Nature has your back! Research shows that you will live a happier life if you are closer to it
BLOG BY SHANI KAPLAN
5 tips to make nature your best friend
Nature wants to be your best friend...
You know plants and water are the pinnacle of health. Eat more plants, drink more water. You hear that loud and clear. But did you know that scope reaches further? We now know that just existing amongst nature has huge benefits on our mental health. But we need to make the effort to do so.
A recent study looking at 95,000 participants across 10 different UK cities has found that those living amongst ‘green spaces’ had a 4% less likelihood of suffering from major depression. [1] We spend way too much of our time inside offices, gyms, restaurants, cars and inside homes. A report has found that we are indoors for a staggering 142 hours a week! [2] That is almost 6 whole days...
You know how when you go for a hike in nature, smell fresh flowers or sit and watch the waves you immediately feel a sense of calm? That's because nature has an unbelievably beneficial impact on our wellbeing. And many are cottoning onto just this fact.
Let's look at 5 ways for you to make friends with nature that have been scientifically shown to have positive impacts on your mental health…
#1 Forest bathing? Give it a go
Or ‘Shrinrin-yoku’ as it originated as in Japan in the early 1980s.
A Japanese study performed found that in comparison to urban living, being amongst nature for just 30 minutes a day dropped levels of stress, lowered pulse rate, and lowered blood pressure[3]
Which is why the movement began. Forest bathing is the act of walking amongst a forest, or park with no distractions and really trying to connect with the beauty of what you see, hear, feel and smell around you. With no distractions and with all these senses engaged, completely immersed in the moment. Many organisations around the UK are offering programs of forest bathing to take part in. Alternatively, just head out into nature yourself to increase your happiness! Further reports also found that levels of depression and hostility considerably dropped for the participants who spent regular time within forests! [4]
#2 City dweller? Find your local urban park
City planners are realising that living away from greenspace is having an effect on us who don’t have the time or money to escape the urban jungle. There is even a term that refers to the desire to be closer to life and living systems- 'biophilia'.
Since studies found a significant decrease in mental health based on how far geographically a city dweller lives from a green space, it may be worth trying to visit some [5]
Studies have found that just visiting these spaces for 20 minutes has a great impact on your mental health as well. [6] So that may be why you’re seeing more and more urban parks popping up around you. In the warmer months, why not try and take your lunch break into the park.
City planners are realising that living away from greenspace is having an effect on us who don’t have the time or money to escape the urban jungle. There is even a term that refers to the desire to be closer to life and living systems- 'biophilia'. Since studies found a significant decrease in mental health based on how far geographically a city dweller lives from a green space, it may be worth trying to visit some [5]
Studies have found that just visiting these spaces for 20 minutes has a great impact on your mental health as well. [6] So that may be why you’re seeing more and more urban parks popping up around you. In the warmer months, why not try and take your lunch break into the park.
#3 Invest in indoor plants
It's the Winter season and you’re looking outside at the freezing, rainy weather and wondering how you can possibly get that boost of nature...we have you covered. You can bring the green to you.
A 2008 study found that hospital patients with flowers in their room felt less anxious than those without them. [7] It's no wonder The Flower and Plants Association reported a boom with reports showing that the UK’s flower and indoor plant industry is now worth £2.2bn! [8]
So, get online and scout Pinterest or Instagram for interior inspiration to start your indoor plant collection!
#4 Gardening - get your hands dirty
In the warmer months, don’t forget about tending to those outdoor plants in your backyard. Getting your hands dirty in the garden has been shown to be beneficial for stress reduction and your mood! [9]
This makes sense when one looks at Okinawa, Japan. It is referred to as 'the Village of Longevity' for a reason; being the community with the highest life expectancy in the world.
They are commonly known to live an extremely low-stress life- living a community-centred existence. They spend their days tending to their gardens, preparing intricate Japanese meals with these ingredients, and sharing the creations amongst their families and the village.
In the warmer months, don’t forget about tending to those outdoor plants in your backyard. Getting your hands dirty in the garden has been shown to be beneficial for stress reduction and your mood! [9]
This makes sense when one looks at Okinawa, Japan. It is referred to as 'the Village of Longevity' for a reason; being the community with the highest life expectancy in the world.
They are commonly known to live an extremely low-stress life- living a community-centred existence. They spend their days tending to their gardens, preparing intricate Japanese meals with these ingredients, and sharing the creations amongst their families and the village.
#5 Be near water. Or better yet- take a dip!
