8302021-20

Diet and Exercise Connections With Happiness

"Hassmen’s 2000 study was identified as a key study due to his investigation of the ways in which consistent and frequent exercise become necessary for one’s well-being and happiness. Rejeski’s study (2002) was identified as a key study because it had a very specific sample type, obese participants diagnosed with osteoarthritis (OA), deviating from the norm of college students as the sample. Courneya’s study in 2003 was identified as a key study because it examined the positive association that oxygen input, from exercise, has on the quality of life in breast cancer survivors. Smaldone’s study from 2007 was identified as a key study because it examined the importance of sleep and its relationship to anger, depression, concentration, and physical symptoms in children and adolescents. Hakkarainen’s study in 2004 was identified as a key study because it examined the importance of diet for well-being. The researchers studied older men who participated in smoking. They found that fatty foods often cause depression, anxiety, and insomnia."

"Monteiro’s study from 2004 was identified as a key study because it discussed how essential a well balanced diet is to quality of life in cancer patients with stage III/IV cancer. Paw’s study from 2002 was identified as a key study because it examined the effects of light exercise and micronutrient supplementation to well-being in older adults. Fuligni’s study in 2006 was identified as a key study because it had a diverse sample size of adolescents and examined the importance of sleep with daily stress. McAuley’s study from 2000 was identified as a key study because it examined two types of exercise in older adults and determined which one was more beneficial to subjective well-being. Fox’s meta-analysis from 1999 was identified as a key study because it compiled several articles on physical activity as well as diet and nutrition. All the articles were examined and then all the conclusions were compared to discover a true answer." 

"The top line: abundant scientific research demonstrates the close connection of the mind and body. Positive lifestyle factors including exercise, nutrition, sunlight, and sleep are associated with improved mental well-being and lower incidence of depression and anxiety." — The Pursuit of Happiness Project  Happiness is Understandable, Obtainable, and Teachable...

​"A 2008 article published in the Journal of Happiness Studies, found several positive health effects associated with eudaimonic happiness, including less reactivity to stress, less insulin resistance (which means less chance of developing diabetes), higher HDL (“good”) cholesterol levels, better sleep, and brain activity patterns that have been linked to decreased levels of depression." -- JILL SUTTIE, JASON MARSH FEBRUARY25,2014 (eudaimonia - a contented state of being happy and healthy and prosperous)

"The effects of happiness go beyond patients with rheumatoid arthritis. Many studies indicate that often, living with an optimistic outlook on life has many benefits, both in physical and mental health. According to a research done by Barbara Santay, the therapist for Franciscan Alliance’s Employee Assistance Program, ⅔ of women who are breast cancer survivors attending support groups self-reported that their lives were “altered for the better after developing the disease.” Further studies indicate that women who have strong, healthy social interactions live 18 months longer than those who do not interact with many people."  — Barbara Santay

“The patient is really the expert in his or her own self-change. We are experts in medicine, but patients are experts on their own behavior,” McManus says. “We elicit dialog around that, building on any successful changes they’ve made in the past. And we develop connections about what matters to them and why it matters, understanding and empathizing with what they will miss if they leave out, say, the high-sodium snacks they’ve been eating.” 

Medicine can benefit you in restoring your degraded health state, but it is the only happiness that can ultimately restore complete health and heal from all types of wounds and sufferings. Happiness is such medicine capable of healing any physical or emotional pain in your life. There is no one born without any desire for happiness in life. For you, it is essential to realize that the purpose of life is to get to the top of happiness by achievement of what we deserve in life and cure all the discomfort through smile on face. —  Team BeAnInspirer      Happiness Is The Cure For All PainTeam BeAnInspirer

"Lifestyle change is very hard to do by oneself. Most people need counseling and encouragement. McManus praises the Stanford study for providing much-needed data on how healthcare providers can help people achieve lifestyle change.  However, she notes that every individual has his or her own lifestyle and needs an individualized approach to changing it." — Daniel DeNoon, Executive Editor, Harvard Heart Letter

​"A diet-gone-wrong can trigger symptoms of an eating disorder. Severe food restriction can trigger obsessive thoughts and behaviors leading to an increased desire for thinness, resulting in anorexia. Starving the brain of essential nutrients can trigger an obsession with food that can lead to binging, with the resultant shame triggering a desire to purge. Further, a binge can trigger inflammation in the body and brain, which the body sends out stress hormones to counteract, resulting in an addictive cycle. Any time the body is deprived of specific nutrients needed for optimal functioning, the body and brain will spiral into a self-protective mode. The body has natural compensatory mechanisms against food restriction and excessive weight loss, so any diet-gone-wrong can have detrimental effects on the body and the brain." —Dr. Angela Grace, PhD

"Constipation may not sound like a serious health complication, but chronic constipation affects many people and can be quite uncomfortable and affect quality of life. Many factors contribute to constipation, including not getting enough fiber and/or water in the diet. Plant-based foods such as fruits, vegetables, whole grains, and pulses are loaded with vitamins, minerals, phytonutrients, and fiber. It's recommended to aim for 25-30 grams of fiber per day, but the average American is only getting 15 grams, and many less than that. Increase your fiber intake gradually to avoid gas and bloating. Water is essential for moving fiber through the GI tract so when you increase fiber, make sure to also increase water intake. Eating your water is a good tactic, too—think broth-based soups, and certain high-water fruits and vegetables, like cucumbers, lettuces, tomatoes, green peppers, watermelon, grapefruit, and cantaloupe." —Rachel Begun, MS, RD

