When American Idol’s Randy Jackson had gastric bypass surgery his mind was likely on one thing: improving his physical health. Now a new study shows that patients who undergo weight-loss surgery may also experience improvements in memory and cognition. While researchers report that more investigation is needed to explain the reasons for the link between weight-loss surgery and improved memory, their surprising discovery sheds an intriguing light on the mysteries of the brain.

I talked with Cynthia R. Green, Ph.D., president of MemoryArts and the author of 30 Days to Total Brain Health, a book about daily exercises we all can use whether thin, thick, or somewhere in between, to help keep our memories sharp and our brains agile. Aerobic fitness is one of the three essentials, she stressed.  So is staving off negative emotions and stress.  And thirdly, stretching our mental capacity with strategies like these:

* Reverse the Routine.  Key to better brainpower is to keep your mind working fast and flexibly. One of the best ways to do this is to push yourself outside of your normal habits and routines. Just for starters, try wearing your watch upside down. It will give your brain a little stretch whenever you check the time. Or listen to a radio station that airs in a language you studied in high school.

* Attain = Retain.  Pay attention to what you’re learning as you take in new information.  It’s entirely possible that what you see as a habit of “forgetting things,” is really proof that you’re not paying close attention to what you’re learning in the first place. Meditation is one great way to improve focus.

* Just for argument’s sake.  As strongly held as your political (or personal) beliefs may be, take a deep breath and make yourself sit and really listen to someone you completely disagree with.  Hear them out, —all the way through. And let your mind trace an entirely different pattern of logic.  Then see how effectively you can counter their argument.

* Every Fifth Word.  Take a random paragraph out of the newspaper, a magazine, or from a blog.  Then make a list containing every fifth word in the paragraph.  Use that set of words to form a sentence— smart, silly, startling. Dr. Green points out that many experts believe by staying intellectually vigorous, and giving the neurons in your brain a good workout, there is a possibility to acquire  “cognitive reserve,” –a kind of extra neuron density in the brain. Should you be faced with Alzheimer’s or dementia in later life that reserve could well help to minimize or at least moderate the damage.

* Do what Bill Gates and former President Clinton do. That is, get a pad of paper and doodle. A study found subjects assigned a doodling task not only did better when quizzed on what they were monitoring on a phone call, but recalled 29% better than their non-doodling counterparts on a surprise memory test.

* Take a (quick) trip back to the fifth grade. Remember all the straight memorization that happened in class back then? That discipline fades away for most of us as life moves on. Yet it’s another very important way to keep the memory muscles flexing.  Memorize a poem every week or so.  Not only will poetry boost your memory strength, it will give you something soothing to repeat in traffic jams, exasperatingly long grocery store lines, and while waiting for friends who never show up on time.  Remember that stress too undermines memory!

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Go to Poets.org and sign up for a new poem each day.   Or try one of the A-Word-A-Day websites that allow you to stretch your vocabulary. The important thing is to make flexible thinking a routine part of your life. There’s a new expression being used and that is “neurobics”—a real workout for the brain.  For more Healthy Outlook Blog posts on maintaining memory, check these out: “Can Brain Games Improve Memory?” and “Boosting Your Brain Health.”

Want to reach the century mark?

There are seven simple ways to boost your odds of living an additional 50 years after age 50, noted cardiologist Clyde Yancy, MD, recently told delegates at the Canadian Cardiovascular Congress in Vancouver. To learn more, I spoke with Dr. Yancy, chief of the division of cardiology at Northwestern University’s Feinberg School of Medicine and a past president of the American Heart Association. Here are his live-longer tips:

1. Walk the walk. Walking briskly for 20-30 minutes daily will help you manage your weight and your blood pressure and ward off heart disease, says Dr. Yancy. Want to do more? “People who engage in vigorous activity for 70 minutes a week have an added survival advantage,” he adds.

2. Keep a lid on LDL (bad) cholesterol. “There is a sharp, linear relationship between LDL and heart attacks and strokes,” notes Dr. Yancy. Aim for an LDL cholesterol level of under 100 – or a level of 50 if you’ve already had a heart attack — and a total cholesterol count of 200 or less.

