Power of Nature for Your Health
- erkanykaya
- May 24
- 5 min read
Discover the Power of Nature for Your Health: Reach the Peak with Movement and Nature!
In the hustle and bustle of modern life, we often seek complex solutions to protect and improve our health. However, the answer may lie in the simplest and most accessible resources: Nature and movement! Being active in nature offers a miracle for both our physical and mental well-being.
The Price of Modern Life and Inactivity
Today, as a society, we have increasingly adopted a sedentary lifestyle. This situation changed from our active lifestyles during World War I and the Depression with the introduction of motor vehicles and modern conveniences into our lives. Technological advancements such as washing machines, refrigerators, televisions, computers, and the internet, while making our lives easier, have also tied us more to our seats. The widespread adoption of the work-from-home model with the pandemic has further entrenched this situation, leading to an approximately 70% reduction in our daily movement.
Movement: A Panacea for Every Ailment
Experts recommend at least 150 minutes of moderate-intensity aerobic activity per week (which equates to about 25-30 minutes per day) and strength training twice a week. Referring to exercise as "movement" signifies much more than just going to the gym; it means moving your body in any way you enjoy.
The benefits of regular physical activity are countless:
Higher quality sleep
Reduced anxiety
Lowered blood pressure
Decreased risk of heart disease, stroke, and type 2 diabetes
Reduced risk of certain types of cancer such as breast, endometrial, kidney, bladder, esophageal, stomach, and colon cancer
Maintenance of a healthy body mass index
Improved bone health and reduced risk of osteoporosis
Reduced risk of dementia
It's emphasized that physical activity should be considered a "vital sign" alongside blood pressure, heart rate, temperature, weight, height, and body mass index, and that doctors should prescribe exercise to their patients.
An Important Part of Lifestyle Medicine: Nature!
An important element that can be added to the fundamental pillars of lifestyle medicine is daily exposure to nature and fresh air. Remember, "There is no bad weather, only inappropriate clothing," so the importance of going outside in all conditions is great. Indeed, Hippocrates said centuries ago, "The physician treats, but nature heals," and "Nature itself is the best physician."
Meet Shinrin-Yoku: Forest Bathing
The Japanese practice called "Shinrin-Yoku," meaning "forest bathing," expresses exactly this. This concept encourages visiting the forest for relaxation and to improve one's health, literally meaning "forest bathing." Shinrin-Yoku doesn't necessarily mean exercising, hiking, or jogging; it is simply being in nature and experiencing it with all our senses (sight, hearing, taste, smell, and touch). This concept was introduced in 1982 by the Forest Agency of Japan to reduce worker stress.
Scientifically Proven Benefits of Nature
The positive effects of forest bathing on the immune system have been strikingly demonstrated.
Increased Natural Killer (NK) Cell Activity: It is known that the immune system, especially natural killer cells, plays a vital role in defense against bacteria, viruses, and tumors. Stress has been shown to inhibit immune function. Forest environments have been found to reduce stress and thereby enhance immune function, particularly the activity of Natural Killer (NK) cells that fight against cancer and viruses. Studies have observed that even just two days spent in the forest significantly increased NK cell activity, and this effect persisted even one month later.
Decreased Stress Hormones: Being in a forest environment, compared to an urban setting, lowered levels of cortisol (a stress hormone) in saliva, blood pressure, and pulse rate.
The "Sweet Spot" 20-30 Minutes: Another study from the University of Michigan showed that spending 20-30 minutes in nature is the "sweet spot" for lowering cortisol levels. This duration also aligns with the daily recommended movement time.
A meta-analysis showed that green space exposure was associated with statistically significant reductions in diastolic blood pressure, salivary cortisol, and heart rate. Significant decreases in the incidence of diabetes, all-cause mortality, and cardiovascular mortality were also found.
The Magic of Nature: Phytoncides and Biophilia
So, where does this magical effect of nature come from? "Phytoncides," volatile organic compounds released by plants and trees, are one reason. When we inhale these natural chemicals, our immune system strengthens, our stress hormones decrease, our sleep deepens, and our concentration improves. For example, in one experiment, participants were kept in a hotel room where cypress tree oil was vaporized, and a 20% increase in NK cells and less fatigue were observed.
Furthermore, the "biophilia" hypothesis suggests that humans have an innate tendency to connect with nature and living organisms. Natural environments are rare places where we can engage all five of our senses.
Effects of Nature on Children, Behaviors, and Gut Health
Children: Spending time in nature reduces stress in children, increases focus and concentration, can alleviate ADHD symptoms, develops creativity and critical thinking, and enhances enthusiasm for learning.
Behaviors: A striking study in Chicago showed 48% fewer property crimes and 56% fewer violent crimes in buildings with the highest levels of greenery. Greener courtyards encouraged residents to get to know each other and increased community spirit.
Gut Microbiome: A study with preschool children found that after participating in a nature-related structured play and growing program, there was an increase in beneficial bacteria like Roseburia (a butyrate-producing bacterium) in their gut microbiome and an increase in serotonin (the happiness hormone) levels in their feces.
The Power of Combining Movement and Nature
When we combine movement and nature, the benefits multiply: Blood pressure and stress hormone levels decrease further, the immune system strengthens, self-esteem increases, and anxiety lessens. Countless activities such as walking, running, gardening, cycling, swimming, and bird watching can be done in nature.
Add Nature to Your Life with the "Nature Pyramid"
A "Nature Pyramid" model can be considered to incorporate nature more regularly into your life:
Daily: Spend time in your own garden or a nearby park, touch the soil.
Weekly: Go bird watching, try to identify plants, engage in gardening.
Monthly: Visit regional or state parks. Remember, parks face the risk of closure if not utilized.
Annually: Plan a vacation in nature, discover new national parks.
Overcoming Barriers
Instead of hiding behind excuses like "I don't have time," "I don't have money," "I'm getting old," or "the weather is bad," it's possible to take action. Remember, "There is no bad weather, only inappropriate clothing." Creating an environment with people who have similar interests can increase your motivation.
Inspiring Applications from Around the World
There are wonderful programs around the world aimed at connecting people with nature. For instance, programs like Park Rx encourage doctors to write "nature prescriptions" for patients. In a "Nature Prescription" trial conducted in Scotland, 350 patients were given nature prescriptions for various health problems, and three-quarters reported benefiting.
Conclusion: A Call to Return to Nature
As Hippocrates said centuries ago: "If you are in a bad mood, go for a walk. If you are still in a bad mood, go for another walk." Returning to nature and being active are indispensable for a healthy, happy, and balanced life. Whether it's a short walk, a day spent in the forest, or touching the soil in your garden, embrace the endless benefits offered by nature and movement.
Come on, do yourself a favor today and surrender to the healing arms of nature!
Erkan Yalçınkaya
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