VSH25 protocol

1. Interval fasting prolongs the life of heart patients. Source: Intermittent Fasting Lifestyle and Human Longevity in Cardiac Catheterization Populations
2. Starving yourself every other day helps you lose weight and improves your health. Source: Alternate Day Fasting Improves Physiological and Molecular Markers of Aging in Healthy, Non-obese Humans

1. Consumption of natural ginger supplements may help reduce inflammation in patients with autoimmune diseases. Source: New research adds evidence to the benefits of ginger supplements for treating autoimmune diseases
2. Research has identified plants that are highly effective in suppressing neuroinflammation and related pathologies. The list includes citrus fruits, ginger, onions, garlic, cinnamon, etc. Moreover, they have been found to improve memory and cognitive abilities, as well as have antioxidant and general anti-inflammatory activity. Source: Reversing memory/cognitive impairment with medicinal plants targeting inflammation and its crosstalk with other pathologies
3. The team found that kencur extract, particularly its main active ingredient, ethyl-p-methoxycinnamate (EMC), significantly inhibits the growth of cancer cells. Source: Kaempferia galanga L. extract and its main component, ethyl p-methoxycinnamate, inhibit the proliferation of Ehrlich ascites tumor cells by suppressing TFAM expression
4. New scientific discoveries are confirming the potential health benefits of various traditional foods such as tea, blueberries, pomegranate, berries, hippophae and many others known by the term “superfoods”. Source: Superfoods: Recent Data on their Role in the Prevention of Diseases

1. Following a diet high in saturated animal fats negatively affects the composition of the intestinal microbiome and alters specific digestive molecules, which increases the likelihood of developing colorectal cancer. Source: Paired microbiome and metabolome analyses associate bile acid changes with colorectal cancer progression
2. A diet high in saturated fat negatively affects brain cells, which interferes with the process of creating new memories. Research shows that palmitic acid (the most common saturated fatty acid found in foods such as lard, shortening, meat and dairy products) caused changes in gene expression associated with increased inflammation in both microglia and neurons. Source: Dietary fatty acids differentially impact phagocytosis, inflammatory gene expression, and mitochondrial respiration in microglial and neuronal cell models
3. Excess saturated fat consumption significantly increases the risk of developing type II diabetes and cardiovascular disease. Source: Bcl10 Links Saturated Fat Overnutrition with Hepatocellular NF-κB Activation and Insulin Resistance

1. Those who follow the Mediterranean diet have an 80% chance of reducing their risk of dying prematurely from any disease. Source: Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies
2. The Mediterranean diet reduces the risk of heart and vascular disease by a quarter and improves scores on 40 biomarkers. Source: Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet
3. The Mediterranean diet slows aging by transforming the microbiome. Source: Mediterranean diet intervention alters the gut microbiome in older people reducing frailty and improving health status: the NU-AGE 1-year dietary intervention across five European countries
4. People who follow the Mediterranean diet are less likely to suffer cognitive decline and develop Alzheimer’s disease than those who do not. Source: Adherence to a Mediterranean-Style Diet and Effects on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective Trials
5. The Mediterranean diet lowers resting heart rate. Source: Heart-rate variability: a biomarker to study the influence of nutrition on physiological and psychological health?

1. Switching to a low-calorie diet reduces the risk of premature death by 18% in obese adults. Source: Effects of weight loss interventions for adults who are obese on mortality, cardiovascular disease, and cancer: systematic review and meta-analysis

1. High sodium intake (more than 5 grams of salt per day) and inadequate potassium intake (less than 3.5 grams per day) contribute to high blood pressure and increase the risk of cardiovascular disease and stroke. Source: ВОЗ
2. Every extra 10 grams of salt increases the risk of cardiovascular disease by 17 per cent. Source: Lower Levels of Sodium Intake and Reduced Cardiovascular Risk
3. Consuming more than 5 grams of salt per day depresses the body’s immune system, which increases the risk of infections and severe illnesses. Source: A high-salt diet compromises antibacterial neutrophil responses through hormonal perturbation
4. Elderly study participants who consumed a salt substitute instead of salt showed a reduction in systolic blood pressure of about 5.4 mmHg. Source: Salt Substitution: A Low-Cost Strategy for Blood Pressure Control Among Rural Chinese. A Randomized, Controlled Trial

1. Both deficiency and excess of water are bad for brain function. Optimal water intake is best. Source: Cognitive performance in relation to hydration status and water intake among older adults, NHANES 2011–2014
2. Experts from the UK’s National Health Service recommend drinking six to eight glasses of water a day. Source: NHS
3. People who drink the recommended amounts of water (women: 1.5-2.2 litres, men: 2-3 litres) live longer, age more slowly and are less likely to develop chronic diseases, such as heart and lung disease, compared to those who drink little water. Source: Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality

1. Consumption of sugary drinks increases the risk of cancer. Source: Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort
2. The more sugary drinks consumed, the higher the risk of premature death, especially in women. Consumption of one to four sugary drinks per month was associated with a 1 per cent increase in the risk of death; two to six per week00 was associated with a 6 per cent increase; one to two per day was associated with a 14 per cent increase; and two or more per day was associated with a 21 per cent increase. Source:
   Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults

1. Consumption of processed foods is associated with the development of cardiovascular disease and an increased risk of all-cause mortality due to high levels of artificial trans fats. Source: Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies
2. A diet consisting of a lot of processed foods with artificial trans fats increases the likelihood of developing dementia by almost 75%. Source: Serum elaidic acid concentration and risk of dementia
3. Consuming processed foods in large quantities increases the risk of developing type 2 diabetes by 15 per cent. Source: Ultraprocessed Food Consumption and Risk of Type 2 Diabetes Among Participants of the NutriNet-Santé Prospective Cohort

1. Britain’s National Health Service recommends eating no more than 70 grams of meat a day. Source: NHS
2. White meat was no healthier than red meat. The participants’ levels of ‘bad’ cholesterol (LDL) were equally high with both red meat and white meat consumption. Source: Effects of red meat, white meat, and nonmeat protein sources on atherogenic lipoprotein measures in the context of low compared with high saturated fat intake: a randomized controlled trial
3. People who follow a diet low in red and processed meat have a reduced risk of dying from cardiovascular disease and some cancers (such as colorectal cancer). Source: The Dietary Patterns Methods Project: Synthesis of Findings Across Cohorts and Relevance to Dietary Guidance

1. Experts at the UK’s National Health Service recommend eating at least five portions of fruit and vegetables every day. Source: NHS
2. People who eat no fruit and vegetables at all live three years less and are 53 per cent more at risk of dying prematurely than people who eat lots of fruit and vegetables. Source: Fruit and vegetable consumption and all-cause mortality: a dose-response analysis

1. Contemplating natural scenery promotes calming, relaxation and lowers blood pressure. Source: Trends in research related to “Shinrin-yoku” (taking in the forest atmosphere or forest bathing) in Japan
2. Natural fractal elements enhance psychological and physiological well-being. Source: Architectural Lessons from Environmental Psychology: The Case of Biophilic Architecture
3. Patients recover faster if the windows of their hospital room face the courtyard, nature. Source: View through a window may influence recovery from surgery

1. Spending time among trees increases psychological and physiological well-being. Among the benefits: significant improvements in cardiovascular function, hemodynamic parameters, neuroendocrine, metabolic, inflammatory, immune, antioxidant, and electrophysiological parameters; significant improvements in emotional well-being, physical and psychological recovery, and adaptive behavior; and apparent relief of anxiety and depression. Sources: Medical empirical research on forest bathing (Shinrin-yoku): a systematic review, Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review

1. Watching sunsets and sunrises has a positive effect on a person’s mental well-being. Contemplating these moments of the day elevates one’s mood and promotes feelings of awe, beauty and delight. Source: Beyond blue-sky thinking: Diurnal patterns and ephemeral meteorological phenomena impact appraisals of beauty, awe, and value in urban and natural landscapes

1. Dogs energize their owners with optimism and help them achieve goals. Source: The Canine Care Project: A report into disabled young people’s experiences of their assistance dogs
2. Dog owners are characterized by a healthy heart and commitment to healthy living. Source: Dog Ownership and Cardiovascular Health: Results From the Kardiovize 2030 Project

1. Cat purr frequencies correspond to vibrational/electrical frequencies used in the treatment of broken bones, pain, swelling, muscle tension, shortness of breath and wounds. Domestic cats purr at 25 Hz and 50 Hz, two low frequencies that best promote bone growth and fracture healing. Source: The felid purr: A healing mechanism?
2. Cat or feline owners have a 30% reduced risk of fatal cardiovascular disease. Source: Cat ownership and the Risk of Fatal Cardiovascular Diseases. Results from the Second National Health and Nutrition Examination Study Mortality Follow-up Study
3. Owning a cat reduces the risk of health problems such as headaches and hay fever. Source: Beneficial effects of pet ownership on some aspects of human health and behaviour
4. Stroking a cat can lower blood pressure and heart rate. Source: Does cat attachment have an effect on human health? A comparison between owners and volunteers
5. Cats can be a source of emotional support for their owners. Source: Understanding the Human — Cat Relationship: Human Social Support or Attachment
6. Cats reduce negative emotions. Source: Spouses and cats and their effects on human mood

1. Electrically conductive contact of the human body with the Earth’s surface (grounding), such as when walking barefoot, has a high anti-inflammatory effect. Source: Grounding – The universal anti-inflammatory remedy.
2. Earthing reduces pain and accelerates wound healing, and has an anti-ageing effect by neutralizing AFC. Source: The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.
3. Grounding lowers blood pressure. Source: Grounding Patients With Hypertension Improves Blood Pressure: A Case History Series Study.
4. Grounding reduces blood viscosity, a factor in cardiovascular disease. Source: Earthing (Grounding) the Human Body Reduces Blood Viscosity—a Major Factor in Cardiovascular Disease.
5. Grounding improves sleep quality in Alzheimer’s patients. Source: Grounding the Body Improves Sleep Quality in Patients with Mild Alzheimer’s Disease: A Pilot Study.

