Grandma said, study, eat right, get outside, get spiritual, and move a little. Here is the evidence:)

Evolving List of Research

This is just a drop in the bucket of what is out there.

Anderson MR, Miller L, Wickramaratne P, et al. Genetic Correlates of Spirituality/Religion and Depression: A Study in Offspring and Grandchildren at High and Low Familial Risk for Depression. Spiritual Clin Pract (Wash D C ). 2017;4(1):43-63. doi:10.1037/scp0000125

Benz ABE, Gaertner RJ, Meier M, et al. Nature-Based Relaxation Videos and Their Effect on Heart Rate Variability. Front Psychol. 2022;13:866682. Published 2022 Jun 10. doi:10.3389/fpsyg.2022.866682

Biagianti B, Conelea C, Brambilla P, Bernstein G. A systematic review of treatments targeting cognitive biases in socially anxious adolescents: Special Section on “Translational and Neuroscience Studies in Affective Disorders” Section Editor, Maria Nobile MD, PhD. Journal of Affective Disorders. 2020;264:543-551. doi:10.1016/j.jad.2019.12.002

Bodnar RJ. Endogenous Opiates and Behavior: 2018. Peptides. 2020;132:170348. doi:10.1016/j.peptides.2020.170348

Boterhoven de Haan KL, Lee CW, Fassbinder E, et al. Imagery rescripting and eye movement desensitisation and reprocessing as treatment for adults with post-traumatic stress disorder from childhood trauma: randomised clinical trial. Br J Psychiatry. 2020;217(5):609-615. doi:10.1192/bjp.2020.158

Chinna Meyyappan A, Forth E, Wallace CJK, Milev R. Effect of fecal microbiota transplant on symptoms of psychiatric disorders: a systematic review. BMC Psychiatry. 2020;20(1):299. Published 2020 Jun 15. doi:10.1186/s12888-020-02654-5

Cirillo P, Gold AK, Nardi AE, et al. Transcranial magnetic stimulation in anxiety and trauma-related disorders: A systematic review and meta-analysis. Brain Behav. 2019;9(6):e01284. doi:10.1002/brb3.1284

Conner BT, Anglin MD, Annon J, Longshore D. Effect of religiosity and spirituality on drug treatment outcomes. J Behav Health Serv Res. 2009;36(2):189-198. doi:10.1007/s11414-008-9145-z

Conversano C, Orrù G, Pozza A, et al. Is Mindfulness-Based Stress Reduction Effective for People with Hypertension? A Systematic Review and Meta-Analysis of 30 Years of Evidence. Int J Environ Res Public Health. 2021;18(6):2882. Published 2021 Mar 11. doi:10.3390/ijerph18062882

Coventry PA, Brown JE, Pervin J, et al. Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM Popul Health. 2021;16:100934. Published 2021 Oct 1. doi:10.1016/j.ssmph.2021.100934

Creswell JD, Pacilio LE, Lindsay EK, Brown KW. Brief mindfulness meditation training alters psychological and neuroendocrine responses to social evaluative stress. Psychoneuroendocrinology. 2014;44:1-12. doi:10.1016/j.psyneuen.2014.02.007

Csala B, Springinsfeld CM, Köteles F. The Relationship Between Yoga and Spirituality: A Systematic Review of Empirical Research. Front Psychol. 2021;12:695939. Published 2021 Aug 2. doi:10.3389/fpsyg.2021.695939

Davidson RJ, Kabat-Zinn J, Schumacher J, et al. Alterations in brain and immune function produced by mindfulness meditation. Psychosom Med. 2003;65(4):564-570. doi:10.1097/01.psy.0000077505.67574.e3

Ferreira-Valente A, Sharma S, Torres S, et al. Does Religiosity/Spirituality Play a Role in Function, Pain-Related Beliefs, and Coping in Patients with Chronic Pain? A Systematic Review [published online ahead of print, 2019 Sep 18] [published correction appears in J Relig Health. 2019 Oct 26;:]. J Relig Health. 2019;10.1007/s10943-019-00914-7. doi:10.1007/s10943-019-00914-7

Firth J, Marx W, Dash S, et al. The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials [published correction appears in Psychosom Med. 2020 Jun;82(5):536] [published correction appears in Psychosom Med. 2021 Feb-Mar 01;83(2):196]. Psychosom Med. 2019;81(3):265-280. doi:10.1097/PSY.0000000000000673

Francis HM, Stevenson RJ, Chambers JR, Gupta D, Newey B, Lim CK. A brief diet intervention can reduce symptoms of depression in young adults - A randomised controlled trial. PLoS One. 2019;14(10):e0222768. Published 2019 Oct 9. doi:10.1371/journal.pone.0222768

Fullerton DT, Getto CJ, Swift WJ, Carlson IH. Sugar, opioids and binge eating. Brain Res Bull. 1985;14(6):673-680. doi:10.1016/0361-9230(85)90117-0

