Expressive Writing: A Simple Way to Boost Your Health: Dedicating 15 minutes a day to expressive writing can improve sleep, reduce physical ailments, and enhance brain power.
Taking care of your health doesn't always require drastic changes or extensive resources. Sometimes, simple actions can make a significant impact. Dr. Michael Mosley, a journalist and author, suggests trying expressive writing as a way to improve both mental and physical well-being. By dedicating just 15 minutes a day to writing about deep emotions and thoughts, one can experience benefits such as improved sleep, reduced physical ailments, and even enhanced brain power. For those with busy schedules and overactive minds, like Julie from Hull who works in the NHS, expressive writing can be a simple yet effective way to give their health a boost. And for those looking to lose weight, PlushCare offers a convenient solution with telehealth services and FDA-approved weight loss medications prescribed by board-certified physicians, who are available day and night and accept most insurance plans. So whether it's through expressive writing or partnering with PlushCare for weight loss, remember that small steps can lead to big improvements in your health.
Expressing thoughts and feelings through writing can improve mental and physical health: Writing down thoughts for 15 minutes three times can reduce negative thoughts, improve sleep, and boost immune system
Expressing your thoughts and feelings through writing, also known as expressive writing, can have numerous benefits for your mental and physical health. Even if you're not in a clinical role or dealing directly with patients, life can still be stressful, especially when raising a family. The stresses of daily work and family life can lead to negative thoughts and anxiety, keeping you up at night. But expressive writing can help reduce these negative thoughts, improve your mood, and even boost your brain power. Research suggests that writing down your thoughts for just 15 minutes on three separate occasions can improve the quality of your sleep, reduce the frequency of negative thoughts, and even enhance your immune system. While it may not be suitable for those who have experienced significant trauma or are feeling completely overwhelmed, expressive writing can be an effective tool for managing low-level anxiety and improving overall well-being. Expressive writing has been shown to improve performance on exams, reduce the need for medication for asthma patients, and even increase antibody levels in response to vaccines. So, if you're feeling overwhelmed or anxious, setting aside some time to write down your thoughts and feelings could be a simple yet effective way to improve your mental and physical health.
Writing about upsetting experiences improves health: Writing about upsetting experiences can lead to fewer doctor visits, clearer thinking, and improved immune system function
Expressing thoughts and feelings through writing, especially about upsetting experiences, can have significant positive effects on both mental and physical health. In a groundbreaking study, people who wrote about traumatic experiences went to the doctor less frequently than those who wrote about superficial topics. This expressive writing did not have to involve sharing the writing with others; the act of writing itself seemed to be beneficial. Research suggests that expressive writing may help clear the mind by increasing working memory, allowing people to think more clearly and focus better. Additionally, writing about upsetting experiences can lead to measurable changes in the body, such as improved immune system function. These findings demonstrate the power of expressive writing as a simple, effective tool for managing stress and improving overall well-being.
Expressive writing: Healing through words: Writing about emotional upheavals for 15 minutes daily can boost physical health, enhance social connections, and clear the mind.
Expressive writing, where individuals write about emotional upheavals for just 15 minutes a day for a few days, can lead to faster healing and improved physical health. This low-cost, easy intervention also has positive effects on social life, including increased social engagement and better communication with others. The science behind this comes from numerous studies that show improvements in physical health, though effects may be modest. Expressive writing helps clear the mind, allowing better connection with others and improved listening skills. To try it out, simply set aside time, write continuously without worrying about grammar or structure, and consider throwing away the written material afterwards. The method can be adapted to finger writing in the air. If not beneficial, try alternative activities. Expressive writing has been shown to be effective for many, including Julie in the discussion, who found it helped her sleep and clear her mind, leading her to sign up for a creative writing course.
Exploring the benefits of expressive writing and shopping for Mother's Day gifts: Expressive writing can boost mental and physical health. Shop for Mother's Day gifts at Whole Foods Market or 1-800-Flowers for premium options with discounts.
