Give Dr. Andrew Weil three minÂutes, and he can teach you a 60-secÂond techÂnique for falling asleep. Above, the alterÂnaÂtive medÂiÂcine guru walks you through the 4–7‑8 breathÂing method. As he demonÂstrates, it “takes almost no time, requires no equipÂment and can be done anyÂwhere.” And once you masÂter it, you can use the 4–7‑8 breathÂing techÂnique (explained and demonÂstratÂed in greater detail here ) to lowÂer your anxÂiÂety levÂels (useÂful these days!), navÂiÂgate tenÂsion-filled moments, and deal with food cravÂings.
ElseÂwhere, Weil has said, “If I had to limÂit my advice on healthÂiÂer livÂing to just one tip, it would be simÂply to learn how to breathe corÂrectÂly.” Hence why he creÂatÂed an audio recordÂing, BreathÂing: The MasÂter Key to Self HealÂing, which you can still purÂchase online.
If you would like to supÂport the misÂsion of Open CulÂture, conÂsidÂer makÂing a donaÂtion to our site. It’s hard to rely 100% on ads, and your conÂtriÂbuÂtions will help us conÂtinÂue proÂvidÂing the best free culÂturÂal and eduÂcaÂtionÂal mateÂriÂals to learnÂers everyÂwhere. You can conÂtribute through PayÂPal, PatreÂon, and VenÂmo (@openculture). Thanks!
The benÂeÂfit, nay necesÂsiÂty, of physÂiÂcal exerÂcise is undeÂniÂable. The medÂical comÂmuÂniÂty has idenÂtiÂfied sedenÂtary lifestyles as an epiÂdemÂic, someÂtimes called “sitÂting disÂease” (or as peoÂple like to say, “sitÂting is the new smokÂing”). ProÂlonged sitÂting has been estabÂlished as a cause of all sorts of chronÂic illÂnessÂes includÂing heart disÂease, diaÂbetes, and even cerÂtain canÂcers. ComÂbine this probÂlem with the steady stream of processed foods in more and more diets and we have a full-blown pubÂlic health criÂsis on our hands that requires some seriÂous interÂvenÂtion on the part of docÂtors, dietiÂcians, physÂiÂcal therÂaÂpists, and sciÂenÂtists.
And as more and more researchers are findÂing out, a poor diet and lack of exerÂcise can also have seriÂousÂly harmÂful effects on the brain. ConÂverseÂly, as a recent UniÂverÂsiÂty of CalÂiÂforÂnia study shows, exerÂcise boosts brain funcÂtion; it “enhances learnÂing and memÂoÂry, improves execÂuÂtive funcÂtion” and “counÂterÂacts… menÂtal decline.” To put the theÂoÂry of enhanced learnÂing to the test, researchers have conÂductÂed sevÂerÂal experÂiÂments and found that physÂiÂcal activÂiÂty can improve the abilÂiÂty to learn new things at nearÂly any age.
StudÂies have “found corÂreÂlaÂtions between children’s aerÂoÂbic fitÂness and their brain strucÂture,” reports The New York Times, and kids who exerÂcise before math and readÂing tests show conÂsisÂtentÂly highÂer scores than their sedenÂtary peers. LikeÂwise, a study conÂductÂed with colÂlege stuÂdents in IreÂland found that parÂticÂiÂpants perÂformed sigÂnifÂiÂcantÂly betÂter on memÂoÂry tests after 30 minÂutes of cycling. One likeÂly explaÂnaÂtion is that exerÂcise increasÂes the proÂducÂtion of BDNF (Brain-Derived NeuÂrotropÂic FacÂtor), a proÂtein that proÂmotes nerve health. And in a new paper pubÂlished by researchers from Italy, ChiÂna, and ThaiÂland, we find that that exerÂcise can specifÂiÂcalÂly improve the abilÂiÂty to learn new lanÂguages.
The study testÂed 40 colÂlege-age ChiÂnese stuÂdents who are learnÂing EngÂlish. One group remained sedenÂtary, while anothÂer rode exerÂcise bikes at a modÂerÂate pace both before and durÂing study sesÂsions. The stuÂdents who biked perÂformed betÂter on 8 sepÂaÂrate vocabÂuÂlary tests and were betÂter able to recÂogÂnize corÂrect EngÂlish senÂtences. These results are simÂiÂlar to those of a recent GerÂman study which found that a group of young women ridÂing exerÂcise bikes, at slow and modÂerÂate paces, perÂformed much betÂter on vocabÂuÂlary tests than anothÂer group who didn’t exerÂcise.
