evolutionary well-being: the paleolithic model francis heylighen evolution, complexity and cognition...
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Evolutionary Well-Being:
the paleolithic model
Evolutionary Well-Being:
the paleolithic model
Francis Heylighen
Evolution, Complexity and Cognition group
Vrije Universiteit Brussel
Francis Heylighen
Evolution, Complexity and Cognition group
Vrije Universiteit Brussel
Well-beingWell-being
What are the conditions for optimal quality-of-life?
Physical Health
• Absence of diseases
• Fitness
• Energy, absence of fatigue
Mental Health
• Absence of mental diseases (depression, dementia, …)
• Intelligence, self-actualization
• Happiness, subjective well-being
What are the conditions for optimal quality-of-life?
Physical Health
• Absence of diseases
• Fitness
• Energy, absence of fatigue
Mental Health
• Absence of mental diseases (depression, dementia, …)
• Intelligence, self-actualization
• Happiness, subjective well-being
Evolutionary Well-beingEvolutionary Well-being
Medical research constantly produces contradictory results
• E.g. more or less fat or carbohydrate?
Happiness research lacks an integrated framework
Solution: evolution as integrating paradigm
• During millions of years of evolution humans have adapted to a particular environment/lifestyle, the EEA
• The EEA “fits” humans best
• It provides the conditions for optimal well-being
Medical research constantly produces contradictory results
• E.g. more or less fat or carbohydrate?
Happiness research lacks an integrated framework
Solution: evolution as integrating paradigm
• During millions of years of evolution humans have adapted to a particular environment/lifestyle, the EEA
• The EEA “fits” humans best
• It provides the conditions for optimal well-being
Discord between Genes and Civilisation
Discord between Genes and Civilisation
Modern lifestyles are too recent for evolution to adapt to them
•Large-scale adaptation takes thousands of generations
Small-scale (one gene) adaptation may be possible
•E.g. lactose tolerance in Europeans
•But these have little effect on overall functioning
Modern lifestyles are too recent for evolution to adapt to them
•Large-scale adaptation takes thousands of generations
Small-scale (one gene) adaptation may be possible
•E.g. lactose tolerance in Europeans
•But these have little effect on overall functioning
History of HumanityHistory of HumanityStage Approximate time
First hominins 5 000 000 years ago
First Homo Sapiens 100 000 years ago
Migration “out of Africa” 40 000 years ago
Beginning of Agriculture 10 000 years ago
Industrialization 200 years ago
Information society 20 years ago
Diseases of CivilisationDiseases of Civilisation
Physical
•Cardiovascular diseases
•Obesity, diabetes, “metabolic syndrome”
•Cancer
•Allergies, asthma, autoimmune diseases
Mental
•Depression, anxiety, chronic stress…
•ADHD, autism, Alzheimer’s, Parkinson’s, …
Physical
•Cardiovascular diseases
•Obesity, diabetes, “metabolic syndrome”
•Cancer
•Allergies, asthma, autoimmune diseases
Mental
•Depression, anxiety, chronic stress…
•ADHD, autism, Alzheimer’s, Parkinson’s, …
The Healthy Hunter-Gatherer
The Healthy Hunter-Gatherer
No diseases of civilisation
•Death mostly from child mortality and injuries, not from chronic illness
Athletic Strength and Fitness at all Ages
•Tall, robust, healthy skeletons
No diseases of civilisation
•Death mostly from child mortality and injuries, not from chronic illness
Athletic Strength and Fitness at all Ages
•Tall, robust, healthy skeletons
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Lower Total Blood Cholesterol in primitive populations versus average Americans
Low Blood Pressure in HG
Elevated insulin sensitivity in populations leading a primitive lifestyle
Lower fasting plasma insulin levels in the Horticulturalists of Kitava (Papua-New Guinea)
versus Swedes
Lower Body Mass Index in Primitive Populations compared to Westerners
Lower Waist (cm)/height (m) in the Horticulturalists of Kitava (Papua-New Guinea)
compared to healthy Swedes
Better visual acuity in HG versus industrialized populations.
