21 WAYS

NATURE CAN
HELP YOU HEAL
by HEALTHMEANS
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CONTENTS
4 Enjoy Plants
Garden
5 Touch Soil
Take Wilderness Trips
6 Do a Walking Meditation
7 Get Some Sun
8 Relax Your Body
Give Forest Bathing a Try
9 Pursue Nature that Holds your Attention
10 Try Urban Foraging
11 Boost Your Immune System
12 Get Some Fresh Air
13 Improve the Quality of Indoor Air
Bring Plants Indoors
14 Put Your Hands in Water
15 Walk Barefoot
Lay on the Ground
16 Hug a Tree
Spend the Day by the Water
17 Drink Water
18 Use Plants Medicinally
19 Summary
21 References
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We spend far less time in nature than we did even So how exactly do we make use of nature to
25 or 50 years ago [1]. More jobs are indoors, and improve our health? The science points to many
kids are less likely to play outside. Some of us rarely different strategies, and we don’t need to live near
go into nature at all. But nature can be powerful a forest to do most of them. With a little effort, we
medicine - helping us to heal from illness, improve can integrate nature into our lives in ways that have
our immunity and boost our mental well-being. positive impacts on our health for years to come.
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1. ENJOY PLANTS
Why do we prefer to look at a flowerbed more than looking at a sidewalk? Or, why do we enjoy looking
up at a giant redwood tree more than a giant building? Well, research suggests that viewing vegetation
makes us feel good, so we enjoy it more. Just about any vegetation will do. Looking at flowers in a park (or
even indoors) or viewing plants through a window may have stress-reducing or other well-being benefits.
In particular, large vegetation such as trees or forests seems to be the most beneficial [1]. For example,
research showed that patients with a window view of trees recovered faster from gallbladder surgery than
those with a window view of a brick wall [1]. So anytime you get the chance to enjoy vegetation, take it.
While it’s always nice to get flowers from someone else, you can also buy flowers for yourself to enjoy and
reap the same benefits. The goal is be with nature—or at least view it—to get the benefits.

2. GARDEN
In the modern world, gardening is one of the most common
ways people interact with nature. That’s a good thing
because gardening has been shown to increase people’s
life satisfaction, physical health and even cognitive function.
Studies further show that even a few hours of gardening can
result in instantaneous reductions in depression and anxiety
symptoms [2]. It’s unclear whether the benefits of gardening
are from being outdoors, getting more sun or being on the
ground; all we know is that is works. Given this evidence,
gardening is now being used as a cost-effective mental health
intervention and has even taken on the title, ‘horticulture
therapy.’ So try to find a way to do a little gardening. You can
make a windowsill garden, join a community garden or start
a plot in the back yard of your or your family’s home to start
reaping the benefits.
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3. TOUCH SOIL
Researchers have found that a type of bacteria in soil called Mycobacterium vaccae can affect the brain in
a similar way as antidepressants. Specifically, the bacteria can activate brain cells that produce serotonin, a
feel-good neurochemical. The authors speculate that spending more time in the dirt can expose us to these
good bacteria and potentially help improve our mental health [3]. Of course, gardening is one good way to
get your hands in the dirt, but it is not the only way. You could play in the dirt with your kids, sit on the grass
in a park or do other outdoor projects that require moving or interacting with dirt.

4. TAKE
WILDERNESS
TRIPS
A rather large amount of research has explored the health
and well-being benefits of wilderness trips. In one study that
asked participants to write about their experiences, it was
shown that wilderness trips can help people develop ‘no time-
consciousness.’ After undergoing the trip, participants also
reported wanting to slow down, consume less and simplify.
They said they now had a better sense of what really matters
and felt more in tune with nature [4]. For many of us, these
are experiences we strive for. And this research suggests
that we may be able to achieve these valuable experiences
and perspectives as a result of doing wilderness trips. So try
to come up with fun wilderness adventures to try. You could
go white-water rafting, camping, mountain biking or do other
guided or non-guided adventures.
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5. DO A WALKING
MEDITATION

