Episode 23: Nature's Healing Touch - Embracing the Outdoors for Better Health

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Transcript

Can you imagine going to the doctor for stress and anxiety, and instead of leaving with a prescription bottle, you leave with a note that says, "Spend 30 minutes in nature every day."  Sounds kind of refreshing, right? Well, believe it or not, that’s actually becoming a reality in  some parts of the world. Doctors are starting to prescribe nature as medicine. And honestly—it makes total sense.

Spending time in green spaces—think parks, forests, gardens—has been shown to reduce stress, lower anxiety, and ease symptoms of depression.

And in Japan, there’s an actual name for this: Shinrin-yoku, or forest bathing. It’s the practice of slowly and mindfully walking through a forest—engaging all your senses. It’s not about exercise. It’s about being present. Studies have shown that forest bathing can lower cortisol levels, reduce heart rate, and boost feelings of peace and clarity.

Let’s talk sunshine. There’s nothing quite like those first rays of morning light to lift your spirits.  And there’s a good reason for that.  Morning sunlight helps regulate your circadian rhythm—your body’s internal clock that governs your sleep and wake cycles. Getting just 10–15 minutes of sun exposure early in the day tells
your body, “Hey, it’s time to be awake!” That triggers the release of cortisol, giving you energy to start the day.

Now let’s talk water. Think about the last time you were near a lake, a river, or the ocean.  Remember how you felt? Calm, clear, maybe even inspired?  There’s a theory called Blue Mind—coined by marine biologist Wallace J. Nichols—which
suggests that being near water triggers a mild, meditative state in our brains. It reduces stress,  enhances creativity, and brings a sense of peace.

Let’s talk about the body. Spending time in nature has some pretty impressive physical health benefits. It can lower blood pressure, reduce inflammation, boost your immune system, and even speed up recovery from illness. One theory is that when we’re in nature, we’re breathing in something called phytoncides—natural compounds released by trees and plants. These compounds have been found to increase our white blood cell activity, helping the body fight off infections.

Let’s circle back to something we all need more of: sleep.  When you spend time outdoors—especially during the day—you help reset your internal clock. Natural light exposure tells your brain when it’s time to be alert and when it’s time to rest. That balance is key for healthy, restorative sleep.

Here are some easy, practical ways to weave nature into your day:

-Start your day outside: Step out onto your porch, balcony, or even just open a window. Let the sunlight hit your face.

-Bring nature indoors: Add plants to your home or office. 

-Listen to nature sounds: 

-Garden: 

-Go barefoot: Try walking barefoot in grass or sand. 

-Practice mindful walking: Walk slowly and pay attention to what you see, hear, and feel. It’s a simple meditation that works anywhere.

Nature is not a luxury—it’s a necessity. It’s not just a place to visit; it’s a place to belong.

HOW NATURE HEALS | Reader's Digest US - Lifestyle - Read this story on Magzter.com

The Healing Power of Nature | Psychology Today

A forest bathing trip increases human natural killer activity and expression of anti-cancer proteins in female subjects - PubMed

Spending at least 120 minutes a week in nature is associated with good health and wellbeing - PubMed

Entrainment of the human circadian clock to the natural light-dark cycle - PubMed

Green space, urbanity, and health: how strong is the relation? - PubMed