Though The New York Times points to a difÂferÂent study with conÂtrastÂing results, the eviÂdence seems largeÂly on the side of exerÂcise-enhances-learnÂing proÂpoÂnents. “In recent years,” the Times notes, “a wealth of studÂies in both aniÂmals and peoÂple have shown that we learn difÂferÂentÂly if we also exerÂcise.” You’ll find many of those studÂies sumÂmaÂrized at the BBC, The Guardian, and elseÂwhere, along with sevÂerÂal posÂsiÂble explaÂnaÂtions for the pheÂnomÂeÂnon. PsyÂcholÂoÂgist Justin Rhodes notes that “aerÂoÂbic exerÂcise can actuÂalÂly reverse hipÂpocamÂpal shrinkÂage,” increasÂing gray matÂter in an area of the brain assoÂciÂatÂed with memÂoÂry and emoÂtion. His conÂtention is backed by recent research on mice and humans.
In any case, although it appears that more vigÂorÂous exerÂcisÂes like cycling and runÂning creÂate the most improveÂment, takÂing a brisk walk before a class or study sesÂsion can also help with retenÂtion and alertÂness. WhatÂevÂer kind of exerÂcise one does, a simÂple “take-home mesÂsage,” says one researcher, “may be that instrucÂtion should be flanked by physÂiÂcal activÂiÂty. SitÂting for hours and hours withÂout movÂing is not the best way to learn.” HavÂing trouÂble getÂting motiÂvatÂed to run or bike before you study for that math test or start a new lanÂguage course? Take some advice from HarÂvard MedÂical School on how to start slowÂly, find someÂthing you like doing, and turn everyÂday activÂiÂties into exerÂcise.
Robert BrownÂing’s poem “Abt Vogler” imagÂines comÂposÂer Georg Joseph Vogler as an old man reflectÂing on his diminÂishÂing powÂers and the likeÂliÂhood that his life’s work would not surÂvive in the public’s memÂoÂry.
Let us overÂlook the fact that Vogler was 65 when he died, or that BrownÂing, who lived to 77, was 52 when he comÂposed the poem.
What’s most strikÂing these days is its sigÂnifÂiÂcance to longeviÂty expert, physiÂcian, and chairÂman emerÂiÂtus of St. Luke’s InterÂnaÂtionÂal UniÂverÂsiÂty, Dr. ShigeaÂki HinoÂhara, who passed away last month at the age of 105:
My father used to read it to me. It encourÂages us to make big art, not small scribÂbles. It says to try to draw a cirÂcle so huge that there is no way we can finÂish it while we are alive. All we see is an arch; the rest is beyond our vision but it is there in the disÂtance.
For breakÂfast I drink cofÂfee, a glass of milk and some orange juice with a tableÂspoon of olive oil in it. Olive oil is great for the arterÂies and keeps my skin healthy. Lunch is milk and a few cookÂies, or nothÂing when I am too busy to eat. I nevÂer get hunÂgry because I focus on my work. DinÂner is vegÂgies, a bit of fish and rice, and, twice a week, 100 grams of lean meat.
Keep on Truckin’…
Nor was Dr. HinoÂhara a sit-around-the-piazÂza-drinkÂing-limonÂcelÂlo-with-his-cronies kind of guy. For him a vigÂorÂousÂly plotÂted out calÂenÂdar was synÂonyÂmous with a vigÂorÂous old age:
Always plan ahead. My schedÂule book is already full … with lecÂtures and my usuÂal hosÂpiÂtal work.
MothÂer Was Wrong…
…at least when it comes to bedÂtime and the imporÂtance of conÂsumÂing three square meals a day. DisÂco naps and botÂtled water all around!
We all rememÂber how as chilÂdren, when we were havÂing fun, we often forÂgot to eat or sleep. I believe that we can keep that attiÂtude as adults, too. It’s best not to tire the body with too many rules such as lunchtime and bedÂtime.
