Benefits of Nature to your Mental Health

“There is very strong evidence that people who spend time with the natural world benefit, mentally, to an extraordinary degree.”
- Sir David Attenborough

Spring has sprung - the hours of daylight are longer, temperatures warmer, and snowbanks have melted. If you tend to hibernate in winter, this is a great time to reintroduce yourself to the outdoors; your mental health will thank you. 

Here are 3 ways your mood will respond to spending time outside: 

Sunshine - It’s no surprise that sunshine makes most people feel better. Seasonal Affective Disorder (SAD) occurs when the shorter, darker days of winter impact peoples’ mood, contributing to depression. Many Canadians experience SAD and seek relief with light therapy, medication, a trip down south, and/or vitamin D supplementation.  You’ve likely heard of Vitamin D referred to as ‘the sunshine vitamin’ - this is because it can be manufactured in our body when our skin is exposed to sunlight.  This vitamin (technically a hormone) is supportive of immune function, bone strength, and mental health. Regarding the last item, Vitamin D supports the production and release of the neurotransmitter called serotonin.  Serotonin has a direct impact on mood - many medications used for both anxiety & depression target the activity of this compound.  So, seeing the sun shining is not the only way to boost your mood; allow your skin to be exposed to the rays (avoiding the most intense hours of the day) for a true biochemical boost!

Movement  Neuroscientist Wendy Suzuki found in her research that a single activity will have immediate impact on levels of neurotransmitters serotonin, dopamine, and norepinephrine. The rise is transient, and effects last longer over time - so, make movement a daily habit!  How much is enough? Aim for 3-4 times weekly as an initial goal, at least 30 minutes per outing, and work hard enough to raise your heart rate. 

Want to start slow? The power of walking and its benefits for depression has been well studied and documented. For best results choose a route that includes nature; trees, water, rocks, field, or park - whatever you can find. 

Nature  When you think of the evolution of our species, until very recently >99% of the time we were living in the natural world. Over the past decade 50% of us are now living in urban areas. We are part of the natural world and meant to be in it. In Japan, doctors prescribe time in nature - they call it ‘forest bathing’ and have found that a mere 15 minutes of doing so can reduce the body’s stress hormone ‘cortisol’ by 12%!  And the best part: it’s free.

For the greatest benefit to your mental health while outdoors, become fully present.  When you arrive at the start of your activity - even if some days it’s simply stepping outside your door - take a minute to close your eyes and become aware of all your senses. What can you hear? What do you feel touching your skin? What do you smell? Now open your eyes, take in what you see, move your body forward and start your journey. 

And for best results, leave your smartphone at home.