Get Your Daily Dose of Nature: The Mental Health Benefits of Being Outdoors

Have you noticed a boost in your mood lately? It's possible that the warmer weather and extra time spent outside may be contributing to your improved sense of wellbeing. Nature offers a chance to breathe in fresh air, engage in physical activities, practice mindfulness, and absorb Vitamin D - all of which can contribute to better quality sleep and improved mental health.

Fresh Air

Fresh air has a range of benefits for our well-being. Outdoor air typically has higher levels of oxygen than indoor air, which can boost alertness and energy (Sturmberg, 2018). Opening windows to allow fresh air to circulate indoors can decrease the concentration of carbon dioxide and other indoor pollutants that can harm our health and well-being. Incorporating fresh air into daily routines, such as walking to work or having lunch outdoors, has been shown to have a positive impact on mental health outcomes (Gidlöf-Gunnarsson et al., 2018).

Physical Exercise

Spending time outdoors often involves some form of physical activity, which has been shown to have numerous positive effects on mental health. Regular physical activity has consistently been shown to reduce symptoms of anxiety and depression, improve mood, and enhance overall well-being (Schuch, et al., 2018). Engaging in physical activity can also provide a sense of accomplishment and boost self-esteem, further contributing to improved mental health.

The primary way that exercise promotes mental health is by increasing the production of endorphins, natural chemicals in the body that promote pleasure and reduce pain (Kandola, et al., 2019). Exercise also increases the production of other neurotransmitters, such as serotonin and norepinephrine, which can help regulate mood and reduce symptoms of depression (Kandola, et al., 2019). Additionally, exercise can help reduce levels of cortisol, the stress hormone associated with anxiety and depression.

Mindfulness

Mindfulness is the practice of being present and fully engaged in what your senses are experiencing in the current moment, without judgment or distraction. Spending time outdoors can offer mindful sensory stimulation, such as star gazing, listening to the sound of birds or waves, the sight of greenery, or watching the movement of leaves in the wind. Exposure to nature can also promote feelings of wonder and awe, resulting in increased positive emotions and a greater sense of connection to something bigger than oneself. These activities promote relaxation and reduce stress levels, by grounding us in the present moment and providing a sense of belonging and connection.

Mindfulness techniques can help individuals develop emotional regulation and stress management skills, while also fostering greater self-awareness and self-compassion (Chiesa & Serretti, 2010). Additionally, research has shown that mindfulness practices can lead to changes in brain function and structure that are linked to enhanced emotional regulation and cognitive flexibility (Tang et al., 2015).

Vitamin D

The body produces Vitamin D when the skin is exposed to sunlight, and studies have connected it to improved mood and a decrease in depression symptoms (Garcia-Toro, 2020). Vitamin D receptors can be found in various parts of the brain, including those involved in regulating mood and brain function, indicating that vitamin D may play a role in these processes (Groves et al., 2014). In addition, Vitamin D has been discovered to possess anti-inflammatory properties, and inflammation has been connected to a variety of mental health disorders(Gao Q, et al., 2018).

The best way to get vitamin D is through sun exposure, although Vitamin D can also be obtained through dietary sources such as fatty fish, fortified foods, and supplements (Holick, 2017). *Contact your health practitioner before adding any supplements to your diet.*

Improved Sleep

Spending time outdoors can have a positive impact on sleep quality, which is crucial for maintaining mental health and well-being. Exposure to natural light and fresh air can help regulate the body's internal clock, promoting healthy sleep (Alam, et al., 2018).

During sleep, the brain consolidates memories and processes emotions, contributing to mood regulation, attention, concentration, and decision-making abilities (Marín-Lambarri, et al., 2020). Getting enough sleep on a regular basis can improve overall mental performance and productivity while reducing the likelihood of cognitive impairments in later life (Lunsford-Avery & Orr, 2019).

Tips on how to incorporate time outside into your daily activities:

1. Take a walk: Instead of driving or taking public transportation, try walking to your destination, whether it's work, the grocery store, or the park. This can help you get some fresh air and exercise, and it can also save you money on transportation costs.

2. Eat outside: Instead of eating your meals indoors, try eating outside on a patio or in a park. This can help you get some fresh air and sunlight, and it can also be a relaxing way to enjoy your meal.

3. Take a break: Instead of taking a break at your desk or in a break room, try taking a break outside. You can take a walk around the block, sit on a bench and enjoy the scenery, or simply stand and take a few deep breaths of fresh air.

4. Exercise outside: Instead of exercising indoors, try taking your workout outside. You can run, cycle, hike, or do yoga in a park or on a trail. This can help you get some fresh air and enjoy nature while getting your daily exercise.

5. Garden: If you have a yard or access to a community garden, consider starting a small garden. This can be a fun way to get outside, connect with nature, and grow your own food.

Remember, incorporating time outside into your daily activities doesn't have to be complicated or time-consuming. Even just a few minutes of fresh air and sunlight each day can have a positive impact on your mental and physical health.

Erin Warder M.A.

Registered Psychotherapist

References:

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Chiesa, A., & Serretti, A. (2010). A systematic review of neurobiological and clinical features of mindfulness meditations. Psychological Medicine, 40(8), 1239-1252.

Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X., Wang, Q., Shen, L., & Xie, Y. (2018). The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients, 10(11), 1395.

Garcia-Toro, M., Lubian-Lopez, S., Vicens-Pons, E., Hidalgo-Mazzei, D., Navarro-Mateu, F., Soler-Gonzalez, J., ... & Vieta, E. (2020). Mindfulness and vitamin D intervention for the treatment of depressive symptoms: A randomized controlled trial. Journal of Affective Disorders, 266, 731-739.

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Kandola, A., Ashdown-Franks, G., Hendrikse, J., Sabiston, C. M., Stubbs, B., & Ward, P. B. (2019). Physical activity and depression: Towards understanding the antidepressant mechanisms of physical activity. Neuroscience & Biobehavioral Reviews, 107, 525-539.

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Marín-Lambarri, D. J., & Gómez-Salgado, J. (2020). The relationship between sleep quality and mental health during the COVID-19 pandemic in Chile. Sleep Medicine, 77, 232-239.

Schuch, F. B., Vancampfort, D., Rosenbaum, S., Richards, J., Ward, P. B., & Stubbs, B. (2018). Exercise improves physical and psychological quality of life in people with depression: A meta-analysis including the evaluation of control group response. Psychiatry research, 269, 424-431.

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Tang, Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.