How does being in nature improve mental health?

Is there a connection between nature and mental health?

Humans and nature are intertwined. I'm sure we all know by now that humans are made up of around 70% water, natural sun light determines our circadian rhythm  (sleep pattern) and astrologists believe that the alignment of the stars influence many details of  our lives. If ones physical body is so wrapped up in nature, then it only makes sense that the mind is too. 

Scientifically, nature affects humans in various ways including :

The Physical body 

• Reduces blood pressure and heart rate 
• Reduces the amount of stress hormones in the body
• Reduces muscle tension 
• Improves immune system function 
• Reduces nervous system arousal 

The mind

• Improves our attention span and memory
• Reduces negative emotions such as anger, fear and sadness
• Helps us to regulate our emotions
• Has soothing abilities (white noise)
• Reduce the intensity of ADHD symptoms

Ornamental plants and the mind/body connection 

In the fifteenth season of grey's anatomy, they introduce a 'plant room' to promote improved mental health and faster healing times. Of course this is not a real hospital,  but the idea is based off of real life research. It has been shown that ornamental plants in hospitals hold therapeutic value and lead to improved medical outcomes. 

Certain plants actually have healing capabilities and other qualities. For example, lavender is a natural remedy for anxiety and sleeping difficulties. In a more generalised sense, plants lead to a calm and relaxed atmosphere and are generally they are associated with overall improved mood.

Even having plants in your office alone has benefits, including: 

• Improved executive function skills such as organisation and memory 
• They help to prevent fatigue during the work day 
• Naturally purify the air which can reduce headaches etc.
• Tending to plants increases serotonin in the brain

The concentration of pollutants in indoor air is 2 to 5 times more concentrated than outdoors, having inhouse natural air purifiers can help to dilute the amount of pollutants in the air, in the case that we have to work in an office for long hours in the day can be incredibly beneficial. The more plants the better for this one, and on the upside they can add a bit of life and decoration to your space.

How does not going outside affect your mental health? 

Try casting your mind back to the first lockdown. In the UK, you were only allowed one hour a day outside of your residence for exercise purposes. At the time it sounded insane, outlandish and extremely restrictive. For many that hour became the best part of the day. Now that those rules aren't in place, we often find ourselves spending much less than an hour outdoors. 

Vitamin D:

We have become accustomed to being indoors all day, working in offices. Sometimes working from before dawn, to after sunset, the only light we see is the artificial piercing light from bulbs and screens. And although LEDs are becoming less harsh and can mimic natural sunlight in terms of colour and intensity, they cannot produce vitamin D (which is difficult to gain through food alone). 

Vitamin D is a much needed vitamin for the development and upkeep of your body and brain. For example it:

• Helps the body absorb calcium and phosphorus, needed for bone building and upkeep. 
• Can boost the immune system and in some cases prevent illness 
• Can reduce cancer cell growth
• Helps to control infections 
• Reduces inflammation 
• Regulates mood and reduces depression 
• Improves memory and clarity

A vitamin D deficiency actually presents with many of the same symptoms as depression, such as:

• Loss of appetite 
• Loss of interest in things you enjoyed previously 
• Memory difficulties 
• Fatigue 
• Suicidal thoughts 

Mental health difficulties 

We can also struggle with mental health difficulties as a result of spending an excessive amount of time indoors: 

• Anxiety and panic disorders = When we start to feel an overwhelming amount of adrenaline, we may feel as though we want to run for miles and miles, but when this energy has nowhere to go because we are stuck behind a desk it begins to build. The room may become smaller and seem as though it is restricting your breathing. If you are able to get outside whilst experiencing panic, the fresh, cool air alone will have a calming effect and you may find it easier to practice mindfulness techniques when there are fewer people around.
• Social anxiety = When we stay inside for extended periods of time, we can become used to the sense of safety and comfort that we feel in our homes, this can feed in to social anxiety if you are already vulnerable to anxiety. When we eventually venture outdoors, the smallest of things can be perceived as a threat or danger. We can become too anxious to spend time out and about, so we go back to our homes and a vicious cycle begins. With social anxiety, as difficult as it sounds, we need to push ourselves slightly outside of our comfort zones each time we go outside, in order to prove to ourselves that the likelihood of something bad happening is significantly less than we currently think.
• Depression = Boredom can lead to endlessly scrolling social media, this has many negative consequences on our mental health largely due to our predisposition to compare our own lives to others. Going outside encourages us to take a break from social media and technology, because all of our senses are being stimulated and when we are experiencing our own adventures we aren't thinking about anyone else's. 

