Our ancestors used to spend lots of time in nature due to their slower, earth-focused lifestyle. And while today we’re certainly enjoying the perks of technological advances and the development of medicine, alongside all the comforts of urban living, the benefits of spending time outdoors should not be underestimated. From improved mental health to a healthier diet to lower blood pressure, scientists all across the world seem to agree that the healing power of nature is one of the best medicines to prevent many unpleasant health issues.
People who spend enough time outdoors and feel connected to nature tend to eat healthier - which makes total sense! Researchers from Drexel University surveyed over 300 participants in the US to measure their connection to nature in relation to their eating habits - participants who felt a stronger connection to nature all reported a more varied diet and admittedly consumed more fruits and vegetables [1]. This link between nature and healthy eating might be a good reason to review your lifestyle and habits: once you add at least one healthy habit to your daily routine, other changes will follow leading you to a higher quality of life.
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A variety of evidence also suggests something as simple as living in a green neighbourhood is associated with a lower risk of cardiovascular disease, obesity, diabetes, mental distress and even a decreased mortality. [2] This phenomenon is sometimes referred to as “direct exposure” and is related to health-promoting factors such as reduced air pollution, lower noise levels and visiting green spaces more often, hence living in the greener neighbourhood. And if moving to a green area is not an option for you, there’s always an opportunity to at least try and get outdoors more: some programs might even help you with tracking your time outside. “1000 Hours Outside” is a good place to start; while originally designed as an activity tracker for kids and families, today it is widely used by adults who want to be conscious about how much time they dedicate to staying in nature [3]. This might be especially relevant if you spend the majority of your time in front of your laptop screen - taking time off to reconnect with nature will bring tangible benefits to both, your physical and mental health.
Spending time outdoors and engaging in various activities in nature has a direct positive impact on one’s mental health: growing food or flowers, exercising outdoors and even walking your dog could be beneficial if you want to regain mental clarity and tranquillity. Studies show that spending at least 2 hours per week outdoors contributes to reducing stress, increasing endorphin levels and dopamine production, reducing levels of cortisol, as well as helping to cope with anxiety and depression [4]. It’s vital, however, to choose natural places that feel safe: you don’t want to find yourself stressing out while being in nature since this time should be about relaxing and embracing the experience. Practising mindfulness and being present might help in soaking in the time you spend outdoors.
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Besides a healthy diet and reduced exposure to pollution (or at least some time away from it), being in nature has very clear physical benefits. According to a 2009 Japanese study [5], adults who spent three days' trips in the forest areas had increased NK activity (white blood cells, known as “Natural Killers”, with antibacterial and antifungal properties that help kill harmful cells in the human body). This response of our organism indicates better immune system performance and is linked to lower risks of infectious diseases. One easy way to spend more time outdoors with visible effects is to move your workouts outside: another research shows people who exercise in nature are more likely to stick with their future routine than those who opt for the gym [6].
A sedentary lifestyle, increased screen time and constant stress have the capacity to make our lives miserable despite all the technological advances - all these factors are to blame for a shorter life span, stress-related illnesses and mental health issues many people are facing today. Finding time to stay outdoors and unplug is the best thing you can do for yourself to ensure a better quality of life, be it a 30-minutes walk, a week-long retreat in the forest area or even moving your home office to the balcony. Remember that nature is one of the most powerful, and yet affordable medications that may play a pivotal role as a potent preventive care tool in your life
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[1] B.-J. Milliron et al., “Nature Relatedness Is Positively Associated With Dietary Diversity and Fruit and Vegetable Intake in an Urban Population,” American Journal of Health Promotion, vol. 36, no. 6. SAGE Publications, pp. 1019–1024, Apr. 05, 2022. doi: 10.1177/08901171221086941.
[2] M. P. White et al., “Spending at least 120 minutes a week in nature is associated with good health and wellbeing,” Scientific Reports, vol. 9, no. 1. Springer Science and Business Media LLC, Jun. 13, 2019. doi: 10.1038/s41598-019-44097-3.
[3] 1000 hours outside (1000hoursoutside.com), https://www.1000hoursoutside.com/
[5] Q. Li, “Effect of forest bathing trips on human immune function,” Environmental Health and Preventive Medicine, vol. 15, no. 1. Springer Science and Business Media LLC, pp. 9–17, Mar. 25, 2009. doi: 10.1007/s12199-008-0068-3.
[6] J. Thompson Coon, K. Boddy, K. Stein, R. Whear, J. Barton, and M. H. Depledge, “Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review,” Environmental Science & Technology, vol. 45, no. 5. American Chemical Society (ACS), pp. 1761–1772, Mar. 2011. doi: 10.1021/es102947t.