3. Eat to your heart’s content. Be sure to include the heart-healthy foods listed below in your diet, while limiting or avoiding less nutritious choices:

* 4-5 cups of fruit and vegetables daily.

* 2 or more palm-sized servings of oily fish weekly, such as halibut, mackerel, salmon and trout.

* Fiber-rich foods. Choose whole, not refined, grains, including whole-wheat bread and pasta, brown or wild rice, whole oats, whole-grain cereal, popcorn, bulgur (cracked wheat) barley and quinoa.

* A handful of nuts four times weekly:

- Less saturated fat. Limit sat fat to no more than 7% of total calorie intake.

- No more than two servings weekly of processed lunchmeat.

- No more than four sugar-sweetened beverages weekly – that’s about 450 calories worth. Sweetened beverages include flavored coffees, fruit-flavored punch, and soft drinks.

4. Be aware of your blood pressure (BP). “Having a normal BP is one of the most important steps we can take toward good heart health,” Dr. Yancy maintains. Starting at age 20, the American Heart Association recommends blood pressure screening once every 2 years, if your blood pressure is less than 120/80 mm Hg. If it’s higher than that, you may need more frequent screenings, and should talk with your doctor about how to get your BP under control.

5. Stay on top of your blood sugar. “As long as your blood sugar is less than 100 mg/dl, you won’t have diabetes,” Dr. Yancy promises. The American Diabetes Association recommends having your blood sugar checked at least every three years, starting at age 45; or at any age if you are overweight or obese and also have one or more other risk factors, such as a family history of diabetes.

6. Don’t smoke. “Nicotine accelerates progression of plaques embedded in blood vessels, leading to heart attack and stroke,” Dr. Yancy cautions. Even if you don’t smoke, stay out of smoke-filled spaces; breathing secondhand smoke also ups your heart attack risk.

7. Aim for a better BMI. Carrying too many pounds is bad for your heart – and the rest of your body, Dr. Yancy warns. To check your heart health and calculate your body mass index, log onto www.heart.org\mylifecheck. If your BMI is greater than 25, you’re considered overweight. If it’s 30 or above, you’re obese. Either way, talk to your doctor about ways to trim down.

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To learn more about heart health, diet and longevity, check out this recent article in Clinical Geriatrics, and these online sources: Mayo Clinic, and the National Institute on Aging .For more news on these topics, also check out these Healthy Outlook Blog posts: “Five Keys to a Long, Healthy Life,” “A Winning Weight-Loss Recipe: Self-Compassion,” and “Free Weight Loss App Combines Calorie Counter and Food Diary.”

If you go off your diet on a holiday, all the diet gurus tell you don’t get discouraged, just go right back on it the next day.     But compulsive eating experts believe that dieting to make up for overeating is self-defeating.  If you’re approaching food in a healthy way in the first place — i.e. eating whatever you want (but in moderation), paying attention to your body’s signals of hunger and satiety, and not eating out of emotional rather than physical hunger — you won’t feel like overeating on the holidays.   Studies have shown that willpower is limited and eventually you run out of it, which is one reason why diets don’t work in the long run.

“Every diet triggers an equal and opposite binge,” say Jane Hirschmann and Carol Munter, co-authors of the anti-diet classic Overcoming Overeating.  “Most people have binges or mini binges on holidays because the rest of the year they’re constantly telling themselves they should, or shouldn’t, eat this or that,” says psychoanalyst Munter, who also co-authored When Women Stop Hating Their Bodies with Hirschmann.   “As soon as you put a food off-limits, start dieting, or restrict intake, those foods start to ‘glitter.’”

When food glitters, it becomes special; it becomes a tranquilizer rather than a fuel.   Many of us have gotten out of touch with the fact that food is a fuel we need to keep going, just like a car needs gas.   Your body not only tells you when it needs gas, it even tells you what kind of gas it needs, and when it’s full   Those of us who have dieted for a lifetime have lost those natural signals. This is why study after study has shown that diets can actually cause weight gain.

