Over the course of the past century, the Western culture has faced numerous health epidemics, from obesity to opioids. Today we are facing an epidemic of a different nature. The epidemic of loneliness.

We're more connected than ever, but are we feeling more alone? In the last 50 years, rates of loneliness have doubled in the United States. In a survey of over 20,000 American adults, it was found that almost half of respondents reported feeling alone, left out, and isolated. Further, one in four Americans shared that they rarely feel understood, and one in five people believe they rarely or never feel not close to people. Loneliness is on the rise for Americans regardless of geographic location, gender, race, or ethnicity.

Human beings did not evolve to be alone. Sociality plays a fundamental part in the wellbeing of Homo sapiens. Conversely, social isolation and loneliness are known risk factors for premature death, more so than being obese (Holt-Lunstad et al., 2015). Individuals who feel socially isolated and alone also have higher rates of cardiovascular disease, alcoholism and suicidality, physical diseases related to stress and compromised immune function, and in later life, greater risk of degenerative dementia. Even worse, researchers have observed that geriatric individuals who are considered lonely have a 45% increased risk of mortality (Leland, 2012; Perissinotto, Stijacic Cenzer and Covinsky, 2012). 

Moreover, lonely individuals experience reductions in reasoning and creativity. In addition to these reduced abilities, loneliness affects workplace productivity, as lonely individuals report less job satisfaction and are more likely to face unemployment. Not surprisingly, loneliness is commonly correlated with mental health concerns such as anxiety and depression. Similarly, loneliness is often associated with poor coping mechanisms, such as compulsive technology use, smoking, and self-harm. In other words, loneliness has both physical and psychological implications, many of which could be long term.

Before determining yourself as lonely, there is a difference between being alone and feeling lonely. Being alone and feeling lonely are not mutually dependent. Loneliness is a subjective experience, a feeling of sadness stemming from isolation or abandonment. But, a person can be alone without feeling lonely, since alone describes a state of being and lonely describes an emotional response to one's circumstance. For example, most people don't feel sad when they go to the restroom by themselves. A person can be alone in the sense that no other people are present, or alone in the sense that they are unaccompanied, even in a crowd.

When assessing loneliness, introverted and extroverted personalities should be taken into account, because some people enjoy the presence of being alone with themselves, whereas others are dependent on others to cope with not being by themselves. Being at either end of the spectrum, whether it is total isolation or complete dependence, is not considered a healthy behavioral pattern.

The predictors of loneliness is the basis for the identification of factors that cause and contribute to loneliness. The are three broad categories that influence the feeling of loneliness:

• problems with relationships;
• traumatic experiences;
• and, personal and developmental variables.

  
These categories may be subdivided into multiple factors that increase loneliness:

1. Personality: There are several personality factors that contribute to loneliness, including but not limited to, anxiety, an inability to assert oneself, and hyper-sensitivity. A victim mentality, a poor self concept, an external locus of control and shyness are other aspects of the personality that contribute to loneliness.
   
2. Affect: Loneliness is linked to negative affect and is typified in conditions such as depression, boredom, hopelessness, aggression, stress, anger, restlessness and tension.
3. Depression: A complicated vicious circle makes diagnosis tricky: people with poor social skills are more inclined to become depressed and yet depressed people are inclined to be lonely. There is a difference between depression and loneliness.
4. Problems in relationships: A lack of feelings of belonging, support and intimacy caused by poor communication promote loneliness. Social estrangement and separation and rejection also contribute to loneliness.
5. Marital status: Married people usually feel less lonely - but this is not the case when marriages are unfulfilling. Loneliness in marriage is linked to a lack of intimacy. Major changes that promote social isolation consist of events such as leaving home, a new career, separation from loved ones, breaking off a major relationship and moving house.
6. Illness or physical disability may lead to limited contact with other people.
7. Religious faith: Religions with strict behavioral prescriptions are likely to isolate individuals from free social interaction, potentially resulting in loneliness.
8. Academic achievement: Researchers have observed that students whose academic performance is poor are more likely to be lonely.
9. Leisure activities that alienate people from each other are watching television and surfing the Internet.

While it is impossible to avoid loneliness completely, it may be alleviated. It is recommended to investigate the contributory factors towards loneliness because knowledge of these may substantially lessen the impact of loneliness on people's mental health status. Such knowledge will contribute to an improved quality of life, productivity and health.

The "loneliness phenotype" can be triggered by sleep deprivation. Researchers have observed that a lack of sleep induces critical changes within the brain, altering behavior and emotions, while also disturbing essential metabolic processes and influencing the expression of immune-related genes. The end result is that people who are sleep-deprived avoid social interaction. This asocial profile is recognizable by other people, who, in turn, shun the sleep-deprived people in a psychosocial loop that perpetuates in a vicious cycle of loneliness and other mental health disorders.

