Feeling stressed, depressed, or just generally unhealthy? When was the last time you spent time outdoors?<\/p>\n\n\n\n
In The Nature Fix<\/em> book, Florence Williams explains how researchers are tapping into the healing power of nature. She shares the many proven benefits of spending time outside\u2014and what those of us living in the urban jungle can do to reap its benefits.<\/p>\n\n\n\n Continue reading for an overview of The Nature Fix.<\/em><\/p>\n\n\n\n\n\n\n\n Feeling stressed, depressed, or just generally unhealthy? Consider the last time you went outside. In The Nature Fix<\/em><\/a> book, Florence Williams contends that humans have an innate affinity for nature, and thus the antidote to many of our physical and mental ailments is a good dose of the outdoors<\/strong>. From the practice of forest bathing in Japan to horticulture therapy in Sweden and river rafting in Idaho, Williams explores how researchers are tapping into the healing power of nature\u2014and what those of us living in the urban jungle can do to reap its benefits.<\/p>\n\n\n\n Williams is a journalist, speaker, and contributing editor at Outside Magazine,<\/em> and she has written for other publications such as the New York Times<\/em>, National Geographic<\/em>, and The New York Review of Books<\/em>. She\u2019s received numerous awards for her books, including the 2013 Los Angeles Times<\/em> Book Prize for Breasts<\/em><\/a> and the 2023 PEN\/E.O. Wilson Literary Science Writing Award for Heartbreak<\/em><\/a>. The Nature Fix<\/em> was published in 2017 and was a bestseller on the audiobook platform Audible. <\/p>\n\n\n\n Our guide begins by discussing how our lives and health have changed as we\u2019ve increasingly become a city-dwelling species. Then, we\u2019ll explore the research-backed benefits of being outdoors and take a look at how different countries are supporting their citizens\u2019 health by giving them better access to nature. We\u2019ll conclude with Williams\u2019s prescription for using nature to improve our well-being. We\u2019ll also include other experts\u2019 and authors\u2019 insights into the relationship between nature and health.<\/p>\n\n\n\n Williams explains that humans are losing touch with nature because we\u2019re now predominantly city-dwellers<\/strong>, and this has impacted our health and well-being. In this section, we\u2019ll discuss the change in our environment and how this has affected us, for better and for worse.<\/p>\n\n\n\n Williams explains the theory of biophilia<\/em>, which is the idea that humans are innately drawn to nature. The theory posits that for most of human history, we depended on nature for food, shelter, and survival. Thus, our ancestors developed a deep understanding<\/a> of the natural world, and our brains evolved to give us an instinctual need to interact with nature. <\/p>\n\n\n\n However, humans are moving farther away from nature: Williams says that since 2008, a greater portion of the global population is living in urban areas and two billion more people are projected to become city-dwellers over the next few decades. <\/p>\n\n\n\n The allure of cities, says Williams, is that they offer advantages that many rural areas lack, such as better educational and job opportunities, better infrastructure, more innovation, and more gender equality. <\/p>\n\n\n\n While city living has its advantages, these come at a price. Williams writes that our brains still crave nature, so living in urban areas and having limited access to nature negatively affects our health and well-being. We\u2019ll explore these effects next.<\/p>\n\n\n\n First, living in the city means dealing with more noise, demands, and distractions, which make us more stressed and mentally exhausted. <\/p>\n\n\n\n Williams explains that city folk are constantly exposed to an urban soundtrack of police sirens, airplanes, and other man-made noises. These ever-present noises prevent us from fully relaxing<\/strong>; since our brains equate noise with threats, we\u2019re perpetually in a state of alertness. Being on alert translates to an elevated heart rate and blood pressure\u2014in other words, stress. <\/p>\n\n\n\n Exacerbating this stress is the multitude of things fighting for our attention, from a steady stream of emails to a limitless selection of TV shows. Over time, says Williams, the micro-stresses from our daily