Did you know?

Just six minutes of reading a book reduces stress by 68%, lowering heart rate and muscle tension more than listening to music or drinking tea.” ~ David Lewis, PhD in Psychology

Source: Lewis et al. (2009), University of Sussex Study, Summary

Indoor humidity between 40–60% reduces the survival of airborne viruses, making homes healthier during cold and flu season.” ~ Stephanie Taylor, MD, ScD in Architecture

Source: Taylor (2016), ASHRAE Journal, Study

Listening to slow-tempo background music while eating makes people eat more slowly and enjoy food more.” ~ Adrian North, PhD in Psychology of Music

The smell of jasmine has been shown to calm nerves and elevate mood more effectively than some sedatives.” ~ Hanns Hatt, PhD in Cell Physiology

Fast-tempo music increases exercise endurance and lowers perceived exertion, making workouts feel easier.” ~ Costas Karageorghis, PhD in Sport Psychology

Source: Journal of Sport & Exercise Psychology (2008)

Listening to joyful or relaxing music significantly increases levels of immunoglobulin A, an important antibody for immune defense.”

~ Daniel Levitin, PhD in Psychology and Neuroscience

Source: Trends in Cognitive Sciences (2013)

Listening to Mozart’s K.448 improves spatial-temporal reasoning, an effect often called the ‘Mozart Effect.’” ~ Frances Rauscher, PhD in Psychology

Source: Nature (1993)

Hospital patients with a window view of trees recover faster and require fewer painkillers than those facing a wall.” ~ Roger Ulrich, PhD in Environmental Psychology

Source: Science (1984)

The smell of peppermint boosts exercise performance and reduces perceived effort, allowing people to work out longer.”

~ Bryan Raudenbush, PhD in Experimental Psychology

Source: North American Journal of Psychology (2001)

Laughter from watching comedy films increases natural killer cell activity, boosting immune defense against disease.” ~ Lee Berk, DrPH, PhD in Public Health

Source: Alternative Therapies in Health and Medicine (2001)

Wearing the color red can improve performance in competitive sports and exams by boosting confidence and altering hormonal responses.” ~ Russell Hill, PhD in Evolutionary Anthropology

Source: Nature (2005)

Eating just two kiwifruits an hour before bed improves sleep onset and duration, due to high serotonin and antioxidant content.”

~ Lin HH, PhD in Nutrition Science

Source: Asia Pacific Journal of Clinical Nutrition (2011)

People who whistle or hum while working show lower stress markers and higher focus than those working in silence.”

~ Anders Friberg, PhD in Music Acoustics

Source: Music Perception Journal (2013)

Pink noise—gentle sound patterns like rainfall—synchronizes brain waves and improves deep sleep and memory in older adults.” ~ Phyllis Zee, PhD in Neurobiology

Source: Frontiers in Human Neuroscience (2017)

Eating fermented foods like kimchi and yogurt reduces social anxiety symptoms in young adults.”

~ Matthew Hilimire, PhD in Psychology

Source: Psychiatry Research

Standing for at least 1 minute every half hour reduces blood sugar spikes after meals.” ~ David Dunstan, PhD in Public Health

Source: Diabetes Care

The smell of lavender before bed improves sleep quality, increasing slow-wave sleep and leaving people more energized the next day.”

~ Diego García-Borreguero, MD, PhD in Sleep Medicine

Source: Journal of Biological and Medical Rhythm Research

Hearing birdsong reduces stress and mental fatigue, even in urban environments without visible greenery.”

~ Eleanor Ratcliffe, PhD in Environmental Psychology

Source: Applied Acoustics

Using humidifiers to maintain indoor humidity around 40–60% reduces airborne allergens and eases respiratory symptoms in allergy sufferers.”

~ Anne Hicks, MD, PhD in Pulmonology

Source: Annals of Allergy, Asthma & Immunology

Playing patient-selected music during surgery can reduce the need for sedatives and improve postoperative pain scores.”

~ Joke Bradt, PhD in Creative Arts Therapy

Source: Journal of Advanced Nursing

Indoor plants significantly reduce airborne microbial populations—including mold and harmful bacteria—creating a healthier living environment even when not changing VOC levels.” ~ Alexander Mahnert, PhD in Microbiology

Source: Frontiers in Microbiology

Walking barefoot on the Earth’s natural surface—called ‘earthing’—can synchronize heart rate variability and reduce blood viscosity, both beneficial for cardiovascular function.”