1. Tooth loss from non-traumatic causes increases the risk of cardiovascular disease. Source: The Association Between Non-Traumatic Tooth Loss and Cardiovascular Disease in a Sample of US Adults
2. Brushing your teeth three times a day reduces your risk of heart disease: atrial fibrillation by 10% and heart failure by 12%. Source: Improved oral hygiene care is associated with decreased risk of occurrence for atrial fibrillation and heart failure: A nationwide population-based cohort study

1. Careful analysis of scientific literature has shown that cosmetic products, which include hyaluronic acid, demonstrate remarkable effects against wrinkles, scars, nasolabial folds. This is achieved by synthesizing collagen and elastin, filling the voids between the fibers of these proteins, and maintaining the level of hydration in the skin. Source: Hyaluronic acid, a promising skin rejuvenating biomedicine: A review of recent updates and pre-clinical and clinical investigations on cosmetic and nutricosmetic effects
2. Using a cream with SPF reduces skin aging and the appearance of wrinkles. Source: Photoaging of the Skin From Phenotype to Mechanisms
3. Rapamycin cream increased the skin’s collagen content and decreased the concentration of p16 protein (a key marker of skin aging). Source: Topical rapamycin reduces markers of senescence and aging in human skin: an exploratory, prospective, randomized trial

1. Volatile organic substances emitted by cleaning products, personal care products, clothing care products, etc. pollute the atmosphere and are carcinogens. Source: Volatile chemical products emerging as largest petrochemical source of urban organic emissions

1. Women who regularly use permanent hair dye have a nine percent higher risk of developing breast cancer. And those women who use chemical hair straighteners have an even higher 30 percent chance of cancer. Source: Hair dye and chemical straightener use and breast cancer risk in a large US population of black and white women

1. Reliable social connection reduces risk of premature death by 50%. Sources: Social relationships and mortality risk: a meta-analytic review; Loneliness and social isolation as risk factors for mortality: a meta-analytic review
2. Low social interaction increases the likelihood of coronary heart disease attacks by 29% and stroke by 32%. Source: Loneliness and social isolation as risk factors for coronary heart disease and stroke: systematic review and meta-analysis of longitudinal observational studies
3. Loneliness and social isolation suppress the body’s immune system. Source: Myeloid differentiation architecture of leukocyte transcriptome dynamics in perceived social isolation
4. The quality of social connections affects human health and behavior. Source: Social network structure is predictive of health and wellness
5. Prolonged loneliness triggers rapid brain aging. Source: Older adults reporting social isolation or loneliness show poorer cognitive function 4 years later

1. There is a complex relationship between time spent alone and mental health. People who spend more time with themselves experience a reduction in everyday stress. A day spent in solitude increases feelings of freedom of choice and the ability to be yourself. But longer periods of solitude lead to negative consequences. However, the negative effects of loneliness are almost negated if such a state is a personal choice of the individual and not the result of external circumstances. Source: Balance between solitude and socializing: everyday solitude time both benefits and harms well-being
2. The following forms of loneliness have a positive effect on mental well-being: inward-looking loneliness (for self-discovery and inner development) and outward-looking loneliness (characterized by a sense of transcending everyday concerns, feeling a part of something bigger, increasing the sense of closeness with currently absent loved ones and important people). Source: Solitude experiences: varieties, settings, and individual differences
   Intermittent solitude as a personal choice is particularly useful for socially active people who are not prone to constant reflection. Source: By myself and liking it? Predictors of distinct types of solitude experiences in daily life
3. Repeated (recurrent) periods of loneliness that are the result of external circumstances rather than personal choice (i.e., those that cause feelings of abandonment) increase the risk of premature death. Source: Association of cumulative loneliness with all-cause mortality among middle-aged and older adults in the United States, 1996 to 2019

1. People who care about others live longer. Source: Caregiving within and beyond the family is associated with lower mortality for the caregiver: A prospective study

1. Hugs soothe children and parents. Source: Infants Show Physiological Responses Specific to Parental Hugs
2. Hugs improve mood after conflict. Source: Receiving a hug is associated with the attenuation of negative mood that occurs on days with interpersonal conflict
3. Hugs reduce stress. Source: Touch as an Interpersonal Emotion Regulation Process in Couples’ Daily Lives: The Mediating Role of Psychological Intimacy
4. The more often spouses hug, the higher the quality of the marriage. Source: Touch me just enough: The intersection of adult attachment, intimate touch, and marital satisfaction
5. Frequent hugs lasting about 20 seconds increase oxytocin levels. Sources: More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women, Warm partner contact is related to lower cardiovascular reactivity, Effects of partner support on resting oxytocin, cortisol, norepinephrine, and blood pressure before and after warm partner contact

1. A meta-analysis of studies has shown that high levels of trust correlate with low all-cause mortality. In contrast, high levels of hostility are associated with unhealthy lifestyles and higher mortality. Source: Trust and all-cause mortality: a multilevel study of US General Social Survey data (1978–2010)

1. Bachelors had a 42% higher risk of senile dementia after age 65 than those who were married or had a steady partner for several years. Source: Marriage and risk of dementia: systematic review and meta-analysis of observational studies
2. Alzheimer’s disease develops less often in married couples. Source: Marital Status and Dementia: Evidence from the Health and Retirement Study

1. Office workers who take five-minute walk breaks every half hour during working hours can avoid the harmful effects of prolonged sitting. Such a warm-up can lower blood pressure, blood sugar levels, and avoid glucose spikes after meals. Source: Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Cross-Over Trial
2. Doing exercise as a warm-up at work helps improve performance and productivity. Source: Relationship of workplace exercise with work engagement and psychological distress in employees: A cross-sectional study from the MYLS study
3. Taking breaks can reduce stress levels, help keep you productive during the day, and reduce the need for long recovery times at the end of the day. Source: Physical activity and relaxation during and after work are independently associated with the need for recovery
4. Short breaks of up to 10 minutes reduce fatigue and increase worker energy. Source: “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance

1. Occupational hazards such as noise, vibrations from moving machinery, electromagnetic fields, exposure to chemicals and heavy metals increase the risk of life-shortening diseases. Sources: Тяжелые металлы в промышленном производстве и их влияние на здоровье человека; Запыленность производственной среды как важнейший фактор повреждения профессионального здоровья
2. Working at a gas processing plant for five to ten years leads to autoimmune, cancer and immune deficiency conditions. Source: Особенности формирования экологически обусловленной патологии у работников крупного газоперерабатывающего производства. Профилактика, реабилитация

1. Having plants in the workplace reduces stress levels and improves mood. Source: Gardens in Healthcare Facilities: Uses, Therapeutic Benefits, and Design Recommendations

1. Early retirement contributes to accelerated development of dementia. Source: IZA DP No. 12524: Do Pension Benefits Accelerate Cognitive Decline? Evidence from Rural China
2. People who retire and believe they have accomplished everything and therefore give up on any goals have a high risk of neurodegenerative diseases and death. Source: Risk of Cognitive Declines With Retirement: Who Declines and Why?

1. Strenuous work and the stress it causes increases the risk of death by 34% in people over 60. Source: Worked to Death: The Relationships of Job Demands and Job Control with Mortality
2. Just six days off from work helps reduce stress and activate genes responsible for immune function. Three weeks of vacation each year helps to restore energy and maintain mental and physical health. People who were on vacation less than 21 days a year were 37% more likely to die prematurely, the study found. Source: Meditation and vacation effects have an impact on disease-associated molecular phenotypes

1. Poverty accelerates the aging process. Source: Repeated Periods of Poverty Accelerate the Ageing Process
2. Having a job and a high income can save you from an early death. The 20% of people with low earnings had a 150% higher risk of premature death than the richest 20%. Source: Socioeconomic differences in mortality among 27 million economically active Germans: a cross-sectional analysis of the German Pension Fund data

1. Among men, conductors (71.1 years), cellists (70 years) and violinists (70 years) live the longest, while rock musicians (45 years) and bards (54 years) live the least. Among women, harpists (80.9 years), harpsichordists (79.9 years) and conductors (79.6 years) live the longest. Women who devoted themselves to rock music (37.7 years), author’s song (49.6 years) and guitar playing (54.4 years) live the least. Women are considerably ahead of men in terms of the relative number of long-livers: 43.75% of harpists, 29.17% of conductors, 19.50% of violinists live to the age of 90 years and more, while none of the sample of female rock musicians and guitarists live to the age of 90. Among men, 7.30% of violinists, 6.62% of conductors, and 6.54% of cellists have crossed the 90-year mark. No male rock musicians lived to see their 90th birthday. Source: Музыка и долголетие
2. Professional chess players live an average of 7.7 years longer than the rest of us. Source: Longevity of outstanding sporting achievers: Mind versus muscle

1. Practicing mindfulness helps seniors feel better as they age, adapt to age-related changes, and generate positive emotions. Source: Older and more mindful? Age differences in mindfulness components and well-being
2. Mindfulness training can lower blood pressure. Source: Mindfulness-Based Blood Pressure Reduction (MB-BP): Stage 1 single-arm clinical trial
3. Practicing mindfulness changes the structure of the brain, develops mindfulness and helps train different skills. Source: Structural plasticity of the social brain: Differential change after socio-affective and cognitive mental training

1. Learning to enter a flow state reduces anxiety, increases productivity, and improves quality of life. Sources: Incorporating flow into practice and performance; Flow and Satisfaction With Life in Elite Musicians and Top Athletes
2. People who know how to fully immerse themselves in an activity and enter a flow state more often than others report better moods, have higher levels of mindfulness, and achieve better results. Source: The concept of flow
3. Being able to motivate yourself and be fully engaged in an activity promotes healthy cognitive aging. Source: In The Zone: Flow State and Cognition in Older Adults

1. Meditative practice reduces stress levels in patients with hematologic diseases. Source: Meditation for adults with haematological malignancies
2. Using BDS during meditation enhances its effects. Source: Meditation_and_Neurofeedback
3. Regular practice of yoga and meditation positively changes the structure of the brain. Source: Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study
4. Meditation slowed the aging of a Tibetan monk’s brain by eight years. Source: BrainAGE and regional volumetric analysis of a Buddhist monk: a longitudinal MRI case study
5. Techniques aimed at stimulating the sympathetic nervous system, such as Tummo yoga and yidam, allow for even greater mindfulness and concentration than with mindfulness practice. With subsequent meditation (tantric mahamudra), participants were able to achieve a state of the true nature (clarity, emptiness) of mind. Source: Beyond mindfulness: Arousal-driven modulation of attentional control during arousal-based practices

1. The brain does not separate what happens in imagination and reality. Sources: The Future of Memory: Remembering, Imagining, and the Brain; From mental power to muscle power-gaining strength by using the mind; An acute session of motor imagery training induces use-dependent plasticity

1. Behavioral therapy courses are helpful in treating depression. Source: Behavioural therapies versus other psychological therapies for depression
2. Psychological therapies can improve overall quality of life and emotional well-being. Source: Psychological treatments for people with epilepsy
3. Different types of psychotherapy are effective in treating depression. Source: ‘Third wave’ cognitive and behavioural therapies versus other psychological therapies for depression

1. Qigong classes reduce depressive symptoms, anxiety and stress. Source: A Narrative Review of Movement-Based Mind-Body Interventions
2. Qigong improves quality of life for cancer patients. Source: Tai Chi and Qigong for cancer-related symptoms and quality of life: A systematic review and meta-analysis
3. Practicing qigong helps lower blood pressure. Source: Complementary and alternative medicine approaches to blood pressure reduction
4. Qigong can reduce inflammation and improve sleep quality. Source: Qigong Exercise May Reduce Serum TNF-α Levels and Improve Sleep in People with Parkinson’s Disease: A Pilot Study
5. Qigong exercises can be effective for treating fatigue and depression. Source: Effects of Qigong Exercise on Fatigue, Anxiety, and Depressive Symptoms of Patients with Chronic Fatigue Syndrome-Like Illness: A Randomized Controlled Trial

1. Yoga improves physical abilities of people with age-related dementia. Patients had improved mood and sleep quality and reduced symptoms of dementia. Source: Chair yoga more effective than music therapy in older adults with advanced dementia Feasibility of Conducting Nonpharmacological Interventions to Manage Dementia Symptoms in Community-Dwelling Older Adults: A Cluster Randomized Controlled Trial
2. Iyengar yoga course cured patients of depression. Source: Psychological Function, Iyengar Yoga, and Coherent Breathing
3. People who regularly practiced yoga were found to have positive changes in brain structure associated with reduced emotional stress. Source: Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study

1. Reducing or getting rid of chronic stress reduces the risk of developing Alzheimer’s disease. Source: Stress, depression, and risk of dementia – a cohort study in the total population between 18 and 65 years old in Region Stockholm
2. Chronic stress increases the risk of developing life-threatening diseases such as cardiovascular disease and cancer. Source: Psychological Stress and Disease 
3. Preventing stress, working to reduce it is beneficial to the cardiovascular system and reduces the risk of inflammation. Source: Arterial stiffness and inflammatory response to psychophysiological stress
4. Optimism and a positive outlook reduce the physiological response to stress, promoting better health and longevity. Source: Optimism and stress: how cultivating a positive view on the future can lead towards reduced basal stress and a more adaptive stress response

