Cat Parenting 101: The No-Fluff Guide to Raising a Well-Adjusted Feline

  

Let’s be honest. Cats aren’t small dogs. They don’t aim to please, and they certainly don’t fetch slippers—unless those slippers have tuna in them. Cat parenting is a strategic alliance: your cat tolerates your existence, and you provide heated beds, clean toilets, and snacks. But behind those judgmental stares and 3 a.m. zoomies is an animal that thrives with the right kind of care.

 

 1. Know Thy Cat: Personality Isn’t Optional

Cats are not interchangeable. Some are lap-loungers. Others are curtain-climbers. Observe before you assume. A cat who hides isn’t necessarily antisocial—she might just need space. Your job? Respect that. Forcing cuddles is a quick way to earn side-eye and scratches.

 

 2. Litter Box Law: One Box Per Cat + One Extra

Cats have standards. A dirty box is a personal insult. Scoop it daily, full change weekly. Multi-level homes need a box on each floor. Unscented litter. Covered boxes? Maybe. Not all cats like feeling trapped. Smell is key—if "you" can smell it, your cat’s already been offended.

 

 3. Feeding: It's Not Just Kibble and Chaos

Free-feeding is lazy. Meal feeding is healthier. Cats are obligate carnivores—translation: they need '"meat". Wet food trumps dry for hydration. Avoid grain-heavy fillers. And no, milk is not a treat—most adult cats are lactose intolerant. Water? Flowing is best. Invest in a fountain.

 

 4. Play Hard, Nap Harder

Cats don’t destroy furniture out of spite. They need stimulation. Wand toys, puzzle feeders, cardboard boxes—they’re budget-friendly bliss. Ten minutes of play twice a day prevents boredom-fueled mayhem. Oh, and scratching? Provide a post or lose a sofa.

 

 5. Healthcare: Vets Aren’t Just for Emergencies

Yearly checkups matter—even for indoor cats. Spay or neuter early. Dental care? Yes, it's a thing. Cats are stoic; by the time they show pain, it's usually serious. Budget for vet bills. Pet insurance isn't a gimmick—it's a strategy.

Simple Life Hacks for Common Aches and Pains: Natural Remedies That Work

 Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, or replace professional medical advice. Always consult with a qualified healthcare provider before starting any new health regimen or remedy.

In a fast-paced world, everyday discomforts often go untreated or are quickly masked by over-the-counter solutions. While pharmaceuticals have their place, many simple ailments can be addressed with natural and traditional methods—time-tested, cost-effective, and surprisingly powerful. These remedies aren’t folklore—they are rooted in physiological function and often supported by research or long-standing clinical observation. As a healthcare professional with a focus on holistic wellness, I present here a practical guide to managing common conditions with gentle, effective interventions.

 

 1. Headaches: Magnesium and Cold Compresses

Why it works: Tension headaches are often due to vascular constriction, muscle tightness, or magnesium deficiency.

Natural approach:

 Magnesium water mix: Stir ⅛ teaspoon of magnesium citrate powder into a glass of warm water. Sip slowly.

 Cold compress + peppermint oil: Apply a cold pack to the back of the neck while dabbing a drop of diluted peppermint essential oil (1 drop to 1 tsp carrier oil) to the temples. The cooling effect and vascular dilation relieve tension.

 

 2. Joint Aches: Mustard and Epsom Salt Compress

 Why it works: Mustard stimulates blood flow; Epsom salts provide magnesium sulfate which reduces inflammation.

 Joint pain formula:

 Mix 1 tablespoon mustard powder with ½ cup Epsom salt in warm water.

 Soak a cloth and apply as a compress to the aching area for 20 minutes.

Alternatively, a turmeric paste (1 tsp turmeric + 1 tsp water + pinch of black pepper) applied externally or taken as tea can also relieve chronic stiffness.

 

 3. Cuts, Scrapes, and Bruises: Raw Honey and Arnica

 Why it works: Raw honey is antibacterial; arnica reduces swelling and bruising.

 Application:

 Clean the area with saline. Apply a thin layer of raw (unpasteurized) honey.

 For bruises, apply arnica gel or ointment twice a day until discoloration fades.

 Bonus: Apply witch hazel to reduce inflammation around wounds.

 

 4. Constipation: Warm Olive Oil + Lemon Water Combo

 Why it works: Olive oil stimulates bile; lemon increases peristalsis.

