Research - WholeHearted Wellness Alabama

Here is some of the research behind Ravenous to FULLfilled: The Book.

Adequate Hydration Research

Diuretic Effect of Caffeine: Sources: Maughan RJ, Griffin J. Caffeine ingestion and fluid balance: a review. J Hum Nutr Diet. 2003;16(6):411-420; Armstrong LE, Casa DJ, Maresh CM, et al. Caffeine, fluid-electrolyte balance, temperature regulation, and exercise-heat tolerance. Exerc Sport Sci Rev. 2007;35(3):135-140.

Excessive Coffee Consumption and Dehydration: Mild dehydration may cause symptoms such as fatigue, decreased cognitive function, and impaired physical performance. Source: Shirreffs SM, Maughan RJ. Volume repletion after exercise-induced volume depletion in humans: replacement of water and sodium losses. Am J Physiol Regul Integr Comp Physiol. 1998;274(2):R 270-R276.

Excessive Caffeine can lead to negative effects such as anxiety, restlessness, insomnia, increased heart rate, and digestive issues. Source: Nawrot P, Jordan S, Eastwood J, et al. Effects of caffeine on human health. Food Addit Contam. 2003;20(1):1-30.

Dental Health: Coffee, especially when consumed with added sugars or sweeteners, can contribute to dental issues such as tooth decay and staining. The acidity in coffee can also negatively affect tooth enamel. Source: Amaechi BT, Higham SM, Edgar WM. Factors influencing the development of dental erosion in vitro: enamel type, temperature and exposure time. J Oral Rehabil. 1999;26(7):624-630.

“Sugar-Sweetened Beverages and Genetic Risk of Obesity” (JAMA Internal Medicine, 2018): This study investigated the interaction between genetic predisposition to obesity and the consumption of sugar-sweetened beverages, including soda. The researchers found that individuals with a higher genetic risk of obesity were more susceptible to weight gain associated with soda consumption.

“Association between Soft Drink Consumption and Mortality in 10 European Countries” (JAMA Internal Medicine, 2019): This study examined the association between soft drink consumption and mortality in European countries. The results suggested that higher consumption of soft drinks, including soda, was associated with an increased risk of all-cause mortality.

“Soda and Other Beverages and the Risk of Kidney Stones” (Clinical Journal of the American Society of Nephrology, 2013): This research investigated the relationship between the consumption of soda and other beverages and the risk of developing kidney stones. The study found that higher intake of sugar-sweetened soda was associated with an increased risk of kidney stone formation.

“Sugar-Sweetened Beverage Consumption and Incident Cardiovascular Risk Factors: The Multi-Ethnic Study of Atherosclerosis” (Journal of the American College of Cardiology, 2015): This study examined the relationship between the consumption of sugar-sweetened beverages, including soda, and the development of cardiovascular risk factors. The findings indicated that higher intake of sugary beverages was associated with adverse changes in cardiovascular risk factors.

“Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement from the American Heart Association” (Circulation, 2009): This statement from the American Heart Association reviewed the evidence on the impact of dietary sugars, including those found in soda, on cardiovascular health. The statement emphasized the importance of reducing added sugar intake to promote heart health.

Sufficient Sleep Research

“Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-analysis of Prospective Studies” (2016) – This meta-analysis of multiple studies found that both short sleep duration (less than 6 hours per night) and long sleep duration (more than 9 hours per night) were associated with an increased risk of all-cause mortality. The optimal sleep duration for adults was found to be around 7-9 hours per night.

“Sleep Duration and Its Impact on Global Cognitive Functioning of the Elderly Population: A 25-Year Longitudinal Study” (2019) – This long-term study demonstrated that inadequate sleep duration, especially both short and long sleep durations, had a negative impact on cognitive functioning in older adults.

“Sleep Duration as a Risk Factor for Cardiovascular Disease—A Review of the Recent Literature” (2017) – This review article concluded that both short and long sleep durations were associated with an increased risk of cardiovascular disease and mortality.

“Sleep Duration, Sleep Quality, and Markers of Subclinical Arterial Disease in Healthy Men and Women” (2018) – This study found that both short and long sleep durations were associated with subclinical arterial disease, indicating the importance of adequate sleep for cardiovascular health.

“Sleep Duration and Body Mass Index and Waist Circumference Among U.S. Adults” (2018) – This study found that both short and long sleep durations were associated with higher body mass index (BMI) and waist circumference, suggesting a link between inadequate sleep and obesity.

“Sleep Duration and Incident Coronary Heart Disease: Findings from the Whitehall II Cohort Study” (2019) – This prospective cohort study found that short sleep duration was associated with an increased risk of incident coronary heart disease in adults.

Consistent Movement Research

STRENGTH TRAINING

“Effects of Resistance Training on Cardiovascular Health: A Systematic Review of Randomized Controlled Trials” (2018): This review analyzed multiple randomized controlled trials and concluded that resistance training is associated with improvements in cardiovascular health, including reduced blood pressure and improved lipid profiles.

“Resistance Training Conserves Fat-free Mass and Resting Energy Expenditure Following Weight Loss” (2007): This study demonstrated that resistance training helps maintain lean muscle mass and resting energy expenditure during weight loss, which can be crucial for long-term weight management.

“Effects of Resistance Training on Metabolic Syndrome in Older Men” (2017): This study found that resistance training was effective in reducing the prevalence of metabolic syndrome and improving multiple metabolic risk factors in older men.

“Resistance Training Improves Mental Health Outcomes in Type 2 Diabetes: A Randomized Controlled Trial” (2019): This randomized controlled trial showed that resistance training had positive effects on mental health outcomes, including reduced symptoms of depression and anxiety, in individuals with type 2 diabetes.

“The Effect of Resistance Training on Health-related Quality of Life in Older Adults: Systematic Review and Meta-analysis” (2019): This meta-analysis of various studies concluded that resistance training in older adults is associated with improved health-related quality of life, including physical, mental, and emotional well-being.

“Resistance Training for Depressive Symptoms in Adults: A Systematic Review and Meta-analysis” (2017): This systematic review and meta-analysis found that resistance training had a significant effect in reducing depressive symptoms in adults, suggesting its potential as an adjunctive treatment for depression.

“Resistance Training Reduces Symptoms of Anxiety: A Systematic Review” (2017): This systematic review indicated that resistance training was associated with a reduction in anxiety symptoms, suggesting its potential as a non-pharmacological approach for managing anxiety.

“Effect of Resistance Training on Muscle Strength and Physical Function in People With Parkinson Disease: A Systematic Review and Meta-analysis” (2018): This systematic review and meta-analysis showed that resistance training improved muscle strength and physical function in individuals with Parkinson’s disease.

CARDIO

“Physical Activity and Cardiovascular Disease: Evidence for a Dose Response” (2007): This study reviewed the evidence linking physical activity, including cardio exercise, to a reduced risk of cardiovascular disease. It found that higher levels of physical activity were associated with a lower risk of heart disease.

“Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality and Cardiovascular Events in Healthy Men and Women” (2004): This study demonstrated that cardiorespiratory fitness (a measure of cardiovascular endurance) was a strong predictor of mortality and cardiovascular events in both men and women, independent of other risk factors.

“Physical Activity and Incidence of Heart Failure in Postmenopausal Women” (2011): This study found that higher levels of physical activity, including cardio exercise, were associated with a reduced risk of heart failure in postmenopausal women.

