Only a Small Dose of Nature Soothes Stress
Article overview:
- One study found that lingering in nature was linked to a significant drop in stress hormone levels.
- Interestingly, 20-30 minutes of outdoor time seems to be the ideal length of time to get the benefits of decreased cortisol levels.
- Can't you go outside Another study found that looking at nature images had similar cognitive benefits to walking in nature.
Research on How Nature Reduces Stress
Some days nothing seems to be going right. A lot of small things can add up or one important thing that bothers you, like paying bills, having an argument with your significant other, or worrying about a health problem. Whatever the cause, it is important to recognize when you are amazed and to do something to reduce your stress levels. And getting that relief might even be easier than you think. According to recent research, it can only take a little time in nature.
The study, conducted at the University of Michigan at Ann Arbor, found that spending 20 minutes or more in nature was associated with a significant drop in stress hormone levels. These results are based on a study that included 36 men and women, with a mean age of almost 46, all of whom lived in urban areas.
Within eight weeks, the test subjects were given the task of visiting an outdoor environment in which they had the feeling of encountering nature. They chose the sites themselves and decided when to adhere to the guidelines that it should be at least 10 minutes per visit three times a week for the entire duration of the study. Volunteers were discouraged from engaging in certain activities that might affect their stress levels while out in their nature, including exercising, talking to others, reading and, I must say, using their cell phones.
At four random times, the researchers collected samples of the participants' saliva both before and after one of the nature sessions. The cortisol level – the stress hormone “fight or flight” released by the adrenal glands – was measured and lowered by an average of 21.3 percent per hour after interaction with nature.
Length of time you need in nature
Interestingly, 20 to 30 minutes outdoors seems to be the ideal length of time to get the benefits of decreased cortisol levels. Longer periods of time in nature remained beneficial for the subjects, but the decline in cortisol was less. The researchers also checked levels of alpha-amylase, an enzyme in saliva that is known to be a reliable biomarker of stress levels. They discovered that those who chose to just sit in their natural spot or do a combination of sitting and walking had a 28 percent reduction in alpha-amylase per hour.
This study is obviously limited by the very small size of its population sample, making it difficult to say whether the results could be replicated in a larger, more diverse group. Even so, the results seem broadly in line with other similar research. For example, a 2010 study at the University of Essex in the UK showed that just five minutes of exercise in a natural setting improved mental health.
And it certainly wouldn't hurt us to communicate a little more with nature. We should "stop and smell the roses" for a reason. It is healthy for us to spend some time outdoors in the sunshine and fresh air, admiring the beauty of the vast natural world that surrounds us. People who live in a more urban setting may benefit more as this is not a typical setting. Therefore, it is good if you can find a park or garden nearby that is your focal point for nature. Suburban and rural dwellers may not have to try that hard, but should still reserve some time throughout the week to take a stroll around the neighborhood, or at least sit on the porch or backyard and enjoy the bounty of nature without a cell phone your hand.
Photos of nature also beneficial
If you're having trouble getting to a nature spot on a regular basis, a mural of a nature scene or pictures of flowers as a screensaver might be the next best thing. No joke. A 2008 study at the University of Michigan at Ann Arbor found that looking at nature images offered similar cognitive benefits as walking in nature.
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