The benefits of being in nature for our health and wellbeing

This week, I discussed two major advantages I've experienced by living in Mexico while working remotely. The convenient proximity to nature and the morning sunlight have significantly enhanced my health and overall well-being, particularly by aiding my sleep, which has always been a challenge for me. Additionally, working outdoors on my patio with views of the hills and trees has helped offset some of the laptop time I accumulate.

Our growing dependence on technology and urban living keeps many of us indoors, even as scientists show the value of nature exposure. A 2019 study involving 19,806 participants found that dedicating at least 120 minutes a week to nature can greatly enhance your health and well-being. This time can be spent in one two-hour session or divided into smaller daily intervals—the positive effects remain the same. Even if you aren't surrounded by greenery, simply being outdoors in the sunlight and fresh air can improve your mental and physical state.

Studies, such as those conducted by Heather Eliassen at Harvard, have found that spending time in green areas is associated with better sleep, lower blood pressure, reduced risk of chronic diseases, and even decreased mortality rates. This is likely because people are more physically active outdoors. Green areas encourage walking, cycling, and play, providing children with more active time and less time in front of screens. Japanese researchers exploring "forest bathing" or walking in the woods suggest that breathing in forest aerosols boosts Natural Killer (NK) cells in our immune system, which help combat tumors and infections. Nature exposure is also tied to better mental health, reduced psychiatric disorders, and a break from urban overstimulation that restores mental balance and boosts positive emotions and lowers anxiety.

From urban parks to wilderness hikes, nature improves attention, mood, stress levels, empathy, and cooperation. While studies have focused on parks and forests, researchers are now exploring the benefits of blue spaces, like rivers and oceans, continuing to refine our understanding of nature’s wide-ranging benefits.



So how can spending time in nature support your physical and mental health?

Physical Health Benefits:

Reduced Stress and Anxiety:

Being in nature can decrease cortisol levels (the stress hormone), lower blood pressure, and foster relaxation.

Improved Cardiovascular Health:

Engaging in outdoor activities like walking in nature can enhance heart health, improve circulation, and reduce cholesterol and blood pressure.

Boosted Immune System:

Time spent in natural settings can lower inflammation and strengthen the immune system, potentially reducing the risk of certain illnesses.

Increased Physical Activity:

Being outdoors promotes more physical exercise, which can contribute to maintaining a healthy weight and lowering the risk of chronic diseases.

Vitamin D Exposure:

Sunlight in natural environments aids the body in producing Vitamin D, crucial for bone and heart health, and may lower the risk of conditions like diabetes.

Reduced Risk of Chronic Diseases:

Research indicates that time spent in nature can lead to lower instances of heart disease and other chronic conditions.

Improved Sleep:

Studies have shown that access to green spaces has been associated with enhanced sleep quality.

Mental Health Benefits:

Improved Mood and Lessened Depression/Anxiety:

Engaging with nature can enhance mood, alleviate stress or anger, and assist individuals in coping with anxiety or depression.

Boosted Focus and Concentration:

Nature can enhance attention, especially in children with ADHD, and decrease mental fatigue.

Enhanced Creativity and Cognitive Abilities:

Being surrounded by nature can spark creativity and expand the mind, with exposure to nature being linked to better cognitive performance.

Alleviation of ADHD Symptoms:

Research indicates that spending time in nature can lessen symptoms of attention deficit hyperactivity disorder, aiding children in calming down and maintaining focus.

Enhanced Social Interaction:

Engaging with green environments can increase social interactions, which may help prevent conditions such as dementia.



Sense of Connection and Belonging:

Nature can foster a sense of connection to the environment, oneself, and others.



Reduced Loneliness:

Spending time in nature can help diminish feelings of loneliness.

If you can't fully immerse yourself in nature, create local opportunities. Find a nearby park, sit under a tree, or visit a pond. A purposeful five-minute break in nature can refresh your mind and boost productivity. Technology distracts from quality outdoor time, so leave your phone behind. Take your time, step outside, and observe everything around you. Pay attention to the sounds of birds, the breeze, and the crunch of leaves beneath your feet for a boost in well-being.