Why we need nature
Some parents are surprised when, during well-visits, I ask their children, “How often do you get out in nature?”
It’s not that most families don’t know, on some level, that being in nature is a good thing, but they are often not used to a physician asking about it. The Integrative Medicine approach, however, takes into account all aspects of health and wellness, including environment, which truly has a profound effect on how we feel, both mentally and physically.
Finding ways to de-stress and teaching our children how to reduce their stress is important, especially since stress is linked to so many disease processes. Many of us have a strong intuitive sense that being out in nature is good for us. We find a sense of calm and of feeling centered, and many of us “escape” into nature during times of stress and difficulty. Well, it turns out that our intuition was right: nature IS good for us…and there is research to back this up.
Background
Before we delve into the research, it may be helpful to review the function of our autonomic nervous system; namely, the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is known as the “fight or flight” system; it is meant to be activated in discrete times of stress and emergency. For example, if we are being chased by a tiger, our sympathetic system needs to be activated, so we can run away. Once the tiger is gone, however, we need to be able to tamp down the sympathetic system and, instead, activate the parasympathetic system, so we can rest again. Unfortunately, many of us have sympathetic nervous systems that remain activated. They respond as if there were often (or always) a tiger in our midst and create a condition of chronic stress. When the sympathetic nervous system is activated, it produces cortisol (a stress hormone), which leads to physical signs of stress, such as increased heart rate and blood pressure. This is why things like cortisol levels, heart rate, and blood pressure are measured when we try to quantify stress in research studies.
The parasympathetic nervous system does the opposite. It is the “rest and digest” system and is meant to be activated in times of non-emergency. When we do not have an effective means of activating the parasympathetic nervous system, the sympathetic system can remain active and unchecked, stimulated by the constant stressors present in our lives. Practices like meditation can stimulate the parasympathetic nervous system and counteract stress. It turns out, though, that being in nature can also lower sympathetic activity. It is a method of de-stressing that can be invaluable in our lives and one that we can share with our children and families.
The Research
Studies on the effects of being in nature have been done in Japan, where the Japanese Ministry of Agriculture coined the term “Shinrin-yoku,” meaning “forest bathing” or “taking in the forest atmosphere.” A few studies have shown that spending time in the forest can reduce both the physiological and the psychological symptoms of stress. The results of a small study in adults, for example, showed that forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity, when compared to city environments. (1)
An analysis looking at several different studies comparing measurements of health or well-being in natural and synthetic environments suggested that natural environments may have direct and positive impacts on well-being. This manifested as lower negative emotions (such as anger and sadness) after exposure to a natural environment, in comparison to a more synthetic environment. There was also some indication that an activity in a natural environment could have more positive effects than similar activities in a synthetic environment. (2)
The idea that being in nature may have many beneficial qualities beyond simply encouraging physical activity was proposed decades ago in the scientific community. For example, Kaplan and Kaplan’s attention restoration theory suggests that mental fatigue and concentration can be improved by time spent in (or simply looking at) nature. The theory proposes that the capacity of the brain to focus on a specific stimulus or task is limited and results in “directed attention fatigue” and that nature provides the particular environmental stimuli to allow restoration from this fatigue. (3) Other studies have shown that people recover faster from hospitalization and surgery when the view from their windows is of nature, (4, 5) an idea that is often taken into account in modern hospital planning.
Exposure to nature may also be particularly important in the lives of children who have ADHD, as some findings have suggested that children’s contact with nature improves their mood and their cognitive functioning, increases their social interactions, and reduces ADHD symptoms. (6)
Clearly, our minds and bodies respond positively to nature in ways we are only beginning to understand scientifically.
Nature-deficit disorder
Not only is spending time in nature good for us, but having limited exposure to nature is so detrimental that a term was created to describe it: nature-deficit disorder. Though this is not a clinically recognized disorder, the experience of growing up separated from the natural world and exposed more and more to the artificial world through electronics and gadgets does have consequences. Many of us know that, per the AAP’s recommendations, we should limit screen time to less than 2 hours per day, with none for children under the age of 2, as “research has shown primary negative health effects [of watching television] on violence and aggressive behavior, sexuality, academic performance, body concept and self-image, nutrition, dieting, and obesity and substance use and abuse patterns. (7) Luckily, the perfect, healthy “alternative” activity to being in front of a screen is simply to get outside!
Moving forward
So what can we do to make sure we all get the benefits that spending time in nature offers?
-Exercise outdoors instead of indoors, whenever possible (but please don’t skip exercising if an indoor environment is your only – or your preferred – option. The study cited above also found that regular use of non-natural environments for exercise was also associated with greater well-being! (2))
-Hang photos of calming, natural views in your home/office/school
-If possible, have windows facing views of nature in your home/office/school
-Plan regular trips with your little ones to parks or other local natural environments
-Get your kids interested in being outdoors by taking family walks and exploring aspects of the outdoors, like identifying different birds or trees, collecting fallen leaves, planting trees or anything you think might pique your child’s interested and get them connected to nature
-Teach your children to take care of nature by joining clean-up or conservation efforts
-Support the efforts of organizations that are seeking to protect natural environments, so that our children – and our children’s children – can enjoy these healing places for years to come
Nature IS good for us, which is why it is so important that we expose ourselves and our children to nature from an early age. It builds healthy habits that will provide them sources of calm, strength and resilience for their entire lives.
REFERENCES
Bum Jin Park, et al. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med. 2010 Jan; 15(1): 18-26
Bowler, Diana E, et al. A systematic review of evidence for the added benefits to health of exposure to natural environments.BMC Public Health. 2010; 10: 456.
Kaplan R, Kaplan S. The experience of nature: A psychological perspective. New York, Cambridge University Press; 1989.
Verderber, SF. 1986 Dimensions of person-window transactions in the hospital environment ABSTRACT. Environment and Behavior 18(4):450-466.
Ulrich, Roger S. April 27, 1984. View through a window may influence recovery from surgery. Science. 224:420(2)
Collado, Silvia, Staats Henk. Contact with Nature and Children’s Restorative Experiences: An Eye to the Future. Front Psychol. 2016; 7: 1885.
American Academy of Pediatrics, Committee on Public Education. Children, Adolescents, and Television. Pediatrics Feb 2001; 107(2)