And symptoms of ADHD and ASD can be exacerbated when we spend a significant portion of our day indoors.

How does going outside reduce stress? 

Spending time outdoors has a plenitude of benefits for both mind and body. So many of which have been proven through countless years of research, so we know that it works, as apposed to some of the newer interventions for mental health and wellness. And it's so incredibly simple for the majority of the population.

Serotonin 

The more oxygen we take in, the more serotonin (happy chemical) is released in our brains, leading to a more positive overall mood and demeanour.

Connection to nature 

By going outdoors we are giving ourselves the opportunity to connect with nature, which can lead to a sense of serenity and calmness.

Cool air

When we are in a stuffy room, it can become claustrophobic, feeling as though our breathing is becoming more and more restricted. Deep breaths of fresh air can calm us down almost immediately. 

Wildlife interactions 

Seeing animals in their natural habitat, especially ''cute'' animals can release oxytocin (the love hormone) in the brain, which leads to relaxation and a positive mental state. 

White noise 

White noise is, for most people, inherently relaxing, so much so that white noise machines are now commonly found in baby nurseries, used to settle infants to where they fall asleep. Most white noise soundtracks are based on sounds that we find in nature and are naturally calming. By going outside we are opening ourselves up to experience this calming ambiance. 

Beauty of life 

Many of us dander through life, forgetting to actually live that life, whilst the flora and fauna around us live free of man made stressors. They concern themselves only with surviving and living. Watching this first hand is not only interesting, but reminds us of what life is about, which is why we are often drawn to documentaries such as planet earth.

Stimulating the senses

When we are outside, all of the basic and some of the more in-depth sense are stimulated. Whilst our senses are occupied we can focus more effectively and think more clearly. This is especially helpful with those with ADHD or ASD that seek extra stimulation in order to concentrate and relax.

Reducing nervous system arousal 

Your sympathetic nervous system is called on when we are stressed, by the part of your brain that perceives danger (amygdala). Once this system is online, we start to feel all the negative effects of stress as the stress hormones are released. Spending time in nature can dial back this reaction and release hormones that combat the symptoms of stress.

Self confidence 

Surveys performed have suggested that visiting gardens and other outdoor areas help individuals to boost their self esteem and confidence.

Natural mindfulness guide 

Going outside in to the fresh air and taking some deep breaths in time with the sound of the breeze, or feeling the cold air fill your lungs and then once more when you release it from your body can be one of the simplest mindfulness techniques.

In general, it is common to feel calm and relaxed when in the outdoors, whether that's due to the fresh, cool, purified air, or interactions you have with nature through your senses. This is extremely beneficial for everyone's mental wellness. Some would even go as far to say that time spent in nature is an antidote for stress.

How often should I be going outside 

It's easy to make excuses like, I have too much work to do, or it's raining, maybe even the classic ''I can go outside tomorrow'', but there are so many benefits that really we should be going out everyday.

Most schools 

 have now adopted the mile a day regime, in which students walk the equivalent of a mile on school grounds during the school day. This breaks up learning time in to smaller chunks whilst giving the children the movement and outdoor time that they need.

Rachel Hopman (neuroscientist) suggested a new 20-5-3 rule for spending time outside. This consists of 20 minutes outside, three days a week which equates to 5 hours each month of time spent outdoors. Realistically if you think about it, that really isn't much time out of your week, especially when there are so many benefits.

Even ten minutes a day outdoors has been shown to reduce stress drastically, and a mere five minutes a day has been shown to boost self esteem. So, as long as you are getting outside, perhaps to take the dog for a walk around the estate, trading your car for some walking shoes to go to go to the corner shop or taking your tea break outside, you are making a choice that will benefit your mental health in the long run.