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The Benefits of Avocados

Dabas D, Shegog RM, Ziegler GR, Lambert JD. Avocado (Persea americana) seed as a source of bioactive phytochemicals. Curr Pharm Des. 2013;19(34):6133-6140. doi:10.2174/1381612811319340007

Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018;107(4):523-536. doi:10.1093/ajcn/nqx078

Weber P. Vitamin K and bone health [published correction appears in Nutrition 2001 Nov-Dec;17(11-12):1024]. Nutrition. 2001;17(10):880-887. doi:10.1016/s0899-9007(01)00709-2

The Benefits of Water

Armstrong LE, Ganio MS, Casa DJ, et al. Mild dehydration affects mood in healthy young women. J Nutr. 2012;142(2):382-388. doi:10.3945/jn.111.142000

Maughan RJ. Impact of mild dehydration on wellness and on exercise performance. Eur J Clin Nutr. 2003;57 Suppl 2:S19-S23. doi:10.1038/sj.ejcn.1601897

Prasetyo T, Birowo P, Rasyid N. The influence of increased fluid intake in the prevention of urinary stone formation: a systematic review. Acta Med Indones. 2013;45(4):253-258.

Siener R, Hesse A. Fluid intake and epidemiology of urolithiasis. Eur J Clin Nutr. 2003;57 Suppl 2:S47-S51. doi:10.1038/sj.ejcn.1601901

The Benefits of Yoga

Chu P, Gotink RA, Yeh GY, Goldie SJ, Hunink MG. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. Eur J Prev Cardiol. 2016;23(3):291-307. doi:10.1177/2047487314562741

Ghaffarilaleh G, Ghaffarilaleh V, Sanamno Z, Kamalifard M, Alibaf L. Effects of Yoga on Quality of Sleep of Women With Premenstrual Syndrome. Altern Ther Health Med. 2019;25(5):40-47.

Gotink RA, Vernooij MW, Ikram MA, et al. Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study. Brain Imaging Behav. 2018;12(6):1631-1639. doi:10.1007/s11682-018-9826-z

Nahin RL, Boineau R, Khalsa PS, Stussman BJ, Weber WJ. Evidence-Based Evaluation of Complementary Health Approaches for Pain Management in the United States. Mayo Clin Proc. 2016;91(9):1292-1306. doi:10.1016/j.mayocp.2016.06.007

Manchanda SC, Madan K. Yoga and meditation in cardiovascular disease [published correction appears in Clin Res Cardiol. 2014 Sep;103(9):763]. Clin Res Cardiol. 2014;103(9):675-680. doi:10.1007/s00392-014-0663-9

Nanthakumar C. The benefits of yoga in children. J Integr Med. 2018;16(1):14-19. doi:10.1016/j.joim.2017.12.008

Naveen GH, Varambally S, Thirthalli J, Rao M, Christopher R, Gangadhar BN. Serum cortisol and BDNF in patients with major depression-effect of yoga. Int Rev Psychiatry. 2016;28(3):273-278. doi:10.1080/09540261.2016.1175419

Ross A, Brooks A, Touchton-Leonard K, Wallen G. A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga That Promote Weight Loss. Evid Based Complement Alternat Med. 2016;2016:2914745. doi:10.1155/2016/2914745

Rivest-Gadbois E, Boudrias MH. What are the known effects of yoga on the brain in relation to motor performances, body awareness and pain? A narrative review. Complement Ther Med. 2019;44:129-142. doi:10.1016/j.ctim.2019.03.021

Sharma M. Yoga as an alternative and complementary approach for arthritis: a systematic review. J Evid Based Complementary Altern Med. 2014;19(1):51-58. doi:10.1177/2156587213499918

Sivaramakrishnan D, Fitzsimons C, Kelly P, et al. The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults- systematic review and meta-analysis of randomised controlled trials. Int J Behav Nutr Phys Act. 2019;16(1):33. Published 2019 Apr 5. doi:10.1186/s12966-019-0789-2

The Benefits of Kindness

Grice-Jackson T, Critchley HD, Banissy MJ, Ward J. Common and distinct neural mechanisms associated with the conscious experience of vicarious pain. Cortex. 2017;94:152-163. doi:10.1016/j.cortex.2017.06.015

Hutcherson CA, Seppala EM, Gross JJ. Loving-kindness meditation increases social connectedness. Emotion. 2008;8(5):720-724. doi:10.1037/a0013237

Hussain M, Egan H, Keyte R, Mantzios M. Exploring the Role of Self-Kindness in Making Healthier Eating Choices: A Preliminary Study [published online ahead of print, 2020 Nov 23]. Int J Behav Med. 2020;1-6. doi:10.1007/s12529-020-09942-0