Engaging in expressive writing can have numerous benefits for both mental and physical health. It's a simple and accessible activity that can be easily incorporated into daily routines. Ella Asher Mahi, an explorer, stand-up comic, and paleoanthropologist, encourages giving it a try, especially for those dealing with anxiety. Meanwhile, for Mother's Day, consider shopping at Whole Foods Market for premium gifts, flowers, and treats. 1-800-Flowers offers handmade bouquets, sweet treats, gourmet food, and one-of-a-kind gifts, with discounts of up to 40% on select items. Take time to celebrate and give back to the special moms in our lives. Additionally, tune in to Ella's new podcast, "Why Do We Do That?" on BBC Sounds, where she explores the science behind human behaviors, from the significance of body odor to the reasons for risky behaviors.
Write It Out
Recent Episodes from Just One Thing - with Michael Mosley
Just One Thing Day – highlights
Our favourite moments from Just One Thing Day (12 July, 2024), when BBC programmes, presenters, listeners and viewers celebrated the life and work of Michael Mosley.
Just One Thing Day - Friday 12 July
Join us on Just One Thing Day (Friday 12 July) as we celebrate Michael Mosley and his simple health and wellbeing tips.
You can get involved too – programmes would love to hear how Michael Mosley has helped to change your life. Listen and watch during the day and use the contact information below:
The Today programme (Radio 4): Email today@bbc.co.uk or WhatsApp on 0330 1234 3406
Morning Live (BBC 1): Email morninglive@bbc.co.uk or WhatsApp on 0800 032 1100
Jeremy Vine (Radio 2): Email vine@bbc.co.uk or SMS to 88291 (Texts will be charged at your standard message rate. Check with your network provider for exact costs.)
Woman's Hour (Radio 4): Email womanshour.yourviews@bbc.co.uk or WhatsApp on 03700 100 444. (Data charges may apply. Use Wifi where possible. Or text on 84844. Texts will be charged at your standard message rate.)
There’s Only One Michael Mosley
Michael's last interview, How to Live a Good Life, is with psychologist Paul Bloom and was recorded in the BBC tent at the Hay Festival on 25 May, 2024.
Paul is Professor Emeritus of Psychology and Cognitive Science at Yale and Professor of Psychology at the University of Toronto and he shares with Michael his top five tips for living a good life. And we hear Michael at his best - full of warmth, insight and enjoying his time with the audience and sharing some of his reflections on his life, career and the importance of family.
Presenter: Michael Mosley with Chris Van Tulleken Producer: Nija Dalal-Small Series Producer: Geraldine Fitzgerald Production Manager: Maria Simons Executive Producers: Helen Thomas and Sasha Feachem Commissioning Editor: Rhian Roberts Studio Engineer: Richard Ward
Eat Slowly
In our bustling modern lives, it can be all too easy to wolf down our meals on the go, and never take the time to enjoy them properly. In this episode, Michael Mosley finds out how simply slowing down the speed at which you eat can help you feel full for longer, snack less, and improve your digestion. Michael speaks to Dr Sarah Berry from the department of nutritional sciences at King's College London, who shares findings showing that eating slower can reduce your blood sugar response to food, as well as reducing your calorie intake. Our volunteer Stewart tries to make eating slowly a habit in an attempt to improve his sleep.
Series Producer: Nija Dalal-Small Science Producer: Christine Johnston Researcher: William Hornbrook Researcher: Sophie Richardson Production Manager: Maria Simons Editor: Zoë Heron Commissioning Editor: Rhian Roberts A BBC Studios production for BBC Sounds / BBC Radio 4.
Volunteer
In this episode, Michael Mosley discovers that, as well as being a very rewarding thing to do, volunteering your time, labour or spare room can really benefit your health too. Michael speaks with Dr Edith Chen from Northwestern University in the US, who has been investigating the power of helping others. She tells Michael about her studies showing that by boosting your mood and empathy, volunteering can lower chronic inflammation, cholesterol and even help you lose weight. It’s also a great way to meet new people! Meanwhile, Matt gives back to his local community by volunteering at a food bank. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.
