Music and the Brain
Over the years I have received multiple questions regarding music, what impact does it have on the brain? Are certain forms of music healthier than others? Should parents worry about what music their children listen to? Is it the music style or lyrics that are the problem?
A great review, by Sarkamo et al., is found in Brain A Journal of Neurology (January 2008, Vol 131;3 p 866-876). Listening to music is a complex brain process that increases activity throughout the brain.
Music can reduce anxiety, depression and reduce pain perception. It may also enhance attention, learning, communication and memory, both in healthy subjects and in clinical conditions, such as dyslexia, autism, schizophrenia, multiple sclerosis, coronary artery disease and dementia.
Post stroke patients who listened to daily music, when compared to those who listened to audio books and those who listened to neither, “showed that recovery in the domains of verbal memory and focused attention improved significantly more in the music group than in the language and control groups. The music group also experienced less depressed and confused mood than the control group.”
Brain scans of children’s brains before and after musical training demonstrate structural brain changes for children who received music lessons. A recent study matched musically untrained 6-year-olds for socioeconomic background and gender and then randomized them into two groups. One group got keyboard lessons for 15 months, the other group didn’t. MRI scans documented the part of the brain associated with hearing and manual dexterity (auditory and motor cortex) grew larger in those who had lessons. And these children did better in tasks involving manual dexterity and their ability to differentiate melodies. But the two groups did not show differences in unrelated skills such as mathematical ability.
Such research has led world-renowned neurologist Oliver Sacks to state,
I said earlier that there’s no one music center. And one of the things which is now apparent from brain imaging is that music can involve many different parts of the brain, special parts for the response to pitch, and to frequency, and to timbre, and to rhythm, and to melodic contour, and to harmonic and everything else. In fact you may find that much more of the brain is involved in the perception and the response to music than to language or anything else. One aspect of this is that if one does brain imaging, you can often distinguish the brains of musicians from the brains of non musicians because certain parts of the brain may become so enlarged in response to music that you can see the changes with the naked eye. You can’t say that’s the brain of a mathematician or a visual artist. You may be able to say I think that’s the brain of a musician.
Clearly music has profound impact upon our brains and thus our mental and physical health. So the obvious question, does the type of music one listens to really matter? Or is all music equally beneficial?
Research by Wingwood et al., published in the American Journal of Public Health (March 2003, Vol 93, No. 3 | 437-439), documented that, adolescents who were exposed to rap music videos were 3 times more likely to have hit a teacher; more than 2.5 times as likely to have been arrested; 2 times as likely to have had multiple sexual partners; and more than 1.5 times as likely to have acquired a new sexually transmitted disease, used drugs, and used alcohol over the 12-month follow-up period.
Previous research by Robinson, Chen, and Killen, published in Pediatrics (Jun 4, 1998) documented that watching pop music videos increased the risk of adolescent alcohol consumption by 31%.
In 2006 Brown et al. published in Pediatrics (Vol. 117 No. 4 April 2006, pp. 1018-1027), that exposure to sexual content in music increases sexual behavior in adolescents. In fact white adolescents age 12-14 who had the highest intake of music with sexual content, were 2.2 times more likely to have had sex within the next two years as those adolescents of the same age who had the lowest intake of music containing sexual content.
Clearly music can affect us, some music promotes positive effects while other music is damaging. The question of course is, how does one know what music is beneficial, what is harmful and what is neutral in its effect?
There is a Biblical principle that seems to get it exactly right, “whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things” (Philippians 4:8).
First examine the lyrics – if the lyrics are violent, sexual, vulgar, nihilistic, unkind, cruel, defamatory, or otherwise ugly then I would recommend against such music. Both science and scripture warn of the damaging consequences to such content.
Second examine the emotional reaction. Does it relax, calm, unwind, inspire, encourage, or instead does the music cause tension, frustration, anxiety, stress or even discomfort?
Third examine the impact the music has on attitude, behavior, function and performance of your children. Any music which is consistently associated with negative attitudes, rebelliousness, hostility, irritability, or reduction in healthy function should be carefully scrutinized and removed from the auditory diet of the child if found to be damaging.
Regarding music style, volume is key – any volume which damages auditory neurons is unhealthy and unreasonable, regardless of style of music and should be avoided. Certain music genres are more consistently associated with damaging volumes and greater caution should be exercised with such music.