1. Men with a heart rate of 50 beats per minute or less have a 51% lower risk of death than those with a HR of 70 to 80 beats. With readings between 81 and 90 beats per minute, the risk doubles, and beyond 90 beats per minute, the risk triples. Source: Elevated resting heart rate, physical fitness and all-cause mortality: a 16-year follow-up in the Copenhagen Male Study

1. Alzheimer’s disease can be transmitted to healthy young adults through the gut microbiota. Fecal samples from sick patients have high levels of bacteria that promote inflammation, which is directly linked to cognitive impairment. Source: Microbiota from Alzheimer’s patients induce deficits in cognition and hippocampal neurogenesis
2. Gut dysbiosis (dysregulation of the microbiota) is associated with the development of a number of neurodegenerative diseases, including Alzheimer’s, Parkinson’s, Huntington’s and motor neuron disease, as well as multiple sclerosis. Positive effects of exercise and diet on gut microbiota and cognitive function have been shown with moderate exercise, ketogenic diet, Mediterranean diet, and omega-3 supplementation. In contrast, opposite effects were observed with strenuous (stressful) exercise, as well as high-fat diets and Western-type diets (includes high amounts of saturated fat and sugar, red and processed meats, refined flour baked goods and fast food). Source: Exercise, diet and stress as modulators of gut microbiota: Implications for neurodegenerative diseases
3. Poor composition of gut microbiota contribute to depression. Source: Inflammation, Lifestyle Factors, and the Microbiome-Gut-Brain Axis: Relevance to Depression and Antidepressant Action.
4. Microorganisms living in the gut transform environmental signals, affect host immune, metabolic, and neurological function, and influence disease risk, including age-related diseases. Source: The gut microbiome as a modulator of healthy ageing

Monitoring of biomarkers is necessary to optimize health and slow down the aging process. Monitoring of the condition by indicators helps to detect problems in time and take action. If a person sees an improvement in the overall picture of biomarkers, it allows him/her to continue to maintain his/her health.

1. Taking care of your health, including tracking important biological indicators, contributes to quality of life. Source: Effects of Self-care Health Behaviors on Quality of Life Mediated by Cardiovascular Risk Factors Among Individuals with Coronary Artery Disease: A Structural Equation Modeling Approach
2. Self-monitoring increases the patient’s awareness, curiosity and consciousness. It helps to identify lifestyle and behavioral problems and correct them. Patients take responsibility for their behavior rather than placing blame on external factors such as genetics. Source: Tracking feels oppressive and ‘punishy’: Exploring the costs and benefits of self-monitoring for health and wellness
3. Self-monitoring of blood glucose levels in patients with type 2 diabetes was associated with improvement in disease symptoms. Source: Self-monitoring of blood glucose significantly improves metabolic control in patients with type 2 diabetes mellitus: the Auto-Surveillance Intervention Active (ASIA) study

1. Patients who ignore a visit to an oncologist within two weeks of diagnosis increase their risk of premature death by 63%. Source: Patient non-attendance at urgent referral appointments for suspected cancer and its links to cancer diagnosis and one year mortality: A cohort study of patients referred on the Two Week Wait pathway

1. Intensive blood pressure control reduces the risk of cardiovascular disease and events, as well as age-related cognitive impairment. Source: Association of Intensive vs Standard Blood Pressure Control With Cerebral White Matter Lesions
2. Constant maintenance of systolic pressure at the level of no more than 120 mmHg can prolong a person’s life for a period of six months to three years. And this interval will depend on age: if you start taking antihypertensive drugs at age 50, you can add 2.9 years to your life, if you start at age 65, you can add 1.1 years, and at age 80, you can add nine months to your life. Source: Assessment of Long-term Benefit of Intensive Blood Pressure Control on Residual Life Span. Secondary Analysis of the Systolic Blood Pressure Intervention Trial (SPRINT)

1. Diagnosed hypochondriacs tend to die earlier than those who are not too health-conscious. The most common causes of death are diseases of the circulatory system (heart attack, coronary heart disease, atherosclerosis, etc.) and diseases of the respiratory system. In addition, hypochondriacs have a significantly higher risk of suicide – four times higher. Source: All-Cause and Cause-Specific Mortality Among Individuals With Hypochondriasis
2. People who are prone to constant worry about their health have an increased risk of disability, get sick more often, and require more medical care. In addition, hypochondria reduces a person’s quality of life. Source: Health anxiety in Australia: prevalence, comorbidity, disability and service use
3. Cognitive-behavioral therapy can reduce symptoms of hypochondria in a tangible and lasting way. Source: Clinical and cost-effectiveness of cognitive behaviour therapy for health anxiety in medical patients: a multicentre randomised controlled trial

1. Cases of concussion at an early age are associated with more rapid cognitive decline in later years. Source: Associations Between Traumatic Brain Injury and Cognitive Decline Among Older Male Veterans
2. Professional soccer players are almost twice as likely to develop Alzheimer’s and Parkinson’s disease in old age as the rest of the population. The reason for this is due to the injuries and concussions they have suffered. Source: Neurodegenerative Disease Mortality among Former Professional Soccer Players
3. Sports injuries sustained during childhood have a negative impact on the body’s future growth and development. Source: Long-term health outcomes of youth sports injuries 
4. A sports-related knee injury sustained at a young age lowers physical activity levels 3-12 years later. Source: Does a history of youth sport-related knee injury still impact accelerometer-measured levels of physical activity after 3–12 years?

1. Healthy lifestyles in general add nearly 10 years of life for men and 9.4 years for women. Source: Association of Healthy Lifestyle With Years Lived Without Major Chronic Diseases
2. Just five habits: a healthy diet, regular physical activity, quitting smoking, controlling body weight and the amount of alcohol consumed – can extend life by 12-14 years. Source: Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population
3. Five years of healthy living reduces the risk of all sorts of diseases by 30%. Source: Association of the Duration of Ideal Cardiovascular Health Through Adulthood With Cardiometabolic Outcomes and Mortality in the Framingham Offspring Study
4. A healthy lifestyle slows brain aging and reduces the risk of getting Alzheimer’s by at least a third. Source: Association of Lifestyle and Genetic Risk With Incidence of Dementia

1. Watching TV for four hours or more a day shortens life expectancy by 50%. Source: Types of Sedentary Behavior and Risk of Cardiovascular Events and Mortality in Blacks: The Jackson Heart Study

1. A 50-year follow-up of smokers found that constant smoking takes 10 years off men’s lives. Source: Mortality in relation to smoking: 50 years’ observations on male British doctors
2. Even one cigarette a day increases the risk of developing cardiovascular disease. Men who smoke one cigarette a day are 48% more likely to develop coronary artery disease (which can lead to a heart attack) and a quarter more likely to develop a stroke than those who have never smoked. For women, these figures are higher, with a 57% increased risk of heart attack and a 31% increased risk of stroke. The habit of smoking 20 cigarettes a day leads to an average of seven heart attacks in a group of 100 middle-aged people. Source: Low cigarette consumption and risk of coronary heart disease and stroke: meta-analysis of 141 cohort studies in 55 study reports

1. Alcohol consumption is linked to the development of cardiovascular disease. Source: Conventional and genetic evidence on alcohol and vascular disease aetiology: a prospective study of 500 000 men and women in China
2. Harmful alcohol use causes 2.5 million deaths each year. Source: ВОЗ

1. The average life expectancy for someone who takes drugs regularly is 7-10 years. Source: Причины приема наркотических средств. В чем причины наркотической зависимости?
2. The risk of premature death for men who use intravenous drugs is 5 times greater than the risk of death for the male population and almost 11 times greater for women; and drug users die mostly at a young age (the average age of those who die is 36 years). Source: Экзогенные психические расстройства. Медицинские и социальные последствия наркомании и токсикомании

1. Blue light from a smartphone screen alters levels of metabolites – chemicals needed for proper functioning of body cells (skin cells, fat cells, neurons, etc.) – which can accelerate the aging process. Source: Chronic blue light leads to accelerated aging in Drosophila by impairing energy metabolism and neurotransmitter levels
2. Excessive smartphone use triggers the development of depression. Source: Short-Term Longitudinal Relationships Between Smartphone Use/Dependency and Psychological Well-Being Among Late Adolescents
3. Smartphone addiction impairs creativity. In people who use this gadget for a long time, the activity of the prefrontal cortex and temporal regions of the brain, which are responsible for creativity, is suppressed. According to tests, they have worse skills such as speed and flexibility of thinking, originality. Source: Reduced brain activity and functional connectivity during creative idea generation in individuals with smartphone addiction
4. Young people who use a smartphone for at least four to five hours a day have a 43% increased risk of developing obesity. Source: Does Five or More Hours of Smartphone Usage Per Day Increase Obesity?
5. People who use a smartphone to relax between work or study are more fatigued and less productive. Source: Reach for your cell phone at your own risk: The cognitive costs of media choice for breaks
6. Prolonged use of gadgets changes the structure of children’s brains: they have low white matter connectivity in the brain, which negatively affects speech development and reading skills. Source: Associations Between Screen-Based Media Use and Brain White Matter Integrity in Preschool-Aged Children

1. Low level of education shorten life expectancy. Source: Contribution of income and job strain to the association between education and cardiovascular disease in 1.6 million Danish employees
2. Among people without a college degree, the death rate was 13%, compared to only 5% for those with a college degree. Source: Education, Race/Ethnicity, and Causes of Premature Mortality Among Middle-Aged Adults in 4 US Urban Communities: Results From CARDIA, 1985–2017

1. People who read books live longer. Those who spend more than 3.5 hours a week reading have a 23% lower risk of premature death than those who do not read at all. People who read less than 3.5 hours a week are 17% less likely to die prematurely. We are talking specifically about books, primarily fiction, not newspapers or magazines. Source: A chapter a day: Association of book reading with longevity
2. Reading fiction (at least 30 pages a day) strengthens the functional connection between the medial prefrontal cortex and the temporoparietal region. This means that reading promotes social skills, specifically improving the cognitive ability to understand the mental state of others. Sources: Short- and Long-Term Effects of a Novel on Connectivity in the Brain; Reading Literary Fiction Improves Theory of Mind; The Effect of Reading a Short Passage of Literary Fiction on Theory of Mind: A Replication of Kidd and Castano (2013)

1. Reading poetry can improve mental skills such as language fluency and cognitive flexibility. Source: Let’s Read a Poem! What Type of Poetry Boosts Creativity?
2. In the study, people experiencing chronic and emotional pain listened to music and read poetry. The results showed that both music and poetry can reduce pain and depression levels. But only poetry helped participants additionally feel hopeful. Source: Evaluation of the Effects of Music and Poetry in Oncologic Pain Relief: A Randomized Clinical Trial
3. Reading poems helps reduce fear, sadness, anger, anxiety and fatigue. Source: Effects of a Poetry Intervention on Emotional Wellbeing in Hospitalized Pediatric Patients
4. Poetry recitation as a treatment for dementia is being used in some care facilities for elderly patients to stimulate their memory and improve communication, skills that are most affected as neurodegeneration progresses. Source: Healing words: A study of poetry interventions in dementia care

1. Those who regularly play board games, such as chess, and solve puzzles have better memory and decision-making speed scores in old age. Source: Playing Analog Games Is Associated With Reduced Declines in Cognitive Function

1. People with low literacy levels are more likely to experience poorer mental health, particularly depression, anxiety and loneliness. Source: Literacy and Mental Health Across the Globe: A Systematic Review
2. Low literacy is associated with an increased risk of hospitalization and death among those with heart failure. Source: Low Literacy Is Associated with Increased Risk of Hospitalization and Death Among Individuals with Heart Failure
3. Lack of literacy is associated with low levels of health knowledge and utilization of health services. Sources: Low health literacy and health outcomes: an updated systematic review; Literacy and Health Outcomes
4. Low literacy reduces a person’s ability to obtain important information about their health and can dramatically shorten their lives. A study found that older adults with poor health literacy had a 50 percent higher five-year mortality rate than those with normal reading skills. Source: Health literacy and mortality among elderly persons