 Morning protocol:

  On an empty stomach, take 1 tablespoon of extra virgin olive oil followed by a warm glass of water with juice from ½ a lemon.

 Add fiber throughout the day (chia pudding or soaked flaxseed) to support motility.

 Also consider a squatting position during bowel movements using a footstool to straighten the recto anal angle.

 

 5. Itchiness: Oat + Baking Soda Paste

 Why it works: Oats contain avenanthramides which soothe inflammation; baking soda alters skin pH to calm irritation.

 Simple mix:

 Blend 1 tablespoon of colloidal oatmeal with ½ tablespoon baking soda and enough water to form a paste.

 Apply directly to itchy patches for 15–20 minutes.

  For insect bites, add a drop of tea tree oil for antimicrobial effect.

 

 6. Seasonal Allergies: Nettle + Quercetin Combo

 Why it works: Nettle is a natural antihistamine; quercetin stabilizes mast cells.

 Supplemental approach:

 Take freeze-dried nettle capsules (300–400 mg twice daily).

 Combine with quercetin (500 mg twice daily), best absorbed with bromelain (from pineapple).

 Rinse nasal passages once daily with saline to reduce allergen buildup.

 

7. Insomnia: Banana Peel Tea + Magnesium Foot Soak

 Why it works: Banana peels contain magnesium and tryptophan; magnesium promotes GABA activity.

 Banana tea recipe:

 Boil one organic banana (with peel, ends removed) in 2 cups of water for 10 minutes. Sip 30 minutes before bed.

 Magnesium soak: ½ cup Epsom salt in warm water; soak feet for 15 minutes to enhance relaxation.

 Also, cut out screen exposure 1 hour before bed to allow melatonin levels to rise naturally.

 

 These natural interventions offer safe, accessible, and low-cost strategies to address everyday health concerns. While they are not substitutes for medical care when needed, they empower individuals to manage minor conditions with mindfulness and respect for the body’s innate healing capacity.

 

 

Reluctant Leadership in Nursing: Rising to the Role When You Didn’t Ask for It

  

Healthcare leadership often happens by necessity, not design. Many nurses find themselves handed the reins—not because they asked for it, but because others saw something in them: reliability, insight, or calm under pressure. These reluctant leaders may hesitate, unsure of their fit in a leadership role. But in high-stakes environments like hospitals or clinics, leadership often grows not from ambition, but from service.

Reluctant leadership isn’t a flaw. It can be a strength. Those who don’t chase leadership roles tend to focus on team cohesion, quality of care, and shared purpose rather than power or recognition. They carry with them a grounded sense of duty, humility, and a commitment to excellence. Still, stepping into such a role without preparation can be emotionally taxing, particularly in the already demanding world of nursing. That’s why understanding how to lead effectively, even without initial intent, is vital.

 

The Do’s and Don’ts of Reluctant Leadership

 

Do listen more than you speak. Nurses are used to being the voice of patients. As a leader, you must now also become the ears of your team. Pay attention to patterns, complaints, morale, and unspoken tension. 

Do set a standard without becoming authoritarian. People need to know where the bar is—but they also need to know you’re with them, not above them.

Do protect your time and energy. Leadership can consume your personal bandwidth if boundaries aren’t clear. Schedule decompression time just as seriously as you schedule staff meetings.

Don’t ignore your need for mentorship. Even leaders need guides. Find someone you trust who has walked the same path—ideally, another nurse leader.

Don’t take on emotional labor that doesn’t belong to you. Empathy is critical, but absorbing everyone’s burdens will burn you out.

Don’t confuse being liked with being effective. Leadership sometimes means making decisions others won’t agree with. Respect is the real currency.

 

Leading Through Service: The Servant-Leadership Model

 

The servant-leader doesn’t command from the top; they support from the center. In nursing, this model is a natural fit. It emphasizes listening, stewardship, and commitment to others' growth. You don’t just delegate; you clear barriers. You don’t just evaluate; you elevate.

Servant leadership doesn’t mean sacrificing yourself. It means acting with clarity and purpose while ensuring your team is empowered to do the same. That includes creating space for professional development, emotional resilience, and peer collaboration.

 

What Makes a Strong Nurse Leader?

