How nature heals us

Our comfortable environment has come at the cost of our health. We now spend more time indoors than out, and the vast majority of people spend less than one hour outside per day. Head back to the year 1900 and the average time spent outdoors was over seven hours.

We retreated indoors when technology became more prevalent and forgot the healing power of nature. Everyone feels good after spending time outdoors, whether it's a walk in the forest or a kick about in the park, time outside heals us. Movement outdoors is only a small part of the equation, the healing aspects of nature go incredibly deep. Our biology was built to be in nature, not in man-made environments. We aren't going to ditch our homes, of course, but we can focus on getting outside more and reclaiming these healing benefits.

But how exactly does nature heal us? That's what we'll be looking at in this article, so once you've finished reading, get your hiking boots on.

The power of birdsong

Birdsong is perhaps one of the most beautiful sounds in existence, but it goes further than simply being lovely to hear. Everyone can attest to feeling better after a walk outdoors, and among the many reasons is this: our brain has a circuit that is constantly listening for birdsong. When birds are singing, the threat level is low, since birds stop singing when a larger mammal, a potential threat, approaches.

The key thing is that this circuit never switches off. You can put on all the calming music you like, but the true calming sound is birdsong. When the brain finally decides the environment is safe, several things happen at once. The amygdala settles. The parasympathetic nervous system takes over. Cortisol drops, heart rate variability rises, and the part of the brain most associated with rumination and anxious thought goes quiet.

There are many studies to back this up, but two are worth noting here. Firstly, Max Planck researchers tested this in 2022 with 295 people: six minutes of birdsong and anxiety dropped, six minutes of traffic noise and depression rose. The effect size was the same in both directions, showing the power of birdsong versus man-made sound.

Secondly, King's College London followed over 1,200 people through a smartphone study and found the effect lasted for hours after the sound had stopped. People with depression responded in the same way as everyone else. Spending time in parks and forest areas are great ways of hearing birdsong, sitting and doing nothing but listening can really help us move into a state of healing.

Negative ions

Despite their name, negative ions do not negatively affect us, quite the opposite, in fact. Negative ions are molecules floating in the air that have gained an extra electron, giving them a negative charge. When these come into contact with our skin they help boost mood and energy through serotonin regulation, enhance air quality by neutralising airborne particles, and promote better sleep and cellular repair.

Columbia University ran depression trials using negative ion generators in the late 1990s and early 2000s. High-density negative ion exposure performed comparably to antidepressants in some seasonal affective disorder cases. Serotonin metabolism is the leading mechanism. High positive ion environments appear to raise serotonin levels in ways that paradoxically cause irritability and anxiety, the opposite of what you'd expect given serotonin's reputation. Negative ions work to normalise this.

Certain trees particularly conifers, release compounds called phytoncides alongside negative ions. The Japanese forest bathing research (Shinrin-yoku) found that phytoncide exposure specifically increases NK cell activity, which is your immune system's front line against abnormal cells. Negative ion and phytoncide exposure in forests almost always occur together, which makes isolating either effect difficult.

Waterfalls produce what's called the Lenard effect, water droplets breaking apart transfers charge and generates some of the highest natural negative ion concentrations on earth. Up to 100,000 ions per cubic centimetre has been recorded near large waterfalls. City air typically sits around 100 to 200.

The more time we spend indoors, the less contact we have with negative ions. The places we can get the most are waterfalls, beach waves, sunlight, thunderstorms, cascading rivers, mountains and dense forests. The more time we spend exposed to these environments, the better our health will be. It is one of the biggest reasons that time spent outdoors heals us so well. 

Contact with the soil and grounding

Grounding is one of the most powerful aspects of nature's healing, reconnecting with the natural EMF of the earth and dispelling the build-up of non-natural EMFs that we accumulate throughout the day, every day. Having bare-skin contact with soil, sand or grass can help reduce inflammation, restore a sense of calm, and provide antioxidants as well as negative ions. Even just 10 minutes a day can have a profound effect on inflammation levels and overall wellbeing.

There is a tonne of research around grounding, but more is now showing how contact with the soil can also improve our gut microbiome. Diversity is key for gut health, the more diverse our gut flora, the better, but this only comes from exposure to natural environments, not clinical homes cleaned with sprays claiming to kill 99.9% of germs. A good diet alongside lots of time in nature creates a strong gut microbiome and therefore resilience to illness and potential food poising. 

Some of the best practices here are barefoot walking on the beach or grass, with the sea being the best form of grounding as we also absorb minerals from the water. Gardening without gloves can also improve contact time with soil, be careful not to overdo it and wear your hands raw, but some time spent potting, even with indoor plants, can help. Immersing yourself in nature is the key. The more time spent grounding, with hands and feet touching the earth regularly, the better.

Sunlight

I've spoken about how important sunlight is in many previous articles, and its role within nature's healing regime is no different. Sunlight used to be used by hospitals, with beds placed outdoors to allow for heliotherapy, essentially sunbathing whatever parts of the body they could.

Receiving vitamin D is just one part of sunlight's benefits. There's also the healing power of infrared light, antimicrobial effects, and the amazing benefits it has for our skin and mood. When our diet is clean, the sun is no harm to us, removing seed oils, which are high in PUFAs, helps us avoid burning. Combine this with being sensible about exposure, and there is little need for suncream.

Sunlight also has an antimicrobial effect on fabrics, so airing clothing or bedding in sunlight can help kill off unwanted bacteria. This is a key reason why sunlight in places such as bathrooms and other wet areas is so important, it helps kill off mould.

Reduction in toxins

The average home is full of non-native EMF, off-gassing materials and stale air, and we often combine these by living near roads, cell phone towers and a whole host of other toxins. Most of nature is not. Heading out into the country is one of the best ways to reduce the burden on your body, and a camping trip is probably the best way to do this.

By sleeping on the floor we are grounded all night long during camping trips. We often hike around the surrounding area and cook real food over the fire or BBQ, far away from any EMF-emitting cell phone towers or wifi. Camping and hiking similarly help our bodies disperse the burden they've been carrying constantly in the city or at home.

There are also far fewer cleaning chemicals and fragrances when we get out into nature. You're far less likely to come into contact with a clinical or heavily fragranced environment, which again helps your body heal, as it's no longer being burdened by constant bombardment from hormone-disrupting scents and chemicals.

What to take away

Increasing the time you spend outdoors is the place to start. For many reading this, summer is just around the corner, so prioritising outdoor activities is a must. Plan day trips, make it a priority to get out for a morning walk every day, eat outdoors, there is no shortage of ways you can increase your time spent outside. Daily immersion in nature is key to great health.

It may sound too simple to have an effect, but it's the easiest thing you can do for your health, and as you've seen, it pays you back greatly. Reconnect with nature and get outside.