Cutting edge research papers related to health, habits, and human behaviour explained in 1-2 minute audio nuggets.... more
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Research Paper Breakdown
By James Gough
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The podcast currently has 12 episodes available.
Research Paper Breakdown episodes:
March 03, 2021Expressive Writing Can Reduce Back Pain & Alleviate Pain For Cancer Patients Too (6 of 6 On Journaling) In this paper, patients with neck and back pain were asked to practice expressive writing while receiving physiotherapy treatment.
They wrote about their deepest thoughts and feelings in relation to the most difficult experience in their life for approximately 20 minutes.
The results showed that writing about emotional trauma helps reduce both emotional and physical pain in people with low back and neck pain.
Another experiment utilised expressive disclosure with prostate cancer patients.
Psychological and physical health tests were taken as well as blood and immune assays at enrollment and 3 and 6 months after.
Patients who practiced expressive writing had significantly less pain and required less doctor visits and medication compared to the control group.
So if you are experiencing physical pain, maybe expressive writing could help reduce it for you too.
Access Research Paper:
https://www.tandfonline.com/doi/abs/10.1080/13548506.2013.859712
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...more March 03, 2021Start Expressive Journaling Today If You Want Still Be In Love Tomorrow (5 of 6 On Journaling) Over the past few decades, writing about emotional experiences has been shown to have a positive benefit on our lives.
This can include fewer visits to the health centre, fewer depressive symptoms, enhanced immune system functioning, and better grades.
In this study one person from each couple was asked to write about their deepest thoughts and feelings about their relationship.
Of the couples who participated, 77% were still together 3 months later, compared to just 52% in the control group.
The relatively simple act of writing about their romantic relationship changed the way in which partners communicated.
The researchers suggest that expressive writing as a tool for relationship enhancement could be applied to a broad range of relationships, including those in families, circles of friends, and even work groups.
So if you want to improve your relationships, start expressive writing in a journal today.
Access Research Paper:
https://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.2006.01762.x
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https://youtu.be/cWdjsGLibSU
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https://www.teloshealth.co.uk/expressive-writing-can-improve-your-life
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...more March 03, 2021Expressive journaling can drastically boost your working memory (4 of 6 On Journaling) In an experiment conducted by North Carolina State Uni, students were assigned to write about their deepest thoughts and feelings about entering college.
7 weeks later, these students exhibited a significantly improved working memory compared with the control group.
The researchers stated that, “expressive writing can produce sizable and lasting improvements in available working memory resources”.
However, this is only true if people wrote about negative experiences.
This then frees up our working memory to focus on higher order processes such as comprehension, planning, and problem solving.
So if you want to free up your mind's resources start expressive writing about what’s negatively affecting you in your life today.
Access Research Paper:
https://psycnet.apa.org/doiLanding?doi=10.1037%2F0096-3445.130.3.520
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https://youtu.be/_M3WuSLxw98
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https://www.teloshealth.co.uk/expressive-writing-can-improve-your-life
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...more March 03, 2021Expressive Journaling Can Quickly Boost Your Body’s Immune System (3 of 6 On Journaling) Researchers have long known that emotional trauma can cause anxiety and stress and lead to health problems.
The theory is that withholding a psychological disturbance creates extra physiological work for the body.
Fifty healthy undergraduates were split into two groups. One group wrote about a personal traumatic eventS, the other a trivial topic.
Blood lymphocyte levels were used as a marker of immune system health.
The group who wrote about the traumatic event showed significantly better lymphocyte levels and with it a stronger immune system.
So, to boost your immunity and fight off viruses, start writing about what’s upsetting you in your life today.
Access Research Paper:
https://pubmed.ncbi.nlm.nih.gov/3372832/
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...more March 03, 2021Journaling Can Help You Find A Job Quicker And Improve Job Satisfaction (2 of 6 On Journaling) In this study, 63 participants who had recently lost their jobs were asked to write for five consecutive days, 20 minutes a day.
The research suggests that those who wrote expressively about their job loss were reemployed significantly quicker than the control group.
And this wasn’t due to increased motivation as they didn't make more contacts, or send out more letters than the control group.
Additionally, a study by Northumbria University that involved a mix of 66 full time teachers and non-teachers found that participants experienced increased levels of job satisfaction, and reduced acute feelings of anxiety.
So, if you want to improve your career prospects, maybe it is time to put pen to paper and start a journal today.
Access Research Paper:
https://journals.aom.org/doi/abs/10.5465/256708
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🎬Watch The Video
https://youtu.be/fULKWNjFaOw
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https://www.teloshealth.co.uk/expressive-writing-can-improve-your-life
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#health #habits #mindset #motivation #success #inspiration #entrepreneur #goals #lifecoach #wellbeing #weightloss #nutrition #keto #ketodiet #motivation #goalsetting #lifestyle #fitness #bodytransformation #fatlossjourney
...more March 03, 2021Two Minutes Of Expressive Writing Can Not Only Improve Your Life, But Save It Too (1 of 6 On Journaling) A highly cited article concludes that expressive writing in a journal can have a significant impact on your health, quality of life, and longevity.
Participants were asked to write about emotional issues, such as the death of loved ones, and sexual and physical abuse.
Participants reported that the experience was valuable and meaningful.
- Expressive writing improved immune function
- There was a significant reduction in severe or prolonged levels of stress
- Students gained better grade results
- People who had recently lost their jobs found employment much quicker
- And Employees were less absent from work
A 2008 study showed that just 2 minutes of expressive writing in a journal is enough to reduce your risk of illness, and live a longer, happier life.