To Hell with ObscuÂriÂty!
You may not be able to pull in the same crowds as a man whose career spans foundÂing a world class hosÂpiÂtal in the rubÂble of post WWII Tokyo and treatÂing the vicÂtims of the radÂiÂcal Aum ShinÂrikyo cult’s sarin gas subÂway attack, but you can still share your ideas with those younger than you. If nothÂing else, expeÂriÂence will be on your side:
Share what you know. I give 150 lecÂtures a year, some for 100 eleÂmenÂtary-school chilÂdren, othÂers for 4,500 busiÂness peoÂple. I usuÂalÂly speak for 60 to 90 minÂutes, standÂing, to stay strong.
Don’t Slack on EveryÂday PhysÂiÂcal ActivÂiÂty
Dr. HinoÂhara schlepped his own bags and turned his back on such modÂern conÂveÂniences as eleÂvaÂtors and escaÂlaÂtors:
I take two stairs at a time, to get my musÂcles movÂing.
HavÂing Fun Is BetÂter Than Tylenol (Or BitchÂing About It)
Rather than turnÂing off young friends and relÂaÂtives with a conÂstant litany of physÂiÂcal comÂplaints, Dr. HinoÂhara sought to emuÂlate the child who forÂgets his toothache through the diverÂsion of play. And yes, this was his medÂical opinÂion:
HosÂpiÂtals must cater to the basic need of patients: We all want to have fun. At St. Luke’s we have music and aniÂmal therÂaÂpies, and art classÂes.
Think Twice Before You Go Under the Knife
Not willÂing to put all your trust into music therÂaÂpy workÂing out for you? ConÂsidÂer your age and how a side dish of surgery or radiÂaÂtion might impact your all over enjoyÂment of life before agreeÂing to radÂiÂcal proÂceÂdures. EspeÂcialÂly if you are one of those aforeÂmenÂtioned sit-around-the-piazÂza-drinkÂing-limonÂcelÂlo-with-your-cronies type of guys.
When a docÂtor recÂomÂmends you take a test or have some surgery, ask whether the docÂtor would sugÂgest that his or her spouse or chilÂdren go through such a proÂceÂdure. ConÂtrary to popÂuÂlar belief, docÂtors can’t cure everyÂone. So why cause unnecÂesÂsary pain with surgery?
Divest of MateÂrÂiÂal BurÂdens
Best sellÂing author and proÂfesÂsionÂal orgaÂnizÂer, Marie KonÂdo, would approve of her countryman’s views on “stuff”:
RememÂber: You don’t know when your numÂber is up, and you can’t take it with you to the next place.
Pick a Role ModÂel You Can Be WorÂthy Of
It need not be someÂone famous. Dr. HinoÂhara revered his dad, who introÂduced him to his favorite poem and travÂeled halfway across the world to enroll at Duke UniÂverÂsiÂty as a young man.
LatÂer I found a few more life guides, and when I am stuck, I ask myself how they would deal with the probÂlem.
Find a Poem That Speaks to You and Let It Guide You
The good docÂtor didn’t recÂomÂmend this course of action in so many words, but you could do worse than to folÂlow his examÂple. Pick a long one. Reread it freÂquentÂly. For added neuÂroÂlogÂiÂcal oomph, memÂoÂrize a few lines every day. BedazÂzle peoÂple half your age with an off-book recitaÂtion at your next famÂiÂly gathÂerÂing. (It’ll disÂtract you from all that turkey and stuffÂing.)
This is a quick pubÂlic serÂvice announceÂment. If you believe in sciÂence and facts, read on.
Back in the 1980s, NASA pubÂlished a research report called “InteÂriÂor LandÂscape Plants for Indoor Air PolÂluÂtion AbateÂment” that grapÂpled with a parÂticÂuÂlar probÂlem: Many modÂern buildÂings (parÂticÂuÂlarÂly office buildÂings) have become so well insuÂlatÂed and herÂmetÂiÂcalÂly sealed that they allow for litÂtle “free air exchange.” As a result, toxÂins build up in these buildÂings (for examÂple, from the off gassing of furÂniÂture) and the inhabÂiÂtants evenÂtuÂalÂly pay a price.
