Human Behavior

What to Do If You Cant Afford Therapy – VICE

Some scenarios can be resolved just by talking to someone. Photo: Emma Simpson, Unsplash

There are lots of good reasons to get therapy. An effective session could help you overcome childhood trauma, unearth deeply entrenched emotional baggage, and teach you new coping skills and techniques to manage the stress of everyday life. And if youre dealing with a mental disorder like depression or ADHD, then therapy is often essential in managing symptoms.

Unfortunately, therapy aint cheap. In the Philippines, one session can set you back anywhere between 1,000 to 4,500 Philippine pesos ($17-76). To put that into perspective, the cost of therapy in the United States ranges between $60 and $200, but the estimated average salary in the US is almost ten times more than that in the Philippines.

Therapy also isnt easy to come by.

In our clinic, for example, the average waiting time is three weeks. And thats already very fast, Mary Grace Orquiza, a psychologist based in the Philippines and the director of Gray Matters Philippines, told VICE. Most clients who come to us from referrals from other institutions have been waiting for a schedule for around two months. Its really that long.

Orquiza said that one of the main reasons therapy is so inaccessible is the scarcity of licensed professionals. There are only about 1,000 psychologists and 600 psychiatrists in the Philippines, and not all of them are actively providing their services.

Other countries have this problem too. In Singapore, the ratio between psychiatrists and the countrys population is about 4.5 to 100,000. In Malaysia, its 1 to 100,000. In India, its a grim 0.75 to 100,000.

One of the factors impacting the availability and accessibility of mental health services is the stigma associated with it. In many Asian countries, mental health is still taboo. This influences the number of people willing to get into the industry, and the number of organizations that support such services.

Luckily, times are changing. The pandemic has opened our eyes to the value of mental health. And while institutional change will require more time and investment, there are a few alternatives to therapy that people can explore in the meantime.

Take note that these suggestions are not substitutes for therapy. Theres a chance you may develop one mental health problem or another at some point in your life. So, if you feel like your mental health is disrupting your day-to-day, its best to consult a licensed professional.

Life coaching

Therapy is a scientific thing, Orquiza explained. Professionals attend schools, go through extensive training, and further their education through workshops or training. Its based on science and research, wherein we apply various psychological principles or things that we know about human behavior to help someone alleviate their suffering.

But there are cases where therapy, though helpful, would not be necessary to achieve a certain goal. This includes making decisions, seeking guidance, and dealing with unresolved issues.

Orquiza explained that each person is equipped with unique coping mechanisms, and so some scenarios can be resolved by just talking to someone and getting a nudge in the right direction.

In these cases, life coaching would be a good alternative to therapy.

Life coaches are not licensed professionals like psychologists, psychiatrists, and guidance counselors, but they do have their own functions, said Orquiza, adding that life coaches can help people improve their relationships, careers, and overall well-being.

Its not that life coaches have all the answers. But through a series of conversations, they can help steer people toward answering these tough questions themselves. Need help drawing boundaries between work and life? Cant understand how to beat the procrastination habit? A life coach can help in these regards.

Scientifically-backed breathing and meditation apps

In therapy, distressed people are often advised to meditate or practice breathing exercises because the physical act of calming down can impact mental health.

[Meditation] helps with the physiological responses of the body Once your body is calm and relaxed, you can think better, said Orquiza.

Another good thing about meditation is that, because youre more attuned to yourselfmore aware of whats happening to you, your thoughts, feelings, and emotionsyou process a lot of information and a lot of things about yourself. It can help you reflect, gain insights about yourself, and lessen feelings of threat.

Orquiza recommends meditation apps to her clients, particularly those based on compassion-focused therapy and cognitive behavioral therapy (CBT).

I usually recommend CBT apps because they help people address dysfunctional thoughts. It also helps people identify goals and how they can make it more possible, said Orquiza.

I also recommend compassion-focused apps because they teach you how to be more kind, gentle, and compassionate with yourself[things] you would normally do for another person, but usually have difficulty showing yourself.

Good sleep, lots of water, pockets of rest and relaxation

Just like our physical health, Orquiza said that prevention is better than cure when it comes to our mental well-being.

Its important that we nourish ourselves before we develop mental health problems, said Orquiza, adding that finding a balance between work and rest can help keep our mental health intact.

Work is important because it fosters a sense of achievement. But if we neglect other areas of our life, were more prone to experience burnout and stress. We must allow ourselves rest and relaxation, pleasure, enjoyment.

Mental health hotlines, NGOs, and government units

While therapy can be hard to come by, there are a number of mental health hotlines that you can reach out to for help. But before you do that, Orquiza said its important to understand that the function of a hotline is inherently different from that of therapy. Where the latter provides long-term interventions, hotlines are more for people who face immediate threats, like those who are experiencing suicidal thoughts.

Crisis hotlines function as a brief intervention, said Orquiza, adding that the crisis counselor on the other line will assess the problem and provide a short-term intervention or recommendation.

The goal is really to make you feel better instantly and to lessen the risk to you and your life. So if you are in a crisis situation like that, you can call a hotline.

Crisis hotlines are also useful for referrals. You can reach out to a hotline to get in touch with organizations that offer low-cost or no-cost therapy. In the Philippines, that would include the National Center for Mental Health, the Philippine Mental Health Association, or hospitals like the Philippine General Hospital. Certain local government units also provide counseling services for free.

But individuals should be wary of centers or organizations that offer very cheap services, especially if these centers or organizations are not verified to have licensed professionals, said Orquiza.

Employee benefits

With mental health conditions on the rise,more companies now offer mental health benefits to their employees. For instance, some companies have mental health leaves, in-house counseling sessions, or even therapy stipends.

The same goes for health maintenance organizations (HMOs). Some have begun offering coverage for mental health conditions for the first time.

While a lot of these services can only offer baseline solutions, they can help cut the cost of therapy as a whole. If you havent looked into it yet, it might be worth emailing HR to get an idea of the options available to you.

If you or someone you know is considering suicide, help is available. Call 1-800-273-8255 to speak with someone now or text START to 741741 to message with the Crisis Text Line.

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What to Do If You Cant Afford Therapy - VICE

Human Behavior

The long-term answer to fixing bias in AI systems – TechTarget

A new AI system or tool pops up every day.

AI systems are more popular than ever -- and smarter.

From large language models such as GPT-3 to text-to-image models like Dall-E and, most recently, text-to-video systems like Imagen Video -- a system Google introduced on Oct. 5 that takes a text description and generates video -- AI systems have also become more sophisticated.