So, maybe it is time to buy a new journal and express yourself in writing too.
Access Research Paper
https://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.1997.tb00403.x
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🎬Watch The Video
https://youtu.be/uId5dmjo76A
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https://www.teloshealth.co.uk/expressive-writing-can-improve-your-life
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...more - Expressive writing improved immune function
February 23, 2021Resistance Training Is Potent, Free Medicine That Improves Your Health Although not a research paper per se, this comprehensive review in the American College of Sports Medicine draws from 150 research papers and provides evidence that resistance training is extremely effective in enhancing many important aspects of physical and mental health.
As the general population has become more sedentary, or in other words lazier and does less exercise, in recent decades, there has also been a sharp decrease in people’s muscle mass. Studies show that inactive adults will lose between 3% to 10% of their muscle mass every 10 years and along with it greatly increase their risk from a long list of avoidable illnesses and even premature death.
Yet, with just a little bit of strength resistance training a few times a week most people can gain a few kilos of muscle mass in a short period of time and benefit from multiple improved health markers.
Research has shown significant increases in resting metabolic rate of up to 9% after several weeks of resistance training. An increase in resting metabolic rate helps lower the body fat ratio and increase lean muscle mass.
Resistance training is recommended in the management of obesity and metabolic disorders, and may prevent the onset of type 2 diabetes.
A 2011 literature review by Strasser and Schobersberger (124) concluded that, “resistance training is at least as effective as aerobic endurance training in reducing some major cardiovascular disease risk factors”.
In regards to your mental health, the benefits of resistance training include a reduction of symptoms of fatigue, anxiety, and depression; pain alleviation in people with osteoarthritis, and low back issues; and improvements in self-esteem.
And finally, and most importantly, after just 6 months of resistance training, older adults experienced gene expression reversal that resulted in mitochondrial characteristics similar to those in moderately active young adults with a mean age of 24 years. The favorable changes observed in 179 genes associated with age and exercise has led the researchers to conclude that resistance training can reverse aging factors in skeletal muscle.
So, if you want to look younger, feel healthier and live longer, start doing some strength resistance training today.
https://journals.lww.com/acsm-csmr/Fulltext/2012/07000/Resistance_Training_is_Medicine___Effects_of.13.aspx
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...more February 23, 2021Women Find Strong, Muscular, Toned Men More Attractive A research paper by the University of California supports a long held assumption by evolutionary scientists that women find men with a well built or toned muscle structure more attractive than men with other body types.
The paper draws from multiple studies and found that muscular men not only attracted more partners, but entered into sexual relations with their partners quicker.
Scientists believe this is because well built muscle and strength is seen as a sign of increased offspring survival rates and reproductive success.
However, there could be another reason for women to be attracted to muscular men, and that is increased longevity.
It would be an attractive feature to a potential mother that if their mate lives longer, they will be around longer to provide for them and their offspring.
So, if you want to improve your heart health, and how attractive you appear to women, start strength training and build muscle mass today.
https://pubmed.ncbi.nlm.nih.gov/17578932/
Read more https://www.teloshealth.co.uk/increase-your-strength-to-decrease-ill-health-suicide
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...more February 23, 2021Practicing Push-Ups Also Pushes Up Your Life Expectancy A 10 year study involving over 1100 participants has discovered that the more push-ups you can do the less risk you have of suffering from a cardiovascular event.
Cardiovascular events can include abnormal heart rhythms, heart attacks, and stroke. It’s not just one disease but a whole big list of them.
The study included 1104 firefighters aged 18 and up. They were asked to perform as many pushups as they could in 1 minute to the beat of a metronome set at 80 clicks per minute. That meant the participants could do anything between 0 and 40 pushups in the time allotted.
They then had regular health checks for 10 years. After accounting for things like age and BMI, the results show that those who could perform 10 or more push-ups had a significantly lower risk of a CVD event, and the risk reduced the more push-ups a person could do.
They also found that an increase in push-up capacity was linked to a decrease in multiple bad health markers, such as blood pressure, cholesterol, glucose levels, and smoking status.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2724778
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...more February 23, 2021If You Want To Keep Healthy & Live Longer, You Need To Get Stronger. A study published in the BMJ concluded that muscular strength is directly related to risk of death. The results were the same for people of all body weight types and ages.
The study looked for associations between muscular strength and death rates, with a special focus on cancer and cardiovascular disease. It lasted almost 19 years and involved 8762 men aged between 20 and 80 years of age.
Strength was measured by combining one repetition maximum for leg press and bench press. Their cardiovascular fitness was assessed by the length of time walking on a treadmill that steadily got steeper and steeper.
Out of 503 deaths (42.5%) were attributed to the men who were in the lowest third of the strength table, 143 deaths (28.5%) were in the middle third of the strength table, and 146 (29%) were attributed to the top third of the strength table.
It seems that the stronger you are results in not only less chance of premature death, but also a lower risk of suffering from bad health issues such as diabetes, high blood pressure, and high cholesterol.
So, if you want to improve your health and live longer, start strength training today.
https://www.bmj.com/CONTENT/337/BMJ.A439.abstract
Read more https://www.teloshealth.co.uk/increase-your-strength-to-decrease-ill-health-suicide
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FAQs about Research Paper Breakdown:
How many episodes does Research Paper Breakdown have?
The podcast currently has 12 episodes available.