6 pillars of health Mind Using mindfulness-based meditation to improve self-efficacy in coping with stress may benefit many health conditions Curr Cardiovsac Risk Rep. 2015 9(10) Experiencing positive emotions modulates neurophysiological correlates in the central and peripherial nervous system, which benefits psychological and physical wellbeing. Neurosci Biobehav Rev 2021 Feb 121 Both mindfulness-based stress reduction and cognitive behavior therapy can improve back pain and functional limitations in adults with chronic low back pain. JAMA 2016 315(12) Increasing the enjoyment of an initial meditation practice can lead to more consistent future meditation practice. Emotion 2020 20(8) Movement Moterate to vigorous physical activity is associated with a lower risk of all-cause mortality, cardiovascular disease, and cancer mortality. Nat Commun 2023 14(1) The sarcopenic-obese phenotype is associated with all-cause mortality. JAMA Netw Open 2024 7(3) When inactive adults undertake a resistance training program, they can expect improvements in lean mass, metabolism, and self-esteem. Curr Sports Med Rep 2012 11(4) Exercise routines that include balance and functional exercises reduce the risk of falls in older adults. Cochrane Database Syst Rev. 2019 1(1) Self-care Diversity in real-world, daily experiences is connected to fluctuations in positive affect. Nature Neuroscience 2020 23 Cold-water immersion increases positive affect and decreases negative affect, and fMRI indicates interactions between large scale brain networks. Biology 2023 12(2) An increasing body of literature suggests that nature-based interventions improve mental, physical, and cognitive health outcomes. J Glob Health 2022 12 04099 Practicing 'best possible selves' exercises may be beneficial for raising and maintaining positive mood. Journal of Positive Psychology 2006 1(2) Nutrition Consuming foods rich in antioxidants like green tea polyphenols or isoflavionid have been negatively associated with depression or depressive symptoms. Antioxidants 2019 8(9) Consuming one daily serving of green leafy vegetables and foods rich in phylloquinone, lutein, nitrage, folate, alphatocopherol and kaempferol may slow cognitive decline with aging. Neurology 2018 90(3) Consumption of artificially sweetened soft drinks is associated with a higher risk of stroke and dementia. Stroke 2017 48(5) Inadequate water intake and underhydration may increase cardiometabolic risk. J Nutrition 2021 151(10) Social Conciously focusing on a grateful outlook may have emotional and interpersonal benefits. J Pers Soc Psychol 2003 84(2) Having more frequent, high-quality interactions with other people may protect against daily depressed mood and loneliness. J of Social & Per Rel 2021 39(3) Improving social support may decrease depressive symptoms and improve cognitive health in older adults with frailty. BMC Public Health 2023 24: 602 Achieving social integration with peers online and adhering to per norms in the online domain may be key predictors of future physical health. J Youth Adolesc 2024 53(4) Sleep Circadian disruption is related to cardiovascular risk. Trends Endocrinol Metab 2019 30(10) Meta-analysis suggests that sleep disturbances may be related to dementia risk. Sleep Med Rev 2018 40(4) People with poor sleep patterns are at a higher risk for hypertension. Int J Env Res Pub Hlth 2021 18(15) Sleep quality can be improved through mindfulness meditation. Ann NY Acad Sci 2019 1445(1)