Ali, S. (2018). What You Need to Know About the Loneliness Epidemic. [online] Psychology Today. Available at: https://www.psychologytoday.com/us/blog/modern-mentality/201807/what-you-need-know-about-the-loneliness-epidemic [Accessed 1 Sep. 2019].

Harris, R. (2015). Are we lonelier than ever?. [online] The Independent. Available at: https://www.independent.co.uk/life-style/health-and-families/features/the-loneliness-epidemic-more-connected-than-ever-but-feeling-more-alone-10143206.html [Accessed 1 Sep. 2019].

Holt-Lunstad, J., Smith, T., Baker, M., Harris, T. and Stephenson, D. (2015). Loneliness and Social Isolation as Risk Factors for Mortality. Perspectives on Psychological Science, 10(2), pp.227-237. https://doi.org/10.1177/1745691614568352

Leland, K. (2012). Loneliness Linked to Serious Health Problems and Death Among Elderly. [online] UC San Francisco. Available at: https://www.ucsf.edu/news/2012/06/98644/loneliness-linked-serious-health-problems-and-death-among-elderly [Accessed 1 Sep. 2019].

Perissinotto, C., Stijacic Cenzer, I. and Covinsky, K. (2012). Loneliness in Older Persons. Archives of Internal Medicine, 172(14). https://doi.org/10.1001/archinternmed.2012.1993

Ben Simon, E. and Walker, M. (2018). Sleep loss causes social withdrawal and loneliness. Nature Communications, 9(1). https://doi.org/10.1038/s41467-018-05377-0

Meditation is the practice of being in the here and now. Researchers have long observed that meditation, or the sense of presence, has the ability to:

• cultivate happiness;
• manage stress;
• improve performance at work, play, or life;
• establish a more authentic relationship with yourself and others.

Meditation has the ability to fundamentally change the way you live. Researchers have observed individuals who meditate and have discovered that the human mind wanders nearly half of the day. Moreover, research suggests that a wandering mind is a better predictor of happiness, independent of financial security. In essence, if your mind is wandering, you are much less likely to be happy. The sense of the present moment determines happiness.

Meditation develops two important skills to help keep the mind from wandering. The first is the ability to remain focused and attentive. The second, is the ability to recognize when the mind wanders so that it can gently be returned to the present moment.

An crucial concept to grasp before diving into meditation is the relaxation response. In the modern world, stress is chronic. The modern world is deluged with a vast amount of information and moves at such as fast pace, and this places everyone experiencing it in a state of stress. This often results in a surge of cortisol and adrenaline, hormones released by the adrenal glands, which activates the sympathetic nervous system, also known as the fight or flight response. As a result, the mind turns outward, seeking to evaluate and resolve anything that is the source of the stress. Unless you are relaxed, out of fight or flight, you cannot meditate. Activation of the parasympathetic nervous system must occur (the mind must be turned inward) in order to practice meditation. This balance can be achieved by learning the relaxation response. Relaxation is the first step to meditation.

The key to the relaxation response is noticing what happens in your body when the response is activated. What physiologic cues are revealed to you when you are relaxed? It is different for everyone. Some may experience a release of tension in the shoulders, others in the neck, many in the jaw. What is important is knowing when your body is relaxed and is ready to begin meditating.

In 1975, Herbert Benson wrote the book "The Relaxation Response". As a cardiologist, he noticed that many of his patients who had high blood pressure felt worse with the medications that he prescribed. Patients simply visiting him made matters worse. Benson discovered that stress was the culprit and relaxation was the cure. Benson reluctantly began working with transcendental meditation meditators because they claimed to be able to reduce their blood pressure. He observed that they were in fact correct. The meditators were able to successfully reduce their heart rate, metabolic rate, and breath rate. Benson coined this effect the "relaxation response". After researching this phenomena more he discovered that the relaxation response could be triggered easily, quickly, and anywhere.

Just as stress can be triggered in a variety of ways, so too can relaxation, including meditation. Benson later discovered four key components underlying the relaxation response:

1. A quiet environment
2. A comfortable position
3. A mental device (i.e., a sound to listen to, a mantra, an object to focus on)
4. A passive or allowing attitude

Eventually, Benson later discovered that only the last two are required, a mental device and an allowing attitude, to activate the relaxation response. This means that anyone can tap into the relaxation response anywhere and anytime.

How many hugs have you had today? Neuroeconomist Paul Zak, also known as "Dr. Love," recommends at least eight hugs a day to feel happier and more connected, as well as nurture relationships. As psychotherapist Virginia Satir said:

"We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth."

There may very well be a "hug threshold" that allows your body to produce ample amounts of oxytocin, which is released in response to physical touch such as breast-feeding, orgasm, hugs, snuggling, holding hands, partner dance, massage, bodywork, and prayer. The neuropeptide oxytocin, released by your pituitary gland, is a naturally occurring hormone in the body with incredibly powerful, health-giving properties.