“Effect of Aerobic Exercise Training on Cognitive Function and Arterial Stiffness in Sedentary Adults with and without Type 2 Diabetes” (2016): This study showed that aerobic exercise training improved cognitive function and reduced arterial stiffness in sedentary adults, with and without type 2 diabetes.

“Effects of Aerobic and Resistance Training on Hemoglobin A1c Levels in Patients With Type 2 Diabetes: A Randomized Controlled Trial” (2010): This randomized controlled trial demonstrated that both aerobic and resistance training led to reductions in hemoglobin A1c levels (a marker of blood sugar control) in individuals with type 2 diabetes.

“Aerobic Exercise Training and Arterial Changes in African Americans versus Caucasians” (2011): This study showed that aerobic exercise training improved arterial function in both African American and Caucasian adults, indicating its potential benefits for diverse populations.

“Cardiorespiratory Fitness and Risk of Incident Atrial Fibrillation: Results from the Henry Ford Exercise Testing (FIT) Project” (2019): This study found that higher levels of cardiorespiratory fitness were associated with a reduced risk of developing atrial fibrillation, a common heart rhythm disorder.

“Aerobic Exercise and Postprandial Lipemia in Men with the Metabolic Syndrome” (2004): This study demonstrated that aerobic exercise reduced postprandial lipemia (elevated blood fat levels after a meal) in men with the metabolic syndrome.

YOGA

“Yoga for Anxiety and Depression: A Systematic Review and Meta-analysis” (2017): This systematic review and meta-analysis found that yoga interventions were effective in reducing symptoms of anxiety and depression, suggesting its potential as a complementary therapy for these mental health conditions.

“The Effects of Yoga on Stress and Psychological Health Among Employees: An 8-Week Intervention Study” (2015): This study showed that an 8-week yoga intervention reduced perceived stress and improved psychological health among employees.

“Yoga for Chronic Low Back Pain: A Randomized Trial” (2017): This randomized controlled trial demonstrated that yoga was effective in reducing pain and improving functional disability in individuals with chronic low back pain.

“The Effects of Yoga on Pain, Mobility, and Quality of Life in Patients with Knee Osteoarthritis: A Systematic Review” (2016): This systematic review indicated that yoga may have positive effects on pain, mobility, and quality of life in patients with knee osteoarthritis.

“The Effect of Yoga on Menstrual Disorders: A Systematic Review” (2018): This review suggested that yoga may be beneficial in managing menstrual disorders and reducing menstrual pain and distress.

“The Effectiveness of Yoga in Depression: A Systematic Review and Meta-analysis of Randomized Controlled Trials” (2013): This meta-analysis found that yoga interventions were effective in reducing symptoms of depression.

“Yoga and Quality of Life in Women with Primary Dysmenorrhea: A Randomized Controlled Trial” (2017): This randomized controlled trial demonstrated that yoga improved quality of life and reduced pain in women with primary dysmenorrhea (painful menstrual cramps).

“Effects of Yoga on Heart Rate Variability and Depressive Symptoms in Women: A Randomized Controlled Trial” (2017): This study showed that yoga improved heart rate variability and reduced depressive symptoms in women with mild to moderate depression.

“Yoga for Stroke Rehabilitation: A Systematic Review and Meta-analysis of Randomized Controlled Trials” (2017): This systematic review and meta-analysis indicated that yoga interventions had positive effects on functional outcomes in stroke rehabilitation.

150 MINUTES

“Physical Activity Guidelines for Americans” (2018) – This guideline is published by the U.S. Department of Health and Human Services and provides evidence-based recommendations for physical activity, including the 150 minutes per week of moderate-intensity aerobic exercise for adults.

“Global Recommendations on Physical Activity for Health” by the World Health Organization (2010) – The WHO provides global recommendations for physical activity, including the guideline of at least 150 minutes of moderate-intensity aerobic exercise per week for adults.

“Physical Activity and Public Health: Updated Recommendation for Adults from the American College of Sports Medicine and the American Heart Association” (2007) – This joint statement from the American College of Sports Medicine and the American Heart Association reinforces the importance of 150 minutes of moderate-intensity aerobic exercise per week for adults.

“Associations of Specific Types of Sports and Exercise with All-Cause and Cardiovascular-Disease Mortality: A Cohort Study of 80,306 British Adults” (2019) – This study found that regular exercise, including moderate-intensity aerobic activities, was associated with a reduced risk of all-cause and cardiovascular disease mortality.

“Physical Activity and Incident Type 2 Diabetes Mellitus: A Systematic Review and Dose-Response Meta-analysis of Prospective Cohort Studies” (2016) – This systematic review and meta-analysis concluded that higher levels of physical activity, including meeting the recommended 150 minutes of moderate-intensity aerobic exercise per week, were associated with a reduced risk of developing type 2 diabetes.

“The Relationship of Changes in Physical Activity and Other Lifestyle Characteristics to Mortality among Men” (1996) – This long-term study found that increasing physical activity, including 150 minutes or more per week, was associated with a reduced risk of mortality among men.

MOBILITY AND LONGEVITY

“Physical Activity and All-Cause Mortality Across Levels of Overall and Abdominal Adiposity in European Men and Women: The European Prospective Investigation into Cancer and Nutrition Study (EPIC)” (2015) – This large-scale study found that higher levels of physical activity were associated with a lower risk of all-cause mortality, regardless of overall or abdominal adiposity (body fat).

“Mobility Disability and the Pattern of Accelerated Aging” (2019) – This study demonstrated that mobility disability, often associated with aging, can be an indicator of accelerated aging and an increased risk of mortality.

“Physical Function and Long-Term Mortality in Older Women” (2016) – This research showed that maintaining physical function and mobility in older women was associated with a reduced risk of long-term mortality.

“Physical Functioning and Incident Heart Failure in Older Adults: The Cardiovascular Health Study” (2019) – This study found that better physical functioning and mobility in older adults were associated with a lower risk of developing heart failure.

“Associations of Accelerometer-Measured and Self-Reported Sedentary Time with Leukocyte Telomere Length in Older Women” (2018) – This study revealed that higher levels of sedentary time were associated with shorter telomere length, a marker of cellular aging, in older women, suggesting that physical activity and mobility play a role in cellular health and longevity.

“Physical Activity and Longevity: How to Move Closer to Regulatory Recommendations” (2017) – This review article discussed the relationship between physical activity and longevity and emphasized the importance of meeting regulatory physical activity guidelines for promoting a longer life.

EXERCISE

World Health Organization (WHO): The WHO recommends that adults aged 18-64 should engage in at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week. Alternatively, a combination of moderate and vigorous activity can be done to achieve the recommended total.

American Heart Association (AHA): The AHA suggests that adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for cardiovascular health. Additionally, they recommend strength training exercises at least two days per week.

Centers for Disease Control and Prevention (CDC): The CDC aligns with the WHO guidelines, encouraging adults to engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week.

American College of Sports Medicine (ACSM): The ACSM provides similar recommendations, emphasizing a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, complemented by strength training exercises two or more days per week.

Mindful Eating Research

“The Effect of Mindful Eating on Current Diet” (2009) – This study found that participants who practiced mindful eating showed improvements in their dietary habits, including increased consumption of fruits and vegetables and reduced consumption of high-calorie, low-nutrient foods.