In response, NASA looked for natÂurÂal ways to clean up these sealed spaces (like the InterÂnaÂtionÂal Space StaÂtion), parÂticÂuÂlarÂly by availÂing themÂselves of the natÂurÂal air filÂterÂing propÂerÂties of everyÂday house plants:
In this study the leaves, roots, soil, and assoÂciÂatÂed microorÂganÂisms of plants have been evalÂuÂatÂed as a posÂsiÂble means of reducÂing indoor air polÂluÂtants. AddiÂtionÂalÂly, a novÂel approach of using plant sysÂtems for removÂing high conÂcenÂtraÂtions of indoor air polÂluÂtants such as cigÂaÂrette smoke, organÂic solÂvents, and posÂsiÂbly radon has been designed from this work. This air filÂter design comÂbines plants with an actiÂvatÂed carÂbon filÂter as shown in FigÂure 1. The ratioÂnale for this design, which evolved from wasteÂwater treatÂment studÂies, is based on movÂing large volÂumes of conÂtÂaÂmÂiÂnatÂed air through an actiÂvatÂed carÂbon bed where smoke, organÂic chemÂiÂcals, pathÂoÂgenÂic microorÂganÂisms (if present), and posÂsiÂbly radon are absorbed by the carÂbon filÂter. Plant roots and their assoÂciÂatÂed microorÂganÂisms then destroy the pathÂoÂgenÂic virusÂes, bacÂteÂria, and the organÂic chemÂiÂcals, evenÂtuÂalÂly conÂvertÂing all of these air polÂluÂtants into new plant tissue.(31“37) It is believed that the decayed radon prodÂucts would be takÂen up by the plant roots and retained in the plant tisÂsue.
You can read the rest of the study here. And, above, find a graphÂic (creÂatÂed by LovetheÂGarÂden) that visuÂalÂizes the results of the NASA study, showÂing which parÂticÂuÂlar plants will reduce air polÂluÂtion in your office and home.
For good meaÂsure, we’ve also added below a short video where researcher Kamal MeatÂtle “shows how an arrangeÂment of three comÂmon houseÂplants, used in speÂcifÂic spots in a home or office buildÂing, can result in meaÂsurÂably cleanÂer indoor air.”
If you would like to supÂport the misÂsion of Open CulÂture, conÂsidÂer makÂing a donaÂtion to our site. It’s hard to rely 100% on ads, and your conÂtriÂbuÂtions will help us conÂtinÂue proÂvidÂing the best free culÂturÂal and eduÂcaÂtionÂal mateÂriÂals to learnÂers everyÂwhere. You can conÂtribute through PayÂPal, PatreÂon, and VenÂmo (@openculture). Thanks!
Need to put a litÂtle geek in your sleep? We’ve got just what you need…
Back in 2009, the musiÂcian dubbed Cheesy NirÂvosa” began experÂiÂmentÂing with ambiÂent music, before launchÂing a YouTube chanÂnel where he “comÂposÂes longÂform space and sciÂfi ambiÂence,” much of it designed to help you relax, or ideÂalÂly fall asleep. He calls the videos “ambiÂent geek sleep aids.”
You can samÂple his work with the playlist above. Called “Video Game RelaxÂation Sounds,” the playlist feaÂtures “long relaxÂing soundÂscapes from video games.” Sci-fi video games, to be preÂcise. The playlist gives you access to 21 soundÂscapes, runÂning more than 240 hours in total. Lull yourÂself to sleep, for examÂple, with ambiÂent sounds from the 1997 Blade RunÂner video game, a “sidÂeÂquel” to the RidÂley Scott film. Or de-stress with this ambiÂent noise proÂduced by the A/SF-01 B‑Wing StarfightÂer. It’s takÂen from this 2001 Star Wars game creÂatÂed by LucasArts.
Stream the playlist above. And hope you enjoy dreamÂing of elecÂtric sheep.
Like many AmerÂiÂcan chilÂdren of the 70s and 80s, my underÂstandÂing of how our govÂernÂment is supÂposed to funcÂtion was shaped by SchoolÂhouse Rock.
The new world order in which we’ve recentÂly found ourÂselves sugÂgests that 2017 would be a grand year to start rolling out more such videos.
