🔴How to make stress your friend

#Body_Language #Health #Psychology #Mindfulness

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🔴 How to make stress your friend

I have a confession to make. But first, I want you to make a little confession to me. In the past year, I want you to just raise your hand if you've experienced relatively little stress. Anyone?
How about a moderate amount of stress?
Who has experienced a lot of stress? Yeah. Me too.
But that is not my confession. My confession is this: I am a health psychologist, and my mission is to help people be happier and healthier. But I fear that something I've been teaching for the last 10 years is doing more harm than good, and it has to do with stress. For years I've been telling people, stress makes you sick. It increases the risk of everything from the common cold to cardiovascular disease. Basically, I've turned stress into the enemy. But I have changed my mind about stress, and today, I want to change yours.
Let me start with the study that made me rethink my whole approach to stress. This study tracked 30,000 adults in the United States for eight years, and they started by asking people, "How much stress have you experienced in the last year?" They also asked, "Do you believe that stress is harmful for your health?" And then they used public death records to find out who died.
Okay. Some bad news first. People who experienced a lot of stress in the previous year had a 43 percent increased risk of dying. But that was only true for the people who also believed that stress is harmful for your health.
People who experienced a lot of stress but did not view stress as harmful were no more likely to die. In fact, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.
Now the researchers estimated that over the eight years they were tracking deaths, 182,000 Americans died prematurely, not from stress, but from the belief that stress is bad for you.
That is over 20,000 deaths a year. Now, if that estimate is correct, that would make believing stress is bad for you the 15th largest cause of death in the United States last year, killing more people than skin cancer, HIV/AIDS and homicide.
You can see why this study freaked me out. Here I've been spending so much energy telling people stress is bad for your health.
So this study got me wondering: Can changing how you think about stress make you healthier? And here the science says yes. When you change your mind about stress, you can change your body's response to stress.
Now to explain how this works, I want you all to pretend that you are participants in a study designed to stress you out. It's called the social stress test. You come into the laboratory, and you're told you have to give a five-minute impromptu speech on your personal weaknesses to a panel of expert evaluators sitting right in front of you, and to make sure you feel the pressure, there are bright lights and a camera in your face, kind of like this.
And the evaluators have been trained to give you discouraging, non-verbal feedback, like this.
Now that you're sufficiently demoralized, time for part two: a math test. And unbeknownst to you, the experimenter has been trained to harass you during it. Now we're going to all do this together. It's going to be fun. For me.
Okay.
I want you all to count backwards from 996 in increments of seven. You're going to do this out loud, as fast as you can, starting with 996. Go!
Go faster. Faster please. You're going too slow.
Stop. Stop, stop, stop. That guy made a mistake. We are going to have to start all over again.
You're not very good at this, are you? Okay, so you get the idea. If you were actually in this study, you'd probably be a little stressed out. Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.

But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge? Now that is exactly what participants were told in a study conducted at Harvard University. Before they went through the social stress test, they were taught to rethink their stress response as helpful. That pounding heart is preparing you for action. If you're breathing faster, it's no problem. It's getting more oxygen to your brain. And participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident, but the most fascinating finding to me was how their physical stress response changed.
Now, in a typical stress response, your heart rate goes up, and your blood vessels constrict like this. And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease. It's not really healthy to be in this state all the time. But in the study, when participants viewed their stress response as helpful, their blood vessels stayed relaxed like this. Their heart was still pounding, but this is a much healthier cardiovascular profile. It actually looks a lot like what happens in moments of joy and courage. Over a lifetime of stressful experiences, this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s. And this is really what the new science of stress reveals, that how you think about stress matters.
So my goal as a health psychologist has changed. I no longer want to get rid of your stress. I want to make you better at stress. And we just did a little intervention. If you raised your hand and said you'd had a lot of stress in the last year, we could have saved your life, because hopefully the next time your heart is pounding from stress, you're going to remember this talk and you're going to think to yourself, this is my body helping me rise to this challenge. And when you view stress in that way, your body believes you, and your stress response becomes healthier.
Now I said I have over a decade of demonizing stress to redeem myself from, so we are going to do one more intervention. I want to tell you about one of the most under-appreciated aspects of the stress response, and the idea is this: Stress makes you social.
To understand this side of stress, we need to talk about a hormone, oxytocin, and I know oxytocin has already gotten as much hype as a hormone can get. It even has its own cute nickname, the cuddle hormone, because it's released when you hug someone. But this is a very small part of what oxytocin is involved in.
Oxytocin is a neuro-hormone. It fine-tunes your brain's social instincts. It primes you to do things that strengthen close relationships. Oxytocin makes you crave physical contact with your friends and family. It enhances your empathy. It even makes you more willing to help and support the people you care about. Some people have even suggested we should snort oxytocin... to become more compassionate and caring. But here's what most people don't understand about oxytocin. It's a stress hormone. Your pituitary gland pumps this stuff out as part of the stress response. It's as much a part of your stress response as the adrenaline that makes your heart pound. And when oxytocin is released in the stress response, it is motivating you to seek support. Your biological stress response is nudging you to tell someone how you feel, instead of bottling it up. Your stress response wants to make sure you notice when someone else in your life is struggling so that you can support each other. When life is difficult, your stress response wants you to be surrounded by people who care about you.