 

Effective nurse leaders don’t always have the loudest voice. Instead, they show:

 

 Consistency in expectations and follow-through

 Clarity in communication, especially during crisis situations

 Accountability without blame

 Calm presence, even in chaos

 Respect for all roles, from student nurses to seasoned staff

 Vision, even if it’s focused on just one shift at a time

 

Motivating Without Manipulating

 

People follow people, not titles. Motivation doesn’t require pep talks or flashy speeches. It means recognizing effort, offering constructive feedback, and showing up in the trenches when it matters. Sometimes motivation is as simple as checking in, catching someone doing something right, or admitting your own limits.

 Encourage your team to pursue clinical excellence, not perfection. Praise thoughtful action, not just outcomes. Help your colleagues understand their value, not just their duties.

 

Final Thoughts

Reluctant leaders may not feel ready, but often, they are exactly what a team needs. If you’re stepping into leadership in nursing without seeking it, focus on staying grounded, learning continuously, and leading with integrity. Excellence isn’t about having all the answers—it’s about asking the right questions, protecting your well-being, and lifting others along the way.

Understanding Pneumonia: What You Need to Know

Pneumonia is a serious lung infection that affects millions of people every year. It can range from mild to life-threatening, depending on the person's age, overall health, and the type of germ causing the infection. While many recover fully with proper treatment, pneumonia is not something to take lightly.

What Is Pneumonia?

Pneumonia is an infection that inflames the air sacs (alveoli) in one or both lungs. These air sacs may fill with fluid or pus, making breathing difficult. The infection can be caused by bacteria, viruses, or fungi. 

The most common causes include:

- Bacteria: _Streptococcus pneumoniae_ is a major culprit.

- Viruses: Influenza, RSV, and COVID-19 can cause viral pneumonia.

- Fungi: More common in people with weakened immune systems.

 

Depending on the cause, treatment can vary significantly, which is why proper diagnosis is essential.

 

Common Symptoms

Pneumonia symptoms can look different depending on the person’s age and health, but typical signs include:

- Cough (with phlegm or dry)

- Fever, chills

- Shortness of breath

- Chest pain when breathing or coughing

- Fatigue

- Confusion (especially in older adults)

- Nausea, vomiting, or diarrhea

 

At-Home Care Tips (For Mild Cases)

If a healthcare provider has diagnosed you with mild pneumonia that can be managed at home, here’s what science supports:

1. Rest and Hydration  

Your body needs energy to fight the infection. Rest is not optional. Drink plenty of water to loosen mucus and prevent dehydration.

2. Follow Your Prescribed Treatment  

If given antibiotics (for bacterial pneumonia), take them exactly as prescribed. Stopping early, even if you feel better, can lead to relapse and antibiotic resistance.

3. Control Fever and Pain  

Over-the-counter medications like acetaminophen (Tylenol) or ibuprofen (Advil) can help reduce fever and chest discomfort.

4. Breathe Easier  

Using a humidifier can help keep airways moist. Sit upright as much as possible to help your lungs expand better.

5. Avoid Smoking and Secondhand Smoke  

Smoke worsens lung inflammation and delays healing. Even occasional exposure can make things harder for your lungs.

 

Myths About Pneumonia — Debunked

Myth 1: _You can catch pneumonia from cold air.

Truth: Pneumonia is caused by germs, not weather. Cold air can irritate airways but doesn’t cause infection by itself.

Myth 2: _Only old people get pneumonia.

Truth: Anyone can get pneumonia — children, young adults, and healthy individuals too. Certain groups are at higher risk, but it's not age-exclusive.

Myth 3: _Antibiotics cure all pneumonia.

Truth: Antibiotics only work against bacterial pneumonia. Viral pneumonia needs different care and usually doesn't respond to antibiotics.

Myth 4: _If your cough goes away, you’re cured.

Truth: Symptoms might improve before the infection is fully gone. Always complete prescribed treatments and follow up if symptoms linger.

 

Warning Signs You Need a Doctor — Now

Pneumonia can turn serious fast. Seek immediate medical attention if you experience:

- Difficulty breathing or rapid breathing

- Chest pain that’s severe or worsening

- Persistent high fever (over 102°F / 39°C)

- Bluish lips or fingertips (a sign of low oxygen)

- Extreme fatigue, confusion, or dizziness

- Symptoms getting worse instead of better after a few days

- Inability to keep food or fluids down

 

Older adults, young children, pregnant individuals, and people with chronic illnesses (like heart disease, diabetes, or COPD) are at higher risk of complications and should not delay seeking help.

