Here are the main studies mentioned in the book by chapter.
7 reasons why writing is great for your health
Emmons RA, and McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol. United States; 2003;84(2):377-89
Wood AM, Joseph S, Lloyd J, Atkins S. Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res 2009, Jan;66(1):43-8
Kini P, Wong J, McInnis S, Gabana N, and Brown JW. The effects of gratitude expression on neural activity. Neuroimage. 2016;128:1-10
1.2 Back, neck and shoulder pain
Chen SM, Liu MF, Cook J, Bass S, Lo SK. Sedentary lifestyle as a risk factor for low back pain: A systematic review. Int Arch Occup Environ Health 2009, Jul;82(7):797-806
del Pozo-Cruz B, Gusi N, Adsuar JC, del Pozo-Cruz J, Parraca JA, Hernandez-Mocholí M. Musculoskeletal fitness and health-related quality of life characteristics among sedentary office workers affected by sub-acute, non-specific low back pain: A cross-sectional study. Physiotherapy 2013, Sep;99(3):194-200
Sihawong R, Sitthipornvorakul E, Paksaichol A, Janwantanakul P. Predictors for chronic neck and low back pain in office workers: A 1-year prospective cohort study. J Occup Health 2016;58(1):16-24
Steffens D, Maher CG, Pereira LS, Stevens ML, Oliveira VC, Chapple M, et al. Prevention of low back pain: A systematic review and meta-analysis. JAMA Intern Med 2016, Feb;176(2):199-208
O'Sullivan K, O'Keeffe M, O'Sullivan L, O'Sullivan P, Dankaerts W. The effect of dynamic sitting on the prevention and management of low back pain and low back discomfort: A systematic review. Ergonomics 2012;55(8):898-908
1.4 Repetitive Strain Injury (RSI)
van Tulder M, Malmivaara A, Koes B. Repetitive strain injury. Lancet 2007, May 26;369(9575):1815-22
Brooks P. Repetitive strain injury. BMJ 1993, Nov 20;307(6915):1298
Jacobs K, Foley G, Punnett L, Hall V, Gore R, Brownson E, et al. University students' notebook computer use: Lessons learned using e-diaries to report musculoskeletal discomfort. Ergonomics 2011, Feb;54(2):206-19
1.5 Writing with chronic pain
Ballantyne JC, Kalso E, Stannard C. WHO analgesic ladder: a good concept gone astray. BMJ 2016:i20–2
Centers for Disease Control and Prevention. Further information on opioid-related deaths in the USA. https://www.cdc.gov/drugoverdose/data/overdose.html
Williams AC de C, Eccleston C, Morley S. Psychological therapies for the management of chronic pain (excluding headache) in adults. Cochrane Database of Systematic Reviews 2012, Issue 11. Art. No.: CD007407
Geneen LJ, Moore RA, Clarke C, Martin D, Colvin LA, Smith BH. Physical activity and exercise for chronic pain in adults: An overview of cochrane reviews. Cochrane Database Syst Rev 2017;4:CD011279
1.6 Sedentary life and inactivity
Diaz KM, Howard VJ, Hutto B, Colabianchi N, Vena JE, Safford MM, et al. Patterns of sedentary behavior and mortality in U.S. Middle-Aged and older adults: A national cohort study. Ann Intern Med 2017, Sep 12
Lear SA, Hu W, Rangarajan S, Gasevic D, Leong D, Iqbal R, et al. The effect of physical activity on mortality and cardiovascular disease in 130 000 people from 17 high-income, middle-income, and low-income countries: The PURE study. Lancet 2017, Sep 21
Hagger-Johnson G, Gow AJ, Burley V, Greenwood D, Cade JE. Sitting time, fidgeting, and all-cause mortality in the UK women's cohort study. Am J Prev Med 2016, Feb;50(2):154-60
Pulsford RM, Stamatakis E, Britton AR, Brunner EJ, Hillsdon M. Associations of sitting behaviours with all-cause mortality over a 16-year follow-up: The Whitehall II study. Int J Epidemiol 2015, Dec;44(6):1909-16
Biddle SJ, Bennie JA, Bauman AE, Chau JY, Dunstan D, Owen N, et al. Too much sitting and all-cause mortality: Is there a causal link? BMC Public Health 2016, Jul 26;16:635