“Food is the centerpiece of early human life,” Munter explains.   “When a baby is hungry, she experiences terrible distress, which gets relieved when a bottle or breast is put in her mouth.  We get confused because later on we feel that eating relieves psychological as well as physical distress.”

The answer is to feed ourselves the way we feed infants.  Munter calls it “demand feeding for adults.”  If someone legalizes all foods and doesn’t choose foods according to what’s fattening, but rather pays attention to when she is physically hungry, asks her body what kind of fuel it needs and starts paying attention to when she’s had enough, binges aren’t going to happen.   “Each time you feed yourself out of physical, rather than emotional hunger you take care of yourself and strengthen yourself,” says Munter.   “You actually re-mother yourself by learning to distinguish emotional from physical distress.”

If someone is using the overcoming overeating approach, she is looking forward to, not dreading, that extravagant holiday dinner.  She might have a little snack earlier, but when she gets to dinner she asks herself, “What does my body most want?”   That might actually be turkey breast and vegetables, not stuffing or pumpkin pie.  Our bodies actually tell us when we need healthy food.   The best way to avoid cramming down the pie and cookies is to promise yourself that you’ll have them around during the year.   If you know you’ll always have your favorite foods available and that they’ll never be off-limits, you won’t feel the need to eat the 3,000-calorie average Thanksgiving dinner.    If your hostess keeps pushing you to have more, the greatest compliment is to say, “I’m too full, but I’d love to take some home.”

Demand feeding takes commitment and practice, and it’s very scary.    Unrestricted eating terrifies dieters who are afraid they will go on an endless binge and gain a ton of weight.  Surprisingly, that’s not what happens.    Having your favorite foods around is very comforting.  After feeding yourself on demand for a while you’ll know when you’re emotionally rather than physically hungry, and start eating what your body needs instead of stuffing your face with whatever is in front of you.  When you eat mindfully, you’ll know when you’re satisfied and be able to stop eating.

“The key to demand feeding is, when you want to eat for emotional reasons, ask yourself, ‘What part of me is upset?’  Each time you do that you learn to turn to yourself instead of food,” explains Munter.    “You have to become competent at all kinds of self-soothing,” not just eating for comfort.

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For more information, here’s an article about mindful eating, an important part of the overcoming-overeating approach. To learn more about smart eating habits, take a look at these Healthy Outlook Blog posts: “Small Steps Can Lead to Long Term Weight Loss,” “A Weight Loss Diet Based on DNA,” and “Pic Healthy Photo Food Diary Mobile App.”

Holidays may be a festive time of celebration and family gatherings, but travel at this time of year can wreck havoc with blood sugar for those with diabetes. Here’s why: airplane travel or long road trips can cause stress. The body reacts to this stress by increasing the release of the hormones cortisol and adrenaline/epinephrine, also known as the “fight or flight” hormones. Blood pressure increases along with heart rate. Plus, these same hormones make energy and glucose available to the cells. For those with diabetes, this process doesn’t work efficiently and glucose can accumulate in the blood.

This can increase your blood sugar, says Angel Anthamatten, DNP, family nurse practitioner and assistant professor at Vanderbilt University School of Nursing, Nashville, TN. “To keep blood sugar within a healthy range, planning and flexibility are key.” For example, consider modifying elements of your holiday planning. Consider sending e-cards vs. shopping for and addressing holiday cards and give yourself plenty of extra time on holiday to-do tasks. “Ask a friend to co-host a holiday party instead of going it alone,” says Anthamatten.

Managing stress during the holidays is an important component of diabetes management, says Alison Massey MS, RD, diabetes educator at the Center for Endocrinology at Mercy Medical Center, Baltimore, Maryland.

On-the-go and travel tips include:

Avoid eating on the run or skipping meals and snacks. This not only prevents overeating but eating regular well-balanced, portion-controlled meals and snacks can help maintain steady blood glucose levels and provide energy to keep up with hectic holiday schedules.

Plan ahead for dietary needs. Keep non-perishable items like nuts and granola bars in your bag or purse to ensure that you always have a healthy snack.

Include physical activity in your daily routine. Exercise can be easy to overlook during busy times, but it’s an important part of managing stress levels, says Massey. “Exercise also helps prevent excess weight gain and helps to decrease blood glucose levels.”

