By Tara L. Brown
Spending time in natural settings such as forests has been found to offer many health benefits, influenced by multiple variables, including the type of forest, individual compatibility, and perceived quality of the environment (1–3). These experiences, ranging from visual encounters with natural landscapes to tactile interaction with plants, have profound mental and physical effects.
Direct benefits span both mental and physical well-being. Experiences in natural settings can reduce anxiety and enhance cognitive function, and these effects may be noticeable within short timeframes, such as 30 to 60 minutes (1,2,4). Research has also highlighted the therapeutic effects of forest therapy on mental health conditions such as depression (5). In terms of physical health, there are reductions in risk factors for various diseases like cancer, diabetes, and cardiovascular conditions (6). Additional research highlights other physiological benefits such as decreased stress hormone levels, reduced blood pressure and pulse rate, and enhanced immune function, including increased anti-cancer proteins in natural killer cells (7,8). Phytoncides, chemical compounds such as a-pinene and d-limonene emitted by conifer trees, have been linked to anti-inflammatory, anti-tumor, and neuroprotective advantages (9).
The concept of “restorative environments” offers insights into how forests aid stress recovery and mental rejuvenation (1–3). Additionally, “nature connectedness,” a psychological affinity for nature, is associated with improved mental well-being and responsible environmental behaviour (10,11). Forests also function as venues for exercise and social interaction, indirectly elevating public health by reducing obesity rates and enhancing sleep quality (12–14).
Forested areas can offset harmful environmental factors by improving air quality and reducing noise pollution (15). From a demographic standpoint, studies indicate that immigrants, particularly in Vancouver, are less likely to engage in nature-based activities (16,17), highlighting the need for inclusive and adaptable nature therapy programs. Moreover, the biological diversity in these natural settings may offer as-yet-undiscovered health benefits, extending the scope of their impact on well-being (15).
These benefits can manifest within varying time frames and contexts. 5 to 10 minutes of exposure to nature can enhance self-esteem and mood (18). Spending 30 to 60 minutes in a forest setting has been shown to reduce anxiety levels (4) and improve cognitive performance (19). A 90-minute nature walk can decrease rumination (20) and consistent weekly exposure of 3 to 4 hours can yield multiple long-term benefits (21). Synthetic environments offer alternatives for individuals who find it challenging to get outdoors. A 20-minute digital forest therapy session can improve mood (22), and viewing nature photos for a few minutes can bring about positive changes in heart rate and mood (1).
Factors to consider that contribute to negative effects of nature exposure include gender, safety concerns, socioeconomic status, perceptions, physical discomfort and culture (23–26).
Contact
Tara L. Brown
PhD Candidate, UBC Faculty of Forestry
tarabr@student.ubc.ca
Download
Nature Immersion Booklet: https://taratigerbrown.com/self-guided/
References
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