1. Biofeedback sessions aimed at increasing the power of the fast part of the alpha rhythm as well as the peak frequency of the alpha rhythm have been shown to have a positive effect on the cognitive functions of adults and older adults. Source: Neurofeedback Training on Aging: Prospects on Maintaining Cognitive Reserve
2. A sensorimotor rhythm training (SMR) protocol enhances working memory performance in healthy older adults. Source: SMR Neurofeedback Training Facilitates Working Memory Performance in Healthy Older Adults: A Behavioral and EEG Study
3. Older adults trained in gamma and beta neurobiocontrol improved brain activity scores. Source: Effect of beta and gamma neurofeedback on memory and intelligence in the elderly

1. Bilinguals (speakers of two languages) have better brain development than speakers of only one language. Learning foreign languages has a favorable effect on the mental abilities of people of age, as such stimulation of the brain slows down the aging process. Source: Влияние изучения иностранного языка на развитие организации мозга
2. People who spoke four or more languages were found to be at lower risk of developing senile dementia than bilinguals and polylinguals – people who spoke two and three languages, respectively. Source: Multilingualism and Dementia Risk: Longitudinal Analysis of the Nun Study
3. Learning foreign languages slows down biological and cognitive aging, as confirmed by a study involving more than 80,000 people aged 50-90. The risk of accelerated aging in polyglots was found to be half that of monolinguals, with the protective effect increasing with the number of languages spoken. Source: Multilingualism protects against accelerated aging in cross-sectional and longitudinal analyses of 27 European countries. 

1. Setting a large number of tasks and varied activities can slow age-related decline in cognitive function and develop intellectual and social skills. Source: Change Is Good for the Brain: Activity Diversity and Cognitive Functioning Across Adulthood

1. Every additional two years of education (school, institute, university) is associated with slowing aging by 2-3% and reducing the risk of death by 10%. Source: Educational Mobility, Pace of Aging, and Lifespan Among Participants in the Framingham Heart Study.
2. Informal lifelong learning can help support psychological well-being. Source: Lifelong learning in active ageing discourse: its conserving effect on wellbeing, health and vulnerability.
3. Continuous learning in old age improves quality of life. Source: Impact on Senior Learners’ Quality of Life through Lifelong Learning.

1. Walking speed affects life expectancy. Source: Comparative Relevance of Physical Fitness and Adiposity on Life Expectancy
2. Slow walking speed at age 45 is a harbinger of early aging. Source: Association of Neurocognitive and Physical Function With Gait Speed in Midlife
3. It is necessary to take 100 steps per minute once a day for half an hour in order to achieve a moderate level of physical activity. Source: Translating physical activity recommendations into a pedometer-based step goal: 3000 steps in 30 minutes

1. Just three to four episodes of one-minute bursts of vigorous physical activity throughout the day can help reduce the risk of death from a variety of causes, including cancer, by 40%, from cardiovascular disease by 49%. Eleven short bursts of high mobility per day can reduce the likelihood of dying from cardiovascular disease by 65%, from cancer by 49%. Source: Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality
2. Just two minutes of vigorous exercise a day is enough to increase life expectancy by reducing the risk of death from a variety of causes. Four short approaches to vigorous exercise per day reduces the risk of death by 27%. Ten small vigorous sessions per week are associated with a 16% reduction in the likelihood of developing cardiovascular disease (CVD) and a 17% reduction in cancer. Fifteen minutes of very vigorous exercise accumulated over a week can reduce the risk of death by 18%, and 53 minutes can reduce the risk of death by 36%. Sources: Vigorous physical activity, incident heart disease, and cancer: how little is enough?; Physical activity volume, intensity, and incident cardiovascular disease

1. Physical activity done in the morning and afternoon is associated with a lower risk of developing type II diabetes. Evening exercise did not have a similar effect. Source: Association between timing and consistency of physical activity and type 2 diabetes: a cohort study on participants of the UK Biobank
2. Exercise during midday (11:00-17:00) reduces the risk of death from all causes, especially cardiovascular disease, compared with earlier or later exercise. This effect was more pronounced among older adults, men, inactive people, and those with a history of cardiovascular disease. Source: Associations of timing of physical activity with all-cause and cause-specific mortality in a prospective cohort study
3. The choice of morning hours for exercise is a crucial factor for enhancing the beneficial effects of exercise on skeletal muscle metabolic pathways and systemic energy homeostasis. Source: Time of Exercise Specifies the Impact on Muscle Metabolic Pathways and Systemic Energy Homeostasis

1. 8,000 steps a day reduces the risk of early death by 50% and 12,000 steps a day reduces the risk of early death by 65%. Source: Association of Daily Step Count and Step Intensity With Mortality Among US Adults

1. Travelers have healthier hearts. A Fremingham study showed that women who don’t travel much have a higher risk of dying from a heart attack or coronary heart disease. In another study, men who rarely travel were shown to have an increased risk of dying from coronary heart disease. Sources: Myocardial Infarction and Coronary Death among Women: Psychosocial Predictors from a 20-Year Follow-up of Women in the Framingham Study, Are Vacations Good for Your Health? The 9-Year Mortality Experience After the Multiple Risk Factor Intervention Trial
2. Even the mere anticipation of going traveling soon reduces stress levels and improves heart function by normalizing HR. Source: Do vacations alter the connection between stress and cardiovascular activity? The effects of a planned vacation on the relationship between weekly stress and ambulatory heart rate
3. The experience of living in another country with a different culture (with adaptation, language learning) “increases cognitive flexibility (the ability to switch between ideas), integrative thought, and the ability to make deep connections between forms” – that is, it promotes creativity, which is very good for the brain. Source: When in Rome … Learn Why the Romans Do What They Do: How Multicultural Learning Experiences Facilitate Creativity
4. People who travel and study abroad tend to be more open-minded and emotionally stable. Source: Do we become a different person when hitting the road? Personality development of sojourners

1. Walking in countryside and park areas has a positive effect on heart function, namely improving heart rate variability and blood pressure. Source: The effect of green walking on heart rate variability: A pilot crossover study.

1. A sedentary lifestyle increases the risk of death from all causes, and every hour spent sitting increases that risk. For people who spend 10 hours a day sitting increases their risk of death by 34%, regardless of associated physical activity. Sources: Daily Sitting Time and All-Cause Mortality: A Meta-Analysis, Too Much Sitting and All-Cause Mortality: Is There a Causal Link?
2. A sedentary lifestyle for 20 years doubles the risk of early death from any cause and 2.7 times the risk of cardiovascular disease. Source: Sedentary lifestyle for 20 years linked to doubled early mortality risk compared to being active

1. Regular dance classes reduce the risk of dying from cardiovascular disease by 46%. Source: Dancing Participation and Cardiovascular Disease Mortality

1. Gardening is associated with improved emotional, social, occupational, physical and spiritual well-being. It reduces symptoms of anxiety and depression. Source: Gardening as a mental health intervention: A review
2. One study found that participation in community gardening strengthens social ties and improves people’s well-being. Another that it was associated with a reduced risk of cancer and increased mental wellbeing. Sources: The Well-Being of Allotment Gardeners: A Mixed Methodological Study, Effects of a community gardening intervention on diet, physical activity, and anthropometry outcomes in the USA (CAPS): an observer-blind, randomised controlled trial
3. Tending a garden helps relieve acute stress and boosts your mood. Source: Gardening Promotes Neuroendocrine and Affective Restoration from Stress
4. Interaction with the plant world is associated with cognitive recovery, emotional well-being, and the development of personal efficacy and behavioral competence. Gardening has positive effects on mental and physical health, recovery from illness, attention, creativity, behavior, and social development in humans. Source: Взаимодействие с миром растений как источник позитивного функционирования человека

1. Swimming reduces the risk of early death from all causes by 28% and reduces the likelihood of dying from cardiovascular disease and events such as heart attack or stroke by 41%. Source: The health & wellbeing benefits of swimming
2. In a study of more than 40,000 men aged 20 to 90 who were followed for 32 years, swimmers had a 50% lower risk of death than runners and walkers, according to the results. Source: Swimming and All-Cause Mortality Risk Compared With Running, Walking, and Sedentary Habits in Men
3. Open water swimming reduces stress and increases levels of “happy hormones”. Czech scientists found that immersion in cold water stimulates the production of dopamine, while American scientists found beta-endorphin and norepinephrine, which are responsible for feeling good, feeling energized and improving mood. Sources: Adapted Cold Shower as a Potential Treatment for Depression, Human Physiological Responses to Immersion Into Water of Different Temperatures

1. 2.5 hours of moderate-intensity exercise per week reduces the risk of death from any cause by 42%, cardiovascular disease by 30%, and cancer by 11%. Source: Physical activity trajectories and mortality: population based cohort study
2. The recommended 2.5 hours of moderate exercise per week reduced the risk of death in the elderly by 57%. And even 15 minutes of physical activity had a positive effect on health – such activity reduced the risk by 22%. Source: Even a low-dose of moderate-to-vigorous physical activity reduces mortality by 22% in adults aged ≥60 years: a systematic review and meta-analysis
3. The World Health Organization recommends devoting at least 150 minutes to moderate-intensity physical activity. Source: ВОЗ
4. The study found that the amount of respite correlated with the risk of premature death. Every additional 10% of respite care increased the risk of dying by 49%. Source: Association of Total Daily Physical Activity and Fragmented Physical Activity With Mortality in Older Adults
5. Yoga and endurance training reduce resting heart rate in both men and women. Source: Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies
6. Regular endurance training lowers your resting heart rate. Source: Effects of endurance training on resting and post-exercise cardiac autonomic control

1. Sex in old age saves from chronic diseases. Sexually active retirees are generally healthier and happier than their peers who rarely practice sex. Source: Sexual Activity is Associated with Greater Enjoyment of Life in Older Adults
2. Weekly sexual activity in women reduces the likelihood of menopause by 28% and monthly sexual activity reduces the likelihood of menopause by 19%. Source: Sexual frequency is associated with age of natural menopause: results from the Study of Women’s Health Across the Nation
3. Sexual activity improves symptoms of Parkinson’s disease. Men are less likely to experience GI problems, apathy and depression, and noticeable improvements in motor function. Source: The PRIAMO study: active sexual life is associated with better motor and non‐motor outcomes in men with early Parkinson’s disease

1. Transcranial magnetic stimulation improves motor function in patients with Parkinson’s disease. Source: Effects of repetitive transcranial magnetic stimulation on motor symptoms in Parkinson disease: a systematic review and meta-analysis
2. Transcranial magnetic stimulation alleviates symptoms of depression. Source: The NeuroStar TMS device: conducting the FDA approved protocol for treatment of depression
3. Transcranial magnetic stimulation reduces food cravings and, in addition to physical activity, helps in weight loss. Source: Weight loss induced by deep transcranial magnetic stimulation in obesity: A randomized, double-blind, sham-controlled study
4. Transcranial magnetic stimulation improves cognitive skills in Alzheimer’s disease. Source: Transcranial magnetic stimulation improves naming in Alzheimer disease patients at different stages of cognitive decline

Proust phenomenon is a term that describes the phenomenon of memories being triggered by odors. In clinical cases, specialists give the patient to smell certain odors that awaken certain emotions and evoke different memories. This method allows you to mentally go back in time and recall events in a more vivid and detailed way. This can be an effective training for cognitive disorders, especially in the case of memory impairment in dementia.

