In an era where we're continually pushed to be faster, more productive, and perpetually connected, finding balance seems more elusive than ever. However, the keys to a balanced life are not a secret, and they're not just the result of ancient wisdom or common sense - they're rooted in scientific evidence. Let's delve into the various studies that shed light on the path to a balanced life.

1. The Power of Regular Exercise

We all know that regular exercise is good for our physical health, but a slew of research has demonstrated its powerful impact on our mental wellbeing. A classic study published in JAMA Psychiatry in 1999 by Dunn and colleagues showed that exercise could help decrease symptoms of depression. The researchers found that exercising three to five times a week for 30-45 minutes each time had the best effects. So, for a balanced life, a regular workout routine should be part of your schedule.

2. The Benefits of Healthy Eating

The field of nutritional psychiatry has flourished in recent years, with numerous studies linking diet to mental health. For instance, a study by Jacka et al., published in the BMC Medicine journal in 2010, found that a diet high in fruits, vegetables, lean proteins, and whole grains - and low in processed foods - is linked with a reduced risk of depression and anxiety. Therefore, a balanced life isn't just about balance in activities but also balance in what we consume.

3. The Role of Adequate Sleep

Sleep is essential for our physical and mental health, and science confirms it. A study led by Walker and published in the journal Science in 2009 revealed that sleep enhances memory and problem-solving abilities, consolidates learning, and regulates mood. Therefore, ensuring a regular and adequate sleep schedule is fundamental to achieving balance.

4. Mindfulness and Meditation

Mindfulness and meditation have seen a surge in interest over the past decade, and for good reason. A 2011 study by Hölzel et al., published in Psychiatry Research, demonstrated that mindfulness meditation can literally change our brains, reducing anxiety and boosting regions associated with memory, empathy, and stress regulation. This finding suggests that incorporating mindfulness or meditation into your routine can help you achieve balance.

5. Social Connection and Community

Humans are social creatures. We thrive when we feel connected to others, and science backs this up. In a seminal study by House, Landis, and Umberson, published in the journal Science in 1988, social relationships were found to impact mortality rates. People with strong social relationships had a 50% lower chance of mortality. Hence, maintaining strong, positive relationships is a crucial aspect of living a balanced life.

6. Lifelong Learning and Intellectual Engagement

Finally, never underestimate the power of the mind. Engaging in lifelong learning and intellectual pursuits has been shown to enhance cognitive function and delay cognitive decline. A 2017 study by Landau et al., published in JAMA Neurology, showed that people who engage in regular cognitive activities had a lower risk of mild cognitive impairment. This study suggests that keeping your mind active and engaged is a crucial piece of the balance puzzle.

To sum up, a balanced life isn't about squeezing in as much as possible or continuously chasing elusive goals. It's about respecting our needs - for exercise, nourishment, rest, mindfulness, social interaction, and intellectual stimulation - and making time for these crucial elements. These aren't just feel-good ideas; they're strategies backed by scientific evidence for a healthier, more balanced life.