How being outside can promote health and influence our biology

How being outside can promote health and influence our biology

“At some point in life the beauty of the world becomes enough.” – Toni Morrison

“I never get tired of looking at the blue sky.” –Vincent Van Gough

“I went for a walk in the forest and came out higher than the trees.” –Henry David Thoreau

“Nature does not hurry, but everything is accomplished.” – Lao Tzu

Few things are thought about, suggested and admired about nature. For the past several thousand years, since the earliest forms of human writing, the natural world has been inextricably linked to the human world.

With the growth of urban centers, contamination of water sources, and massive deforestation, some human societies have slowly separated themselves from the natural world that provides them with air to breathe and food to eat.

Health scientists have also considered the role of nature in health and disease. Through the science of exposure to nature, architects, business owners, and health practitioners have gained a better understanding of the importance of regular exposure to and interaction with nature in public health strategies.

In this article, we explain the science behind nature exposure and summarize some of the key research describing the relationship between nature exposure and health. Finally, we will give you some concrete tips on how you can use the benefits of nature in your life and that of your customers.

What is natural pollution?

“Nature exposure” is a term born in the field of environmental psychology or ecopsychology. Nature exposure is exactly what it sounds like – experiencing nature through the senses. When you are sufficiently exposed to real or simulated nature, your mind and body are likely to experience benefits.

How does nature exposure work?

Several researchers have theorized and examined the possible mechanisms by which exposure to nature can improve a person's health and well-being.

Stress reduction theory: Exposure to natural environments enabled positive emotional responses that have a restorative effect.
Attention recovery theory: Exposure to nature promotes brain function with little effort, making recovery from fatigue easier. health through social cohesion: Various researchers have hypothesized that exposure to nature increases a Community spirit, shared norms and values, positive and friendly relationships, feelings of acceptance, improved social connections and improved social contacts. Nature encourages physical activity: Have access to nature increases engagement in physical activity, This can lead to better health behaviors and better health outcomes.

Although scientists now have a better understanding of the possible mechanisms behind natural stimuli and their effects on the brain, it is important to note that even the earliest naturopaths and philosophers acceptance of nature's benefits, Or the assumption that being in nature is generally good for humans.

In fact, the positive relationship between exposure to nature and health and well-being is so strong that a group of researchers from the European Center for Environment and Human Health recommend that people spend at least 120 minutes a week in nature to reap the full benefits.

What does research say about the relationship between exposure to nature and health?

Exposure to nature is relaxing.

Recovering environments are those that enable and promote recovery from impaired concentration, increased physiological arousal and negative emotions associated with stress and fatigue.

Urban environments are full of stimuli and objects competing for our attention. Nature, on the other hand, is full of fascinating but slow stimuli that allow the viewer to focus their attention on what fascinates them most. Nature therefore gives the individual the opportunity to do this replenish and restore.

A systematic review of studies found that natural environments can have direct and positive impacts Overall well-being.

In fact, time spent moving and outdoors increased life satisfaction satisfactoryn and relaxation and reduced the need for rest from work.

Contact with nature can help you recover from stress.

The researchers hypothesized that being could help people recover more quickly from a stressful experience exposed to nature rather than urban environments. To test the hypothesis, researchers had 120 people watch a stressful movie and then exposed them to videos containing city or nature images. They measured stress through heart rate, muscle tension, skin conductivity and pulse duration.

The researchers found that recovery from stress was faster and more complete when subjects were exposed to natural rather than urban environments.

Populations exposed to the greenest environments experience the lowest health inequalities related to income deprivation.

All-cause mortality and mortality from circulatory diseases are higher in low-income populations. Studies have shown that exposure to green spaces has an independent influence on health and health-related behaviors. The researchers hypothesized that in areas with more green space, the impact of income on health inequalities would decrease.

By examining data from a population in England, Researchers confirmed their hypothesis. They found that populations exposed to the greenest environments also had the lowest health inequalities associated with low income.

You can get natural vitamin D outdoors, and vitamin D helps fight seasonal depression.

Healthy levels of circulating vitamin D correlate with lower depression rates. People have inactive vitamin D in the skin and it is activated by the sun, making people living further north and further south more likely to suffer from vitamin D deficiency and depression in the winter months.

If a person has a vitamin D deficiency, sun exposure is one way to increase vitamin D levels in the bloodstream.