Okay, so how is knowing this side of stress going to make you healthier? Well, oxytocin doesn't only act on your brain. It also acts on your body, and one of its main roles in your body is to protect your cardiovascular system from the effects of stress. It's a natural anti-inflammatory. It also helps your blood vessels stay relaxed during stress. But my favorite effect on the body is actually on the heart. Your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stress-induced damage. This stress hormone strengthens your heart.
And the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support. So when you reach out to others under stress, either to seek support or to help someone else, you release more of this hormone, your stress response becomes healthier, and you actually recover faster from stress. I find this amazing, that your stress response has a built-in mechanism for stress resilience, and that mechanism is human connection.
I want to finish by telling you about one more study. And listen up, because this study could also save a life. This study tracked about 1,000 adults in the United States, and they ranged in age from 34 to 93, and they started the study by asking, "How much stress have you experienced in the last year?" They also asked, "How much time have you spent helping out friends, neighbors, people in your community?" And then they used public records for the next five years to find out who died.
Okay, so the bad news first: For every major stressful life experience, like financial difficulties or family crisis, that increased the risk of dying by 30 percent. But -- and I hope you are expecting a "but" by now -- but that wasn't true for everyone. People who spent time caring for others showed absolutely no stress-related increase in dying. Zero. Caring created resilience.
And so we see once again that the harmful effects of stress on your health are not inevitable. How you think and how you act can transform your experience of stress. When you choose to view your stress response as helpful, you create the biology of courage. And when you choose to connect with others under stress, you can create resilience. Now I wouldn't necessarily ask for more stressful experiences in my life, but this science has given me a whole new appreciation for stress. Stress gives us access to our hearts. The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy. And when you choose to view stress in this way, you're not just getting better at stress, you're actually making a pretty profound statement. You're saying that you can trust yourself to handle life's challenges. And you're remembering that you don't have to face them alone.
Thank you.
Chris Anderson: This is kind of amazing, what you're telling us. It seems amazing to me that a belief about stress can make so much difference to someone's life expectancy. How would that extend to advice, like, if someone is making a lifestyle choice between, say, a stressful job and a non-stressful job, does it matter which way they go? It's equally wise to go for the stressful job so long as you believe that you can handle it, in some sense?
KM: Yeah, and one thing we know for certain is that chasing meaning is better for your health than trying to avoid discomfort. And so I would say that's really the best way to make decisions, is go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.
CA: Thank you so much, Kelly. It's pretty cool.

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🔴How AI is making it easier to diagnose disease

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🔴How AI is making it easier to diagnose disease

