SHARE

Your Living & Work Environment And Your Health

A home office desk with a computer, surrounded by various houseplants.

Living In A Healthy Environment

Creating a healthy home environment is just as essential as maintaining a balanced diet and staying physically active. While we’ve talked extensively about gut health and digestion on this website, we haven’t focused as much on the outer environment—the spaces where we live and work. Yet, our surroundings play a crucial role in shaping our overall well-being..

Many people understand the importance of eating well, avoiding sugary drinks, and exercising regularly, but they often overlook the impact of their living environment on their health. By cultivating a cleaner, greener, and more harmonious space, we can experience profound improvements in our physical and mental health, leading to greater happiness, fulfillment, and even longevity.

The Impact of Our Surroundings on Health

Indoor air quality is one of the most significant environmental factors affecting our well-being. Poor air circulation, dust, mold, and indoor pollutants can contribute to respiratory issues, fatigue, and even chronic illness. Improving air quality by incorporating plants, ventilating properly, and reducing synthetic air fresheners can lead to noticeable benefits.

Keeping our living spaces tidy, clean, and organised helps lower stress, improves focus, and supports overall mental clarity. Research shows that cluttered environments can contribute to anxiety and feelings of overwhelm, while orderly spaces promote relaxation and productivity.

How Our Outer Environment Influences Our Inner Health

Our connection to the natural world also plays a vital role in maintaining balance. Spending time outdoors, bringing nature into our homes with indoor plants, or creating green spaces in urban environments can significantly impact mental and emotional health.

Studies indicate that being in nature helps reduce stress, elevate mood, and enhance cognitive function, leading to an overall better quality of life (Jimenez et al., 2021).

7 Simple Ways to Create a Healthier Living Space

Since we spend a significant portion of our lives at home, making small but meaningful changes can have a lasting impact on our well-being. While we may not be able to control everything about our environment, we can take practical steps to create a healthier space:

  • 1 – Declutter your home, fridge, and pantry to reduce stress and improve efficiency.
  • 2 – Take Nature Inside – Add plants to improve air quality, promote relaxation, you’ll sleep better too.
  • 3 – Noise Pollution – Create a quieter, more peaceful space. It’s important for our mental health.
  • 4 – Light and Fresh Air – Optimal health comes from exposure to quality food, air, and water.
  • 5 – Comfortable and Cosy – How to create a home environment that friends and family will love.
  • 6 – Chemicals and our Health— Learn what chemicals to avoid and why it makes sense to go “natural”
  • 7 – Create a Wellness Zone – Consider adding a sauna, spa, or gym to support relaxation and fitness.

Creating a Space That Supports Health and Happiness

Ultimately, the key to a healthier home environment is simple: reduce clutter, minimise chemicals, integrate nature, invest in your well-being, and learn to enjoy your surroundings. By making mindful adjustments, you can transform your home into a true health haven—one that nurtures your body, mind, and spirit.

7 Ways To Create A Healthy Home Environment

Let’s explore seven ways to achieve these most important points outlined above. I’ve included several tips below to help you make your home, apartment, condo, flat, or workplace a safe and healthy place to live.

Let’s now look at the key ways to improve your environment:

A cluttered room with papers, boxes, clothes, and various items scattered across the floor and furniture. An overstuffed bookcase and a desk with more items on top are visible.

1. Get Rid of the Clutter and Mess First

Living in a cluttered environment can be stressful and overwhelming, especially when unnecessary items start piling up—old clothes, shoes, books, outdated tech, or paperwork from years ago. Sound familiar? You don’t have to be a hoarder to accumulate excess stuff. Clutter often builds up simply because life gets busy, or because we enjoy collecting things. But what’s the real difference between clutter, collecting, and hoarding?

Clutter: A Manageable Mess

Clutter happens when possessions accumulate in different areas of our home. Some rooms, particularly unused ones, tend to collect more than others. Clutter often results from a lack of time for organization, a busy lifestyle, or temporary setbacks like illness or injury. Unlike hoarding, clutter does not usually indicate a psychological disorder, and most people have no real issue discarding unnecessary items once they find the time.

While mild to moderate clutter is generally manageable, excessive clutter can impact daily functioning, making it harder to focus, relax, and enjoy your space.

The Difference Between Collecting and Hoarding

  • Collectors
  • A collector carefully curates items of special interest, often organising them neatly in designated spaces such as shelves, cabinets, or display cases. Collecting does not interfere with daily life or create disorder in the home.
  • Hoarders
  • Hoarding, on the other hand, is a mental health disorder characterised by extreme difficulty in parting with possessions, regardless of their value. It often stems from emotional attachment, fear of discarding items, and anxiety about future needs (Davidson 2019). Unlike clutter or collecting, hoarding severely impacts daily living, making spaces unusable and often requiring professional intervention.

Clear the Clutter

A tidy home creates a calm, stress-free environment. Personally, I find that excess noise, clutter, and disorganization make me feel less relaxed. Some people can tolerate a messy home, but for others, it can lead to increased stress, frustration, or even sadness.

De-cluttering is the first step toward a healthier, more pleasant living space. Many people accumulate small amounts of clutter over time, often without realising it. Has your home slowly filled up with unnecessary items? If so, it may be time to clear it out.

Why Decluttering Matters

  • Clutter reduces productivity and drains energy.
  • A messy space increases stress and mental fatigue.
  • Excess clutter collects dust, mold, and mildew, which can trigger allergies.
  • Piles of junk can attract pests like mice and cockroaches.

Key Take-Away

To create a healthier and more enjoyable home, start by decluttering. Before making any big changes to your environment, get rid of what you don’t need. A clean, organised space makes everyday life easier, improves well-being, and helps you feel more at peace in your home.

Your Life Doesn’t get Better by Chance. Your Life gets Better by Change.

— Jim Rohn

Decluttering : Start Small for Big Results

“Clutter-creep” can happen to us all, filling spaces with things we no longer use or need. It may start with a few items on a shelf or a drawer packed with old paperwork, but over time, it can spread throughout the home, like a virus!

A cluttered environment contributes to stress, lowers productivity, and makes it harder to relax. The good news? Decluttering doesn’t have to be overwhelming—starting small and tackling one area at a time makes all the difference.

The best way to avoid feeling overwhelmed is to begin with a small space. Clear off a table, organize a shelf, or empty a drawer.

