Nature and Mental Health: A Powerful Connection

Humans have existed on Earth for countless generations, spending the vast majority of that time outdoors. Our bodies and minds are naturally attuned to nature, responding positively when we immerse ourselves in it—our anxiety decreases, serotonin levels rise, blood pressure drops, and cortisol is reduced. Nature helps to regulate us!

Researcher Kristine Engemann has shown that children who experienced childhood in totally metropolitan settings are 55% more likely to contract mental illness than children who grew up in non-metropolitan areas. The good news is that our brains are neuroplastic, or able to change! The study of Epigenetics shows us that our choices, behaviors and environment can cause our genes to change their expression. In other words, even if you did not grow up spending time outside, you can institute this in your life and your brain and body will respond! 

So, what are the clear benefits of time in nature?

1. Boosts serotonin: Sunlight on your skin helps the brain release serotonin, a neurotransmitter that regulates mood and happiness.
2. Produces vitamin D: Sunlight exposure synthesizes vitamin D, which is essential for mental health. Low vitamin D levels are linked to depression and anxiety.
3. Reduces stress: Time in nature can lower stress hormones, blood pressure, and heart rate. It also has a natural calming effect.
4. Restores focus: Nature allows for “soft fascination,” which is a less-demanding type of attention that helps restore your ability to concentrate.
5. Improves sleep: Natural light exposure, especially in the morning, helps regulate your body’s internal clock (circadian rhythm), leading to better sleep at night and more energy during the day.
6. Increases oxygen and energy: Fresh air increases the oxygen levels in your brain, and physical activity outdoors boosts energy.
7. Promotes connection: Being outside can provide opportunities for social connection with friends and family, which further reduces loneliness and improves happiness.

So, spending time in nature is good for us, but our lives are so busy! How do we carve out time for nature? Here are a few ideas! You could find a space to eat lunch outside instead of inside, even eating by a window viewing nature is beneficial. When planning an outing with family or friends, suggest nature-based activities at a local park, public beach or right in your backyard. Make “taking a walk” a normal family activity. Vacations can be planned in nature in the form of camping, skiing or time at the beach. There are so many ways to incorporate nature into life! The poet Gary Snyder says it well, “Nature is not a place to visit. It is home.” 

Citation

Engemann, K. et al. (2019). Residential green space in childhood is associated with lower risk of psychiatric disorders from adolescence into adulthood. PNAS , 116, 5188-5193.

Resources

American Heart Association Article: Spending Time in Nature

American Psychological Association Article: Nurtured by Nature

National Alliance on Mental Illness Article: Go Take a Hike

Written by Monica Shire, Ph.D..

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