Adopt healthy coping techniques for managing stress. Shopping, cooking, and entertaining can be draining. Try listening to music, journaling or reading instead of reaching for the refrigerator door when stress levels increase.

For stress-free airline travel:

* Bring prescription labels for medication and medical devices to help expedite the security process.

* Pack medications in a separate clear bag that fits in your carry-on bag.

* Bring quick-acting, easy-to-pack and carry snacks to treat low blood sugar.

* Carry/wear medical identification as well as contact information for your doctor.

* Review travel updates on the Transportation Safety Administration website.

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The American Diabetes Association offers additional tips for preparing to travel and what to expect at the airport. Click here for tips on traveling with children who have diabetes. Check out these ideas for ways to cope with and handle stress around the holidays as well as every day. Also, check out these related Healthy Outlook Blog posts: “Artificial Pancreas: New Hope for Diabetes,” “Stop Diabetes,” “5 Lifestyle Factors Cut Diabetes Risk by 80%.”

“The main thing EMS practitioners and first responders see most often during the holiday season are people who get into trouble because they have overexerted themselves beyond what their health would normally allow,” says Lundy, President-Elect of the National Association of Emergency Medical Technicians.

Unintentional overexertion is the third leading cause of nonfatal injury in the U.S., and there is a definite spike in 911 calls during the holidays, especially after 4 pm on the day of an actual celebration. Lundy says EMS responders treat many people who have overworked themselves to make the day special for others, but who forgot to take care of themselves in the process. “I always tell people, holiday means holiday, it doesn’t mean work until you drop. Know your limits, know what you can and can’t do,” says Lundy.

Many people travel over the holidays to see friends and loved ones. “We end up with a lot of patients that have travelled to see their family across town, state line or country. They are taken to a hospital that knows absolutely nothing about them.” Lundy recommends that people carry health information when they travel, keep it in a readily accessible place and tell others how to find it in case of emergency. An information card can be tucked in a purse, pocket or glove compartment and should list your name, date of birth, social security number, health conditions and any medications you are taking.

Here are many ways you can ensure you and your loved ones can avoid a trip to the emergency room during the holidays:

Protect yourself from the flu. Flu season can begin as early as October and usually peaks in January or February in the U.S. Take precautions by getting your annual flu vaccine, stay away from those who are sick, and wash your hands often to reduce the spread of germs. If you are sick with the flu yourself, stay away from others, even if that means missing a seasonal celebration.

Select safe, age-appropriate toys to give as gifts to children. Even though stricter toy safety regulations have led to a continued decline in recalls, a new report by the U.S. Consumer Product Safety Commission shows that toy-related injuries still sent about 181,500 children under the age of 15 to hospital emergency rooms in 2010. Non-motorized scooters continued to be associated with the most injuries. Safety helmets and pads should be part of the gift and sized to fit. While strict regulations are in place to prevent the use of small magnets for toys intended for children under the age of 14 years, remember that they can cause internal injuries if swallowed, and are sometimes used in decorations or desk toys intended for adults. Finally, remember that children can choke or suffocate on deflated or broken balloons, and small parts may pose a choking hazard for children under the age of 3.

Practice safe food preparation. Whether you are an experienced chef or preparing your first holiday meal, the CDC has a helpful list of safety basics for preparing a turkey. You can prevent the spread of norovirus infection, also known as the stomach flu, the leading cause of foodborne-disease outbreaks in the U.S., by washing your hands and rinsing fruits and vegetables carefully. Keep produce separate from raw meat, poultry and seafood. Cook food to a safe internal temperature and make sure to throw out any food that has been left out for more than 2 hours.

Prevent holiday fires before they start. Decorations like candles and Christmas trees add a seasonal glow but require extra care. If you use lit candles, make sure to use stable holders and place them where they cannot fall over or start a fire. Using energy-efficient LED lights cuts the risk of fire because they emit almost no heat. Check that all special lighting and extension cords carry the CSA mark of approval.  The U.S. Fire Administration recommends that you use a dual sensor smoke alarm that can detect a flaming fire as well as a smoking fire. Everyone in your family should know the escape plan, including at least two escape routes from each bedroom.