Oliveira Silva P, Maia L, Coutinho J, et al. Empathy by default: Correlates in the brain at rest. Psicothema. 2018;30(1):97-103. doi:10.7334/psicothema2016.366

Rowland L, Curry OS. A range of kindness activities boost happiness. J Soc Psychol. 2019;159(3):340-343. doi:10.1080/00224545.2018.1469461

Seppälä EM, Bradley C, Moeller J, Harouni L, Nandamudi D, Brackett MA. Promoting Mental Health and Psychological Thriving in University Students: A Randomized Controlled Trial of Three Well-Being Interventions. Front Psychiatry. 2020;11:590. Published 2020 Jul 15. doi:10.3389/fpsyt.2020.00590

The Benefits of Oats

Chen O, Mah E, Dioum E, et al. The Role of Oat Nutrients in the Immune System: A Narrative Review. Nutrients. 2021;13(4):1048. Published 2021 Mar 24. doi:10.3390/nu13041048

Menon R, Gonzalez T, Ferruzzi M, Jackson E, Winderl D, Watson J. Oats-From Farm to Fork. Adv Food Nutr Res. 2016;77:1-55. doi:10.1016/bs.afnr.2015.12.001

Nwaru BI, Takkinen HM, Niemelä O, et al. Timing of infant feeding in relation to childhood asthma and allergic diseases. J Allergy Clin Immunol. 2013;131(1):78-86. doi:10.1016/j.jaci.2012.10.028

Rebello CJ, O'Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016;74(2):131-147. doi:10.1093/nutrit/nuv063

Smulders MJM, van de Wiel CCM, van den Broeck HC, et al. Oats in healthy gluten-free and regular diets: A perspective. Food Res Int. 2018;110:3-10. doi:10.1016/j.foodres.2017.11.031

The Benefits of Meditation

Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019;356:208-220. doi:10.1016/j.bbr.2018.08.023

Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998

Boccia M, Piccardi L, Guariglia P. The Meditative Mind: A Comprehensive Meta-Analysis of MRI Studies. Biomed Res Int. 2015;2015:419808. doi:10.1155/2015/419808

Carson JW, Keefe FJ, Lynch TR, et al. Loving-kindness meditation for chronic low back pain: results from a pilot trial. J Holist Nurs. 2005;23(3):287-304. doi:10.1177/0898010105277651

González-Valero G, Zurita-Ortega F, Ubago-Jiménez JL, Puertas-Molero P. Use of Meditation and Cognitive Behavioral Therapies for the Treatment of Stress, Depression and Anxiety in Students. A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2019;16(22):4394. Published 2019 Nov 10. doi:10.3390/ijerph16224394

Katterman SN, Kleinman BM, Hood MM, Nackers LM, Corsica JA. Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review. Eat Behav. 2014;15(2):197-204. doi:10.1016/j.eatbeh.2014.01.005

Kearney DJ, Malte CA, McManus C, Martinez ME, Felleman B, Simpson TL. Loving-kindness meditation for posttraumatic stress disorder: a pilot study. J Trauma Stress. 2013;26(4):426-434. doi:10.1002/jts.21832

Kral TRA, Schuyler BS, Mumford JA, Rosenkranz MA, Lutz A, Davidson RJ. Impact of short- and long-term mindfulness meditation training on amygdala reactivity to emotional stimuli. Neuroimage. 2018;181:301-313. doi:10.1016/j.neuroimage.2018.07.013

Mason AE, Jhaveri K, Cohn M, Brewer JA. Testing a mobile mindful eating intervention targeting craving-related eating: feasibility and proof of concept. J Behav Med. 2018;41(2):160-173. doi:10.1007/s10865-017-9884-5

Rosenkranz MA, Davidson RJ, Maccoon DG, Sheridan JF, Kalin NH, Lutz A. A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain Behav Immun. 2013;27(1):174-184. doi:10.1016/j.bbi.2012.10.013

Shahar B, Szsepsenwol O, Zilcha-Mano S, et al. A wait-list randomized controlled trial of loving-kindness meditation programme for self-criticism. Clin Psychol Psychother. 2015;22(4):346-356. doi:10.1002/cpp.1893

Wilson NA, Kenny MA, Peña AS. Role of meditation to improve children's health: Time to look at other strategies. J Paediatr Child Health. 2021;57(2):178-181. doi:10.1111/jpc.15275

The Dangers of Stress

Chiurchiù V, Maccarrone M. Chronic inflammatory disorders and their redox control: from molecular mechanisms to therapeutic opportunities. Antioxid Redox Signal. 2011;15(9):2605-2641. doi:10.1089/ars.2010.3547