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(4):CD011279. Published 2017 Apr 24. doi:10.1002/14651858.CD011279.pub3

Giebel C, Shrestha N, Reilly S, et al. Community-based mental health and well-being interventions for older adults in low- and middle-income countries: a systematic review and meta-analysis. BMC Geriatr. 2022;22(1):773. Published 2022 Sep 29. doi:10.1186/s12877-022-03453-1

Griffiths RR, Johnson MW, Richards WA, et al. Psilocybin-occasioned mystical-type experience in combination with meditation and other spiritual practices produces enduring positive changes in psychological functioning and in trait measures of prosocial attitudes and behaviors. J Psychopharmacol. 2018;32(1):49-69. doi:10.1177/0269881117731279

Hosseini S, Chaurasia A, Oremus M. The Effect of Religion and Spirituality on Cognitive Function: A Systematic Review. Gerontologist. 2019;59(2):e76-e85. doi:10.1093/geront/gnx024

Howes Vallis E, Zwicker A, Uher R, Pavlova B. Cognitive-behavioural interventions for prevention and treatment of anxiety in young children: A systematic review and meta-analysis. Clin Psychol Rev. 2020;81:101904. doi:10.1016/j.cpr.2020.101904

Jacka FN, O'Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial) [published correction appears in BMC Med. 2018 Dec 28;16(1):236]. BMC Med. 2017;15(1):23. Published 2017 Jan 30. doi:10.1186/s12916-017-0791-y

Kelly JF, Humphreys K, Ferri M. Alcoholics Anonymous and other 12-step programs for alcohol use disorder. Cochrane Database Syst Rev. 2020;3(3):CD012880. Published 2020 Mar 11. doi:10.1002/14651858.CD012880.pub2

Kjaer TW, Bertelsen C, Piccini P, Brooks D, Alving J, Lou HC. Increased dopamine tone during meditation-induced change of consciousness. Brain Res Cogn Brain Res. 2002;13(2):255-259. doi:10.1016/s0926-6410(01)00106-9

Kral TRA, Schuyler BS, Mumford JA, Rosenkranz MA, Lutz A, Davidson RJ. Impact of short- and long-term mindfulness meditation training on amygdala reactivity to emotional stimuli. Neuroimage. 2018;181:301-313. doi:10.1016/j.neuroimage.2018.07.013

Kühlmann AYR, de Rooij A, Kroese LF, van Dijk M, Hunink MGM, Jeekel J. Meta-analysis evaluating music interventions for anxiety and pain in surgery. Br J Surg. 2018;105(7):773-783. doi:10.1002/bjs.10853

Lee EE, Bangen KJ, Avanzino JA, et al. Outcomes of Randomized Clinical Trials of Interventions to Enhance Social, Emotional, and Spiritual Components of Wisdom: A Systematic Review and Meta-analysis. JAMA Psychiatry. 2020;77(9):925-935. doi:10.1001/jamapsychiatry.2020.0821

Lindsay EK, Young S, Smyth JM, Brown KW, Creswell JD. Acceptance lowers stress reactivity: Dismantling mindfulness training in a randomized controlled trial. Psychoneuroendocrinology. 2018;87:63-73. doi:10.1016/j.psyneuen.2017.09.015

Liu RT, Walsh RFL, Sheehan AE. Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials. Neurosci Biobehav Rev. 2019;102:13-23. doi:10.1016/j.neubiorev.2019.03.023

Ljungberg T, Bondza E, Lethin C. Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. Int J Environ Res Public Health. 2020;17(5):1616. Published 2020 Mar 2. doi:10.3390/ijerph17051616

Lucchetti G, Koenig HG, Lucchetti ALG. Spirituality, religiousness, and mental health: A review of the current scientific evidence. World J Clin Cases. 2021;9(26):7620-7631. doi:10.12998/wjcc.v9.i26.7620

Lynn CD. Hearth and campfire influences on arterial blood pressure: defraying the costs of the social brain through fireside relaxation. Evol Psychol. 2014;12(5):983-1003. Published 2014 Nov 11.

Manzini CSS, Damasceno VAM, Elias ACA, Orlandi FS. The brief psychotherapeutic intervention "relaxation, mental images and spirituality": a systematic review. Sao Paulo Med J. 2020;138(3):176-183. doi:10.1590/1516-3180.2019.030202102019

Martinez-Calderon J, de-la-Casa-Almeida M, Matias-Soto J. The Effects of Mind-Body Exercises on Chronic Spinal Pain Outcomes: A Synthesis Based on 72 Meta-Analyses. Int J Environ Res Public Health. 2022;19(19):12062. Published 2022 Sep 23. doi:10.3390/ijerph191912062

Al Massadi O, Nogueiras R, Dieguez C, Girault JA. Ghrelin and food reward. Neuropharmacology. 2019;148:131-138. doi:10.1016/j.neuropharm.2019.01.001