Wishing all the best in good health for you and your loved ones this season!

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Get into the spirit of the season by listening to The 12 Ways to Health Holiday Song, compliments of the CDC. The Toy Industry Association has comprehensive information about trends, toy safety, and recalls. Learn more about the National Association of Emergency Medical Technicians, which represents more than 32,000 EMS practitioners, including paramedics, emergency medical technicians and first responders. Here are some Healthy Outlook Blog articles with more information about maintaining your good health: “5 Lifestyle Factors Cut Diabetes Risk by 80%,” “Run for Your Life: Fitness Level Predicts Heart Disease Risk,” and “Noninvasive Blood Testing for Carbon Monoxide Poisoning Saves Lives.”

First day of holiday health: one ounce of dark chocolate

Naturally-occurring antioxidants found in dark chocolate (not milk chocolate) may help improve heart health, says Enas A. Enas, MD, a cardiologist on staff at Advocate Good Samaritan Hospital and author of How to Beat the Heart Disease Epidemic Among South Asians (2005). For calories sake, limit yourself to an ounce a day.

Second day of holiday health: two warm hugs

Hugs release oxytocin, a brain chemical known as the ‘love hormone,’ says Elizabeth R. Lombardo, PhD, MS, psychologist and author of A Happy You: Your Ultimate Prescription for Happiness, (Morgan-James, 2009). “Hugs also strengthen relationships and, therefore, help combat issues such as depression.”

Third day of holiday health: three ounces of salmon

The omega-3 fatty acids found in salmon act as natural anti-inflammatory agents, decreasing pain while lowering your risk of heart attack and stroke, says Jacob Teitelbaum, MD, well-known expert in fibromyalgia. Choose wild salmon over farm raised for the most omega-3′s.

Fourth day of holiday health: four ounces of red wine

Red wine’s flavonoids, antioxidants found in grape skin and other berries raise HDL, the “good” cholesterol, and help prevent heart disease, says Enas. “Use moderation.” Women should limit themselves to one, four-ounce glass a day and men to two, four-ounce servings daily.

Fifth day of holiday health: five golden raisins

Golden raisins mixed with nuts make a quick, portable, healthy snack that includes both carbs and a bit of protein and healthy fat, says Keri Gans, RD, spokeswoman for the American Dietetic Association (ADA). Go easy: calories in dried fruits add up quickly. Two tablespoons contain 60 calories.

Sixth day of holiday health: six days of activity

It may be unrealistic to try to lose weight over the holidays, so strive for weight maintenance, says Russell Pate, PhD, professor of exercise science at the University of South Carolina. Set a goal of 30 minutes of activity six days of the week.

Seventh day of holiday health: seven hours of sleep

Most adults need a minimum of seven to seven and a half hours sleep,” says Michael Thorpy, MD, director of the Sleep/Wake Disorders Center, New York Montefiore Medical Center. Memory, concentration and coordination become compromised otherwise; lack of sleep may also contribute to cardiovascular risk factors.

Eighth day of holiday health: eight ounces of Greek yogurt

Eight ounces of Greek yogurt contains approximately 300 mgs of calcium, says Jeri Nieves, PhD, associate professor of clinical epidemiology at Columbia University and an expert with the National Osteoporosis Foundation (NOF). “People under the age of 50 need 1000 mg of calcium a day; people over 50 need 1200 mg.”

Ninth day of holiday health: nine minutes of mindfulness

Mindfulness meditation involves bringing your attention fully in the present, says Lombardo. “To de-stress from holiday chaos, taking a few moments to relax can ease stress and anxiety tremendously.” Practice sitting focused on a single task or object without allowing your mind to drift.

Tenth day of holiday health: 10 minutes of sunshine

Ten minutes of sunshine provides the equivalent of 5,000 to 10,000 IU of vitamin D during the spring and summer, says Mark Moyad, MD, MPH, director of preventive medicine, University of Michigan. The sun’s lower intensity in the winter drops this number, however. So supplement with 400 IU daily, the amount recommended by the Centers for Disease Control and Prevention (CDC).