In summary, music has profound impact upon the human brain with subsequent affect on mental, physical and spiritual health. Music which has demonstrated beneficial effects include classical, baroque, religious, inspiration, spiritual, and many forms of modern music which connote healthy messages. Whereas, rap, heavy metal, and other forms of modern music which connote unhealthy messages, values or morals or which cause stress, anxiety, tension or irritibility have demonstrated harmful effects. As always, while we are all free to choose which music we prefer, not all music is equally healthy – so choose wisely!
10 Simple Steps to a Healthy Brain
1. Regular Sleep
Approximately one in three Americans is chronically sleep deprived, sleeping less than seven hours per night. Sleep is one of four physical requirements for life, along with air, water, and food. Yet far too many people fail to provide their brain and body with adequate sleep.
Chronic sleep deprivation is devastating to brain health. Without regular adequate sleep brain function is impaired, particularly the part of the brain in which we attend, focus, organize, plan, self-restrain, calm self and modulate mood.
Chronic sleep deprivation results in higher activation of the brain stress circuits, with subsequent increase in inflammation and oxidative stress – cellular damage to body and brain. This increases the risk for illness of brain and body such as, diabetes, obesity, depression and dementia.
A healthy brain requires regular sleep.
2. Regular Exercise (Both Physical & Mental)
According to the Centers for Disease Control, more than one third of US adults (35.7%) are obese.
Obesity is a high inflammatory state that reduces quality and length of life and results in accelerated aging and loss of brain tissue. A combination of a high sugar, high saturated fat diet and lack of regular exercise are primary contributing factors to obesity.
Regular exercise not only results in better physical health, and generally better weight profile, but also causes a cascade of beneficial events for the brain. Regular exercise causes the muscles to produce powerful anti-inflammatory cytokines that reduce inflammation. Exercise increases blood vessel growth in the brain improving oxygenation. Additionally, regular exercise causes the brain to produce proteins that stimulate the brain to make new neurons and increase the growth neuron-to-neuron connections. People who exercise regularly are at lower risk for dementia. Finally, exercising the brain itself by engaging in mentally stimulating activities, puzzles, Bible study, learning a new language etc. activates growth factors that promote brain health. If you don’t use it, you will lose it – so exercise regularly!
3. Hydration
Water is the single largest component of your body comprising well more than half of your body weight. Every cell of the body requires water. Water is essential for the functioning of our cells and the removal of waste products of metabolism.
Dehydration shrinks the cells of the body and their function becomes impaired. This results in increased oxidative stress and inability to clear toxins, which results in greater damage to our cells, including our brain. Concentration, memory and general alertness can be negatively affected by dehydration.
An average adult should drink eight 8-ounce glasses of water each day, and more if exercising vigorously, or working in hot humid environments in which sweating profusely.
4. Healthy Diet
You have probably heard the old adage we are what we eat. Well there is much truth in this saying. What we eat provides the nutrients and building blocks from which the tissues of our bodies are made.
Diets high in sugar and saturated fats increase inflammation and oxidative stress accelerating the aging process and decline in brain function. Conversely, diets high in fruits, nuts, grains, vegetables, cold-water fish, olive oil, provide antioxidants, which reduce inflammation and slow the aging process.
In general, the more highly processed the food the less healthy and more damaging to body and brain. The less processed the food the healthier for body and brain.
5. Avoid Toxins
It doesn’t take much brain power to figure out that tobacco, heavy alcohol use, and illegal drugs are damaging to body and brain and accelerate the aging process. But one toxin often missed is high caffeine use. While one or two caffeinated beverages may not confer great risk, higher amounts do increase inflammation, interfere with sleep, reduce blood flow to the brain and increase oxidative stress on the brain.
Other potential toxins, for which we have concern, but not solid evidence, include the myriad of man-made chemicals infused into our society. Read the labels on many household items and you will discover a long list of man-made chemicals, to which we are daily exposed. Only time and research will tell the full impact on physical and mental health these substances are having.
6. Forgive
Grudge holding, bitterness, resentment are toxic emotions that activate the brain’s stress pathways causing activation of inflammatory factors. Failure to resolve such feelings results in increased oxidative stress and damage to physical, mental and relational health. Forgiving those who have offended us does not mean what they did was okay, but relieves us of carrying the toxic emotions of anger and resentment everywhere we go and over time ruining our own health.
