Nature is Good for your Health

Indoor lifestyles, urbanisation, and digital overload have significantly reduced everyday contact with natural environments. Kathy Willis notes in Good Nature that this “nature deficit” may be contributing to rising rates of stress-related illness and mental health challenges. Yet a growing body of scientific research shows that reconnecting with nature is not a luxury or lifestyle trend, it is a powerful, evidence-based way to support both physiological and psychological health. From lowering stress hormones to fostering empathy and emotional resilience, nature plays a critical role in human wellbeing.

This article explores how and why nature benefits our physical and mental health, drawing on peer-reviewed research, leading books in the field, and actionable practices inspired by the wellbeing-focused guidance shared at Blossom.

Nature and Us

In the grand timeline of human history, our separation from the natural world is a blink of an eye, yet its impact on our health has been profound. We often view our move into cities and our reliance on technology as signs of progress, but biologically we are struggling to keep up with our own inventions.

Consider the statistical shift in our living environments: in 1800, only 3 per cent of the world's population lived in urban areas. By 1900, close to 14 per cent, and in 2016 this reached 54 per cent. The United Nations Population Division predicts that by 2050, this figure will reach 66 per cent.[4]

This rapid urbanisation presents a fundamental biological conflict. As Professor Yoshifumi Miyazaki, a pioneer in forest medicine, notes, genes cannot change over just a few hundred years, so we live in our modern society with bodies that are still adapted to the natural environment.[4] We have built concrete jungles and digital ecosystems, but our physiological functions evolved in nature.[4]

The consequence of this mismatch is subtle but pervasive. Even though we may struggle to realise it, living in our modern society puts us in a permanent condition of stress.[4] We are, in essence, fish out of water - organisms designed for the woods, now forced to navigate the hard lines and constant alerts of the city. This discord is increasingly recognised not just as a lifestyle issue, but as a public health crisis.

Emerging research offers a remedy that is as old as humanity itself - returning to nature. This article explores the physiological and psychological evidence supporting the healing power of nature, drawing on pioneering studies in forest medicine, psychology, and innovative therapeutic tools.

The Physiological Impact: Why Our Bodies Crave the Outdoors

The assertion that nature heals is no longer just poetic sentiment; it is a scientific fact. Spending time in natural environments has measurable effects on the human body.

The core of this understanding lies in how our nervous system responds to our environment. To understand why nature is effective, we must first understand the mechanism of stress and how our bodies are currently mismanaging it.

The Autonomic Nervous System: Fight, Flight, or Rest

Our bodies operate using the autonomic nervous system, which acts as the control centre for our unconscious bodily functions. It is divided into two parts: the sympathetic and the parasympathetic.

The sympathetic nervous system is mobilised by the fight-or-flight response: an acute stress response to a stressor.[9] When triggered, our body has a fifth gear, powered by adrenaline. When something in our environment triggers our brain's alarm system, our body will automatically go into survival mode, shutting down part of our conscious brain to allow our physical instincts to take over.[4]

In the wild, this system saved our lives from predators. The problem with 21st-century living is that our stress response system isn't only triggered by physically dangerous situations but also by emotional situations.[4] We face the constant stimulation provided by technology,“technostress”, which prevents people from taking enough time to relax and allow the body and mind to rest.[4]

On the other hand, the other part of the autonomic nervous system, the parasympathetic nervous system, regulates the body, allowing it to rest and digest.[4] It is responsible for restoring the body to a state of calm, and in this state, it performs various tasks of repair. But when the human body experiences too much chronic stress over too long a period of time, the parasympathetic nervous system can collapse.[4]

Regulating the nervous system is exactly where nature therapies come in.[4]

Measurable Reductions in Cortisol and Blood Pressure

The physical evidence of this regulation is striking. When we step into a forest, our body chemistry changes.

Research highlighted by Kathy Willis in Good Nature shows that walking for fifteen minutes in the forest compared to urban environments showed up to a 16 per cent reduction in the stress hormone cortisol in the participants' saliva.[3] Cortisol is a primary marker of stress - its reduction indicates a direct lowering of the body's alarm state.

Furthermore, these environments induce a significant decrease in pulse rate and blood pressure.[3] In specific studies on forest therapy (the practise of immersing oneself in nature also known as “forest-bathing”) subjects experienced a drop in systolic blood pressure from 140.1 mmHg to 123.9 mmHg, while diastolic blood pressure dropped from 84.4 mmHg to 76.6 mmHg.[4] These are not minor fluctuations; they are clinically significant drops that reduce strain on the heart.

The duration of the effect is also notable. Reductions in blood pressure have been observed after only 15 minutes of forest therapy,[4] but more intensive exposure yields longer results. A reduction in blood pressure after 1 day of forest therapy lasts up to 5 days after therapy.[4] This data suggests that nature acts as a physiological reset button, creating a buffer against the return of urban stress.