Eleventh day of holiday health: 11 glasses of water

According to the Institute of Medicine, healthy women require 11 glasses of fluids a day and men need 15. To add flavor to plain water, add a slice or two of lemon, lime or cucumber.

Twelfth day of holiday health: 12 organic fruits

If you’re concerned about excess pesticides, choose organic versions of produce highest in chemicals. According to the Environmental Working Group’s “dirty dozen” list, those highest include: celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, cherries, collard/kale greens, potatoes and imported grapes. The benefits of non-organic fruits and vegetables still outweigh the risks, however, says Gans. “Most people don’t eat enough. Just wash them before eating.”

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For additional tips on healthy eating check out our post on the USDA’s Choose MyPlate or The American Dietetic Association site. For further information on general health issues go to Medline Plus or the Mayo Clinic’s Healthy Lifestyle.

Passport? Check. Boarding Passes? Check. Baggage Tags? Check. Credit cards? Check.

And a medical questionnaire? Before boarding Holland America’s Eurodam for an 11-day cruise on the Baltic Sea from Dover, England to St. Petersburg Russia, passengers are screened for the H1N1 and Norovirus viruses. Had I been coughing? Feeling nauseated?  Any sign of fever? Fortunately, my only ailments were sore muscles, courtesy of climbing up to the Dover Castle the day before. I checked in, got the okay to go aboard, and joined a line where I showed my keycard, and spritzed some anti-bacterial spray from a dispenser.

Fresh ocean air, active shore excursions, plenty of time to rest – what could be better for your health than a sea cruise? Nothing – unless someone on board has a contagious illness. Cruise ships harbor lots of people in relatively close quarters, and, as in hospitals and hotels, people use common facilities such as pools, whirlpools, bathrooms, spas, bars, and restaurants.  Illnesses such as Norovirus can spread quickly, and with many cruise ship passengers being elderly, and with some ships journeying far from medical facilities ashore, consequences can be severe.  For example, in March, 2010, 310 of 1,987 passengers on Royal Caribbean’s Vision of the Sea fell ill and were quarantined in Sao Paulo, Brazil.

“You do not want to be on a ship that is quarantined,” said Captain Jeroen Van Donselaar, captain of the Eurodam. Van Donselaar is an expert on avoiding the ship-board illness: Not only has he never had to take a ship into quarantine, the Eurodam earned top scores on inspections carried out by the Centers for Disease Control’s Vessel Sanitation Program. The VSP assists cruise ships in preventing and controlling the introduction, transmission, and spread of gastrointestinal illnesses.

Inspections encourage captains and crews to take every precaution to minimize the risk of disease, starting with pre-boarding questionnaires and the placement of anti-bacterial hand washes at all gangways and outside restaurants and bathrooms.

Captain Donaelaar recommended the following steps, which are in line with CDC recommendations for staying healthy onboard ship:

– Wash hands often, especially after using the bathroom and before eating, and after touching high-contact points like doorknobs and railings.

– Use alcohol-based hand wipes and gels.

– Leave the area if you see someone get sick, and report to cruise staff.

– Take care of yourself. Get plenty of rest and drink lots of water. Resting helps rebuild your immune system. Drinking water helps prevents dehydration.

– Go to the clinic if you feel ill. On the Eurodam, as on many cruise ships, clinic visits for possible influenza and Norovirus-related symptoms are free of charge.

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Check out ships that have scored a perfect 100 their VSM inspection. Check out your cruise ship’s score here. Learn more about Norovirus. Read the CDC’s complete tips for onboard health.

Great strides have been made in health over the past decade, healthypeople.gov reports. We’re living long and fewer Americans are having heart attacks and strokes. Yet challenges remain and Healthy People 2020 has developed 12 indicators to track progress on high-priority health issues. Some of them are familiar, such as measuring access to medical services (how many people have health insurance; how many have a usual health provider, instead of the emergency room?) and preventative services (are kids getting their shots; are adults ages 50 and up getting checked for colon cancer; how well are diabetics controlling their blood sugar?).

