Getting outdoors is as close to a cure-all as you’ll find It’s fast and free, with few (if any) side effects.
“Nature works as a cure for mental and physical problems, but how and why it works.”
Doctors prescribing time in nature to their patients to address a wide variety of physical and mental health concerns. These ‘nature prescriptions’ aren’t just feel-good recommendations; they’re evidence-based interventions backed by science. And they’re becoming increasing popular for just the reason: They work.
“Nature has a profound impact on healthy aging and overall well-being.” There are several factors in healthy aging — diet, exercise, mindfulness, community, creativity and a sense of purpose — and being outdoors can provide access to all of these, often at the same time. I can’t overstate how powerful nature can be as a healer.”
“Getting outside takes us back to how we were designed to work; it’s like a reset for our bodies. Being outdoors has nose-to-toes benefits.”
HOW TO FILL A NATURE PRESCRIPTION:
“Nature prescriptions aren’t necessarily about getting exercise or pumping your heart, although they can do that too. They’re more about mindfulness and soaking in the outdoors. Nature treats the whole person, not just symptoms.”
Here are some common ways that the great outdoors to improve their patient’s health:
“Sensory walks” are an easy way to get started. Advises walking mindfully through nature while focusing on all five senses, paying attention to what you can see, smell, hear, touch, and even taste. Leave your gadgets at home, so you can be undistracted and really experience it all.
To take it to the next level, head to a nature preserve, forest, botanical garden, mountain or lake and engage in “forest bathing.” This Japanese practice, known as shinrin-yoku, means immersing yourself in a forest environment — not with a goal, like hiking to a destination, but simply to exist in nature and soak it in, as you would a warm bath.
Another prescription gaining popularity is cold therapy, exposing yourself to cold water or air. Some swear by this, although actual research is mixed. If you want to give it a try, one way to do this is a cold plunge. Submerge yourself in a body of water that feels uncomfortably cold (the discomfort is the point!) and stay there for 30 seconds to a minute. Most people start with water that’s about 50 to 60 degrees, though some go colder as their tolerance increases.
If that sounds too intense, you could try simple walking for 15 minutes in the early morning. Sunlight on your skin stimulates vitamin D production, “which is really essential for many aspects of health and well-being.” And getting early morning sunlight in your eyes will help sync your circadian cycle. However, if you’re on a medication or have a medical condition that makes you more sensitive to sunlight, talk to your doctor first.
Other simple prescriptions include gardening, hiking, biking, swimming, or picnicking. The options are almost limitless. And if active pursuits feel like too much, even just sitting outdoors on your patio or on a park bench will bring benefits.
Nature prescriptions are adaptable. “It’s about finding what works for each person; for instance, I once used whale-watching as a prescription for one patient because they loved being on the ocean.” Yours might be watching the sunset from your backyard. Mine is sitting on the beach or riding waves.”
How long do you need to do it? “Even small doses of nature can make a big difference.” This doesn’t need to be an escape; simply sitting under a tree for five minutes will reduce stress and improve your mood.” Try to get 30 minutes to an hour of nature exposure at least two or three times a week. You can combine this with exercise, like walking or biking, as these healthy habits build on each other, but you don’t have to. You’ll still see benefits even if your heart rate doesn’t soar.
NEW EVIDENCE IT WORKS:
The idea of nature as medicine isn’t new. Ancient practices like Ayurveda, or seasonal syncing (the practice of altering your diet, activity and sleep cycles according to the season of the year), Japanese shinrin-yoku, and traditional Chinese medicine have long touted the benefits of connecting with nature. But Western medicine is now catching up.
Nature prescriptions can lower both systolic and diastolic blood pressure, inflammation and risk of cardiovascular disease. They can also aid weight loss, less chronic pain and improve mobility. On the mental health side, nature prescriptions can lower stress, depression and anxiety while improving cognitive function. And these are just a few of the health benefits.
“Nature isn’t just a luxury; it’s a necessity for good health.”
Being in nature brings “eudaemonic” happiness, which provides a deep a sense of purpose, hope, and measuring — as opposed to “hedonic” happiness, which prioritizes pleasure and avoiding pain.
“Nature gives us this long-term happiness,” as opposed to the short-term, immediate gratification type of happiness. That sense of wonder and awe is priceless and impacts your entire well-being.”
WRITE YOUR OWN NATURE PRESCRIPTION:
You don’t need to see your doctor to start experiencing the benefits of being outdoors. Here are some simple tips from our experts on how to incorporate nature into your daily routine:-
- Match your schedule to the sun: If your schedule allows, try to get up as the sun rises and winddown as the sun sets.
- Get early morning sun, preferably by walking outdoors: You could park farther away from your work entrance or take the dog out for a quick stroll after breakfast.
- Spend five to 20 minutes everyday in green spaces: Sip your coffee on the deck instead of on the couch, or take your lunch break under a tree.
- Try ‘grounding’ or ‘earthing’: This is where the ‘go touch grass’ idea comes in. Walk barefoot to get the mail or kick off your shoes the next time you’re at an outdoor concert. (Just be careful to watch where you’re going so you don’t step on anything painful!)
- Practice nature mindfulness: When you’re outdoors, put away your phone. Instead, watch the clouds, listen to the birds or simply observe your surroundings.
- Grow a garden: And make sure to get your hands dirty. There are healthy microbes in the soil. If your access to outdoor space is limited, even an indoor herb garden can provide mental health benefits.
We can all feel this good, just by being outside. Nature prescriptions work even if you don’t think you have the time — especially if you don’t think you have the time.
“When you feel so overwhelmed with your life that you feel like you can’t fit one more thing in — that’s exactly when you need to write your own nature prescription. You’ll immediately be happier, healthier, and yes, more productive in the rest of your life. It’s worth it.”