 

Final Thought

Pneumonia is not "just a bad cold." It’s a serious lung infection that demands attention. Knowing how to care for yourself — and when to seek professional care — can make a major difference in recovery. Listen to your body, stick to science, and don't hesitate to ask for medical help when things don’t feel right.

 

Managing Allergies During Spring and Summer: Practical Remedies and What You Need to Know

 Disclaimer: 

This article is for educational purposes only. It does not substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

 

 

Spring and summer bring sunshine, blooming flowers, and outdoor adventures. They also bring sneezing fits, itchy eyes, and endless tissue boxes for millions of people. Seasonal allergies, or hay fever (allergic rhinitis), affect around 20–30% of adults and up to 40% of children, according to the American College of Allergy, Asthma & Immunology (ACAAI).

Managing allergies is not about “toughing it out.” It's about being smart and proactive. Here’s a straightforward guide to what actually helps — from simple DIY tips to medical options — without the fluff.

 

Simple DIY and Home Remedies

1. Rinse Your Sinuses

Using a saline nasal rinse (like a neti pot or squeeze bottle) helps flush out pollen, dust, and mucus. It's one of the most effective home remedies, according to multiple studies, including a 2018 review in The Cochrane Library.  

Tip: Use only distilled, sterile, or boiled and cooled water to avoid infection.

2. Keep Windows Closed

It’s tempting to let fresh air in, but during peak pollen seasons, this invites allergens into your home. Use air conditioning with clean filters instead, and invest in a HEPA air purifier for high-traffic rooms.

3. Shower After Outdoor Activities

Pollen clings to your skin, hair, and clothes. A quick shower and fresh clothing after coming indoors can significantly reduce your exposure.

4. Local Honey: Myth or Maybe?

Some people swear by eating local honey to build allergy tolerance. Scientific evidence is mixed. While it probably won't cure you, adding a spoonful to tea won't hurt — just don’t rely on it alone.

5. DIY Cold Compress for Itchy Eyes

Wrap ice cubes in a clean cloth and gently press it against irritated eyes. The cold helps reduce inflammation and soothes the itch.

 

Common Medical Remedies

1. Antihistamines

Over-the-counter antihistamines like cetirizine (Zyrtec), loratadine (Claritin), and fexofenadine (Allegra) block the chemical that triggers allergy symptoms. Newer options tend to be non-drowsy.

2. Nasal Corticosteroids

Sprays like fluticasone (Flonase) or mometasone (Nasonex) reduce inflammation in your nasal passages. They're considered first-line treatments by many allergists for moderate to severe symptoms.

3. Decongestants

Short-term use of decongestants (like pseudoephedrine or oxymetazoline sprays) can relieve a stuffy nose. However using nasal sprays longer than 3 days can cause rebound congestion, making things worse.

4. Allergy Shots (Immunotherapy)

For people with stubborn allergies, allergists might recommend immunotherapy. It’s a long-term treatment where you get small doses of the allergen to slowly build tolerance.

 

When to See a Doctor

If your symptoms don't improve with over-the-counter treatments and home strategies, it’s time to consult a healthcare provider. You may need a prescription medication or a personalized allergy management plan. Other reasons to see a doctor include:

- Symptoms interfering with daily activities or sleep

- Suspected sinus infections (pain, pressure, fever)

- Difficulty breathing, wheezing, or asthma flare-ups

Early intervention prevents allergies from becoming something more serious, like chronic sinusitis or severe asthma attacks.

 

 Final Thought

Managing allergies isn’t about locking yourself indoors for half the year. It’s about smart habits, a bit of planning, and using the right treatments when needed. A few simple changes to your daily routine — and knowing when to seek medical advice — can help you breathe easier and actually enjoy the seasons again.

 

10 Things You Should Never Do to Your Cat (If You Want Them to Like You)

 

Cats are mysterious creatures — fiercely independent, quietly affectionate, and very particular about their environment. While cats have been living with humans for thousands of years, misunderstandings are still common. If you want to keep your cat happy (and avoid becoming the enemy), there are a few things you absolutely should not do. 

 

 1. Don’t Declaw Them

Declawing is not just a fancy nail trim. It’s an amputation of the last bone of each toe — like cutting off a human finger at the last knuckle. Studies show it can lead to chronic pain, behavioral issues, and even arthritis. (Journal of Feline Medicine and Surgery, 2017)

Better option: Trim their nails regularly or use cat-safe nail caps if needed.