Baddeley B, Sornalingam S, Cooper M. Sitting is the new smoking: Where do we stand? Br J Gen Pract 2016, May;66(646):258
1.7 Sleep problems and insomnia
Winkelman JW. Clinical practice. Insomnia disorder. N Engl J Med 2015, Oct 8;373(15):1437-44
Buysse DJ. Insomnia. JAMA 2013, Feb 20;309(7):706-16
Bermudez EB, Klerman EB, Czeisler CA, Cohen DA, Wyatt JK, Phillips AJ. Prediction of vigilant attention and cognitive performance using self-reported alertness, circadian phase, hours since awakening, and accumulated sleep loss. PLOS One 2016;11(3):e0151770
Palagini L, Bruno RM, Gemignani A, Baglioni C, Ghiadoni L, Riemann D. Sleep loss and hypertension: A systematic review. Curr Pharm Des 2013;19(13):2409-19
Vyas MV, Garg AX, Iansavichus AV, Costella J, Donner A, Laugsand LE, et al. Shift work and vascular events: Systematic review and meta-analysis. BMJ 2012, Jul 26;345:e4800
Philip P, Sagaspe P, Moore N, Taillard J, Charles A, Guilleminault C, Bioulac B. Fatigue, sleep restriction and driving performance. Accid Anal Prev 2005, May;37(3):473-8
Lin X, Chen W, Wei F, Ying M, Wei W, Xie X. Night-shift work increases morbidity of breast cancer and all-cause mortality: A meta-analysis of 16 prospective cohort studies. Sleep Med 2015, Nov;16(11):1381-7
Killgore WD. Effects of sleep deprivation on cognition. Prog Brain Res 2010;185:105-29
1.8 Eye strain, headaches and migraine
Bergqvist UO, Knave BG. Eye discomfort and work with visual display terminals. Scand J Work Environ Health 1994, Feb;20(1):27-33
Porcar, E., Pons, A.M. & Lorente, A. Visual and ocular effects from the use of flat-panel displays, Int J Ophthalmol 2016, 9(6): 881-5
Shantakumari, N., Eldeeb, R., Sreedharan, J. & Gopal, K. Computer use and vision-related problems among university students in Ajman, United Arab Emirate. Ann Med Health Sci Res 2014, 4(2):258-63
Montagni I, Guichard E, Carpenet C, Tzourio C, Kurth T. Screen time exposure and reporting of headaches in young adults: A cross-sectional study. Cephalalgia 2015, Dec 2
Malkki H. Migraine: Long screen time exposure could increase the risk of migraine. Nature Reviews Neurology 2015, Dec 18;12(1)
1.10 Loneliness and isolation
Holt-Lunstad J, Smith TB, Layton JB. Social relationships and mortality risk: A meta-analytic review. PLOS Med 2010, Jul 27;7(7):e1000316
Gerst-Emerson K, Jayawardhana J. Loneliness as a public health issue: The impact of loneliness on health care utilization among older adults. Am J Public Health 2015, May;105(5):1013-9
Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D. Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspect Psychol Sci 2015, Mar;10(2):227-37
Belojevic G, Slepcevic V, JakovljevicC B. Mental performance in noise: The role of introversion. Journal of Environmental Psychology 2001, Jun;21(2):209-13
Shettar M, Karkal R, Kakunje A, Mendonsa RD, Chandran VM. Facebook addiction and loneliness in the post-graduate students of a university in southern India. Int J Soc Psychiatry 2017, Jun;63(4):325-9
1.11 Weight gain and weight loss
Caballero B. The global epidemic of obesity: An overview. Epidemiologic Reviews 2007, Jan;29(1):1-5
Swinburn BA, Sacks G, Hall KD, et al. The global obesity pandemic: shaped by global drivers and local environments. Lancet 2011, Aug 27;378(9793):804-14
Royal Society for Public Health. Size Matters: The impact of upselling on weight gain. London: 2017
Centers for Disease Control and Prevention. Further information on diabetes prevalence in the USA. https://www.cdc.gov/diabetes/basics/diabetes.html
1.14 Digestive issues and IBS
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, and Gearry RB. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. New Zealand; 2016;9:131-42
