The benefit of spending time in nature
I am very passionate about this particular habit change and I have incorporated it into my daily routine for improved health, fitness and wellbeing. I am also really excited for our community to share pictures, art, stories and videos of their experiences of enjoying nature throughout the world.
Our goal is to create a global community of contributors for our printed magazine and social media channels to inspire and motivate us all to spend more time in nature and improve our social connections, health and well being.
The benefits of spending time in nature
I have researched many articles and I consistently read about the Japanese term “ Shinrin-yoku”, that translate as forest bath and they believe it has the power to counter illness, depression, stress, anxiety. Spending time in the forest and nature boosts the immune system, lowers blood pressure and aids sleep.
Shinrin Yoku involves engaging all the senses while spending time in nature, including listening to the sounds of the forest, feeling the texture of the ground and trees, smelling the natural aromas, and observing the colors and movements of the natural surroundings. It is often practiced through guided walks led by trained instructors who offer a series of sensory activities and meditations designed to encourage participants to connect with nature in a deeper way.
Shinrin Yoku has gained popularity in recent years, and there is a growing body of scientific research supporting its health benefits. It is often recommended as a form of complementary therapy to support overall health and wellness.
If you would like to explore more about the benefits of Forests and nature, I highly recommend the below book by DR QING LI.*
*Please visit the book club for more recommendations and please note that if you purchase or download from Amazon I receive a small commission to help support this project.
I have incorporated time in nature as an important part of my routine and it can be a walk with the dog or cycling in nature but stopping to appreciate nature.
This practice is very popular in Japan as roughly 80% of the population live in urban areas and in the UK more of us spend time indoors working remotely or in the office working long hours.
my personal experience
Since I launched this project, I am constantly learning and I have been surprised on how people land on different pages on the website based on their searches and rarely the home page. I encourage you to read my first post/blog “ Why did I wake up in an ambulance” to really understand my motivation for this project.
I was born and raised in East London on a council estate but I was very fortunate to spend summer holidays in rural Ireland. Every summer holiday was spent in Kerry, Ballybunion and I loved exploring nature and helping out on my uncles small dairy farm.
I have shared my passion for the outdoors with my children and I decided to include the below photograph from 2015, my first and only time climbing Snowdon or Yr Wyddfa, the highest mountain in Wales, at an elevation of 1,085 metres above sea level, and it is located in Snowdonia National Park in Gwynedd.
I know the photograph is not the best quality but it always makes me smile and brings back fantastic family memories. My body language and smile is pure enjoyment and to me highlights the positive power of nature and happiness and wellbeing. As a family my children always talk about this memory, as we reached the top of mount Snowdon and entered the visitor centre and train station. (Yes you can get a train to the top, see the below photograph), there was an announcement to quickly descend as a storm has blown over. In the mist and rain, I picked the incorrect route and we battled winds and side rain to slowly descend the mountain. We were drenched by the time we reached the youth hostel at the bottom and both kids were in tears. I constantly get reminded..
“Do you remember when you nearly killed us on Mount Snowdon?””
I am passionate about this aspect of the project and I am really excited to see the contributions from community members all over the world. If you share our passion then please visit the contributors page for the opportunity to appear in the printed version of the Travel + Art + Nature or share on our social media channels.
meditation in nature
I am sure you agree that many of us feel overwhelmed and our mind feels bombarded by always being “on”. In modern society we are more connected than ever and social media does have it’s benefits but we are connected by technology 24/7. From my own personal experience, we are encouraged to download work e-mail apps to our personal phones and how many times have you received the text or Whatsapp, “ I know you are on holiday but I have a quick question about…..”.
This is a daily habit I have incorporated into my life, especially that we are back in the office 3 days a week. I make sure I book daily 45 minute to 60 minute block in my calendar and step away from work or the office. Use this time to step away and remind yourself of the value of simply being alive and what you are grateful for. You might have read my article on the benefits of mediation but you could use this time to just go for walk and listen to your music playlist, a podcast or even a 10 minute mediation App on gratitude. Please try and listen to a gratitude meditation exercise and just remind yourself of what you are grateful for.