"It is imperative for the body to have the right balance of macronutrients (protein, fat, and carbohydrates) as well as micronutrients and electrolytes for their individual metabolic needs. If the body does not have the right balance or type of fuel, it can result in systemic deficits as well as weight management issues such as obesity. Metabolism is a complicated interaction of cellular reactions, if those nutrients are not there to act as co-factors (helpers in the reactions), a domino effect happens in that metabolic pathway leading to a bevy of health conditions. It all matters—amount, type and quality of nutrient intake." —Monique Richard MS, RDN, LDN

​"The vast majority of chronic diseases that afflict Americans—cardiovascular disease, type 2 diabetes and many types of cancer—are the result of decades' worth of poor diet and insufficient exercise. In fact, national health statistics estimate that two-thirds of chronic diseases afflicting Americans are linked back to lifestyle factors, including eating and exercise patterns. Alcohol and breast cancer risks are associated with women who have a specific genetic predisposition. In fact, most health professionals tell women who are at risk for breast cancer to avoid drinking alcohol." —Julie Upton, MS, RD, and co-founder of Appetite for Health

"Certain foods can weaken the 'doorway' between the esophagus and stomach, thus making reflux of stomach contents into the esophagus more likely. These foods are chocolate, caffeine, mint. Acidic foods can also make GERD worse because higher acid content [equals] more burning. A lack of B vitamins can affect the growth of the wall of the esophagus (and stomach) making it more fragile." —Susan L. Besser MD, FAAFP, Diplomate American Board of Obesity Medicine

​"A poor diet high in sugar and saturated fat is consistently linked to plaques in the arteries that lead to heart attack, stroke, abnormal blood lipids or atherosclerosis," Upton tells us. To keep your ticker in top shape, stock up on these 20 Best Foods for Your Heart.

"All foods are eventually converted to sugar (the body's energy source), except pure protein which is used in a different way. Thus, too much intake of any food can make diabetes worse. However, pure sugars can cause the most dramatic sugar fluctuations in the body and are used most rapidly. Complex carbohydrates and other foods (yes, including vegetables) are absorbed more slowly, which gives the body more time to digest/use them." —Susan L. Besser MD, FAAFP, Diplomate American Board of Obesity Medicine

"I think it's important to talk about a diet rich in healthy fats, omega-3 fatty acids, particularly. When we are lacking in omega-3s and other nutrients like magnesium, we tend to see an increase in depressive moods, mood swings, and general gloominess. The brain thrives on these fatty acids to function properly and enhances brain function, particularly in regards to controlling mood. Good sources of omega-3s include salmon, cod, fish oil, walnuts, chia seeds, or flax. Focus on eating a diet that is balanced in complex carbohydrates such as whole grains, sweet potatoes, or starchy vegetables; protein such as lean meats, beans, eggs, and yogurt; and healthy fats including avocado, olive oil, nuts, and seeds." —Carrie Moody, RDN

"Insufficient intake of protein can lead to damaged hair follicle structure and hair loss. Iron deficiency can also lead to hair loss," Moody shares. To keep your locks long and strong, discover these 23 Doctors' Own Tips for Healthy Hair.

​"NAFLD or NASH, otherwise known as fatty liver in children, adolescents, and adults [is] due to poor dietary choices related to excess sugary beverages, convenience foods, and foods high in saturated fat." —Monique Richard, RDN, LDN

​To prevent anemia, "I would recommend including iron-rich foods such as spinach, lean protein, beans, prunes, lentils, and tofu in a balanced diet. If iron supplementation is necessary, I recommended working with a physician to provide recommended safe amounts. I also would advise eating less fast food, empty-calorie junk foods, and focusing on increasing fruits, vegetables, whole grains, and lean protein. Make sure you are drinking adequate amounts of water as well!" —Haley Hughes MS, RD, CDE

"Weak immune systems have been linked to poor diets. Without adequate nutrition, it's harder for your body to respond to infections or fight illness. Protein, zinc, vitamin A, C, and E are important nutrients to include in your diet by choosing nutrient-dense foods regularly. Lean protein examples are poultry without the skin, eggs, lean beef or pork, fish, and tofu. For zinc, try incorporating seafood two to three times per week, nuts and seeds, spinach, and lean beef. For vitamin A, look for those colorful orange foods like carrots and sweet potatoes. For vitamin C, [look for] citrus, red peppers, kale. Leafy greens, nuts, seeds, and avocados [are great sources of vitamin E]." —Haley Hughes, RD, CDE

If you're suffering from splitting, brittle nails, "it usually comes down to people not including enough fruits and vegetables in their diet. Research shows, just 12.2 percent of American adults ate their recommended daily dose of fruit in 2015, and only 9.3 percent ate the suggested amount of vegetables that year, according to a report from the U.S. Centers for Disease Control and Prevention. The 2015-20 Dietary Guidelines for Americans advise adults eat the equivalent of one-and-a-half to two cups of fruit and two to three cups of vegetables daily." —Haley Hughes, RD, CDE

​"Research has shown that foods in the Western diet (highly processed and high sugar foods) can play a huge role in adult acne because they promote inflammation. Some of the biggest culprits include cow's milk, junk food, and processed foods. Limit white bread, white potatoes, and junk food and instead eat whole grains, sweet potatoes, beans, and vegetables. Limit cow's milk (hormones in milk likely the culprit behind skin inflammation/acne) and try a milk alternative such as unsweetened almond milk or cashew milk. Foods high in omega-3 fatty acids like fish, and those high in antioxidants and vitamin C can help to combat inflammation in the skin and throughout the entire body." —Carrie Moody, 

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Chronic Diseases

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