Dhabhar FS, Malarkey WB, Neri E, McEwen BS. Stress-induced redistribution of immune cells--from barracks to boulevards to battlefields: a tale of three hormones--Curt Richter Award winner. Psychoneuroendocrinology. 2012;37(9):1345-1368. doi:10.1016/j.psyneuen.2012.05.008

Dhabhar FS, McEwen BS. Enhancing versus suppressive effects of stress hormones on skin immune function. Proc Natl Acad Sci U S A. 1999;96(3):1059-1064. doi:10.1073/pnas.96.3.1059

Furman D, Campisi J, Verdin E, et al. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0

Hannibal KE, Bishop MD. Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation. Phys Ther. 2014;94(12):1816-1825. doi:10.2522/ptj.20130597

Saltiel AR, Olefsky JM. Inflammatory mechanisms linking obesity and metabolic disease. J Clin Invest. 2017;127(1):1-4. doi:10.1172/JCI92035

Song H, Sieurin J, Wirdefeldt K, et al. Association of Stress-Related Disorders With Subsequent Neurodegenerative Diseases. JAMA Neurol. 2020;77(6):700-709. doi:10.1001/jamaneurol.2020.0117

Liu YZ, Wang YX, Jiang CL. Inflammation: The Common Pathway of Stress-Related Diseases. Front Hum Neurosci. 2017;11:316. Published 2017 Jun 20. doi:10.3389/fnhum.2017.00316

Reducing Chronic Stress

A Science-Based Framework for Early Childhood Policy

Dimitrov S, Hulteng E, Hong S. Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain Behav Immun. 2017;61:60-68. doi:10.1016/j.bbi.2016.12.017

Garland EL, Hanley AW, Baker AK, Howard MO. Biobehavioral Mechanisms of Mindfulness as a Treatment for Chronic Stress: An RDoC Perspective. Chronic Stress. February 2017. doi:10.1177/2470547017711912

Margină D, Ungurianu A, Purdel C, et al. Chronic Inflammation in the Context of Everyday Life: Dietary Changes as Mitigating Factors. Int J Environ Res Public Health. 2020;17(11):4135. Published 2020 Jun 10. doi:10.3390/ijerph17114135

​Park Y, Subar AF, Hollenbeck A, Schatzkin A. Dietary fiber intake and mortality in the NIH-AARP diet and health study. Arch Intern Med. 2011;171(12):1061-1068. doi:10.1001/archinternmed.2011.18

Parenting Happiness Gap

Deaton A, Stone AA. Evaluative and hedonic wellbeing among those with and without children at home. Proc Natl Acad Sci U S A. 2014;111(4):1328-1333. doi:10.1073/pnas.1311600111

Glass J, Simon RW, Andersson MA. Parenthood and Happiness: Effects of Work-Family Reconciliation Policies in 22 OECD Countries. AJS. 2016;122(3):886-929. doi:10.1086/688892 

Hansen, T. Parenthood and Happiness: a Review of Folk Theories Versus Empirical Evidence. Soc Indic Res 108, 29–64 (2012). 
Negraia DV, Augustine JM. Unpacking the Parenting Well-Being Gap: The Role of Dynamic Features of Daily Life across Broader Social Contexts. Social Psychology Quarterly. 2020;83(3):207-228. doi:10.1177/0190272520902453

Nelson SK, Kushlev K, English T, Dunn EW, Lyubomirsky S. In defense of parenthood: children are associated with more joy than misery. Psychol Sci. 2013;24(1):3-10. doi:10.1177/0956797612447798

Ross, C., & Van Willigen, M. (1996). Gender, Parenthood, and Anger. Journal of Marriage and Family, 58(3), 572-584. doi:10.2307/353718

Stanca, L. (2012). Suffer the little children: Measuring the effects of parenthood on well-being worldwide. Journal of Economic Behavior & Organization, 81(3), 742-750.

Twenge, J. M., Campbell, W. K., & Foster, C. A. (2003). Parenthood and marital satisfaction: a meta‐analytic review. Journal of marriage and family, 65(3), 574-583.

Umberson D, Pudrovska T, Reczek C. Parenthood, Childlessness, and Well-Being: A Life Course Perspective. J Marriage Fam. 2010;72(3):612-629. doi:10.1111/j.1741-3737.2010.00721.x  

Benefits of Dark Chocolate

Crozier, S.J., Preston, A.G., Hurst, J.W. et al. Cacao seeds are a "Super Fruit": A comparative analysis of various fruit powders and products. Chemistry Central Journal 5, 5 (2011).

Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. 2013;75(3):716-727. doi:10.1111/j.1365-2125.2012.04378.x

Tzounis X, Rodriguez-Mateos A, Vulevic J, Gibson GR, Kwik-Uribe C, Spencer JP. Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study. Am J Clin Nutr. 2011;93(1):62-72. doi:10.3945/ajcn.110.000075

University of Nottingham. "Boosting Brain Power -- With Chocolate." ScienceDaily. ScienceDaily, 22 February 2007. <>.

Benefits of Posture

Nair S, Sagar M, Sollers J 3rd, Consedine N, Broadbent E. Do slumped and upright postures affect stress responses? A randomized trial. Health Psychol. 2015;34(6):632-641. doi:10.1037/hea0000146

Wilkes C, Kydd R, Sagar M, Broadbent E. Upright posture improves affect and fatigue in people with depressive symptoms. J Behav Ther Exp Psychiatry. 2017;54:143-149. doi:10.1016/j.jbtep.2016.07.015

Benefits of Sleep

Arnedt JT, Wilde GJ, Munt PW, MacLean AW. How do prolonged wakefulness and alcohol compare in the decrements they produce on a simulated driving task?. Accid Anal Prev. 2001;33(3):337-344. doi:10.1016/s0001-4575(00)00047-6

Lowrie J, Brownlow H. The impact of sleep deprivation and alcohol on driving: a comparative study. BMC Public Health. 2020;20(1):980. Published 2020 Jun 22. doi:10.1186/s12889-020-09095-5

Geiker NRW, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR. Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?. Obes Rev. 2018;19(1):81-97. doi:10.1111/obr.12603

Tempesta D, Socci V, De Gennaro L, Ferrara M. Sleep and emotional processing. Sleep Med Rev. 2018;40:183-195. doi:10.1016/j.smrv.2017.12.005

Walker MP. The role of sleep in cognition and emotion. Ann N Y Acad Sci. 2009;1156:168-197. doi:10.1111/j.1749-6632.2009.04416.x

10 Benefits of a Good Night's Sleep. By Mark Stibich, PhD. Updated on July 20, 2021. Accessed 10/21/21.

Cognitive benefits of sleep and their loss due to sleep deprivation. Jeffrey M. Ellenbogen. Neurology Apr 2005, 64 (7) E25-E27; DOI: 10.1212/01.wnl.0000164850.68115.81

Van Der Werf, Y., Altena, E., Schoonheim, M. et al. Sleep benefits subsequent hippocampal functioning. Nat Neurosci 12, 122–123 (2009).

Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019 Aug;40(8):535-543. doi: 10.1055/a-0905-3103. Epub 2019 Jul 9. PMID: 31288293; PMCID: PMC6988893.

Bolin DJ. Sleep Deprivation and Its Contribution to Mood and Performance Deterioration in College Athletes. Curr Sports Med Rep. 2019 Aug;18(8):305-310. doi: 10.1249/JSR.0000000000000621. PMID: 31389873.

Goldstein AN, Walker MP. The role of sleep in emotional brain function. Annu Rev Clin Psychol. 2014;10:679-708. doi:10.1146/annurev-clinpsy-032813-153716

Reutrakul S, Van Cauter E. Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes. Metabolism. 2018 Jul;84:56-66. doi: 10.1016/j.metabol.2018.02.010. Epub 2018 Mar 3. PMID: 29510179. 

Chaput JP, Gray CE, Poitras VJ, Carson V, Gruber R, Birken CS, MacLean JE, Aubert S, Sampson M, Tremblay MS. Systematic review of the relationships between sleep duration and health indicators in the early years (0-4 years). BMC Public Health. 2017 Nov 20;17(Suppl 5):855. doi: 10.1186/s12889-017-4850-2. PMID: 29219078; PMCID: PMC5773910.

Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, et al. The National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43.

Paruthi S, Brooks LJ, D’Ambrosio C, Hall WA, Kotagal S, Lloyd RM, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785–786.

Halson SL, Juliff LE. Sleep, sport, and the brain. Prog Brain Res. 2017;234:13-31. doi: 10.1016/bs.pbr.2017.06.006. Epub 2017 Jul 17. PMID: 29031461.

Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844.

Center for Disease Control. How Much Sleep Do I Need? CDC - How Much Sleep Do I Need? - Sleep and Sleep Disorders

Benefits of Gratitude

Lee J, Kim S, Bae K, Kim J, Shin I, Yoon J, Kim S. The association of gratitude with perceived stress and burnout among male firefighters in Korea,
Personality and Individual Differences, Volume 123, 2018, Pages 205-208, ISSN 0191-8869.

Lee JY, Kim M, Jhon M, et al. The association of gratitude with perceived stress among nurses in Korea during COVID-19 outbreak. Arch Psychiatr Nurs. 2021;35(6):647-652. doi:10.1016/j.apnu.2021.10.002

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