Computer algorithms today are performing incredible tasks with high accuracies, at a massive scale, using human-like intelligence. And this intelligence of computers is often referred to as AI or artificial intelligence. AI is poised to make an incredible impact on our lives in the future. Today, however, we still face massive challenges in detecting and diagnosing several life-threatening illnesses, such as infectious diseases and cancer. Thousands of patients every year lose their lives due to liver and oral cancer.
Our best way to help these patients is to perform early detection and diagnoses of these diseases. So how do we detect these diseases today, and can artificial intelligence help? In patients who, unfortunately, are suspected of these diseases, an expert physician first orders very expensive medical imaging technologies such as fluorescent imaging, CTs, MRIs, to be performed. Once those images are collected, another expert physician then diagnoses those images and talks to the patient. As you can see, this is a very resource-intensive process, requiring both expert physicians, expensive medical imaging technologies, and is not considered practical for the developing world. And in fact, in many industrialized nations, as well.
So, can we solve this problem using artificial intelligence? Today, if I were to use traditional artificial intelligence architectures to solve this problem, I would require 10,000 -- I repeat, on an order of 10,000 of these very expensive medical images first to be generated. After that, I would then go to an expert physician, who would then analyze those images for me. And using those two pieces of information, I can train a standard deep neural network or a deep learning network to provide patient's diagnosis. Similar to the first approach, traditional artificial intelligence approaches suffer from the same problem. Large amounts of data, expert physicians and expert medical imaging technologies.
So, can we invent more scalable, effective and more valuable artificial intelligence architectures to solve these very important problems facing us today? And this is exactly what my group at MIT Media Lab does. We have invented a variety of unorthodox AI architectures to solve some of the most important challenges facing us today in medical imaging and clinical trials.
In the example I shared with you today, we had two goals. Our first goal was to reduce the number of images required to train artificial intelligence algorithms. Our second goal -- we were more ambitious, we wanted to reduce the use of expensive medical imaging technologies to screen patients. So how did we do it?
For our first goal, instead of starting with tens and thousands of these very expensive medical images, like traditional AI, we started with a single medical image. From this image, my team and I figured out a very clever way to extract billions of information packets. These information packets included colors, pixels, geometry and rendering of the disease on the medical image. In a sense, we converted one image into billions of training data points, massively reducing the amount of data needed for training.
For our second goal, to reduce the use of expensive medical imaging technologies to screen patients, we started with a standard, white light photograph, acquired either from a DSLR camera or a mobile phone, for the patient. Then remember those billions of information packets? We overlaid those from the medical image onto this image, creating something that we call a composite image. Much to our surprise, we only required 50 -- I repeat, only 50 -- of these composite images to train our algorithms to high efficiencies.

To summarize our approach, instead of using 10,000 very expensive medical images, we can now train the AI algorithms in an unorthodox way, using only 50 of these high-resolution, but standard photographs, acquired from DSLR cameras and mobile phones, and provide diagnosis. More importantly, our algorithms can accept, in the future and even right now, some very simple, white light photographs from the patient, instead of expensive medical imaging technologies.
I believe that we are poised to enter an era where artificial intelligence is going to make an incredible impact on our future. And I think that thinking about traditional AI, which is data-rich but application-poor, we should also continue thinking about unorthodox artificial intelligence architectures, which can accept small amounts of data and solve some of the most important problems facing us today, especially in health care.
Thank you very much.

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🔴What Wikipedia teaches us about balancing truth and beliefs?

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🔴A brief history of Spanish

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🔴A brief history of Spanish

Beginning in the 3rd century, before the coming era, the Romans conquered the Iberian Peninsula. This period gave rise to several regional languages in the area that's now Spain, including Castilian, Catalan and Galician. One of these would become Spanish— but not for another 1,500 years. Those years tell the origin story of what’s become a global modern language.
During the Roman occupation, colloquial spoken Latin, often called “Vulgar Latin,” mixed with Indigenous languages. Approximately 75% of modern Spanish comes from Latin, including syntactic rules. For instance, verbs are conjugated in a similar way as in Latin. And like other Roman languages, nouns have gender: el sol, the sun, is masculine, whereas la luna, the moon, is feminine.
After the Roman Empire collapsed, a series of other powers conquered the region. First came the Visigoths starting in the 5th century of the common era. They spoke an eastern Germanic language that would eventually become part of German and lent a few words to the language that would become Spanish. Then the Umayyad Caliphate ousted the Visigoths. They spoke Arabic, which left a strong mark on modern Spanish: over a thousand words come from Arabic. These often have a starting “a” or “z” sound, and sometimes include an “h.”
In 1492, the Catholic Church consolidated its power through two monarchs, Isabella and Ferdinand, expelling Muslims and Jews, combining the distinct regional kingdoms into one nation, and adopting one of the local languages as the official state language. That language was Castellano, or Castilian, from the Kingdom of Castile, which was centrally located in Spain and home to Madrid. Thereafter Castellano became Español, or Spanish.
But the Spanish of 1492 was Old Spanish, very different from Spanish today. That same year, Christopher Columbus sailed across the Atlantic Ocean, marking the start of the Spanish conquest of the Americas. The Indigenous population of the Americas spoke an estimated 2,000 different languages. Over the next few decades, most of them were forced to adopt Spanish at the expense of their own languages. Still, words from Indigenous languages became part of Spanish. From Nahuatl, the language of the Aztec Empire, came words with “ch” and “y” like “chapulin” and “coyote.” From Quechua, a language spoken in the Peruvian Andes, came words with “ch” like “cancha,” “chullo,” and “poncho.” Some of these words describe things that hadn’t existed in the Spanish lexicon before, while others replaced existing Spanish words even in Spain.
By the time Miguel de Cervantes published the first part of “Don Quixote” in 1605, the language was arguably more similar to modern Spanish than plays of one of his contemporaries, William Shakespeare, were to modern English. Starting in the 18th century, French language and culture were extremely fashionable in Spain, and later Hispanic America. While the two languages already had commonalities from their shared roots in Latin, Spanish gained new words from French during this period.
In the 19th century, all over Central and South America, people revolted to gain independence from Spain. In the newly sovereign nations, people continued to speak the language of their former oppressors. Today, there are approximately 415 million inhabitants of Hispanic America. Spanish is the official language of 21 countries and Puerto Rico. As of 2021, only English, Mandarin, and Hindi have more speakers.