Once you see progress, it creates motivation to keep going. Small cleared spaces soon turn into large, organised areas, providing a sense of accomplishment and a calmer environment.

A simple way to declutter is by sorting items into four categories:

  • A – Trash (red sticker)
  • Items that are broken, outdated, or useless. Nobody really wants this stuff.
  • B – Donate or Give Away (blue sticker)
  • Items in good condition that others could benefit from.
  • C – Sell (yellow sticker)
  • Valuable items that you no longer need. List these items online and cash-in!
  • D – Keep (green sticker)
  • Essentials that serve a real purpose in your life. These are things you use regularly.

To make this process easier, use four coloured stickers to assign each category, red, blue, yellow, and green stickers as mentioned above in the four categories. If you haven’t used some item in over a year, and it has been stored for years – it’s time to let it go. Ask yourself: Why store stuff you never use?…

Giving away or selling unused items not only frees up space but also helps others who may need them more than you do. A big part of decluttering is shifting your mindset—life is too short to hold onto things that no longer serve you. Once a space is cleared, resist the temptation to fill it back up with more stuff. A clean, open area isn’t an invitation for more clutter—it’s a chance to create a more functional and peaceful home.

Make Decluttering a Habit

Decluttering isn’t just a one-time task; it’s a habit that keeps your home and mind clear. Here are a few strategies to make it part of your routine:

  • Set a regular decluttering time—for example, every Saturday afternoon.
  • Use a timer and declutter for short, focused bursts (15-30 minutes).
  • Identify clutter hotspots—places where stuff piles up—and find storage solutions.
  • Work room by room instead of trying to declutter everything at once.
  • Be mindful of new purchases—ask yourself if an item is truly necessary before bringing it home.
  • Stop bringing stuff home from car boot and garage sales, second-hand marts, similar stuff you don’t need.

Don’t Forget Your Refrigerator and Pantry

Decluttering isn’t just about your living space—your kitchen matters too. A clean, well-organised kitchen supports better health choices. Start by:

  • Clearing out unhealthy foods from your pantry, fridge, and freezer.
  • Keeping junk food out of sight—if it’s not there, you won’t eat it.
  • Stocking up on nutritious foods that align with your health goals.

An organised kitchen makes meal prep easier, helps you stay on track with your diet, and reduces stress around food choices.

Article of Interest: Pantry and Fridge Make-Over

The Benefits of a Clutter-Free Home

A clean and tidy home isn’t just about appearances—it affects mental clarity, productivity, and overall well-being. When things are easy to find, stress levels decrease, and your daily routines become more efficient.

Key Takeaways: Steps to a Clutter-Free Life

  • Start small—clear one area at a time to avoid feeling overwhelmed.
  • Use the four-pile method—trash, donate, sell, or keep.
  • Let go of unused items—if you haven’t used it in a year, it’s time to part with it.
  • Schedule decluttering sessions—make it a weekly habit, Saturday is good.
  • Keep cleared spaces clutter-free—don’t refill them with new items.
  • Declutter your pantry and fridge—a clean kitchen supports healthier choices.
  • Enjoy the benefits—a tidy home leads to a clear mind, better focus, and reduced stress.

By clearing the clutter, you’re not just creating a cleaner space—you’re making room for a healthier, more balanced life.

A woman sitting in a chair in a room filled with a variety of green plants, holding a tablet and looking at it with a relaxed expression.

2. Create Natural Living Spaces for Better Health

Spending time in nature is one of the simplest yet most effective ways to improve mental and physical well-being. Studies show that even short periods spent in natural surroundings can boost happiness, reduce stress, and lower feelings of fear or anger.

If you have access to trees, plants, or any other natural features, create a space where you can enjoy them—place a comfortable chair by a window with a view, add indoor plants, or decorate with nature-inspired artwork.

Even small changes can make a big difference in how you feel.

The Science Behind Nature and Well-Being

Research has repeatedly confirmed the link between nature and improved mental and physical health:

  • Urban green spaces help reduce psychological stress in adolescents, with benefits that remain consistent across different seasons, emotional states, and genders (Mennis 2018).
  • Children living in homes surrounded by nature tend to have better overall health. Among children aged 5–18, those with access to a garden experience even greater health benefits than those with only a yard or balcony (Golzarpour 2023).
  • Gardens provide unique health benefits that cannot be easily replaced by other natural environments, making them an essential feature of healthy living spaces (Golzarpour 2023).
  • The desire to be close to nature is not just a romanticized idea—it plays a critical role in helping us function at our best (van den Berg 2007).

With all this evidence supporting nature’s impact on well-being, integrating natural elements into your home and outdoor spaces is an excellent way to promote holistic wellness.

Creating a Natural and Holistic Wellness Space

A nature-inspired living space isn’t just about aesthetics—it’s about creating an environment that nurtures both body and mind. Here are some ideas to help you design a more natural, peaceful, and restorative space:

1. Cultivate a Garden for Beauty and Relaxation

A home garden can be a source of joy and relaxation. Whether you prefer flowers, herbs, or vegetables, planting and tending to greenery can be a rewarding experience.

  • Choose a variety of plants that thrive in your climate zone to minimize maintenance and water use.
  • Grow aromatic herbs like lavender, mint, and rosemary to enhance the sensory experience.
  • Start seeds indoors during late winter to prepare for spring planting, ensuring a lush and thriving garden year-round.

2. Add Outdoor Structures for Comfort and Shade

Creating a shaded outdoor space makes it easier to enjoy nature, even on hot days.

  • Pergolas, arbors, or canopies provide natural shade and can serve as beautiful focal points in your garden.
  • Grow climbing plants like grapes, thornless blackberries, or fruit trees on these structures to enhance their beauty.
  • Set up an outdoor workspace—a shaded area with wireless internet access can be a great place to work or relax.

3. Use Natural Materials for a Grounding Effect

Incorporate natural materials to enhance the look and feel of your outdoor space.

  • Wooden furniture, stone pathways, and terracotta pots blend beautifully with plants and create an inviting atmosphere.
  • Opt for eco-friendly, sustainable materials to keep your space both stylish and environmentally responsible.

4. Integrate Water Features for a Calming Ambience

The sound of flowing water promotes relaxation and mental clarity.

  • Consider adding a fountain, waterfall, or pond to your outdoor space.
  • A pond with goldfish and water lilies adds visual interest and supports local wildlife.
  • A birdbath and wind chimes can further enhance the tranquility of your garden.