Yoga
Although yoga is thought to have been practised for over 5,000 years, its myriad benefits for our health and wellbeing are still being uncovered. Professor Rima Dada from the All India Institute of Medical Sciences in New Delhi reveals the extraordinary findings into the benefits of yoga - how half an hour a day can slow down ageing at a cellular level by protecting your mitochondria and your DNA. It can also improve your brain health and even reduce symptoms of depression. Just a few sessions are enough for our volunteer James to catch the yoga bug!
Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.
Read a poem
Reading poetry can reduce stress and help give you words to express the things you're feeling. And reading a poem out loud has been shown to be a surprisingly simple way to activate your relaxation response and bring about a sense of calm. It’s all to do with the way it slows and controls your breathing rate, which in turn stimulates your parasympathetic nervous system and can lead to many beneficial effects. Michael Mosley speaks to Dietrich von Bonin from the Swiss Association of Art Therapies, who says as little as 5 minutes of rhythmic poetry read aloud can be even more effective than slow-paced breathing at relaxing your body and mind. Our volunteer Colm dives into the world of Irish poetry and incorporates reading it aloud into his bedtime routine.
Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4.
Deep Calm - Episode 5: Using Music
Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.
Most of us instinctively know that music can have a huge impact on our mood. But it can also be an effective tool to tap into your body’s relaxation response. Plus thought loops, soundwaves and an encounter with the Organ of Corti.
Guest: Stefan Koelsch, professor at the University of Bergen in Norway.
Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Production Manager: Maria Simons Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.
Deep Calm - Episode 4: Using the Power of Nature
Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.
What is it about the natural world that has such a positive impact upon our physiology - slowing our heart rate and blood pressure, settling our thoughts and so much more? One theory is that it’s connected to the repeating patterns in nature - fractals - and Michael discovers that we live in a fractal universe.
Guest: Richard Taylor, professor at the University of Oregon.
Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Production Manager: Maria Simons Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) Extract from "Fractal compositions No.1” composed by Severin Su in collaboration with 13&9 Design. A BBC Studios Audio production for BBC Sounds / BBC Radio 4.
Deep Calm - Episode 3: Using Your Imagination
Sit back, leave behind the cares of the day and take a sonic journey with Dr Michael Mosley. In this new podcast series, designed to help you let go and unwind, each episode focuses on a scientifically-proven technique for activating the body’s built-in relaxation response, and takes a deep dive to explore what’s happening inside as we find stillness and calm.
If you imagine yourself somewhere safe and relaxing, using something called Guided Imagery, you can activate the body’s relaxation response. Plus brainwaves, pupils and thought-birds.
Guest: Katarzyna Zemla, PhD candidate SWPS / PJATK Universities in Warsaw.
Series Producer, sound design and mix engineer: Richard Ward Researcher: William Hornbrook Editor: Zoë Heron Specially composed music by Richard Atkinson (Mcasso) A BBC Studios Audio production for BBC Sounds / BBC Radio 4.
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Vanessa Bighinatti: Using Food As Medicine
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Vanessa was only in her twenties when she received her Lyme diagnosis, and she revealed to us the debilitating symptoms she lived with for YEARS (and how she was even bound to a cane at one point!) Then, one day she decided enough was enough. She changed her diet and witness dramatic results - and the rest is history!
In this conversation, she explains to us how food can be medicine for any ailment (sweet potatoes to help with depression?!), the importance of being your own advocate, even the importance of mindset. Vanessa also adds in a little chat about Reiki, which Alanna is a BIG advocate of!
This is one of the most educational episodes to date! We hope you feel inspired to try changing your relationship with food after this conversation, and maybe move towards eating for a better life and healing <3
Ukraine: Healthcare Doesn’t Stop When War Starts
In wartime, the dismantling of healthcare services due to destroyed infrastructure, understaffed hospitals, supply chain issues, and drug shortages often kill far more people than bombs and bullets. These effects linger long after the war has ended. And they impact the health and wellbeing of entire generations of people. In this episode, we share an overview of the situation in Ukraine from a healthcare perspective and how you can help.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Eliminating Maternal Health Inequities
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