The health benefits of urban trees:

Improve cardiovascular function

Reduce the use of medications

Prevent asthma in children

Reduce premature deaths

Enjoy & Expect Health Benefits

Hobbies can reduce depressive symptoms in older adults.

Prescribing fruits & vegetables can lower blood pressure in people with hypertension.

Enjoy & Expect Health Benefits

Proper hydration is important for quality sleep and cognitive functions

Ongoing Education can prevent dementia in older adults.

Did you know that the presence of pets is also one of Biophilic Design attributes?

A recent review study revealed that companion animals can reduce anxiety and stress.

Did you know that improving sleep quality can reduce anxiety and depression?

Enjoy & Expect Health Benefits

Activity Trackers can increase physical activity among older adults.

Did you know that Daily Pleasures can improve brain health?

Enjoy & Expect Health Benefits

Self-care is self-compassion in action

Mindfulness meditation

nature

nutrition

yoga & breathwork

music & aromatherapy

physical activity

biophilic home

Optimal Indoor Lighting

is important for

Healthy Aging

Cognitive Functions

Quality Sleep

Mental Health

Well-Being

Biophilic Solutions to improve Mental Health

Fragrant primula increases relaxation

Fresh roses reduce physiological stress

Bitter orange essential oils reduce anxiety

Indoor plants increase positive emotions

Did you know that a daily 5-minute cyclic sighing is effective in improving mood and reducing anxiety?

Physical exercise, aromatherapy, and meditation can improve sleep in older adults

#healthydwelling2030

With 6 out of 10 adults in the U.S. living with chronic diseases, we propose a 3-step solution to address this health care crisis:

1. Improve interior spaces using evidence-based design and healthy materials.

2. Expand the functionality of interior spaces to support self-care for chronic disorders.

3. Increase awareness of the mind-body-nature connection.

A systematic review study suggests that forest bathing can significantly reduce depression and anxiety symptoms.

Physical activity can reduce depression and anxiety.

Did you know that social support from friends, family, and coworkers can prevent chronic diseases?

For people living in cities, frequent visits to green spaces are associated with less frequent use of medications for mental and cardiovascular disorders.

To improve fibromyalgia symptoms, enjoy the following:

-music
-yoga
-mud bath

Indoor and outdoor greenery are associated with fewer depressive symptoms.

For older adults, listening to music can improve mood and memory.

THANK YOU

Gratitude can reduce symptoms of depression and anxiety, while improving physical health

Can The Frame Smart TV provide health benefits of nature of soundscapes?

Can biophilic interior design and self-care help people to reduce migraine headaches?

Learn more in our “Healthy Dwelling” article

Speaking of nature, did you know that green spaces reduce hospital admissions for mental health?

Enjoy & Expect health benefits

Listening to music can improve PTSD symptoms

Nature sounds bring these health benefits:

-stress reduction
-decreased pain and heart rate
-improved mood and cognitive performance

Combining music and physical activity can improve cognition and well-being of people living with Alzheimer’s disease

A walk in nature significantly improves positive emotions

For people living with depression, let’s promote the benefits of

-biophilic indoor environments fostering self-care
-connection with outdoor nature
-listening to music

Enjoy & Expect Health Benefits

Listening to music has the following powers:
-improve cognition in people with dementia
-increase brain connectivities in older adults
-reduce depression in people with Alzheimer’s disease

Did you know that yoga is beneficial for people living with muscular dystrophy?

Aromatherapy can improve mental health

Enjoy and expect health benefits

Did you know that a one-hour walk in nature can reduce amygdala activity?

The amygdala is a brain structure activated by stress and fear.

Enjoy & Expect Health Benefits

Indoor plants can reduce blood pressure

Enjoy & Expect Health Benefits

Yoga practice can reduce…
-low back pain intensity
-frequency of migraine headaches
-chronic neck pain
-cancer pain

Self-compassion can improve sleep quality

Self-reflection can improve brain health

Dancing, pilates, yoga, and qi gong are effective in reducing symptoms of Parkinson’s disease

Enjoy & Expect health benefits

Enjoying green spaces reduces anxiety and depression

Visiting blue spaces improves mental well-being

Quality sleep can prevent dementia

Enjoy & Expect Health Benefits

Music and dance can reduce fibromyalgia pain

Enjoy & Expect Health Benefits

Benefits of basking in natural light include
-improved mood and sleep
-reduced risks for depression and dementia

Enjoy & expect health benefits

Indoor green walls can improve skin health and immune functions

Enjoy & Expect health benefits

Listening to music enhances brain neuroplasticity, reduces chronic pain, improves ptsd symptoms

Enjoy & Expect Health Benefits

Aromatherapy with essential oils can

-reduce anxiety and pain
-improve sleep quality
-support immune functions

Health Benefits of sharing kindness and gratitude:

Kindness can reduce stress responses

Gratitude can reduce inflammation

Enjoy & Expect health benefits

Hiking in nature can:
-reduce depression
-lower stress and blood pressure
-enhance immune functions

Enjoy & Expect health benefits

Deep breathing exercises reduce back pain, decrease anxiety, and lower systemic inflammation

Did you know?