1. Food odors evoke detail-rich memories and vivid emotional experiences, which are typically enjoyed by elderly patients suffering from age-related memory decline. In the study, participants who received odor stimuli were able to recall events of their youth in greater detail and take a mental journey back in time. Source: “It took me back 25 years in one bound”: self-generated flavor-based cues for self-defining memories in later life
2. Self-defining memories are decisive emotional events that encompass the most important issues in life. Such memories play a key role in developing and maintaining a sense of self (moral and physical), especially in old age. Source: Exploring Self-Defining Memories in Old Age and their Digital Cues
3. Odors can serve as a powerful cue for memories. In a study, patients with Alzheimer’s disease were able to better recall autobiographical events and emotional experiences through smells and musical stimuli. These cues helped them take a mental journey through time. The conclusions of the study are that olfactory cues may serve as a useful tool to stimulate autobiographical memory, at least in the mild stage of the disease. Source: From Nose to Memory: The Involuntary Nature of Odor-evoked Autobiographical Memories in Alzheimer’s Disease

1. Sensory deprivation sessions reduce anxiety and depression scores. Source: Examining the short-term anxiolytic and antidepressant effect of Floatation-REST
2. Sensory deprivation sessions help anxiety disorder by reducing symptoms of depression, sleep problems, irritability and fatigue. Source: Promising effects of treatment with flotation-REST (restricted environmental stimulation technique) as an intervention for generalized anxiety disorder (GAD): a randomized controlled pilot trial

1. Aromatherapy with essential oils from plants of the nightshade family has a neuroprotective effect in Alzheimer’s disease. The common components of these oils have antioxidant effects, in may also improve memory and learning functions in patients. Source: Essential oils and functional herbs for healthy aging
2. Lavender and melissa essential oils improve cognitive function in seniors with Alzheimer’s, regulate emotions, and reduce aggressive behavior. Sources: The effect of lavender aromatherapy on cognitive function, emotion, and aggressive behavior of elderly with dementia; A randomised controlled trial of Lavender (Lavandula Angustifolia) and Lemon Balm (Melissa Officinalis) essential oils for the treatment of agitated behaviour in older people with and without dementia
3. Aromatherapy massage with lavender essential oil reduces levels of anxiety and depression, and improves heart function. Source: Effect of aromatherapy massage on anxiety, depression, and physiologic parameters in older patients with the acute coronary syndrome: A randomized clinical trial

1. Immersion in cold water improves overall health. Source: Winter swimming improves general well-being
2. Cold water immersion improves muscle recovery. Source: Influence of postexercise cooling on muscle oxygenation and blood volume changes
3. Cold is an effective method of activating brown adipose tissue, increasing glucose breakdown, insulin sensitivity and lipid metabolism. Source: Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity

1. Transcranial photobiomodulation with red and infrared light improves sleep and PTSD symptoms. Source: Significant Improvements in Cognitive Performance Post-Transcranial, Red/Near-Infrared Light-Emitting Diode Treatments in Chronic, Mild Traumatic Brain Injury: Open-Protocol Study
2. Photobiomodulation improves cognitive function in mild to moderately severe dementia, improves sleep, and reduces anger and anxiety. Source: Significant Improvement in Cognition in Mild to Moderately Severe Dementia Cases Treated with Transcranial Plus Intranasal Photobiomodulation: Case Series Report
3. Transcranial photobiomodulation improves symptoms of depression and anxiety and increases regional blood flow in the frontal area of the brain. Source: Psychological benefits 2 and 4 weeks after a single treatment with near infrared light to the forehead: a pilot study of 10 patients with major depression and anxiety
4. Photobiomodulation of the brain improves symptoms of Alzheimer’s disease, increases cerebral blood flow and connectivity between certain areas. Source: Effects of Home Photobiomodulation Treatments on Cognitive and Behavioral Function, Cerebral Perfusion, and Resting-State Functional Connectivity in Patients with Dementia: A Pilot Trial
5. Transcranial photobiomodulation improves memory, attention and mood in healthy patients and patients with neurology. Source: Photobiomodulation using low-level laser therapy (LLLT) for patients with chronic traumatic brain injury: a randomized controlled trial study protocol
6. Transcranial photobiomodulation with pulsed light may improve cognitive function and blood flow to the brain. Source: Pulsed Transcranial Red/Near-Infrared Light Therapy Using Light-Emitting Diodes Improves Cerebral Blood Flow and Cognitive Function in Veterans with Chronic Traumatic Brain Injury: A Case Series
7. Photobiomodulation of the brain improves symptoms of headaches, sleep disturbances, improves cognitive function and mood, relieves anxiety and irritability. Infrared radiation can safely and effectively treat chronic symptoms of brain injury. Symptoms of PTSD, anxiety and/or depression are also significantly improved. Source: Treatments for traumatic brain injury with emphasis on transcranial near-infrared laser phototherapy
8. Transcranial photobiomodulation increases cerebral hemodynamics and human brain metabolism in vivo in both young and elderly subjects. Source: Transcranial Photobiomodulation (tPBM) With 1,064-nm Laser to Improve Cerebral Metabolism of the Human Brain In Vivo

1. Low-intensity transcranial ultrasound improves subjective mood after 10 and 40 minutes and slightly reduces pain sensation 40 minutes after exposure. Source:  Transcranial Ultrasound (TUS) Effects on Mental States: A Pilot Study
2. Low-intensity transcranial ultrasound improves cognitive performance as well as fine and gross motor performance. Source: Focused Transcranial Ultrasound for Treatment of Neurodegenerative Dementia
3. Transcranial focused ultrasound can be used for emotion regulation because it improves self-reported mood state. Source: Transcranial Focused Ultrasound to the Right Prefrontal Cortex Improves Mood and Alters Functional Connectivity in Humans

1. Stimulation with flickering light at 10 Hz reduces pain perception. Source: Alpha‐range visual and auditory stimulation reduces the perception of pain
2. Audiovisual stimulation with flickering light with frequencies ranging from 1 to 8 Hz reduces the severity of insomnia, improves sleep quality, and increases performance throughout the day. Source: Open-Loop Neurofeedback Audiovisual Stimulation: A Pilot Study of Its Potential for Sleep Induction in Older Adults
3. Audiovisual stimulation with flickering lights increases delta activity in the brain, which helps reduce insomnia. Source: Open-Loop Audiovisual Stimulation Induces Delta EEG Activity in Older Adults With Osteoarthritis Pain and Insomnia

1. Exposure to red and infrared light increases neuronal metabolism and stimulates anti-inflammatory, anti-apoptotic, antioxidant responses as well as neurogenesis and synaptogenesis. Source: Brain Photobiomodulation Therapy: a Narrative Review
2. Exposure to red light slows down photoaging of the skin. Source: The use of light-emitting diode therapy in the treatment of photoaged skin
3. Exposure to red light reduces the severity of wrinkles and increases skin elasticity. Source: A prospective, randomized, placebo-controlled, double-blinded, and split-face clinical study on LED phototherapy for skin rejuvenation: clinical, profilometric, histologic, ultrastructural, and biochemical evaluations and comparison of three different treatment settings

1. Blue light is calming after acute stress. Source: Blue lighting is scientifically proven to help us relax faster than white lighting after an argument
2. Red light makes it easier to fall asleep. Source: Sustained effects of prior red light on pupil diameter and vigilance during subsequent darkness
3. Light therapy, even at low doses, can improve symptoms of depression and reduce pain intensity in patients with chronic nonspecific back pain. Source: Short-term effects of bright light therapy in adults with chronic nonspecific back pain: a randomized controlled trial.
4. Bright light therapy, either alone or in combination with an antidepressant, can alleviate symptoms of depression. Source: Efficacy of Bright Light Treatment, Fluoxetine, and the Combination in Patients With Nonseasonal Major Depressive Disorder

1. Electrical stimulation of the vagus nerve restores balance to the nervous system and improves well-being in the elderly. Source: Effects of transcutaneous vagus nerve stimulation in individuals aged 55 years or above: potential benefits of daily stimulation

2. Facial electrical stimulation reduces the severity of wrinkles. Source: Consider of Micro-Current’s effect to variation of Facial Wrinkle trend, Randomized Clinical Trial Study

3. Electrical stimulation of cranial nerves reduces depression and anxiety. Source: A clinical trial of cranial electrotherapy stimulation for anxiety and comorbid depression

4. The FDA has approved an electrical stimulator to treat depression. Source: Cranial Electrotherapy Stimulator To Treat Depression

1. Electrical stimulation of the prefrontal cortex reduces depression. Source: Treatment of major depression with transcranial direct current stimulation
2. The Department of Health England’s National Institute for Health has recognized electrostimulation as safe and effective in treating depression. Source: Transcranial direct current stimulation (tDCS) for depression
3. Electrical stimulation of the prefrontal cortex improves cognitive function in patients with Alzheimer’s disease. Source: A double-blind randomized clinical trial on the efficacy of cortical direct current stimulation for the treatment of Alzheimer’s disease
4. Electrical stimulation of prefrontal cortex improves working memory in healthy subjects. Source: Anodal transcranial direct current stimulation of prefrontal cortex enhances working memory
5. The combined effects of transcranial magnetic and electrical stimulation may slow the progression of Parkinson’s disease. Source: Long term follow-up study of non-invasive brain stimulation (NBS) (rTMS and tDCS) in Parkinson’s disease (PD). Strong age-dependency in the effect of NBS.

1. Microfocused ultrasound improves skin elasticity on the face and neck. Source: Retrospective evaluation of micro-focused ultrasound for lifting and tightening the face and neck
2. Radiofrequency exposure reduces the severity of wrinkles and improves skin elasticity. Source: Fractional radiofrequency in the treatment of skin aging: an evidence-based treatment protocol
3. Shockwave therapy regenerates tissue in musculoskeletal diseases. Source: Extracorporeal shockwave therapy in musculoskeletal disorders

1. Regular use of a Finnish sauna protects the heart and prolongs life. Source: Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
2. Moderate or frequent sauna use is associated with a reduced risk of dementia and Alzheimer’s disease. Source: Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men
3. Sauna with dry hot air improves vascular function and can be used as a therapy for atherosclerosis. Source: Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors
4. Repeated sauna use normalizes HR and blood pressure and reduces body weight in obese men. Source: Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications

1. Observing nature and walking through digital landscapes in virtual reality helps reduce stress and anxiety levels. Sources: A tranquil virtual reality experience to reduce subjective stress among COVID-19 frontline healthcare workers; What is the best way of delivering virtual nature for improving mood? An experimental comparison of high definition TV, 360° video, and computer generated virtual reality
2. Virtual workouts (e.g., running, walking) improve physical and mental health almost as much as real ones. Source: Virtual training leads to physical, cognitive and neural benefits in healthy adults
3. Virtual reality reduces the need for sedation during surgery and labor, as well as pain and anxiety levels, by up to 50%. Sources: Virtual reality improves tolerance of anaesthesia procedures and reduces need for intravenous sedation by at least 50%; Virtual reality immersion compared to monitored anesthesia care for hand surgery: A randomized controlled trial; Virtual reality immersion compared to monitored anesthesia care for hand surgery: A randomized controlled trial; Virtual Reality Reduces Pain in Laboring Women: A Randomized Controlled Trial

1. The Ministry of Health of the Russian Federation recommends normobaric hypoxia to increase the body’s resistance to various pathogenic factors of the external and internal environment, as well as for the treatment of a number of diseases. Source: Министерство здравоохранения Российской Федерации
2. Hypoxic exposure is effective in treating cardiovascular diseases such as hypertension, coronary heart disease and chronic heart failure. Source: Intermittent hypoxia training as non-pharmacologic therapy for cardiovascular diseases: Practical analysis on methods and equipment
3. Exposure to hypoxia is effective for improving the general condition and activating the process of rejuvenation of the body of patients in the older age group, as well as for local correction of changes in the skin of the face and neck. Source: Применение интервального гипокси-гипероксического тренинга в эстетической медицине