Because the thinning ozone layer puts you at risk of sunburn if you spend time outdoors without sun protection, you may not be able to safely get your daily dose of vitamin D from the sun. According to the CDC, the longer you spend in the sun, the greater your risk of cancer, but vitamin D conversion does not increase after a certain point. In these cases, you can increase your vitamin D levels by taking supplements and eating foods rich in vitamin D.

Exposure to nature can promote cooperation and environmentally friendly behavior.

A psychological study examined the Behavioral effects of human exposure on nature videos versus videos of built spaces.

The researchers found that, regardless of subjects' mood, nature produced more cooperative and sustainable behavior, or a willingness to work together to find a solution that benefited other people and the environment, as well as higher social value orientation scores.

Exposure to nature has a positive effect on immune system function.

The elimination of natural spaces and drastic changes in lifestyles and ecosystems resulting from increasing urban development have raised questions about whether a lack of exposure to nature can have an impact on immune health.

A literary criticism examined the possible positive effects of exposure to nature on human immune responses. The review included 33 studies and concluded that exposure to nature has an impact on immune health parameters, including:

Anti-inflammatory, anti-allergic, anti-asthmatic effects Increased NK (natural killer cell) activity Potentially decreased expression of pro-inflammatory molecules, infiltration of leukocytes and release of cytotoxic mediators

However, the review found that many studies had weak designs and the results should be further examined in large, well-designed studies.

Looking at plants can encourage creativity.

A study by Shibata and Suzuki, Natural science experts found that having plants in a subject's workspace had a positive effect on their ability to perform an association task. The association task relied on creative skills, meaning that looking at plants, especially leafy plants, can increase creativity.

Indoor Nature Exposure (INE) has many benefits for your health than outdoor nature exposure

A 2021 systematic review of the evidence found that indoor exposure to nature through real or representations of nature-based objects has physical, psychological and social benefits.

The physical benefits of INE include:

Reduction in blood pressure, heart rate, skin temperature and skin conductivity Improved overall health and increased neural activity Higher pain tolerance

The psychological benefits of INE include:

Improved mood and feelings of presence Increased recovery, attention, cognition, performance, job satisfaction and environmental attractiveness A reduction in perceived stress, fatigue and negative emotions

INE's social benefits include:

Potential for social interaction and engagement

Tips for integrating this research into your life and practice

How do you take this research and apply it in your everyday life? Here are seven research-backed tips for strategies you can incorporate into your daily choices to benefit from nature's exposure.

A notice:The language in this section is aimed at you, but this evidence can be equally beneficial to your customers. You can incorporate these research-based tips and suggestions into your holistic health coaching practice as desired.

When outdoor access to nature is limited, bring nature indoors.

While potted plants are a good option, they may not be a realistic option for everyone. However, research shows that photos and paintings of trees, grass and nature, as well as wooden furniture, have direct positive effects on your physical and mental health.

If possible, always choose the window seat.

Research shows that a View of the vegetation or forest increased performance and mood. If you have the opportunity to look outside, take the time to do so.

Skip the treadmill and go for a walk or run in the park.

If you exercise regularly, you should occasionally skip the treadmill and go for a walk or run outside, ideally with a view of trees, mountains, plants or grass. Research shows that even short walks in nature can have a positive effect positive impact on your well-being.

If you're stressed, take a walk outside.

After meeting an appointment or finishing a stressful meeting, you can relax more fully and quickly when exposed to nature. Take a walk outside or look out the window at some trees or flowers to decompress.

When you're indoors and need a dose of nature, use mediums.

Sometimes a walk or hike is not possible. If you need to decompress or need a source of inspiration, take a few minutes to listen to nature sounds on Spotify or watch clips of nature on YouTube.

Plan a trip to nature.

Are you thinking about a weekend getaway or your next vacation? Why not plan a place where you can spend some time in nature? If you're not interested in camping, you can take a trip to the beach or a nearby lake with access to other amenities. You get emotional and psychological benefits from experiencing nature while getting a dose of vitamin D.

Support efforts to green your city.

Access to green space allows everyone in your community to reap the benefits of exposure to nature. Join the city's efforts to make your community greener.

Main takeaways

Exposure to nature has several benefits for your short- and long-term health. Take a moment to assess your current approach to real nature and ask yourself how you can enjoy it better. If your access to nature is limited, you can add images of nature or potted plants to your home or office, or play media with recordings of nature images and sounds.

In the words of Angie Weiland-Crosby: “In a world of constant change and streaming technology, I find solace in the forest, where a tree remains a tree.”

... more about that in the next part.
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