Does Nature Make Us Happier and Healthier?

You know from experience, a walk in the park and some fresh air always makes a bad day better.

A break from that hectic schedule, or even a slight change from ‘the norm,’ particularly if it’s spent outside, and even if it’s in the presence of a thunderstorm (do be careful), will allow for a release of tension and an alleviation of those negative energies (unless of course you get struck), that would otherwise force one to explode… If releases were not routinely actioned in order to effectively manage life’s tolerance threshold.

You’ve likely read the title. You know where this is going..

In recent years, an increasing number of studies have shown the health benefits of regular exposure and the invigorating effects that engagement with the wondrous elements of nature can have on the human condition. And it’s not that long ago, ancient ancestors, although burdened with existential issues that the modern being couldn’t even begin to comprehend, lived some-what simpler lives, although the term ‘different’ would perhaps be more suitable.

The fight for survival has never been easy. Tribal warfare and contentious engagements with whom society is shared were physically intense. Mostly brutal, and often tragic, especially when compared to the evolved humanitarianistic principles; morals, that write the conditions for human interaction in today’s modern society. But, what our ancestral counterparts did benefit from, until the later, major technological revolutions intervened, before the modernised lifestyles started to take over, is the time spent ‘outdoors’. Amongst mother nature. Detached from, as great as they can be, the marvels of modern-day technology.

Fast forward to today and people are astray. Adrift, displaced. Stressed at home, and in the workplace. We’ve become disconnected from nature and paying heavily as a consequence. We’re more isolated, in ways, and less in others.. this could quite easily go off-topic. Although nothing is really ‘off-topic’. Everything is, as one.

Anyway, we’re talking about happiness, whatever that may look and feel like to you. And health. Which do some-what correlate. You can’t be morbidly unhappy, clinically depressed, or ‘stressed’, would be a better term to describe a state of ‘discomfort’, and be healthy. The heightened cortisol will soon put a stop to that. Although don’t take that as a cue to stay away from the stress. Because you need it. It’s those periods in fight-or-flight that the nervous system is so perfectly attuned to deal with.

And you choosing to stick around and fight doesn’t necessarily mean in a physical sense. Even a proper civil debate will get those juices flowing and have one in retreat, eventually, after penetration of someone’s stubborn ideological defence.

So, you want to be ‘happy’, but at the same time, you need to be challenged and placed under stress. Proportionately. Don’t take on more than you can chew. Sometimes it’ll come knocking. You’ll have to deal with it. But you need to take it on voluntarily, as the Dr. would say. So you need to go out looking for it..

Recall the title; Does Nature Make Us Happier and Healthier?

Well, that depends.

Happier and healthier than what?

Happier and healthier than the you stuck indoors breathing the same old air, sitting in the same old seat, watching the same ole’ TV. Not a challenge in sight..

Getting out and about definitely provides a level of stimulation that simply can’t be derived from low-energy and oxygen-deprived indoor spaces. Yes, you can always spice it up a bit and do something different. But it’s the great outdoors, or as some of these studies suggest, just the sights and sounds of nature, that invigorate, and breathe life and meaning into the human being.

Famous psychologist, Carl Jung, once said “When a living organism is cut off from its roots, it loses a connection with the foundations of its existence and must necessarily perish.”

We don’t want to perish.

Not yet.

In this article, we’ll review the health-related benefits of being at one with nature. Exploring some of the research that shows how we as human beings are able to completely transform our mental states, relieving anxiety and depression while strengthening the immune system and preventing illness and disease, by simply immersing ourselves into our most primitive and natural habitat, mother nature.

Mental Health Benefits 

Studies into the benefits of nature on mental health demonstrate that regular exposure to the elements has profound effects on mood and well-being. It allows you to take a break, go get some air, see some sights, and put your troubles aside, for a moment.

• In 2019, a study published in the Springer journal of Psychology found that immersive nature walks, also known as forest bathing, reduced rumination and anxiety by over 20% when compared to walks in urban environments (Ma, K. et al. 2019). After nature walks, participants had lower depression scores than after urban experiences. There are many studies showing that frequent hikes in natural settings foster lower rates of depressive thoughts. Indicating that spending time in nature allows our minds to relax and recover from the drains of overthinking and the stresses from daily living.

