Nature as medicine: why spending time outside matters

Back where I was growing up winters were nothing like they are here in Virginia. Just so you know, I am from Siberia, where schools may close only when the temperature hit -31F. And surely nobody cares about the snow, because it starts in October and can stay all the way into May, so you just learn to live with it. But being accustomed to harsh weather doesn’t mean it didn’t take its toll. By the end of February, I was always ready to be done with winter, as I am now.

This winter was the coldest I’ve experienced since moving to the U.S. in 2013. I’ll admit, it was a challenge even for me to push myself outside on the coldest days. So now, as the weather warms up, I’m excited to break out of hibernation, shed the winter blues, and embrace the sunshine. 

Recently, I’ve learned about the powerful impact of being outside, especially in nature, on our well-being. And that’s something I’d love to share with you today.

In 2020, the global urbanization rate was 56.2%, meaning more than half of the world’s population lives in cities. In many regions, such as Europe, the Middle East, the Americas, and East Asia, the numbers are even higher, often above 80%. Urban lifestyle is not the way of living that our species was designed for, so while providing numerous pros, it also has its drawbacks— one of which is the lack of access to nature.

Modern humans are constantly fighting against our biology. Here are a few examples of the battles we face daily:

• We raise children by ourselves, even though we were meant to do so in community.

• We restrict our intake of sweet, fatty, and salty foods, despite our instincts telling us to indulge when food is available.

• We’re flooded with stress hormones due to societal pressures, not actual threats.

• Individualism has led to an epidemic of loneliness, contributing to mental and physical health problems.

• Many work environments encourage sitting at a desk and staring at a screen, which is unnatural for our bodies.

This list can go on forever. So, why does exposure to nature matter in this context? Because it is one of the cheapest form of preventative self-care. Because while we can’t (and probably don’t want to) reverse technical progress or artificially limit access to food surplus, we can (and probably want to) seek other ways to follow our manufacturer’s manual. For example, by improving our connectedness to other humans and to nature.

Here’s what we can gain through regular time in nature.

• Lower blood pressure

• Improved immune function

• Protection from short-sightedness 

• Reduced stress

• Better sleep

• Improved memory and cognition

• Improved focus and attention

• Lower risks of depression

• Improved mood

Impressive list, huh? Especially when  you consider that all these benefits are easily accessible and mostly free. 

How does it all work? 

There is the “biophilia hypothesis” which suggests that humans need green and blue spaces because we used to rely on them to survive. We have evolved with nature, thus grew an affinity with it. And evolving from this concept there are two major theories that describe how nature affects our well-being. 

Attention Restoration Theory (ART) suggests that the mental exhaustion caused by contemporary life is linked to a diminished ability to focus. This theory proposes that immersing oneself in natural environments can help individuals overcome this mental fatigue and restore their capacity for directed attention. 

The Stress Reduction Theory (SRT) explains how spending time in nature may influence emotions or feelings by stimulating the parasympathetic nervous system, thereby reducing stress and autonomic arousal due to our innate connection to the natural world. 

Another argument of the biophilia hypothesis is that green spaces offer children chances for discovery, creativity, risk-taking, mastery, and control, which positively impact various aspects of brain development. 

Beyond the biophilia hypothesis, nature influences health through various pathways, such as increased opportunities for social interaction and physical activity while at the same time mitigating harmful environmental factors like air pollution, noise, and heat. Recent literature suggests that facilitating social contact is another promising mechanism. Natural environments and green spaces offer avenues for increased interactions with others and a stronger sense of community.

It’s important to note that there is no need to own a bunch of top-notch outdoor gear or to go on a month-long backpacking trip into remote wilderness in order to access these health outcomes. Nearby nature will do just fine. Moreover, being outside doesn’t even have to be always active. If it’s too hot, it’s totally fine to lie in a hammock and relax, and it will still have some of the benefits. So, to begin - do what is accessible for you on a regular basis.

As you can see, the benefits of spending time in nature are endless, and the best part is that they’re accessible to everyone. Whether it’s a walk in the park, sitting outside with a book, or just soaking in the natural world around you, you don’t need much to start feeling the positive effects.

So, I challenge you to take a step outside today—no matter how small. How can you incorporate nature into your day-to-day life? What outdoor activity makes you feel refreshed and grounded?