word), dairy fat can lower cholesterol and the risk of heart disease, and it may improve cognition, according to Health.
Since there’s such an intrinsic link between mental well-being and lifespan, we think it’s OK to smile about this study.
Found in: Nature Human Behavior.
LIVELONG WELCOMES…
Alex, our newest Livelong staff writer!
I’m a writer based in Austin, Texas, and I’m excited to join Livelong as a staff writer! I enjoy covering topics about longevity, with a particular interest in mental health, nutrition, and fitness. In my free time, you can find me running, trying out new recipes, or getting nose-deep in a thriller novel!
🥳 We’re so excited for her to join us!
🔛 What’s next?
📥 Subscribe to the community — If you haven’t subscribed, please do so. You’re joining a great community of life.
➡️ Share this newsletter — Share with a friend so they can get fresh, actionable, and evidence-based information to support their health journey, too.
🔔 Find us on YouTube — Livelong is excited about our new podcast, highlighting conversations with the experts.
🌱 Our most recent edition — Your personal longevity concierge is waiting.
🦉 WISDOM FOR LIFE
Smiling is free therapy.
About Livelong
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