a woman watering on a roof garden
Body & Soul
30.07.2025 Gabriele Strasser 16603

Reduce stress: 7 tips for city dwellers

Going out into nature for 20 minutes three times a week has been proven to reduce stress. Seven tips on how city dwellers can also experience nature in small ways to improve their well-being.

Imagine you could take a pill that has been proven to reduce your stress. You would only have to remember to take the pill three times a week and your whole life would be more relaxed. Your mental and physical well-being would demonstrably improve and you could even measure this effect. Would you take this pill?

Well, this pill is within reach and it is simply called: get out into nature!
A remarkable study that prescribed city dwellers to experience nature for just ten minutes at least three times a week illustrates just how great the effect of a "nature pill" is. The relaxing effect was proven using saliva samples.

"Natural pill" reduces stress

The results showed that even very short nature experiences led to a significant reduction in cortisol and alpha-amylase - two stress markers in the human body. The greatest benefit for the test subjects of the "nature pill" was measured when the testers spent between 20 and 30 minutes in nature - the exact time of the nature experience did not matter.

A number of studies also show that experiencing nature not only increases well-being, but can also promote personal development by strengthening aspects such as self-esteem, creativity, social skills and environmental awareness. Researchers have also found that spending time in nature promotes a sense of connection, autonomy and personal development.

Get out into the countryside, whatever the time!

It doesn't matter whether the "nature experience" takes place in the morning, afternoon or evening. The time can be chosen based on individual factors such as energy levels, preferences or daily planning. Some like to start in the morning to start the day full of energy, others prefer the afternoon for an activity and some prefer to relax in the evening.

Choose the time that best suits your daily routine and well-being and pay attention to how the activity affects your mood.

 


 

Seven tips for experiencing nature in the city

Cities also offer numerous opportunities to experience nature in a relaxing way. Community gardens, parks and rivers offer city dwellers green recreational spaces:

1. small picnic on a meadow

Take a blanket and sit down for 20-30 minutes on a green area or at the edge of a small pond. Enjoy a small snack or a drink and take in the surroundings.

2. meditation or yoga outdoors

Find a quiet place outside, be it in the park, on a green space or on your planted balcony. Meditate for 10-15 minutes or do a short yoga session. Focus on your breath and the natural surroundings.

3. observe animals in the park

Go to a place where you can observe animals, such as a pond with ducks or a park with squirrels and birds. Take 20-30 minutes to observe the animals' behavior and enjoy the nature around you.

4. visit a rooftop or community garden

Visit a community garden or a rooftop garden. These places often offer a surprising amount of greenery and nature in the city. Enjoy the plants and flowers and perhaps also the conversation with other nature lovers.

5. take a short bike tour through green districts

Take a short bike ride through the greenest neighborhoods in your city. Even a 20-minute tour can help you connect with nature and get some fresh air.

6. concentrate on the sounds of nature

Sit down in a quiet place, such as a park, and consciously listen to the sounds of nature around you. The chirping of birds, the rustling of leaves or the sound of running water can be very relaxing.

7. watch the sunset or sunrise

Find a place with a good view, such as a bridge, a hill or a skyscraper roof, and watch the sun set or rise. The natural colors and play of light can have a calming effect and energize you for the day or evening.


 

Sources:

Hunter, M. R., Gillespie, B. W., & Chen, S. Y.-P. (2020). "Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers." Health & Place)

Vitalizing effects of being outdoors and in nature, Richard M. Ryan, Netta Weinstein, Jessey Bernstein, Kirk Warren Brown, Louis Mistretta, Marylène Gagné, Published in: Personality and Social Psychology Bulletin

zero Happy food: This food makes you happy!

Young woman tries a smoothie from the blender
Body & Soul
24.07.2025 Gabriele Strasser 15022

In a good mood with delicious food? That's possible!

Had a bad day? Then you could certainly do with a mood booster. Did you know that some foods release the coveted happiness hormone serotonin? Here is the ultimate happiness menu for the whole day.

A kick start to the day: crêpes with yogurt and blueberries

Preparation time 40 minutes

This healthy breakfast gets you off to a good start with a smile on your face.

Use Greek yoghurt, which is particularly high in calcium and releases feel-good neurotransmitters in the body. I recommend spelt flour for the dough. It is a good source of the amino acid tryptophan, which contributes significantly to the production of serotonin . The tryptophan content of spelt is 180 mg per 100 grams, whereas wheat only contains 114 mg.

In any case, the fact that spelt does not seem to settle on the hips as easily as wheat should brighten your mood. 

