Being in Nature... How much Time do we need to Heal?
In a world where we are constantly surrounded by concrete walls and artificial lighting, it’s easy to forget the profound effects that spending time in nature can have on our overall well-being. Our bodies are intricately connected to the natural world, and when we neglect that connection, we pay the price with our physical, emotional, and mental health. I have always advocated for making time to be outdoors every day, soaking in the nourishing rays of the sun. But it goes beyond just sunlight as nature offers us a sanctuary where we can unwind, de-stress, and reconnect with ourselves in ways that are impossible within the confines of a building.
Michael Easter, a professor at the University of Nevada, Las Vegas, experienced this first-hand during his transformative journey in the Alaskan wilderness. He described it as a truly "transcendent" experience. And yet, despite the undeniable benefits, a staggering 92% of Americans spend the majority of their time indoors, missing out on what nature has to offer. The call to "spend time outdoors" is often vague, leaving many unsure of how much time they actually need to dedicate to nature to see tangible improvements in their health and well-being. This is where the 20-5-3 nature pyramid comes in, providing a clear guideline on the optimal amount of time we should be spending in nature to truly reap its benefits. So, the next time you're feeling overwhelmed or disconnected, remember that nature is not just a luxury. It is a necessity for our well-being. Take the time to immerse yourself in the beauty of the natural world, and watch as it transforms you from the inside out.
Three Times Weekly, Being in Nature for 20 Minutes
Rachel Hopman, Ph.D., a distinguished neuroscientist at Northeastern University, recently unveiled a groundbreaking discovery that could revolutionise the way we approach our mental well-being — the nature pyramid. This simple yet profound guideline suggests that by immersing ourselves in the great outdoors for just 20 minutes, three times a week, we can significantly enhance our memory, cognitive function, and overall sense of well-being. Moreover, it has been proven to reduce levels of the stress hormone cortisol, offering a much-needed respite from the hectic pace of modern life. Hopman emphasises the importance of disconnecting from our devices while in nature, as multitasking with our cell phones fails to yield the same beneficial effects. Instead, she encourages us to embrace the therapeutic power of "soft fascination" that nature provides. This gentle state of mindfulness, akin to meditation, rejuvenates and replenishes our cognitive resources, enabling us to tackle tasks with greater mental clarity and creativity.
In a recent study conducted by Hopman and her team, participants who spent time in natural settings, such as parks or forests, reported feeling uplifted and more focused. Unlike the mental fatigue that often accompanies prolonged periods of concentration. The natural environment offers a unique respite for our overworked brains. By simply being present in nature, we allow our minds to relax and recharge, without the need for exertion or mental strain. Hopman’s research into brain waves further solidifies the link between nature and cognitive function. By monitoring the brain activity of individuals before, during, and after time spent in nature, she found that a specific brain wave known as posterior alpha power decreased while in natural environments. This key finding suggests that the benefits of nature go far beyond mere relaxation as they may actually alter the very structure of our brains, enhancing our ability to focus, process information, and think creatively. In essence, Hopman’s work sheds new light on the profound impact that nature can have on our mental well-being. By incorporating just a brief daily nature walk into our routines, we can tap into the restorative power of the natural world, fostering a sense of calm and clarity that transcends traditional mindfulness practices. As we strive to navigate the complexities of modern life, let us not overlook the simple yet profound benefits that nature offers, providing us with a sanctuary for our minds to thrive and flourish.
Spending 5 Hours Monthly in the Great Outdoors
The 20-5-3 rule is a guiding principle that encourages people to spend time in nature for their mental and emotional well-being. The next part of this rule emphasizes the importance of spending 5 hours a month in semi-wild nature. It's not just about the number of hours spent, but also about the environment you choose. Look for a natural area like a state park that offers a wilder space than your average city park. Research has shown that part of the relaxation people feel in nature may come from viewing fractals. These are repeating patterns found in nature, such as clouds, trees, and mountains. Studies have found that people respond differently to fractals that mimic natural patterns compared to ones that repeat exactly. Natural patterns were found to be better at helping people feel relaxed and focused. The final part of the 20-5-3 rule recommends spending 3 days a year in remote areas of the natural world. This time off the grid, away from the hustle and bustle of daily life, can have profound effects on mental well-being. Spending time in nature can reset your thinking, boost creativity, and make you feel better overall. One study found that participants who spent a week in the wild reported a decrease in PTSD and general stress symptoms, along with improvements in social relationships and happiness. The researchers attributed these benefits to the feelings of awe experienced in nature. Overall, spending time in nature is essential for our mental, emotional, and even spiritual satisfaction. As biologist E.O. Wilson put it, "Nature holds the key to our aesthetic, intellectual, cognitive, and even spiritual satisfaction." So take the time to immerse yourself in the natural world and reap the many benefits it has to offer.
