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Mental health improves with 20 seconds of daily affirmations, study finds: ‘Self-care strategy’

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Mental health improves with 20 seconds of daily affirmations, study finds: ‘Self-care strategy’

Repeat this line: You feel happy, calm and fulfilled.

It may not be as easy as that — but daily affirmations have been linked to improved mental health, according to a study from the University of California Berkeley.

The study included 135 college students. One group was prompted to practice daily self-compassion by saying affirming things to themselves for 20 seconds per day for a month.

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“This practice involved placing your hands over your heart and belly while thinking kind thoughts to yourself,” study co-author Eli Susman, a psychology researcher at the University of California Berkeley, told Fox News Digital.

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“It’s essentially a practice of being a caring friend to yourself when reflecting on moments that evoke being hard on yourself.”

Daily affirmations have been linked to improved mental health, according to a study from the University of California Berkeley. (iStock)

The researchers found that the daily affirmation practice was associated with greater self-compassion, emotional well-being and reduced stress in college students compared to a control group. 

The more often they did the practice, the greater the benefits. 

The findings were published in the journal Behaviour Research and Therapy.

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The students were given the following instructions, according to Susman.

“You’re invited to allow your eyes to close … Bringing to mind a recent mistake, or a failure or something about yourself that has been bothering you lately, or has made you feel unworthy, unloved, or not enough … and notice what arises in your body as you bring this to mind … sending kindness and warmth to yourself by bringing one hand to your belly and the other to your chest with the energy of giving yourself a hug … allow yourself to embrace what arises in your body … and you’re invited to ask yourself, ‘How can I be a friend to myself in this moment?’ … and when you’re ready you may open your eyes.”

The researchers found that the daily affirmation practice was associated with greater self-compassion, emotional well-being and reduced stress. (iStock)

“Micropractices are like tiny training sessions that are based on the most potent parts of well-being practices, such as meditation,” Susman said. 

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“They’re designed to be easy to access and don’t require a lot of time or effort to use.”

Benefits of self-affirming thoughts

Zachary Ginder, a psychological consultant and doctor of clinical psychology at Pine Siskin Consulting, LLC in Riverside, California, reinforced the positive impact that affirmations can have in behavior change and mental wellness — particularly for young adults.

“It’s essentially a practice of being a caring friend to yourself when reflecting on moments that evoke being hard on yourself.”

“Imagine a young adult who has a constant narrative of negative beliefs running through their head about their level of worth to society, their competency, ability or any number of other self-limiting negative thoughts,” Ginder, who was not involved in the study, said in a conversation with Fox News Digital.

“Research suggests that when practiced daily to the point of habit formation, self-compassionate touch paired with positive, self-affirming talk or reflection can improve self-compassion and reduce stress and other mental health challenges,” he said.

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“Micropractices are like tiny training sessions that are based on the most potent parts of well-being practices, such as meditation,” a researcher said. (iStock)

Part of the appeal of these techniques is that they are easy to learn and implement, can be practiced in a very short amount of time, and there is no cost involved, Ginder noted.

These affirmations will be different for each person.

“Finding the right practice and self-talk language to use may take some trial and error,” Ginder said. “The bottom line is that when you find a healthy self-care practice that you can maintain long term, make a commitment and stick with it.”

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“Habits geared toward cultivating greater self-awareness, the ability to recognize feelings or emotion in the moment, and tools that actively help to regulate them are an essential part of successfully navigating life and relationships,” he added.

Study’s limitations 

The study was limited in that the researchers didn’t assign how often people practiced. Also, the study focused only on college students in the U.S. 

“The effects were practice-dependent — those who did not practice often did not improve,” Susman told Fox News Digital.

“When practiced daily, this could be a quick self-care strategy for helping you to be kinder to yourself, less stressed and more emotionally healthy,” a researcher said. (iStock)

More research with different populations is needed to confirm the findings and determine whether they apply to other groups, he noted.

