Nature as medicine: unlocking the health benefits of time in nature
A growing body of evidence highlights the powerful impact of spending time in nature on both physical and mental health. We’ll explore these benefits and discuss practical and actionable ways to bring more nature into daily life.
What is meant by “time in nature”?
Time in nature typically means spending time outdoors in natural settings like parks, forests, or beaches, but even indirect exposure—like viewing nature through a window—can be beneficial. Time in nature can be passive (e.g., sitting quietly) or active (e.g., walking, gardening), and may include immersive experiences like overnight stays in wilderness. Terms like nature exposure, greenspace exposure, forest bathing (Shinrin-yoku), and nature-based interventions are often used interchangeably.
Benefits of time in nature on health
Mental health and stress
Time in nature has demonstrated benefits for people with various mental health concerns including depression, anxiety, post-traumatic stress disorder, and attention deficit hyperactivity disorder (ADHD) (1-3). Benefits include reductions in depressive symptoms, decreased rumination, less anxiety, improved mood, and lower rates and severity of ADHD in children. Stress levels, and the stress hormone cortisol, have been found to decrease after spending time in nature (4).
Focus and cognitive function
Time in nature improves memory and focus in adults and children (5). For example, in one study, participants took a 50-minute walk in either nature or an urban environment, before completing a series of questionnaires and tasks (6). The group walking in a natural environment had improved working memory and mood compared to the urban environment. Even indoor plants have demonstrated benefit for aspects of focus and brain function (7,8).
Immune function and inflammation
Time in forested environments increase types of white blood cells called natural killer (NK) cells, in both healthy adults and those with cancer (10). NK cells play a role in protecting the body from viruses, bacteria, and cancerous cells. Nature exposure can also decrease inflammation (11,12). While inflammation is an important process, chronic inflammation is implicated in a variety of conditions including cancer, heart disease, and chronic pain.
Sleep
Several studies demonstrate improvements in sleep quality and quantity with exposure to nature (13). This isn’t surprising given time in nature can improve mental health, lower stress, and reduce pain, all of which impact sleep. However, there may be more direct ways nature helps, such as increasing daytime outdoor light exposure which regulates circadian rhythm (our natural 24-hour sleep-wake cycles) (14).
Surgical recovery and pain
Studies have found reduced pain and improved surgical recovery with exposure to nature. A landmark study in 1984 looked at post-surgical complications in those with a hospital window which had a view of trees, versus those without (15). Those with a natural view had shorter post-operative stays and required less pain-medication than those without. This is interesting as it suggests there are benefits to simply viewing nature. Other research has looked at the impact of plants in the hospital rooms of those recovering from surgery, and reported reduced pain, anxiety, and fatigue (16). Plants may not be allowable at all hospitals, but can be used at home while recovering. Outside of surgical settings, nature exposure has also been found to reduce chronic pain (17). A recent study found that viewing images of nature has an analgesic effect, demonstrated by neuroimaging showing changes in areas of the brain associated with analgesia (18).
Cardiovascular health
Greenspace exposure is associated with reductions in blood pressure, cholesterol, coronary artery disease, stroke, and death from cardiovascular disease (19,20). The benefits to heart health likely come from some of the benefits we’ve already discussed, such as reductions in stress and inflammation, among others.
How nature impacts health
Some may wonder how or why nature has positive impacts on health. Research has identified a series of interconnected explanations, which range from broad evolutionary theories to specific biological mechanisms, to indirect effects.
The “biophilia hypothesis” suggests that we are evolutionarily wired to feel connected to natural landscapes since we evolved in these environments (21). As a result, natural environments reduce stress and improve health. For example, our brains prefer views of nature partly due to the presence of fractals (22). Fractals are patterns that repeat at different scales, and are commonly found in nature (e.g., tree branches, ocean waves), but rarely in built environments. This preference for fractals may stem from how our nervous systems evolved to view those patterns with ease. This ties in with another theory called the Attention Restoration Theory (9), which explains how nature helps restore focus and brain function. It suggests that we have a finite capacity for what is called “directed attention” (which is effortful). Nature helps restore that directed attention, by engaging in “involuntary attention”, which is effortless and relaxing to the brain. This is partly due to fractals in nature, which help relax the brain, allowing it to recharge.
Plants, trees, and natural bodies of water enhance the air in ways that improve our health. For example, phytoncides are chemicals plants emit, which have health benefits primarily related to the immune system (23). The air around water and forested areas contain more negative air ions, which may improve air quality, decrease inflammation, and promote serotonin levels (24).