5. Design Spaces for Holistic Wellness Activities

Having dedicated areas for relaxation, meditation, and exercise can greatly improve your well-being.

  • Yoga or Meditation Corner: Set up a peaceful spot with natural mats, cushions, and calming décor.
  • Home Gym Area: Start with a bench, some weights, or even a full gym setup to make fitness more accessible.
  • Outdoor Seating: Invest in hammocks, rocking chairs, or cushioned benches to create comfortable spaces for relaxation.

6. Create a Social and Cozy Atmosphere

Spending time outdoors isn’t just for relaxation—it can also be a great way to connect with family and friends.

  • Add an outdoor fireplace, fire pit, or pizza oven as a cozy focal point for gatherings.
  • Enjoy the warmth and ambiance of a fire on cooler evenings, making outdoor spaces enjoyable year-round.

Key Take-Away

  • Even brief exposure to nature improves mood, reduces stress, and enhances well-being.
  • Gardens provide unique health benefits—grow a variety of plants to create a peaceful environment.
  • Shaded outdoor spaces like pergolas or canopies make nature more enjoyable year-round.
  • Natural materials (wood, stone, and clay) help create a grounding, calming atmosphere.
  • Water features like fountains, ponds, and birdbaths promote relaxation and add beauty.
  • Dedicate spaces for wellness—meditation, yoga, and exercise areas help support a holistic lifestyle.
  • Outdoor social spaces with fireplaces or pizza ovens create a warm, inviting environment for gatherings.

By intentionally designing your living space to include natural elements, you’re creating a healthier, more peaceful, and fulfilling environment that supports both physical and mental well-being. Nature isn’t just something we visit—it’s something we should incorporate into our daily lives.

A modern living room with large windows overlooking a lush, green landscape. The space features green furniture, potted plants, and a tree growing from inside the room.

What Is Biophilic Design?

Biophilic design is an architectural and interior design approach that seamlessly integrates nature into built environments, helping to bridge the growing disconnect between urban living and the natural world.

Rooted in the concept of biophilia—the innate human desire to connect with nature—this design philosophy enhances well-being by creating spaces that promote calmness, mental clarity, and relaxation. By incorporating natural elements such as plants, natural light, water features, and organic materials into homes, workplaces, and public spaces, biophilic design transforms environments into healthier, more restorative spaces.

Beyond aesthetics, biophilic design has been shown to reduce stress, boost creativity, improve focus, and even enhance productivity. Research suggests that environments with natural elements can lower heart rates and blood pressure, making them ideal for both work and relaxation.

Whether through living green walls, large windows with outdoor views, or materials that mimic nature, this approach fosters a stronger connection to the outdoors, even in densely populated urban areas.

Let’s take a brief look at the key principles of biophilic design:

Key Principles of Biophilic Design

  • Indoor Plants: Adding greenery improves air quality and creates a calming atmosphere.
  • Natural Materials: Using materials like wood, bamboo, stone, and rock enhances warmth and texture.
  • Maximising Natural Light: Large windows and skylights help create bright, inviting spaces.
  • Views of Nature: Positioning rooms or furniture to face gardens, trees, or outdoor landscapes fosters relaxation.
  • Organic Shapes & Patterns: Soft, flowing designs inspired by nature add a sense of balance and tranquillity.
  • Water Features & Natural Ventilation: The sound of water and fresh airflow promote serenity and mental well-being.
  • Holistic Wellness Spaces: Dedicated areas for yoga, meditation, or a home gym integrate nature with self-care practices.

By weaving nature into our daily environments, biophilic design supports well-being, productivity, and overall life satisfaction. Whether through simple additions like plants or larger design changes such as open spaces with natural light, reconnecting with nature can have a profound impact on our quality of life.

A young girl with a sad expression covers her ears while a woman and man argue in the background, sitting on the floor in a living room.

3. Turn Down The Noise

Noise pollution is an often-overlooked factor that can negatively affect our health, well-being, and even our sleep.

Prolonged exposure to loud or constant noise can cause irreversible hearing damage, increase stress levels, and contribute to sleep disturbances, anxiety, and cardiovascular issues.

While some people are more sensitive to noise than others, reducing background noise in your environment can lead to noticeable improvements in overall quality of life.

How Noise Affects Your Hearing

Frequent exposure to loud environments—such as construction sites, concerts, or even using power tools at home—can cause permanent damage to the tiny, sensitive hair cells inside the ear.

Once these cells are damaged, they do not regenerate, leading to hearing loss over time.

  • Short-term exposure to loud noise may result in temporary hearing loss or ringing in the ears, which can improve after a period of rest.
  • Long-term exposure can cause permanent hearing loss, which is not reversible.

Common sources of noise-related hearing damage include:

  • Loud music, concerts, or headphones at high volume
  • Power tools, lawnmowers, or gas-powered equipment
  • Firearms and explosives
  • Heavy traffic, construction work, and city noise

According to the World Health Organization, noise pollution from traffic alone contributes to a loss of over 1.5 million healthy life years annually in the EU, affecting cognitive function, sleep quality, and emotional well-being (Hahad 2019).

The Health Impact of Background Noise

Even if noise isn’t loud enough to cause hearing damage, it can still have negative effects on health. Studies show that constant background noise can:

  • Stress and anxiety: background noise can keep our brain in a state of constant alertness, leading to stress and anxiety.
  • Stress hormone (cortisol) release: prolonged exposure to noise, especially loud or unpredictable sounds, can trigger the release of stress hormones like cortisol.
  • Sleep Disturbances: noise, even at low levels, can disrupt sleep patterns, leading to difficulty falling asleep or maintaining a deep sleep. Continuous exposure to noise during sleep can reduce the overall quality of rest.
  • Cognitive Performance: background noise can impair our concentration, focus, and cognitive performance, affecting productivity and task performance.
  • Heart Health: chronic exposure to noise has been linked to an increase in blood pressure, potentially contributing to cardiovascular problems.
  • Mental Health: excessive noise has been associated with an increased risk of mood disorders, including depression and irritability.

Light and Noise Both Affect Sleep

Noise isn’t the only environmental factor that can disrupt sleep—light pollution also plays a role. Studies show that excess noise and light exposure at night can lead to poor sleep quality, fatigue, and increased stress, which can negatively impact metabolism and even lead to weight gain (Jafari 2019)

Check Your Noise Levels at Home

Take a moment to assess how much noise you generate or tolerate daily. Ask yourself:

  • Is the TV always on for background noise?
  • Do you play music too loudly throughout the day?
  • Could you switch from a gas-powered to a quieter electric mower?
  • Do you really need your phone on loud, or would vibrate work just as well?