Cupping therapy can be effective for neck pain, psoriasis and knee osteoarthritis.

How can bees support our health?

Honey can relieve symptoms of respiratory infections, and facilitates wound healing.

Propolis can improve metabolic, liver, and renal functions in people with diabetes.

Quality sleep benefits from

physical exercise and yoga

chamomile tea

aromatherapy

a warm bath or shower

What can music and nature share in common?

Listening to music or being in nature

improves immune functions

reduces chronic pain

improves mental health

Enjoy and expect health benefits

Physical exercise reduces anxiety symptoms

treats and prevents depression

Laughter and humor can

improve mental health

reduce pain

increase lifespan

lower blood pressure in a partner

Enjoy and expect health benefits

Yoga

reduces low back pain

improves depressive and anxiety symptoms

helps to reduce migraine headaches

is effective for parkinson’s disease

supports quality sleep

The latest research suggests that meditation can voluntarily and nonpharmacologically improve the immune response for treating various conditions associated with excessive or persistent inflammation

To improve cognitive functions such as focus and attention, please consider…

Mindfulness Meditation
Exposure to Nature
Eating Berries and Cocoa

Powerful Self-Care

Breathing exercises and adequate sleep improve mental health and the immune functions.

Mental health and immune functions are interconnected…

People with Parkinson’s Disease can benefit from:

Yoga - improves mobility
Breathing Exercises - improves respiration
Music - supports cognition
Dance - improves balance

Diabetes? Prediabetes?

The following can reduce blood glucose levels:

Avocados, almonds, chia seeds, and guava leaf tea.

Gardening and walking in nature.

Did you know…

Indoor naturalistic light reduced depression, anxiety, and fatigue in stroke patients.

Surgery patients exposed to sunlight took 20% less analgesic medicine, as compared to those who were located on the “dim” site of a hospital.

A combination of nature exposure, social support, physical activity, and education improves pain and fatigue in people with fibromyalgia.

A combination of exercise and meditation reduces low back pain intensity.

Yoga, meditation, EFT, and EMDR are effective in reducing PTSD symptoms.

Nurture your health by integrating four pillars of self-care practices

Breathe deeply

Stay active

Sleep well

Eat healthy

To benefit your:

mental health

cardiovascular system

immune system

metabolism

Flowers have a positive effect on emotional health.

Flowers can reduce pain, anxiety, stress, and blood pressure in people recovering from surgery.

Learn more about the health benefits of integrating:

mindfulness
breathing exercises
meditation
yoga

digital medicine

physical activity
adequate sleep
music

forgiveness
gratitude

Ways to reduce stress include…

Eating fruits and vegetables

Music and aromatherapy

Being in nature

Practicing yoga

Since many people spend over 90% of their time indoors, biophilic design helps to connect indoor spaces with nature.

Did you know that exposure to indoor nature can lower anxiety and has positive effects on the autonomous nervous system?

Walking in the forest can improve cognition while practicing qigong in the forest can reduce depression in elderly people.

Gardening reduces depression, anxiety, and fatigue.

Gardening also improves blood glucose levels, heart-rate variability, and the stress hormone cortisol.

Did you know…

mobile apps delivering breathing exercises can reduce blood pressure in people with hypertension.

Mindfulness delivered via mobile app can reduce depressive symptoms.

Physical exercise delivered via internet can improve knee osteoarthritis pain.

Anti-cancer self-care includes…

listening to music reduces pain, anxiety, and fatigue, and increases natural killer immune cells

qigong practices reduce fatigue, improve health-related quality of life, and increase the level of immune cells

breathing exercises reduce fatigue and anxiety, prolong lifespan, and increase natural killer immune cells

References 1. Brain Behav Immunol 2014; Cochrane Database Syst Rev 2016 2. Supportive Care Cancer 2016; Medicines 2017; ibid 2020 3. Ann NY Acad Sci 2005; Medicines 2017; Int J Yoga 2020

A wonderful question…

Quality sleep can improve immune functions.

Listening to music can improve both quality sleep and immune functions.

Did you know that digital therapeutics can serve as medical treatments?

The FDA-approved mobile medical apps include BlueStar (WellDoc) for diabetes, Somryst (Pear Therapeutics) for insomnia, or the video game EndeavorRx (Akili Interactive) for ADHD.

Mobile apps can also be used for the treatment of chronic pain, depression, and anxiety.

Self-care to overcome depression

Listening to music

Breathing exercises

Physical activity and being in nature

Wonderful & powerful benefits of nature

Exposure to outdoor nature can improve mental health and cardiovascular health, and the immune system.

Exposure to indoor nature can induce relaxation and activate the parasympathetic nervous system.