1. Smiling helps reduce stress response and slow down heart rate, reduce blood pressure. Source: Grin and Bear It! Smiling Facilitates Stress Recovery
2. Smiling plays a crucial role in social interaction and maintains social ties. Sources: Smiles as Multipurpose Social Signals, The Importance and Psychology of Facial Expression

1. People with a good sense of humor and who can laugh are less susceptible to disease, and their life expectancy is on average 20% longer. Source: A 7-year prospective study of sense of humor and mortality in an adult county population: the HUNT-2 study.
2. A sense of humor softens the connection between stress events and psychological stress. Source: Humor Use Moderates the Relation of Stressful Life Events With Psychological Distress

1. People who accept their body, treat it positively and respect it, have a more stable psyche and higher life satisfaction. Source: Body appreciation around the world: Measurement invariance of the Body Appreciation Scale-2 (BAS-2) across 65 nations, 40 languages, gender identities, and age
2. Social anxiety based on the rejection of one’s own body image increases the risk of developing eating disorders (anorexia nervosa, bulimia). Source: Social physical anxiety and eating disorders: A systematic review and meta-analysis
3. The development of self-compassion has a positive effect on body image and life satisfaction. Source:
   Towards a Comprehensive Understanding of Body Image: Integrating Positive Body Image, Embodiment and Self-Compassion
4. People who exercise for the sake of health tend to have a more positive body image than those whose main goal is to improve their appearance. Source: Exercise motives and positive body image in physically active college women and men: Exploring an expanded acceptance model of intuitive eating

1. Critical thinking helps decision making in personal and professional areas. Source: Critical Thinking as a Qualified Decision Making Tool
2. Critical thinking allows you to effectively solve social, scientific and practical problems. In addition, it has a positive effect on academic progress. Source: The role of critical thinking skills and learning styles of university students in their academic performance
3. Individuals with superior critical thinking skills experienced fewer negative life events than people with lesser skills. For example, they were much less likely to have large amounts of credit card debt. Source: Halpern Critical Thinking Assessment Predicts Real-World Outcomes of Critical Thinking
4. Learning critical thinking improves tolerance of ambiguity and happiness in students. Source: The Effectiveness of Critical Thinking Training on the Happiness and Tolerance of Ambiguity in Medical Students

1. The position of an observer in everyday life reduces the level of social anxiety and stress, helps to regulate thoughts, feelings and behavior in difficult situations. Source: Self-Talk as a Regulatory Mechanism: How You Do It Matters
2. Seeing things from different points of view stimulates speed of thinking and creativity. Source: The effects of the six thinking hats and speed on creativity in brainstorming

1. Expressing gratitude promotes positive thinking and reduces stress levels. Source: Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life
2. Gratitude is an important component of mental health throughout life. It promotes mental well-being and greater life satisfaction. Source: Gratitude and well-being: a review and theoretical integration
3. Gratitude is associated with wisdom and a lower risk of mental disorders. Sources: Dimensions of religiosity and their relationship to lifetime psychiatric and substance use disorders; “Gratitude Is With Me All the Time”: How Gratitude Relates to Wisdom
4. Expressing gratitude — simply saying “thank you” — helps couples to protect themselves from the stress caused by ineffective arguing and financial strain, and improves relationship quality. Source: The protective effects of perceived gratitude and expressed gratitude for relationship quality among African American couples
5. Gratitude meditation promotes an individual’s mental well-being, improved emotion regulation, and self-motivation by increasing the functional connectivity of the default mode, emotion, and reward-motivation networks. Source: Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling
6. Writing thank you letters without sending them to the recipient is associated with improved psychological well-being. People who wrote such letters felt more appreciation, positive emotions, motivation, and connection with others than those who expressed gratitude in other ways. They felt more uplifted or inspired by the other person’s actions. Source: The role of actors, targets, and witnesses: Examining gratitude exchanges in a social context

1. A positive lifestyle affects life expectancy even more than conventional prevention activities. Positive people have lived 7.6 years longer than those who negatively perceived reality. Source: Longevity Increased by Positive Self-Perceptions of Aging
2. Optimistic men live 11% longer and women 15% longer. Source: Optimism is associated with exceptional longevity in 2 epidemiologic cohorts of men and women
3. Optimists live longer and suffer less pain than pessimists. Source: Optimists vs Pessimists: Survival Rate Among Medical Patients Over a 30-Year Period
4. Women who had a positive attitude died 36% less often than their colleagues with the most negative attitudes. Optimists were half as likely to have respiratory infections, 39% less likely to have a stroke, 38% less likely to have heart and lung disease, and 16% less likely to have cancer. Source: Optimism and Cause-Specific Mortality: A Prospective Cohort Study
5. Positive beliefs normalize pressure and protect against repeated strokes. Source: Positive Health Beliefs and Blood Pressure Reduction in the DESERVE Study

1. Having a goal in life can extend it. Sources: Purpose in Life as a Predictor of Mortality Across Adulthood, Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years
2. A sense of purpose in life is associated with lower morbidity, lower risk of disability, cognitive impairment, and longer life expectancy. Source: Purpose in Life Among Centenarian Offspring
3. Having a goal in life affects gene activity. Source: A functional genomic perspective on human well-being

1. Resting state activates the ventromedial prefrontal cortex and affects the autonomic nervous system, resulting in changes in heart rate variability. It helps you to reboot and restore your reserves, reduces stress and anxiety. Source: Self-referential reflective activity and its relationship with rest: a PET study
2. Siesta reduces coronary mortality. Source: Siesta in healthy adults and coronary mortality in the general population

1. Feeling your age affects life expectancy. Source: Feeling How Old I Am: Subjective Age Is Associated With Estimated Brain Age
2. Feeling 8-13 years older increases the risk of premature death by 18-25%. Source: Subjective Age and Mortality in Three Longitudinal Samples
3. Younger subjective age is associated with improved cognitive ability. Source: Subjective age and cognitive functioning: a 10-year prospective study

1. Negative news can be associated with increased anxiety, insomnia. Source: The psychological impact of negative TV news bulletins: The catastrophizing of personal worries 
2. According to American Psychological Association report, news causes stress in 56% of American adults. Source: APA Stress in America Survey: US at ‘Lowest Point We Can Remember;’ Future of Nation Most Commonly Reported Source of Stress 
3. Mass violence related news can trigger PTSD symptoms. Source: Media exposure to mass violence events can fuel a cycle of distress
4. WHO recommends minimizing consumption of news about COVID-19, which causes anxiety. Source: Mental health and psychosocial considerations during the COVID-19 outbreak

1. Thinking too much is harmful, because excessive brain activity can shorten lifespan. People with increased neuronal activity have low levels of the REST protein, which protects against the development of Alzheimer’s disease. Scientists say that the key to a longer life is a calm mind. Source: Regulation of lifespan by neural excitation and REST
2. Obsession and anger-provoking thoughts interfere with the blood pressure recovery. Source: The role of angry rumination and distraction in blood pressure recovery from emotional arousal
3. Excessive negative repetitive thinking and mentally reliving stressful situations are associated with a weaker immune response to influenza vaccination. Source: Caregiving, repetitive thought, and immune response to vaccination in older adults
4. People with a propensity for negatively valenced repetitive thought (recalling to mind, worring) have poorer mental, physical and cognitive health. Source: The Structure and Health Correlates of Trait Repetitive Thought in Older Adults
5. Mindful people have a less tendency to overthink and dwell on stressful thoughts. Such people have a higher level of well-being and health. Source: The impact of intensive mindfulness training on attentional control, cognitive style, and affect

1. Awe contributes to a sense of cohesion in social groups. Sources: The Social Effects of an Awesome Solar Eclipse, Awe, the small self, and prosocial behavior
2. 15-minute walks in pursuit of awe improve mood and enhance well-being in older people. Source: Big smile, small self: Awe walks promote prosocial positive emotions in older adults
3. Awe slows down the subjective perception of time and makes people prefer experiences over material goods. Source: Awe expands people’s perception of time, alters decision making, and enhances well-being
4. Awe has a general health-promoting effect on the mental and physical level. Source: Awe as a Pathway to Mental and Physical Health
5. Awe calms the sympathetic nervous system, reduces stress and facilitates life satisfaction. Source: Awe, daily stress, and elevated life satisfaction

1. The University of Georgia (USA) implemented a program aimed at increasing kindness, warmth, emotional and social support for adolescents. The telomeres of adolescents were measured at the beginning of the study and five years after its completion. It turned out that young people who completed the program had substantially the same telomere length, while those who did not participate had diminished telomere length, indicating faster biological aging. Thus, a program that promoted greater feelings of kindness, warmth, and support protected young people’s telomeres from the influence of various factors. Source: Prevention effects ameliorate the prospective association between nonsupportive parenting and diminished telomere length
2. Performing three gratuitous acts of kindness a week helps to eliminate anxiety and depression, increases life satisfaction. Source: Healing through helping: an experimental investigation of kindness, social activities, and reappraisal as well-being interventions
3. Volunteering is associated with a reduced risk of dementia, improved well-being and health, and reduced mortality. Source: The benefits associated with volunteering among seniors: a critical review and recommendations for future research
4. Experienced practitioners who performed Loving-Kindness Meditation for a total of 512 hours have longer telomeres than beginners and people who do practice meditation at all. Source: Loving-Kindness Meditation practice associated with longer telomeres in women
5. People who were making money donations had lower blood pressure. Source: Is spending money on others good for your heart?
6. People who donate money to help orphans perceive significantly less physical pain. Source: Altruistic behaviors relieve physical pain
7. Altruism can make a person happier. People who performed acts of kindness for 10 days had significantly increased level of happiness. Source: Acts of Kindness and Acts of Novelty Affect Life Satisfaction

1. Nostalgia sessions reduce loneliness, increase self-esteem, mood, and happiness. Source: Nostalgia: content, triggers, functions
2. Happy memories help reduce stress levels by 85%. Source: Reminiscing about positive memories buffers acute stress responses
3. Bright memories of the past can be a good resource for psychological health for elderly people with dementia. They increase the level of optimism, self-esteem, the sense of need for the world, the sense of the meaning of life. Source: Nostalgia as a psychological resource for people with dementia: A systematic review and meta-analysis of evidence of effectiveness from experimental studies

1. Waiting for a cure is already having a positive effect on the patient’s recovery. Source: Components of placebo effect: randomised controlled trial in patients with irritable bowel syndrome
2. Disease development is only 5-10% dependent on genetic factors. Source: Assessing the performance of genome-wide association studies for predicting disease risk

1. The placebo effect increased dopamine levels by 200% in Parkinson’s disease patients. Sources: Expectation and dopamine release: mechanism of the placebo effect in Parkinson’s disease, Great expectations: the placebo effect in Parkinson’s disease
2. Open-label placebo works effectively. Sources: Open-Label Placebo: Reflections on a Research Agenda, Open-Label Placebo Treatment for Cancer-Related Fatigue: A Randomized-Controlled Clinical Trial

1. Faith in science is associated with mental well-being: for example, with an increase in happiness and a
   stronger sense of the meaning of life. Source: Spirituality of Science: Implications for Meaning, Well-Being, and Learning
2. Faith in science helps to cope with stress and existential anxiety. Source: Scientific faith: Belief in science increases in the face of stress and existential anxiety
3. People who are confident in their beliefs (both those who believe in religion and those who follow science)
   have a high level of psychological well-being compared to those who doubt their principles. Source: Mental well-being in the religious and the non-religious: evidence for a curvilinear relationship