Boosting Immunity and Natural Killer Cells

Perhaps one of the most compelling discoveries is nature's influence on our immune system. We have measured direct benefits of forest therapy, including the improvement of weakened immunity, tracked through Natural Killer (NK) cells. Natural killer (NK) cells are a type of lymphocyte - white blood cells that play a vital role in our immune systems. They form the front line in the body's defence system, guarding against tumours and attacking infections.[4]

We know that the level of activity of these cells is closely related to the level of stress or relaxation in our bodies. As stress increases, the activity of these cells decreases, reducing our ability to fight infection and tumour cells.[4] This creates a vicious cycle where stress makes us physically vulnerable.

However, forest therapy has been shown to improve immunity by increasing levels of natural killer (NK) cells.[4] By lowering stress (sympathetic activity) and boosting relaxation (parasympathetic activity), nature empowers the body to defend itself. This suggests that time outdoors doesn't just make us feel better in the moment, it actively equips our bodies to fight off disease.

Psychological and Mental Health Benefits

While the physiological changes are measurable in blood, saliva, and brain activity the psychological shifts are equally profound. The mental health benefits of exposure to nature have been widely documented, and demonstrate reduced symptoms of anxiety and depression and improved mood and emotional regulation. Importantly, these benefits were observed across age groups and populations.

Cognitive Recovery and Anxiety Reduction

Time in nature has been shown to restore attention and reduce mental fatigue. The modern brain is tired. We are constantly processing information, filtering notifications, and navigating complex social landscapes. This leads to mental fatigue. Nature offers a remedy through "soft fascination" - environments that hold our attention without demanding effort, allowing our cognitive resources to recharge.

Kathy Willis points out that taking a short micro-break to gaze at a varied natural landscape, or even look at pictures of natural scenes, is a good thing to do.[3] It triggers physiological and psychological pathways in our bodies that lead to reduced levels of anxiety, faster recovery rates from stressful events and improved cognitive functioning.[3]

This restorative power is substantial enough to influence medical outcomes. In a landmark study in Pennsylvania, scientists showed that even the view from your window can have a beneficial effect.[4] They studied patients who were recovering in hospital: some patients were assigned a room with a window that looked out on a brick wall, others with a view of a natural scene. They found that the patients with a view of nature recovered more quickly, were able to leave hospital sooner and requested fewer painkillers during their stay.[4]

Empathy and Social Connection

The exploratory study Nature’s Influence on the Development of Empathy (2023)[2] adds an important social dimension. The research suggests that regular interaction with nature is associated with increased empathy, emotional awareness, and prosocial behaviour.

One explanation is that exposure to natural environments fosters a sense of interconnectedness; not just with the earth, but with each other. This expanded perspective can soften self-focus and encourage stronger relationships and emotional resilience.

Experience of nature is vital to those with conditions that lead to the loss of a sense of identity, such as dementia - it fosters a sense of our place in the natural world, and from that our sense of self: who we are and our value.

Bringing Nature into Therapy and Daily Life

One of the most encouraging aspects of this research is accessibility. While "Shinrin-yoku" (forest bathing) in a dense forest is ideal, it is not the only way to access these benefits. We can bring the principles of the forest into our homes and clinics.

The Power of "Micro-Nature"

As Professor Miyazaki explains, it is not just forests that can have a beneficial effect on our wellbeing - flowers, bonsai and even pieces of wood have been shown to reduce stress, making these effects attainable for all of us.[3]

This is crucial for those who are homebound, hospitalised, or living in dense cities. Simply looking at an arrangement of flowers increases relaxation and decreases stress.[4] Kathy Willis confirms that just the sight of plants can have direct positive impacts on patients' health.[1] Nature does not require drastic lifestyle changes. As emphasised in wellbeing-focused platforms like Blossom, small intentional moments of nature exposure, when practiced consistently, can have meaningful cumulative effects.

Actionable Therapy: The Blossom Approach

The integration of nature into therapeutic settings is evolving from passive observation to active engagement. A prime example of this application is found in the work of Blossom by Orlando Ely.

Blossom utilises the principles of nature-based therapy to aid neurological rehabilitation (such as stroke recovery and dementia care). The tools provided by Blossom, fine motor therapy puzzles shaped like flowers, bridge the gap between clinical rehabilitation and the natural world, crucial for those with conditions that prevent them from accessing nature.

This approach aligns perfectly with the research of Willis, Miyazaki and Mena-Garcìa in four key ways:

1. Visual Stimulation: 

Just as Willis notes that "just the sight of plants" can have positive impacts, the floral aesthetics of the Blossom tools provide that vital visual connection to organic shapes and colours. They mimic the geometry of nature in the petal layout, triggering the "micro-break" effect that reduces anxiety.[3]

2. Tactile Connection (Wood Therapy): 

Miyazaki conducted experiments showing that simply by smelling or touching pieces of pine, oak or Japanese cypress wood, subjects experienced a calming of prefrontal brain activity.[4] Blossom tools are physical, tactile objects often utilising natural materials or forms. This creates a "re-connection with nature" through touch, which can be pivotal for those confined indoors.