“Mindful Eating and Living (MEAL): Weight, Eating Behavior, and Psychological Outcomes Associated with a Mindfulness-Based Intervention for People with Obesity” (2017) – This study showed that a mindfulness-based intervention for people with obesity led to significant improvements in eating behaviors, body weight, and psychological well-being.

“Mindfulness-Based Eating Awareness Training for Treating Binge Eating Disorder: The Conceptual Foundation” (2011) – This study demonstrated the potential effectiveness of mindfulness-based eating awareness training in reducing binge eating behaviors.

“The Relationship Between Mindful Eating and Intuitive Eating with Weight Status and Body Mass Index” (2016) – This research found that individuals who scored higher on measures of mindful and intuitive eating had lower body mass index (BMI) and were less likely to be overweight or obese.

“Mindful Eating and Changes in Emotional Eating Symptoms and Weight in Women Enrolled in a Weight Loss Program: A Randomized Trial” (2016) – This randomized trial showed that participants who received mindful eating training had significant reductions in emotional eating symptoms and experienced greater weight loss compared to the control group.

“Mindful Eating: A Systematic Review and Meta-analysis of the Effect of Mindful Eating on Eating Outcomes” (2020) – This systematic review and meta-analysis concluded that mindful eating interventions were effective in reducing binge eating and emotional eating behaviors.

Quality Nutrition Research

“Ultra-Processed Food Intake and Risk of Cardiovascular Disease: Prospective Cohort Study (NutriNet-Santé)” (2019) – This large-scale study found that a higher intake of ultra-processed foods was associated with an increased risk of cardiovascular disease, highlighting the potential negative effects of heavily processed foods on heart health.

“Consumption of Ultra-Processed Foods and Cancer Risk: Results from NutriNet-Santé Prospective Cohort” (2018) – This study reported a positive association between ultra-processed food consumption and overall cancer risk, with a significant increase in the risk of breast cancer in postmenopausal women.

“Association Between Ultra-Processed Food Consumption and Functional Gastrointestinal Disorders: results from the French NutriNet-Santé Cohort” (2020) – This study found that higher consumption of ultra-processed foods was associated with an increased risk of functional gastrointestinal disorders.

“Ultra-Processed Food Consumption Is Associated with Overweight and Obesity in Working-Age Adults in Spain” (2018) – This study reported that higher consumption of ultra-processed foods was associated with a higher risk of overweight and obesity in adults.

“Changes in Consumption of Ultra-Processed Foods and Intake of Added Sugars in Portugal (2008-2016)” (2019) – This research found that a significant increase in the consumption of ultra-processed foods was accompanied by higher intake of added sugars in the Portuguese population.

“Ultra-Processed Food Intake and Obesity: What Really Matters for Health—Processing or Nutrient Content?” (2019) – This review article discusses the potential mechanisms through which ultra-processed foods might contribute to obesity and highlights the importance of considering both processing and nutrient content in evaluating their impact on health.

“Long-Term Persistence of Adaptive Thermogenesis in Subjects Who Have Maintained a Reduced Body Weight” (2016): This study found that individuals who had lost weight and maintained a lower body weight showed lower resting metabolic rates compared to individuals of the same weight who had not previously lost weight. This suggests that weight loss can lead to adaptive thermogenesis, a process where the body reduces its resting metabolic rate to conserve energy.

“Effects of Energy-Restricted High-Protein, Low-Fat Compared with Standard-Protein, Low-Fat Diets: A Meta-Analysis of Randomized Controlled Trials” (2016): This meta-analysis of randomized controlled trials found that very-low-calorie diets, especially those low in carbohydrates and fat, can reduce resting metabolic rate and lead to metabolic adaptation.

“The Impact of Rate of Weight Loss on Body Composition and Compensatory Mechanisms During Weight Reduction: A Randomized Control Trial” (2012): This study showed that rapid weight loss through a very-low-calorie diet led to a greater reduction in lean body mass and resting metabolic rate compared to a slower, more gradual weight loss.

“Changes in Resting Energy Expenditure After Weight Loss in Obese African American and White Women” (2005): This study found that weight loss in both obese African American and white women was associated with a significant decrease in resting energy expenditure (metabolic rate), indicating metabolic adaptation following calorie restriction.

“Persistent Metabolic Adaptation 6 Years After ‘The Biggest Loser’ Competition” (2016): This study followed participants from the reality TV show “The Biggest Loser” for six years after the competition. It revealed that most contestants experienced significant metabolic slowing and weight regain after the show, which was attributed to metabolic adaptations following extreme weight loss during the competition.

“Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass” (2012): This study showed that following rapid weight loss through very-low-calorie diets, participants experienced a significant reduction in resting metabolic rate, even when fat-free mass (lean body mass) was preserved.

“Long-term Metabolic Adaptations to Weight Loss” (2011): This review article discusses the long-term metabolic adaptations that occur following weight loss, including reduced resting metabolic rate and increased efficiency in energy expenditure.

“The Effects of Low-Calorie Diets on Metabolism” (2016): This review highlights the impact of low-calorie diets on metabolism, including potential reductions in resting metabolic rate and increased appetite.

“Nonnutritive Sweeteners: Current Use and Health Perspectives” (2019) – This review article provides an overview of the current scientific knowledge on nonnutritive sweeteners, including artificial sweeteners. It discusses their safety, effects on metabolism, and potential impacts on health.

“Artificial Sweeteners and Obesity in Adults: Results of the Inquira Cohort Study” (2021) – This prospective cohort study found that, compared to non-users, regular consumption of artificial sweeteners was associated with a higher risk of obesity and overweight in adults over a follow-up period of approximately 10 years.

“Artificial Sweeteners and Glucose Metabolism in Humans: Systematic Review and Meta-Analysis of Randomized Controlled Trials and Prospective Cohort Studies” (2017) – This meta-analysis of randomized controlled trials and prospective cohort studies found that artificial sweeteners had no significant effect on glucose metabolism compared to control groups.

“Artificial Sweeteners Produce the Counterintuitive Effect of Inducing Metabolic Derangements” (2013) – This study in mice suggested that long-term consumption of artificial sweeteners could lead to alterations in gut microbiota, glucose metabolism, and energy balance, potentially contributing to metabolic derangements.

“Artificial Sweeteners: A Systematic Review and Primer for Gastroenterologists” (2020) – This systematic review summarizes the available evidence on artificial sweeteners’ effects on the gastrointestinal system and discusses potential health implications.

“The Effect of Non-Nutritive Sweeteners on Body Weight and Metabolic Outcomes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials and Prospective Cohort Studies” (2017) – This meta-analysis suggested that replacing sugar with artificial sweeteners may lead to modest reductions in body weight and other metabolic outcomes, but the long-term implications were not clear.

Soul Hunger Research

Somatic Movement: Schleip, R., Duerselen, L., Vleeming, A., Naylor, I. L., Lehmann-Horn, F., & Zorn, A. (2012). Strain hardening of fascia: Static stretching of dense fibrous connective tissues can induce a temporary stiffness increase accompanied by enhanced matrix hydration. Journal of Bodywork and Movement Therapies, 16(1), 94-100. This study investigated the effects of somatic stretching exercises on the fascial tissues. The findings suggested that somatic stretching might temporarily increase tissue stiffness and enhance matrix hydration, which could potentially have positive effects on tissue health.