exposure to noise and stimuli accumulate into chronic <\/em>stress (a prolonged state of stress), which leads to all sorts of physical ailments, including cardiovascular issues. <\/p>\n\n\n\n In addition to being stressed, we\u2019re also mentally exhausted by the things that clamor for our attention. Williams explains that, according to Attention Restoration Theory (ART), we have two kinds of attention: The first is directed attention<\/a><\/strong>, which is the kind of focused, effortful concentration we use to meet the demands of city life\u2014working on a project, navigating a busy street, responding to emails. The second is soft fascination<\/strong>, the effortless, involuntary attention we pay to things that are interesting or beautiful, like natural scenes such as the view from a mountaintop.<\/p>\n\n\n\n Because we live away from nature in cities, we use too much of our directed attention, and we don\u2019t get many chances to engage in soft fascination. Williams argues that this leads to mental fatigue, making it harder to concentrate, solve problems, and control impulses, and possibly results in attention-related issues like ADHD and burnout. <\/p>\n\n\n\n Aside from stressing us out in our waking hours, man-made noises also affect the quality of our sleep<\/strong>, explains Williams. Even as we sleep, we\u2019re subconsciously attuned to noise\u2014a nifty feature when our ancestors had to be able to detect threats while asleep (say, the sound of an approaching predator); not so nifty now that we don\u2019t have the same threats our ancestors faced. This means we\u2019re not getting enough restorative rest.<\/p>\n\n\n\n Another effect of spending more time indoors is that we\u2019re missing out on the health benefits of sun exposure. Williams writes that the lack of sunlight means we\u2019re not getting enough vitamin D<\/strong>; as a result, children in some parts of the UK have started developing rickets, a bone disease that results from vitamin D deficiency. <\/p>\n\n\n\n In addition to not getting enough vitamin D, we\u2019re also suffering from myopia or nearsightedness. Williams explains that sunlight plays a role in shaping our eyes, so being indoors and away from the sun affects the development of our eyesight. Staring at a laptop or phone screen all day doesn\u2019t help our vision either. <\/p>\n\n\n\n Williams writes that on top of having negative effects on our mental and physical health, city living also affects us emotionally, making us less empathetic. Williams explains that being indoors means we miss out on the sense of wonder<\/a> we get when we see nature\u2019s beauty and grandeur, and this affects our feelings of connection with others<\/strong>. This is because research has found that this awe from seeing nature makes us more attuned to the larger world and the people around us.<\/p>\n\n\n\n Now that we\u2019ve discussed the detrimental effects of urban living, we\u2019ll explore what the research says about how nature can improve our health and well-being.<\/p>\n\n\n\n Williams writes that spending time in nature<\/a> can reduce stress. Research in Japan supports this: In response to the high levels of stress and burnout in the country\u2019s workforce, it has included the practice of shinrin-yoku<\/em> (forest bathing, or immersing yourself in the forest) in its national health program, offering a network of forest therapy trails and facilities to its citizens. Walking through forests has been found to lower levels of cortisol<\/strong> (a stress hormone<\/a>), heart rates, and blood pressure, and it also reduces anxiety.<\/p>\n\n\n\n Part of nature\u2019s stress-reducing properties comes from sound, says Williams\u2014we respond especially well to the sound of water and birds (but think songbirds instead of crows). <\/p>\n\n\n\n Williams adds that on top of its soothing sights and sounds, nature\u2019s smells also contribute to reducing stress. Scents have a potent, immediate effect on us because they skip the bloodstream and go straight to our brain. <\/p>\n\n\n\n Some natural scents\u2014such as pine and eucalyptus\u2014have long been used in aromatherapy to promote relaxation, alleviate stress, and improve sleep. Williams does add that further research needs to be done to support aromatherapy\u2019s healing effects. <\/p>\n\n\n\n According to Williams, studies have found