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By Dr Said Qabbaah
Medical Writer & Public Health Expert
Family Flavours Magazine
These days, it can feel like life will never slow down. We often jump from one meeting to another, scroll through update after update and end the day falling asleep under artificial light, wondering where the time went. Yet just outside our doors, something simple and timeless is waiting for us: Nature.
Spending time in natural spaces does more than offer a free, pleasant view. A growing body of research reveals that experiencing nature has a quiet and significant impact on the body and mind, helping improve both physical health and mental health.
Nature &The Stress Response
Stress is a normal part of life. In short bursts, it can sharpen focus and help us respond to challenges. However, when stress becomes constant, it can affect sleep, mood, immunity and even heart health.
There is significant evidence that longstanding stress is linked to increased blood pressure.
Time in nature appears to calm the body’s stress system. Studies consistently show that people who spend time in green spaces often have lower levels of cortisol, the hormone associated with stress.
Even brief exposure to natural settings can reduce heart rate and blood pressure. So, by easing the stress response, nature indirectly supports cardiovascular health.For example, a 20 to 30 minute walk in the outdoors can lead to measurable reductions in physiological markers of stress.
Interestingly, this effect does not require heavy exercise. Something as simple as sitting beneath a tree, listening to birds chirping, or watching leaves swaying in the wind can all help the nervous system shift into a more relaxed, content state.
This is sometimes described as a move from “fight or flight” towards “rest and digest”, in which nature plays a key role by gently signalling safety to the brain. This is because the soft patterns, natural sounds and slower pace help our bodies to reset.
The Mind in Green Spaces
Mental wellbeing is closely tied to our environment. Rates of anxiety and low mood tend to be much higher in urban areas with limited access to green space. In contrast, people who live near parks, woodlands, or the coast often report better overall mental health.
But how does nature do that?Nature can improve mood in several ways; First, it reduces rumination which is the tendency to dwell on negative thoughts or worries. Brain imaging studies suggest that walking in natural settings decreases activity in areas linked to repetitive negative thinking.
Second, nature restores attention. Modern life demands constant focus. Emails, notifications, traffic and adverts compete for our attention throughout the day. Over time, this can lead to a well-known phenomenon called “mental fatigue”.
Natural environments, however, engage our attention in a much gentler way. The movement of water or drifting clouds captures the mind without draining it. Psychologists describe this effect as “soft fascination”.
Nature & Physical Health
Nature does not only influence how we feel, but it can also affect important aspects of our physical health.
Access to green spaces is associated with lower rates of cardiovascular disease. Part of this benefit comes from encouraging movement. In other words, people are more likely to walk, cycle, or play sports when they have pleasant outdoor spaces nearby.
However, physical activity is only part of the story. Spending time in nature also improves air quality and lowers noise exposure. After spending time in natural settings, “forest time” may boost immunity; research has witnessed participants experience increases in natural killer cells, which are key defenders against infections and abnormal cells.
Researchers believe that natural compounds released by trees may help explain some of these benefits. While scientists are still learning more, these findings suggest that natural environments can influence the body in subtle and complex ways.
Sleep & Daily Rhythms
Light plays a crucial role in regulating our internal clock. Spending time outdoors, especially in the morning, helps align the circadian rhythm. Natural daylight signals to the brain when to be alert and when to prepare for sleep. In contrast, excessive evening exposure to artificial light, especially blue light emitted by screens, can disrupt sleep patterns.
Making time to get outside regularly can help you sleep better and, over time, support a more balanced mood, stronger immunity and clearer thinking.
The Healing Environment
Hospitals and other healthcare settings are increasingly recognising the value of nature in supporting recovery and enhancing the patient experience. Patients with views of trees or gardens often recover faster after surgery than those facing brick walls. They may need less pain medication and report higher satisfaction with their care.
Similarly, gardens designed for people living with dementia can reduce agitation and encourage gentle movement. Also, for children in hospital, access to outdoor spaces provides a sense of normality and freedom during stressful times.
These examples show that healing isn’t just about medication or procedures; the environment itself plays an important role.
Children & Nature
Childhood is a critical period for development and outdoor play plays a key role. Time spent outside supports physical fitness, coordination and social skills, simultaneously encouraging imagination and problem solving.
Children who regularly spend time outdoors often show lower stress levels and better emotional regulation. Natural settings invite exploration; for example, a fallen log can become a balance beam and a patch of soil a place to dig and discover.
These days, with so many children spending most of their time indoors, making sure they have access to safe green spaces is more important than ever.
Why Nature Matters
Modern life offers many conveniences, yet it often distances us from the natural world. At the same time, rates of stress-related illness, anxiety and chronic disease continue to rise. Nature is not a magic fix and it cannot replace medical treatment when needed, though. But it offers a supportive foundation for wellbeing.
Importantly, nature is not a luxury. Reconnecting with it doesn’t require grand gestures. It can begin with noticing the pattern of light through leaves, the smell of rain on a pavement and the twittering of birds at dawn. These small moments anchor us and remind us that we are part of a larger ecosystem, not separate from it. By caring for natural spaces, we care for ourselves in a reciprocal relationship.
Nature offers a quiet invitation: Step outside, breathe deeply and slow down. In doing so, we give our bodies and minds the chance to rest, restore and renew. Science continues to evolve, yet one message remains clear: Time in nature is not wasted. It is an investment in health, balance and resilience.
You can contact Dr Said Qabbaah at [email protected]
This article is printed with permission from Family Flavours magazine