For 2 people you need: 

For the dough

  • 150 grams spelt flour
  • 1 pinch of salt
  • 1 tablespoon honey
  • 2 eggs
  • 40 milliliters of milk
  • 60 grams of melted butter

For the filling

  • 150 grams Greek yogurt
  • 1 tablespoon honey
  • 200 grams blueberries

Mix a pinch of salt into the flour. Mix the eggs with the milk and honey. Mix everything together, stir well and add the butter. Cover the bowl and leave the dough to rest at room temperature for half an hour.

Heat the clarified butter in a frying pan. Pour the batter into the pan with a spoon or ladle and swirl the pan so that the bottom of the pan is coated with a thin layer.

Then fry the crêpes on both sides until golden brown. Keep them warm in the oven until they are all done. Mix the yogurt with the honey and fill the crêpes with the yogurt and a handful of blueberries each.

 

 

Fun fact: More eggs thanks to spelt

Hens fed with spelt do not put on fat and lay more eggs than before.

Of course, you won't suddenly lay eggs by eating more spelt - but your mental and physical performance could increase noticeably.

Boost instead of soup coma: oven vegetables with wild salmon

Preparation time 45 minutes

 

This lunch is quick to make and provides you with valuable minerals and fatty acids, healthy protein and iodine.

Wild salmon is the ultimate fitness booster. It may be high in fat, but the fats are particularly healthy. Salmon oil contains the omega-3 fatty acids DHA and EPA, which have a mood-enhancing, anti-inflammatory and heart-protective effect. Mushrooms are also rich in tryptophan, and the spiciness of chili puts you in a good mood. 

For 2 people you need:

  • 250 g Alaska wild salmon
  • 1 large zucchini
  • 1 large bell bell pepper, red or yellow
  • 300 g cherry tomatoes
  • 150 g mushrooms
  • 100 g feta cheese
  • 2 cloves garlic
  • some salt and pepper
  • some chili oil

Wash the salmon fillet and pat it dry. If you are using frozen salmon, it is best to leave it to defrost overnight in the fridge. Season the fillet with salt and pepper and add herbs to taste.

Then cut the feta cheese into cubes, the zucchinis and mushrooms into thin slices and the peppers into strips. Halve or quarter the tomatoes and finely chop the garlic.

Mix the vegetables with the garlic, salt and pepper and a few dashes of chili oil. Spread the vegetables in a wide baking dish, place the salmon on top and drizzle with chili oil.

Finally, spread the feta cheese on top and pop it in the oven! After approx. 30 to 35 minutes at 180 °C top/bottom heat, the meal is ready!

Fun fact: Why does spicy make you happy? 

Spicy food sends a signal to the brain that triggers pain. This pain reaction causes endorphins - the so-called happiness hormones - to be released. We feel more relaxed and happier.

Good mood with just 5 ingredients: Avocado with egg baked in the oven

Preparation time 20 minutes

 

The ideal dinner lets you go to sleep feeling good and wake up feeling even better.

Have you ever eaten avocado warm? Then now is the time. Not only do these tryptophan-rich happiness boosters taste even more intense this way, but in combination with eggs they also make a very balanced dinner that also provides you with a whole lot of vitamin D. This in turn is a mood booster and helps combat fatigue. Just one egg can cover 35 percent of your daily vitamin D requirement.

For 2 people you need: 

  • 2 avocados
  • 4 eggs
  • 1 lemon
  • some salt and pepper
  • Chili flakes

Cut the avocados in half and remove the stone. Drizzle both avocado halves with the juice of the fresh lemon.

Beat the eggs and add them to the place of the removed pit. Now season the egg and avocado with salt and pepper to taste and sprinkle with chilli flakes.

Bake in the oven at 180 degrees for 15 minutes and then enjoy this protein-rich, feel-good dinner!

How to trick the in-between hunger pangs: 5 tips

1. Have a good breakfast

A breakfast rich in protein and fiber will get you through the morning without cravings. Muesli with yogurt and fruit, wholemeal bread with cheese or a boiled egg are ideal.

2. Thirsty or hungry? 

Always drink a glass of water before reaching into your pantry. We often confuse hunger with thirst.

3. Chew gum

A simple trick that helps to keep cravings at bay. The mint flavour minimizes the desire for sweets!

4. Do something else

Distract yourself when you get hungry. Make yourself a cup of tea, dance to your favorite song for 5 minutes or do a sun salutation on your yoga mat.

5. Leave the sweets in the supermarket

Sounds banal, but nothing is as effective. Because if you don't have anything in the house, you can't snack. One sweet you can always treat yourself to is dark chocolate.