However, sophistication comes at a cost, according to Chirag Shah, associate professor in the Information School at the University of Washington.

While the systems' creators have tried to make the systems smart, they haven't done the same in making them fair and equitable, Shah said. Problems with how the systems learn and the data they learn on often cause bias to creep in.

In this Q&A, Shah discusses approaches to fixing bias in AI technology.

What are some of the ways to fix the bias problems in AI systems?

Chirag Shah: Are you looking for a quick fix? Those kinds of things can be done relatively quickly. But that doesn't really solve the underlying problem.

For instance, if your search results are biased, you could actually detect that and ... instead of providing the original results, you shuffle them in a way that provides more diversity, more fairness. That kind of addresses the issue. But it doesn't change the fact that the underlying system is still unfair, and it is still biased. It means that you're dependent now on this additional layer of checking and undoing some of the things. If somebody wanted to game the system, they can easily do that, and we've seen this. This is not a long-term solution.

Some of these [long-term fix] recommendations are hard. For instance, one way these systems get biased is they're obviously being run by for-profit organizations. The usual players are Google, Facebook and Amazon. They are banking on their algorithms trying to optimize user engagement, which on the surface seems like a good idea. The problem is, people don't engage with things just because they are good or relevant. More often, they engage with things because the content has certain kinds of emotions, like fear or hatred, or certain kinds of conspiracy.

Unfortunately, this focus on engagement is problematic. It's primarily because an average user engages with things that are often not verified, but are entertaining. The algorithms essentially end up learning that, OK, that's a good thing to do. This creates a vicious cycle.

A longer-term solution is to start breaking the cycle. That needs to happen from both sides. It needs to happen from these services, the tech companies that are targeting for higher engagement. They need to start changing their formula for how they consider engagement or how they optimize their algorithms for something other than engagement.

We also need to do things from the user side because these tech companies are going to argue that, 'Hey, we're only giving people what they want. It's not our fault that people want to click a lot more on conspiracy theories.' Chirag ShahAssociate professor, Information School at the University of Washington

We also need to do things from the user side because these tech companies are going to argue that, 'Hey, we're only giving people what they want. It's not our fault that people want to click a lot more on conspiracy theories. We're simply surfacing those things.' We need to start doing more from the user side, which is user education.

These are not quick fixes. This is, essentially, talking about changing user behavior -- human behavior. That's not going to happen overnight.

How willing are vendors to take the long route in fixing the problems with bias in AI systems?

Shah: They don't have a clear incentive to change their formula for engagement or have their algorithms not optimize on engagement, but rather on authoritativeness or authenticity, or a quality of information or sources. The only way -- or the main way -- they will be compelled to do that is through regulation.

By regulation, I do mean things coming from different government agencies that have the authority to actually impose fines if the businesses don't comply. There has to be some 'teeth in this' policies and, you know, regulations.

There are actually AI-related regulations that the European Union came up with last year. And then the FTC [Federal Trade Commission] here followed, but our side of the policy is not as strong.

I think we need regulations that recognize that anytime an algorithm mediates information being presented to the user, it is equivalent to that mediator actually producing [the information] because they dictate who sees what in which order, and that has a significant impact. So we're nowhere close to that.

Without the proper incentives, will bias in AI systems get worse as more are created?

Shah: It depends. The question is, [are the systems] what we want? This is where some of my colleagues and I would argue that, at least in some of these cases, we have gone overboard -- we have crossed the line already. We have gotten too excited about what technology could do. We're not asking enough for what technology should do.

There are plenty of these cases where you question like, who's asking for this? There are more important problems in the world to solve. Why are we not putting our resources to those things? Why are we not directing our resources to that? So yes, I think that's a bigger question here.

Editor's note: This interview has been edited for clarity and conciseness.

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Human Behavior

11 Career Podcasts To Listen To If You’re Ready To Level Up At Your Job – Evie Magazine

We all love podcasts. Whether youre a true crime junkie, pop-culture fanatic, history nerd, political enthusiast, or simply a Joe Rogan fan, there is a podcast out there for you! One genre of podcast that Id argue doesnt get the love that it deserves are career-minded podcasts.

Thats probably because we listen to podcasts so that we can relax, unwind, or learn something interesting. Few people want to be thinking about work on the weekends when theyre trying to relax or catch up on the latest episode of Morbid. But career podcasts arent as dull as they might seem at first, and many of them are actually applicable to far more things in life than just your job.

In fact, some of the podcasts on this list arent technically career podcasts at all, in that theyre not marketed that way. However, many of the guests that these podcasts have on and advice that they dole out will 100% help you in your career because a lot of career advice is really just life advice thats applied in a different context. So here are 11 podcasts that will help you level up at your job (and in your life)!

Read that title twice before you skip this one! Host Jenna Kutcher is here to help you dig into your goals, enrich your mind, and unlock your more successful self. Jenna is the author of the best-selling book How Are You, Really?, and true to the title, you get the sense that Jenna genuinely cares about each and every person listening to her show and wants them to be successful and happy. If you have a dream of leaving your 9-5, starting your own business, or simply feeling more fulfilled at work, then this is the podcast for you.

This isnt your typical career podcast because Jordans guests are all over the map, from detectives to psychologists to former mob bosses. But its important to listen to people whose experiences are completely different from your own because it broadens your perspective and makes you realize you have so many unknown unknowns or questions you never even thought to ask. Learning about things like human psychology is critical to succeeding at work because it helps you understand why people act the way they do and how to navigate the intricacies of human behavior. Even if you deserve that raise at work, if you dont go about asking for it the right way, you probably wont get it. Also, Jordan is hilarious and a great interviewer, so no matter what guest he has on that week, you know youll be entertained.

Ever wonder how some of the worlds most renowned boss babes came to be so successful? Then look no further! In this podcast from the Wall Street Journal, youll learn about things like how to master a side hustle, build a business, and feel empowered financially. Whether youre an entrepreneurial-minded gal or simply like hearing from successful women in a variety of fields, this podcast has something to offer you.

Lewis Howes wants to help you be great. Hes a professional athlete-turned entrepreneur who uses his platform to speak with leaders in business, entertainment, sports, and science. The self-stated goal of his podcast is to inspire YOU to unlock your inner greatness and live your best life. With guests like fashion phenom Kendra Scott and Master Negotiator Chris Voss, youre certain to learn a thing or two about success!

What does a retired Navy SEAL have to teach you about how to succeed at the office? As it turns out, a lot! Jocko Willinks podcast covers a host of topics like discipline, leadership, and accountability. Jockos known for speaking bluntly about extreme ownership and how Leaders must own everything in their world. There is no one else to blame.While its certainly not a traditional career podcast, Jockos and his guests wisdom can often be applied to the boardroom.