McCann E, Donohue G, Timmins F. An Exploration of the Relationship Between Spirituality, Religion and Mental Health Among Youth Who Identify as LGBT+: A Systematic Literature Review. J Relig Health. 2020;59(2):828-844. doi:10.1007/s10943-020-00989-7

Mellow ML, Goldsworthy MR, Coussens S, Smith AE. Acute aerobic exercise and neuroplasticity of the motor cortex: A systematic review. J Sci Med Sport. 2020;23(4):408-414. doi:10.1016/j.jsams.2019.10.015

Milner K, Crawford P, Edgley A, Hare-Duke L, Slade M. The experiences of spirituality among adults with mental health difficulties: a qualitative systematic review. Epidemiol Psychiatr Sci. 2019;29:e34. Published 2019 May 3. doi:10.1017/S2045796019000234

Moraes LJ, Miranda MB, Loures LF, Mainieri AG, Mármora CHC. A systematic review of psychoneuroimmunology-based interventions. Psychol Health Med. 2018;23(6):635-652. doi:10.1080/13548506.2017.1417607

Mosini AC, Saad M, Braghetta CC, Medeiros R, Peres MFP, Leão FC. Neurophysiological, cognitive-behavioral and neurochemical effects in practitioners of transcendental meditation - A literature review. Rev Assoc Med Bras (1992). 2019;65(5):706-713. Published 2019 Jun 3. doi:10.1590/1806-9282.65.5.706

Nijjar PS, Connett JE, Lindquist R, et al. Randomized Trial of Mindfulness-Based Stress Reduction in Cardiac Patients Eligible for Cardiac Rehabilitation. Sci Rep. 2019;9(1):18415. Published 2019 Dec 5. doi:10.1038/s41598-019-54932-2

Novelle MG, Diéguez C. Food Addiction and Binge Eating: Lessons Learned from Animal Models. Nutrients. 2018;10(1):71. Published 2018 Jan 11. doi:10.3390/nu10010071

Palacio G C, Krikorian A, Gómez-Romero MJ, Limonero JT. Resilience in Caregivers: A Systematic Review. Am J Hosp Palliat Care. 2020;37(8):648-658. doi:10.1177/1049909119893977

Rim JI, Ojeda JC, Svob C, et al. Current Understanding of Religion, Spirituality, and Their Neurobiological Correlates. Harv Rev Psychiatry. 2019;27(5):303-316. doi:10.1097/HRP.0000000000000232

Rodriguez-Lozada C, Cuervo M, Cuevas-Sierra A, et al. Changes in Anxiety and Depression Traits Induced by Energy Restriction: Predictive Value of the Baseline Status. Nutrients. 2019;11(6):1206. Published 2019 May 28. doi:10.3390/nu11061206

Santos de Sousa Fernandes MS, Ordônio TF, Santos GCJ, et al. Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies. Neural Plast. 2020;2020:8856621. Published 2020 Dec 14. doi:10.1155/2020/8856621

Simpson CA, Diaz-Arteche C, Eliby D, Schwartz OS, Simmons JG, Cowan CSM. The gut microbiota in anxiety and depression - A systematic review. Clin Psychol Rev. 2021;83:101943. doi:10.1016/j.cpr.2020.101943

Smith-MacDonald L, Norris JM, Raffin-Bouchal S, Sinclair S. Spirituality and Mental Well-Being in Combat Veterans: A Systematic Review. Mil Med. 2017;182(11):e1920-e1940. doi:10.7205/MILMED-D-17-00099

Sollgruber A, Bornemann-Cimenti H, Szilagyi IS, Sandner-Kiesling A. Spirituality in pain medicine: A randomized experiment of pain perception, heart rate and religious spiritual well-being by using a single session meditation methodology. PLoS One. 2018;13(9):e0203336. Published 2018 Sep 7. doi:10.1371/journal.pone.0203336

Teixeira-Machado L, Arida RM, de Jesus Mari J. Dance for neuroplasticity: A descriptive systematic review. Neurosci Biobehav Rev. 2019;96:232-240. doi:10.1016/j.neubiorev.2018.12.010

Tolahunase MR, Sagar R, Faiq M, Dada R. Yoga- and meditation-based lifestyle intervention increases neuroplasticity and reduces severity of major depressive disorder: A randomized controlled trial. Restor Neurol Neurosci. 2018;36(3):423-442. doi:10.3233/RNN-170810

Turakitwanakan W, Mekseepralard C, Busarakumtragul P. Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013;96 Suppl 1:S90-S95.

Wood BL, Woods SB, Sengupta S, Nair T. The Biobehavioral Family Model: An Evidence-Based Approach to Biopsychosocial Research, Residency Training, and Patient Care. Front Psychiatry. 2021;12:725045. Published 2021 Oct 5. doi:10.3389/fpsyt.2021.725045

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