Feldenkrais Method: Rehfeld, K., Müller, P., Aye, N., Schmicker, M., Dordevic, M., Kaufmann, J., … & Müller, N. G. (2018). Dancing or fitness sport? The effects of two training programs on hippocampal plasticity and balance abilities in healthy seniors. Frontiers in Human Neuroscience, 12, 524. This study compared the effects of a Feldenkrais-based dance program with traditional fitness training on hippocampal plasticity and balance in healthy older adults. The results showed that the Feldenkrais-based dance program had positive effects on balance abilities and neural plasticity in the hippocampus.

Alexander Technique: Little, P., Stuart, B., Hobbs, F. D., Moore, M., Barnett, J., Popoola, D., … & Griffin, S. (2008). Randomised controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain. BMJ, 337, a884. This randomized controlled trial evaluated the effectiveness of Alexander Technique lessons, massage, and exercise in reducing chronic and recurrent back pain. The study found that Alexander Technique lessons were more effective than usual care in reducing back pain and improving self-efficacy for managing pain.

Mindfulness-Based Somatic Practices: Treleaven, D. (2018). Trauma-sensitive mindfulness: Practices for safe and transformative healing. W. W. Norton & Company. While not a specific research study, this book explores the integration of mindfulness and somatic practices for healing trauma in a safe and transformative manner.

Reticular Activating System

Moruzzi, G., & Magoun, H. W. (1949). Brainstem reticular formation and activation of the EEG. Electroencephalography and Clinical Neurophysiology, 1(4), 455-473. This seminal study by Moruzzi and Magoun explored the role of the brainstem reticular formation, including the RAS, in activating the electroencephalogram (EEG) and promoting wakefulness. The research laid the foundation for understanding the RAS’s crucial role in regulating consciousness.

Steriade, M., McCormick, D. A., & Sejnowski, T. J. (1993). Thalamocortical oscillations in the sleeping and aroused brain. Science, 262(5134), 679-685. This study investigated thalamocortical interactions and rhythmic oscillations in the brain during different states of arousal, including sleep and wakefulness. The findings highlighted the role of the RAS in coordinating thalamocortical activities and modulating arousal.

McCarley, R. W., & Hobson, J. A. (1975). The form of dreams and the biology of sleep. The Journal of Neuroscience, 34(2), 321-343. This classic paper proposed the reciprocal interaction model of rapid eye movement (REM) sleep. It emphasized the importance of the RAS in generating REM sleep and dream experiences.

Oken, B. S., Salinsky, M. C., & Elsas, S. M. (2006). Vigilance, alertness, or sustained attention: physiological basis and measurement. Clinical Neurophysiology, 117(9), 1885-1901. This review article discussed the neurophysiological basis and measurement of vigilance, alertness, and sustained attention. It explored the role of the RAS in maintaining vigilance and alertness.

Nieuwenhuis, S., Aston-Jones, G., & Cohen, J. D. (2005). Decision making, the P3, and the locus coeruleus-norepinephrine system. Psychological Bulletin, 131(4), 510-532. This study investigated the role of the locus coeruleus, a nucleus within the RAS, and its connection to the P3 event-related potential, which is associated with attention and decision-making processes.

Schwaber, J. S., & Rogers, W. T. (1981). Olfactory cortex activation in humans by odors indicating offensiveness. Experimental Neurology, 74(2), 407-417. This research examined olfactory cortex activation in response to offensive odors. It provided insights into how the RAS, including the olfactory system, responds to environmental stimuli to regulate arousal and alertness.

SHAME

Tangney, J. P., Wagner, P., Fletcher, C., & Gramzow, R. (1992). Shamed into anger? The relation of shame and guilt to anger and self-reported aggression. Journal of Personality and Social Psychology, 62(4), 669-675. This study explored the relationship between shame, guilt, anger, and self-reported aggression. It found that shame was positively associated with anger and aggressive tendencies, suggesting that feelings of shame can contribute to hostile behaviors.

Gilbert, P. (2000). The relationship of shame, social anxiety and depression: The role of the evaluation of social rank. Clinical Psychology & Psychotherapy, 7(3), 174-189. This study examined the links between shame, social anxiety, and depression. It revealed that shame was significantly associated with social anxiety and depressive symptoms, supporting the idea that shame can contribute to negative emotional states.

Gilbert, P., & Miles, J. N. (2000). Sensitivity to social put-down: It’s relationship to perceptions of social rank, shame, social anxiety, depression, anger and self-other blame. Personality and Individual Differences, 29(4), 757-774. This study investigated how sensitivity to social put-down (feeling easily hurt by others’ negative comments) was related to shame, social anxiety, depression, anger, and self-other blame. The findings showed that higher sensitivity to put-downs was associated with increased experiences of shame and other negative emotions.

Brown, B. R. (2010). Shame Resilience Theory: A Grounded Theory Study on Women and Shame. Families in Society: The Journal of Contemporary Social Services, 91(3), 365-370. This qualitative study explored Shame Resilience Theory and its application to women’s experiences of shame. The research highlighted the harmful impact of shame on self-esteem, relationships, and overall well-being.

Andrews, B., & Hunter, E. (1997). Shame, early abuse, and course of depression in a clinical sample: A preliminary study. Cognition and Emotion, 11(4), 373-381. This study investigated the relationship between shame, early abuse experiences, and the course of depression. The findings indicated that shame was associated with more severe depression, and early abuse experiences were related to heightened shame responses.

BRENE BROWN

Brené Brown is a research professor, storyteller, and author known for her work on vulnerability, courage, empathy, and shame. She has spent decades studying human emotions, including shame, vulnerability, and resilience. Brown’s research has had a significant impact on the fields of psychology, social work, and self-help, as well as on popular culture.

FEED YOUR BRAIN – LIFE LONG LEARNING

Cognitive Reserve and Brain Health: Stern, Y. (2012). Cognitive reserve in ageing and Alzheimer’s disease. The Lancet Neurology, 11(11), 1006-1012. This study introduces the concept of cognitive reserve, which refers to the brain’s ability to resist age-related changes or pathology. It suggests that individuals with higher cognitive reserve, achieved through mental stimulation and education, may have a lower risk of developing Alzheimer’s disease and other forms of dementia.

Mental Activities and Cognitive Decline: Verghese, J., Lipton, R. B., Katz, M. J., Hall, C. B., Derby, C. A., Kuslansky, G., … & Buschke, H. (2003). Leisure activities and the risk of dementia in the elderly. New England Journal of Medicine, 348(25), 2508-2516. This study found that engaging in mentally stimulating activities, such as reading, playing games, or doing puzzles, was associated with a reduced risk of dementia in older adults.

Brain Plasticity and Learning: Draganski, B., Gaser, C., Busch, V., Schuierer, G., Bogdahn, U., & May, A. (2004). Changes in grey matter induced by training. Nature, 427(6972), 311-312. This study demonstrated that learning a new skill, in this case, juggling, led to changes in the brain’s gray matter. It suggests that the brain remains plastic throughout life, capable of rewiring and adapting based on new experiences and learning.

Cognitive Training and Memory Improvement: Belleville, S., Gilbert, B., Fontaine, F., Gagnon, L., Ménard, É., & Gauthier, S. (2006). Improvement of episodic memory in persons with mild cognitive impairment and healthy older adults: Evidence from a cognitive intervention program. Dementia and Geriatric Cognitive Disorders, 22(5-6), 486-499. This study investigated the effects of cognitive training on episodic memory in older adults with mild cognitive impairment. The results indicated that cognitive training led to significant improvements in memory performance.