Self-care to overcome chronic pain

Listening to music

Yoga & physical activity

Forgiveness and quality sleep

Being in nature

Self-care to reduce anxiety:

yoga

mindfulness

forest bathing

quality sleep

aromatherapy and music

References 1. JAMA Psychiatry 2021 2. Front Psych 2019 3. Glob Adv Health Med 2019 4. Nature Hum Behav 2020 5. Int J Environ Res Public Health 2019

pop quiz

Q: What do ecotherapy, forest bathing, and earthing (grounding) share in common?

A: they provide health care benefits for our mental and physical well-being.

References Int J Environmental Res Public Health 2016; ibid 2017; Explore (NY) 2020

Powerful essential oils

Lemon Aromatherapy can reduce

blood pressure in people recovering

after a heart attack.

Taken orally, capsules

containing essential oils from

lemon, orange, myrtle,

and eucalyptus can be

effective in treating viral

respiratory infections, like

acute bronchitis.

references

1. Complement Ther Clin Pract 2020 2. Drug Res 2013; Adv Integr Med 2020

Tai Chi and qigong can help to overcome

diabetes
chronic pain
chronic heart failure
high blood pressure
copd

References 1. PLOS One 2020 2. J Clin Med 2019 3. Evid Based Complement Alter Med 2020 4. BMC Complement Med Ther 2021 5. J Thorac Dis 2020

Our gut microbiota produces neurotransmitters and other active compounds which support our physical and mental health.

Healing dysbiosis (disease) of gut microbiota may benefit people living with depression, anxiety, pain, IBS, obesity, autism, and Parkinson’s and Alzheimer’s diseases.

References 1. Physiol Rev 2019 2. World J Gastroenterol 2017; J Neuroendocrinal 2019

Exposure to green LED light has been shown to:

Reduce pain and improve quality of life in people with fibromyalgia

Reduce headaches in people living with migraines

References 1. Pain Med 2020 2. Cephalalgia 2020

These self-care practices can reduce migraine headaches:

Mindfulness meditation

Exposure to green light

Aromatherapy with lavender or peppermind

Magnesium supplements

References 1. JAMA Intern Med 2020 2. Cephalalgia 2020 3. J Etnopharmacol 2021 4. Nutrients 2018

“You are what you eat.” -Victor Lindlahr

The human body consists of approx. 30 to 40 trillion cells while hosting approx. 38 trillion bacterial cells.

The microbiota-gut-brain axis regulates human behavior, brain functions, and the immune system.

References 1. Ann Human Biol 2013 2. PLOS Biol 2016; Nat Med 2018 3. Trans Res 2017; Physiol Rev 2019

Our nature is wonderful and powerful

Forest bathing can reduce blood pressure and improve mental health in people with hypertension.

Do you know the difference?

Probiotics: Live strains of bacteria which provide health benefits by modulating gut microbiota

Prebiotics: Food components (like dietary fibers) which promote benefits of gut microbiota)

Symbiotics: A combination of probiotics and prebiotics

Psychobiotics: Probiotics which impact mood disorders such as depression

References Nutrients 2017; J Biomed Sci 2019; Curr Nutr Rep 2020

Did you know…

Exercise and a Mediterranean diet support a healthy gut microbiome, while stress and a Western diet support an unhealthy one.

Probiotics can reduce anxiety and improve sleep in people exposed to chronic stress.

References 1. Neurobiol Dis 2020 2. Nutrients 2019

Health benefits of houseplants

Improved cardivascular functions

Stress reduction

Better indoor microbiome and air quality

References 1. Sci Total Environ 2020 2. Prev Med 2008 3. Environ Sci Pollut Res Int 2014; Front Microbiol 2015

The power of breathing

Breathing exercises can:

provide health benefits for people with asthma and COPD

help to recover after a stroke

improve sleep quality in healthy adults

Did you know that optimism helps to

reduce risk for heart attack and stroke

experience less chronic or acute pain

enjoy better physical health and live longer

What do music and probiotics share in common?

They are effective in treating depressive symptoms and can improve immune function.

References 1. Curr Opin Gastroenterol 2015; Front Psychol 2017; PLOS One 2020 2. Trends Cogn Sci 2013; J Biomed Sci 2019

Pop quiz: Did you know that people with refractory epilepsy can reduce seizures by:

-taking specific doses of omega-3 fatty acids

-listening to mozart’s sonata k.448 music

-practicing yoga

Believe in yourself

Self-efficacy reflects our belief in our abilities to succeed in specific life circumstances.

Did you know that self-efficacy can help to reduce pain severity?

Can breathing exercises, cold exposure, and meditation reduce pain?

Did you know that the WIM HOF METHOD modulates specific pain pathways in the brain which can produce analgesic effects?

REFERENCE

Neuroimage 2018

The Wonders of Walking in Nature

Walking in the forest can lower glucose

blood levels in people with diabetes,

and reduce anxiety and fatigue.