Whether you need advice on how to update your resume, negotiate a raise, feel more confident at work, or where to find interesting job openings, The Career Contessa has got you covered. Its a weekly podcast by women, for women, to help us feel more fulfilled, successful, and happy in the workplace. In a world where were often inundated with professional advice on social media, the advice doled out on this podcast is refreshingly actionable.

Its very likely that even if you dont realize it, youve read or heard something by Adam Grant. Hes a best-selling author who, in addition to his books and highly-viewed Ted Talks, has been featured in publications like The New York Times, Washington Post, and The Wall Street Journal. As you might have guessed from the title, his podcast aims to help you create a better work life. Hes got a range of great guests like Mark Cuban, Dolly Parton, and Michael Schur (the writer behind beloved shows like The Office and Parks and Rec!) who offer advice on morality, emotional intelligence, and why you shouldnt follow your passions.

Jenny Blake is of the belief that if change is the only constant, wed better get good at it. Shes the author of the award-winning book Pivot: The Only Move That Matters Is Your Next One, and her podcast is in the same vein. Jenny hosts her friends, fellow authors, and other successful business people as they discuss topics like imposter syndrome, trust building, and how stealing wifi can be a great career strategy.

This is another podcast that, on the surface, might not seem like a traditional career podcast, but the advice offered on how to hustle, invest wisely, and find financial freedom can definitely aid your success in both work and life. BiggerPockets started out as a podcast about real estate investing, but they now have a number of spin-off shows about money, business, and real-estate for rookies. No matter what professional field youre in, and even if you have zero interest in real estate, theres a lot you can learn from the uber-smart and entertaining folks at BiggerPockets.

BossBabe is more than just a podcast, its an entire online community of ambitious women focused on achieving success and happiness in life. Hosted by co-founders Natalie Ellis and Danielle Canty, The BossBabe Podcast gets candid about how to navigate the realities of work and life, and how to find balance in our crazy world. One thing I love about this podcast is that in addition to hosting amazing guests, they also release one short episode each week called BossBabe Business School where Danielle or Natalie will dig into one specific, relatable topic and offer actionable advice about how to change bad habits, try something new, or shift your mindset.

Jay Shetty is a former Hindu monk whose guests run the cultural gambit. On his podcast, he speaks with everyone from Dave Ramsey to Kendall Jenner about things like success, relationships, finding the right work-life balance, and more. While every episode is a little different and you may never know what to expect, you do know that regardless of who his next guest is, youll learn some valuable lessons.

The next time youre going for a walk or commuting to work, try putting on one of these podcasts so you can learn something along the way! Using your commute as a time to learn and better yourself is a great hack to help you level up at your job and in life.

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Physiology

National award honors UB biochemist’s transformational leadership promoting inclusivity in science – UBNow: News and views for UB faculty and staff -…

Campus News

UB biochemist Gabriela K. Popescuis an internationally known researcher in neuroscience and an effective advocate for making science a more welcoming and inclusive environment. Photo: Douglas Levere

By ELLEN GOLDBAUM

Published October 11, 2022

UB biochemist Gabriela K. Popescuis an internationally known researcher in neuroscience. She is also an effective advocate for making science a more welcoming and inclusive environment, efforts that have earned her a significant new honor.

The Society of General Physiologists (SGP) has chosen Popescu, professor of biochemistry in the Jacobs School of Medicine and Biomedical Sciences at UB, to receive the 2022 Sharona Gordon Award.

Established in 2020, the award recognizes individuals who have demonstrated transformational leadership in physiology and related fields. It is given to an individual who has made a clear and sustained impact on improving equity and inclusivity in the fields of physiology and biophysics.

Popescu will give an invited talk at the next SGP Awards Symposium.

The awards previous two winners are Karen Fleming, professor of biophysics at Johns Hopkins University, and Miriam Goodman, the Mrs. George Winzer Professor of Cell Biology at Stanford University.

Dr. Popescus achievements as an outstanding neuroscientist and as an advocate for equity in all aspects of the scientific endeavor are so deserving of this recognition, said Allison Brashear, MD, vice president for health sciences and dean of the Jacobs School. We could not be more proud that she is among the first scientists to be recognized with this impactful award.

The SGP states that Popescu led the charge to establish the Biophysical Societys anti-harassment code of conduct and organized its first plenary session addressing sexual harassment. The description adds: She continues to provide a voice in situations where implicit bias and unrealized inequities enter the room, particularly speaking up for those with invisible disabilities and raising awareness aboutviolence against women.

As a woman and an immigrant, Popescus awareness of the impact of inequities in science has evolved over the years, often as a direct result of the national scientific and educational organizations in which she has played increasingly influential roles.

Earlier this year, she was voted president-elect of the Biophysical Society, an international organization with 7,500 members. She previously served two terms as chair of that societys Committee for Professional Opportunities for Women.

A turning point

A key turning point for Popescu occurred in 2018. She was attending the leadership committee meeting of a national professional society when the National Academies of Sciences, Engineering and Medicine announced release of the report of its Committee on the Impacts of Sexual Harassment in Academia.

Together, attendees heard the news that the report had found that 50% of females in academic medicine reported having experienced some type of sexual harassment. At first, Popescu recalled, the room just went uncomfortably quiet. About a third of the people in the meeting were women. The first person to speak was a man. He said he wanted to see the data.

Then a woman who said she had been a Title IX officer spoke up. This woman said that sure, it would be good to see the data, but she thought 50% sounded accurate. Another woman mentioned that many instances of sexual harassment never even get reported.

As the conversation continued, Popescu could see peoples perceptions were beginning to change.

That report changed the playing field, Popescu said. And that was such a lesson for me. You have to be at the table.

Since then, Popescus willingness to speak up for people who are underrepresented in science has intensified. She initially served on the Administrative Board of the Association of American Medical Colleges Council of Faculty and Academic Societies (CFAS), representing the Jacobs School. In 2017, she was named chair-elect of CFAS, which also gave her a seat on the board of directors of the AAMC. She has used her participation on the boards of major organizations to raise awareness and make change.

I thought, what can I do? said Popescu, about how she thought she could make the most impact. I want to keep their feet to the fire.

First-ever plenaries on sexual harassment

She was instrumental in getting two major academic, scientific organizations CFAS and the Biophysical Society to hold their first-ever plenary sessions on sexual harassment, activities that the SGP cited in giving Popescu the Gordon award.

She is also serving her second term on the steering committee of the American Association for the Advancement of Science, which nominates AAAS fellows.