Inadequate Time Spent in Nature Can Lead to Health Risks
The modern urban lifestyle, with its fast-paced demands and constant barrage of screens, has created a world where access to nature is limited and outdoor leisure time is dwindling. Richard Louv, in his groundbreaking book "Last Child in the Woods," identified this troubling trend as "nature deficit disorder." While not a formal diagnosis, the concept sheds light on the harmful effects of disconnecting from the natural world. The consequences of this nature deficit are far-reaching, impacting both mental and physical health. Louv argues that our separation from nature results in decreased sensory stimulation, attention issues, and a higher prevalence of health problems. The importance of time spent outdoors is evident when even prisoners are guaranteed outdoor time, yet alarmingly, many children are spending less than an hour outside each day. Studies show that people in developed countries, like the U.S., spend the majority of their time indoors or in vehicles, leading to a widespread disconnect from nature. This detachment not only has negative implications for environmental conservation but also deprives individuals of the numerous benefits that nature offers for overall well-being. It is clear that our modern way of life is leading us further away from the natural world, with potentially devastating effects. It's time to re-evaluate our priorities and make room for nature in our lives once again.
The Benefits of Spending Time in Green & Blue Spaces
Spending time in natural environments, whether it be surrounded by the lush green of forests and parks or the calming blues of rivers and coastal areas, is not just a pleasant pastime. It's crucial for our well-being. The importance of both green and blue spaces is gaining recognition, as researchers have uncovered the unique benefits that each type of environment can offer. While green spaces and blue spaces share some similarities, such as providing cooling effects and exposure to biodiversity, they also offer distinct experiences. Blue spaces, for instance, allow for recreational activities like swimming and offer soothing sounds of water, which are not found in green spaces. A recent study conducted across 18 countries revealed that exposure to various types of natural environments can greatly improve mental health. Visits to green spaces, inland blue spaces, or coastal blue spaces within the past month were linked to increased well-being and decreased mental distress. Feeling connected to nature, a state known as nature connectedness, was also found to be closely associated with mental well-being and a reduced likelihood of needing depression medication. Other studies have shown that older adults with access to parks have better physical and psychological health, while those who spend time in blue spaces also report improved well-being. Additionally, exposure to specific sights and sounds in nature, such as birds and their songs, can have long-lasting mental health benefits. Research from the Institute of Psychiatry, Psychology & Neuroscience at King’s College London found that simply seeing a bird or hearing birdsongs can lead to significant improvements in mood for both individuals with and without depression. These positive effects can last for up to 8 hours, emphasising the power of nature in promoting mental well-being. So, whether it's the peaceful rustling of leaves in a forest or the melodic chirping of birds by the coast, immersing ourselves in natural environments can truly work wonders for our overall health and happiness.
My Thoughts
I see the 20-5-3 rule as a weak attempt to define the bare minimum of time spent outdoors in the sunlight. It's disheartening to think that even this modest requirement is so often ignored. It speaks volumes about the state of our health and habits as a society. For me, basking in the sun has been a daily ritual for decades. There are countless advantages to this practice that our ancestors understood well. They didn't need a rule to tell them to get outside as it was simply a part of daily life. Farming, the most common occupation in the past, kept people outdoors for most of the day. Contrast that with today, where the majority of us are confined to indoor jobs. Even if we live in a location that allows for ample sun exposure, many of us still don't make the effort to go outside. I firmly believe that we should strive for at least an hour outdoors each day. Ideally, this time would be during solar noon to take advantage of the UVB and near IR wavelengths that not only boost vitamin D production, but also increase a form of energy storage within our bodies known as structured water. This energy reserve can sustain us during periods when sunlight is lacking. It's time to break free from our indoor confinement and reconnect with the natural world around us.
“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”
- Lord Byron