Walking in urban parks can activate the

parasympathetic nervous system

and lower heart rate.

REFERENCEs

1. Int J Biometeorol 1998 2. Int J Environ Res Public Health 2019 3. Int J Environ Res Public Health 2015

Almonds:
-reduce blood glucose levels
-prevent cardiovascular disease
-regulate appetite
-reduce the severity of wrinkles

Prevent cardiovascular diseases https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-08642-4

Reduce wrinkles severity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6916293/

Regulate appetite https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4500840/

Reduce blood glucose levels https://pubmed.ncbi.nlm.nih.gov/17292730/

glucose levels https://pubmed.ncbi.nlm.nih.gov/20580779/

Can beets and breathing beat hypertension?

Did you know that beetroot juicing and slow-breathing pranayama can lower blood pressure?

references

1. Complement Ther Clin Pract 2020

2. Adv Nutr 2017

Did you know that gratitude can improve sleep and reduce inflammation biomarkers.

REFERENCEs

1. J Psychosom Res 2009

2. Psychosom Med 2016

Clinical effects of nature

Being in the forest for seven days can reduce chronic neck pain.

Surgery patients exposed to sunlight took 20% less analgesic medications as compared to those who were located on the “dim” side of the hospital.

REFERENCEs

1. Ann Rehabil Med 2015

2. Psychosom Med 2005

“Earthing (also known as grounding)

refers to the discovery that bodily contact with the

Earth’s natural electric charge stabilizes the

physiology at the deepest levels,

reduces inflammation, pain, and stress,

improves blood flow, energy, and sleep,

and generates greater well-being.”

REFERENCE: Explore (NY) 2020

Healing Powers of Our Thoughts

Did you know that the placebo effect can:

provide 75% of pain reduction in people with osteoarthritis

induce DOPAMINE RELEASE in people with Parkinson’s disease

reduce depression symptoms

REFERENCEs

1. Clin Exp Rheumatol 2019

2. Science 2001

3. Psychiatr Danub 2014

Healing trauma

People living with adverse childhood experiences are more susceptible to depression, anxiety, addiction, heart diseases, and cancer.

Meditation, education, and skills training can benefit those who experienced childhood trauma.

references

1. Lancet Publ Health 2017; Lancet Publ Health 2019

2. Child Abuse Negl 2018; Transl Psychiatry 2020

All three natural wonders:
-eating blueberries
-being connected with nature (earthing)
-listening to music

can produce anti-inflammatory effects.

references

1. Nutrients 2019 2. Explore (NY) 2020 3. Trends Cogn Sci 2013

Trees support our health by:
-improving cognition, mental health, and stress management
-reducing harm from air pollution and excess heat
-improving immune and cardiovascular functions

reference

Int J EnvironRes Public Health 2020

Black tea reduces cholesterol and weight gain

Green tea improves memory and reduces anxiety

Chamomile tea improves sleep and reduces depression

Guava leaves tea reduces glucose blood levels

references

1. J Nutr 2003; Food Funct 2014

2. Phytomed 2017

3. J Adv Nurs 2016

4. Nutr Metabol 2010

Black tea reduces cholesterol and weight gain

https://academic.oup.com/jn/article/133/10/3298S/4687625

https://pubs.rsc.org/en/content/articlelanding/2014/FO/C4FO00209A#!divAbstract

Chamomile tea improves sleep and lowers symptoms of depression https://onlinelibrary.wiley.com/doi/abs/10.1111/jan.12836

Green tea improves memory and attention, and reduces anxiety https://pubmed.ncbi.nlm.nih.gov/28899506/

Guava leaves tea reduces glucose blood levels https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-9

Did you know that fruits and vegetables are a rich source of pure water? Strawberries, watermelon, cucumber, tomatoes, and lettuce contain over 90% water, while apples, grapes, oranges, and carrots contain 80-90& water.

reference

Nutr Rev 2010

Health benefits of music

improves emotional health and well-being

improves immune functions

improves cardiovascular health

references

1. Nat Rev Neurosci 2014; Perspect Publ Health 2018

2. Brain Behav Immunol 2014

3. Heart 2010; Int J Cardiol 2016

Four well-being molecules

Dopamine from music and meditation

Endorphins from physical exercise

Oxytocin from loving friends

Serotonin from healthy nutrition

references

1. Brain Res Cogn Brain Res 2002, Nat Neurosci 2011

2. Front Psychiatry 2013 3. Front Neurosci 2014 4. Nutrients 2018

Passionflower herbal tea and forest bathing can improve sleep, while passionflower extract can reduce anxiety.