7. Develop Healthy Relationships
Relationship conflict activates the brain’s stress circuits, which turns on the immune system causing increase levels of inflammatory factors. Chronic relationship conflict also interferes with regular sleep. The combined effect of increased inflammation and sleep deprivation accelerate aging and undermine brain health. People with chronic relationship problems have higher rates of mental and physical health problems.
Conversely, healthy relationships are protective and reduce the incidence of both physical and mental health problems. Adolescents who grow up in homes in which they have one adult who is a close confidant perform better in school, get more awards, have less depression and lower rates of drug problems.
8. Be a Giver
Multiple studies have demonstrated that persons who are involved in any form of regular volunteerism have better physical health, lower blood pressure, are on less medicines, maintain independence longer in life and have lower rates of dementia.
Loving other people is healthy for the brain.
9. Minimize Theatrical Entertainment
Brain research has demonstrated that theatrical entertainment (but not education programming) alters the brain structure, resulting in decreased development of the prefrontal cortex (higher brain where we plan, organize, self-restrain, attend, have good judgment), and over development of the limbic system (lower brain where we experience fear and irritability). This occurs in a dose dependent fashion, meaning the more TV watched the more damaged done. This imbalance increases the risk for attention problems as well as anxiety and mood problems.
Minimizing theatrical entertainment is protective for the brain.
10. Build relationship with God of Love
Individuals with a healthy spirituality, focusing on a God of love, have reduced anxiety, stress and overall more meaningful and satisfied life. Research shows healthy spirituality reduces rates of suicide, increases life satisfaction scores, and general results in healthier relationships and lifestyle.
Conversely, God constructs that incite fear are associated with increased anxiety, dread, worry, relationship conflict and a general sense of life dissatisfaction, all of which increase inflammation and are unhealthy for the brain.
The Stomach’s Dilemma
Daylight Savings Time: A Good Idea?
Top 10 Ways to Establish a Healthy Marriage
10) Have your prospective spouse meet your family and friends and get feedback from them:
During the dating process emotions generally are intense, deep and passionate. Oxytocin and dopamine are surging, which give us that giddy sense of pleasure, happiness and joy. However, these same changes in brain chemistry can interfere with objective thinking and ability to accurately assess a prospective life partner. One way to guard against overly emotional decision making is to include the perspectives of people you know, love and trust, people who you know love you and have your best interest at heart. Hear their feedback, insights, concerns, or affirmations and then carefully evaluate their feedback in light of the evidence and act on the evidence.
9) Same Religion, Belief System or Philosophy of Life:
Our beliefs influence our habits, choices, and daily home routines. A committed Christian may want to go to church and raise their children with Bible stories and Christian education. Whereas, an agnostic, or non-committed Christian, may prefer to go to ball games, work around the house and not attend church on weekends, not have Bible stories in the home and not spend money on Christian education or donate to church charities. Such differences can be a source of conflict and strife in a marriage. Choosing someone who shares the same philosophy increases the likelihood of harmony in the home.
Compatibility IQ:
Choose a life partner who has a compatible intelligence level, a person who can appreciate and comprehend what you think and the way you think. When a drastic disparity exists in intelligence, one risks becoming disinterested and slowly disengaging conversation, sharing ideas, and exploring insights because the other one “just doesn’t understand.” This often results in not feeling valued, appreciated or loved, which generates feelings of hurt and anger. Because we naturally seek to share our thoughts, insights, and ideas with others, when our spouse is incapable of understanding then another may be found with whom to talk, confide or share ideas, which can undermine the strength of the marriage and forge bonds with another.
7) Shared Lifestyle:
Relationships grow as we share life experiences together. If we choose a life partner with whom we share little in common, and thus during the course of the marriage each partner does activities either alone or with someone other than their spouse, the marriage risks fracturing as the two slowly grow apart. Conversely, as life experiences are shared, these shared experiences continue to bond the partners together and grow the relationship into deeper levels of connectedness. Additionally, choose a partner who shares your style in diet, exercise, dress and health habits. If you enjoy a glass of wine with dinner but your potential spouse is a teetotaler, or you don’t smoke but your future partner does, or you are vegetarian but your love interest enjoys meat, the future home life is at increased risk for long-term tension and conflict. This can be avoided by choosing a partner who shares your lifestyle.
