Random Acts of Kindness Raise Dopamine Levels and Boost Your Mood
Researchers at the University of the South in Sewanee, Tenn., suggest practicing random acts of kindness to boost your mood and overall well-being. In a six-week study involving nearly 500 participants, Nelson et al sought to compare how practicing acts of kindness for others or the world compares to doing acts of kindness for yourself. […]
Pain for Memory Gain
Feeling pain during an experience may help us recall the experience. In a German study, participants looked at a neutral object in a picture. Those who had been undergoing painful thermal stimulation (heat) when they first saw the object remembered the picture better a year later. Participants were also asked to view normal household items. […]
Is Medication an Effective Treatment for SAD?
In a recent review article, researchers examine emerging treatment options for seasonal affective disorder (SAD). The authors acknowledge that bright light therapy and cognitive behavioral therapy have been demonstrated to be effective in SAD; however, they focus their review on several psychopharmacological treatment options. They review first-line treatment options—sertraline and fluoxetine—as well as the evidence […]
Low on Exercise Motivation? Try Short, Intense Reps Instead of a Continuous, Moderate Workout
According to a study published this past January in PLoS One, individuals report greater enjoyment of high-intensity interval training (HIIT) compared to moderate intensity continuous (MICT) exercise due to its time efficiency and constantly changing stimulus. Investigators examined differences in enjoyment, affect, and perceived exertion between MICT and HIIT. Twelve recreationally active men and women […]
Moderate Exercise Not Only Treats, but Prevents Depression
Physical activity is being increasingly recognized as an effective tool to treat depression. In a review article published in the American Journal of Preventive Medicine, researchers have taken the connection one step further, finding that moderate exercise can actually prevent episodes of depression in the long term. This is the first longitudinal review to focus […]
In Self-talk, Address Yourself in the Third Person for Greater Success in Life
According to studies published in the Journal of Personality and Social Psychology, scientists have found that the way in which people talk to themselves has an enormous effect on their success in life. For example, if you use the pronoun “I” when you talk to yourself, you are more likely to perform poorly in stressful […]
Improve Your Own Self-talk
1. Spend several days tuning into your own self- talk. Become aware of the rationalizations and justifications you give yourself to avoid sticking to your plan. Then decide you will not listen to this talk and that you intend to be successful. 2. Make a list of positive phrases you can say to motivate yourself. […]
FDA Approves Heart Health Claim for Fresh Hass Avocados
The FDA has announced that fresh Hass avocados now qualify for the “Dietary Saturated Fat and Cholesterol and Risk of Coronary Heart Disease” health claim. In other words, fresh Hass avocados can now be labeled heart-healthy, according to the federal regulations. In addition to avocados, the interim final rule qualifies all raw fruits and vegetables […]
Does Seasonal Affective Disorder Actually Exist?
Seasonal affective disorder (SAD), a “seasonal pattern” modifier for depression diagnoses, was officially added to the Diagnostic and Statistical Manual of Mental Disorders (DSM) in 1987. Recently, researchers investigated whether they could find evidence for seasonal variation in depressive symptoms using data from a large-scale survey of 34,294 US adults ranging in age from 18 […]
Calorie Reduction, not Exercise, Most Important for Weight Loss
New research says focusing solely on exercise is not the answer to losing weight. In an editorial published in the British Journal of Sports Medicine, researchers say excess sugar and carbs—not physical inactivity—are primarily to blame for the growing obesity epidemic. Multiple studies have proven that regular exercise has many health benefits—reducing the risk of […]
Being Out in Nature Can Help Clear Negative Thoughts
Research shows that city living is associated with increased levels of mental illness, including depression. Exposure to nature, on the other hand, has been shown repeatedly to reduce stress and boost well-being. But no one has really been sure why. A group of researchers from Stanford University thought nature’s positive effect on our well-being might […]
Behavior Modification Strategies for Weight Loss
Look at your home and work environment like a detective. What specific behaviors, habits, or aspects of your environment interfere with making lasting lifestyle changes? These cues can be eliminated or at least greatly diminished using the following tips: Eat slowly Chew your food completely and place your eating utensil on the plate between bites. […]