Better bone health markers in HG fossils compared to primitive agriculturists and Western
populations
Lower fracture rates in Papua- New Guinea primitive populations compared to Western
populations
Very low incidence of Chronic Degenerative diseases (Metabolic Syndrome - Diabetes -
Cardiovascular Diseases - Cancer - Acne - Myopia) in primitive populations
Lower Total Blood Cholesterol in primitive populations versus average Americans
Low Blood Pressure in HG
Elevated insulin sensitivity in populations leading a primitive lifestyle
Lower fasting plasma insulin levels in the Horticulturalists of Kitava (Papua-New Guinea)
versus Swedes
Lower Body Mass Index in Primitive Populations compared to Westerners
Lower Waist (cm)/height (m) in the Horticulturalists of Kitava (Papua-New Guinea)
compared to healthy Swedes
Better visual acuity in HG versus industrialized populations.
Better bone health markers in HG fossils compared to primitive agriculturists and Western
populations
Lower fracture rates in Papua- New Guinea primitive populations compared to Western
populations
Very low incidence of Chronic Degenerative diseases (Metabolic Syndrome - Diabetes -
Cardiovascular Diseases - Cancer - Acne - Myopia) in primitive populations
Some EvidenceSome Evidence
Aerobic FitnessAerobic Fitness
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Subcutaneous FatSubcutaneous Fat
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The Happy Hunter-Gatherer
The Happy Hunter-Gatherer
Affluence and Leisure
•work only a few hours/day
Egalitarian society
• no real hierarchy
Free, spontaneous attitude
• children are hardly every punished
•Lots of laughter and play
No alienation from nature
Affluence and Leisure
•work only a few hours/day
Egalitarian society
• no real hierarchy
Free, spontaneous attitude
• children are hardly every punished
•Lots of laughter and play
No alienation from nature
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Development of CivilizationDevelopment of Civilization
Reducing the risks
•Hunger, predators, accidents, …
Maximizing productivity
By controlling the environment
•Via increasingly sophisticated methods and technologies
•→ Agriculture, industry, ICT…
Result: growth in population, but decline in well-being
Reducing the risks
•Hunger, predators, accidents, …
Maximizing productivity
By controlling the environment
•Via increasingly sophisticated methods and technologies
•→ Agriculture, industry, ICT…
Result: growth in population, but decline in well-being
Variation vs. RegulationVariation vs. Regulation
Modern paradigm: regulation
•Minimizing deviations from goal
•Planning & optimizing
•Requires strict regularity, rule-following
“Paleo” paradigm: variation
•Exploration, improvisation, adaptation
•Opportunism
•Diversity, unpredictability
Modern paradigm: regulation
•Minimizing deviations from goal
•Planning & optimizing
•Requires strict regularity, rule-following
“Paleo” paradigm: variation
•Exploration, improvisation, adaptation
•Opportunism
•Diversity, unpredictability
(Paleo) Life is an adventure(Paleo) Life is an adventure
Adventure = sequence of mostly unpredictable, challenging encounters
Challenge = incitement to action
•Difficult but stimulating task
Challenge Types:
•Positive: exploit opportunity
•Negative: evade danger
Adventure = sequence of mostly unpredictable, challenging encounters
Challenge = incitement to action
•Difficult but stimulating task
Challenge Types:
•Positive: exploit opportunity
•Negative: evade danger
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ChallengesChallengesChallenges stimulate the organism to develop its
capacities, by releasing:
• HGH → stronger muscles & bones, less fat
• BDNF → more neurons, synapses, brain tissue…
Use it or Lose it!
• New challenges → new skills (“What does not kill us, makes us stronger”)
• Sustained challenges → sustained skills
• Reduced challenges → reduced skills → even more reduced challenges … → death
Challenges stimulate the organism to develop its capacities, by releasing:
• HGH → stronger muscles & bones, less fat
• BDNF → more neurons, synapses, brain tissue…
Use it or Lose it!
