On this episode of The Health & Happiness Podcast, we talk about all things habits. How long it takes to create a habit, the steps of habit formation, and some tips and tricks on how to make it easier. Truth is: it's tough to make a something a habit! Even the best of us have "off" days with it -- just make sure you give yourself some grace and get back at it. You got this! How long does it take to create a habit? https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674 It takes time https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00560/full Tips for formation https://www.psychologytoday.com/us/blog/brain-wise/201904/the-science-habits https://www.psychologytoday.com/us/blog/reflect-and-reset/202111/7-steps-habit-formation James' Clear 3 Rs: https://www.truelemon.com/blogs/tc/simple-way-create-new-habits#:~:text=James%20Clear%2C%20an%20author%20and,Reminder%2C%20Routine%2C%20and%20Reward Marginal Gains Theory: https://www.deanbokhari.com/marginal-gains/

On this episode of The Health & Happiness Podcast, Travis and Lauryn talk about back pain -- one of the most frequent issues among patients and the number one most costly conditions each year. We talk about our own experiences with back pain, and Travis shares his experience with treating patients with it. As always, we review the literature and discuss ways to prevent back pain as well as ways to treat it. Prevalence? https://hpi.georgetown.edu/backpain/ How much does back pain cost the healthcare system: https://www.healthline.com/health-news/low-back-and-neck-pain-top-us-spending-on-healthcare Imaging: https://www.ncqa.org/hedis/measures/use-of-imaging-studies-for-low-back-pain/ https://www.nextstephealth.com.au/blog/back-pain-dont-let-the-mri-scare-you/ Episodes we mentioned: https://podcasts.apple.com/us/podcast/placebos-nocebos-and-the-power-of-expectation/id1553846653?i=1000522898515 https://podcasts.apple.com/us/podcast/do-your-words-really-matter/id1553846653?i=1000521996895 Prevention: https://www.jpain.org/article/S1526-5900(21)00334-5/fulltext Pain relief: https://www.webmd.com/back-pain/tips-for-pain-relief Treatment: https://pubmed.ncbi.nlm.nih.gov/34805980/ https://onlinelibrary.wiley.com/doi/abs/10.1002/msc.1597 Yoga: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805350/ Not all pracitioners are equal: https://www.sciencedirect.com/science/article/abs/pii/S1529943021010275

On this episode of The Health & Happiness Podcast, we're answering all the questions about reading and health, like -- can it make you live longer? What about fiction vs nonfiction? Audiobooks vs hardcopies? Make sure to tune in for an episode that you won't want to miss! Benefits of reading: https://www.inc.com/christina-desmarais/why-reading-books-makes-you-a-better-person-according-to-science.html Reading and longevity: https://www.sciencedirect.com/science/article/abs/pii/S0277953616303689 Frequent readers are happier: https://www.aboutamazon.com/news/devices/global-survey-shows-readers-are-happier Children who read more make more as adults: https://electricliterature.com/science-says-if-you-read-books-youll-earn-more-money/ https://qz.com/696937/an-extra-year-of-school-and-a-house-full-of-books-can-boost-boys-future-income-by-20/ Fiction vs. Nonfiction: https://hbr.org/2020/03/the-case-for-reading-fiction Reading vs. Listening to Audiobooks: https://journals.sagepub.com/doi/full/10.1177/2158244016669550 Women learn better from auditory than men do in general: https://www.tandfonline.com/doi/abs/10.1080/09658211.2013.765892

On this episode of The Health & Happiness Podcast, we talk about some of the emerging science of using virtual reality for health purposes -- such as sleep, anxiety, chronic pain, and more! Lauryn also shares her personal experience with trialing VR for sleep & anxiety herself and how this has been improving her life. Strength and balance in kids with CP: https://www.jstage.jst.go.jp/article/tjem/238/3/238_213/_article/-char/ja/ Strength in the elderly: https://www.sciencedirect.com/science/article/abs/pii/S0003999312012439 Strength and balance inthe elderly: https://journals.humankinetics.com/view/journals/japa/25/4/article-p621.xml Simulated nature: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.02667/full Podcast episode- benefits of nature: https://traffic.libsyn.com/secure/healthandhappinessinstitute/Episode_8_-_Nature.mp3 VR and Obesity: https://www.mdpi.com/2072-6643/12/12/3634 VR and Chronic pain: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0167523 VR and Sleep: https://www.sciencedirect.com/science/article/abs/pii/S0964339720300525 https://link.springer.com/article/10.1007/s10055-021-00571-w