~ Gaétan Chevalier, PhD in Psychology and Physiology

Source: Journal of Alternative and Complementary Medicine

Experiencing awe is associated with lower levels of pro-inflammatory cytokines, markers that contribute to depression and disease.” ~ Jennifer Stellar, PhD in Psychology

Source: Emotion Journal

Cold-water immersion increases white blood cell count and boosts immune system resilience against infection.” ~ Geert Buijze, PhD in Medicine

Source: PLOS One

Inhaling air rich in phytoncides from forest environments enhances natural killer cell activity, strengthening the immune response—something as simple as spending time outside can fortify your defenses.”

~ Qing Li, PhD in Environmental Medicine

Source: Guardian summary of study

Exposure to bright light in the morning is as effective as antidepressants for some people with seasonal affective disorder, and it improves general mood and energy.”

~ Dr. Norman Rosenthal, MD, PhD in Psychiatry

Writing and delivering a letter of gratitude to someone increases happiness and decreases depressive symptoms for up to a month.” ~ Dr. Martin Seligman, PhD in Psychology

Using a standing desk reduces fatigue and improves engagement at work without negatively affecting performance.”

~ Dr. April Chambers, PhD in Bioengineering

Experiences of awe, such as looking at tall trees or vast views, are linked with lower levels of pro-inflammatory cytokines, markers of disease.”

~ Dr. Dacher Keltner, PhD in Psychology

Chewing crunchy foods like apples or carrots increases cerebral blood flow and enhances alertness.”

~ Dr. Yoshiharu Kawashima, PhD in Neuroscience

Regular participation in gardening reduces depression and anxiety while improving life satisfaction and community connection.”

~ Dr. Masashi Soga, PhD in Ecology

Sleeping under a weighted blanket reduces anxiety and improves sleep quality through deep pressure stimulation.”

~ Dr. Gaby Badre, PhD in Sleep Medicine

Exercising outdoors in natural environments improves mood and self-esteem more than exercising indoors, even after just five minutes.”

~ Dr. Jo Barton, PhD in Sports & Exercise

Keeping a daily gratitude journal lowers blood pressure and improves biomarkers of cardiovascular health.”

~ Dr. Paul Mills, PhD in Behavioral Medicine

Consuming fermented foods such as yogurt, kimchi, and kefir reduces social anxiety and improves emotional resilience, likely via the gut-brain axis.”

~ Dr. Matthew Hilimire, PhD in Psychology

Writing down goals by hand increases commitment and the likelihood of achievement compared to typing them.”

~ Dr. Gail Matthews, PhD in Psychology

Having a view of trees or greenery from your window significantly lowers stress and improves recovery from mental fatigue.”

~ Dr. Roger Ulrich, PhD in Environmental 

Even mild dehydration reduces attention and short-term memory. Drinking water first thing in the morning restores cognitive performance.”

~ Dr. Lawrence Armstrong, PhD in Human Performance, University of Connecticut

Group singing increases immunoglobulin A levels and enhances mood, strengthening immune function.”

~ Dr. Gunter Kreutz, PhD in Music Psychology

Fidgeting with your legs while sitting offsets some vascular dysfunction caused by prolonged sitting.”

~ Dr. Jaume Padilla, PhD in Exercise Physiology

Lavender oil exposure before sleep improves sleep quality by increasing slow-wave activity in the brain.”

~ Dr. Diego García-Borreguero, PhD in Sleep Medicine

Even forcing a smile lowers heart rate and stress levels by activating the parasympathetic nervous system.” ~ Dr. Tara Kraft, PhD in Psychology

Engaging in brief creative activities, from doodling to crafting, raises positive emotions and boosts overall well-being the next day.”

~ Tamlin Conner, PhD in Psychology

Source: Journal of Positive Psychology (2015)

Having a view of trees or greenery from your home or workplace significantly reduces stress and improves mental restoration—even just looking outside helps.”

~ Roger Ulrich, PhD in Environmental Psychology

Keeping a daily gratitude journal is linked with lower blood pressure and improved cardiovascular health markers.”