One indicator that’s new–and extremely important–is looking at the nation’s oral health, particularly periodontal (gum) disease, which doesn’t just stop at the mouth. As healthymagination reported last year year, keeping your gums healthy could actually prevent a heart attack. That’s because people with periodontal disease are nearly twice as likely to have heart disease than those with healthy gums. What’s the link? The same bacteria that cause gums to become swollen and inflamed can also spark systematic inflammation in blood vessels, setting the stage for a heart attack. A growing body of evidence also links gum disease to increased risk for diabetes and in pregnant women, risk for premature births and low birthweight babies. The encouraging news, however, the government reports, is that regular dental care can help prevent these dangerous conditions. Have you had a dental checkup this year?

7 pains you shouldn’t ignore.

Guest blogger Andrea Campbell is the author of Your Corner of the Universe: A Guide to Self-Therapy Through Journal Writing and other books. She is a member of American Society of Journalists and Authors.

Neurologist Richard Restak observed that dealing with the daily raw emotions of patients can be stressful and at times discouraging for him and other doctors involved in similar specialties. He believes that writing things down has helped him to make order out of life’s chaos, and that switching between two very different career activities, physician and author, has given his life stability.

Traumatic experiences such as the death of a loved one, fighting a recurring disease or surviving abuse create anxiety. When people suffer an illness or emotional upheaval they have an inherent need to discuss or confront the experience. Consistent journal writing can serve as stress relief. The act of converting emotions into words changes the way a person thinks—and this personal narrative helps them to summarize, store and cope with their feelings more efficiently. Here’s a look at other potential benefits:

* Better Health – Writing about their chronic conditions can help boost the health of patients who suffer from asthma and arthritis. “We looked at writing about the most stressful experience of one’s life in an emotional way,” says Arthur A. Stone, Ph.D. at Stony Brook University School of Medicine and co-author of this study. Over four months, one group wrote about their plans for the day, while the others wrote out feelings about a stressful event, all the while continuing their regular medical treatment. After being evaluated, researchers found that 47% of the patients who wrote about their feelings showed improvement after 4 months, while only 24% of the other group did. However, the study did not evaluate whether these health improvements would persist beyond 4 months.

* Better Coping Skills – According to a recent Baylor University study, men with testicular cancer demonstrated improved mental health after five weeks of writing positive thoughts. “There’s a lot of research that takes this writing-based approach…but we applied this line of research to the testicular cancer context for the first time that we are aware of,” says Mark T. Morman, Ph.D. and director of graduate studies at Baylor University. “We think writing about the experience could add to the therapy and can help with recovery and quality of life issues after treatment, as the men try to get on with their lives.”

* Handling Grief – After a loved one dies, the emotional devastation for family and friends may be accompanied by an upset stomach, frequent headaches, shortness of breath or a tightening in the throat and many other physical symptoms. Much has been written about the various stages of grief, but an article in the Mayo Clinic Health Letter suggests that keeping a journal and writing a letter to the deceased may help to alleviate feelings of anxiety and the associated discomfort. Writing out words left unsaid, regrets, and thoughts about loss isn’t a cure for grief, but the process can help people cope with feelings that may be too painful to express verbally.

* Making Sense of Emotions – The world may feel unsafe or out of control but venting on paper is not enough. A study of the effects of journaling on students at the University of Iowa showed that if someone only writes about stressful emotions, doing so might actually make things worse. The study found the combination of writing down one’s feelings about traumatic events, and initiating efforts to understand and make sense of them offered greater benefits than simply writing down negative emotions.  In other words, a key to better health is to free-flow write about feelings, then try to make sense of your reactions to life events and learn from them. By journaling, you give yourself permission to be totally honest and review your experiences in a thoughtful manner in order to enhance feelings of control and mastery over the traumatic event.

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For additional information on how to write about traumatic experiences download “Emotional Processing of Traumatic Events,” or pick up “Forming a Story: The Health Benefits of Narrative.” For tips on journal writing see “Writing and Health: Some Practical Advice.” For a look at how keeping a food diary may help with weight loss, check out our blog post, “Free Weight App Combines Calorie Counter and Food Diary.”