• New challenges → new skills (“What does not kill us, makes us stronger”)
• Sustained challenges → sustained skills
• Reduced challenges → reduced skills → even more reduced challenges … → death
Power Law Distribution of Challenges
Power Law Distribution of Challenges
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intensity
frequencyFew strong challenges
Many weak challenges
Some medium challenges
Paleo challengesPaleo challengesAcute stresses
• intense but short
• followed by long relaxation
•and feeling of satisfaction
Examples
•Climbing a tree for fruit
•Hunting a big animal
•Crossing an ice-cold river
•Running from a predator
Acute stresses
• intense but short
• followed by long relaxation
•and feeling of satisfaction
Examples
•Climbing a tree for fruit
•Hunting a big animal
•Crossing an ice-cold river
•Running from a predator
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Modern ChallengesModern Challenges
Far-away goals
• E.g. preparing a PhD
• Little feedback to stimulate motivation
Repetitive, controlled, focused work
• E.g. working on a computer or in a factory all day
• Little variation or diversion
Result: chronic stress
• E.g. repetitive strain injury, burnout, depression, monotonous diet, lack of exercise…
Far-away goals
• E.g. preparing a PhD
• Little feedback to stimulate motivation
Repetitive, controlled, focused work
• E.g. working on a computer or in a factory all day
• Little variation or diversion
Result: chronic stress
• E.g. repetitive strain injury, burnout, depression, monotonous diet, lack of exercise…
Concrete Recommendations
Concrete Recommendations
To combat chronic stress and optimize well-being, we should introduce more “paleo” elements in our lifestyle
In different domains:
• Diet
• Movement
• Exposure to natural challenges
• Play and relaxation
• Child care and education
• …
To combat chronic stress and optimize well-being, we should introduce more “paleo” elements in our lifestyle
In different domains:
• Diet
• Movement
• Exposure to natural challenges
• Play and relaxation
• Child care and education
• …
Paleo DietPaleo Diet
Avoid what HGs did not eat:
•Grains, dairy, sugar, most vegetable oils
•additives, junk food
Avoid what HGs did not eat:
•Grains, dairy, sugar, most vegetable oils
•additives, junk food
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Eat what HGs ate:
•Meat, Fish, Eggs…
•Vegetables, Fruit, Nuts…
Shortcomings of Modern Diet
Shortcomings of Modern Diet
Too much
•Carbohydrates, Omega 6 fats, Trans fats, Salt, “Antinutrients”
Too little
•Proteins, Omega 3 fats, Antioxidants, Fiber, Vitamins, Minerals
About right
• Total Calories (if some exercise)
•Total and Saturated Fats
Too much
•Carbohydrates, Omega 6 fats, Trans fats, Salt, “Antinutrients”
Too little
•Proteins, Omega 3 fats, Antioxidants, Fiber, Vitamins, Minerals
About right
• Total Calories (if some exercise)
•Total and Saturated Fats
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High-Glycemic DietHigh-Glycemic Diet
Glycemic Load =
•amount of glucose released in blood by eating food
•Depends on amount of easily digestible carbohydrate (sugar, starch…)
High GL foods lead to
• Insulin resistance →
•diabetes, obesity, inflammation, cardiovascular disease…
Glycemic Load =
•amount of glucose released in blood by eating food
•Depends on amount of easily digestible carbohydrate (sugar, starch…)
High GL foods lead to
• Insulin resistance →
•diabetes, obesity, inflammation, cardiovascular disease…
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Paleo ExercisePaleo Exercise
Variety of Basic Movements
• Running, walking, climbing, swimming, crawling, lifting, carrying, defending, jumping, throwing, catching, balancing.
Dealing with complex challenges
• Not in a gym, but preferably in nature
• No exercise machines, but rocks, trees, other people, etc.
• Using the whole body (and mind)
No long, repetitive exertions
• E.g. jogging several hours/week, marathons, triathlon
Variety of Basic Movements
• Running, walking, climbing, swimming, crawling, lifting, carrying, defending, jumping, throwing, catching, balancing.
Dealing with complex challenges
• Not in a gym, but preferably in nature
• No exercise machines, but rocks, trees, other people, etc.
