Connect to Nature, Reclaim Your Health

Many of us have jobs requiring us to live a rather sedentary lifestyle, attached to our computers, with little time outdoors. Yet tons of scientific evidence shows a connection to nature (even just a houseplant) has incredible effects on our health!

We are going to discuss the benefits of maintaining a connection with nature, what a nature deficit is, and how we can strengthen our connection with nature.

Benefits 

Reducing Stress and Anxiety

A recent systematic review of more than 40 experimental studies indicates that heart rate, blood pressure, and perceived stress improve when we spend time in nature. 

There was also overwhelming evidence that cortisol (our stress hormone) levels decreased when participants were in nature. And balancing cortisol is something we know is very important to our health. 

So – one of the most immediate benefits of spending time in nature is the reduction of stress and anxiety.

Whether you're walking through a forest, sitting by a river or beach, or simply spending time in your garden, nature has a calming effect that can help ease the day’s stressors. I’m sure you can recall the feeling of taking a deep breath outside and feeling instantly better. You weren’t imagining it!

Boosting the Immune System

When we’re outdoors, we’re exposed to phytoncides (a substance emitted by plants and trees to protect themselves from insects and germs), which can decrease stress hormones in the human body and increase NK (Natural Killer) cell activity – which are cells that attack infection and disease. This is great for our immune systems. So the next time you are under the weather, remember to spend some time outside. 

Improving Mood and Mental Health

Time spent outside allows us to take advantage of nature as an antidepressant. Studies have shown that regular interaction with green spaces can decrease symptoms of depression and improve overall mood. The combination of physical activity, fresh air, and the sensory experiences of nature can significantly improve mental health. As the negative effects of social media on our mental health are becoming more and more apparent, maybe spending time in nature is the best antidote.

Enhancing Physical Health

Engaging in outdoor activities promotes physical fitness, which is essential for overall health. Walking, hiking, cycling, and swimming in natural settings are excellent ways to maintain a healthy weight, improve cardiovascular health, and increase muscular strength and flexibility. And it sure can make exercise a lot more enjoyable! 

The Nature-Deficit 

As technology use increases, the divide between us and nature widens. If you’re interested in this subject, there’s a great book called The Last Child in the Woods by Richard Louv that links what he calls a “nature deficit” to obesity, attention disorders, and depression.

The latest research indicates that direct exposure to nature is essential for healthy childhood development, and the health of both children and adults. He offers simple ways to heal the connection many of us have lost. 

This book offers tips and discussion points for people of all ages – not just children, and it’s a great read. Some of his suggestions and mine are below.

Tips for Strengthening our Connection to Nature…

Go on a nature walk – Many of us take walks, but we’re often plugged in with a podcast, talking on the phone, or just distracted. If you can, find some time to observe and acknowledge the world around you. Take in the sights, smells, and sounds!

Spend a few minutes first thing in the morning outdoors – this is one of my favorite ways to connect with nature. Plus – it helps our circadian rhythms to see sunlight in the morning. It only takes a few minutes, but I promise it feels great. Breakfast outside anyone?

Engage in play or free time outside – As kids, we used to do this instinctually. Now, it feels we’re more inclined to work more, watch another episode, or be on our phones. I encourage you to try spending your free time outside. Can you take your hobbies outdoors? Or just sit and soak it in for a little? I so enjoy the swings anytime I’m near a park - swinging makes me feel like a kid again!

Go camping - What a great way to fully immerse yourself in nature and reconnect. Sleeping outside (even if in a tent) gives us hours of connection with Mother Nature.

Invite wildlife into your life - Connecting with wildlife is one of my favorite ways to reconnect with nature. Whether it’s feeding the birds, having a birdbath, building a bat house or just planting flowers and shrubs that attract more wildlife, inviting the wildlife into our lives is a great reminder of nature’s beauty. 

Consider a daily green hour - A green hour is a time for unstructured play and interaction with the natural world. It doesn’t have to be an hour each day. Start with 15 minutes if that’s all you’ve got. But having a goal of being outside for a bit of unstructured time each day will help move you in the right direction of reconnecting with nature and all its benefits.

It takes some mindfulness to get outdoors in today’s world, but I encourage you to give it a try! With a healthy dose of connection to nature, you may be surprised just how good you feel. 

In health,

Dr. Emily