that nature can help us stay healthy or recover from illness. Research shows that people who engage in forest bathing have an increase in the activity of their natural killer immune cells<\/strong>, a type of white blood cell that helps fight off cancer. <\/p>\n\n\n\n Williams also cites other research that found that hospital patients who had a view of nature recovered faster and needed less pain medication than those who had a view of a brick wall. <\/p>\n\n\n\n Another benefit we get from being in nature is that it enhances our cognitive function and boosts creativity. Williams cites studies where groups of people went on trips to the wilderness for three to four days to go rafting, hiking, and camping while being disconnected from technology. Participants\u2019 cognitive abilities\u2014including attention, memory, and creative problem-solving\u2014all improved after their trips.<\/strong> This suggests that ART was at work: Nature provided participants with an opportunity to engage in soft fascination, giving their directed attention a break and boosting their brain power.<\/p>\n\n\n\n Williams cites research that nature can be as effective as medication in treating mild to moderate depression. For example, in Sweden, horticulture therapy, or gardening as a form of treatment, has been shown to reduce symptoms of anxiety and depression<\/a>. <\/p>\n\n\n\n While even short doses of nature\u2014such as a quick walk in a city park\u2014can provide a mood boost, Williams argues that more immersive experiences can have more profound and lasting effects. (We\u2019ll go into detail about her recommended doses of nature later in the guide.)<\/p>\n\n\n\n She gives the example of a river-rafting trip in Idaho, designed for a group of US veterans suffering from post-traumatic stress disorder (PTSD). Nature not only provided a soothing environment for the participants but also challenged them as they navigated the river and the wilderness as a team. This was combined with therapy sessions and activities to help participants process their experiences. Williams says that after the trip, many of the participants experienced reduced PTSD symptoms and reported feeling more connected, empowered, and hopeful<\/strong>.<\/p>\n\n\n\n All of these effects are especially beneficial to children, says Williams. In addition to these benefits, nature also provides children with opportunities for outdoor play\u2014a healthy alternative to sedentary indoor activities<\/strong>\u2014and a rich sensory environment that can help them develop motor skills and spatial awareness. <\/p>\n\n\n\n Research also suggests that time in nature may help manage ADHD in children: Williams points to the difference between those diagnosed with ADHD in the US and Finland, where three-quarters of the country is covered in forests and where nearly all people regularly spend time in nature. Most American children diagnosed with ADHD manage it with medication; on the other hand, most children in Finland do not.<\/p>\n\n\n\n Given nature\u2019s many benefits, what\u2019s a city dweller to do? Simply spend more time in it: Williams says the longer we spend outdoors, the more we\u2019re mentally, physically, and emotionally restored<\/strong>. She recommends aiming for at least five hours a month, with small daily doses of nature at a city park. Spend weekends away from the cacophony of the city, and once a year (or every other year) take an immersive trip out to the wilderness for a few days.<\/p>\n\n\n\nThe Nature Fix<\/em>\u2014Overview and Lessons<\/h2>\n\n\n\n
Humans Are Now an Urban Species<\/strong><\/h3>\n\n\n\n
Humans Are Drawn to Nature<\/strong><\/h4>\n\n\n\n
The Cons of City-Living<\/strong><\/h4>\n\n\n\n
We\u2019re Mentally Worn Down<\/h5>\n\n\n\n
We\u2019re Getting Poor-Quality Sleep<\/h5>\n\n\n\n
We\u2019re Not Getting Enough Sunlight<\/h5>\n\n\n\n
We\u2019re Less Empathetic<\/h5>\n\n\n\n
The Benefits of Being Surrounded by Nature<\/strong><\/h3>\n\n\n\n
Nature Reduces Stress <\/strong><\/h4>\n\n\n\n
Nature Boosts Our Immune System<\/strong><\/h4>\n\n\n\n
Nature Improves Cognitive Function and Creativity<\/strong><\/h4>\n\n\n\n
Nature Improves Our Mental Health and Social Connectedness<\/strong><\/h4>\n\n\n\n
Nature Supports Children\u2019s Development<\/strong><\/h4>\n\n\n\n
How to Improve Our Health and Well-Being Through Nature<\/strong><\/h3>\n\n\n\n