Can passionflower and being in nature overcome anxiety and insomnia?

references

1. Phytother Res 2011; Int J Environ Res Public Health 2020

2. J Clin Pharm Ther 2001; Proc Natl Acad Sci USA 2015

Passionflower – anxiety https://pubmed.ncbi.nlm.nih.gov/11679026/

Insomnia https://pubmed.ncbi.nlm.nih.gov/21294203/

Forest bathing and insomnia

https://pubmed.ncbi.nlm.nih.gov/32916805/

Hiking in nature reduce anxiety PNAS 2015 https://www.pnas.org/content/pnas/early/2015/06/23/1510459112.full.pdf

Nature’s wonders to ponder

Honey can reduce severity and frequency of cough in upper respiratory infections.

Elderberry syrup is effective in treating symptoms of upper respiratory infections.

What can happen if honey and elderberry syrup work together?

references

1. BMJ Evidence-Based Medicine 2020

2. Complement Ther Med 2019

Superpowers of chia seeds include reduction of blood glucose and appetite.

reference

Eur J Clin Nutr 2017

Music + movement = dance + health

Dance can improve cognition, mental health, and balance in people with Parkinson’s Disease.

Samba and tango were effective in improving functional mobility in people with Parkinson’s disease.

references

1. NeuroRehabilitation 2019, PLOS One 2020 2. Complement Ther Med 2015; BMC Neurology 2020

Did you know?

Several musical compositions by Mozart significantly reduced seizures in children with epilepsy and drug-resistant epileptic encephalopathies.

While listening to sonata k.488 once a day for six months, over 50% of children with refractory epilepsy experienced more than 50% reduction in seizure frequency.

How can music reduce seizures? Listening to Mozart’s sonata k.488 can enhance activity of the parasympathetic nervous system.

REFERENCES

Transl Pediatrics 2015; Seizure 2018; Epil Behav 2018

Epil Behav 2013

Clin Neurophysiol 2013; Epil Behav 2020

Did you know?

Several musical compositions by Mozart significantly reduced seizures in children with epilepsy and drug-resistant epileptic encephalopathies.

While listening to sonata k.488 once a day for six months, over 50% of children with refractory epilepsy experienced more than 50% reduction in seizure frequency.

How can music reduce seizures? Listening to Mozart’s sonata k.488 can enhance activity of the parasympathetic nervous system.

REFERENCES

Transl Pediatrics 2015; Seizure 2018; Epil Behav 2018

Epil Behav 2013

Clin Neurophysiol 2013; Epil Behav 2020

Did you know?

Several musical compositions by Mozart significantly reduced seizures in children with epilepsy and drug-resistant epileptic encephalopathies.

While listening to sonata k.488 once a day for six months, over 50% of children with refractory epilepsy experienced more than 50% reduction in seizure frequency.

How can music reduce seizures? Listening to Mozart’s sonata k.488 can enhance activity of the parasympathetic nervous system.

REFERENCES

Transl Pediatrics 2015; Seizure 2018; Epil Behav 2018

Epil Behav 2013

Clin Neurophysiol 2013; Epil Behav 2020

music is wonderful medicine

clinical benefits of music include:

improving chronic and postoperative pain

reducing epileptic seizures

reducing depressive symptoms

improving neurorehabilitation after stroke

references

1. Pain Physician 2017; Pain Pract 2020

2. Clin Neurophysiol 2020

3. Front Psych 2017

4. World J Psych 2015; Lancet Neurol 2018

Did you know that both music and loving-kindness meditation are equally effective in improving well-being?

Being in nature is self-care

Did you know that the benefits of yoga for children may include:

increased visual attention

reduction of stress and anxiety

improved heart rate variability and motor skills in children with autism spectrum disorder

reduction of seizures in children with epilepsy

Improve management and reduction of stress and anxiety https://pubmed.ncbi.nlm.nih.gov/29397087/

Improve motor skills in children with autism spectrum disorder https://pubmed.ncbi.nlm.nih.gov/31765484/

And HRV in children with ASD https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329223/

Yoga in children with epilepsy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413605/

Improves visual attention https://pubmed.ncbi.nlm.nih.gov/31024412/

Facts about Beets

Red-coloring pigments (betalins) have antioxidant, anti-inflammatory, and anticancer properties.

Beetroot juice can reduce blood pressure.

Daily listening to specific music compositions such as mozart’s sonata k.448 can reduce seizures in children and adults living with epilepsy.

Daily listening https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278546/

Children https://pubmed.ncbi.nlm.nih.gov/26835395/

Children https://pubmed.ncbi.nlm.nih.gov/29182948/

Meta-analysis https://www.sciencedirect.com/science/article/abs/pii/S1388245720301486?via%3Dihub

“You are braver than you believe, stronger than you seem, and smarter than you think.” -Christopher Robin

Did you know that self-help can be effective for:

depression

anxiety

insomnia

smoking cessation

ocd

ptsd

panic disorders

Self-help can be guided, unguided, or using internet and mobile apps.