Zhang Y, Li L, Guo C, et al. BMC Gastroenterol 2016 June 13;16(1);62. Effects of probiotic type, dose and treatment duration on irritable bowel syndrome diagnosed by Rome III criteria: a meta-analysis
Kings College London information on the low FODMAP diet. https://www.kcl.ac.uk/lsm/research/divisions/dns/projects/fodmaps/faq.aspx
Monash University FODMAP https://www.monashfodmap.com/
1.15 Mood and mental health
Stathopoulou G, Powers MB, Berry AC, Smits JAJ, Otto MW. Exercise interventions for mental health: A quantitative and qualitative review. Clinical Psychology: Science and Practice 2006, May;13(2):179-93
Bize R, Johnson JA, Plotnikoff RC. Physical activity level and health-related quality of life in the general adult population: A systematic review. Prev Med 2007, Dec;45(6):401-15
Jayakody K, Gunadasa S, Hosker C. Exercise for anxiety disorders: Systematic review. Br J Sports Med 2014, Feb;48(3):187-96
Herring MP, Jacob ML, Suveg C, Dishman RK, O'Connor PJ. Feasibility of exercise training for the short-term treatment of generalized anxiety disorder: A randomized controlled trial. Psychother Psychosom 2012;81(1):21-8
Cramer H, Lauche R, Langhorst J, Dobos G. Yoga for depression: a systematic review and meta-analysis. Depression and Anxiety 2013, Nov;30(11):1068-83
Cramer H, Anheyer D, Lauche R, Dobos G. A systematic review of yoga for major depressive disorder. J Affect Disord 2017, Apr 15;213:70-7
1.18 Alcohol
Ludwig AM. Alcohol input and creative output. Br J Addict 1990, Jul;85(7):953-63
Lapp WM, Collins RL, Izzo CV. On the enhancement of creativity by alcohol: Pharmacology or expectation? Am J Psychol 1994;107(2):173-206
Jarosz AF, Colflesh GJ, Wiley J. Uncorking the muse: Alcohol intoxication facilitates creative problem solving. Conscious Cogn 2012, Mar;21(1):487-93
1.19 Coffee
Gunter MJ, Murphy N, Cross AJ, Dossus L, Dartois L, Fagherazzi G, et al. Coffee drinking and mortality in 10 European countries: A multinational cohort study. Ann Intern Med 2017, Jul 11
Shammas MA. Telomeres, lifestyle, cancer, and aging. Curr Opin Clin Nutr Metab Care 2011, Jan;14(1):28-34
Wikoff D, Welsh BT, Henderson R, Brorby GP, Britt J, Myers E, et al. Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children. Food Chem Toxicol 2017, Apr 21
Caini S, Masala G, Saieva C, Kvaskoff M, Savoye I, Sacerdote C, et al. Coffee, tea and melanoma risk: Findings from the European prospective investigation into cancer and nutrition. Int J Cancer 2017, May 15;140(10):2246-55
Addicott MA. Caffeine use disorder: A review of the evidence and future implications. Curr Addict Rep 2014, Sep;1(3):186-92
1.20 Supplements, substances and nootropics
Radhakrishnan R, Wilkinson ST, D’Souza DC. Gone to Pot - A review of the association between cannabis and psychosis. Front Psychiatry. 2014 May 22;5:54
Effects of cannabis use on human behavior, including cognition, motivation, and psychosis: a review. JAMA Psychiatry 2016;73:292–7
Battleday RM, Brem A-K. Modafinil for cognitive neuroenhancement in healthy non-sleep-deprived subjects: A systematic review. Eur Neuropsychopharmacol 2015;25:1865–81
2.1 Improve your work place
Jacobs K, Foley G, Punnett L, Hall V, Gore R, Brownson E, et al. University students' notebook computer use: Lessons learned using e-diaries to report musculoskeletal discomfort. Ergonomics 2011, Feb;54(2):206-19
Shrestha N, Kukkonen-Harjula KT, Verbeek JH, Ijaz S, Hermans V, and Bhaumik S. Workplace interventions for reducing sitting at work. Cochrane Database Syst Rev. England; 2016;3:CD010912
MacEwen BT, MacDonald DJ, and Burr JF. A systematic review of standing and treadmill desks in the workplace. Prev Med. United States; 2015;70:50-8
Larson MJ, LeCheminant JD, Hill K, Carbine K, Masterson T, and Christenson E. Cognitive and typing outcomes measured simultaneously with slow treadmill walking or sitting: implications for treadmill desks. PLOS One. United States; 2015;10(4):e0121309