 

 2. Don’t Yell at Them

Cats do not understand punishment the way humans or even dogs might. Yelling just scares them and erodes trust. Their brains interpret shouting as a threat, not a teaching moment.

Better option: Redirect unwanted behavior gently and consistently. Positive reinforcement always wins.

 

 3. Don’t Use Strong Scents Around Them

 Cats have a sense of smell 14 times stronger than ours. That essential oil diffuser you love? It might feel like a chemical attack to your cat. Some essential oils (like tea tree, eucalyptus, and citrus) are even toxic to them.

Better option: Stick to unscented cleaners and avoid diffusing oils unless they’re cat-safe — and even then, keep it minimal.

 

 4. Don’t Force Physical Affection

 Cats are like the cool introverts at a party. They come to you — not the other way around. Grabbing, hugging, or forcing cuddles can make your cat feel trapped and anxious. 

Better option: Let them approach you. If they want affection, they’ll ask in their own weird little ways.

 

 5. Don’t Skip Their Vet Visits

 Cats are masters of hiding pain. They can have serious health issues without showing obvious signs until it's too late. Skipping annual vet checks is like ignoring the oil light on your car dashboard.

 Better option: Routine check-ups and preventive care save money and heartbreak later.

 

 6. Don’t Overfeed Them (Even If They Guilt You)

 Over half of domestic cats are overweight, according to the Association for Pet Obesity Prevention (2023). Extra weight leads to diabetes, arthritis, and a shorter lifespan.

Better option: Measure their food. Watch the treats. Love isn’t measured in calories.

 

 7. Don’t Punish Them for Scratching

Scratching is natural — it sharpens their claws, marks territory, and stretches their muscles. Punishing a cat for scratching is like yelling at a human for blinking.

 Better option: Give them acceptable scratching posts. Make them attractive with catnip or treats.

 

 8. Don’t Ignore Their Litter Box Needs

 A dirty litter box is the feline equivalent of a gas station bathroom at 3 a.m. Cats are clean freaks. A neglected litter box can cause stress, infections, and "accidents" in unwanted places.

 Better option: Scoop daily, clean thoroughly once a week, and have one more box than the number of cats.

 

 9. Don’t Assume They’ll “Just Work It Out” With Other Pets

 Throwing two animals together and hoping for the best is a rookie mistake. Cats need slow, careful introductions to other animals (and even new people) to avoid lifelong grudges or fights.

 Better option: Gradual, supervised introductions with lots of patience — and treats.

 

 10. Don’t Treat Them Like Small Dogs

 Cats aren’t dogs in smaller, sassier bodies. Their social structures, communication styles, and needs are very different. Treating them like a dog can lead to frustration on both sides.

 Better option: Learn to speak cat — respect their body language, their quirks, and their independence.

 

Final Thought

Cats are not high-maintenance divas; they are just misunderstood. Understanding what not to do can make all the difference between living with a grumpy, aloof roommate and building a bond with a loving, quirky companion. Respect their boundaries, meet their needs, and let your cat be the wonderfully strange creature they were born to be.

 

 

Why Nature Is the Missing Piece in Women’s Mental Health: The Science Behind Hiking and Forest Bathing

 

Nature has long been a refuge for the stressed and overwhelmed. In recent years, scientific research has caught up to what many have intuitively known for generations: spending time outdoors is not just refreshing, it is essential for mental wellness. For women juggling careers, families, social expectations, and personal goals, simple practices like hiking and forest bathing offer profound benefits without requiring expensive memberships or complicated programs.

In this article, we break down how hiking for mental health and forest bathing benefits are supported by science, why they are particularly impactful for women, and how you can start today in a way that fits your real life.

 

The Science Behind Hiking and Mental Health

 

Hiking is not just walking; it is purposeful movement through natural environments. Studies show that spending time hiking can significantly lower levels of cortisol, the primary stress hormone. A 2015 study published in Proceedings of the National Academy of Sciences found that participants who walked for 90 minutes in a natural environment showed reduced activity in the subgenual prefrontal cortex — a part of the brain linked to rumination, a major factor in depression and anxiety.