This "love hormone" is also a key reason why the simple act of hugging is such an incredible way to enhance bonding with others but also boost your physical, and emotional, health.

Hugging increases levels of oxytocin, a neurotransmitter that acts as a hormone. This, in turn, has been observed to have beneficial physiological effects on your cardiovascular health and emotional happiness. One group of researchers observed, for example, a reduction in blood pressure among adults following a brief episode of warm contact with their partner. A 20-second hug, along with 10 minutes of hand-holding, reduces the harmful physical effects of stress, including its impact on your blood pressure and heart rate (Grewen, Anderson, Girdler & Light, 2003). This makes sense, since positive physical contact as hugging and  reduces cortisol, increases oxytocin, and lowers systolic blood pressure in stressful situations (Holt-Lunstad, Birmingham & Light, 2008). But researchers suggest there is even more to it than that.

The skin contains a network of tiny, egg-shaped rapidly adapting mechanoreceptors called Pacinian corpuscles with a large receptive field that can sense pressure and vibration and which are in contact with the brain through the vagus nerve. The vagus nerve winds its way through the body and provides input and receives sensation from the heart, liver, and digestive tract. (Freberg, 2006). The vagus nerve is also connected to oxytocin receptors. One theory is that stimulation of the vagus triggers an increase in oxytocin, which in turn leads to the cascade of health benefits.

A 10-second hug a day can lead to biochemical and physiological reactions in your body that can significantly improve your health. Hugging has been observed to stimulates your nervous system while decreasing feelings of loneliness, combating fear, increasing self-esteem, defusing tension, and showing appreciation. According to researchers, hugging has been observed to (Forsell & Åström, 2012):

• Lower the risk of heart disease
  
• Reduce stress
  
• Fight fatigue
• Boost your immune system
• Fight infections
• Ease depression

There's no doubt that physical touch of all kinds feels good. Whether it is a hug or a handshake, physical touch has a powerful effect on the human psyche resulting in us feeling happy, regardless if you are the toucher or touchee; connection, big or small, results in happiness.

Yet, many people are touch-deprived. One poll found that one-third of people receive no hugs on a daily basis while 75 percent said they wanted more hugs. Findings such as these, coupled with the emotional and health benefits of human touch, have led to the emergence of cuddle therapy centers, where people can pay for a lunchtime cuddle.

However, some have questioned whether or not physical contact from strangers has the same impact as those from someone you know and trust. While cuddling with a spouse or partner has been shown to boost satisfaction in relationships, some researchers have observed that hugs are only beneficial if trust is involved.

Neurophysiologist Jürgen Sandkühler, Head of the Centre for Brain Research at the Medical University of Vienna actually cautioned against worldwide "free hugs" campaigns (where strangers offer hugs to others), saying that this may be perceived as threatening and actually increase emotional burden and stress. However, significant benefits have been found from cuddling with a pet, which shows hugs don't have to only be between humans to be beneficial to your heart and overall health.

On average, people spend on hour a month hugging. That doesn't seem like much, but when you consider that the average hug is 3 seconds long, that adds up to be a lot of hugs.

And if you had any doubt about the importance of touch, consider that children who lack physical connection have delays in walking, talking, and reading. The act of hugging has a near-immediate impact on health, lowering your heart rate and inducing a calming effect while also leading to a more upbeat mood.

Touch is described as a universal language that can communicate distinct emotions with startling accuracy. Researchers observed that touch alone can reveal emotions including anger, fear, disgust, love, gratitude, and sympathy, with accuracy rates of up to 83 percent (Hertenstein, Holmes, McCullough & Keltner, 2009).

Hugging is a way to encourage your body to release oxytocin, and the more oxytocin your pituitary gland releases, the better able you are to handle life's stressors.

Moreover, oxytocin quite likely plays a role in why pet owners heal more quickly from illness, why couples live longer than singles, and why support groups work for people with addictions and chronic diseases.

Oxytocin has also been found to reduce the cravings of drug and alcohol addiction, as well as for sweets. It even has a positive influence on inflammation and wound healing. Even beyond this, regular hugs have the added benefit of:

• Cultivating patience and showing appreciation
• Activating the Solar Plexus Chakra, which stimulates your thymus gland (this may help balance your production of white blood cells)
• Stimulating dopamine, the pleasure hormone, and serotonin, for elevated mood
  
• Balancing out your nervous system for better parasympathetic balance

What can we all do to overcome the stress and anxiety that seems to pervade our news and daily interactions these days? In other words, how do we keep ourselves peaceful, healthy and thriving in these chaotic times we find ourselves in?