References:

Insomnia https://pubmed.ncbi.nlm.nih.gov/23035962/

Depression https://pubmed.ncbi.nlm.nih.gov/30611913/

anxiety https://pubmed.ncbi.nlm.nih.gov/31199319/

Social anxiety https://pubmed.ncbi.nlm.nih.gov/31208680/

smoking cessation https://pubmed.ncbi.nlm.nih.gov/30284878/

OCD, panic disorders, PTSD https://pubmed.ncbi.nlm.nih.gov/28557299/ and https://www.jmir.org/2017/3/e90/

“I never knew how strong I was until I had to forgive someone who wasn’t sorry, and accept an apology that I never received.”

Forgiveness is a multi-step process leading to freedom and improved well-being.

Did you know that online self-help tools can facilitate forgiveness, while emotional wound healing activates brain structures associated with empathy?

https://pubmed.ncbi.nlm.nih.gov/29244197/

Ref J Clin Psychol 2018

Brain structures: https://www.frontiersin.org/articles/10.3389/fnhum.2013.00839/full

Brain structures: https://www.nature.com/articles/srep45967

In addition to being nutritious and yummy, blueberries can improve our cognition.

Did you know that blueberries can also improve brain functions in people with mild cognitive impairments, and can reduce inflammation and pain in people with knee osteoarthritis?

References:

improve pain and inflammation in people with knee osteoarthritis https://www.mdpi.com/2072-6643/11/2/290

improve brain functions in people with mild cognitive impairments https://pubmed.ncbi.nlm.nih.gov/28221821/

Improve cognition https://pubmed.ncbi.nlm.nih.gov/28283823/

reduce blood pressure https://pubmed.ncbi.nlm.nih.gov/25578927/

improve healthy gut microbiota https://pubmed.ncbi.nlm.nih.gov/23883473/

“If your compassion does not include yourself, it is incomplete.” -Jack Kornfield

Self-compassion is important to nurture well-being. It also helps to overcome depressive symptoms.

References:

Self-compassion and well-being https://pubmed.ncbi.nlm.nih.gov/26311196/

For depressive symptoms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153895/

Sweet insights

Honey is well-known for its antimicrobial and wound-healing properties, but it is also beneficial for atherosclerosis.

kanuka Honey can treat cold sores as effectively as medication, and tualang honey can decrease blood pressure.

references

1. Am J Clin Dermatol 2017

2. Nutrients 2019

3. BMJ Open 2018

4. Complement Ther Med 2018

Uplifting insights

Research supports therapeutic benefits of music and physical exercise for depression.

references

1. Front Psychol 2017

2. J Affect Disord 2017

Being in nature is self-care.

Breathing is healthy

Slow-breathing exercises, like a cooling pranayama, can lower blood pressure and improve heart rate variability in people with hypertension.

Pranayama breathing practices may also benefit people with heart arrhythmias.

references

1. Complement Ther Clin Pract 2020

2. Integr Med (Encinitas) 2017

3. Explore (NY) 2012

What is self-care?

yoga

music

nutrition

sleep

our nature

Did you know?

In randomized clinical studies, elderberry syrup was shown to have antiviral properties against influenza A and B, and to reduce upper respiratory symptoms.

Anthocyanins and flavonoids from elderberry can boost the immune system by activating specific cytokines, and inhibit the virus from entering into cells.

references

1. J Int Med Res 2004

2. Complement Ther Med 2019

3. Phytother Res 2017

Did you know that?

Yoga and physical exercise improve memory and executive functions such as information processing and mental speed.

REFERENCE

1. Int J Yoga 2019

Benefits of Medicinal Nature. Edible mushrooms not only have antimicrobial and anticancer properties, they can also prevent or treat neurogenerative disorders and hypertension.

reference

1. Int J Microbiol 2015

Something to ponder…

Q: Which of the following can improve your immune system?

rhythmic breathing

yoga

listening to music

massage

quality sleep

vitamins

edible mushrooms

being in the forest

A: All of them.

REFERENCEs

1. Ann NY Acad Sci 2005

2. J Behav Med 2018

3. Trends Cogn Sci 2013

4. Complement Ther Clin Pract 2014

5. Ann Rev Psychol 2015

6. J Immunol Res 2018

7. Int J Microbiol 2015

8. Int J Environ Res Public Health 2016

Clinical studies on mindfulness meditation show improvements in well-being, depressive symptoms, addiction, and pain conditions.

A regular meditation practice can reduce migraine headaches.

“The day science begins to study non-physical phenomena, it will make more progress in one decade than in all the previous centuries of its existence.” - Nikola Tesla

references

1. Adv Mind Body Med 2017

2. Clin Psychol Rev 2018

3. JAMA Intern Med 2019

4. Complement Ther Med 2019

“And forget not that the earth delights to feel your bare feet and the winds long to play with your hair.” -Kahlil Gibran

And enjoy knowing that walking in a forest decreases salivary cortisol levels.