Practical Ways to Reduce Noise at Home

Making your home quieter doesn’t have to be difficult. Try these simple soundproofing and noise-reducing strategies:

Electronics & Appliances

  • Lower the volume on TV, video games, and music.
  • Use closed captions instead of turning up the volume on the TV.
  • Choose low-noise-rated appliances when buying fans, dishwashers, or range hoods.
  • Close the laundry room door to muffle the sound of washing machines and dryers.

Soundproofing Your Home

  • Keep windows and doors closed to block out outside noise.
  • Use curtains, rugs, and carpets to absorb sound. Thick rugs and fabric wall hangings help dampen noise.
  • Add cushions and soft furnishings to reduce sound bouncing off hard surfaces.

Outdoor & Natural Noise Solutions

  • Grow plants around your home—evergreens work best for blocking outside noise.
  • Use water features or play nature sounds to create a calming atmosphere indoors.
  • Set up an outdoor relaxation area in a quieter part of your home, away from street noise.

Reducing noise pollution is one of the simplest ways to improve mental clarity, lower stress, and create a peaceful home environment. Even small changes—like lowering the volume on electronics or adding soft furnishings—can make a significant difference in how relaxed and focused you feel throughout the day.

A person with closed eyes stands outside in sunny weather, wearing a white shirt and holding hands in a prayer position. Green trees are visible in the background.

4. Natural Light and Fresh Air

Natural light and fresh air are fundamental to good health, yet modern lifestyles have resulted in people spending the majority of their time indoors—leading to today’s generation being referred to as “the indoor generation.”

This increasing disconnection from nature can contribute to higher stress levels, reduced mental clarity, and a decline in overall well-being. Studies have shown that a lack of natural light can negatively affect mood, sleep patterns, and even cognitive function, while poor air circulation can lead to stale, polluted indoor environments that impact respiratory health.

Allowing more natural light and fresh air into your home can transform your space into a calmer, healthier, and more productive environment. Sunlight plays a crucial role in regulating the body’s circadian rhythms, promoting better sleep, and enhancing serotonin production, which helps to boost mood. Meanwhile, fresh air improves oxygen levels, supports lung function, and reduces indoor air pollution, creating a more revitalizing atmosphere. Simple changes such as opening windows, using sheer curtains, incorporating skylights, or positioning furniture near natural light sources can make a significant difference in how a space feels and functions.

The best part? Nature, fresh air, and sunshine are completely free—no travel required. By making small, intentional efforts to incorporate these natural elements into your daily routine, you can enhance your well-being, improve mental focus, and create a home environment that feels both refreshing and restorative.

How Fresh Air and Natural Light Benefit Our Health

  • Natural Light Boosts Serotonin Levels
  • Sunlight increases serotonin production, the “feel-good” hormone. This hormone regulates mood, appetite, and sleep, acting as a natural antidepressant. Studies show that spending time outdoors improves mood, reduces cravings, and enhances sleep quality (Sansone et al., 2013).
  • Reduces Seasonal Affective Disorder (SAD)
  • According to the American Psychiatric Association, SAD is more than just “winter blues.” More natural light lowers the risk of Seasonal Affective Disorder (SAD), a condition affecting around 5% of U.S. adults and lasting up to 40% of the year. SAD is more common in women and is not just “winter blues”. Bright light therapy has been proven to help with SAD, non-seasonal depression, PMS, and pregnancy-related depression (Lam et al., 1999), (Golden et al., 2005).
  • Boosts Vitamin D Production
  • Sunlight triggers vitamin D synthesis, an essential nutrient for bone health, immunity, and metabolism. Approximately 80% of our vitamin D comes from UV-B rays, and spending time outdoors is the best way to maintain adequate levels.
  • Regulates Circadian Rhythms and Melatonin
  • Natural sunlight helps keep our biological clock in sync by stimulating the pineal gland to regulate melatonin production. Melatonin is crucial for sleep quality, immune function, metabolism, and free radical damage control (Arendt 2022).
  • Improves Brain Function
  • Daylight enhances concentration and alertness, making it crucial for students, remote workers, and office employees. Studies show that people perform 10-25% better on cognitive tests when exposed to natural light (Boubekri 2014).
  • Promotes Better Sleep
  • Clean indoor air and at least 30 minutes of direct sunlight daily—preferably in the morning—help reset the body’s internal clock, improving sleep quality. (Didikoglu 2023) Ensuring your bedroom receives morning light or using a dawn simulator alarm clock can regulate circadian rhythms.
  • Accelerates Healing and Recovery –
  • Sunlight and fresh air have been linked to faster recovery times for hospital patients. Studies show that surgical patients in sunlit rooms heal faster and have shorter hospital stays compared to those in darker rooms (Young Park 2018).

Take-Away

Whether it’s reducing noise pollution, increasing natural light, or letting fresh air in, small lifestyle changes can make a big impact on your well-being. Making your home quieter, brighter, and more connected to nature can improve mental clarity, reduce stress, support better sleep, and even enhance healing and cognitive function.

By paying attention to your indoor environment, you can create a space that actively supports better health, relaxation, and overall happiness—all without spending a cent.

Let’s talk about a few surprising ways about how fresh air and natural light are important to our health:

A cozy living room with a brown couch, a knitted throw blanket, and two lit candles on a table next to a vase of small yellow flowers. A plate of apples is also on the table.

5. Comfortable and Cosy Atmosphere Home

Creating a comfortable and cosy atmosphere at home is essential for promoting well-being, relaxation, and a deep sense of contentment. Our living spaces should be more than just functional; they should be places where we feel at ease, recharged, and emotionally nourished.

The importance of a warm, inviting home environment is recognized worldwide, and many cultures have unique concepts that capture this feeling of comfort and conviviality.

Languages such as Dutch, Danish, and Swedish have words that reflect the importance of a cosy home and social life.

Concepts like hygge (Danish), lagom (Swedish), and gezellig (Dutch) express the joy of creating warm, welcoming spaces and fostering a sense of togetherness.