How does a language with so many speakers around the world not break apart into new languages the way Vulgar Latin did? There's no easy answer to this question. Other languages that spread through colonialism, like French, have mixed with Indigenous languages to form entirely new ones. Some would argue that Spanglish, a mixture of Spanish and English, is a distinct language or on its way to becoming one. But although a person in Buenos Aires occasionally might use words that aren’t fully intelligible to someone in Bogotá or Mexico City, Spanish retains enough unity of syntax, grammar, and vocabulary to remain one language.

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🔴How innovation and technology can fight global hunger?

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🔴How innovation and technology can fight global hunger?

When you think about innovation and technology, you're most likely thinking about the latest app on your smartphone, or maybe you think about rockets going into space. But what about some of the world's biggest challenges, like global hunger or climate change? They can seem overwhelming or, you know, maybe you just think there should be a nonprofit organization that takes care of that. But why is it that we think so traditionally about some of the world's biggest challenges?
I believe innovation and technology can help tackle some of the world's biggest challenges. The barrier is our own thinking. And there's something about this where big global challenges are no different than big global business challenges. So let's change that.
Let's talk about one of those topics, global hunger. Hunger may seem like a remote problem for you, but the effects of it are pretty drastic. Hunger means you do not have enough calories on a daily basis to live a healthy life. And there is up to 811 million people on the planet who are hungry. So what can we do about it?
I think innovation and technology is the answer. A couple of years ago, a friend and I realized that United Nations World Food Programme can feed a child for a full day for only 80 cents. We were shocked. We thought, if more people knew about this, if we made it easy, imagine you were having dinner with your friends and you're enjoying yourselves, wouldn't you want to share your meal with a child in need? And that's exactly why we founded an app called Share the Meal. It's so simple. With one tap on your smartphone, you can share your meal with a child in need for only 80 cents.
And I'm excited to tell you it's working. Over 130 million meals have been shared so far by six million app users across the globe. And Share the Meal was even an app of the year in 2020 by both Apple and Google.
When we started Share the Meal, we had to push really hard to make it a reality. There just weren't so many support mechanisms out there to support social entrepreneurs, when you compare it, for instance, with the number of start-up accelerators for for-profit ventures. Coming from that inspiration, I got the opportunity to start the World Food Programme’s Innovation Accelerator, exactly with the goal of replicating what Silicon Valley does well, but for global social impact. It's a start-up accelerator that supports start-ups and nonprofit innovations globally and helps them scale to disrupt global hunger.
So let's look at two of those examples. The first one is about blockchain. Now, when you think about blockchain, you may think about Bitcoin or cryptocurrencies, but that's not how we think of it. We use blockchain technology so that refugees can go into stores and purchase food. It's an innovation called Building Blocks. And why blockchain? Blockchain helps because it's not my blockchain or your blockchain, it's the neutral blockchain network. And that way it makes collaboration among aid organizations much easier. And how does it work? Every month, aid organizations transfer money to individual blockchain accounts, and then that individual can go into a store, shop for the groceries and at the checkout they pay with the iris scan or with another authentication method. That innovation had first been submitted to us by a World Food Programme finance officer who participated in our innovation boot camp. He then developed a prototype and tested it only two months after starting, in Pakistan with about 100 people, and the next pilot was already with 10,000 refugees in Jordan. And that was so successful, that that solution scaled to over 100,000 people within seven months. And right now, Building Blocks is reaching about one million people, transferring over 300 million dollars of cash to people in urgent need of food.