• Natural environments and the raw elements of nature are so important, that even incorporating nature sounds into indoor spaces has been shown to significantly improve mood. A 2020 study by the American Psychological Association found that listening to flowing water or birds singing for just 5 minutes significantly improved energy levels and positive emotions (Weir, K. 2020). Negative air ionisation, which is an increased concentration of negative ions, electrons*, occurring more in the natural environment has similarly been linked to elevated serotonin and refreshed mental states. *Electrons serve a number of roles throughout the body, two of which are their participation in energy release within the ETC (electron transport chain), and their role as antioxidants, neutralising free radicals and reducing inflammation.

• Research also shows nature's ability to lift mood through simply viewing images. A 2021 study published in the International Journal of Environmental Research found that participants exposed to natural scene images reported improved mood and reduced fear after only a few minutes of exposure (Yamashita et al. 2021). The study demonstrated the involvement of several regions of the cortex, particularly the OFC (orbitofrontal cortex), and how reducing, or calming activity here can have profound effects on mood. A simple probe cap and oxyhaemoglobin measurements across two different experimental conditions; exposure to either natural or urban image settings, plus further studies on the link between hyper activity of the OFC and heightened anxiety and depression (Drevets, W. C. 2007) surely strengthens the claim that nature not only reduces stress, but it also makes you happier?

• In another 2021 study into the effects of Shinrin-Yoku, aka forest-bathing, a therapeutic practice said to have originated in Japan in the 1980’s, but we can be sure the human race was therapeutically benefiting from regular breaks from technology and outings into the wilderness long before that, the research showed that outward-focused attention, which would be characterised by higher levels of attention to the environment, particularly when the attention is focused towards the raw elements of nature, as opposed to inward-focused attention, where an individual has a greater focus on one’s self, has tremendous therapeutic, stress-reducing benefits (Clarke et al. 2021), and that’s because of an increase in parasympathetic activity, a division of the nervous system that controls relaxation and digestion. This indicates that the outward-focus towards nature calms the nervous system and relieves the stress and anxiety caused by obsessive internal focus. Once again echoing the powerful capabilities of nature and how time spent outdoors can have profound benefits on mental health and well-being.

• Even passive nature interactions have been shown to provide cognitive benefits and help to lift the mood in busy office environments where the burdens of schedules and interactions can take a toll on well-being. A study published recently in the International Journal of Environmental Research and Public Health evidences how green window view exposure, so views of trees and parks led to higher job satisfaction and improved mood when compared to control groups lacking more natural views (Samaan et al. 2024). Similarly, gardening has been shown to lower cortisol and rumination, while improving mood. Which any keen gardener can vouch for.

Nature, it seems, whether active or passive, envelops our minds in a comforting embrace and allows us to disconnect from the stresses of modern living, while benefiting from mother nature’s natural therapeutic remedy, the great outdoors and all of its glory.

Physical Health Benefits

In addition to the derived mental health benefits, time spent in nature has also been shown to have considerable effects on physical health. By physical health, we mean the natural functioning of the human organism on a cellular level. Let’s have a look at some of the research into how regular engagements with nature can enhance the body and its regulatory processes, and even strengthen the immune system to help prevent illness and disease.

• A multitude of studies have demonstrated that exposure to biodiverse natural environments can stimulate and strengthen immune system functioning. In 2018, a study was published in National Library of Medicine, which found that people who spent time in forests and green spaces had more NK (natural killer) cells, a white blood cell that is key to immunity for its anti-pathogenic properties, compared to their peers who spent less or no time in the same or similar environments (Tsao et al. 2018). This immune-boosting effect of biodiverse environments is shown to be a result of higher air quality, the release of certain chemicals from trees, and oxygen-rich concentrations which are a bi-product of photosynthesis, and may explain why urban dwellers tend to have more allergies and respiratory issues. Makes perfect sense, right?