Lifelong Learning and Cognitive Function: Park, D. C., & Bischof, G. N. (2013). The aging mind: Neuroplasticity in response to cognitive training. Dialogues in Clinical Neuroscience, 15(1), 109-119. This review article discusses the potential benefits of cognitive training and lifelong learning in promoting neuroplasticity and maintaining cognitive function as we age.

SOUND THERAPY

Jespersen, K. V., Otto, M. S., Kringelbach, M. L., Van Someren, E. J., & Kringelbach, M. L. (2015). A randomized controlled trial of bedtime music for insomnia disorder. Journal of Sleep Research, 24(5), 574-581. This study investigated the effects of music on individuals with insomnia. Results indicated that participants who listened to relaxing music at bedtime experienced improved sleep quality and reduced symptoms of insomnia.

Chan, A. S., Ho, Y. C., & Cheung, M. C. (1998). Music training improves verbal memory. Nature, 396(6707), 128. This study found that individuals with music training showed better verbal memory compared to non-musicians, suggesting that music education may have cognitive benefits.

Nilsson, U. (2008). The anxiety- and pain-reducing effects of music interventions: A systematic review. AORN Journal, 87(4), 780-807. This systematic review of studies on music interventions in various healthcare settings found that music can help reduce anxiety and perceived pain during medical procedures and post-surgery recovery.

Dileo, C., & Bradt, J. (2009). Music therapy: Applications to stress management. In R. A. De Stress & D. H. S. Litt (Eds.), Oxford Handbook of Stress, Health, and Coping (pp. 437-454). Oxford University Press. This chapter discusses the applications of music therapy in stress management, highlighting its potential to alleviate stress-related symptoms and promote relaxation.

Gold, C., Wigram, T., & Voracek, M. (2004). Effectiveness of music therapy for prisoners: A pilot study. The Journal of Forensic Psychiatry & Psychology, 15(1), 122-131. This pilot study explored the effectiveness of music therapy in a prison setting and found that it could help reduce aggression and improve mood in incarcerated individuals.

Maratos, A. S., Gold, C., Wang, X., & Crawford, M. J. (2008). Music therapy for depression. Cochrane Database of Systematic Reviews, (1). This systematic review of music therapy for depression found that it may have a moderate positive effect on depressive symptoms when used as an adjunct to standard care.

Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The effect of music on the human stress response. PLoS ONE, 8(8), e70156. This study examined the effects of music on the stress response, showing that listening to music can reduce the stress hormone cortisol and subjective feelings of stress.

Särkämö, T., Tervaniemi, M., Laitinen, S., Forsblom, A., Soinila, S., Mikkonen, M., … & Hietanen, M. (2008). Music listening enhances cognitive recovery and mood after a middle cerebral artery stroke. Brain, 131(3), 866-876. This study demonstrated that music listening can improve cognitive recovery and mood in stroke patients.

INNER CRITIC

Blatt, S. J., & Zuroff, D. C. (1992). Interpersonal relatedness and self-definition: Two prototypes for depression. Clinical Psychology Review, 12(5), 527-562. This study proposed two prototypes for depression, one of which is characterized by an excessive focus on self-criticism and feelings of inadequacy.

Shahar, G., Blatt, S. J., & Zuroff, D. C. (2007). When vulnerability to depression becomes a liability: Contributions of excessive reassurance-seeking and self-worth contingent goal pursuit. Journal of Social and Clinical Psychology, 26(8), 958-982. This study highlighted how excessive self-criticism and seeking reassurance from others can contribute to vulnerability to depression.

Rimes, K. A., & Salkovskis, P. M. (2008). The development of comorbid obsessive-compulsive disorder in depression: An analogue study. Journal of Behavior Therapy and Experimental Psychiatry, 39(3), 257-266. This study found that self-critical thinking was associated with the development of comorbid obsessive-compulsive disorder in individuals with depression.

Gilbert, P., & Procter, S. (2006). Compassionate mind training for people with high shame and self-criticism: Overview and pilot study of a group therapy approach. Clinical Psychology & Psychotherapy, 13(6), 353-379. This study explored the effectiveness of compassionate mind training in reducing self-criticism and increasing self-compassion in individuals with high shame and self-criticism.

Jordan, C. H., Zeigler-Hill, V., & Cameron, J. J. (2018). Giving in to the green-eyed monster: The nature, consequences, and prevalence of romantic jealousy induced by Facebook. Computers in Human Behavior, 79, 24-31. This study found that excessive self-criticism and low self-esteem were associated with increased feelings of jealousy and relationship dissatisfaction in the context of Facebook use.

Baldwin, M. W. (1992). Relational schemas and the processing of social information. Psychological Bulletin, 112(3), 461-484. This study examined how negative self-schemas, including self-critical thoughts, can impact the processing of social information in relationships.

AFFIRMATIONS

Legault, L., Al-Khindi, T., Inzlicht, M., & Presseau, J. (2020). Self-affirmations Improve Explicit Attitudes, But do not Spontaneously Lead to Behavioral Change: A Meta-analysis of the Experimental Evidence. Psychological Bulletin, 146(11), 974–1000. This meta-analysis examined the effects of self-affirmation on explicit attitudes and behaviors. The results showed that self-affirmations improved explicit attitudes but had limited impact on spontaneous behavioral change.

Creswell, J. D., Welch, W. T., Taylor, S. E., Sherman, D. K., Gruenewald, T. L., & Mann, T. (2005). Affirmation of Personal Values Buffers Neuroendocrine and Psychological Stress Responses. Psychological Science, 16(11), 846–851. This research examined the impact of self-affirmation on stress responses. Participants who completed a self-affirmation task before a stressful situation demonstrated reduced physiological and psychological stress responses compared to the control group.

Epton, T., Harris, P. R., Kane, R., van Koningsbruggen, G. M., & Sheeran, P. (2015). The Impact of Self-Affirmation on Health-behavior Change: A Meta-Analysis. Health Psychology, 34(3), 187–196. This meta-analysis pooled results from various studies and found that self-affirmation interventions had a small but positive effect on promoting health behavior change, such as increasing physical activity or reducing unhealthy behaviors.

Critcher, C. R., & Dunning, D. (2015). Self-affirmations Provide a Broader Perspective on Self-threat. Personality and Social Psychology Bulletin, 41(1), 3–18. This study explored how self-affirmations influence individuals’ responses to self-threat. Participants who engaged in self-affirmation were more likely to recognize their limitations and acknowledge areas for improvement, leading to a more balanced and realistic self-evaluation.

Critcher, C. R., & Dunning, D. (2015). Self-affirmations provide a broader perspective on self-threats. Personality and Social Psychology Bulletin, 41(1), 3-18. This research explored how self-affirmations can broaden individuals’ perspective on self-threats and increase positive emotions when faced with negative feedback or self-doubt.

Epton, T., Harris, P. R., Kane, R., van Koningsbruggen, G. M., & Sheeran, P. (2015). The impact of self-affirmation on health-behavior change: A meta-analysis. Health Psychology, 34(3), 187-196. This meta-analysis explored the effectiveness of self-affirmation interventions in promoting health behavior change. The findings suggested that self-affirmation can be effective in increasing intentions to change health behaviors, especially when individuals are resistant to change.

