Key 3: Leverage the Power of Nature
Key Points:
1. Recent scientific evidence suggests that spending time in nature does wonders for our minds and bodies.
2. The benefits of exercise are clear, as discussed in the last lesson. But, when we are active in nature, the list of benefits grows, and we can expect to see greater improvements in our mental health & wellness.
3. Do your best to spend time in nature, ideally a few days at time. At the very least, put up some photos of natural landscapes in your workspace or use a natural landscape as your computer’s desktop. Simply looking at photos of nature can provide health benefits.
“In every walk with nature, one receives far more than he seeks.”
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.
Photo from Arc’teryx
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!
One of the more interesting theories that explains the benefits of nature has been termed “restoration theory”—it highlights how simply viewing outdoor spaces has intrinsic benefits for our well-being. To stimulate deep contemplation and reflection, expose your brain to visual fractals—recurring patterns that are prevalent in the natural world: in water, trees, and mountains. Think of the beautiful patterns you can find in leaves, shells, and the starry sky. In nature you don’t see the straight lines typical of an urban setting, specifically the consistent angles of modern architecture. This is one of the main reasons why practices like meditation or yoga are often done outside, in the natural world. Changing your visual field can trigger a reflective state.
A simple nature immersion protocol to help you get healthier
When it comes to getting into nature, the research is pretty clear: More is better. But I realize that getting outside isn’t always easy. Ideally, you should try to find 120 minutes per week to spend outside in a natural environment—that could be hiking, spending time in a park on the weekend with your family, cross-country or downhill skiing in the winter, any form of paddling on the water, going to the beach for the day if you are near a lake or ocean, or simply getting out of your workplace to spend a few minutes outside on a break.
Also, simply looking at pictures of nature can lower your blood pressure, stress, and mental fatigue—that’s how powerful nature can be. So, if you’re reading this at the office, change your desktop to a nature scene, preferably one that includes water: Research has shown that images containing water are more restorative than those without.
Today’s Call to Action: Time Shifts - I have Minutes to Recharge
Look back on the Time Shifts on page 24 of the Rest, Refocus, Recharge Workbook again. Have you tried one of these suggestions to recharge yet? Whenever you have a few minutes to recharge, try out one of these time shifts. Or write down your own ideas in the Notes section on page 25 of the Rest, Refocus, Recharge Workbook. Good luck!
Today’s Bonus Video
Check out this video from National Geographic discussing the health and brain benefits of nature.
The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release Wells Performance Inc. from any responsibility or claim relating to such participation.