At The Wellness Diary, your well-being is important to us, and so is providing you with reliable information. We want you to feel confident that the information we provide is credible and evidence-based.

That's why we're shedding light on the science behind the four key habits The Wellness Diary encourages you to track and cultivate: reducing sugar, exercising, getting outdoors, and connecting with others.

These habits aren't just random suggestions; they're backed by research and proven to have a positive impact on your physical and mental health in various ways.

Take a look at the studies below to discover just some of the reasons why these four habits are worth building!

Exercise

Numerous studies have shown that exercise offers a wealth of benefits for both your mental and physical health. Here are a few examples of those studies:

Chan, J. S. Y., Liu, G., Liang, D., Deng, K., Wu, J., & Yan, J. H. (2019). Special Issue - Therapeutic Benefits of Physical Activity for Mood: A Systematic Review on the Effects of Exercise Intensity, Duration, and Modality.

• This 2019 review found that even a short workout (10-30 minutes) can improve your mood.

Wender CLA, Manninen M, O'Connor PJ. The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials. Front Psychol. 2022 Jun 3;13:907637.

• This 2022 study found that exercise results in improvements in feelings of fatigue, energy, and vitality.

Xie, Y., Liu, S., Chen, X. J., Yu, H. H., Yang, Y., & Wang, W. (2021). Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in psychiatry, 12, 664499.

• This study found that exercise can help you sleep better. 

Blair, S. N., Kohl, H. W., 3rd, Paffenbarger, R. S., Jr, Clark, D. G., Cooper, K. H., & Gibbons, L. W. (1989). Physical fitness and all-cause mortality. A prospective study of healthy men and women.JAMA,262(17), 2395–2401.

• This landmark study established a strong link between physical activity and reduced mortality risk from all causes, including cardiovascular disease and cancer.

Spending time outdoors

Spending time in nature can have several benefits for your well-being, as shown by these studies:

White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). 

• This 2019 study of nearly 20,000 people found that getting at least two hours of nature time each week can greatly improve your health and how you feel overall.

Ferraro, D. M., Miller, Z. D., Ferguson, L. A., Taff, B. D., Barber, J. R., Newman, P., & Francis, C. D. (2020). The phantom chorus: birdsong boosts human well-being in protected areas. Proceedings of the Royal Society B Biological Sciences, 287(1941), 20201811. 

• Research from 2020 shows that being in nature can increase feelings of relaxation and focus, particularly when you pay attention to your surroundings.

Roe, J., & Aspinall, P. (2011). The restorative benefits of walking in urban and rural settings in adults with good and poor mental health. Health & Place, 17(1), 103–113. https://doi.org/10.1016/j.healthplace.2010.09.003

• This 2011 study found that both nature walks and city walks can improve well-being, though in different ways. While getting out in nature benefited everyone, a stroll in the city seemed particularly helpful for those struggling with their mental health.

Reducing sugar intake

Cutting back on sugar can benefit both your body and mind, even easing menstrual cycle related symptoms. Several studies have shown that excessive sugar has negative effects on your well-being.

These studies highlight the many reasons to reduce your sugar intake:

Gangwisch, J. E., Hale, L., Garcia, L., Malaspina, D., Opler, M. G., Payne, M. E., Rossom, R. C., & Lane, D. (2015). High glycemic index diet as a risk factor for depression: analyses from the Women's Health Initiative. The American journal of clinical nutrition, 102(2), 454–463.

• In this study of over 69,000 women, those who consumed the most added sugar were more likely to experience depression.

Janzi, S., Ramne, S., González-Padilla, E., Johnson, L., & Sonestedt, E. (2020). Associations between added sugar intake and risk of four different cardiovascular diseases in a Swedish Population-Based Prospective Cohort study. Frontiers in Nutrition, 7.

• This study of over 25,000 adults linked higher added sugar intake to an increased risk of heart disease.

Naraoka, Y., Hosokawa, M., Minato-Inokawa, S., & Sato, Y. (2023). Severity of Menstrual Pain Is Associated with Nutritional Intake and Lifestyle Habits. Healthcare (Basel, Switzerland), 11(9), 1289.

• This study linked menstrual pain with a higher intake of sugar.

Rossignol, A. M., & Bonnlander, H. (1991). Prevalence and severity of the premenstrual syndrome. Effects of foods and beverages that are sweet or high in sugar content. The Journal of reproductive medicine, 36(2), 131–136.

• This study showed that PMS symptoms are more severe with the consumption of high-salt–high-sugar or a Western-mixed food dietary pattern.

Connecting with loved ones

Research has shown talking to your friends has several benefits on your mental and physical well-being. Take a look at these examples: 

Hall, J. A., Holmstrom, A. J., Pennington, N., Perrault, E. K., & Totzkay, D. (2023). Quality Conversation Can Increase Daily Well-Being. Communication Research, 0(0).

• This 2023 study suggests that having one conversation with a friend per day can have a significant effect on a person’s mental health.

Brinkhues, S., Dukers-Muijrers, N.H.T.M., Hoebe, C.J.P.A. et al. Socially isolated individuals are more prone to have newly diagnosed and prevalent type 2 diabetes mellitus - the Maastricht study –. BMC Public Health 17, 955 (2017)

• Researchers at Maastricht University Medical Centre in the Netherlands saw that socially active individuals have a decreased risk of type 2 diabetes.

Kroencke, L., Harari, G. M., Back, M. D., & Wagner, J. (2022). Well-being in social interactions: Examining personality-situation dynamics in face-to-face and computer-mediated communication. Journal of Personality and Social Psychology, 124(2), 437–460.

• This study of over 3,000 students found that socializing, especially in person, boosted their well-being.  Interacting with others, either face-to-face or through a mix of in-person and online methods, led to a better mood compared to times with no social interaction.

Conclusion

We hope this overview provides valuable insights into the science-backed benefits of these four key habits. The Wellness Diary empowers you to cultivate them in a joyful and mindful way.

Remember, while it's a powerful tool for self-discovery, it's not a substitute for professional guidance when needed.

We believe in you and your ability to create a life of well-being, one mindful choice at a time. Here's to a healthier, happier you!