In this episode I look at a huge study from the USA which looked at over 700,000 people to find which habits lead others to increased lifespan.

I discuss the limitations of the study but also some universal habits we could all potentially benefit from.

The study: https://www.sciencedirect.com/science/article/pii/S000291652366280X?via%3Dihub

Study summary: https://pubmed.ncbi.nlm.nih.gov/38065710/

Exercise benefits: https://www.healthline.com/nutrition/10-benefits-of-exercise

All Trials (Ben Goldacre): https://www.alltrials.net/

The latest on the opioid crisis: https://www.bbc.co.uk/news/world-us-canada-65764307. (The dramatisations of this story, Painkiller and Dopesick are both available to watch on Netflix)

What is an observational study?: https://www.mrcctu.ucl.ac.uk/patients-public/about-clinical-trials/what-is-an-observational-study/

O Sleep (by Handel): https://www.youtube.com/watch?v=kJr5Uvi7fM4

Plant-based diets: https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00877-2

A framework to help create or break habits:

https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions

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This year instead of wanting to take on new habits and do more I want to let go of things that are holding me back. In true Health Fix style it’s all about Too Little vs Too Much and I am shedding the too much bits!

Toxic behaviours by others, phones in the morning, all or nothing and forgiveness all feature.

Links:

Marie Kondo and KonMari: https://konmari.com/

Boundary setting: https://psychcentral.com/relationships/what-are-personal-boundaries-how-do-i-get-some

Forgiveness vs moving on: https://www.psychologytoday.com/gb/blog/the-forgiving-life/201809/is-there-difference-between-forgiving-and-moving

Comparisons with others: https://www.psychologytoday.com/gb/articles/201711/the-comparison-trap

Changing an all or nothing mindset: https://chadd.org/adhd-weekly/replace-an-all-or-nothing-mindset-with-balanced-thinking/

Phone use in the morning: https://www.fielding.edu/how-morning-phone-habits-shape-productivity-and-well-being/#

BUY THE HEALTH FIX PAPERBACK NOW: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

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There is consensus on how reflection is good for mental health as well as productivity but how can we easily make time for it on the modern world?

In this episode at this reflective time of year I look at how we might be able to do it little and often.

The power of self-reflection: https://hbr.org/2022/03/dont-underestimate-the-power-of-self-reflection

Journalling benefits: https://psychcentral.com/lib/the-health-benefits-of-journaling

Reflection and productivity: https://www.library.hbs.edu/working-knowledge/the-pause-that-brings-peace-and-productivity

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