  • Hygge is the Danish concept of embracing a cosy, comfortable way of life—think soft blankets, candlelight, warm drinks, and heartfelt conversations.
  • Lagom in Swedish refers to a life in balance, where simplicity and moderation lead to greater happiness and well-being. It promotes decluttering and embracing a more minimalist lifestyle.
  • Gezellig, a Dutch word that has no direct English translation, conveys a sense of warmth, companionship, and pleasant social interactions. It is about enjoying good times with family and friends, feeling at home, and surrounding yourself with meaningful, comforting things.

Growing up in a Dutch household, I was surrounded by “gezelligheid”. It wasn’t just about physical surroundings but about a way of living—drinking coffee with loved ones, decorating the home with fresh flowers, sharing meals, and valuing deep, genuine connections.

When I think of hygge, I picture cosy fireplaces, the scent of cinnamon, warm mugs of hot cocoa, and the soft glow of candles on a winter evening. With lagom, I’m thinking Ikea, clean, tidy, and very minimalist. But when I think of gezellig, I think of people gathered together, laughter filling the room, the aroma of home-cooked meals, and the feeling of being truly at home.

However, a cosy and inviting home goes beyond decor—it also extends to lifestyle and mindset. Here are some ways you can bring more hygge, lagom, or gezelligheid into your daily life:

Ways to Create a Comfortable and Cosy Atmosphere

  • Enjoy Shared Experiences
  • Whether it’s a picnic, a casual brunch, or an evening of board games, spending quality time with loved ones creates a warm and inviting atmosphere. Food and drink are central to gezelligheid, and sharing meals together strengthens bonds.
  • Embrace the Changing Seasons
  • Adapt your home and lifestyle to suit each season:
  • Winter calls for soft furnishings, warm blankets, candlelight, comforting food, and indoor activities.
  • Summer is about fresh air, open windows, outdoor dining, and cooling drinks that bring nature inside.
  • Foster Connection and Togetherness
  • A cosy home is one that encourages deep, meaningful interactions. Whether it’s hosting small gatherings, playing music together, or sharing stories, the goal is to cultivate a sense of belonging and warmth.
  • Bring Nature Indoors
  • We’ve already talked about the importance of natural light and fresh air, but incorporating plants, flowers, wooden furniture, and natural textiles can further enhance your home’s warmth. Plants not only improve indoor air quality but also create a calming environment.
  • Prioritise Home Comforts
  • Your home should be a place where you can fully unwind and recharge. Elements that contribute to a snug and soothing environment include:
  • Soft furnishings: Plush rugs, cosy blankets, and comfortable seating arrangements.
  • Warm lighting: Avoid harsh overhead lights—opt for dimmable lights and lamps with a warm glow.
  • Comfortable seating: Arrange furniture to encourage conversation and relaxation.
  • Be Mindful of Candle Choices
  • Candles are a key part of creating a cosy ambiance, but not all candles are safe. Opt for beeswax or soy candles, as paraffin-based candles can release harmful chemicals into the air. (Nazir et al., 2023).
  • Create a Quiet Corner
  • Designate a special spot in your home for unwinding—whether it’s a reading nook, a meditation space, or a cosy garden bench. Add soft cushions, warm lighting, and a few plants to enhance relaxation and tranquillity.
  • Add Personal Touches
  • Incorporate meaningful items that make your space truly feel like home, such as:
    Family photos, handmade decorations, sentimental keepsakes
  • Reduce any Digital Distractions
  • A cosy home encourages living in the moment rather than being glued to screens. Try setting aside screen-free evenings where you read, listen to music, or enjoy quiet conversations.
  • Cook and Share Nourishing Meals
  • Cooking is a central part of hygge and gezelligheid. Preparing and enjoying home-cooked meals with loved ones creates lasting memories and a sense of comfort. Focus on simple, wholesome dishes that bring warmth and satisfaction.
  • Find Joy in Small Everyday Pleasures
  • You don’t need a special occasion to enjoy life’s little comforts. Sipping tea on a rainy afternoon, watching the sunrise, or wrapping yourself in a warm blanket on a chilly night—all of these simple moments contribute to a deeper sense of well-being and contentment.

Key Take-Away

Ultimately, creating a cosy and comfortable atmosphere is about more than just aesthetics—it’s about fostering a sense of well-being, connection, and mindfulness. Whether you embrace hygge, lagom, or gezelligheid, the key is to design a home that reflects your personality while prioritizing warmth, comfort, and joy. Pay attention to the small details, and consider how each element contributes to the overall feeling of relaxation and happiness in your space.

Person in protective gear spraying pesticides on a green crop field with a forested background.

6. Chemicals – Our Health and Our Environment

When I was in my 20’s in the 1980s, conversations about reducing chemicals in daily life were limited to those in “alternative” circles. Organic foods and chemical-free products were very much seen as fringe concepts.

Today, reducing chemical exposure is mainstream, and for good reason—chemicals are everywhere, in our food, water, air, personal care products, cleaning supplies, and even our electronics and clothing.

Over the past 50 years, we’ve made progress in reducing harmful chemicals, but many still use toxic cleaning agents, pesticides, and pharmaceuticals without question. Should we blindly trust every chemical or pharmaceutical?

The Risk of Blind Trust in Chemicals

Avoiding chemicals has been a special interest for my family. My mother refused the drug Thalidomide during pregnancy that was offered by her doctor for morning sickness, a drug later linked to severe birth defects. Trusting only your doctor without doing your own research can have life-altering consequences.

While some chemicals in our environment are safe and won’t hurt us, others can make us very sick and unwell, or even cause conditions such as cancer, diabetes, heart disease, or developmental problems in children. Different people react to chemicals in different ways, such as having more powerful or more sensitive reactions.

How sick you are depends on a lot of factors, like what kind of chemical or drug gets into your body and how much of it you take in over a period of time, as well as your health, genetics, and how you “clean” your diet and lifestyle is overall.

Chemicals can get into our bodies in many ways, including:

  • By touch, breathing, eating, and drinking.
  • Chemicals at home or work: liquids, or specific items at work or at our home.
  • Hobby or work: such as art supplies, petrochemicals, pesticides, or other work-place using chemicals.
  • Pharmaceutical drugs. The risk of addiction and overdose is real, in the United States in 2021, more than 80,000 people died from an opioid drug overdose.

Industrial chemicals contribute to a “silent pandemic” of neuro-developmental disorders (Grandjean 2014). The developing brain is especially vulnerable during pregnancy and early childhood, even at low exposure levels.