I left this one for last, as many of us in the UK live inland; so this probably isn’t as viable an option for us. But for those lucky enough to, make use of it! Because studies found that those who live close to the coast are healthier and happier than those who don’t. [10] For those of us who don’t, make use of rivers, ponds and lakes because it can still be a mood elevator!
Even better than being close to water is immersing in it. It has been shown that regular cold-water swimming may be a successful treatment of depression and anxiety.[11] More evidence is needed in this area, but there are many advocates of cold therapy.
Wim Hof, the Dutch extreme athlete, is one famous advocate who is the pioneer of the Wim Hof Method. He personally has swum underneath ice for 66 meters and climbed the highest mountains in the world in just shorts, claiming it has many physical and mental health benefits.
We watch shows like Planet Earth and Escape to the Country, with lustful eyes soaking up the beauty of nature. But why not try and find the beauty that is near you. Spend as much time as possible amongst nature and get the full scope of benefits. Make nature your best friend in ALL ways!
Shani Kaplan
Shani Kaplan is a contributing writer for Truth Naturals. She combines her knowledge gained from working within the fitness/wellness industry in Sydney and London for the last seven years as a Personal Trainer, and class instructor, with her addiction to research due to her BA in Business Marketing. Shani loves martial arts, resistance training, dance and yoga, nutrition, travel, design, photography, and art.
Stay posted for next week's blog. We post 1 a week 🙌
References
[1] Sarkar, C., Webster, C. and Gallacher, J. (2018). Residential greenness and prevalence of major depressive disorders: a cross-sectional, observational, associational study of 94 879 adult UK Biobank participants. [online] Science Direct. Available at: https://www.sciencedirect.com/science/article/pii/S2542519618300512 [Accessed 20 Nov. 2019].
[2] Farminguk.com. (2018). Half of Brits cannot remember last time they visited a farm, survey shows. [online] Available at: https://www.farminguk.com/news/half-of-brits-cannot-remember-last-time-they-visited-a-farm-survey-shows_50081.html [Accessed 20 Nov. 2019].
[3]Park, B., Tsunetsugu, Y., Kasetani, T., Kagawa, T. and Miyazaki, Y. (2019). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. [online] Pub Med. Available at: https://www.ncbi.nlm.nih.gov/pubmed/19568835 [Accessed 20 Nov. 2019].
[4] E.Morita,S, Fukuda. J.Nagano. N.Hamajima. H.Yamamoto. Y.Iwai. T.Nakashima. H,Ohira. T.ShirakawaScience Direct. (2007). Psychological effects of forest environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction. [online] Available at: https://www.sciencedirect.com/science/article/abs/pii/S0033350606001466 [Accessed 19 Nov. 2019].
[5] Roland Sturm, D. (2014). Proximity to Urban Parks and Mental Health. [online] PubMed Central HK, Y. (2019). Factors associated with changes in subjective well-being immediately after urban park visit. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/30757907 [Accessed 20 Nov. 2019].
[6] Roland Sturm, D. (2014). Proximity to Urban Parks and Mental Health. [online] PubMed Central HK, Y. (2019). Factors associated with changes in subjective well-being immediately after urban park visit. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/30757907 [Accessed 20 Nov. 2019].
[7]Dijkstra K, Pieterse ME, Pruyn A.(2008). Stress-reducing effects of indoor plants in the built healthcare environment: the mediating role of perceived attractiveness. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/18329704 [Accessed 20 Nov. 2019].
[8] Flowersandplantsassociation.org.uk. (2019). The UK Flower Industry. [online] Available at: http://www.flowersandplantsassociation.org.uk/industry/uk-market.htm [Accessed 20 Nov. 2019].
[9] Van Den Berg AE, Custers MH.(2011). Gardening promotes neuroendocrine and affective restoration from stress. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/20522508?dopt=Abstract [Accessed 20 Nov. 2019].
[10] Garrett, J. Clitherow, T. White, M. Wheeler, B. Fleming, L.(2019). Coastal proximity and mental health among urban adults in England: The moderating effect of household income. Science Direct. [online] Available at: https://www.sciencedirect.com/science/article/pii/S1353829219300607?via%3DihubS [Accessed 21 Nov. 2019].
[11]van Tulleken C, Tipton M, Massey H, et al(2018). Open water swimming as a treatment for major depressive disorder Case Reports;2018:bcr-2018-225007.[online] Available at:https://casereports.bmj.com/content/2018/bcr-2018-225007.abstract[Accessed 20 Nov. 2019].
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