And here's another example. Did you know that corn flakes and a lot of other cereals have added vitamins and minerals? That's called food fortification, when you add critical nutrients to staple foods we eat every day. That's particularly important when people do not have access to a healthy diet or maybe they cannot afford it. This is where social business called Sanku comes in. Sanku has developed an internet-enabled machine that fortifies maize flour at small mills in Africa. Now they have a market-based model that helps provide fortified, nutritious flour to their clients of the small mills at no additional cost. Right now it's reaching up to three million people and scaling further.
So, does it work? Can accelerated innovation and technology help us tackle some of the world's biggest challenges? When we first started the World Food Programme Innovation Accelerator, it seemed like a crazy idea that innovation and technology can help us make a meaningful impact on global hunger. But since starting in 2015, we've consistently doubled the number of people reached every year through the innovations that we've supported. In 2021, we've positively impacted the lives of 8.6 million people already. And now we even run accelerator programs for other global problems like primary health care, vaccine delivery or gender equality.
Imagine what the impact could be if you take action today as an individual, as a company, or maybe as a start-up founder. Innovation and technology can enable so much good in the world, and together we can solve the world's biggest challenges.
Thank you.

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🔴Would you pass the wallet test?

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🔴Would you pass the wallet test?

Picture this: you’re working a slow shift in a hotel lobby when someone hurriedly approaches the front desk. They found a lost wallet around the corner, but they’re in a rush and don’t have time to follow up. They ask if you can handle it and then run off. Looking at the wallet you see it contains a key, a grocery list, about $13, and three business cards with a name and email you assume belong to the wallet’s owner. So, what do you do?
Between 2013 and 2016, over 17,000 front-desk workers around the globe were faced with this choice, becoming unwitting participants in a massive study of honesty. And the results surprised top economists and the researchers running the experiment. But to understand what these groups were expecting, we need to spend a little time defining honesty.
We typically think of honesty in terms of actively telling the truth in our interpersonal relationships. But in fact, every healthy society relies on a shared foundation of honesty. Using public services, making business transactions, and deciding government policies requires a baseline expectation of honesty from our fellow citizens. Because of this, understanding what drives honesty is a vital research subject for economists, psychologists, and sociologists. Unfortunately, honesty can be difficult to investigate when people know they’re being watched. So, researchers have come up with clever ways to analyze this behavior outside the lab. And this global study by the universities of Michigan, Utah, and Zurich sought to answer an important question: will people engage in opportunistic behavior when there’s little-to-no chance of being caught?
In what became known as the Lost Wallet Test, 13 research assistants traveled to 355 cities in 40 different countries, recreating the same scenario in hotels, banks, public offices, and various cultural establishments. The clear wallets ensured participants could see their contents, half of which contained a key, grocery list, and business cards, while the other half also included the equivalent of roughly 13 US dollars. The researchers believed the money would discourage honesty. Specifically, they thought participants’ self-interest would overpower two competing factors: their altruistic desire not to harm the wallet’s owner, and their desire to maintain a positive self-image. Regarding self-image, we generally like to think of ourselves as good and honest. But studies have found people are often able to let themselves off the hook for stealing small amounts of money. As for harming the wallet's owner, the victim of their crime would be abstract. They'd never met this person, and since the wallet had come from another location, it seemed unlikely they ever would.
For these reasons, researchers expected money-filled wallets to be reported less often, and the 279 economists they surveyed agreed. But to their surprise, the study found the exact opposite. While only 46% of cash-free wallets were reported, 61% of cash wallets were called in. This pattern held true across the globe, regardless of the participants’ age, gender, or whether they were being observed during the wallet drop-off. And when researchers tried increasing the temptation to be dishonest with wallets containing nearly $100, the results surprised them again. People reported 72% of these big money wallets.
There are a lot of theories for why honesty goes up as the wallet becomes more valuable. The $100 wallet certainly increases self-interest. But in international follow-up surveys, people reported that taking larger sums of money felt more like theft, making it harder to maintain a positive self-image. It’s also possible that when the financial stakes are higher, so is the perceived harm to the wallet’s owner. Others have suggested that our commitment to honesty could be altered in professional settings, meaning participants might have acted differently outside the office.

Still, this result suggests that self-interest might not be as powerful as we often think. Seeing yourself as an honest person can motivate you to be an honest person. And by modeling this behavior and celebrating it and others, we can help create an honest society we can all rely on.

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🔴The most powerful yet overlooked resource in schools

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