Scientific research has shown that spending even a brief moment in nature increases wellbeing, calm, and a sense of connection with the world and nature and something larger than your own conflicts and concerns. When you step out in nature try and follow the 3 steps to be in the moment and turn off your internal dialogue such as “ I am feeling stressed about the presentation tomorrow, I am bit worried about my year end appraisal, etc”
listen to sounds
You can use your mediation app for a mindful walk for prompts or you can just listen to the surrounding sounds. Can you hear birds chirping?, can you hear machinery ? Can you hear the wind in the trees? Or the sound from a group conversation ? Focus on the sounds and this can be a walk in a forest or in a city park. I have included a short video of one of my evening walks with my dog Bobby and just stop and listen to the birds in the trees !
Sounds captured on a evening dog walk
Focus on looking around and observing the detail
One thing that I have really noticed since incorporating daily walks from the office, the number of people that walk and look at their phones or sit on the bench to eat lunch and stare into their phones, totally oblivious to the world around them. As you walk, really look at your environment, maybe study a building and be in awe of the architecture, really look up and study a tree or the texture of a leaf.
Feel how your body is responding
Now focus on how your body is responding, what does the cold feel like on your face ? Can you feel the sun on your head, focus on your stride as you walk. How does your legs feel as you walk ?
There has been thousands of studies on the impact of spending time in nature but one study really resonated with me. A study by the University of Michigan found that just a 20 minute nature experience was enough to significantly reduce levels of the stress hormone cortisol.
Why do we need to manage cortisol
Cortisol is a hormone that is produced by the adrenal glands in response to stress. While cortisol is necessary for the body to function properly, excessive levels of cortisol can be harmful.
In men, high levels of cortisol over a prolonged period of time can have negative effects on health. These effects include:
1. Reduced testosterone levels: High levels of cortisol can lead to reduced testosterone levels, which can have a negative impact on libido, muscle mass, and bone density.
2. Erectile dysfunction: Chronic stress and high levels of cortisol can also cause erectile dysfunction in men.
3. Increased risk of depression and anxiety: High cortisol levels are associated with an increased risk of depression and anxiety.
4. Increased risk of heart disease: High cortisol levels have been linked to an increased risk of heart disease and high blood pressure.
5. Lowered immune function: Prolonged high cortisol levels can suppress the immune system, making men more susceptible to infections and illnesses.
6. Cortisaol is a stress related hormone triggered by stress and actually encourages your body to hold onto fat, especially around the belly!
In summary, while cortisol is a necessary hormone, excessive levels can be harmful to men's health. It is important for men to manage stress and maintain healthy lifestyle habits to keep cortisol levels in check.
Can time in nature help the national health service ?
In the United Kingdom we are probably about 40 years behind Japan but one study by king’s college London in 2018, found that exposure to trees, the sky and birdsong in cities improved mental wellbeing. The benefits from the participants were still evident several hours after the exposure
The Japanese model of Forest bathing is a form of social prescribing and they have recognized that health can be impacted by a range of factors, including employment, housing, work stress, debt and social isolation.
The national health service have looked at the model and more research needs to be undertaken but forms of social prescribing include time in nature/forests, volunteering, eating advice, sports activities and community gardening.
The national health service (NHS) is working with the Woodland Trust to encourage spending time in nature and forests to support regaining balance and escaping the pressure of everyday life.
A study by the University of Westminister found that social persribing was associated with a 28% reduction in GP appointments and a cut in A&E attendances and outpatient referrals.
If you have been inspired please visit UK's Largest Woodland Conservation Charity - Woodland Trust for some inspiration and to find forests near you.
I hope you have been inspired to spend more time in nature and I leave you with the famous poem by Lord Byron. Also, please continue to share your experiences in nature via our social media channels. If you would like to contribute an article about your personal experiences of nature or forest bathing then please contact me.
“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep Sea, and music in its roar:
I love not Man the less, but Nature more.”