On this episode of The Health & Happiness Podcast, we talk all about water, hydration, and dehydration. I think we're all aware that water is important for us, but we're delving further into explaining why it's important, what the mild, moderate, and severe symptoms of dehydration can be, and what it means to be truly hydrated. As always, we dig into the research, and share some tips on how to make it easier to make sure you're drinking enough water. Overview of dehydration: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282244/#Sec1title https://www.dripdrop.com/blog/dehydration-relief/6-dehydration-facts-may-surprise How common is dehydration? https://www.ncbi.nlm.nih.gov/books/NBK555956/ Cognitive performance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6603652/#sec1-ijerph-16-01891title Cardio performance: https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.12483 Effects of Dehydration: https://journals.lww.com/acsm-essr/fulltext/2017/07000/New_Insights_Into_the_Impact_of_Dehydration_on.5.aspx Sleep and dehydration: https://www.sleepfoundation.org/nutrition/hydration-and-sleep How much do I need to drink? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

On this episode of The Health & Happiness Podcast we're talking about sauna bathing! Did anyone else know all the amazing benefits that saunas can provide, because we are shook! But the research shows (thanks to Finland, where sauna-ing is a way of life) that there are numerous benefits to this type of heat therapy. Raise your hand if you're going to go find a sauna after this episode! Overview: https://www.foundmyfitness.com/topics/sauna Less Heart problems: https://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755 Mortality benefits: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724 Less Stroke Risk: https://www.sciencedaily.com/releases/2018/05/180503101635.htm
#sauna #health #happiness #anxiety #depression #mentalhealth #strength #mortality #endurance #hypertension #stroke #hearthealth #inflammation #cognition #dementia #brainhealth #detox #norepinephrine #safety #research #podcast

In this episode of The Health & Happiness Podcast, we talk about Seasonal Affective Disorder (SAD) and it's relation to winter time, shorter days, and less sunlight. We discuss the research and share some treatment strategies for ways to help yourself feel better.

On this episode of The Health & Happiness Podcast, we talk about the many benefits of strength training. Research shows that strength training can be a great buffer to many diseases, but also improves self-esteem, confidence, and overall wellbeing. Make sure to check out our previous episodes on how to get started if you are just beginning with your strength training journey and want to learn more! Mortality: https://www.cdc.gov/pcd/issues/2020/19_0408.htm https://pubmed.ncbi.nlm.nih.gov/29425700/ Pain: https://link.springer.com/article/10.1007/s11136-018-1920-6 https://www.researchgate.net/publication/7090040_Is_grip_strength_associated_with_health-related_quality_of_life_-_Findings_from_the_Hertfordshire_Cohort_Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6778477/ Metabolic risk in kids: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0093150 https://pubmed.ncbi.nlm.nih.gov/34572166/ Covid: https://pubmed.ncbi.nlm.nih.gov/34523262/ Chronic disease: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049 Benefits of Strength Training: https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training

On this episode of The Health & Happiness Podcast, we're tackling the topic of depression. Mental health matters, and we are here to offer some research and advice on how to help. You're not alone. If you are in crisis, please call 1-800-273-TALK (8255). References: https://www.psychiatry.org/patients-families/depression/what-is-depression https://www.nimh.nih.gov/health/statistics/major-depression https://www.insynchcs.com/blog/rising-shortage-mental-health-providers https://ajp.psychiatryonline.org/doi/10.1176/appi.ajp.2020.20030305 https://jamanetwork.com/journals/jamapsychiatry/fullarticle/210608 https://www.health.harvard.edu/mind-and-mood/depression-and-pain#:~:text=People%20with%20chronic%20pain%20have,risk%20of%20developing%20chronic%20pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5113020/ https://www.nhs.uk/mental-health/conditions/clinical-depression/treatment/ https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression https://med.stanford.edu/news/all-news/2020/04/stanford-researchers-devise-treatment-that-relieved-depression-i.html https://scholarlypublications.universiteitleiden.nl/access/item%3A3004308/view https://www.apa.org/topics/mindfulness/meditation https://www.sciencedirect.com/science/article/abs/pii/S0272735813000731?via=ihub

In this episode of The Health & Happiness Institute, Travis and Lauryn talk about why giving the gift of yourself is truly one of the best gifts there is. You, your friendship, and your time, love, and effort are all incredibly valuable. We discuss the research on the benefits of volunteering, and how giving the gift of ourselves in our own relationships has impacted us. Volunteering on wellbeing: https://www.sciencedirect.com/science/article/abs/pii/S0167487012001456?via%3Dihub Volunteering on Mental Health: https://greatergood.berkeley.edu/article/item/how_volunteering_can_help_your_mental_health https://www.forbes.com/sites/forbescoachescouncil/2017/10/16/volunteering-a-formula-for-help-and-happiness/?sh=40d431213cdc