• A number of other studies which look at both animal and human models and the effects of forestry on immune function demonstrate clearly that volatile substances, particularly phytoncides, which is a chemical released from plants and trees to prevent disease and rotting, increase the activation of the NK cells and other intracellular anti-cancer molecules (Chae et al. 2021). Suggesting that forest fragrances can reverse stress-induced immunosuppression and help to balance immune and endocrine function.

• Natural imagery and views of nature scenes, we’ve already evidenced as having therapeutic effects on stress-relief and well-being, but they have also been shown to aid in the healing processes in hospital settings. A famous 1984 study found that hospital patients recovering from surgery who had rooms overlooking trees had shorter hospital stays and fewer complications, and patients with a view of nature required less pain medication as compared to those who had a view of a brick wall (Ulrich, R. 1984). Since then, studies have consistently linked natural scenery and vegetation views to reduced pain, shorter recovery times, and lower blood pressure in healthcare environments.

• The benefits of exercise on the human body are indisputable. There is so much research into the effects that regular activity and exercise has on physiological function that it simply can’t be ignored. But, did you know that even outdoor exercise provides greater physical and mental health benefits when compared to indoor training. A study from the University of Glasgow published in Environmental Science and Technology found that exercisers who did the same or a similar workout in a natural green space reported better moods and self-esteem compared to indoor exercisers (Noseworthy et al. 2023).

• Now, we know this section is looking more at the physical effects of nature in and of itself, but if you know how exercise works and you understand the endocrine response when performing even low-intensity exercises, we know to benefit from not just improved circulation and a stronger sense of alertness, but the release of endorphins, which are neurotransmitters involved in pain reduction and those good-feelings you get after eating, sex, and exercise, which are also increased during activities amongst the natural elements of nature. This is consistent with the preceding statements and further validates the research into outward-focused attention and increased concentrations of oxygen having significant effects into physical and mental health.

Nature, again, whether actively or passively immersed, has been shown to have tremendous health benefits. From increases in NK cells and improved immunity when spending time in forest spaces, to greatly reducing the time spent in hospital recovery when in a room overlooking trees and green spaces, the benefits of nature are a force to be reckoned with.

If you’re looking to optimise your health, and well-being, you’re going to want to be spending as much time as possible in the very place it all started. Mother nature.

Implementing More Nature Exposure

The magnitude of studies demonstrating nature's positive impact on mental and physical well-being make a convincing case to seek out more exposure to the natural world. And taking advantage of nature's innate powers for healing does not require complicated steps - even modest efforts to spend time outdoors and even introducing some natural elements, indoors, can provide profound benefits.

• Simply committing to taking a 30-60 minute outdoor walk 3-4 times per week can provide anxiety-reducing, mood-boosting effects. Seek out local parks, waterfront paths, hiking trails, or green spaces to unwind. Consider joining a hiking club or nature walking group for motivation and start benefiting from some social cohesion as well.

• Bringing elements of nature indoors, we’ve cited some relevant research that shows just how beneficial this can be. Place potted plants and fresh flowers throughout your home and office space. Open windows to let in fresh air and nature sounds when possible. Diffuse essential oils like pine and eucalyptus to evoke nature's aromas. Hang landscape artwork depicting tranquil natural scenery and play recordings of nature sounds to soak in nature's mood-boosting ambiance.

• For those with limited mobility or outdoor access, virtual reality nature experiences can be a great alternative. Research shows that virtual walks through forests, or meditation in natural settings can provide a soothing mental health lift. Visit Forestry England for more information on VR nature experiences.

In its many forms, nature recharges our spirit and reminds us of something greater than ourselves. And embracing the restorative beauty of the great outdoors doesn’t require a grand escape to faraway mountains, deserts, or forestories.

If, on occasions you can’t get out the door and take yourself to nature, then bring nature to you. These small but vital connections to the natural world can provide a surprising sense of exhilaration, and the simple act of stepping outside, taking a deep breath amidst the tranquillity of nature, and de-stressing a little from the burdens of modern life can profoundly enrich both our mental and physical well-being.

It’s these connections, these brief encounters with the roots of our beginnings, that ground the human being.

It’s important to not let evolution, as incredibly advantageous as it has been for the human species (in places), cloud the very nature of our existence.

Happy, Healthy, Nature..