The Shift to Pesticide-Free Food

Eliminating all chemicals is impossible, but reducing exposure matters. Organic and pesticide-free foods have gained popularity, reflecting increased consumer awareness (Stolze 2009). Have you considered growing your own produce, even just some of it?

Understanding Your Body’s Toxic Load

Toxic load refers to the cumulative exposure to harmful substances, including:

  • Inhaled toxins (air pollution, chemicals, allergens)
  • Food additives (preservatives, artificial colours, flavours)
  • Pathogens (bacteria, viruses, parasites)
  • Environmental toxins (workplace chemicals, heavy metals)

Certain professions—mechanics, dry cleaners, painters, welders, and gardeners—are at higher risk due to exposure to hazardous substances.

When toxic load overwhelms the immune system, gut dysbiosis and chronic infections (such as Candida overgrowth) become more likely. A strong immune system is essential for identifying and eliminating harmful substances before they cause lasting damage.

Key Take-Away

  • Chemical exposure is unavoidable, but you can minimise it through informed choices.
  • Not all chemicals are safe, and trust in pharmaceutical drugs should be balanced with independent research.
  • Environmental toxins affect child development, and early exposure can cause irreversible harm.
  • Pesticide-free foods are in demand, and growing your own produce is a great option.
  • Your toxic load impacts immunity, making gut health a key factor in long-term well-being.
  • Supporting your immune system naturally is crucial to counteract environmental toxins and prevent chronic disease.

By reducing your chemical exposure and strengthening your immune system, you take control of your health and longevity.

Microplastics: A Growing Concern

Microplastics are “small particles that result from the gradual degradation and fragmentation of plastic items within various ecosystems, influenced by environmental factors such as ocean currents, the sun’s radiation, sand abrasion, and interactions with vessels and living organisms”. (Frias and Nash 2019)

The term “microplastics” was first coined in 2004 by marine biologist Professor Richard Thompson. These tiny plastic particles, less than 5mm in diameter, have infiltrated every part of our environment—and even our bodies. We unknowingly ingest them through food, water, air, and even skin contact.

Professor Thompson who started and now leads the International Marine Litter Research Unit, has been trying to find out:

  • Where these microplastics are building up
  • What effects microplastics might have on wildlife
  • How to stop the flow of microplastics into our oceans

Microplastics smaller than 10 microns can enter organs like the liver, muscles, brain, and even the placenta. Their long-term effects remain unclear, but studies suggest potential toxicity, immune responses, and cellular damage (Hwang 2019).

Where Do Microplastics Come From?

Polyethylene terephthalate accounts for about 90% of the plastic residues found in our oceans. PET is the most common synthetic microfibre. (Gaylarde 2021)

Primary Microplastics (direct sources):

  • Synthetic fabrics – Clothing, furniture, and home textiles shed plastic microfibers (Gaylarde 2021).
  • Vehicle tires – A major contributor to ocean pollution (Boucher 2017).
  • City dust – Contains plastic from paints, road markings, and artificial materials (Rellán 2023).
  • Personal care products – Many contain microbeads made from polyethylene plastic (Cubas 2022).

Secondary Microplastics (from degraded plastic waste):

  • Plastic packaging, bottles, and containers – Break down under UV light and friction.
  • Small plastic items – Toothbrushes, toys, food containers, electronics.

These microplastics enter ecosystems, accumulating in waterways and marine life, ultimately making their way up the food chain.

Reducing Your Plastic Exposure

  • Use less plastic. Opt for glass, metal, or paper packaging instead.
  • Avoid BPA plastics. BPA disrupts hormones and has been linked to serious health risks (Saal 2021).
  • Choose glass or stainless steel over plastic water bottles.
  • Buy organic and natural products. They contain fewer pesticide residues and harmful additives (Brantsaeter 2017).

Key Take-Away

  • Be mindful of chemical exposure. They are everywhere—in food, air, water, household products, and medications.
  • Your toxic load matters. A high toxin burden weakens your immune system, increasing your risk for chronic illnesses.
  • Reduce plastic use. Microplastics have infiltrated our environment and bodies. Minimise exposure by avoiding synthetic clothing, personal care products with microbeads, and plastic food packaging.
  • Go organic when possible. Organic produce has lower pesticide residues and fewer synthetic additives.
  • Take responsibility for your health. Always research before accepting mainstream claims about chemical safety—whether in food, medicine, or daily products.

By staying informed and making better choices, we can minimize chemical exposure and support long-term health.

Would love to hear your thoughts—what steps have you taken to reduce chemicals and plastics in your life? Leave a comment below.

Three stacked white takeout containers with the top one open, revealing sushi inside. One piece of sushi is placed next to the containers on a white surface.

Still Eating or Drinking From Polystyrene?

We’ve all used Styrofoam—that white, squeaky material commonly found in takeout containers and coffee cups. But have you ever wondered if it’s truly safe to eat or drink from? Even as a child, I questioned consuming food from something that smelled faintly like gasoline.

Polystyrene, the chemical name for Styrofoam, is derived from styrene, a petroleum-based compound classified as a potential carcinogen (Huff 2011). While it’s considered “safe” at room temperature, heat can cause toxic chemicals to leach into food and drinks (UCLA 2022). Microwaving Styrofoam, pouring hot coffee into it, or using it for steaming takeout may significantly increase exposure.

Polystyrene Is Linked to Cancer

According to the National Library of Medicine (USA), styrene is “reasonably anticipated to be a human carcinogen” due to its link to leukemia, lymphoma, and other cancers (NIH 2011), (Coggon 2014). Studies on workers exposed to styrene reveal increased mortality rates and DNA damage

Despite strict FDA regulations, long-term exposure to even small amounts of these chemicals can accumulate over time, posing serious health risks.

A Safer Choice

With growing evidence against polystyrene, it’s worth reconsidering its use. Switching to stainless steel, glass, porcelain, or enamel eliminates the risk of chemical contamination. Reducing plastic exposure isn’t just better for the environment—it’s a crucial step in protecting your long-term health.

A person with gray hair, wearing a light green shirt and gray pants, uses a hose to water plants in a lush garden.

Stop Using Chemicals to Control Weeds

For decades, chemicals like DDT were widely used until the dangers became undeniable. Today, glyphosate, the world’s most commonly used herbicide, faces similar scrutiny.