Meditation is about learning how to stop—stop our worried thoughts, distressing emotions or unhealthy
actions. An outdoor meditation can be a stopping point where instead of doing whatever we’re doing, we
opt instead to be fully present, notice our breathing and pay attention to everything else that surrounds
us [5]. By doing so, we help clear the mind of clutter and become more mindful, which is good for our
health and well-being. To do a walking meditation, focus on the tiny details of what exists in front of you.
Take note of your steps—left, right then left again [6]. Try to notice the feeling of the air on your face or
the sun on your skin. Some parks and open spaces even have labyrinths available for their communities
to enjoy. These mindful practices can help calm the body and improve overall wellness.
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6. GET SOME SUN

We know that getting too much sun has risks, namely skin cancer. But recent research has been
highlighting the benefits of sun exposure, which include a lower risk of colorectal cancer, breast cancer,
cardiovascular diseases and diabetes. Sun exposure also increases serotonin and endorphins, two feel-
good hormones. This has led experts to recommend that we get a moderate amount of sun (but avoid
sunburn) [7]. To avoid sunburn, be sure to use a non-toxic sunscreen. EWG’s Healthy Living app can help
you find one.

The number one reason why we need sun appears to be because we need more vitamin D, and your body
makes vitamin D when it is exposed to sun. Although scientific experts can’t seem to agree on how much
vitamin D we need, the evidence shows that more and more of us are vitamin D deficient [7]. Given vitamin
D plays an important role in our health [8], it is absolutely essential to get enough. Unfortunately, vitamin D
supplementation may not be entirely adequate. That’s why it’s a good idea to get at least some sun
each day.
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7. RELAX YOUR BODY

Environments with lots of noise, intensity and movement can activate stress systems and overwhelm
the body. City life, with its roaring ambulances and bustling crowds can lead to a light, but chronic, level
of stress. Submerging the body in a more mellow, quiet and low-intensity environment is thought to
counteract these stress systems and reduce this activation. Some speculate that nature is the perfect
environment to provoke this relaxation. With its low complexity and low activity, it may help the body to
calm itself [1]. You can also use apps like Calm that feature nature sounds to relax and fall asleep.

8. GIVE FOREST
BATHING A TRY
Forest bathing involves visiting a forest for relaxation
and recreation while breathing in the scent from the
wood of the trees [9]. Forest bathing has been shown
to increase vigor and reduce anxiety and depression.
Specifically in one study, forest bathing resulted in
lower levels of two stress hormones, adrenaline and
noradrenaline. Furthermore, forest bathing appeared
to have positive effects on the immune system by
increasing natural killer cell activity. These natural killer
cells are thought to help the body kill cancer cells [9].
Together, this evidence suggests that forest bathing is a
useful tool for improving both health and well-being.
9. PURSUE NATURE
THAT HOLDS YOUR
ATTENTION
Some theorists suggest that nature’s restorative effects are a result of its
ability to hold our attention. If we’ve ever looked up at a massive waterfall,
down on a valley from the top of a mountain or deep into an aquarium of
colorful fish, we’ve experienced the pull that nature has on our attention.
Its vastness and ability to provoke awe can help us disconnect from
troublesome thoughts, set aside our worries and be more fully present
in the moment [1]. This mental shift may explain why being in nature—
particularly in places that generate a sense of awe—is so good for our
health and well-being.
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10. TRY URBAN FORAGING