The multitude of studies into the effects of nature on the human condition, including the fraction that have been mentioned in this article make it clear - human beings have an innate affinity to the natural world, and exposure provides profound benefits to both mental and physical well-being at a cellular level.

Recall some key takeaways;

• Nature has scientifically proven impacts on reducing anxiety, rumination, aggression, and depression while boosting mood, immunity, and healing.
• Studies have repeatedly shown that activities like forest bathing, nature walks, and time in biodiverse environments can lower stress hormones, strengthen immune function, speed up the recovery process, and more.
• Natural imagery, vegetation views, and nature sounds provide a measurable mood and health lift even when outdoor exposure is sometimes not possible.
• Simple steps like outdoor exercise, local nature walks, potted plants, landscape artwork, and essential oils can add valuable nature exposure to daily routines.
• Virtual reality nature experiences are making the benefits of the natural world more accessible to anyone. But nothing substitutes the great outdoors in all its physicality.

As urbanisation and technological immersion increase, maintaining our connection to nature is going to be the key to staying grounded, as times get tougher, the proclivity for sedentation increases, and the very purpose of existence becomes increasingly questionable for most of man-kind.

Readers, you are encouraged to reflect on ways to incorporate more natural elements and engagements with nature into your daily routines. With creativity and commitment, we all can harness nature's healing powers in ways that enrich our lives with deeper meaning.

In a pursuit of happiness, health, purpose, and longevity, rekindling our intrinsic requirements for a physical and spiritual connection to the outside world will bring us back. Back to our roots.

Our minds and bodies will thank us.

For more insights into health, fitness, lifestyle, and the science behind what makes us human, check out the Shopifit store.

References

Chae, Y., Lee, S., Jo, Y., Kang, S., Park, S., & Kang, H. (2021). The Effects of Forest Therapy on Immune Function. International Journal of Environmental Research and Public Health. Available from: <https://doi.org/10.3390/ijerph18168440>.

Clarke, F. J., Kotera, Y., & McEwan, K. (2021). A Qualitative Study Comparing Mindfulness and Shinrin-Yoku (Forest Bathing): Practitioners’ Perspectives. Available from: <https://doi.org10.3390/su13126761>.

Drevets, W. C. (2007). Orbitofrontal Cortex Function and Structure in Depression. Annals of New York Academy of Sciences. Available from: <https://doi.org/10.1196/annals.1401.029>.

Ma, K., Lin, P., & Williams, J. (2023). Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review. Current Psychology. Available from: <https://doi.org/10.1007/s12144-023-05112-z>.

Noseworthy, M., Peddie, L., Buckler, E. J., Park, F., Pham, M., Pratt, S., Singh, A., Puterman, E., & Liu-Ambrose, T. (2023). The Effects of Outdoor versus Indoor Exercise on Psychological Health, Physical Health, and Physical Activity Behaviour: A Systematic Review of Longitudinal Trails. International Journal of Environmental Research and Public Health. Available from: <https://doi.org/10.3390/ijerph20031669>.

Samaan, L., Klock, L., Weber, S., Mirjam Reidick, Ascone, L., & Kuhn, S. (2024). Low-Level Visual Features on Window Views Contribute to Perceived Naturalness and Mental Health Outcomes. International Journal of Environmental Research and Public Health. Available from: <https://doi.org/10.3390/ijerph21050598>.

Tsao, T. M., Tsai, M. J., Hwang, J. S., Cheng, W, F., Wu C. F. (2018). Health effects of a forest environment on natural killer cells in humans: an observational pilot study. Available from: <https://doi.org/10.18632/oncotarget.24741>.

Ulrich, R. (1984). View through a Window May Influence Recovery from Surgery. Science. Available from: <https://doi.org/10.1126/science.6143402>.

Weir, K. (2020). Nurtured by Nature. American Psychological Association. Available from: <https://www.apa.org/monitor/2020/04/nurtured-nature>.

Yamashita, R., Chen, C., Matsubara, T., Hagiwara, K., Inamura, M. (2021). The Mood-Improving Effect of Viewing Images of Nature and its Neural Substrate. International Journal of Environmental Research and Public Health. Available from: <https://doi.org/10.3390/ijerph18105500>.