3. Active Engagement: 

While passive viewing is beneficial, active engagement with nature-inspired forms like Blossom flowers can support fine motor skills while simultaneously reducing stress. It moves the patient from a sterile medical mindset to one of organic growth and repair.

4. Social interaction: 

Mena-Garcìa’s findings on increased empathy and prosocial behaviour are harnessed by Blossom flowers, and they can be used collaboratively as a group activity facilitating social interaction and inclusion. Differing abilities and ages are provided for with no obvious differentiation.

By bringing the "outside in," tools like those from Blossom act as a conduit for the parasympathetic response, helping to regulate the nervous system when a walk in the woods is not physically possible.

Conclusion: Nature as a Health Ally

The evidence is clear: nature is good for your health. From lowering stress and supporting physical recovery to enhancing empathy and emotional wellbeing, the natural world offers a scientifically grounded, accessible resource for improving quality of life.

By intentionally reconnecting with nature, through simple everyday practices, we not only support our own wellbeing but also cultivate a deeper sense of connection to the world around us.

What started as an intuitive-based therapy has become an evidence-based therapy, and can now be considered a preventative medicine.[2] The science is clear: we are organisms designed for the natural world, struggling to adapt to a tame, technological one.

Whether it is a fifteen-minute walk in a local park, a weekend forest hike, or simply engaging with nature-inspired therapy tools like Blossom in your living room, the prescription is simple. We must prioritise contact with the natural world as a fundamental requirement for maintaining our physical immunity, our mental clarity, and our emotional balance.

Long-Term Benefits of Regular Nature Exposure

Nature can be a preventive and supportive health strategy that works best when practiced consistently.

Physical Health Outcomes

• Stronger immune response

• Reduced blood pressure

• Better sleep quality

• Reduced inflammation

• Improved cognitive functioning - in all age groups

Psychological and Emotional Outcomes

• Improved mood stability

• Greater emotional resilience

• Increased empathy and sense of meaning

• Reduced levels of anxiety

FAQs about the benefits of nature on human health

1. Does nature help with physical illness or just mental stress?

It helps with both. Beyond stress reduction, nature therapy has been proven to increase the activity of Natural Killer (NK) cells, which are vital for fighting infections and tumours.[4] Additionally, exposure to nature facilitates faster recovery from surgery and reduces the need for pain medication.[4]

2. How can we measure if nature is actually reducing my stress?

Scientists measure stress reduction in several ways: by monitoring brain activity, measuring autonomic nervous activity (sympathetic vs. parasympathetic balance), testing saliva for stress markers like cortisol, and measuring immune activity through Natural Killer cell counts.[4]

3. Can looking at pictures of nature actually help?

Yes. According to Kathy Willis, simply looking at pictures or photos of natural scenes triggers physiological pathways that reduce anxiety and improve cognitive functioning.[3] This is known as a "micro-break" and is a highly effective strategy for office workers or those in hospital settings.

4. What is Forest Bathing (Shinrin-Yoku)?

Forest bathing, or Shinrin-Yoku, is a Japanese practice of immersing oneself in nature by mindfully using all five senses. It is not about exercise or hiking, but rather about connecting with the environment; listening to the wind, smelling the pine, and touching the bark. Research shows this practice significantly lowers cortisol levels and boosts the immune system.

5. How long do I need to spend in nature to see benefits?

You don't need to spend days in the wilderness to benefit. Research indicates that walking for just fifteen minutes in a forest environment can reduce blood pressure and stress hormones.[3] However, longer durations, such as a one-day forest therapy session, can have sustained benefits on blood pressure that last up to five days.[4]

6. I live in a city. How can I get these benefits?

You do not need a forest to experience the benefits of nature. Visiting urban parks, keeping bonsai, flowers and wooden objects at home, and using therapy tools can help.[3] Tools like those from Blossom by Orlando Ely bring these natural shapes and tactile experiences into the home, offering a practical way to engage with nature's geometry for well-being.

References

1. Lackey, N. Q., Tysor, D. A., McNay, G. D., Joyner, L., Baker, K. H., & Hodge, C. (2019). “Mental health benefits of nature-based recreation: a systematic review”. Annals of Leisure Research.

2. Mena-García, A., et al. (2023). “Nature’s influence on the development of empathy: An exploratory study.”

3. Willis, K. Good Nature: “The New Science of How Nature Improves Our Health”. (Extract 3)

4. Miyazaki, Y. "Walking in the Woods: Go back to nature with the Japanese way of Shinrin-Yoku.”