~ Paul Mills, PhD in Behavioral Medicine

Source: Health Psychology (2015)

Engaging in everyday creative activities like writing, cooking, or crafts leads to increased positive affect and flourishing the next day.”

~ Tamlin Conner, PhD in Psychology

Source: Journal of Positive Psychology

Commuters who cycle or walk to work report higher well-being and lower stress than those who drive.”

~ Adam Martin, PhD in Health Economics

Source: Preventive Medicine

Positive emotions are associated with greater resistance to the common cold, independent of health behaviors.”

~ Sheldon Cohen, PhD in Psychology

Source: Psychosomatic Medicine

Simply taking the stairs instead of the elevator a few times a day significantly improves cardiorespiratory fitness in young adults.”

~ Philippe Meyer, PhD in Exercise Physiology

Source: European Journal of Applied Physiology

People who set specific written goals are 42% more likely to achieve them compared to those who don’t.”

~ Gail Matthews, PhD in Psychology

Source: Dominican University Goal-Setting Study

Older adults who maintain a strong sense of purpose in life show a 2.4 times lower risk of developing Alzheimer’s disease.”

~ Patricia Boyle, PhD in Neuropsychology

Source: Archives of General Psychiatry

Breaking up long periods of sitting with just 5 minutes of walking each hour improves blood flow and reduces arterial stiffness.”

~ Saurabh Thosar, PhD in Cardiovascular Physiology

Source: Medicine & Science in Sports & Exercise

Holding a warm cup leads people to judge others as more generous and caring, showing how physical warmth influences social perception.”

~ Lawrence Williams, PhD in Psychology

Source: Science

Writing down worries before bed reduces pre-sleep cognitive arousal and shortens sleep onset latency.”

~ Michael Scullin, PhD in Neuroscience

Source: Journal of Experimental Psychology

Volunteering regularly is associated with lower blood pressure, comparable to starting an exercise program.”

~ Rodlescia Sneed, PhD in Public Health

Source: Psychology and Aging

Regular green tea consumption increases connectivity in brain regions linked to memory, reducing risk of cognitive decline.” ~ Dr. Stefan Borgwardt, PhD in Neuropsychiatry

Exposure to cold water triggers norepinephrine release, increasing alertness, focus, and resilience to stress.”

~ Dr. Geert A. Buijze, PhD in Medicine, Academic Medical Center Amsterdam

Writing down things you are grateful for before bed improves sleep quality by reducing intrusive negative thoughts.”

~ Dr. Robert Emmons, PhD in Psychology, UC Davis

Breathing forest air rich in phytoncides significantly boosts natural killer cell activity, strengthening immune defense.”

~ Dr. Qing Li, PhD in Environmental Medicine, Nippon Medical School

Adopting an upright posture reduces negative mood and increases confidence compared to slouching.”

~ Dr. Erik Peper, PhD in Psychology, San Francisco State University

Experiencing awe — from art, music, or nature — lowers pro-inflammatory cytokines, markers linked to chronic disease.”

~ Dr. Jennifer Stellar, PhD in Psychology, University of Toronto

Writing notes by hand activates brain pathways that typing does not, leading to deeper learning and better recall.”

~ Dr. Karin James, PhD in Cognitive Science, Indiana University

A diet rich in dietary fiber is linked not only to reduced risk of heart disease, but also to lower risk of depression — the gut microbiome plays a role in mood regulation.”

~ Dr. Felice Jacka, PhD in Nutritional Psychiatry, Deakin University

Indoor plants significantly reduce volatile organic compounds and carbon dioxide, improving indoor air quality and well-being.”

~ Dr. Stanley J. Kays, PhD in Horticulture, University of Georgia

People who chew each bite 40 times eat nearly 12% fewer calories than those who chew just 15 times. Chewing more slows eating and allows satiety signals to develop.”

~ Dr. James Painter, PhD in Nutrition Science, Eastern Illinois University

Spending just 20 minutes in a park is enough to significantly lower cortisol levels. You don’t have to exercise, you just have to be there.”

~ Dr. MaryCarol Hunter, PhD in Environment and Behavior, University of Michigan

Even 10 minutes of brisk walking a day is associated with longer life expectancy. Small increases in daily activity translate into significant health benefits.”

~ Dr. I-Min Lee, MD, ScD, Epidemiology, Harvard Medical School