• Using the whole body (and mind)
No long, repetitive exertions
• E.g. jogging several hours/week, marathons, triathlon
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Power Law for ExercisePower Law for Exercise
Plenty of rest (most of the time)
•Sleeping, lying, sitting…
Lots of low level (several hours/week)
•Walking, cycling, swimming…
Some medium level (1-2 hours/week)
• Jogging, hiking, climbing…
A little high level (20-30 min./week)
•Sprinting, jumping, lifting heavy weights…
Plenty of rest (most of the time)
•Sleeping, lying, sitting…
Lots of low level (several hours/week)
•Walking, cycling, swimming…
Some medium level (1-2 hours/week)
• Jogging, hiking, climbing…
A little high level (20-30 min./week)
•Sprinting, jumping, lifting heavy weights…
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Contact with NatureContact with Nature
Experience of Nature is good for mental and physical health
Lots of empirical evidence, e.g.
• Patients with view on nature recover more quickly
• Less illness/social problems in neigborhoods with trees
• Walks/exercise in nature improve mood and reduce stress
• less ADHD in greener surroundings
• Watching pictures of nature increase concentration afterwards
Experience of Nature is good for mental and physical health
Lots of empirical evidence, e.g.
• Patients with view on nature recover more quickly
• Less illness/social problems in neigborhoods with trees
• Walks/exercise in nature improve mood and reduce stress
• less ADHD in greener surroundings
• Watching pictures of nature increase concentration afterwards
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Possible ExplanationsPossible Explanations
Biophilia hypothesis (E.O Wilson):
• Inborn love of life/nature
Attention Restoration Theory (Kaplan)
•Nature is infinitely complex, varied, fractal, extensive, surprising…
•Artificial environments are simple, regular, with strong, distinct stimuli
•fascination with nature lets attention mechanism relax
Biophilia hypothesis (E.O Wilson):
• Inborn love of life/nature
Attention Restoration Theory (Kaplan)
•Nature is infinitely complex, varied, fractal, extensive, surprising…
•Artificial environments are simple, regular, with strong, distinct stimuli
•fascination with nature lets attention mechanism relax
Exposure to SunlightExposure to Sunlightproduces Vitamin D in the
skin
•More important than previously thought
•Strenghtens bones
•Boosts immunity
•Prevents cancer
Lack of (sun)light triggers depression
•S.A.D.
produces Vitamin D in the skin
•More important than previously thought
•Strenghtens bones
•Boosts immunity
•Prevents cancer
Lack of (sun)light triggers depression
•S.A.D.
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Exposure to heat and coldExposure to heat and cold
Temperature differences challenge the organism
•Cold burns calories like exercise
•Cold baths boost immune system
•Saunas produce “heat shock proteins” that repair damage
•Heat increase sweating and heart rate
Temperature differences challenge the organism
•Cold burns calories like exercise
•Cold baths boost immune system
•Saunas produce “heat shock proteins” that repair damage
•Heat increase sweating and heart rate
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Exposure to “Dirt”
Exposure to “Dirt”
Don’t be afraid of germs!
Hygiene hypothesis
•Less allergies in less hygienic surroundings
Immune system needs to be challenged
•To learn to deal with dangerous pathogens
•To learn to discriminate “good” from “bad”
Symbiotic bacteria necessary for our health
•Help digestion, protect skin
Don’t be afraid of germs!