Nature also benefits health indirectly, by encouraging time away from work and screens, and promoting physical activity.
Practical strategies for increasing exposure to nature in your life
Types of nature
Benefits from nature begin with simple, indirect exposures, like viewing nature through a window or having indoor plants. However, more direct and immersive experiences, such as walking in a forest, generally offer greater health benefits. Research hasn’t identified an “ideal” type of nature for supporting health and well-being (1), so choose what you enjoy and is practical for you.
“Dose” of nature
As little as 10 minutes in a natural environment has been found to offer benefit (1,25). However, studies have generally found that the longer the time in nature the greater the benefit (to a point) (1). One observational study found that benefits of nature on health peaked around 200-300 minutes/week, with no or minimal additional benefit beyond that (26). What this tells us is that any exposure is good, more is better; however, benefits probably start to level out at some point. Consider what you enjoy and is practical for you to achieve.
Tips
Bring nature indoors
- Add plants to your home and office
- Open curtains/shutters to increase natural light and outdoor views
- Position your most-used seat (e.g. office desk or reading chair) near windows that look out on nature, if possible
- Include nature-themed art or photos in the home, office, and as a background on your computer
Spend time outdoors regularly
- Walk or bike instead of driving when possible
- Take short breaks with a walk outdoors instead of checking your phone or email; whenever possible, choose routes through urban greenspaces
- Eat lunch outside, particularly in a greenspace
- Exercise outdoors instead of in a gym
- Enjoy a walk on a trail or through a park with a friend
- Grab your coffee or lunch to-go and enjoy outdoors instead
- Take your kids to a park or forest on the weekend to play rather than an urban playground
Plan more immersive nature experiences, as able
- Hike, trail run, mountain bike, or snowshoe with friends and family on the weekend
- Garden at home or in a community garden
- Camp, rent a cottage, or book a nature retreat for a vacation
Strategies for individuals with limited mobility or access to nature
- Bring the outdoors in as best you can. Open curtains, request rooms with views of nature if inpatient, and use indoor plants if possible
- Spend time outdoors in a backyard or hospital courtyard/garden
- View videos and pictures of nature
- Listen to nature sounds – apps such as Naturespace (free) can offer relaxing and natural soundscapes
- Try nature-themed guided meditations – apps such as Insight Timer and Calm have nature-themed meditations
- Many parks and greenspaces are accessible. For those in Ontario, check out Conservation Ontario for more details
Enjoy winter! Nature is not only for summer.
- Invest in good outerwear (e.g. rain gear, winter boots and jackets, grippers for shoes)
- Try winter-specific activities, such as snowshoeing, cross-country skiing, downhill skiing, skating, and tobogganing
- Look up greenspaces with winter maintenance
- Check out this webpage from Ontario Parks for tips on winter park-use: https://www.ontarioparks.ca/winter
- Don’t overlook the beauty of winter: notice the patterns of frost, snow, and winter wildlife—nature offers unique sights each season.
Put your phone away and notice your surroundings
- Use time in nature as a time to unplug. Studies are beginning to explore how smartphone use impacts benefits of time in nature, and early research suggests it may mitigate at least some benefits by diverting our attention and reducing the sensory experience with the natural environment (27). Enjoy and notice your surroundings, and let your mind wander.
Organizations and resources
- Mood Walks (Ontario) - https://www.moodwalks.ca/
- Park Prescriptions - https://www.parkprescriptions.ca/
- Conservation Ontario https://ontarioconservationareas.ca/
- Ontario Parks https://www.ontarioparks.ca/
- Nature Dose App - https://www.naturequant.com/naturedose/ – helps you track outdoor time and nature exposures
Conclusion
Amid an increasingly urban world, filled with constant distractions from technology and social media, alongside the relentless marketing of gadgets, supplements, and medications, it is vital to remember nature’s simple yet profound healing power. Bringing more nature into your life can improve your mental and physical health.
Ellen Conte is a naturopathic doctor and clinical researcher dedicated to supporting people with cancer through integrative care. She offers supportive cancer care in her clinical practice and is an associate researcher with the Patterson Institute for Integrative Oncology Research. Ellen obtained her Doctor of Naturopathy from The Canadian College of Naturopathic Medicine, completed residency at the Ottawa Integrative Cancer Centre, and is a Fellow of the American Board of Naturopathic Oncology. Ellen serves on the Oncology Association of Naturopathic Physician’s Board of Directors and is a member of the editorial review board for the Canadian Association of Naturopathic Doctors Journal. She is also an avid outdoor enthusiast, with a particular passion for running and cycling.
References
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