Popescu has also, not surprisingly, worked to benefit faculty at the Jacobs School. In 2018-19, with her colleagues, she started a program called SheLeads@Jacobs School, a yearlong curriculum designed to grow the pool of women faculty ready for leadership positions in academic medicine.

Early passion for making improvements

Her passion for improving conditions for her fellow scientists began early; she thinks it goes back to when she got her first grant after serving as a postdoctoral fellow in the Jacobs School in the lab of Anthony Auerbach, professor in the Department of Physiology and Biophysics.

He encouraged me to apply to the National Institutes of Health for something very prestigious: the F32 Ruth L. Kirschstein Postdoctoral Individual National Research Service Award, she recalled. And I got the grant. Its a big deal.

But at the same time she was celebrating that award, she discovered that it would mean that she would lose her health insurance.

The timing wasnt ideal. Popescu was raising two children and her daughter, who was 15, needed braces. She needed to figure out how to get back on insurance.

I thought, Ok, this is wrong. So I asked around and found out there wasnt even a postdoctoral association here. There was nobody responsible for postdocs, she said.

Popescu approached Suzanne Laychock, senior associate dean for faculty affairs, who agreed that it was a problem that needed addressing.

So we got some people together and organized a committee to evaluate how we could develop an association for postdocs. We thought we should at least have a door with a sign on it that says Postdoctoral office with someone in that office, said Popescu.

Their efforts paid off and resulted in what is now the Office of Postdoctoral Scholars.

Popescu noted, That was my first advocacy role in my career. It was figuring out what we needed. It was egregious to have nothing.

Participating in these activities helps magnify impact, Popescu said. What makes someone be impactful? she asked. Im there when the policies are being written, when the speakers are being invited and when fellows are being nominated. I am at the table, she said, adding with a grin: You know what they say: If youre not at the table, you are on the menu!

She has simple advice to young faculty interested in leadership roles. Everybody has their thing, she said. Do what youre passionate about. You see a wrong? Go right it. Its the right thing to do.

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Physiology

These are the real benefits of running, according to the science – Livescience.com

A runners body can come in all shapes and sizes, but the benefits of running remain the same for everyone. So, if youre thinking about kicking your run to the curb side now the weather has turned. dont!

Whether you stick with your outdoor run and yield the extra benefits of training in colder temperatures, or start looking into the best treadmill (opens in new tab) you can buy, studies show that in the long-term, running can improve longevity of life by lowering your blood pressure, cholesterol levels and resting heart rate. But theres more. For those who really want to deep-dive into the physiological technicalities, heres why running really is one of the best forms of exercise.

The term feel the burn is generally associated with hard working muscles during a workout. Youve probably felt it during a particularly gruelling session. Your body breaks down glucose to be used as energy and a by-product of this process is lactic acid. The harder you work, the more lactate accumulates until eventually you cant get rid of it quick enough.

This is known as your lactate threshold and there have been lots of studies - such as this one, published in the Journal of Physiology (opens in new tab) - that show the importance and role of anaerobic threshold in endurance sports.

A higher lactate threshold (aka anaerobic threshold) will allow for a faster, more sustainable running pace, says Jim Pate, Senior Physiologist at Marylebone Health (opens in new tab).

Jim Pate

Jim Pate is the senior physiologist and lab manager at the Centre for Health and Human Performance (CHHP). He specializes in cardiopulmonary exercise testing and heads up all of CHHPs exercise physiology services. He also lectures at UCL, as well as carrying out research at the university. Before joining CHHP, Jim not only worked in the NHS but also spent some time working at Everest Base Camp on the Extreme Everest Expedition, looking at how extreme conditions affect performance, survival and longevity.

When running at lower intensities, the primary component the body needs and uses to produce the energy is oxygen. This aerobic process is efficient but also relatively complex and can become overloaded or backed up, as energy demand rises with exercise intensity.

There will be a point where a second energy production system begins to make a contribution and this is the anaerobic system. This system produces energy rapidly without oxygen, but it is also inefficient, burning cellular fuel more quickly and producing the by-products: lactate and lactic acid.

From a running performance point of view, the shift to inefficient energy production results in an unsustainable system that will ultimately lead to fatigue. However, a higher lactate threshold is trainable and the best way to improve it is to train at, or around, lactate threshold intensity with working intervals significantly longer than recovery intervals.

Put simply, VO max is the maximum (max) rate (V) of oxygen (O) your body is able to consume and use during one minute of exercise. A higher VO max means youre in good shape physically and if youre looking to improve yours, running can help.

It has been shown that running at specific intensities for certain periods of time can actually improve your VO max, says Jonny Kibble, head of exercise and physical activity at Vitality (opens in new tab).

Johnny Kibble

Johnny Kibble is an experienced health and well-being coach, with a background in sports science. He currently works with Vitality, a UK health insurance company, where he leads physical activity workshops. In his spare time, he competes in 5ks, 10ks, triathlons and half marathons.

VO max is measured in millilitres of oxygen per kilogram of bodyweight per minute ml/kg/min. It is generally considered the gold standard measure of cardiovascular fitness the higher it is, the longer you can potentially exercise for, at any given intensity.

While it can be impacted by numerous genetic factors, such as age and sex (men will generally have a higher VO max than women due to muscle mass and haemoglobin levels), the good news is, everyone can improve theirs.

Research from the Medicine & Science in Sports and Exercise Journal (opens in new tab) shows that running at 90-95% of maximum heart rate for four minutes followed by four minutes of resting at 70% max heart rate, four times round (for a specific time period) increased participants VO max by an average of 7.2 per cent (2).

According to Kibble, on top of improving your running performance, a high VO max could also make everyday tasks easier to perform.

Another study in the Medicine & Science in Sports and Exercise Journal (opens in new tab) showed that climbing a set of stairs can cost around 33.5ml/kg/min of our VO max, which could be a sedentary individuals maximal capacity (27 - 40ml/kg/min), he explains. By improving this, it means we may find it easier to perform everyday tasks, which is particularly important as we grow older due to our VO max levels declining with age.

VO max can also play a huge part in prevention and, according to research from Frontiers in Bioscience (opens in new tab), is the strongest independent predictor of future life expectancy in both healthy and cardio-respiratory diseased individuals.

Lacing up and pounding the pavement can often be thought of as detrimental to joints and knees. However, research shows that running can in fact, be good for bone health.

Running is often perceived as bad for joints, in particular the knees and hips, and too much high impact exercise can damage bone and may cause long-term problems such as stress fractures, says Lindsy Kass, Principal Lecturer in Sport, Health and Exercise at the University of Hertfordshire (opens in new tab).