In this interview, Rosemary Gladstar shares a handful of herbs that can be used to keep your body centered and at peace – including one slightly controversial plant if you’re feeling adventurous. What is most striking about this interview is the deep wisdom that the legendary medicine woman shares. Her perspective is one worth listening to.

The stress-healing herbs Rosemary mentions are:

• Kava (a rising star for anxiety)
• Lemon Balm
• Chamomile
• Valerian
• Hops
• Hawthorne
• St John’s Wort
• Oats

Wim Hof is an autodidact and taught himself how to control his heart rate, breathing and blood circulation. All this is regulated by the autonomic nervous system. Conventional science says that the autonomic nervous system is a part of the body you just can´t control, yet Wim can, by steering his hypothalamus (an area in the brain which regulates the body temperature). Where the body temperature of an untrained person drops dangerously after exposing it to extreme cold, Wim is able to retain his core temperature around 37 degrees Celsius, constantly. Even after 1 hour and 52 minutes sitting in ice, Wim’s core temperature stays the same. Scientists around the world baffled by this exceptional performance. In the Netherlands, Prof. Maria Hopman of the UMC St Radboud Nijmegen examined Wim’s physiology as he was affected by the cold, while he was up to his neck in a cylinder filled with ice cubes.

Wim Hof, aka "The Iceman" holds the world record for the longest ice bath lasting over one hour and 52 minutes and 20 other world records for feats performed while withstanding the cold. He has climbed Mount Everest and Mount Kilimanjaro in just shorts and shoes. His method enables him to control his core body temperature and immune system, which can be learned by anyone including. Wim's ultimate goals are to end all disease to facilitate a paradigm shift towards health to promote care for our planet and to bring back love and happiness for all people by encouraging them to get in touch with the cold, and he plans to do all this under the scrutiny of science.

Humans are ancient beings living in a modern world. We have been hard-wired through evolution to require and seek contact with nature. A healthy, balanced life, physically and emotionally, requires this contact. Exposure to nature is one of the key foundations to a meaningful life. Indeed, a growing body of evidence overwhelmingly suggests connecting with nature is paramount for optimal health. 

Connection with nature has been associated with:

• Enhanced cognitive functioning
• Creativity and problem solving skills
• Reduced anxiety and stress
• Reduced blood pressure, therefore improved cardiovascular health
• Stronger immune system, including cancer-protective properties
• Improved mental health (reduced symptoms of ADD/ADHD, anger, etc.)
• Deeper sleep
• Enhanced quality of life and feeling of wellness

How much exposure to nature and outdoor natural environments is necessary, though, to ensure healthy development? Are there such things as minimum daily requirements of nature?

Determining a daily dose of exposure to nature is comparable to the nutrition pyramid that has been touted as a useful guide for the types and quantity of food consumption necessary to be healthy. It has been dubbed the Nature Pyramid,.

Referring to the standard nutritional pyramid, towards the top are things that are less healthful in larger quantities—meat, dairy, sugar—and should be consumed in the smallest proportions. Moving down the pyramid are elements in the diet—fruits and vegetables—that should be consumed more frequently and in greater quantity, and then finally the foods that contain the most nutrients that are needed on a daily basis. The Nature Pyramid would work in a similar way.

The Nature Pyramid challenges us to think about what the analogous quantities of nature are, and the types of nature exposures and experiences, needed to bring about a healthy life. Exposure to nature, that is direct personal contact with natural, is not an optional thing, but rather is a necessary and important element of a healthy human life. So, like the nutritional pyramid, what specifically is required for optimal health? What amounts of nature, different nature experiences, and exposure to different sorts of nature, together constitute a healthy existence? While researchers may lack the same degree of scientific certainly or confidence regarding a specific quantifiable amount of connection with nature necessary to ensure a healthy life, the pyramid at least begins to ask the right questions.

In 2005, in Last Child in the Woods, Richard Louv introduced the term nature-deficit disorder, not as a medical diagnosis, but as a way to describe the growing gap between humans and nature. Every day, our relationship with nature, or the lack of it, influences  our lives. This has always been true. But in the twenty-first century, our survival — or thrival — will require a transformative framework  for that relationship, a reunion of humans with the rest of nature.

The Nature  Principle is an amalgam of converging theories and trends as well as a  reconciliation with old truths. This principle holds that a reconnection to the natural world is fundamental to human health, wellness,  spirit, and survival. Primarily a statement of philosophy, the Nature Principle is supported by a growing body of theoretical, anecdotal, and empirical  research that describes the restorative power of nature  —   its impact  on our senses and intelligence; on our physical, psychological, and  spiritual health; and on the bonds of family, friendship, and the multispecies community.  What would our lives be like if our days and  nights were as immersed in nature as they are in electronics? How can each of us help create that life-enhancing world, not only in a hypothetical future, but right now, for our families and for ourselves? 