Those of us who live in urban areas with
little green-space may not have easy
access to forests or other nature-dense
areas. But that’s okay. A little bit of
creativity can take you far. For example,
urban foraging is quickly becoming an
interest to city-dwellers who want to
get back in touch with nature. Foraging
involves seeking out and consuming
edible plants found around your town
or city. For example, did you know you
can eat common weeds like dandelion,
purslane and sourgrass? Foraging
can help you both get outdoors and
consume some of the most nutrient-
dense foods available. Just be sure you
know exactly what the plants are, that
they haven’t been sprayed with toxic
weed killer and make sure that they
grew far away from busy, highly polluted
roads. A great way to do this is to find
someone who can guide you to the
spots in your city that grow edible weeds
and fruits.
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11. BOOST
YOUR IMMUNE
SYSTEM
Mushrooms are often used as medicine for their potent
antioxidant, anti-viral and anti-inflammatory effects.
Mushrooms, especially shiitake and chaga, have even been
shown to have positive effects on the immune system [10].
A couple ways mushrooms boost the immune system and
help fight inflammation is because they contain beta glucans
and vitamin D. If you’re looking for a way other than eating
mushrooms to get your dose in, try Four Sigmatic, which has
a variety of mushroom-blend coffee substitutes.
12. GET SOME FRESH AIR
We sometimes take fresh air for granted. In several major cities and in regions with regular fires, the air is
brown and unclean. In the rest of the world, the air is cleaner (although this is changing.) Therefore, in most
locations, it is helpful to get outdoors and breathe in this clean air. So take some time outside, whether it be
by taking a work break or walking from the office to the car, and try to get a bit more fresh air. To minimize
breathing in toxic car exhaust fumes, choose low-traffic walking routes and avoid walking near busy
roadways during high traffic times.
13. IMPROVE THE QUALITY
OF INDOOR AIR
Build upon the benefits of outdoor fresh air by cleaning up the air inside. Inside our homes, there
are tons of chemicals we may not be aware of. Most notably, air fresheners, deodorizers and
moth repellents often include p-dichlorobenzene (p-DCB), which is known to increase cancer
risk [11]. Other chemicals can come from paint on the walls, coating on the inside of the oven or
various types of flooring. So open your windows as often as possible to benefit from the clean,
outdoor air. You could also consider getting a high quality air filter like IQ Air or Air Doctor. HEPA air
filters are a good choice because they force air through a fine mesh that traps small particles
such as pollen, dander, dust and tobacco smoke.

14. BRING PLANTS

INDOORS
Plants, themselves, have the power to help clean air. Plus,
research has shown that having plants in an office space may
reduce sick leave and increase productivity [12]. This suggests
that nature, even when brought indoors, can be beneficial.
So grab a couple of houseplants to place around your home
or workplace.

SOME PLANTS THAT ARE THOUGHT TO

BE GOOD AIR CLEANERS INCLUDE:

• Snake Plant • Spider Plant

• Money Plant • Aloe Vera
• Gerbera Daisy • Dragon Tree
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15. PUT YOUR HANDS

IN WATER

Grounding, as it’s known in the field of psychology, is a process that can help you pull yourself away from
anxiety and focus on the present moment. Many grounding techniques involve natural elements. For
example, one way to ground yourself is to put your hands in water. Try to focus on how the water feels
on your hands. Switch your hands from warm water to cold water and then back again, trying to notice
the sensations you feel. Using techniques like this that focus you on the present moment can be great to
quickly reduce feelings of anxiety or panic.
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16. WALK BAREFOOT

Another more literal grounding technique is to physically walk on the ground barefoot. Recent research is
revealing that physical contact of the human body with the earth has numerous health benefits. For example,
one study showed that grounding people with a conductive patch on their feet resulted in improvements in
cardiovascular health [13]. So whenever you get a chance, walk barefoot on the dirt or grass as one way to
ground yourself.

17. LAY ON THE GROUND

One more grounding technique involves laying on the ground. This act, also known in yoga as savasana (or
corpse pose), can be relaxing. To do it, just lie down in a flat but comfortable place, breathe naturally and try
to focus on eliminating tension from the body. Try to stay in this pose for 10 minutes. While this can be done
indoors, take it outside in a park, in the yard or in another green space to boost the health benefits even more.
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18. HUG A TREE

Breathing in nature can also be beneficial to our well-being. Scientists have suggested that breathing
phytoncides, which are chemicals produced by plants, can increase our white blood cell count, and even
help boost our immune system [14]. One way to do this is by hugging a tree. So wrap your arms around
a large tree. Feel its bark, breathe in its scent and listen to the sounds of its leaves blowing or just resting.
Activities like these can help you be more present in nature and likely get greater benefit.

19. SPEND THE

DAY BY THE
WATER
Many of us have heard of green space, but what
about blue space—landscapes that contain water?
Blue space has been linked to well-being in a few
ways. Scientists suggest that people use blue space
for both recreation and restoration. Indeed, people
find the calm sounds of water to be restorative.
Blue spaces also expand attention and reduce
stress [15]. To gain the benefits of blue space, you
could spend the day by a body of water—a lake,
ocean, river, pond or stream.
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20. DRINK WATER

We’re told again and again how important it is to drink water. That’s because water is essential for so many
bodily functions. But tap water can contain many problematic chemicals. So get a good water filter—like
Berkey or AquaTru and aim to drink half of your body weight in ounces. For example, a person weighing
150 lbs. would drink 75 ounces (150/2 = 75). That way you’ll be sure you’re drinking quality water in
amounts that promote good health.