6) Common Vision and Life Goals:
What is your vision for your life and family? Where do you want to live? Is your goal to become wealthy, raise a family, have pets, live on a farm, enjoy city living, be a missionary, own your own business, or be a church worker? If your life goals conflict with the life goals of your potential partner, then conflict could develop over whose life goals take priority. If both goals cannot be realized, then one partner will have to surrender their dreams/goals, which may generate disappointment, dissatisfaction, or resentment. A shared vision and goal allows spouses to work together as a team through life rather than, what can seem like, opposition to each other.
5) Agreement on Children and Child Rearing Principles:
I have had a number of couples come to see me who have experienced stress in their marriage because one spouse wanted children, while the other did not. Generally, if a person feels strongly one way or the other in regard to having children that attitude doesn’t change after marriage. If disagreement exists, then one partner will necessarily be dissatisfied. This can lead to a great sense of loss at not having children, or irritation, or loss of love of the spouse. Either way, such a relationship is set up for resentment and conflict. Additionally, children in such homes often suffer in atmospheres where the parents are at odds with each other, and the children may be blamed for the marital discord. Also, unity in parenting practices reduces points of conflict and contributes to greater team work within the marriage.
4) Create a List of Non-Negotiable Qualifications for Your Life Partner:
Before dating, first identify the non-negotiable qualifications a person must possess in order to be qualified to be your life partner. These are qualities that if the person doesn’t possess, would cause you to be dissatisfied and result in you trying to invest them with those qualities. For instance, if you are a Christian dating a non-Christian would you try to “convert” them? If so, being a Christian is a non-negotiable quality that you require in a life partner in order for you to be satisfied with them. If they don’t possess this quality you will begin trying to change your spouse to “fit” your parameters. This generally never works. People are who they are. It is wiser to understand what qualities you demand of a life partner and then, when dating, evaluate whether the person possesses those qualities or not, than to marry someone without those qualities and spend your energy trying to change them to fit your expected mold.
One non-negotiable qualification for everyone is – your life partner must genuinely like you for who you are. If they don’t like you for who you are then they are not qualified to be your life partner.
3) Be Yourself:
The only way you will know if the person you are dating genuinely likes you for who you are, and therefore meets that qualification, is to be yourself. Never pretend to be someone or something your not. Don’t try and figure out what the other person wants and act in ways to please them, simply be yourself and evaluate whether the person you are dating likes you, or instead tries to change you. If they try and change you simply say, “Thanks for letting me know you are not qualified to be with me,” and move on!
2) Be Honest:
Far too many people are so afraid of hurting someone’s feelings that they fail to be honest. If your partner asks whether you like their new hairstyle, don’t lie. If you don’t like the hairstyle graciously, but honestly, let them know your preferences. If a certain meal is cooked and you don’t particularly enjoy it, affirm them for the cooking, but be honest about your taste preferences. Why is this important? Because if you are graciously honest about the things you don’t like, when you do tell your partner their hair looks great, or they looking amazing in that suit, or that meal was wonderful they will know you really mean it. But, if you always say you like everything, even when you don’t, your affirmations will become meaningless and your partner will lose confidence in your ability to be truthful. It will also send a message that you think so poorly of your partner that you either don’t trust them enough to handle the truth, or don’t respect them enough to be truthful with them. Learning to be honest may have moments of disappointment, but over the long haul will result in a much healthier marriage with enhanced respect and more meaningful affirmations.
1) Be Healthy:
Healthy relationships require healthy people! Therefore, the number one action you can take to ensure a healthy marriage is to do all in your power, through God’s grace, to be emotionally and spiritually healthy. Being emotionally and spiritually healthy changes the filters that are used when evaluating others. What you find attractive changes as you get healthier and more mature. Becoming healthy not only allows you to interact in healthy ways, but changes who you find attractive enough to date. In other words, a healthier person generally dates healthier people.
Marriage can be one of God’s greatest blessings, or one of sins greatest cursings, depending upon whom one marries. By being thoughtful, patient, and intentional in your decisions, by including evidence and facts and not relying solely on feelings you can markedly increase the likelihood of establishing a healthy marriage.
Technology and Medicine
The Associated Press published an article March 6, 2012 entitled “Heart Association Urges Wider Sharing of Healthcare Decisions”. This article briefly discusses a much needed topic which needs to be debated. The question is, when is the appropriate place an situation to use technology?
