Nature. It Does a Body Good
I was walking along the beach with my kids, feeling the soft wet sand under my feet, holding my jacket tightly as the wind blew, cold during the morning coastal hours. My three year old daughter noticed a fishy smell and asked to go to a different beach. Then, looking up from our careful steps, we saw a blanket of white and blue objects lining the shoreline. As we got closer, we noticed these beautiful iridescent dark blue oval-shaped creatures topped with clear half moon shaped sails. They were squishy and motionless, and there were too many to count.
I immediately took out my phone and snapped some photos, trying to capture the elegance of these tiny creatures, and to figure out what they were. With the help of google lens we learned they were called Vallela Vallelas (or “little sail” in Latin), small jelly-like hydrozoa that float on the ocean surface. I looked around as beachgoers took out their cameras too, fascinated and excited by their new special find.
Earlier that morning we had debated on whether or not to drive to the beach. The kids were tired and the clouds were grey, which meant the coast was going to be chilly. I asked my husband if we should just stay home, and he encouraged me to do as planned—go outside, smell the fresh sea air, and be with our family. He ushered us into the car, made sure we had our coats, and set off.
Throughout the years I have learned how important it is for me to get outside. Whether or not it is a sunny day, or gloomy day, just breathing natural air, hearing the birds happily chirping, lying under a tree and looking up at the dancing leaves in the wind, reminds me that I am present, and things are stable. Whatever chaos is going on through my mind at that moment tends to quiet as I allow myself to fully be mindful, and just exist. There is no need to worry about the future, or think about the past, I am here and that is enough.
Physiologically there are reasons for getting outside in nature. When outside, whether it’s raining or sunny, vitamin D gets absorbed in the skin, and helps our mood, immune system, and bones. Spending time in greenspace, can lower blood pressure and heart rate, improve cholesterol, and decrease the risk of type 2 diabetes. Nature can decrease anxiety, depression, and fatigue, and increase joy. Neuroimaging studies have looked at the effects of nature exposure, how it promotes alpha/theta dominant neural states to help with attention. It can also enhance cognitive abilities and encourage creativity. Exposure to natural light each day helps our circadian rhythm and our sleep quality. Studies even show that psychological stress and cortisol can be reduced just by spending 20 minutes in the outdoors.
I recently went to a talk by an ophthalmologist who reminded me how important it is for those with nearsightedness to spend time outdoors, to help improve distance vision. Being outdoors, the eyes work hard and adjust to distant things like trees and the sky; exercising eyesight, and relaxing eye muscles after hours of screen time or reading is important. When natural sunlight hits the retina, it stimulates the production of dopamine, a neurotransmitter that stops abnormal lengthening of the eyeball. It is now a recommendation for children to spend at least 60-120 minutes daily outdoors to prevent the development of myopia.
In the 1980s Japan noticed a rise in stress levels and burnout in their country as it became more urban and technologically advanced. A country that once revered nature and viewed plants and their land as sacred, Japan had become more industrialized, spending a lot of time indoors. Noticing the effects of this shift, the Japanese Ministry of Agriculture, Forestry and Fisheries created a practice called Forest Bathing, or Shinrin Yoku, where people immerse themselves in nature, mindfully walking or sitting in a forest, engaging all the senses and connecting to the environment. They started doing research studies showing how this simple act can boost health and well being, and can be therapeutic. Forest plants actually shed compounds called phytoncides that are antibacterial and can boost the immune function. With all these positive outcomes, the Japanese government began to fund Forest Bathing trails and Forest therapy centers opened rapidly across Japan. It became so popular that it has spread internationally and is now a recommended form of therapy to improve the stresses of modern life.
I started to think—how much nature do I really need each day to reap all these benefits? One study done in the UK, with almost 20,000 participants, showed at least 120 minutes a week will do the trick, with a peak at 200-300 minutes per week. It didn’t matter if it was 120 minutes at one time, or spread throughout the week, but two hours was all it took to make people feel better. Now, even on busy days, I try to get outside during the work week, eating lunch outside or sitting in my backyard when I am writing emails or reading articles, remembering to pause and be present with nature. I no longer hesitate when my children ask to go out before or after school to swing or throw a basketball because my mind and body will thank me for it later. And maybe we will discover other new cool creatures along the way.
MY TIPS:
There are health benefits of being in nature, including lowering blood pressure, cholesterol, anxiety, depression, fatigue, stress, risk of diabetes. Nature can increase joy, attention, cognition and creativity and help regulate our circadian rhythms to get a better night sleep.
Spend time outdoors, preferably in nature, surrounded by plants, trees, grass, sand, ocean, lakes, mountains for at least 120 minutes a week (or 17 minutes a day).
When in nature, be fully present, engaging all the senses.
Encourage children to go outside daily: being outdoors for 60-120 minutes a day helps prevent nearsightedness in children.
Check out Forest Bathing, or Shinrin Yoku, a practice started in Japan in the 1980s where people immerse themselves in nature, mindfully paying attention to their surroundings.
This content is provided for general informational and educational purposes only. It is not intended as, and should not be interpreted as, medical advice, diagnosis, or treatment.