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“When practiced daily, this could be a quick self-care strategy for helping you to be kinder to yourself, less stressed and more emotionally healthy,” said Susman.

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He recommended choosing a cue that will make the practice a regular habit, such as after drinking a morning cup of coffee or whenever people are feeling stressed.

The researchers also emphasized, however, that these “micropractices” shouldn’t be used as a substitute for mental health care for those who need it.

Choose a cue that will make the practice a regular habit, such as after drinking your morning coffee, recommended one researcher.  (iStock)

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“Just like brushing your teeth is not a replacement for seeing the dentist, micropractices should not be a replacement for therapy or more intensive mental health care,” Susman said.

Ginder agreed, noting that this is not a “unicorn” solution to breaking negative self-talk or other mental well-being challenges. 

“It should be considered a tool to be added to an individual’s existing self-care toolbox,” he told Fox News Digital. 

“As always, if you notice a decline in mental health or ability to function, it is important to seek help from a licensed clinician.”

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For more Health articles, visit www.foxnews.com/health.

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results


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GLP-1 Not Working? Here’s Why and Alternatives That Can Help




















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Common eating habit may trigger premature immune system aging, study finds

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Common eating habit may trigger premature immune system aging, study finds

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Eating too much salt has long been linked to high blood pressure, but new research suggests it could trick the immune system into prematurely aging the blood vessels.

A preclinical study recently published in the Journal of the American Heart Association has identified a biological chain reaction that links a salty diet to cardiovascular decay.

Scientists at the University of South Alabama observed that mice on a high-salt diet experienced rapid deterioration in their blood vessel function.

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After just four weeks of high sodium intake, the small arteries responsible for regulating blood flow lost their ability to relax, according to a press release.

The team found that the cells lining these vessels had entered a state of cellular senescence, a form of premature cellular aging in which cells stop dividing and release a mix of inflammatory signals that can damage surrounding tissue.

Excess salt has long been linked to high blood pressure, but a new study goes deeper into its effects on the cardiovascular system. (iStock)

The researchers tried to replicate this damage by exposing blood vessel cells directly to salt in a laboratory dish, but the cells showed no harmful effects.

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This suggests that salt isn’t directly causing damage to the vascular lining but that the real culprit may be the body’s own defense mechanism, the researchers noted.

Excess salt may trigger the immune system to release a molecule called interleukin-16 (IL-16), which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study.

Excess salt may trigger the immune system to release a molecule called interleukin-16, which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study. (iStock)

Once these cells age, they fail to produce nitric oxide, the essential gas that tells arteries to dilate and stay flexible.

To test whether this process could be reversed, the team turned to a class of experimental drugs known as senolytics.

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Using a cancer medication called navitoclax, which selectively clears out aged and dysfunctional cells, the researchers were able to restore nearly normal blood vessel function in the salt-fed mice, the release stated.

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By removing the decaying cells created by the high-salt diet, the drug allowed the remaining healthy tissue to maintain its elasticity and respond correctly to blood flow demands.

Excess salt may trigger the immune system into stopping the cells from dividing, the study suggests. (iStock)

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The study did have some limitations. The transition from mouse models to human treatment remains a significant hurdle, the team cautioned.

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Senolytic drugs like navitoclax are still being studied for safety, and the team emphasized that previous trials have shown mixed results regarding their impact on artery plaque.

Additionally, the researchers have not yet confirmed whether the same IL-16 pathway is the primary driver of vascular aging in humans.

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Healthy diets spark lung cancer risk in non-smokers as pesticides loom

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Healthy diets spark lung cancer risk in non-smokers as pesticides loom

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Eating a diet high in fruits and vegetables was found to have a surprising link to lung cancer among younger non-smokers, early research suggests.