Kass is a Principal Lecturer on the BSc (Hons) Sport and Exercise Degree Programme at the University of Hertfordshire. She is a Registered Nutritionist and an Accredited Exercise Physiologist with the British Association of Sport and Exercise Science. Kass has worked at the University of Hertfordshire for over 15 years and is a Fellow of the Teaching and Learning Academy. Her work includes research into carbohydrate and protein sport drinks, looking at the effect of magnesium supplementation on blood pressure and exercise and, most recently, she was the lead investigator on a large study looking at the effect of the Covid lockdown on exercise and eating habits.

However, there is much evidence (opens in new tab) to show that impact exercise such as running can actually help with bone formation and bone density, and reduce the effect of osteoporosis. In one study published in the Journal of Exercise Rehabilitation (opens in new tab), long-distance runners were evaluated to establish change in bone properties using ultrasound and biochemical markers, to determine bone strength and bone formation markers. The male and female runners, aged 30-49 years ran an average of 48.6km per week, with an average frequency of 4.4 times per week. No significant difference was found in bone strength for either the males or females across all age groups meaning there was no decrement in bone strength when running long distances.

However, there was a significant improvement in blood serum markers of osteocalcin, which is a marker of bone formation, for both males and females across all age groups. This shows that bone formation may be improved with distance running, by stimulating osteoclasts. This supports the view that bone density is reliant on the forces acting on the bone in this case, the impact to the legs from running.

For those over 50, worried about osteoporosis, dont even think about switching to a non-resistance training modality. Research in the journal Osteoporosis International (opens in new tab) found that older runners had higher bone mineral density than swimmers of the same age. This suggests that moderate impact activities are better for maintaining skeletal integrity with age.

Struggling with that afternoon deadline? Cant make an important life decision? The answer might lie in a quick run.

A study by the University of Tsukuba in Japan (opens in new tab) last year showed that ten minutes of moderate-intensity running increases local blood flow to the parts of the brain that plays an important role in controlling mood and executive functions, says Elisabeth Philipps, a Clinical Neuroscientist and spokesperson for supplement brand FourFive (opens in new tab).

Elisabeth Philipps

Elisabeth Philipps is a clinical neuroscientist specializing in the endocannabinoid system. She has authored many articles on CBD, clinical neuroscience and health. One of her main strengths is being able to translate complex and dense scientific research into accessible written and presented content.

In such a short time, to see a mental improvement in brain function is really positive and should help spur people to enjoy daily exercise however long they have.

In the study, researchers found that just a short session increased blood flow to the prefrontal cortex so it could benefit everything from focus, memory, planning, organization, and even impulse decision making.

So, what does this mean in real life? Moderate intensity running can be worked out using fancy heart rate monitoring, but more simply you can do the talk test which for moderate intensity means you can comfortably talk whilst running at a pace for 10 minutes, she adds.

This might take a bit of training and working up to this level but even just getting moving and brisk walking, especially with some hills or inclines involved helps into improve brain blood flow and boost your happy hormones, as well as trigger endocannabinoid synthesis which releases bliss molecule anandamide to help you feel good. Running and walking outdoors is best - fresh air and nature really boosts mental health. In fact, the runner's high is not an endorphins release, as previously thought but the body releasing anandamide, an endocannabinoid produced in the body, which makes us feel great.

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These are the real benefits of running, according to the science - Livescience.com

Physiology

Are Cold Showers Healthier Than Hot Ones? Science Is Weighing In! – Twisted Sifter

Even if all of the scientists in the world were able to agree that a cold shower was better for your health, Im not sure all that many people would make the switch after all, theres just something nice about a nice, warm spray, right?

If youre curious what the answer is and why, though, just keep reading.

First off, lets talk about the different ways hot and cold showers affect our bodies.

According to an analysis presented at the 2018 Joint International Conference on Water Distribution System Analysis and Computing and Control for the Water Industry, most people prefer hot showers specifically, showers between the temperatures of 104 and 106 degrees F.

Hot showers are obviously nicer and more relaxing, and numerous studies have shown that showering before bed can help us sleep better by relieving body tension and stress. In addition, the hot water relieves muscle fatigue and may even lessen the pain associated with long-term conditions like osteoarthritis.

The bodys blood vessels expand when exposed to heat, which means immersion in warm water can improve arterial stiffness and improve circulation, even improving blood flow among people with chronic heart failure.

That said, dermatologist Sejal Shah reminds us that hot showers are not all good.

Hot water strips the skin of its natural oils leading to dry, itchy skin and eventually eczema. Similarly, hot water can strip the hair of its natural oils, causing it to be drier.

And that ability to lower blood pressure? Dr. Hassan Makki says its not a positive for everyone.

I must have heard a similar story at least a dozen times; a person is taking a hot shower, feels lightheaded and wakes up in a pool of blood from a head injury.

Hot showers, it turns out, are a prime place for those events called vasovagal syncopes to happen.

The heat has already caused a lot of the blood to be shifted to the superficial tissues (a mechanism the body uses to cool down). With less blood available in the tank so to speak, even a slight dip in blood pressure can cause syncope.

On the opposite end of the spectrum, cold showers have a reputation for being good for calming untoward urgesand there is some scientific data to support the claim that theyre good for your health.

There are several studies that point to an immune-boosting effect, which may or may not have something to do with the sympathetic nervous systemwhich is connected to our fight-or-flight reflex.

Lindsay Bottoms, a Reader in Exercise and Health Physiology at the University of Hertfordshire, explained more in The Conversation.

When this is activated, such as during a cold shower, you get an increase in the hormone noradrenaline. This is what most likely causes the increase in heart rate and blood pressure observed when people are immersed in cold water, and is linked to the suggested health improvements.

Cold showers also improve circulation, but when the water stops and your body has to work harder to warm itself back up.

Which is also why cold showers can help increase your metabolism. Some believe this, along with the idea that brown fat is activated by cold temperatures and stored around the shoulders and neck, also has some believing cold showers could promote weight loss.

Bottoms also explained that some are positive cold showers have mental benefits as well.

There is a school of thought that cold water immersion causes increased mental alertness. A cold shower may also help relieve symptoms of depression. A proposed mechanism is that, due to the high density of cold receptors in the skin, a cold shower sends an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which may have an anti-depressive effect.

Health and water expert Glen Coulson warns that there are also drawbacks.

Submerging in freezing cold water could cause the body to go into cold-water shock. That could cause a number of reactions, from hyperventilation to heart attacks.