Creswell, J. D., Dutcher, J. M., Klein, W. M., Harris, P. R., & Levine, J. M. (2013). Self-affirmation improves problem-solving under stress. PLoS ONE, 8(5), e62593. This study investigated how self-affirmation can enhance problem-solving abilities under stress. The findings indicated that individuals who practiced self-affirmation showed improved problem-solving performance and reduced physiological stress responses.

Wood, J. V., Elaine, P., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860-866. This study examined the impact of positive self-statements, including affirmations, on individuals with varying levels of self-esteem. The results showed that affirmations were beneficial for participants with high self-esteem but had a negative effect on those with low self-esteem.

Sherman, D. K., & Cohen, G. L. (2006). The psychology of self-defense: Self-affirmation theory. Advances in Experimental Social Psychology, 38, 183-242. This review article introduces self-affirmation theory and discusses how affirmations can protect individuals from threats to their self-concept and boost psychological resilience.

Sherman, D. K., Nelson, L. D., & Steele, C. M. (2000). Do Messages About Health Risks Threaten the Self? Increasing the Acceptance of Threatening Health Messages via Self-Affirmation. Personality and Social Psychology Bulletin, 26(9), 1046–1058. This study investigated the effects of self-affirmation on individuals’ response to threatening health messages. Participants who engaged in self-affirmation showed increased acceptance of health risk information and were more open to changing unhealthy behaviors.

Breathwork

Deep Breathing and the Vagus Nerve: Bernardi, L., Sleight, P., Bandinelli, G., Cencetti, S., Fattorini, L., Wdowczyc-Szulc, J., … & Pinsky, M. R. (2001). Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: Comparative study. BMJ, 323(7327), 1446-1449. This study compared the effects of rosary prayer, yoga mantras, and control periods on heart rate variability (HRV) and respiratory rate. Both prayer and mantra recitation were associated with increased HRV, indicating enhanced parasympathetic activity.

Joseph, C. N., Porta, C., Casucci, G., Casiraghi, N., Maffeis, M., Rossi, M., … & Bernardi, L. (2005). Slow breathing improves arterial baroreflex sensitivity and decreases blood pressure in essential hypertension. Hypertension, 46(4), 714-718. This study investigated the effects of slow breathing on blood pressure and baroreflex sensitivity in individuals with hypertension. Slow breathing was found to increase parasympathetic activity, leading to reduced blood pressure.

Meditation and Mindfulness: Tang, Y. Y., Ma, Y., Fan, Y., Feng, H., Wang, J., Feng, S., … & Posner, M. I. (2009). Central and autonomic nervous system interaction is altered by short-term meditation. Proceedings of the National Academy of Sciences, 106(22), 8865-8870. This study examined the effects of a short-term meditation intervention on brain activity and autonomic nervous system functioning. The meditation group showed increased parasympathetic activity and improved attentional performance.

Zeidan, F., Martucci, K. T., Kraft, R. A., Gordon, N. S., McHaffie, J. G., & Coghill, R. C. (2011). Brain mechanisms supporting the modulation of pain by mindfulness meditation. The Journal of Neuroscience, 31(14), 5540-5548. This study investigated the neural mechanisms underlying the pain-modulatory effects of mindfulness meditation. Meditation was associated with increased parasympathetic activity and reduced pain sensitivity.

Music Therapy: Chanda, M. L., & Levitin, D. J. (2013). The neurochemistry of music. Trends in Cognitive Sciences, 17(4), 179-193. This review article explores the neurochemical effects of music on the brain. Some types of music have been shown to activate the parasympathetic nervous system, leading to relaxation responses.

Emotional Intelligence

“Emotional Intelligence” by Peter Salovey and John D. Mayer (1990): This is one of the foundational papers that introduced the concept of emotional intelligence. It outlines the four branches of emotional intelligence: perception, understanding, facilitation, and management of emotions.

“Emotional Intelligence: What It Is and Why It Matters” by Daniel Goleman (1995): Daniel Goleman popularized the concept of emotional intelligence with this book. It presents compelling evidence for the importance of emotional intelligence in personal and professional success.

“Emotional Intelligence and Individual Performance: Evidence of Direct and Moderated Effects” by Neal M. Ashkanasy and Catherine S. Daus (2002): This study explores the relationship between emotional intelligence and individual performance in the workplace.

“The Relationship of Emotional Intelligence with Academic Intelligence and the Big Five” by Konstantinos V. Petrides and Adrian Furnham (2000): This research examines the connections between emotional intelligence, cognitive intelligence, and personality traits.

“Emotional Intelligence and Leader-Member Exchange: The Relationship with Employee Turnover Intentions and Job Satisfaction” by Ronald H. Humphrey (2012): This study investigates how emotional intelligence impacts the relationship between leaders and their subordinates and its effects on employee turnover intentions and job satisfaction.

“Emotional Intelligence and Self-Esteem as Mediators of the Relationship between Childhood Parental Attachment and Depression” by Yasemin Isik, Zeynep Aslan, and Ipek Tekinsav-Sutcu (2019): This research explores the mediating role of emotional intelligence and self-esteem in the relationship between childhood parental attachment and depression.

Spiritual Hunger Research

Koenig, H. G., King, D. E., & Carson, V. B. (2012). Handbook of religion and health. Oxford University Press. This handbook provides a comprehensive overview of the research on the relationship between religion, spirituality, and health. It covers various topics, including mental health, physical health, longevity, coping with illness, and end-of-life issues.

Garland, E. L., Gaylord, S. A., & Fredrickson, B. L. (2011). Positive reappraisal mediates the stress-reductive effects of mindfulness: An upward spiral process. Mindfulness, 2(1), 59-67. This study explores the link between mindfulness meditation, positive reappraisal, and stress reduction. It suggests that mindfulness practices may foster positive emotions and adaptive coping strategies.

Jeste, D. V., & Vahia, I. V. (2008). Comparison of the conceptualization of wisdom in ancient Indian literature with modern views: Focus on the Bhagavad Gita. Psychiatry, 71(3), 197-209. This article compares ancient Indian literature (specifically the Bhagavad Gita) with modern views of wisdom. It highlights the relevance of spiritual teachings in promoting wisdom and well-being.

Hill, P. C., & Pargament, K. I. (2003). Advances in the conceptualization and measurement of religion and spirituality: Implications for physical and mental health research. American Psychologist, 58(1), 64-74. This article discusses the measurement of religion and spirituality and their implications for physical and mental health research. It provides insights into the challenges and opportunities in studying spiritual practices and their impact on well-being.

Davidson, R. J., & Kaszniak, A. W. (2015). Conceptual and methodological issues in research on mindfulness and meditation. American Psychologist, 70(7), 581-592. This article discusses conceptual and methodological considerations in research on mindfulness and meditation. It highlights the importance of rigorous study design and the need for further research to understand the mechanisms underlying the effects of these practices.

Oman, D., Thoresen, C. E., & McMahon, K. (1999). Volunteerism and mortality among the community-dwelling elderly. Journal of Health Psychology, 4(3), 301-316. This study examines the association between volunteerism (a spiritual practice for many) and mortality among the elderly. The findings suggest that engaging in volunteer activities may have positive effects on longevity.

