Leverage the Power of Nature
Have you noticed how much less stressed you are after going for a walk outside or after spending a weekend camping in the wilderness? This is because nature is so powerful in improving both physical and mental health.
Nature therapy, or forest medicine, is immersing oneself in a natural outdoor environment to improve health. In Japan this is known as Shinrin-Yoku or “forest bathing”, and was historically prescribed to people who were suffering from depression. In recent years, there has been more and more scientific research to support this type of alternative medicine. Here are just a few benefits of nature therapy:
Cardiovascular benefits: Forest bathing has been shown to decrease heart rate and blood pressure. A 2017 systematic review of 732 participants of twenty trials found that participants had significantly lower blood pressure in the forest environment compared to the non-forest environment.
Decreased stress: There is evidence that forest bathing significantly decreases cortisol, a stress biomarker. In a 2019 systematic review and meta-analysis of 30 studies, all but two studies found a decrease in cortisol, either following forest intervention, or compared to a control group.
Improved immune function: Several studies have measured improved immune function via increased natural killer activity following exposure to forests and natural environments. Natural killer cells are a type of white blood cells and are very important for immune function and fighting off pathogens. In one study, the researchers found that this effect lasted even one week after exposure!
Psychological benefits: One of the major findings from forest medicine is around mental health. Studies have consistently shown that people who are exposed to natural environments have improved scores for depression, anxiety, emotional control, fatigue, and overall general wellbeing.
Potential long-term benefits: It’s also been suggested that there are long-term benefits from being immersed in nature for an extended period of time. A 2016 systematic review found a decreased risk of cardiovascular disease mortality in people who lived in residential areas with more green spaces, even after adjusting for socioeconomic status.
The beneficial mechanisms of forest medicine are not fully understood, however one hypothesis is that living in urban environments can put us in a perpetually stressed state. Being immersed in nature (or even just looking at pictures of nature!) is enough to promote feelings of calmness and decrease stress. There is also evidence to suggest that the chemicals that plants release in the air are beneficial for our immune system. And finally, being in nature and spending time outdoors is generally associated with increased physical activity - which has many physical and mental benefits as you know!
So what does this mean for us, especially as we’re heading into winter?
1. You don’t need much to reap benefits! If you can only get in nature for 15 minutes a day that’s okay. Find a park nearby for that afternoon stretch.
2. Listening to nature seems to have an additional beneficial effect. A 2013 study found that participants in a virtual natural environment had enhanced stress recovery, however only when nature sounds were included in the virtual environment. So instead of listening to music or talking on the phone, make sure you’re taking in the sounds of nature on a hike or even in a city green space.
3. When you aren’t able to take the time to go on a hike or bike ride, something as simple as setting your computer background to a nature scene or having plants inside the house can improve mental health.
Here’s a 3-minute video if you want to dive into this topic a little bit more!