So, should you take a hot shower or a cold one, if improving your health is your ultimate goal?

The best answer, says dermatologist Carl Thornfeldt, is somewhere in the middle.

The best solution is to take a warm, tepid shower and then finish off with cold rinse for the last few seconds to still reap the rewards of the cold water.

You definitely dont want to take a cold shower if youre coming in from a super hot day, because your body is working hard to stabilize its temperature on its own and the cold water will just throw it off.

It is always recommended to have a lukewarm shower rather than indulging a cold one.

I dont know about you, but they dont have to tell me twice.

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Are Cold Showers Healthier Than Hot Ones? Science Is Weighing In! - Twisted Sifter

Neuroscience

Dr. Xiaokui Zhang to Present Aspen Neuroscience, Inc. at 2022 Cell & Gene Meeting on the Mesa – PR Newswire

SAN DIEGO, Oct. 11, 2022 /PRNewswire/ -- This week Xiaokui Zhang, Ph.D., Chief Scientific Officer of Aspen Neuroscience, Inc. will present at the 2022 Cell & Gene Meeting on the Mesa Conference in Carlsbad, Calif. including presenting a live corporate update and participating in a panel session to highlight new developments in the induced pluripotent stem cell (iPSC) field.

Dr. Xiaokui Zhang to Present Aspen Neuroscience at 2022 Cell & Gene Meeting on the Mesa

This morning Dr. Zhang will present "Transforming Cell Therapy: Autologous in the Neuroscience Space," taking place at 9:15 a.m. in the Oxford Biomedica Ballroom. Dr. Zhang will provide the latest updates in a corporate overview of Aspen Neuroscience, which is developing the first iPSC-derived autologous neuron replacement treatment for Parkinson's disease (PD).

This Thursday, Dr. Zhang will serve as panel member for the discussion, "New Developments and Advancements in the World of PSCs," which will highlight the latest advances in the field, taking place at 9:45 a.m. in the UBC Ballroom.

Headquartered in San Diego, Aspen Neuroscience, Inc. is a development stage, private biotechnology company focused on personalized autologous cell therapies. The company is developing iPSCs to address diseases with high unmet medical need, beginning with autologous neuron replacement for both sporadic and genetic forms of Parkinson's disease, and extending across the brain and affected organs.

A leading iPSC company, Aspen combines stem cell biology with the latest artificial intelligence and genomic approaches to investigate patient-specific restorative treatments.

The company has developed a best-in-class platform to create and characterize pluripotent-derived cell medicines, which includes in-house bioinformatics, manufacturing and QC. Aspen's platform consistently produces high quality iPSCs and autologous dopaminergic neurons and has broad potential with multiple opportunities to expand the current pipeline.

For more information and important updates, please visitaspenneuroscience.com.

SOURCE Aspen Neuroscience , Inc.

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Dr. Xiaokui Zhang to Present Aspen Neuroscience, Inc. at 2022 Cell & Gene Meeting on the Mesa - PR Newswire

Neuroscience

Ask Me Anything: Neuroscience with Andrew Huberman – Scope

Ever wonder what science says you should do to quell daily anxiety? What about how to fall back asleep when you wake in the middle of the night?

In our latest #AskMeAnything on Stanford Medicine's Instagram account, neuroscientist and podcaster Andrew Huberman, PhD, untangled those and other complicated questions about human behavior, and shared the latest on what's brewing in his lab.

During a live conversation with our senior manager of media relations, Lisa Kim, Huberman explored, among other things, how to get a good night's sleep, the importance of exercise and quality nutrition, building resilience against stress, and why we need sunlight in our day-to-day lives.

Parts of the conversation are represented in the following Q&A, which has been condensed and edited for clarity.

Light sets your circadian rhythm for wakefulness, and it helps you feel better throughout the day. It's what we call a slow integration system. Going outside first thing in the morning and looking into sunlight for five to 30 minutes, depending on how bright it is outside, taps into hormone systems and neurotransmitter systems in the brain and body that kick in over the course of minutes to hours.

That ends up feeling like a slow increase in your overall energy and mood. Every 24 hours, we release a hormone called cortisol. A lot of people think cortisol is bad, but it's important for your immune system and for energy, provided it's not too high or too frequent. A cortisol release needs to arrive early in the day to get the most out of it.

But work from my Stanford Medicine colleague David Spiegel and others has shown that if you don't get sunlight early in the day, that cortisol release starts shifting later, which creates issues with insomnia and anxiety and even some low-level depression later in the day. Now, that does not mean that if you miss getting sunlight one day that you're going to get depressed. It's a slow, integrated mechanism.

It's effective in that it can shift your circadian clock. But I am a strong believer in avoiding taking exogenous melatonin. First of all, it's been well documented that many of the supplements that contain melatonin have far too much -- 3 to 6 milligrams is a massive dose. Typically, the body makes very little melatonin.

The other issue is that not all supplements contain what they say they contain. This is especially true for melatonin -- even supposedly reliable brands can contain 15% to 155% of the dosage that's listed on the bottle.

There are healthier alternatives, but I want to really emphasize -- and I'll probably go into my grave saying this -- use behavioral tools first. Get morning sunlight, avoid too much light late at night, then look to quality of nutrition and eating habits. Being too hungry or eating too close to bedtime can both inhibit sleep. Get quality exercise, and don't drink caffeine after 2 or 3 o'clock in the afternoon. Before you start thinking about supplements or prescription drugs for sleep, it's really important to have all the other things right. And the nice thing about all those is that they are all zero cost.

For day-to-day anxiety as opposed to an anxiety disorder -- which should be taken seriously and addressed with the help of a medical professional -- there are real-time tools to push back on anxiety and stress and raise our threshold for stress. We are collaborating with our associate chair of psychiatry, David Spiegel, on a study that harnesses a natural pattern of breathing that we do in sleep. It's called the physiological sigh, which was discovered by physiologists in the 1930s and is very effective at reducing anxiety practices while we're awake.

During sleep, carbon dioxide in your bloodstream sometimes gets too high and your levels of oxygen will get too low, so you're actually becoming asphyxiated but don't realize it because you're asleep. Under those conditions, your body will do a double inhale through your nose and then a long exhale through your mouth.

To use this technique to address anxiety, take a really deep inhale through the nose and, when you feel your lungs are full, make every effort to sneak in a little bit more air. Then slowly release all the air through the mouth.

What does the physiological sigh do to the brain and body?

When you are stressed, you tend to under-breathe, which can elevate the level of carbon dioxide in your bloodstream. This makes the little sacs, or alveoli, that increase the surface of your lungs collapse. They don't easily re-inflate, which is why we sneak that air in at the end. Then do a long exhale to get rid of all the carbon dioxide that's built up in your system and is causing your body stress.