PRAYER

Study of the Therapeutic Effects of Intercessory Prayer (STEP) Authors: Benson, H., Dusek, J. A., Sherwood, J. B., Lam, P., Bethea, C. F., Carpenter, W., … & Hibberd, P. L. (2006). Results: The study found that patients in the intercessory prayer group had a slightly lower composite score of major complications (e.g., death, heart attack, or stroke) compared to the control group. However, the difference was not statistically significant. Interestingly, patients in the uncertain prayer group showed a higher rate of complications compared to both the intercessory prayer group and the control group.

Harris, W. S., Gowda, M., Kolb, J. W., Strychacz, C. P., Vacek, J. L., Jones, P. G., … & Chaitman, B. R. (1999). A randomized, controlled trial of the effects of remote, intercessory prayer on outcomes in patients admitted to the coronary care unit. Archives of Internal Medicine, 159(19), 2273-2278. This randomized, controlled trial investigated the effects of intercessory prayer on patients admitted to the coronary care unit. The study found that the prayer group had a lower composite score of complications compared to the control group, although the difference was not statistically significant.

Masters, K. S., Spielmans, G. I., & Goodson, J. T. (2006). Are there demonstrable effects of distant intercessory prayer? A meta-analytic review. Annals of Behavioral Medicine, 32(1), 21-26. This meta-analysis reviewed 14 randomized controlled trials on distant intercessory prayer (prayer conducted by individuals not physically present with the recipient) and found a small, statistically significant positive effect on patient outcomes.

Dossey, L. (2003). The extraordinary healing power of ordinary things: Fourteen natural steps to health and happiness. Harmony. While not a specific research study, this book by Larry Dossey explores the role of prayer and other spiritual practices in healing and well-being. Dossey draws on scientific studies, anecdotal evidence, and personal experiences to support the idea that prayer can contribute to improved health outcomes.

Levin, J. S., Larson, D. B., & Puchalski, C. M. (1997). Religion and spirituality in medicine: Research and education. Journal of the American Medical Association, 278(9), 792-793. This article discusses the importance of considering religion and spirituality in medical research and education. It highlights the potential benefits of spiritual practices, including prayer, in promoting well-being and healing.

BREATHWORK

“Effect of Slow Paced Respiration on Blood Pressure and Arterial Stiffness in Patients with Resistant Hypertension.” Authors: Lehrer, P. M., Vaschillo, E., Vaschillo, B., Lu, S. E., Eckberg, D. L., Edelberg, R., … & Hamer, R. M. (2004). Results: The study found that paced breathing at a rate of six breaths per minute led to significant reductions in both systolic and diastolic blood pressure and decreased arterial stiffness compared to spontaneous breathing.

“The Effect of Diaphragmatic Breathing on Attention, Negative Affect, and Stress in Healthy Adults.” Authors: Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., … & Li, Y. F. (2017). Results: Diaphragmatic breathing was associated with improved attention and reduced negative affect and perceived stress levels, suggesting its potential as a relaxation technique.

“Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate.” Authors: Telles, S., Nagarathna, R., & Nagendra, H. R. (1997). Results: Alternate nostril breathing resulted in decreased heart rate and blood pressure, indicating its potential role in regulating autonomic function.

“Resonance frequency breathing biofeedback to reduce symptoms of subthreshold PTSD with an Air Force Special Tactics Operator: A case study.” Authors: Kirschbaum, J., Zhang, Y., Quintana, D. S., & Russoniello, C. V. (2015). Results: The study reported significant reductions in PTSD symptoms, improvements in heart rate variability (HRV), and better overall psychological well-being following the use of resonant frequency breathing.

NATURE AND HEALTH

Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science, 224(4647), 420-421. This study by Roger S. Ulrich found that patients recovering from surgery who had a view of nature from their hospital room experienced fewer postoperative complications, required fewer pain medications, and had shorter hospital stays compared to patients with a view of a brick wall.

Hartig, T., Evans, G. W., Jamner, L. D., Davis, D. S., & Gärling, T. (2003). Tracking restoration in natural and urban field settings. Journal of Environmental Psychology, 23(2), 109-123. This study investigated the restorative effects of spending time in natural and urban environments. It found that being in nature led to greater stress reduction and cognitive restoration compared to urban settings.

van den Berg, A. E., Maas, J., Verheij, R. A., & Groenewegen, P. P. (2010). Green space as a buffer between stressful life events and health. Social Science & Medicine, 70(8), 1203-1210. This research examined the role of green spaces as buffers against the negative health effects of stressful life events. It found that living in areas with more green spaces was associated with better self-reported health and a reduced impact of stressful life events on health.

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628-637. This systematic review and meta-analysis analyzed a wide range of studies to investigate the health benefits of green space exposure. The research found positive associations between greenspace exposure and various health outcomes, including improved mental well-being and reduced risk of cardiovascular disease.

White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., … & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and well-being. Scientific Reports, 9(1), 1-11. This study examined the relationship between the duration of weekly nature exposure and self-reported health and well-being. It found that spending at least 120 minutes per week in nature was associated with higher levels of well-being and better health.

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572. This neuroimaging study investigated the effects of nature experience on brain activity and rumination (repetitive negative thinking). It found that participants who went on a 90-minute walk in nature showed reduced neural activity associated with rumination compared to those who walked in an urban environment.

SERVICE

Poulin, M. J., & Boivin, M. (2000). Associations between volunteering and psychological well-being: A review of the literature. Voluntary Action, 2(2), 23-38. This literature review examined various studies investigating the association between volunteering and psychological well-being. The authors found a consistent positive relationship between volunteering and improved mental health, life satisfaction, and happiness.

Musick, M. A., & Wilson, J. (2003). Volunteering and depression: The role of psychological and social resources in different age groups. Social Science & Medicine, 56(2), 259-269. This study examined the relationship between volunteering and depression in different age groups. The findings indicated that volunteering was associated with a reduced risk of depression, particularly among older adults and those with limited social resources.

Li, Y., Ferraro, K. F., & Volunteering, G. (2005). Health and well-being of older adults: A life-course perspective. Journal of Aging and Health, 17(6), 819-844. This study analyzed the effects of volunteering on the health and well-being of older adults. The research found that older adults who engaged in volunteering had better physical and mental health, greater life satisfaction, and lower rates of disability.

Luoh, M. C., & Herzog, A. R. (2002). Individual consequences of volunteer and paid work in old age: Health and mortality. Journal of Health and Social Behavior, 43(4), 490-509. This study investigated the health and mortality outcomes of engaging in volunteer work versus paid work in older adults. The findings revealed that volunteering was associated with improved health and lower mortality rates compared to paid work.

Schwartz, C. E., & Sendor, M. (1999). Helping others helps oneself: Response shift effects in peer support. Social Science & Medicine, 48(11), 1563-1575. This study examined how providing peer support to others influenced individuals’ well-being and quality of life. The research found that those who offered support to others experienced positive changes in their well-being and perceived health.

Konrath, S., Fuhrel-Forbis, A., Lou, A., & Brown, S. (2012). Motives for volunteering are associated with mortality risk in older adults. Health Psychology, 31(1), 87-96. This study explored the motives for volunteering and their impact on mortality risk in older adults. It found that selfless motives for volunteering (e.g., helping others without personal gain) were associated with a reduced risk of mortality.