1. Reducing dietary calories by 25% and following this diet for 2 years reduced the weight of the subjects by 9.4 kg and energy consumption during sleep by 10%, which indicates a slowdown in metabolism. Source: Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging
2. Calorie restriction is recommended by the National Institute on Aging. Source: Calorie Restriction and Fasting Diets: What Do We Know?
3. Long periods of reduction in dietary calories without malnutrition improve risk factors associated with the pathophysiology of type 2 diabetes, cardiovascular diseases, cancer, and neurological disorders in humans. Source: Calorie restriction for enhanced longevity: The role of novel dietary strategies in the present obesogenic environment
4. Immersion in cold water improves the overall well-being. Source: Winter swimming improves general well-being
5. Cold adaptation has a positive effect on cardioprotective mechanisms. Source: Could human cold adaptation decrease the risk of cardiovascular disease?
6. Cold is an effective method to activate brown adipose tissue, increase glucose breakdown, insulin sensitivity and lipid metabolism. Source: Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity
7. The Ministry of Health of the Russian Federation recommends normobaric hypoxia to increase the body’s resistance to various pathogenic factors of the external and internal environment, as well as to treat a number of diseases. Source: Министерство здравоохранения Российской Федерации
8. Hypoxic effect is effective in the treatment of cardiovascular diseases such as hypertension, coronary heart disease and chronic heart failure. Source: Intermittent hypoxia training as non-pharmacologic therapy for cardiovascular diseases: Practical analysis on methods and equipment
9. Hypoxia effectively improves overall health status and activates the rejuvenation process in the body of patients in the older age group, and effectively corrects local changes in the skin of the face and neck. Source: Применение интервального гипокси-гипероксического тренинга в эстетической медицине
10. Mayo Clinic review on the use of biofeedback. Source: Biofeedback overview

1. Reducing dietary calories by 25% and following this dietary regimen for 2 years have led to subjects’ weight loss by 9.4 kg and decreased energy expenditure during sleep by 10%, indicating a metabolic slowing. Source: Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging
2. National Institute on Aging calorie restriction guidelines. Source: Calorie Restriction and Fasting Diets: What Do We Know?
3. Long periods of calorie restriction with no malnutrition improve risk factors associated with the pathophysiology of type 2 diabetes, cardiovascular disease, cancer, and neurological disorders in humans. Source: Calorie restriction for enhanced longevity: The role of novel dietary strategies in the present obesogenic environment
4. Controlled breathing can strengthen the immune system and improve energy metabolism. Source: Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways
5. Breathing exercises influence the activity of the parasympathetic and sympathetic nervous system. Source: Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system
6. Yoga practice involving breath holding induces the processes of body relaxation and stress reduction, and immerses a person into a meditative state. Source: Yoga breathing, meditation, and longevity
7. Pranayama yoga breathing exercises positively affect immune function, symptoms of hypertension, asthma, autonomic nervous system imbalance, and psychological or stress-related disorders. Source: How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing

1. A diet with flavonoids reduces the risk of dementia by up to four times. Source: Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias in the Framingham Offspring Cohort
2. Consumption of flavonoids is associated with a reduced risk of death from cardiovascular diseases. Source: Flavonoid Intake and Risk of CVD: A Systematic Review and Meta-Analysis of Prospective Cohort Studies
3. Catechin is an antioxidant that inhibits the growth of cancer cells. Sources: Antioxidants of the Beverage Tea in Promotion of Human Health, The antioxidant and pro-oxidant activities of green tea polyphenols: a role in cancer prevention*
4. Quercetin eliminates aging human endothelial cells, which can potentially be used in the treatment of cardiovascular diseases. Source: Quercetin: A Flavonol With Multifaceted Therapeutic Applications?
5. Resveratrol stimulates the production of the protein sirtuin-1 (SIRT1), called the “longevity gene”, protects the cardiovascular system due to its anti-inflammatory properties, reduces the risk of atherosclerosis, reduces platelet aggregation and myocardial fibrosis. Source: Induction of sirtuin-1 Signaling by Resveratrol Induces Human Chondrosarcoma Cell Apoptosis and Exhibits Antitumor Activity

1. Sulforaphane prevents the possibility of sudden death from cancer, inhibits the growth of tumor cells. Source: Sulforaphane induces apoptosis in T24 human urinary bladder cancer cells through a reactive oxygen species-mediated mitochondrial pathway: the involvement of endoplasmic reticulum stress and the Nrf2 signaling pathway
2. Sulforaphane is a powerful antioxidant and anti-inflammatory agent. Source: Sulforaphane – Role in Aging and Neurodegeneration

1. Probiotics intake helps regulate blood sugar levels and reduces cell resistance to insulin. Source: Probiotics for the treatment of type 2 diabetes: A review of randomized controlled trials
2. Normalizing the composition of the intestinal microbiota with probiotics helps to cope with obesity. Sources: Probiotics supplementation for the obesity management; A systematic review of animal studies and clinical trials, Oral administration of Bifidobacterium breve B-3 modifies metabolic functions in adults with obese tendencies in a randomised controlled trial
3. Probiotics intake helps slow down and block the processes resulting in early aging (impaired digestion and assimilation of macro-and microelements, immune suppression, inflammatory processes in the body, mutations leading to cancer, etc.). Source: The aging gut and the role of prebiotics, probiotics, and synbiotics: A review
4. Probiotics improve cognitive function in people with Alzheimer’s disease. Source: Probiotics improve cognition in Alzheimer’s patients
5. Taking probiotics reduces the risk of developing Parkinson’s disease and slows its progression. Source: Probiotics May Have Beneficial Effects in Parkinson’s Disease: In vitro Evidence
6. Probiotics suppress the formation of carcinogenic compounds in the intestine and help in preventing colon cancer. Source: Probiotics and Intestinal Microbiota: Implications in Colon Cancer Prevention

1. High levels of magnesium in the elderly are associated with a reduced risk of death from cardiovascular diseases. Source: Dietary magnesium intake is inversely associated with mortality in adults at high cardiovascular disease risk
2. Blood magnesium levels above 0.95 mmol / l are associated with a lower risk of all-cause mortality. Source: Optimal Dietary and Plasma Magnesium Statuses Depend on Dietary Quality for a Reduction in the Risk of All-Cause Mortality in Older Adults
3. Magnesium deficiency leads to increased insulin resistance and Type 2 Diabetes Mellitus. Source: Magnesium Metabolism in Type 2 Diabetes Mellitus, Metabolic Syndrome and Insulin Resistance

1. Moderate coffee intake reduces overall mortality and, in particular, mortality from cardiovascular diseases. Source: The Relationship of Coffee Consumption with Mortality
2. Study of 200,000 participants: one cup of coffee a day reduces the risk of death by 6%, two to three cups-by 8%, four to five cups — by 15%. Coffee consumption was associated with a reduced risk of death from heart disease, stroke, diabetes, neurological diseases, and suicide, but not from cancer. Source: Association of Coffee Consumption With Total and Cause-Specific Mortality in 3 Large Prospective Cohorts
3. Cocoa consumption reduces the risk of Alzheimer’s disease, improves memory, lowers blood pressure. Source: Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults

1. B6 deficiency is associated with hyperhomocysteinemia (homocysteine is one of the biomarkers of aging). Source: Pyridoxal-5′-phosphate Deficiency Is Associated With Hyperhomocysteinemia Regardless of Antioxidant, Thiamine, Riboflavin, Cobalamine, and Folate Status in Critically Ill Patients
2. Low folate levels in the body are associated with an increased risk of cancer. Source: Folate Status: Effects on Pathways of Colorectal Carcinogenesis
3. Vitamin B12 deficiency shortens life, leads to cognitive impairment, and can cause permanent brain damage and Alzheimer’s disease. Source: The Effect of Vitamin B12 Deficiency on Older Veterans and Its Relationship to Health

1. Vitamin D and omega-3 reduce the risk of death from cancer and heart attack, according to a meta-analysis involving 26,000 people. Source: Vitamin D and Fish Oil Show Promise in Prevention of Cancer Death and Heart Attacks
2. The world health organization recommends that you stay in the sun for 5-15 minutes in the summer two or three times a week to complete the body’s need for vitamin D. Source: WHO
3. Vitamin D improves well-being in people with Parkinson’s disease. Source: Relationship between 25‐Hydroxyvitamin D, bone density, and Parkinson’s disease symptoms
4. Muscle weakness in the elderly can be explained by vitamin D deficiency. Participants with low levels of vitamin D in the body were almost twice as likely to develop muscle weakness and three times as likely to develop disorders of the muscular system, compared to those whose vitamin levels were normal. Source: The Prevalence and Determinants of Vitamin D Status in Community-Dwelling Older Adults: Results from the English Longitudinal Study of Ageing (ELSA)
5. Omega-3 protects against heart disease without the risk of other diseases development. Source: Omega-3 Continues to Show Protection Against Heart Disease-Related Death, Without Prostate Cancer Risk

1. Fractal element contemplation reduces stress by 60%. Sources: Reduction of Physiological Stress Using Fractal Art and Architecture, Perceptual and Physiological Responses to Jackson Pollock’s Fractals

1. Attendance at art events can extend life by more than 30%. Source: The art of life and death: 14 year follow-up analyses of associations between arts engagement and mortality in the English Longitudinal Study of Ageing
2. Museum tours prevent Alzheimer’s development. Source: Cultural engagement and cognitive reserve: museum attendance and dementia incidence over a 10-year period
3. The more people become involved in art, the lower their risk of dying from various diseases, primarily cardiovascular diseases. Source: Engagement in cultural activities and cause-specific mortality: prospective cohort study
4. People who are actively involved in cultural events are much less likely to suffer from depression. Source: Cultural engagement and incident depression in older adults: evidence from the English Longitudinal Study of Ageing

1. Art activities in elderly people improve attention, physical performance, well-being, and mood. Source: Participatory Arts for Older Adults: A Review of Benefits and Challenges
2. Improv improves mental health and increases happiness. Source: Improv experience promotes divergent thinking, uncertainty tolerance, and affective well-being

1. Choir singing prolongs the life. Source: Choir singing improves health, happiness 
2. Group exercises on drum plants increase the activity of some immune cells. Source: Composite effects of group drumming music therapy on modulation of neuroendocrine-immune parameters in normal subjects
3. Music-making leads to modulation of immune response and mood improvement. Source: Recreational music-making modulates immunological responses and mood states in older adults

1. Art therapy improves attention, behavior, provides pleasure, improves mood and self-esteem, improves the quality of life of adults with dementia. Source: Art therapy for Alzheimer’s disease and other dementias
2. Art therapy supports the psychological health of a person: it regulates emotions, relieves stress, symptoms of depression and anxiety, helps to get rid of obsessive thoughts. Sources: Art therapy to reduce burnout in oncology and palliative care doctors: a pilot study, The Effects of Coloring on Anxiety, Mood, and Perseverance, The Effectiveness of Art Therapy for Anxiety in Adult Women: A Randomized Controlled Trial

1. Sounds from tropical rainforests containing inaudible high-frequency components above 22 kHz are a potential therapy for dementia patients. Source: Non-pharmacological therapy for behavior and psychological symptoms of dementia (BPSD) utilizing the hypersonic effect: A pilot study
2. Gamelan – the Bali, extremely rich in inaudible high-frequency components over 22 kHz, improves markers of neuronal activity. Source: Inaudible high-frequency sounds affect brain activity: hypersonic effect