For women, who statistically experience higher rates of anxiety and depression than men (American Psychological Association, 2018), hiking offers a tangible, natural method for regulation. Regular hikes improve mood, boost cognitive function, and enhance creative thinking. Moreover, hiking acts as a form of moderate cardiovascular exercise, which itself is correlated with better emotional resilience and lower risk of mental health disorders.

 

What Is Forest Bathing — And Why It Matters

Forest bathing, or Shinrin-yoku, originated in Japan in the 1980s as a public health practice. Unlike hiking, it is not about distance or fitness goals. Instead, it is the art of being in the forest — walking slowly, breathing deeply, and engaging all senses. Think of it as mindfulness in nature.

 A meta-analysis published in Environmental Health and Preventive Medicine (2017) concluded that forest bathing significantly lowers blood pressure, heart rate, and stress hormones while boosting immune function. Phytoncides, the natural compounds released by trees, appear to enhance natural killer (NK) cell activity in the immune system. Since chronic stress is known to suppress immunity and increase inflammation, forest bathing offers a simple, natural counterbalance.

For women navigating high-stress environments — whether professional, caregiving, or relational — forest bathing benefits include measurable physiological and emotional resets without needing to “do” anything. It is especially effective for preventing burnout and cultivating a grounded sense of self, something modern mental health care increasingly emphasizes.

 

Why Nature Therapy Is Particularly Powerful for Women

Women often carry multiple layers of responsibility and social expectation. Research suggests that gender differences in stress responses — particularly the tendency toward "tend-and-befriend" behavior (Taylor et al., 2000) — mean women may especially benefit from restorative practices rather than competitive or high-stimulation activities.

Nature therapy for women provides a non-competitive, nurturing environment. It encourages the nervous system to shift from sympathetic (fight-or-flight) dominance to parasympathetic (rest-and-digest) balance. Furthermore, being in nature can increase feelings of awe, gratitude, and belonging — emotions tightly connected to reduced symptoms of depression and anxiety.

Importantly, these practices are accessible. There is no need to climb mountains or embark on long treks. A local park, a quiet trail, or even a backyard with mature trees can offer similar results when approached mindfully.

  

Practical Ways to Start

You do not need special gear, perfect weather, or lots of free time to start benefiting from nature. Here are science-backed, practical ways women can incorporate hiking and forest bathing into their mental health routines:

Start Small: A 20-minute walk in a natural setting three times a week can significantly reduce cortisol levels (Hunter et al., 2019).

Be Mindful: When walking, intentionally notice smells, textures, colors, and sounds. Leave your headphones behind sometimes.

Solo or Group: Depending on your personality, hike alone for reflection or with supportive friends to enhance social connection benefits.

Focus on Quality, Not Quantity: You do not have to reach a summit or walk for hours. A short, slow-paced visit to a green space counts.

Consistency Over Intensity: Regular exposure to nature matters more than how challenging your hike is.

 

Final Thoughts

Mental health and outdoor activities go hand in hand, and the science is clear: spending time in nature is not a luxury or hobby. It is essential maintenance for the mind and body, especially for women facing unique stressors in today’s world. Whether through hiking or practicing forest bathing, reconnecting with nature offers profound mental health benefits that are simple, sustainable, and accessible.

Choosing to step outside regularly could be one of the most important, evidence-backed decisions for your mental wellness this year — no clichés, no fluff, just real science and simple action.

 

Sources

1. Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2015). The impacts of nature experience on human cognitive function and mental health. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112

2. American Psychological Association (APA). (2018). Stress in America: Generation Z. Retrieved from https://www.apa.org/news/press/releases/stress/2018/stress-gen-z.pdf

3. Antonelli, M., Barbieri, G., & Donelli, D. (2019). Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: A systematic review and meta-analysis. International Journal of Biometeorology, 63(8), 1117–1134. https://doi.org/10.1007/s00484-019-01717-x

4. Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18–26. https://doi.org/10.1007/s12199-009-0086-9

5. Taylor, S. E., Klein, L. C., Lewis, B. P., Gruenewald, T. L., Gurung, R. A., & Updegraff, J. A. (2000). Biobehavioral responses to stress in females: Tend-and-befriend, not fight-or-flight. Psychological Review, 107(3), 411–429. https://doi.org/10.1037/0033-295X.107.3.411

6. Hunter, M. R., Gillespie, B. W., & Chen, S. Y. P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10, 722. https://doi.org/10.3389/fpsyg.2019.00722