If you have a hard time with plain water, you could make tea, which is just water with infused herbs. Or you
could add a slice of lemon or drink water infused with other foods like strawberries, oranges or cucumbers.
By making water enjoyable, it may be easier to consume adequate amounts.
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21. USE PLANTS MEDICINALLY

A variety of plants can be used to help us heal from illness and strengthen our health overall. Ginkgo,
rosemary and sage are a few medicinal herbs that can be beneficial. Another medicinal plant receiving a lot
of attention recently is cannabidiol (CBD). Although the research is not yet clear on all the benefits of CBD, it
suggests that it can benefit people with social anxiety disorder and ADHD. It may also help those with PTSD,
insomnia and bipolar disorder [16]. So when thinking about how to make use of nature, be sure to keep in
mind that consuming medicinal plants can benefit you too.
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SUMMARY
The tips shared here can help you develop a stronger
connection with nature to boost your health and well-being.
In general, the more often you get in nature, the happier
and healthier you are likely to be.
HERE’S
TO HEALTH.
 21 HealthMeans

REFERENCES
1. Ulrich, R.S. and R. Parsons, Influences of passive experiences with plants on individual well-being and
health. The role of horticulture in human well-being and social development, 1992: p. 93-105.
2. Soga, M., K.J. Gaston, and Y. Yamaura, Gardening is beneficial for health: A meta-analysis. Preventive
medicine reports, 2017. 5: p. 92-99.
3. Lowry, C.A., et al., Identification of an immune-responsive mesolimbocortical serotonergic system: Potential
role in regulation of emotional behavior. Neuroscience, 2007. 146(2): p. 756-772.
4. Talbot, J.F. and S. Kaplan, Perspectives on wilderness: Re-examining the value of extended wilderness
experiences. Journal of Environmental Psychology, 1986. 6(3): p. 177-188.
5. Hanh, T.N. and N. Anh-Huong, Walking Meditation. 2006: Sounds True.
6. Silananda, S.U., The benefits of walking meditation. Bodhi Leaves, 1995.
7. Hoel, D.G., et al., The risks and benefits of sun exposure 2016. Dermato-endocrinology, 2016. 8(1): p.
e1248325.
8. Mitten, D., The Healing Power of Nature. Taproot Journal, 2009. 19(1): p. 20-26.
9. Li, Q., Effect of forest bathing trips on human immune function. Environmental Health and Preventive
Medicine, 2010. 15(1): p. 9-17.
10. Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves Jr, C., Spaiser, S. J., ... & Percival, S. S. (2015).
Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary
intervention in healthy young adults. Journal of the American College of Nutrition, 34(6), 478-487.
11. Hun, D.E., et al., Cancer risk disparities between Hispanic and non-Hispanic white populations: The role of
exposure to indoor air pollution. Environmental Health Perspectives, 2009. 117(12): p. 1925-1931.
12. Bringslimark, T., T. Hartig, and G.G. Patil, Psychological benefits of indoor plants in workplaces: Putting
experimental results into context. HortScience, 2007. 42(3): p. 581-587.
13. Chevalier, G., et al., Earthing (grounding) the human body reduces blood viscosity—a major factor in
cardiovascular disease. The Journal of Alternative and Complementary Medicine, 2013. 19(2): p. 102-110.
14. Li, Q., et al., Effect of phytoncide from trees on human natural killer cell function. International Journal of
Immunopathology and Pharmacology, 2009. 22(4): p. 951-959.
15. Völker, S., & Kistemann, T. (2011). The impact of blue space on human health and well-being–
Salutogenetic health effects of inland surface waters: A review. International Journal of Hygiene and
Environmental Health, 214(6), 449-460.
16. Khan, R., et al., The therapeutic role of Cannabidiol in mental health: a systematic review. Journal of
Cannabis Research, 2020. 2(1): p. 1-21.
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