1. Music therapy in addition to other rehabilitation methods promotes rapid recovery after a stroke and improves well being. Source: Neurologic music therapy in multidisciplinary acute stroke rehabilitation: Could it be feasible and helpful?
2. Listening to music for 30 minutes a day helps you recover from a heart attack. Source: Consumer Research Explores CVD in Women, AFib and Cancer, Music Therapy, and More
3. Listening to music promotes neurogenesis. Source: Music facilitate the neurogenesis, regeneration and repair of neurons
4. Listening to music increases dopamine release, which increases the transmission of nerve impulses between neurons. Source: Anatomically distinct dopamine release during anticipation and experience of peak emotion to music
5. Listening to music can have beneficial effects on blood pressure, heart rate, respiratory rate, anxiety, and pain in people with coronary heart disease. Source: Music for stress and anxiety reduction in coronary heart disease patients
6. Listening to music is effective for treating depression and is associated with improved mood. Source: Music therapy for depression
7. Classical music helps to lengthen telomeres. Source: Психологические аспекты культурного наследия и их молекулярно-биологические корреляты: новые данные
8. Listening to classical music has a positive effect on the levels of biomarkers of aging, and their changes are associated with improved cognitive ability, sleep, mood, and quality of life. Source: Effects of Meditation and Music-Listening on Blood Biomarkers of Cellular Aging and Alzheimer’s Disease in Adults with Subjective Cognitive Decline: An Exploratory Randomized Clinical Trial

1. Even 5.5 minutes of listening to the sounds of nature contribute to relaxation and good health (increase the activity of the parasympathetic nervous system). Source: Mind-wandering and alterations to default mode network connectivity when listening to naturalistic versus artificial sounds
2. Sounds of nature (murmur of a stream, sea expanses) affect the heart rate, transferring the system to a less energy-consuming level of regulation. Source: Эффекты аудиостимуляции в виде звуков природы на регуляцию сердечного ритма 
3. Sounds of nature (water, waves) control pain in patients with fibromyalgia. Source: Effects of music on pain in patients with fibromyalgia

1. The Delta wave range of binaural rhythms reduces anxiety after stimulation by 26.3%. Source: A prospective, randomised, controlled study examining binaural beat audio and pre-operative anxiety in patients undergoing general anaesthesia for day case surgery
2. The binaural rhythm of 10 Hz for 20 minutes reduces the level of anxiety. Source: Original sound compositions reduce anxiety in emergency department patients: a randomised controlled trial
3. Binaural beats with Delta wave for 30 minutes daily for 60 days significantly reduce the anxiety index. Source: Binaural beat technology in humans: a pilot study to assess psychologic and physiologic effects
4. The binaural rhythm of 14 Hz has a positive effect on markers of neuronal activity in people with Parkinson’s disease. Source: Short-Term Effects of Binaural Beats on EEG Power, Functional Connectivity, Cognition, Gait and Anxiety in Parkinson’s Disease

1. White noise can be used to minimize insomnia. Source: Effect of background noise on sleep quality
2. White noise has a positive effect on the psychological state of elderly people with dementia. Source: The Effects of White Noise on Agitated Behaviors, Mental Status, and Activities of Daily Living in Older Adults With Dementia

1. Rental housing associated with frequent late payments and exposure to unfavorable environments can negatively affect the rate of human biological aging, accelerating the process. Compared to owners living in their own homes, renters experience faster cumulative damage to body tissues and cells, regardless of actual age. But fortunately, the effect is reversible – with better housing policies. Source: Are housing circumstances associated with faster epigenetic ageing?
2. People living in rental housing have higher levels of CRP (CRP, a biomarker of infection, inflammation and tissue damage) than those living in their own homes. That said, given the levels of the biomarker, having a mortgage is better than rented housing, and living in a detached home is healthier than living in an apartment. Source: Housing and health: new evidence using biomarker data
3. Lack of housing or poor quality housing can have a negative impact on a person’s health and wellbeing. In turn, positive rental experiences, quality housing and social support have a positive impact on tenants’ health. Source: Housing as a social determinant of health and wellbeing: developing an empirically-informed realist theoretical framework

1. Living in an area with polluted air reduces life expectancy by three years. Source: Loss of life expectancy from air pollution compared to other risk factors: a worldwide perspective
2. Even a low air pollution level of 2.5 μm adversely affects the genes, namely, increases the expression of six genes responsible for the development of dangerous diseases. Source: Candidate gene expression in response to low-level air pollution
3. Five years of life in an area with high air pollution levels increase the risk of dementia by 50%. Source: Association Between Cardiovascular Disease and Long-term Exposure to Air Pollution With the Risk of Dementia
4. Harmful particles from tobacco smoke settle on the surface and are released into the environment for a long time to come. Source: Human transport of thirdhand tobacco smoke: A prominent source of hazardous air pollutants into indoor nonsmoking environments

1. The more green spaces there are near the houses of the citizens, the more chances they have to live a long and healthy life. And if 500 meters away from home to plant two percent more trees, the risk of premature death of the inhabitants of this house will decrease by 4%. Source: Green spaces and mortality: a systematic review and meta-analysis of cohort studies

1. Women (especially those who are obese) living in urban areas with a high degree of fitness for pedestrians
   are less likely to develop cancer (for example, breast, endometrial and ovarian cancers, as well as multiple
   myeloma). Source: Long-Term Exposure to Walkable Residential Neighborhoods and Risk of Obesity-Related Cancer in the New York University Women’s Health Study (NYUWHS)
2. Chronic lack of daily recreational physical activity (for example, walking in the city or park) increases the
   risk of developing epithelial ovarian cancer in women. Source: Chronic Recreational Physical Inactivity and Epithelial Ovarian Cancer Risk: Evidence from the Ovarian Cancer Association Consortium
3. The high density of public transport stops in the vicinity encourages elderly people to walk (to stops),
   favorably affecting the implementation of the daily physical activity plan. Source: Public transit stop density is associated with walking for exercise among a national sample of older adults
4. Living in a disadvantaged area can adversely change the microstructure of the brain. Source: Establishing a
   link between disadvantaged areas and the microstructure of the cerebral cortex by body mass index Source:
   Mediation of the association between disadvantaged neighborhoods and cortical microstructure by body mass index Источник: Mediation of the association between disadvantaged neighborhoods and cortical microstructure by body mass index

1. Drastic temperature changes are associated with higher mortality from all causes. Inappropriate increases in ambient temperature lead to higher risk of death from respiratory, cardiovascular diseases, diabetes in elderly people. Source: Temperature effects on health – current findings and future implications

1. Living near the road increases the risk of neurodegenerative diseases. Source: Road proximity, air pollution, noise, green space and neurologic disease incidence: a population-based cohort study
2. Prolonged exposure to environmental noise causes damage to blood vessels and cardiovascular diseases. Every 5 dB of noise increases the risk of an attack by 34%. Source: A neurobiological mechanism linking transportation noise to cardiovascular disease in humans

1. A meta-analysis of studies has shown that the adult mortality rate in urban areas is steadily declining compared to rural areas. Source: Comparing Indigenous Mortality Across Urban, Rural and Very Remote Areas: A Systematic Review and Meta-Analysis

1. Those who live 1 km from the sea coast have better health and quality of life than those who live further than 50 km. People living near the sea suffer less from stress, anxiety, and depression. Source: Coastal proximity and mental health among urban adults in England: The moderating effect of household income

1. Slow breathing improves human cardiac, autonomic, respiratory and cognitive functions. Sources: The physiological effects of slow breathing in the healthy human, Effects of Various Prāṇāyāma on Cardiovascular and Autonomic Variables, Effects of yogic breath regulation: A narrative review of scientific evidence
2. Diaphragmatic respiration activates the parasympathetic nervous system and improves heart function. Source: Diaphragmatic Breathing Exercises and Your Vagus Nerve
3. Diaphragmatic breathing lowers cortisol levels, reduces the stress response and improves attentiveness. Source: The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
4. In practitioners of Sudarshan Kriya, oxidative stress is slowing down. Source: Sudarshan Kriya practitioners exhibit better antioxidant status and lower blood lactate levels
5. Sudarshan Kriya improves immunity, antioxidant and hormonal status, brain function. Source: Rhythmic breathing: immunological, biochemical, and physiological effects on health

1. Breath hold reduces acute pain. Source: Breath-Holding During Exhalation as a Simple Manipulation to Reduce Pain Perception
2. Pranayama with intermittent breath reduces anxiety, improves attention and enhances psychological well-being. Source: Additional Practice of Yoga Breathing With Intermittent Breath Holding Enhances Psychological Functions in Yoga Practitioners: A Randomized Controlled Trial

1. Nasal breathing develops the sense of smell, as well as the ability to recognize and remember both good and
   bad odors in the environment, which has a positive effect on memory in general. Source: Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function
2. Breathing through the nose warms and humidifies the air, which allows it to penetrate deeper into the
   respiratory tract. This improves the function of gas exchange in the lungs. Source: Observations on the ability of the nose to warm and humidify inspired air
3. Nasal breathing increases air flow resistance by about 50%, which stimulates the diaphragm. Source: An assessment of nasal functions in control of breathing
4. Nasal lavage increases the effectiveness of therapy and prevention of diseases of the upper respiratory tract.
   Source: Saline Nasal Irrigation for Upper Respiratory Conditions

1. It is enough to sleep only once or twice a week during the day to halve the risk of heart disease. A day’s sleep three or more times a week does not have a positive effect on your health. Source: Association of napping with incident cardiovascular events in a prospective cohort study

1. The later you go to sleep, the higher the mortality from all reasons. Source: Associations Between Chronotype, Morbidity and Mortality in the UK Biobank Cohort
2. Sleeping less than six hours triples the risk of death. Source: Interplay of Objective Sleep Duration and Cardiovascular and Cerebrovascular Diseases on Cause‐Specific Mortality
3. Sleep deprivation increases the risk of Alzheimer’s disease. Sources: A soluble phosphorylated tau signature links tau, amyloid and the evolution of stages of dominantly inherited Alzheimer’s disease, Sleep Deprivation Affects Tau Phosphorylation in Human Cerebrospinal Fluid
4. A study among elderly found that two hours of bright light during the day increased sleep efficiency by 80%. Source: Bright Light Treatment Improves Sleep in Institutionalised Elderly–An Open Trial
5. Undue light during sleep disrupts circadian rhythms and increases the risk of cardiovascular disease. Source: Indoor light pollution and progression of carotid atherosclerosis: A longitudinal study of the HEIJO-KYO cohort

1. Lowering the temperature in the room improves sleep, and the noise effects change the number of sleep stages. Source: Relative and Combined Effects of Heat and Noise Exposure on Sleep in Humans
2. Changes in indoor temperature affect sleep stages in older men. Source: Effects of mild heat exposure on sleep stages and body temperature in older men
3. Medium hardness mattress is best for the spine. Source: Effect of Different Mattress Designs on Promoting Sleep Quality, Pain Reduction, and Spinal Alignment

1. People of the evening chronotype, the so-called “owls”, that is, those who are used to going to bed late and
   waking up, have a 19% increased probability of developing type 2 diabetes mellitus. Source: Chronotype, Unhealthy Lifestyle, and Diabetes Risk in Middle-Aged U.S. Women
2. People who go to bed after midnight every day are 25% more likely to develop heart problems, and those
   who go to bed before 22:00 are 24% more likely (compared with those who fall asleep from 22:00 to 23:00). Going to bed between 23:00 and 0:00 is associated with a 12% increased risk of developing cardiovascular diseases. Source: Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study
3. People with the evening chronotype (“owls”) are more likely to develop depression, anxiety and poor sleep
   quality than those with the morning chronotype (“larks”). In addition, people who go to bed late feel less
   social support than others. Source: Mindful larks and lonely owls: The relationship between chronotype, mental health, sleep quality, and social support in young adults