REFERENCE

1. Front Publ Health 2019

The immune system can benefit from:

Aromatherapy using essential oils from citrus, ginger, or trees

Visiting a forest for 3 to 5 days

references

1. Molecules 2019 2. Neuroimmunomodulation 1995

3. Oncotarget 2018 4. Environ Health Prev Med 2010

How can yoga improve the immune system?

Practicing yoga was shown to:

increase NK (natural killer) cells

increase salivary antimicrobial peptides

reduce pro-inflammatory markers

references

1. Ann NY Acad Sci 2006 2. Eur J Appl Physiol 2013

3. J Clin Oncol 2014 3. J Behav Med 2018

Insightful Dialogues

“The natural healing force within each of us is the greatest force in getting well.” —hippocrates

“The greatest wealth is health.” —virgil

“Alone we can do so little; together we can do so much.” —helen keller

Did you know?

Breathing exercises and qigong can be effective treatments for depression.

REFERENCEs

1. J Clin Psych 2017

2. Front Psychiatry 2019

Something to ponder…

Q: Which of the following can improve your immune system?

rhythmic breathing

yoga

listening to music

massage

quality sleep

vitamins

edible mushrooms

being in the forest

A: All of them.

REFERENCEs

1. Ann NY Acad Sci 2005

2. J Behav Med 2018

3. Trends Cogn Sci 2013

4. Complement Ther Clin Pract 2014

5. Ann Rev Psychol 2015

6. J Immunol Res 2018

7. Int J Microbiol 2015

8. Int J Environ Res Public Health 2016

health, gratitude, forgiveness, empowerment, yoga, awareness, good sleep, nutrition, social support, massage therapy, well-being, meditation, mindfulness, music, physical activity, breathing exercises, aromatherapy, nature, wellness

Did you know?

Listening to music can be an effective treatment for depression and pain and can also improve the immune system.

references

1. Front Psychol 2017

2. Pain Physician 2017

3. Trends Cogn Sci 2013

In accordance with Tzu’s wisdom

“Health is the greatest possession. Contentment is the greatest treasure.”

Research reports positive health effects of gratitude, including improved well-being and reduced inflammatory biomarkers and depression.

REFERENCE

1. Front Psychol 2017

Mindfulness meditation can reduce the severity of fibromyalgia symptoms.

REFERENCE

1. Ann Behav Med 2015

Nature’s dose-response

For mental and cardiovascular health, the benefits of nature depend on how much time we enjoy immersing in outdoor green spaces.

REFERENCE

1. Sci Rep 2016

“A good laugh and a long sleep are the two best cures for anything.”

Humor can reduce anxiety and decrease levels of stress hormones

laughter improves cardiovascular function

sleep and laughter support the immune system

healthy sleep may help to treat inflammatory and psychiatric disorders

REFERENCEs

1. Adv Physiol Edu 2017 2. Tohoku J Exp Med 2016 3. Diabetes Res Clin Pract 2018

4. Biomed Res 2007 5. Physiol Rev 2019 6. Ann Rev Psyhcol 2015

Did you know?

Yoga, tai chi, and physical exercise are recommended by the American College of Physicians as first-line therapy for chronic back pain.

The American College of Rheumatology also recommends yoga for osteoarthritis.

REFERENCES

1. Ann Intern Med 2017

2. Arthritis & Rheumatol 2020

Enjoy medicinal properties of fruits

lower blood pressure

lower blood lipids

inhibit inflammation

suppress thrombosis

and more…

REFERENCE

1. Nutrients 2017

Yoga research

A systematic review of 306 randomized controlled trials of different yoga styles concluded that 91% of the clinical studies yielded positive findings.

Benefits of yoga in the management of heart disease, stroke, and chronic obstructive pulmonary diseases were analyzed in a systematic review and meta-analysis of 10 clinical studies.

references

1. Complement Ther Med 2016 2. Medical Care 2015

gratitude and thankfulness

“The body benefits from movement, and the mind benefits from stillness.” -Sakyong Mipham

Did you know?

Yoga practice and breathing exercises can be effective treatments for depression.

Breathing-based yoga can reduce depression symptoms in people who do not respond to antidepressant medications.

references

1. J Altern Complement Med 2017

2. J Altern Complement Med 2020

3. J Clin Psychiatry 2017

“Yoga is the dance of every cell with the music of every breath that creates inner serenity and harmony.” -Debasish Mridha

Did you know?

Yoga can improve health-related quality of life.

Practicing yoga activates the autonomous nervous system and produces anti-inflammatory effects.

references

1. BMC Complement Altern Med 2018

2. J Altern Complement Med 2020

3. J Clin Psychiatry 2017

4. Int J Yoga 2020

“Knowledge is a treasure, but practice is the key to it.” -Lao Tzu

Clinical research studies help to understand how practicing yoga can benefit people living with

chronic pain

fibromyalgia

arthritis

diabetes

multiple sclerosis

Parkinson’s disease

cancer

mental disorders

references

1. Mayo Clin Proc 2016 2. Pain 2010

3. J Rheumatol 2015 4. Complement There Med 2019

5. Complement There Clin Prac 2020

6. Evid Based Complement Altern Med 2018

7. Cancer 2019 8. Int Rev Psychiatry 2016

Insightful dialogues

“Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” —b.k.s. iyengar

“Yoga is bringing suppleness in body, calmness in mind, kindness in heart, and awareness in life.” —amit ray

“Motion is lotion.” -unknown

“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin

Moderate exercise, such as 30-45 minutes of walking, has positive effects on the innate and adaptive immune systems.