The Lady Parts JusÂtice League, a self-declared “cabal of comics and writÂers exposÂing creeps hellÂbent on destroyÂing access to birth conÂtrol and aborÂtion” leads the charge with the above homage to SchoolÂhouse RockÂ’s 1976 hit, “I’m Just a Bill,” recastÂing the original’s glum aspiÂrant law as a feisty Plan B conÂtraÂcepÂtive pill. The red haired boy who kept the bill comÂpaÂny on the steps of the CapÂiÂtal is now a teenage girl, conÂfused as to how any legal, over-the-counter method for reducÂing the risk of unwantÂed pregÂnanÂcy could have so many eneÂmies.
As with the origÂiÂnal series, the prime objecÂtive is to eduÂcate, and comÂic Lea DeLarÂia’s Pill hapÂpiÂly obligÂes, explainÂing that while peoÂple may disÂagree as to when “life” begins, it’s a sciÂenÂtifÂic fact that pregÂnanÂcy begins when a ferÂtilÂized egg lodges itself in the uterus. (DeLarÂia plays Big Boo on Orange is the New Black, by the way.) That process takes a while—72 hours to be exact. PlenÂty of time for the parÂticÂiÂpants to scutÂtle off to the drugÂstore for emerÂgency conÂtraÂcepÂtion, aka Plan B, the so called “mornÂing-after” pill.
As per the drug’s webÂsite, if takÂen withÂin 72 hours after unproÂtectÂed sex, Plan B can reduce the risk of pregÂnanÂcy by up to 89%. TakÂen withÂin 24 hours, it is about 95% effecÂtive.
And yes, teenagers can legalÂly purÂchase it, though Teen Vogue has reportÂed on numerÂous stores who’ve made it difÂfiÂcult, if not imposÂsiÂble, for shopÂpers to gain access to the pill.
There’s a helpÂful footÂball analÂoÂgy for those who may be a bit slow in underÂstandÂing that Plan B is indeed a bonafide conÂtraÂcepÂtive, and not the aborÂtiÂfaÂcient some misÂtakÂenÂly make it out to be. It’s NSFW, but only just, as a team of carÂtoon penis-outÂlines push down the field toward the uterÂine wall in the end zone.
The othÂer bills who once stood in line awaitÂing the president’s sigÂnaÂture have been reimagÂined as sperm, while songÂwriter HolÂly MiranÂda pays tribÂute to Dave FrishÂberg’s lyrics with a pizÂzazz worÂthy of the origÂiÂnal:
I’m just a pill
A helpÂful birth conÂtrol pill
No matÂter what they say on CapÂiÂtal Hill
So now you know my truth
I’m all about preÂvenÂtion
If your conÂdom breaks
I’m here for interÂvenÂtion
Join me take a stand today
I realÂly hope and pray that you will
Drop some facts
Tell the world
I’m a pill.
Let’s hope the resisÂtance yields more catchy, eduÂcaÂtionÂal aniÂmaÂtions!
And here, for comÂparÂison’s sake, is the magÂnifÂiÂcent origÂiÂnal:
Keenan Wynn, who strove to keep AmerÂiÂca safe from “deviÂatÂed preÂverts” in 1964’s Dr. Strangelove, was awardÂed the role of a lifeÂtime nine years latÂer, when DisÂney StuÂdios was seekÂing vocal talÂent for VD Attack Plan, above, a 16-minute aniÂmaÂtion intendÂed to teach high schoolÂers about the scourge of veneÂreÂal disÂease.
Wynn (son of Ed) threw himÂself into the part with gusÂto, imbuÂing his badÂly-comÂplectÂed, Kaiser-helÂmetÂed germ comÂmanÂder with the sort of straight-talkÂing charisÂma rarely seen in high school Health class.
A risky maneuÂver, givÂen that VietÂnam-era teens did not share their parent’s generation’s respect for milÂiÂtary authorÂiÂty and VD Attack Plan was the first eduÂcaÂtionÂal short specifÂiÂcalÂly aimed at the high school audiÂence. PriÂor to that, such films were geared toward solÂdiers. (DisÂney wadÂed into those waters in 1944, with the trainÂing film, A Few Quick Facts No. 7—Venereal DisÂease, the same year MickÂey Mouse appeared in LOOK magÂaÂzine, wagÂing war on gonÂorÂrhea with sulÂfa drugs.