Our sense of urgency grows. In 2008, for the first time in history, more than half of the world’s population lived in towns and cities. The traditional ways that humans have experienced nature are vanishing, along with biodiversity. At the same time, our culture’s faith in technological immersion seems to have no limits, and we drift ever deeper into a sea of circuitry.  We consume breathtaking media accounts of the creation of synthetic  life, combining bacteria with human DNA; of microscopic machines designed to enter our bodies to fight biological invaders or to move in deadly clouds across the battlefields of war; of virtually-augmented reality; of futuristic houses in which we are surrounded by simulated reality transmitted from every wall. We even hear talk of the “transhuman” or “posthuman” era in which people are optimally enhanced by  technology, or of a “postbiological universe” where, as NASA’s Steven Dick puts it, “the majority of intelligent life has evolved beyond flesh  and blood intelligence.”

This collective disorder threatens our health, our spirit, our economy, and our future stewardship of the environment. Yet, despite what seem prohibitive odds, transformative change is possible. The loss that we feel, this truth that we  already know, sets the stage for a new age of nature. In fact, because of  the environmental challenges we face today, we may be  —   we had better  be  —   entering the most creative period in human history, a time defined  by a goal that includes but goes beyond sustainability to the renaturing of everyday life.

Do you or does someone you know experience nature-deficit disorder (NDD)? In this day in age, it is common to develop mild or severe forms of NDD. Here are several symptoms to look out for:

• Distraction - Foggy-headed and unfocused, distraction is a major symptom of NDD. Over-stimulated by tethered media devices and buzzing technologies, our attention-spans are being challenged more and more.
• Stress and Anxiety - Bogged down by endless todo lists? Does your work and daily life make it hard to slow down? Exhausted by our own agendas, we forget to take time to breathe. As a result, our bodies can experience varying symptoms from lack of sleep to high-blood pressure.     
  
• Depression - If you’ve ever had the winter blues, you know Seasonal Affective Disorder exists. Due to reduced sunlight and our sleeping patterns getting out of whack, we experience SAD. Combined with SAD, NDD may bring about depression in some, although it’s not always a visible symptom.  
• Obesity - Constantly indoors, our bodies can gain a few pounds and easily become overweight. What’s worse, obesity can lead to an endless list of other health-related issues.  The American Heart Association (AHA) gave a recent report that one in three children are considered overweight. Exceeding even drug abuse and smoking as a top health risk concern among parents, childhood obesity comes with added issues into adulthood: Type 2 diabetes, elevated cholesterol levels, higher blood pressures, lower self-esteem, and depression, among a few.     
  

At the bottom of the pyramid are forms of nature and outside life that should form the bulk of our daily experiences. Here there are the many ways in which we might daily enjoy and experience nature, both suburban and urban. As adults, a healthy nature diet requires being outside at least part of each day, walking, strolling, sitting, though it need not be in a remote and untouched national park or otherwise more pristine natural environment. Brief experiences and brief episodes of respite and connection are valuable to be sure: watching birds, hearing the outside sounds of life, and feeling the sun or breeze on one’s arms are important natural experiences, though perhaps brief and fleeting. Some of these experiences are visual and we know that even views of nature from office or home windows provides value. For school aged kids spending the day in a school drenched in full spectrum nature daylight is important and we know the evidence is compelling about the emotional value of this. Every day kids should spend some time outside, sometime playing and running outside, in direct contact with nature, weather, and the elements.

Moving from the bottom to the top of the pyramid also corresponds to an important temporal dimension. We need and should want to visit larger more remote parks and natural areas, but for most of us the majority of these larger parks will not be within distance of a daily trip. Each week, we should seek out a local park or area larger than your backyard. Each month, we should seek out a larger, national park. At the top of the pyramid are places and nature experiences that are profoundly important and enriching yet are more likely to happen less frequently, such as remote verdant areas, perhaps only several times a year. They are places of nature where immersion is possible, and where the intensity and duration of the nature experience are likely to be greater. And in between these temporal echelons (from daily to yearly) lie many of the nature opportunities and experiences that happen often on weekends or holidays or every few weeks, and perhaps without the degree of regularity that daily neighborhood nature experiences provide.

Like the food items higher on the food pyramid, the sites of nature highest on the Nature Pyramid might best be thought of occasional treats in our nature diet—good for us in small and measured servings, but actually unhealthy if consumed too often or in too great a quantity. For many urbanites from industrialized nations, large amounts of money and effort are expended visiting remote areas, from Patagonia, to the cloud forests of Costa Rica, to the Himalayas. It seems we relish and celebrate the ecologically remote and exotic. While they are deeply enjoyable nature experiences, to be sure, they come at a high planetary cost, as the energy and carbon footprint associated with jetting to these places is large indeed. No longer are such trips appreciated as unique and special “trips of a lifetime,” but fairly common and increasingly pedestrian jaunts to the affluent citizenry of the North. The Nature Pyramid sends a useful signal that travel to faraway nature may as glutinous and unhealthy as eating at the top of the food pyramid.