When someone is trying to help you de-stress and they tell you to take a deep breath, what they really should tell you is take a long exhale. This type of sigh can also be great if you are having a hard time falling asleep or back to sleep. Try doing a few physiological sighs, really extending that exhale, and you'll notice your core, your diaphragm region, will start to relax. This feeds back to the nervous system, then to the brain, which then feeds back to the body to relax it.

What about being mentally strong? How do you build mental resilience?

We hear about grit, resilience and mental toughness. How do you cope better? The best way to cope is to not get stressed in the first place. But the next best thing is to get comfortable with certain levels of stress -- with having a spike of adrenaline in your body.

Many people are not familiar with the feeling of their heart racing, which can happen in a social setting: Maybe you're preparing for a presentation at work or for a tough conversation, or you're afraid of going to the doctor. These situations can increase adrenaline, and people start to get nervous. So, here's the key: David Spiegel says there's something very powerful about self-inducing a state. The stress isn't created from the outside; you're creating that sense of stress deliberately.

There are a couple ways to do this. You need to increase the adrenaline but you need to do it in a healthy way. What can you do? You could take a cold shower and learn to stay calm or calm yourself with the inevitable increase in adrenaline. Remember, adrenaline is non-negotiable. What matters is how you navigate the choppy waters of adrenaline in your system. You can train that by taking a cold shower for a minute to three minutes, and you will get better at tolerating stress.That shot of adrenaline will become a familiar place.

Another way is called cyclic hyperventilation, or self-directing adrenaline increases by deliberately hyperventilating. I would suggest that people who have anxiety not do this when they're in an anxious state and to ease into it over time, because it will very quickly liberate adrenaline in your body.

It's essentially breathing rapidly in through the nose and out through the mouth repeatedly, then exhaling all your air, waiting 10 or 15 second and trying again. But be very careful: If you're somebody who is prone to panic attacks, you might throw yourself into one.

But if you're somebody who suffers from moderate levels of anxiety and you want to build resilience, try five breaths every few days, then maybe 10 breaths for few rounds. What you'll notice over time is that your threshold for adrenaline starts to go up.

Can you talk about the power of cognition in health?

I'm always a proponent of changing behaviors first. But wouldn't it be beautiful if there was something that we could do just with our mind, with our thinking, to enhance our health and well-being? Well, that tool exists. It's a script, of sorts, that my lab has been working on called non-sleep deep rest, or NSDR. It can help us rewire our thinking and our ability to heal and deal with psychological and/or physical problems better.

NSDR involves bringing your nervous system into a state of deep relaxation, and it has been shown to have a handful of major positive effects. It can lead to replenished levels of dopamine, which is a molecule responsible for motivation, among other things. There is also early data showing improvements in cognitive function for people who do this regularly. It can also help replace some of the sleep that you may have missed. If you're not getting enough sleep, you can do this when you wake up in the morning.

For more information on Andrew Huberman's research, visit the Huberman Lab website. For more #AskMeAnything content, visit the Stanford Medicine Instagram page or related Scope stories.

Photo courtesy of Andrew Huberman

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Neuroscience

Birth Weights Below the 25th Percentile Linked to Later Developmental Concerns – Neuroscience News

Summary: Babies born below the 25th percentile for birth weight are at higher risk for developmental concerns than children born between the 25-75th percentiles, with the smallest babies carrying the most risk.

Source: PLOS

Being born below the 25th percentile for birthweight may put a child at risk for developmental difficulties, according to a new study by Abiodun Adanikin of Coventry University, U.K., and colleagues, publishing October 11 in the open access journalPLOS Medicine.

Babies that are too big or too small are believed to be at risk of poor birth outcomes and problems related tochildhood development, but little is known about this relationship across the entire range of birthweights for non-prematurebabies. To fill this gap, researchers studied the development of more than 600,000 infants born after 37 weeks of gestation in Scotland.

At around two or three years of age, the children underwent evaluation forsocial developmentand for fine motor, gross motor and communication skills. The researchers looked for associations betweenbirthweightandearly childhooddevelopmental concerns, taking into account complicating factors, such as the childs sex and gestational age at delivery, as well as the health, ethnicity and socio-economic status of the mother.

The study showed that babies born below the 25th percentile for birthweight had a higher risk of developmental concerns compared to babies born between the 25th and 75th percentiles, with the smallest babies carrying the greatest risk.

Babies born above the 75th percentile of weights did not have a substantially increased risk of developmental concerns compared to babies born in the middle range.

The researchers conclude that having a low birthweight is an unrecognized and potentially important contributor to the prevalence of issues related to childhood development.

Traditionally, babies below the 10th percentile were believed to be at risk for developmental concerns. But the new study found a greater number of babies within the 10th to 24th percentile range of birthweights with these issues, simply because there are a larger number of babies within that population.

The researchers suggest that better birthweight surveillance, counseling for the parents and increased support during childhood may help reduce the risks associated with babies born with lower birthweights.

Coauthor Abiodun Adanikin adds, Though it is mostly unrecognized, babies who are mild-to-moderately small at birth are key contributors to the burden of childhood developmental concerns. They may need closer monitoring and increased support to reduce the risk of developmental concerns.

Author: Press OfficeSource: PLOSContact: Press Office PLOSImage: The image is in the public domain

Original Research: Open access.Association of birthweight centiles and early childhood development of singleton infants born from 37 weeks of gestation in Scotland: A population-based cohort study by Abiodun Adanikin et al. PLOS Medicine

Abstract

Association of birthweight centiles and early childhood development of singleton infants born from 37 weeks of gestation in Scotland: A population-based cohort study

Birthweight centiles beyond the traditional thresholds for small or large babies are associated with adverse perinatal outcomes but there is a paucity of data about the relationship between birthweight centiles and childhood development among children born from 37 weeks of gestation. This study aims to establish the association between birthweight centiles across the whole distribution and early childhood development among children born from 37 weeks of gestation.

This is a population-based cohort study of 686,284 singleton infants born from 37 weeks of gestation. The cohort was generated by linking pregnancy and delivery data from the Scottish Morbidity Records (2003 to 2015) and the child developmental assessment at age 2 to 3.5 years. The main outcomes were childs fine motor, gross motor, communication, and social developmental concerns measured with the Ages and Stages Questionnaires3 (ASQ-3) and Ages and Stages Questionnaire: Social & Emotional2 (ASQ:SE-2), and for a subset of children with additional specialist tools such as the Modified Checklist for Autism in Toddlers (M-CHAT) if the ASQ3/SE indicate these are necessary. The ASQ score for each domain was categorised as concern and no concern.