Benefits of The Arts

Stuckey, H. L., & Nobel, J. (2010). The Connection between Art, Healing, and Public Health: A Review of Current Literature. American Journal of Public Health, 100(2), 254-263. doi: 10.2105/AJPH.2008.156497. This review article examines the existing literature on the relationship between art and health, highlighting the potential benefits of visual art on mental health, stress reduction, and overall well-being.

Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of Cortisol Levels and Participants’ Responses Following Art Making. Art Therapy, 33(2), 74-80. doi: 10.1080/07421656.2016.1166832. This study investigates the physiological and psychological effects of art-making on stress reduction, finding that engaging in art activities can lead to a reduction in cortisol levels and a positive emotional response.

Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The effect of music on the human stress response. PLoS ONE, 8(8), e70156. doi: 10.1371/journal.pone.0070156. This study explores the impact of music listening on the human stress response, showing that listening to relaxing music can lead to a reduction in the stress hormone cortisol.

Schlaug, G., Norton, A., Overy, K., & Winner, E. (2005). Effects of Music Training on the Child’s Brain and Cognitive Development. Annals of the New York Academy of Sciences, 1060(1), 219-230. doi: 10.1196/annals.1360.015. This review article discusses the effects of music training on brain development and cognitive abilities in children, highlighting the positive impacts on memory, attention, and language skills.

Goldstein, T. R. (2001). Drama as Therapy: A Literature Review. The Arts in Psychotherapy, 28(4), 255-261. doi: 10.1016/S0197-4556(01)00085-4. This literature review explores the use of drama as a therapeutic intervention, discussing its benefits in promoting emotional expression, social interaction, and self-awareness.

Schutte, N. S., & Malouff, J. M. (2019). The impact of brief drama classes on social skills: A meta-analysis. Research in Drama Education, 24(3), 413-421. doi: 10.1080/13569783.2019.1665473. This meta-analysis examines the impact of drama classes on social skills and finds that engaging in brief drama interventions can lead to significant improvements in social competencies.

Research on Rest

Stickgold, R., & Walker, M. P. (2013). Sleep-dependent memory consolidation and reconsolidation. Sleep Medicine, 16(5), 343-350. This review article discusses the role of sleep in memory consolidation and reconsolidation, highlighting the importance of restful sleep for memory and learning.

Hunter, E. M., Wu, C., & Thompson, L. F. (2017). Task and recovery break episodes during the workday: Testing a recovery process model. Journal of Applied Psychology, 102(8), 1140-1159. This study examines the effects of task and recovery breaks during the workday, showing that taking breaks improves productivity and well-being.

Research on Play

Ginsburg, K. R. (2007). The importance of play in promoting healthy child development and maintaining strong parent-child bonds. Pediatrics, 119(1), 182-191. This study emphasizes the critical role of play in promoting healthy child development, strengthening parent-child relationships, and enhancing cognitive, social, and emotional skills in children.

Play and Stress Reduction: Ruch, W., Proyer, R. T., & Weber, M. (2010). Humor as a character strength among the elderly: Empirical findings on age-related changes and its contribution to satisfaction with life. Zeitschrift für Gerontologie und Geriatrie, 43(1), 13-18. This study explores the relationship between humor (a form of playfulness) and life satisfaction in elderly individuals, highlighting the positive effects of playful behaviors on well-being.

Work Hours and Productivity

Work Hours and Cognitive Performance: Pilcher, J. J., & Huffcutt, A. I. (1996). Effects of sleep deprivation on performance: A meta-analysis. Sleep, 19(4), 318-326. This meta-analysis of studies on sleep deprivation found that reduced sleep and long working hours negatively impact cognitive performance, leading to impaired decision-making, attention, and memory.

Long Working Hours and Health: Virtanen, M., Ferrie, J. E., Gimeno, D., Vahtera, J., Elovainio, M., Singh-Manoux, A., … & Marmot, M. G. (2012). Long working hours and sleep disturbances: The Whitehall II prospective cohort study. Sleep, 35(4), 513-517. This study conducted on a large cohort of British civil servants found that long working hours were associated with an increased risk of sleep disturbances, which, in turn, can negatively impact productivity and well-being.

Productivity and Overtime Work: Kivimäki, M., Virtanen, M., Kawachi, I., Nyberg, S. T., Alfredsson, L., Batty, G. D., … & Singh-Manoux, A. (2015). Long working hours, socioeconomic status, and the risk of incident type 2 diabetes: A meta-analysis of published and unpublished data from 222 120 individuals. The Lancet Diabetes & Endocrinology, 3(1), 27-34. This meta-analysis examined the relationship between long working hours and various health outcomes, including diabetes. The findings suggested that long working hours were associated with an increased risk of health problems, which can, in turn, affect productivity.

Spirituality and Longevity

Hummer, R. A., Ellison, C. G., Rogers, R. G., Moulton, B. E., & Romero, R. R. (2004). Religious involvement and adult mortality in the United States: Review and perspective. Southern Medical Journal, 97(12), 1223-1230. This study examined the relationship between religious involvement (measured by religious attendance) and mortality rates in the United States. The findings suggested that individuals who attended religious services regularly had lower mortality rates compared to those who did not attend or attended less frequently.

Strawbridge, W. J., Shema, S. J., Cohen, R. D., & Kaplan, G. A. (2001). Religious attendance increases survival by improving and maintaining good health behaviors, mental health, and social relationships. Annals of Behavioral Medicine, 23(1), 68-74. This study found that regular religious attendance was associated with improved health behaviors, better mental health, and stronger social relationships, which contributed to increased survival rates.

Spirituality and Mental Health

Koenig, H. G., McCullough, M. E., & Larson, D. B. (2001). Handbook of religion and health. Oxford University Press. This comprehensive handbook provides a summary of research on the relationship between religion, spirituality, and various aspects of health, including mental health. It highlights the potential benefits of spirituality in coping with stress, reducing anxiety and depression, and promoting overall psychological well-being.

Carlson, L. E., & Brown, K. W. (2005). Validation of the Mindful Attention Awareness Scale in a cancer population. Journal of Psychosomatic Research, 58(1), 29-33. This study investigated the relationship between mindfulness (a component of spirituality) and health outcomes in cancer patients. It found that higher levels of mindfulness were associated with better physical health and overall quality of life.

Levin, J. S., & Vanderpool, H. Y. (1989). Is frequent religious attendance really conducive to better health?: Toward an epidemiology of religion. Social Science & Medicine, 28(12), 1241-1248. This study examined the relationship between religious attendance, social support, and health outcomes. It found that religious attendance was associated with increased social support, which, in turn, contributed to improved health and longevity.

Contemplative Practices and Spirituality

Jha, A. P., Stanley, E. A., Kiyonaga, A., Wong, L., & Gelfand, L. (2010). Examining the protective effects of mindfulness training on working memory capacity and affective experience. Emotion, 10(1), 54-64. This study examines the effects of mindfulness training on working memory and emotions, which are often linked to stress management and overall well-being.

Koenig, H. G., King, D. E., & Carson, V. B. (2012). Handbook of religion and health. Oxford University Press. This comprehensive handbook explores the relationship between religion, spirituality, and health, including studies on spiritual practices and their impact on well-being.

Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural correlates of dispositional mindfulness during affect labeling. Psychosomatic Medicine, 69(6), 560-565. This study examines the neural correlates of mindfulness and affect labeling, which are relevant to the emotional regulation aspect of contemplative practices.