Forest bathing—or Shinrin-yoku Forest Therapy—is a Japanese healing method that allows an individual to immerse in the forest’s atmosphere. It stills the mind, leaving bathers focused and more alert. Researchers have observed that evergreen trees secret a natural chemical called phytoncide, which directly reduced stress levels and boosted immune systems in subjects (Li, 2009).

Researchers (Hansen, Jones and Tocchini, 2017) have determined with the healing components of Shinrin-yoku specifically hones in on the therapeutic effects on:

• the immune system function (increase in natural killer cells/cancer prevention);
• cardiovascular system (hypertension/coronary artery disease);
• the respiratory system (allergies and respiratory disease);
• depression and anxiety (mood disorders and stress);
• mental relaxation (Attention Deficit/Hyperactivity Disorder) and;
• human feelings of “awe” (increase in gratitude and selflessness)

Beatley, T. (2012). Exploring the Nature Pyramid – The Nature of Cities. [online] The Nature of Cities. Available at: https://www.thenatureofcities.com/2012/08/07/exploring-the-nature-pyramid/ [Accessed 21 Mar. 2018].

Hansen, M., Jones, R. and Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International Journal of Environmental Research and Public Health, 14(12), p.851. https://doi.org/10.3390/ijerph14080851

Kotera, Y., Richardson, M. & Sheffield, D. (2022). Effects of Shinrin-Yoku (Forest Bathing) and Nature Therapy on Mental Health: a Systematic Review and Meta-analysis. Int J Ment Health Addiction 20, 337–361. https://doi.org/10.1007/s11469-020-00363-4

Li, Q. (2009). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), pp.9-17. https://doi.org/10.1007/s12199-008-0068-3

Li Q. (2022). Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention -the Establishment of "Forest Medicine". Environ Health Prev Med. doi: 10.1265/ehpm.22-00160. PMID: 36328581; PMCID: PMC9665958.

Louv, R. (2012). The Nature Principle: Reconnecting with Life in a Virtual Age. Algonquin Books.

More than 2000 references on the biological responses to radio frequency (RF) and microwave radiation, published up to June 1971, have been documented. Devices that emit RF and microwave radiation include, but is not limited to, cellphones, two-way radios, Wi-Fi routers, cellphone towers, smart watches, bluetooth devices, Smart meters, cordless cell phone base stations, wireless baby monitors, microwave ovens, and any WiFi-connected smart devices that receives and transmits data. Particular attention has been paid to the effects on man of non-ionizing radiation at these frequencies.

Reported Biological Phenomena (*Effects') and Some Clinical Manifestations Attributed to Microwave and Radio-Frequency Radiation

A. Heating of Organs*
(Applications: Diathermy, Electrosurgery, Electro-coagulation, Electrodesiccation, Electrotomy)

1. Whole Body (temperature regulation defects), Hyperpyrexia
2. Skin
3. Bone and Bone marrow
4. (a) Lens of Lye (cataractous lesions - due to the avascular nature of the lens which prevents adequate heat dissipation (b) Corneal damage also possible at extremely high frequencies
5. Cenitalia (tubular degeneration of testicles)
6. Brain
7. Sinuses
8. Metal Implants (burns near hip pins, etc.)

The effects are generally reversible except for 4a.

B.  Changes in physiologic function

1. Striated Muscle Contraction
2. Alteration of Diameter of Blood Vessels (increased Vascular elasticity, Dilation
3. Changes in Oxidative Processes in Tissues and Organs
4. Liver Enlargement
5. Altered Sensitivity to Drug Stimuli
6. Decreased Spermatogenesis (decreased fertility, to sterility)
7. Altered Sex Ratio of Births (more girls!)
8. Altered Menstrual Activity
9. Altered Fetal Development
10. Increased Lactation in Nursing Mothers
11. Reduction in Piuresis (Na+ excretion, via urine output)
12. Altered Renal function (decreased filtration in tubules)
13. Changes in Conditioned Reflexes
14. Increased Electrical Resistance of Skin
15. Changes in the Structure of Skin receptors of the (a) Digestive, and  (b) Blood Carrying Systems
16. Altered BIood Flow Rate
17. Alterations In the Biocurrents (EEG?) of the Cerebral Cortex (in animals)
18. Changes In the Rate of Clearance of Tagged Ions from Tissue
19. Reversible Structural Changes In the Cerebral Cortex and the Diencephalon
20. Electrocardiographic (EKG) Changes
21. Alterations In Sensitivity to Light, Sound, and Olfactory Stimuli
22. Functional (a) and Pathological (b) Changes in the Eyes: (a) decrease in size of blind spot, altered color recognition, changes in intraocular pressure, lacrimation, trembling of eye-lids; (b) less opacity and coagulation, altered tissue respiration, and altered reduction-oxidation processes
23. Myocardial Necrosis
24. Hemorrhage in Lungs, Liver, Gut, and Brain (At Fatal Levels of Radiation)
25. Generalized Degeneration of all Body Tissue of Radiation (At Fatal Levels of Radiation)
26. Loss of Anatomical Parts
27. Death
28. Dehydration
29. Altered Rate of Calcification of Certain Tissue