Despite growing concerns, it remains widely used in agriculture, parks, and even home gardens in many countries

The Health Risks of Glyphosate

Although regulatory bodies like the EPA and EFSA approve glyphosate, the WHO’s International Agency for Research on Cancer (IARC) classified it as “probably carcinogenic” in 2015.

Several countries, including France, the Netherlands, Brazil, and India, have since restricted or banned its use. Meanwhile, lawsuits linking glyphosate to non-Hodgkin’s lymphoma have resulted in billions in damages awarded to affected individuals, such as Dewayne Johnson in the landmark 2018 case against Monsanto. (Stokstad 2017), (Costas-Ferreira 2022).

Glyphosate Disrupts Gut Bacteria

Glyphosate affects gut health by disrupting beneficial bacteria, potentially leading to conditions like IBS and IBD. Studies show it targets good bacteria like Faecalibacterium and Bifidobacterium while allowing harmful strains like Clostridium and Ruminococcus to thrive—bacteria previously linked to digestive disorders (Puigbò 2022).

Could Glyphosate Be Behind “Gluten Sensitivity”?

In North America, glyphosate is sprayed on wheat before harvest, increasing residues in commercial products. Research suggests that glyphosate exposure, rather than true gluten intolerance, may be the real cause behind some digestive issues. (Barnett et al., 2020).

Gastrointestinal issues (such as IBS) and inflammatory conditions (IBD) have been speculated to arise from gut dysbiosis resulting from exposure to glyphosate exposure via contaminated foods frequently included in a Western diet (Samsel et al., 2013), (Chen et al., 2023),

Avoid All Agricultural Chemicals

Pesticides and fungicides like Captan have been linked to multiple myeloma (blood cancer). The Agricultural Health Study found that farmers exposed to these chemicals had a 5.7 times higher risk of developing the disease. Additionally, studies show agricultural chemicals alter the gut microbiome, lipid metabolism, and immune function (Packard 2019), (Alavanja 2005), (Chiu et al., 2020).

A worker in protective gear welds on metal machinery in an industrial setting, with sparks flying around.

Hazardous Hobbies or Activities

Hobbies can be great for our health. A Japanese study of over 56,000 adults found that regularly engaging in a hobby reduced the risk of heart disease (Wang et al.,2021).

This suggests that hobbies help lower stress levels, benefiting overall well-being. However, some hobbies come with hidden risks—particularly those involving toxic chemicals, physical danger, or extreme activities.

Some hobbies or activities pose risks of physical harm or particularly high-risk, here are a few such examples:

  • Hazardous DIY Projects
  • Home improvement activities like welding, painting, plumbing, or working with solvents, adhesives, or toxic chemicals can expose you to harmful substances. Without proper precautions, these projects can lead to chemical exposure, injuries, or long-term health effects.
  • Extreme Sports
  • Activities like skydiving, bungee jumping, rock climbing, or racing come with high injury or fatality rates, especially without proper training or safety gear.
  • Urban & Risky Exploration
  • Exploring abandoned buildings, tunnels, or dangerous locations (urban exploration as seen with many YouTubers) can expose individuals to toxic substances, structural hazards, legal trouble, or even life-threatening situations.
  • Dangerous Handling of Firearms, Chemicals & Fireworks
  • Mishandling firearms, explosives, or chemicals without proper training leads to many serious injuries and deaths each year. Even home chemistry experiments can be risky without the right precautions.
  • Unprotected Sun Exposure
  • Prolonged sun exposure without sunscreen may increase the risk of skin cancer and premature aging.

Stay Safe While Enjoying Your Hobbies

To protect yourself:

  • Follow safety guidelines – Read instructions and adhere to recommended precautions.
  • Use protective gear – Wear gloves, masks, helmets, or other safety equipment when needed.
  • Get expert advice – If unsure, consult professionals or do thorough research online.
  • Be mindful of risks – Avoid reckless activities that put your health or safety in jeopardy.

Enjoying a hobby should enhance your health—not put it at risk. Take the necessary steps to stay safe and enjoy your passions without unnecessary harm.                                                                                                               

Guidelines for a Cleaner and Safer Home and Environment

Creating a cleaner, healthier living space doesn’t have to be complicated. Small, mindful choices can reduce exposure to harmful chemicals and create a safer environment for you and your family. Here are some practical tips to help you make healthier choices every day.

1. Read Labels on Cosmetics & Fragrances

  • Look for parabens, phthalates, formaldehyde, and synthetic fragrances, which have been linked to allergies, reproductive disorders, nervous system damage, and even cancer (Kazemi et al., 2022).
  • Choose natural and fragrance-free alternatives when possible.

2. Be Mindful of Personal Care Products

  • Select minimal-ingredient, natural skincare products.
  • Patch-test any new product before applying it widely to check for skin reactions.
  • Read reviews and certifications to ensure quality and safety.

3. Read Food & Beverage Labels

  • Check ingredient lists – the first ingredient is the most abundant.
  • Be mindful of added sugars, preservatives, and artificial ingredients.
  • Look for allergen warnings and storage recommendations (NIH 2022).

4. Choose Safer Cleaning Products

  • Opt for eco-friendly, non-toxic cleaners to reduce indoor chemical exposure.
  • Highly-efficient biodegradable cleaning products are available today.
  • Make your own cleaning solutions using vinegar, baking soda, and lemon.

5. Maintain Hygiene & Sanitation

  • Wash hands regularly, especially during illness outbreaks.
  • Clean high-touch surfaces like countertops and refrigerators frequently.
  • Use organic and biodegradable cleaning agents.

6. Avoid Pesticides, Weed Killers & Harsh Chemicals

  • Use organic garden products instead of chemical pesticides and fertilisers.
  • Avoid weedicides like glyphosate, classified since 2015 as a “probable carcinogen“.
  • Wash commercially-grown fruits and vegetables thoroughly to remove pesticide residues.

7. Improve Indoor Air Quality

  • Ventilate your home regularly—open windows and doors to let fresh air in.
  • Use an air purifier or ioniser if needed.
  • Avoid indoor smoking and exposure to second-hand smoke.

8. Be Cautious with Hobbies & DIY Activities

  • Many hobbies involve toxic materials, such as lead, paints, or adhesives.
  • Wear protective gear and ensure proper ventilation when handling chemicals.
  • Learn and understand the risks involved in high-adrenalin sports

Key Take-Away

A clean home and environment start with small, mindful choices. Read labels, choose natural alternatives, reduce chemical exposure, and prioritise clean air and water. Every step you take makes a big difference for your health and well-being.