We used multivariate cubic regression splines to model the associations between birthweight centiles and early childhood developmental concerns. We used multivariate Poisson regression models, with cluster robust errors, to estimate the relative risks (RRs) of developmental concerns below and above the established thresholds. We adjusted for maternal age, early pregnancy body mass index (BMI), parity, year of delivery, gestational age at delivery, smoking history, substance misuse in pregnancy, alcohol intake, ethnicity, residential area deprivation index, maternal clinical conditions in pregnancy (such as diabetes and pre-eclampsia), induction of labour, and childs sex.

Babies born from 37 weeks of gestation with birthweight below the 25th centile, compared to those between the 25th and 74th centile, were at higher risk of developmental concerns. Those born between the 10th and 24th centile had an RR of 1.07 (95% CI: 1.03 to 1.12,p< 0.001), between the 3rd and 9th centile had an RR: 1.18 (95% CI: 1.12 to 1.25,p< 0.001), and <3rd centile had an RR of 1.37 (95% CI: 1.24 to 1.50,p< 0.001). There was no substantial increase in the risk of early childhood developmental concerns for larger birthweight categories of 75th to 89th (RR: 1.01; 95% CI: 0.97 to 1.05;p= 0.56), 90th to 96th (RR: 0.99; 95% CI: 0.94 to 1.05;p= 0.86), and 97th centiles (RR: 1.04; 95% CI: 0.97 to 1.12;p= 0.27), referent to birthweight between 25th and 74th centile.

The percentage of developmental concerns attributable to birthweight between the 10th and 24th centile was more than that of birthweight <3rd centile (p= 0.023) because this group includes more of the population. Approximately 2.50% (95% CI: 1.26 to 3.61) of social skills concerns and 3.00% (95% CI: 1.33 to 4.67) of fine motor developmental concerns were attributable to birthweight between the 10th and 24th centile compared to 0.90% (95% CI: 0.48 to 1.26) and 2.30% (95% CI: 1.73 to 2.67) respectively for birthweight <3rd centile. We acknowledge the limitation of ASQ as a screening tool, the subjective nature of developmental assessments (particularly for speech) among young children, and inability to control for early childhood illness and upbringing factors may have an impact on our findings.

We observed that from 37 weeks of gestation birthweight below the 25th centile was associated with child developmental concerns, with an association apparent at higher centiles above the conventional threshold defining small for gestational age (SGA, 3rd or 10th centile). Mild to moderate SGA is an unrecognised potentially important contributor to the prevalence of developmental concerns. Closer surveillance, appropriate parental counselling, and increased support during childhood may reduce the risks associated with lower birthweight centiles.

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Neuroscience

Faculty, Staff Honored as Good Stewards – University of California, Davis

Chancellor Gary S. May, center, is flanked by Faculty and Staff Stewardship Award recipients Kimberley McAllister, left, and Tammy Ainsley, right. Also pictured are Shaun Keister, vice chancellor, Development and Alumni Relations, and Cecelia Sullivan, chair of the UC Davis Foundation. Not pictured: Marcie Kirk Holland. (Samuel Sellers/UC Davis)

UC Davis last week presented its annual Faculty and Staff Stewardship Awards, honoring three individuals considered exceptionally dedicated to building the strong relationships that are critical to the universitys fundraising efforts.

This years recipients are recognized as leaders in a variety of fields on the Davis and Sacramento campuses:

These faculty and staff go the extra mile in their commitment to philanthropy at UC Davis, inspiring donors and those around them, said Shaun Keister, vice chancellor of Development and Alumni Relations and president of the UC Davis Foundation, who joined in presenting the awards during an Oct. 7 luncheon. The passion they have for their work and for building strong relationships has a transformational impact on our campus.

Chancellor Gary S. May and UC Davis Foundation Chair Cecelia Sullivan 83 also participated in the awards presentation.

Kimberley McAllister is passionate for neuroscience research and training, and dedicated to the Center for Neuroscience, or CNS, with which she has been affiliated for 23 years, bolstering its research, contributing to its success and inspiring the support of many donors.

Since becoming the director in 2016, McAllister has led several initiatives to strengthen the center, including launching the CNS Directors Circle, a recognition society aimed at engaging generous donors with the centers research, faculty and trainees through several popular annual events.

McAllister also leads the centers annual Brain Awareness Week event, NeuroFest, to bring the community together to learn about neuroscience at UC Davis. With her support, the event continues to grow each year.

A personal touch is key to McAllisters stewardship. She has traveled throughout California and beyond, visiting many donors, giving presentations, writing handwritten thank-you notes and providing follow-up information about the impact of philanthropy. She cares deeply about each of the centers donors and is dedicated to making sure that the impact of their investments is maximized in every way possible.

Tammy Ainsley has been with UC Davis Health for more than 20 years, building strong relationships within her department and with patients, including those who are donors.

She inspires her team in their commitment to patient care. Ainsleys priority is always ensuring every patient and family at the UC Davis Medical Center has the best experience possible during their stays.

She led the development and launch of a guest relations team to better guide and support patients and their loved ones as they arrive at the medical center.

Receiving medical services is often a stressful experience, but Ainsley offers wonderful customer care and establishes trust to serve those in need in a timely manner with compassion and kindness.

Ainsley believes that donor stewardship is good for patient and family health and healing, and she leads the way to make it happen. She ensures her team is a compassionate and collaborative partner to development, and that they do their part to help advance philanthropy at UC Davis.

Marcie Kirk Holland is a longtime advocate of helping students find success in their post-graduation careers and has been a key player in growing and initiating career prep programs across campus.

A UC Davis employee of 30 years, she has served as executive director of the Internship and Career Center since 2014. Her many years of service on campus are fueled by her love of helping students find paths that are meaningful to them.

She is the co-champion for Aggie Launch, the UC Davis initiative to provide comprehensive career preparation resources for all students. Kirk Hollands leadership was essential to growing the program into a major campus priority, and in inspiring greater giving and engagement from individuals, corporations and foundations.

Always focusing on people and follow-through, Kirk Holland fosters strong relationships with donors and makes herself available to anyone who is interested in supporting Aggie Launch programs.

She frequently speaks at receptions for parents and students and is always looking for new ways to serve the university while providing resources and assistance to others.

Clmentine Sicard is a communications specialist in the Office of Development and Alumni Relations.

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Faculty, Staff Honored as Good Stewards - University of California, Davis