C.  Central Nervous System Effects

1. Headaches
2. Insomnia
3. Restlessness (Awake and During Sleep)
4. Electroencephalographic (EEG) Changes
5. Cranial Nerve Disorders
6. Pyramidal Tract Lesions
7. Conditioned Reflex Disorders
8. Vagomimetic Action of the Heart; Sympaticomimetic Action
9. Seizures, Convulsions

D.  Autonomic Nervous System Effects

1. Degenerative Disorders (e.g., alteration of heart rhythm)
2. Fatigue
3. Structural Alterations in the Synapses of the Vagus Nerve
4. Stimulation of Parasympathetic Nervous System (Bradycardia), and Inhibition of  the Sympathetic Nervous System

E.  Peripheral Nervous System Effects

1. Effects on Locomotor Nerves

F. Psychological Disorders ("Human Behavioral Studies") - the so-called "Psychophysiologic (and Psychosomatic) Responses"

1. Neurasthenia - (general "bad" feeling)
2. Depression
3. Impotence
4. Anxiety
5. Lack of Concentration
6. Hypochondria
7. Dizziness
8. Hallucinations
9. Sleepiness
10. Insomnia
11. Increased Irritability
12. Decreased Appetite
13. Loss of Memory
14. Scalp Sensations
15. Increased Fatigability
16. Chest pain
17. Tremor of the hand

G. Behavioral Changes (Animal)

1. Reflexive, Operant, Avoidance, and Discrimination Behaviors

H. Blood Disorders
changes in:

1. Blood and Bone Marrow
2. Phagocytic (polymorphs) and Bactericidal Functions
3. Hemolysis Rate (increase), (a shortened lifespan of cells)
4. Sedimentation Rate (increase), due to changes in serum concentration levels or amount of fibrinogen. (?))
5. Number of Erythrocytes (decrease), also number of lymphocytes
6. Blood Glucose Concentration (increase)
7. Blood Histamine Content
8. Cholesterol and Lipids
9. Gamma (also alpha and beta) Globulin, and Total Protein Concetration
10. Number of Eosinophils
11. Albumin/Globulin Ratio (decrease)
12. Hemopoiesis (rate of formation of blood corpuscles)
13. Leukopenia (increase in number of white cells), and Leukocytosis
14. Reticulocytosis

I. Vascular Disorders

1. Thrombosis
2. Hypertension

J. Enzyme and Other Biochemical Changes
Changes in activity of:

1. Cholinesterase
2. Phosphatase
3. Transaminase
4. Amylase
5. Carboxydismutase
6. Protein Denaturation
7. Toxin, Fungus, and Virus Inactivation (at high radiation dose levels), Bacteriostatic  Effect
8. Tissue Cultures Killed
9. Alteration In Rate of Cell Division
10. Increased Concentration of RNA in Lymphocytes, and Decreased Concentration in  Brain.  Liver,  and  Spleen
11. Changes in Pyruvic Acid, Lactic Acid, and Creatinine Excretions
12. Change in Concentration of Glycogen in Liver (Hlyperglycemia)
13. Alteration in Concentration of 17- Ketosteroids in Urine

K. Metabolic Disorders

1. Glycosuria (sugar in urine; related with blood sugar?)
2. Increase in Urinary Phenol (derivatives? DOPA?)
3. Alteration of rate of metabolic Enzymatic Processes
4. Altered Carbohydrate Metabolism

L. Gastro-Intestinal Disorders

1. Anorexia (loss of appetite)
2. Epigastric Pain
3. Constipation
4. Altered Secretion of Stomach "Digestive Juices"

M. Endocrine  Gland  Changes

1. Altered Pituitary Function
2. Hyperthyroidism
3. Thyroid Enlargement
4. Increased Uptake of Radioactive Iodine by Thyroid Gland
5. Altered Adrenal Cortex Activity
6. Decreased Corticosteroids in Blood
7. Decreased Glucocorticoidal Activity
8. Hypogonadism (usually decreased testosterone production)

N. Histological Changes

1. Changes in Tubular Epithelium of Testicles
2. Gross Changes

O. Genetic and Chromosomal Changes

1. Chromosome Aberrations (e.g., linear shortening, pseudochiasm, diploid structures, amitotic division, bridging, "sticky" chromosomes, irregularities in chromosomal envelope)
2. Mutations
3. Mongolism
4. Somatic Alterations (changes in cell not involving nucleus or chromosomes, cellular transformation)
5. Neoplastic Diseases (e.g*, tumors)