The observational study, led by Jorge Nieva, M.D., of the USC Norris Comprehensive Cancer Center at Keck Medicine, was presented this month at the American Association for Cancer Research (AACR) annual meeting in San Diego. It has not yet been peer-reviewed. 

Researchers looked at dietary, smoking and demographic data for 187 patients who were diagnosed with lung cancer at age 50 or younger. 

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They found that among non-smokers, there was a link between healthier-than-average diets – rich in fruits, vegetables and whole grains – and the chance of lung cancer development.

Young lung cancer patients ate more servings of dark green vegetables, legumes and whole grains compared to the average U.S. adult, the researchers found.

Eating a diet high in fruits and vegetables was found to have a surprising link to lung cancer among younger non-smokers, early research suggests. (iStock)

The researchers hypothesized that pesticides applied to conventionally grown produce could be a possible factor in the disease association.

“Commercially produced (non-organic) fruits, vegetables and whole grains are more likely to be associated with a higher residue of pesticides than dairy, meat and many processed foods,” according to Nieva. He also noted that agricultural workers exposed to pesticides tend to have higher rates of lung cancer.

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“There is a large subset of lung cancer patients whose disease is not caused by smoking,” Nieva told Fox News Digital.

The disease is becoming more common in non-smokers 50 and younger, especially women – despite the fact that smoking rates have been falling for decades, the researcher noted.

The researchers hypothesized that pesticides applied to conventionally grown produce could be a possible factor in the disease association. (iStock)

“These patients tend to have eaten much healthier diets before their diagnosis than the average American,” he went on. “We need to support research into understanding why Americans – and women in particular – who no longer smoke very much are still having lung cancer,” he said.

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The study did have some limitations, Nieva acknowledged, primarily that it relied on survey data and was limited by the participants’ memories of their food intake.  

“Also, the survey participants were self-selected, and this could have biased the findings,” he told Fox News Digital.

“There is a large subset of lung cancer patients whose disease is not caused by smoking.”

The researchers did not test specific foods for pesticides, relying instead on average pesticide levels for certain types of food. Looking ahead, they plan to test patients’ blood and urine samples to directly measure pesticide levels, Nieva said.

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Although the study shows only an association and does not prove that pesticides caused lung cancer, Nieva recommends that people wash their produce before eating and choose organic foods whenever possible.

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“This work represents a critical step toward identifying modifiable environmental factors that may contribute to lung cancer in young adults,” said Nieva. “Our hope is that these insights can guide both public health recommendations and future investigation into lung cancer prevention.”  

“It is possible that the increased lung cancer risk could be due to pesticide exposure in whole farmed foods, but is by no means certain,” a doctor said. (AP Photo/Charlie Neibergall)

Dr. Marc Siegel, Fox News senior medical analyst, said the study is “interesting,” but that it “raises far more questions than it answers.”

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“It is a small study (around 150) and observational, so no proof,” the doctor, who was not involved in the research, told Fox News Digital.

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“It is possible that the increased lung cancer risk could be due to pesticide exposure in whole farmed foods, but it is by no means certain,” Siegel went on. “How much exposure is needed? How much of it gets into food and in which areas? This requires much further study.”

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Kayla Nichols, communications director for Pesticide Action & Agroecology Network, a distributed global network, said the organization agrees with the study’s conclusion that more research should be done on the rise in lung cancer, particularly in individuals eating diets higher in produce and fiber.

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“There is a large subset of lung cancer patients whose disease is not caused by smoking,” the researcher told Fox News Digital. (iStock)

“There is a bounty of existing research that already links pesticide exposure to increased risk of multiple types of cancers,” Nichols, who was also not involved in the study, told Fox News Digital. She called for more research on chronic, low-level exposures to pesticides, as well as more effective policies to protect the public from pesticide residues on food.

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The study was supported by the National Institutes of Health and the National Cancer Institute, as well as industry partners including AstraZeneca and Genentech, among others.

Fox News Digital reached out to several pesticide companies and trade groups for comment.

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