Tai Chi and qigong exercises can improve immune functions.

references

1. J Sport Health Sci 2019

2. Evid Based Compliment Alter Med 2018

3. Medicines 2017

4. Compliment Ther Med 2014

“Let food be thy medicine.” -Hippocrates

Probiotics enhance activities of specialized immune cells such as natural killer cells and macrophages, and are effective against bacterial and viral infections.

Vitamins (in particular A and D) play immunomodulatory roles and influence production of specific immune cells and immunoglobulins while omega-3 fatty acids also support the immune system.

references

1. Biomed Res Int 2018 2. Curr Pharm Des 2018 3. Nat Rev Immunol 2008 4. Nutrients 2020

Did you know?

The immune functions can be improved by

Quality sleep and humor and laughter.

references

1. Pflugers Arch 2013 2. Physiol Rev 2019

3. Evid Based Complement Alternat Med 2008 4. Immunology 2014

“Music does a lot of things for a lot of people…” -Aretha Franklin

Music can strengthen the immune system by increasing natural killer cells, lymphocytes, interferon gamma and immunoglobulins.

references

1. Trends Cogn Sci 2013 2. Med Princ Pract 2019

3. Brain Behav Immune 2014 4. Biol Psychol 2000

Did you know?

Lavender essential oil is used in Europe as herbal medicine for relief of stress symptoms and to aid sleep.

Benefits of aromatherapy include reduced anxiety and improved sleep.

references

1. ema.europa.eu

2. Front Pharmacol 2017

3. Phytomedicine 2019

4. Gen Hosp Psychiatry 2020

5. J Altern Complement Med 2015

Clinical studies on mindfulness meditation show improvements in well-being, depressive symptoms, addiction, and pain conditions.

A regular meditation practice can reduce migraine headaches.

“The day science begins to study non-physical phenomena, it will make more progress in one decade than in all the previous centuries of its existence.” - Nikola Tesla

references

1. Adv Mind Body Med 2017

2. Clin Psychol Rev 2018

3. JAMA Intern Med 2019

4. Complement Ther Med 2019

Beyond relaxing

reflexology is a gentle foot massage which can reduce pain, nausea, and depression.

hand massage can activate the autonomic nervous system and can be helpful for pain management.

references

1. Complement Ther Clin Pract 2018

2. Complement Ther Clin Pract 2019

3. Complement Ther Med 2019

4. J Med Investig 2012

5. Pain Manag Nurs 2004

Wondering about nature

Did you know that our well-being and mental health can benefit from exposure to outdoor blue spaces such as lakes, rivers, seas, and oceans?

references

1. Int J Hyg Environ Health 2017

2. Environ Int 2018

3. Health & Place 2013

"The natural healing force within each of us is the greatest force in getting well." -Hippocrates

Did you know?

A single Reiki session can improve physical and psychological health including anxiety, depression, pain, tiredness, nausea, and overall well-being.

Clinical studies also show that Reiki can effectively provide pain relief and works better than the placebo effect.

references

1. J Altern Complement Med 2019 2. Complement Ther Clin Pract 2018 3. J Evid Based Complementary Altern Med 2019

social support alleviates stress-related changes in blood pressure and heart rate, while friendly touch can also decrease blood pressure, heart rate, and the stress hormone cortisol.

references

1. Int J Psychophysiol 2018

2. Dev Rev 2010

Self-care for Our Immune System

relaxation

nature

music

vitamins

probiotics

elderberry

quality sleep

exercise

yoga

qi gong

are you empowered by gratitude and well-being?

Did you know that gratitude nurtures well-being?

(J Couns Psychol 2018)

Forgiveness is the greatest gift you can give yourself.”

maya angelou

Health benefits of Forgiveness include improvements in depression, anxiety, chronic pain, and cardiovascular conditions.

references

1. Psychol Health 2019

2. Crit Rev Food Sci Nutr 2013

3. Ir J Med Sci 2020

4. J Clin Lipid 2016

facts about avocados

Avocado is a berry fruit containing 11 vitamins and 10 minerals.

It’s rich in Monounsaturated fatty acids and fiber.

It contains antioxidants and anti-inflammatory compounds.

Avocados can reduce glucose blood levels.

It supports cardiovascular health.

references

1. Antioxidants 2019 2. Crit Rev Food Sci Nutr 2013

3. Nutrients 2018 4. J Clin Lipid 2016