2.2 Sort out your sleep
Falloon K, Arroll B, Elley CR, et al; The assessment and management of insomnia in primary care. BMJ. 2011 May 27 342:d2899
Meolie AL, Rosen C, Kristo D, Kohrman M, Gooneratne N, Aguillard RN, et al. Oral nonprescription treatment for insomnia: An evaluation of products with limited evidence. J Clin Sleep Med 2005, Apr 15;1(2):173-87
Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in italy: A double-blind, placebo-controlled clinical trial. J Am Geriatr Soc 2011, Jan;59(1):82-90
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci 2012, Dec;17(12):1161-9
Park CH, Kim EH, Roh YH, Kim HY, Lee SK. The association between the use of proton pump inhibitors and the risk of hypomagnesemia: A systematic review and meta-analysis. PLOS One 2014;9(11):e112558
Seyffert M, Lagisetty P, Landgraf J, Chopra V, Pfeiffer PN, Conte ML, Rogers MA. Internet-Delivered cognitive behavioral therapy to treat insomnia: A systematic review and meta-analysis. PLOS One 2016;11(2):e0149139
Trauer JM, Qian MY, Doyle JS, Rajaratnam SM, Cunnington D. Cognitive behavioral therapy for chronic insomnia: A systematic review and meta-analysis. Ann Intern Med 2015, Aug 4;163(3):191-204
Freeman D, Sheaves B, Goodwin GM, Yu L, Nickless A, Harrison PJ, et al. The effects of improving sleep on mental health (OASIS): A randomised controlled trial with mediation analysis. Lancet Psychiatry 2017, Oct;4(10):749-758
2.3 Sort out your diet
Dernini S, Berry EM, Serra-Majem L, et al. Med Diet 4.0: the Mediterranean diet with four sustainable benefits. Public Health Nutr 2017;20:1322–30
Martínez-González MA. Benefits of the Mediterranean diet beyond the Mediterranean Sea and beyond food patterns. BMC Med 2016;14:157
2.5 Sort out your back
Paige NM, Miake-Lye IM, Booth MS, Beroes JM, Mardian AS, Dougherty P, et al. Association of spinal manipulative therapy with clinical benefit and harm for acute low back pain: Systematic review and meta-analysis. JAMA 2017, Apr 11;317(14):1451-60
Cramer H, Haller H, Lauche R, Dobos G. Mindfulness-based stress reduction for low back pain. A systematic review. BMC Complementary and Alternative Medicine 2012, Sep;12(1):162
Woodman, J.P. & Moore, N.R. Evidence for the effectiveness of Alexander Technique lessons in medical and health-related conditions: a systematic review, International Journal of Clinical Practice 2012; 66(1):98-112
Saragiotto BT, Yamato TP, Maher C. Yoga for low back pain: PEDro systematic review update. Br J Sports Med 2015, Oct;49(20):1351
Wieland LS, Skoetz N, Pilkington K, Vempati R, D'Adamo CR, Berman BM. Yoga treatment for chronic non-specific low back pain. Cochrane Database Syst Rev 2017;1:CD010671
Yamato TP, Maher CG, Saragiotto BT, Hancock MJ, Ostelo RW, Cabral CM, et al. Pilates for low back pain. Cochrane Database Syst Rev 2015, Jul 2(7):CD010265
Miyamoto GC, Costa LO, Cabral CM. Efficacy of the pilates method for pain and disability in patients with chronic nonspecific low back pain: A systematic review with meta-analysis. Braz J Phys Ther 2013;17(6):517-32
da C Menezes Costa L, Maher CG, Hancock MJ, McAuley JH, Herbert RD, Costa LO. The prognosis of acute and persistent low-back pain: A meta-analysis. CMAJ 2012, Aug 7;184(11):E613-24
Wertli MM, Rasmussen-Barr E, Held U, Weiser S, Bachmann LM, Brunner F. Fear-avoidance beliefs-a moderator of treatment efficacy in patients with low back pain: A systematic review. Spine J 2014, Nov 1;14(11):2658-78
Smith BE, Littlewood C, May S. An update of stabilisation exercises for low back pain: A systematic review with meta-analysis. BMC Musculoskelet Disord 2014, Dec 9;15:416