Person in a white bathrobe preparing a bath with lit candles, rolled towels, and a small dropper bottle nearby. The background features large windows with an out-of-focus city view.

7. Ways To Create Wellness Zones in Your Home

Have you ever considered creating wellness zones in your home? These are intentional spaces designed to support relaxation, health, and overall well-being. They don’t have to be extravagant or expensive—small, thoughtful changes can make a big difference.

Creating wellness zones in your home starts with identifying your personal well-being goals and designating specific areas for activities that support relaxation, mindfulness, or movement. A meditation or yoga corner with soft cushions, candles, and essential oils can create a peaceful retreat, while an exercise space with yoga mats or weights encourages regular movement.

A reading corner with natural light and comfortable seating can provide a calming escape, and a tech-free zone can help reduce screen time and encourage mindful activities like journaling or creative hobbies.

To enhance the atmosphere, incorporate natural elements such as indoor plants, fresh air, and calming colors. Decluttering is key—a tidy space promotes a sense of order and reduces stress.

Consider adjustable lighting and soothing background sounds to create the right ambiance for each zone. Finally, wellness isn’t just about solitude; social connection is vital too. Creating a cozy living room or dining area that encourages bonding with loved ones enhances emotional well-being. By intentionally designing spaces that nurture relaxation, movement, and connection, you create a home environment that supports your overall health and happiness.

A person is exercising on a mat indoors, wearing a black shirt and white shorts. Various gym equipment, including dumbbells and rolled-up mats, are visible in the background.

Dedicated Wellness Area

Have you ever considered establishing a personal wellness area in your home? A dedicated space for relaxation and self-care can significantly reduce stress, improve sleep, and provide a daily retreat for peace and tranquillity.

The key is to create a space that feels inviting, inspires mindfulness, and supports your well-being. Here are a few simple ideas to get started:

  • Meditation Corner: Set up a small, quiet area in your bedroom with candles, soft lighting, and meaningful keepsakes to help you unwind.
  • Superfood & Supplement Station: Dedicate a specific cabinet or drawer in your kitchen for your favourite superfoods and supplements, making healthy choices more accessible.
  • Journaling & Reflection Spot: Place a comfortable cushion in your living room next to a small table for journaling. Enhance the atmosphere with an essential oil vaporiser to create a calming ambiance.

By creating intentional wellness spaces throughout your home, you make self-care a natural and effortless part of your daily routine. These small changes can positively impact your mental and physical health, helping you stay grounded, focused, and refreshed every day.

Let’s talk now about ten great ways to create wellness zones at home:

1. Identify Your Wellness Goals

Before creating a wellness zone, ask yourself:

  • What activities make you feel good? (Meditation, yoga, exercise, reading, etc.)
  • What helps you unwind? (Soft lighting, natural scents, calming colors)
  • What do you want to prioritise? (Mental clarity, movement, mindfulness, relaxation)

Once you know your focus, it’s easier to design a space that supports your wellness needs.

2. Designate Different Zones for Different Purposes

Allocate specific spaces for wellness activities to enhance their benefits. This is a good idea if you plan to use the same area regularly. You may even want to designate an entire room for this purpose – if you have the space.

  • Meditation or Yoga Corner – A quiet, peaceful area with a comfortable cushion or mat.
  • Reading Nook – A cozy chair with plenty of natural light.
  • Exercise Space – A dedicated area for yoga, stretching, or strength training.
  • Creative Zone – A space for writing, drawing, or other creative hobbies.
  • Relaxation Spot – A calming area with essential oils, candles, or soothing sounds.

3. Incorporate Natural Elements

Nature has a powerful calming effect on the mind and body. Consider adding:

  • Indoor plants – They improve air quality and add a refreshing aesthetic.
  • Natural light – Position your wellness zones near windows or use soft lighting.
  • Fresh air – Keep the space well-ventilated or use an air purifier.

4. Make a Relaxation or Meditation Corner

Create a calming space where you can unwind and practice mindfulness:

  • Soft pillows, comfortable seating, and cozy blankets.
  • Essential oil diffuser with lavender, chamomile, or eucalyptus for relaxation.
  • A small water feature for a soothing background sound.

5. Integrate a Fitness Space

Having a designated area for movement makes it easier to stay active.

  • Keep yoga mats, dumbbells, or kettlebells easily accessible.
  • Ensure proper lighting and ventilation for a comfortable workout space.
  • Add a Bluetooth speaker for playing relaxing or the latest tunes!

6. De-Clutter First

A clutter-free space instantly creates a sense of calm and order.

  • Remove unnecessary items and organise what you need.
  • Use storage solutions to keep things tidy but accessible.
  • A minimalist space reduces distractions and promotes relaxation.

7. Personalise Your Wellness Zones

Your wellness space should feel uniquely yours. Consider adding:

  • Personal mementos, meaningful artwork, or family photos.
  • Textures and fabrics that evoke comfort and warmth.
  • Colors that soothe or uplift—blues and greens for calmness, warm tones for energy.

8. Create a Digital-Free (Detox) Zone

I like to designate an area where technology is off-limits to encourage mindful activities:

  • No-phone policy in your reading or meditation space.
  • Engage in offline activities like journaling, drawing, or playing an instrument.
  • Disconnect from screens and reconnect with yourself and loved ones.

9. Adjust Lighting & Sound for Ambiance

Lighting and sound can dramatically affect your mood:

  • Use dimmer switches for adjustable lighting.
  • Incorporate soft background music or nature sounds for a peaceful atmosphere.
  • Consider warm, soft light for relaxation and brighter light for focus areas.

10. Encourage Social Connection

Wellness isn’t just about solitude—it’s also about meaningful connections.

  • Create inviting spaces for family and friends to gather.
  • Have a cozy dining area for meals together.
  • Design a comfortable living room setup that promotes conversation and bonding.

Final Thoughts

Your home should support your well-being. By intentionally designing spaces that nurture relaxation, movement, and connection, you create an environment that enhances your physical and mental health.

Start small, personalise your space, and use your wellness zones daily—you’ll be amazed at how much it improves your overall sense of balance and happiness.

A tabletop filled with a variety of fresh vegetables, seeds, beans, and nuts. A wooden bowl contains carrots, asparagus, tomatoes, and more. A white plate has chickpeas, avocado, cabbage, and cucumbers.

Diet and Nutrition

View Posts

Supplements

View Posts