Hygiene hypothesis
•Less allergies in less hygienic surroundings
Immune system needs to be challenged
•To learn to deal with dangerous pathogens
•To learn to discriminate “good” from “bad”
Symbiotic bacteria necessary for our health
•Help digestion, protect skin
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PlayPlay
Play is necessary to develop a variety of skills
•Physical, perceptual, coordination, social, …
• In a relaxed, free manner
Play is necessary to develop a variety of skills
•Physical, perceptual, coordination, social, …
• In a relaxed, free manner
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RestRest
Regular sleep
•Approximately 8 hours/night
•Melatonin repairs damage
Regular time for relaxation or vacation
Body needs time to repair damage and grow
Mind needs to consolidate connections
• and explore new ones
Regular sleep
•Approximately 8 hours/night
•Melatonin repairs damage
Regular time for relaxation or vacation
Body needs time to repair damage and grow
Mind needs to consolidate connections
• and explore new ones
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Being in the PresentBeing in the Present
Awareness of the here and now
•No worrying about future
•No guilt about past
•No thinking, but experiencing, feeling, sensing, perceiving
Relaxes the mind
Creates feeling of well-being
Awareness of the here and now
•No worrying about future
•No guilt about past
•No thinking, but experiencing, feeling, sensing, perceiving
Relaxes the mind
Creates feeling of well-being
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Hunter-Gatherer Baby CareHunter-Gatherer Baby Care
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Breast-feeding until age of about 4 years
Almost constant touch
• sleeping with parents
• Carrying on the body
• Lots of cuddling
Never leaving baby alone
Prompt and sensitive response to all baby’s needs
• Never let baby cry
Breast-feeding until age of about 4 years
Almost constant touch
• sleeping with parents
• Carrying on the body
• Lots of cuddling
Never leaving baby alone
Prompt and sensitive response to all baby’s needs
• Never let baby cry
Child RaisingChild Raising
Secure Base (→self-actualization)
• HG parents are caring but liberal
• Child is more inclined to explore if it knows it can come back to protective parent
• The older it gets, the further it explores, the more autonomous it becomes
Insecure attachment (→ neurosis)
• parental care not always available
• and/or no freedom to explore
• → enduring anxiety and self-doubt
Secure Base (→self-actualization)
• HG parents are caring but liberal
• Child is more inclined to explore if it knows it can come back to protective parent
• The older it gets, the further it explores, the more autonomous it becomes
Insecure attachment (→ neurosis)
• parental care not always available
• and/or no freedom to explore
• → enduring anxiety and self-doubt
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Letting Children PlayLetting Children Play
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HG social environment
• Small group of children of mixed age
• Different adults available to emulate
• But not to control
Exploration of natural objects and environments
• E.g. pools, sand, animals, sticks…
• Little worry about “natural” dangers
• e.g. sharp objects, fire, heights…
HG social environment
• Small group of children of mixed age
• Different adults available to emulate
• But not to control
Exploration of natural objects and environments
• E.g. pools, sand, animals, sticks…
• Little worry about “natural” dangers
• e.g. sharp objects, fire, heights…
Advantages of HG education
Advantages of HG education
Children
•more self-confident, autonomous, inventive, cheerful…
• learn to empathize with others, and thus develop a sense of morals and justice
• learn how nature functions: basic physics, biology, geography, …
Avoidance of modern mental problems
•ADHD, autism, asocial attitudes, depression, neuroses, ….
Children
•more self-confident, autonomous, inventive, cheerful…
• learn to empathize with others, and thus develop a sense of morals and justice
• learn how nature functions: basic physics, biology, geography, …
Avoidance of modern mental problems
•ADHD, autism, asocial attitudes, depression, neuroses, ….
SummarySummary
Paleo paradigm =
•Variety of challenges around secure base
•Playful, exploratory attitude
•Leads to relaxed but on-going growth
Modern paradigm=
•Maximal suppression of unintended variations
•Planning and control
•Safer, but leads to chronic stress and degeneration
Paleo paradigm =
•Variety of challenges around secure base
•Playful, exploratory attitude
•Leads to relaxed but on-going growth
Modern paradigm=
•Maximal suppression of unintended variations
•Planning and control
•Safer, but leads to chronic stress and degeneration
The present situationThe present situation
Information society is more varied and liberal than industrial and agricultural society
But has kept and exacerbated bad habits:
•Too little: nutrients, play, relaxation, variation, movement, nature, sunlight, touch, …
•Too much: chronic, repetitive stressors
•→ increasing diseases of civilisation
Information society is more varied and liberal than industrial and agricultural society
But has kept and exacerbated bad habits:
•Too little: nutrients, play, relaxation, variation, movement, nature, sunlight, touch, …
•Too much: chronic, repetitive stressors
•→ increasing diseases of civilisation
What to do?What to do?
With our knowledge of the Paleo lifestyle, these shortcomings should be easy to address
•resulting in a much higher quality-of-life
•Health, fitness, longevity, happiness, mental clarity
Simply put
•Adding varied challenges and exposures
•While minimizing the danger
•Keeping the Paleo model in mind to select the most healthy options
With our knowledge of the Paleo lifestyle, these shortcomings should be easy to address
•resulting in a much higher quality-of-life
•Health, fitness, longevity, happiness, mental clarity
Simply put
•Adding varied challenges and exposures
•While minimizing the danger
•Keeping the Paleo model in mind to select the most healthy options
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