Cramer H, Lauche R, Haller H, Dobos G. A systematic review and meta-analysis of yoga for low back pain. Clin J Pain 2013, May;29(5):450-60
Sitthipornvorakul E, Janwantanakul P, Lohsoonthorn V. The effect of daily walking steps on preventing neck and low back pain in sedentary workers: A 1-year prospective cohort study. Eur Spine J 2015, Mar;24(3):417-24
Shiri R, Falah-Hassani K. Does leisure time physical activity protect against low back pain? Systematic review and meta-analysis of 36 prospective cohort studies. Br J Sports Med 2017, Jun 14
Wells C, Kolt GS, Marshall P, Hill B, Bialocerkowski A. The effectiveness of pilates exercise in people with chronic low back pain: A systematic review. PLOS One 2014;9(7):e100402
Lawford BJ, Walters J, Ferrar K. Does walking improve disability status, function, or quality of life in adults with chronic low back pain? A systematic review. Clin Rehabil 2016, Jun;30(6):523-36
Lin CW, McAuley JH, Macedo L, Barnett DC, Smeets RJ, Verbunt JA. Relationship between physical activity and disability in low back pain: A systematic review and meta-analysis. Pain 2011, Mar;152(3):607-13
Cramer H, Ward L, Saper R, Fishbein D, Dobos G, Lauche R. The safety of yoga: A systematic review and meta-analysis of randomized controlled trials. Am J Epidemiol 2015, Aug 15;182(4):281-93
Enthoven WTM, Roelofs PD, Koes BW. NSAIDs for chronic low back pain. JAMA 2017;317(22):2327-8
Deyo RA. The role of spinal manipulation in the treatment of low back pain. JAMA 2017;317(14):1418-9
Traeger AC, Hübscher M, Henschke N, Moseley GL, Lee H, McAuley JH. Effect of primary care-based education on reassurance in patients with acute low back pain: Systematic review and meta-analysis. JAMA Intern Med 2015, May;175(5):733-43
Posadzki P, Ernst E. Yoga for low back pain: A systematic review of randomized clinical trials. Clinical Rheumatology 2011, May;30(9):1257
Balagué F, Mannion AF, Pellisé F, Cedraschi C. Non-specific low back pain. Lancet 2012, Feb 4;379(9814):482-91
2.9 Strategies for the sofa-bound
Funk M, Taylor EL. Pedometer-based walking interventions for free-living adults with type 2 diabetes: A systematic review. Curr Diabetes Rev 2013, Nov;9(6):462-71
Mansi S, Milosavljevic S, Baxter GD, Tumilty S, Hendrick P. A systematic review of studies using pedometers as an intervention for musculoskeletal diseases. BMC Musculoskelet Disord 2014, Jul 10;15:231
Bravata DM, Smith-Spangler C, Sundaram V, Gienger AL, Lin N, Lewis R, et al. Using pedometers to increase physical activity and improve health: A systematic review. JAMA 2007, Nov 21;298(19):2296-304
Cayir Y, Aslan SM, Akturk Z. The effect of pedometer use on physical activity and body weight in obese women. Eur J Sport Sci 2015;15(4):351-6
Orr K, Howe HS, Omran J, Smith KA, Palmateer TM, Ma AE, Faulkner G. Validity of smartphone pedometer applications. BMC Res Notes 2015, Nov 30;8:733
Lauche R, Langhorst J, Lee MS, Dobos G, Cramer H. A systematic review and meta-analysis on the effects of yoga on weight-related outcomes. Prev Med 2016;87:213-32
2.15 Build well-being with mindfulness
Tang YY, Lu Q, Geng X, Stein EA, Yang Y, Posner MI. Short-term meditation induces white matter changes in the anterior cingulate. Proc Natl Acad Sci USA 2010, Aug 31;107(35):15649-52
Paulson S, Davidson R, Jha A, Kabat-Zinn J. Becoming conscious: The science of mindfulness. Ann N Y Acad Sci 2013, Nov;1303:87-104
Tang YY, Hölzel BK, Posner MI. The neuroscience of mindfulness meditation. Nat Rev Neurosci 2015, Apr;16(4):213-25
Khoury B, Sharma M, Rush SE, Fournier C. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. J Psychosom Res 2015, Jun;78(6):519-28
Cherkin DC, Sherman KJ, Balderson BH, Cook AJ, Anderson ML, Hawkes RJ, et al. Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: A randomized clinical trial. JAMA 2016;315(12):1240-9