GonÂorÂrhea was well repÂreÂsentÂed in the Wynn’s ConÂtaÂgion Corps. The ranks were furÂther swelled by Syphilis. Both plaÂtoons were outÂfitÂted with paraÂmilÂiÂtary style berets.
The Sarge pumped them up for the comÂing sneak attack by urgÂing them to maim or betÂter yet, kill their human eneÂmy. Shaky recruits were reasÂsured that IgnoÂrance, Fear, and Shame would have their backs.
Scriptwriter Bill Bosche had quite the knack for idenÂtiÂfyÂing what sort of sugÂar would make the medÂiÂcine go down. The Sarge intiÂmates that only a few of the afflictÂed are “man enough” to inform their partÂners, and while IgnoÂrance and Shame cause the majorÂiÂty to put their faith in inefÂfecÂtuÂal folk remeÂdies, the “smart ones” seek treatÂment.
EleÂmenÂtary psyÂcholÂoÂgy, but effecÂtuÂal nonetheÂless.
Today’s viewÂers can’t help but note that HIV and AIDS had yet to assert their fearÂsome hold.
On the othÂer hand, the Sarge’s matÂter of fact delivÂery regardÂing the potenÂtial for same sex transÂmisÂsion comes as a pleasÂant surÂprise. His priÂmaÂry objecÂtive is to set the record straight. No, birth conÂtrol pills won’t proÂtect you from conÂtractÂing the clap. But don’t waste time worÂryÂing about pickÂing it up from pubÂlic toiÂlet seats, either.
A word of cauÂtion to those planÂning to watch the film over breakÂfast, there are some truÂly gnarly graphÂic phoÂtos of rashÂes, sores, and skin erupÂtions. HelpÂful to teens seekÂing straight dope on their worÂriÂsome sympÂtoms. Less so for anyÂone tryÂing to enjoy their breakÂfast links sans the specter of burnÂing uriÂnaÂtion.
So here’s to the sergeants of the silÂver screen, and the hardÂworkÂing actors who embodÂied them, even those whose creÂations resemÂbled Pillsbury’s FunÂny Face drink mix masÂcots. Let’s do as the Sarge says, and make every day V‑D Day!
Ayun HalÂlÂiÂday is an author, illusÂtraÂtor, theÂater makÂer and Chief PriÂmaÂtolÂoÂgist of the East VilÂlage Inky zine. Her play ZamÂboni Godot is openÂing in New York City next week. FolÂlow her @AyunHalliday.
But the real stars of this show are the female trailÂblazÂers who fought (and conÂtinÂue to fight) for access to safe and affordÂable reproÂducÂtive care for all women, regardÂless of age, race, or abilÂiÂty to pay.
In the words of founder MarÂgaret Sanger, a conÂtroÂverÂsial figÂure who seems to share quite a few traits with DunÂham, from her deft leverÂage of her celebriÂty on behalf of her choÂsen cause to her capacÂiÂty for alienÂatÂing fans with some of her less savory views and stateÂments:
No woman can call herÂself free who does not own and conÂtrol her body. No woman can call herÂself free until she can choose conÂsciousÂly whether she will or will not be a mothÂer.
Women like Rosie Jimenez, a sinÂgle mothÂer who died from comÂpliÂcaÂtions of a back alley aborÂtion folÂlowÂing the pasÂsage of the Hyde AmendÂment, were vicÂtimÂized by laws regardÂing reproÂducÂtive choice.
OthÂers, like Estelle GrisÂwold, execÂuÂtive direcÂtor of the Planned ParÂentÂhood League of ConÂnectiÂcut, floutÂed the laws to bring about change.
More recentÂly Faye WatÂtleÂton, Planned Parenthood’s first African AmerÂiÂcan presÂiÂdent and its curÂrent presÂiÂdent, Cecile Richards, have worked to proÂmote awareÂness of both the pubÂlic’s rights and any impendÂing danÂgers to those rights.
Ayun HalÂlÂiÂday is an author, illusÂtraÂtor, theÂater makÂer and Chief PriÂmaÂtolÂoÂgist of the East VilÂlage Inky zine. Her play ZamÂboni Godot is openÂing in New York City in March 2017. FolÂlow her @AyunHalliday.
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