Wellness: Harnessing Nature

Written By Dr. David Quenzer, PT, DPT

The National Institutes of Health's PubMed Central (PMC) database showcase the specific positive impact surrounding ourselves outside in nature has on the brain.

  • Reduced stress and anxiety: A meta-analysis in PMC [1] reviewing hundreds of studies found nature exposure effectively decreases anxiety and depression symptoms. Another PMC study [2] demonstrated how cortisol, a key stress hormone, lowers after even mild exercise in nature compared to urban settings.

  • Improved mood and attention: A scoping review in PMC [3] analyzed 39 studies, with 98% demonstrating improved mental health outcomes from nature engagement. This included better mood, focus, and overall well-being.

  • Enhanced creativity and problem-solving: Research published in PMC [4] indicates a nature walk's ability to decrease amygdala activity, a brain region linked to stress. This suggests nature exposure may even improve cognitive function and creativity.

Incorporating Nature into Your Life:

Ready to harness nature's power? Start small and consistent:

  • Short bursts: Take 15-30 minute walks in parks, gardens, or near water bodies [1].

  • Explore green spaces: Seek out local nature trails, parks, or community gardens [3].

  • Bring nature indoors: Decorate with plants, open windows for fresh air, or play nature sounds [3].

  • Get active outdoors: Try hiking, gardening, camping, or other nature-based activities [1].

Remember, regularity is key. Even small doses of nature can make a difference in your mental health. For personalized recommendations, always consult a qualified healthcare professional.

References:

[1] Daily exposure to virtual nature reduces symptoms of anxiety: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9868517/[2] Associations between Nature Exposure and Health: A Review of the Evidence: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125471/ [3] What is the impact of nature on human health? A scoping review of the literature: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9754067/ [4] How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9734043/

Dr. David Quenzer, PT, DPT https://www.rethinkpt.com
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