P. Pearl Chain Effect (Intracellular orientation of subcellular particles, and orientation of cellular and other (non-biologic) particles) Also, orientation of animals, birds, and fish in electromagnetic fields

Q. Miscellaneous Effects

1. Sparking between dental fillings
2. Peculiar metallic taste in mouth
3. Changes in Optical Activity of Colloidal Solutions
4. Treatment for Syphilis, Poliomyelitis, Skin Diseases
5. Loss of Hair
6. Brittleness of Hair
7. Sensations of Buzzing Vibrations, Pulsations, and Tickling About the Head and Ears
8. Copious Perspiration, Salivation, and Protrusion of Tongue
9. Changes in the Operation of Implanted Cardiac Pacemakers
10. Changes in Circadian Rhythms

Glaser, Z. (1971). Bibliography of reported biological phenomena ('effects') and clinical manifestations attributed to microwave and radio-frequency radiation. Navel Medical Research Institute. http://safeschool.ca/uploads/Navy_Radiowave_Brief_1_.pdf

A growing body of evidence suggests that exercise is one of the most effective prevention and treatment strategies for depression.

A recent study, conducted over the course of 11 years, was designed to address whether exercise provides protection against new-onset depression and anxiety and if so, the intensity and amount of exercise required to gain protection and, lastly, the mechanisms that underlie any association.

Researchers evaluated and followed 33,908 adults, which were selected on the basis of having no symptoms of common mental disorder or limiting physical health conditions.
The researchers observed that regular leisure-time exercise was associated with reduced incidence of future depression but not anxiety. The majority of this protective effect occurred at low levels of exercise and was observed regardless of intensity. After adjusting for confounding variables, the results suggests that 12% of future cases of depression could have been prevented if all participants had engaged in at least 1 hour of physical activity each week. The social and physical health benefits of exercise explained a small proportion of the protective effect.

Many try to bolster their happiness through certain food choices, but this actually does not work, and Lustig provides compelling arguments that the foods you crave drive up dopamine and drive down serotonin. Rather, it’s experiences that make you happy. People can make you happy. You can make yourself happy. In his book, Lustig outlines a number of different strategies to become happier.

“Ultimately, the goal is [to increase] your serotonin,” he says. There are four ways to boost your serotonin, and they’re all free. They’re also things your grandmother likely told you to do. First and foremost is making human connections.

“Turns out that Facebook does not count as connection. When we’re talking about interpersonal connection, we’re talking about eye-to-eye,” Lustig says. “The facial emotions of the person you’re talking with activate a set of neurons in your brain called ‘mirror neurons,’ which are the drivers of empathy and specifically linked to serotonin.To be able to generate a feeling of empathy, which ultimately turns into contentment/happiness, you actually have to connect. You can’t do it over the internet. You can’t have a connection with ‘anonymous.’ It just doesn’t work.”

On the contrary, social media generate dopamine, associated with pleasure, and hence can drive addiction. The main problem is that when dopamine goes up, serotonin goes down. So, online communication is actually a major causative factor of unhappiness.

Lustig also elaborates on how companies — both food manufacturers and electronics companies — capitalize on the biology of dopamine versus serotonin to get us addicted to their products. There’s even a book on this topic written by Nir Eyal, called, “Hooked: How to Build Habit-Forming Products.”

There are three other ways, besides connecting, that boost serotonin and happiness. The remaining three of the four C’s are:

1. Contribute: Meaning the act of contributing to something greater than yourself; making a contribution to society. “You can get happiness and contentment from your job, but there are certain criteria that have to be met,” Lustig says. “Most people, unfortunately, have a boss who is not contributing to their happiness. The workplace is not usually the best place to achieve meaningful contentment.”

2. Cope: Lack of sleep, insufficient exercise and multitasking are all causes of unhappiness. Sleep is extremely important for healthy serotonin production. Here, avoiding exposure to electronic screens is important, as blue light inhibits melatonin production, thereby making sleep more elusive. Electronics will also disrupt your sleep and deteriorate your health by exposing you to unnecessary microwaves, discussed in this recent article on depression.

3. Cook: If you cook, you’re likely going to increase your tryptophan, reduce your refined sugar intake, and increase your omega-3 fats (anti-inflammatory) and fiber. Overall, this will result in improved gut health, which has tremendous impact on your mood and mental health.

“Numerous investigators … have shown that your gastrointestinal flora tell your brain what they want through signals that go through the bloodstream, and potentially even neural ones as well. If you do not feed your bacteria, you cannot get happy. Eating real food you prepare yourself is super important,” Lustig says.