Natural wellbeing

Connecting with nature is an easy way to improve your physical and mental health. Here are six ideas, with recommended further reading

Regular access to green spaces and nature can improve physical and mental wellbeing – with numerous studies showing it can help lower blood pressure, prevent chronic diseases and combat depression.

Even the smell of green spaces – pine needles, grass and flowers, for example – can reduce stress levels and improve mood.

So, if you want to improve your health and happiness, get outside! Here are six easy ways to boost wellbeing and connect with nature.

Bathe in morning light

Getting out into natural light as early as possible each day can improve mental and physical health in a number of ways.

Research into the effects of exposure to morning light has shown that this simple action can reduce anxiety, increase alertness and improve sleep.

This is because natural light helps to regulate circadian rhythm – the internal 'clock' that keeps our bodies running smoothly, and helps manage essential daily functions such as sleeping and waking cycles and release of hormones.

Being outside for about 15 minutes soon after waking (or opening a window if you can't get outside) is particularly beneficial, because there's an increase in blue spectrum light at this time of day. First thing in the morning, when you open the curtains, specialised cells in your retinas respond to this blue light, sending a signal to the brain to stop making melatonin, the sleep hormone. About 14 hours after this, melatonin will start to be produced again, in preparation for sleeping through the night.

Morning light also increases the production of serotonin – the 'feel-good' hormone – and boosts vitamin D production in the body, which helps to keep bones healthy and to improve immunity.

Try some breathing exercises, meditation, or listening to birdsong (see below!) at the same time – It's a great way to start the day, and will help you sleep better at night.

Listen to birdsong     

University of Surrey research found that songbird melodies can relieve stress and boost feelings of wellbeing. This could be down to evolution – as humans we have evolved in a natural environment, and birds singing happily can indicate a lack of danger in your surroundings. If you're unable to access green spaces easily, listening to recordings of birdsong can be just as beneficial.

The dawn chorus is at its best in May and June, and is one of the most spectacular ways to appreciate birdsong. But many people don't realise there's also an evening performance, with a chorus at dusk. It's quieter than the dawn chorus, but still beautiful – try a late-evening woodland walk for an uplifting and tuneful end to the day.

For even more enjoyment of this natural concert, why not try and identify some of the birds singing? Check out our quick guide to some of the more commonly heard birds (with sound!).

There are also excellent guides to birdsong on the RSPB and Songbird Survival websites, or you can download the Merlin app to help you identify the different sounds while out and about.

Go for a walk     

Walking is one of the easiest ways to become more active. Research shows that people who exercise regularly have reduced levels of the stress hormone cortisol, as well as increased levels of endorphins – feel-good chemicals that can boost mood and calm the mind. Exercise can also help with maintaining a healthy weight, while lowering blood pressure and boosting the immune system.

At least 150 minutes of exercise per week is optimal for improving health. But researchers from the University of Cambridge found that just 11 minutes of brisk walking (or other moderate physical activity such as swimming or cycling) each day lowers the risk of cardiovascular disease and cancer.

Walking is a great way to get outside and immerse yourself in nature – and it's free!

Go forest bathing

Forest bathing is the practice of spending time amongst trees. The idea is to slow down and take in every detail of your surroundings, using all of the senses – the texture of bark, the light shining through the leaves, the sound of the breeze in the branches, and the smell of the soil. In Japan this is known as shinrin-yoku, and has been popular for decades.

Researchers have found that forest bathing lowers levels of cortisone, a stress hormone that's linked with high blood pressure. It can also reduce anxiety, improve mood, and increase energy levels.

Even more remarkably, some studies have shown that forest bathing could boost immunity and help prevent cancer. Trees release aromatic compounds called phytoncides – and when these compounds are inhaled, the production of cancer-fighting cells is stimulated.

You don't need to visit a vast forest to try this. If you have no easy access to woodland, visiting trees in your garden or local park can also produce feelings of calm and improve wellbeing. Or try bringing some green plants into your home.

Grow your own food     

If you ever grew a bean plant as a child, you may remember the excitement and wonder you experienced when the first shoots broke through the soil. Seed germination is magical – and growing your own vegetables is a great way to get outside more, be more active, and become more in tune with the seasons.

People who grow their own produce are more likely to eat five portions of fruit and vegetables a day – and eating lots of plants is an effective way to improve your health.

Variety is important too – many nutritionists recommend that you try to eat 25-30 different types of plant each week. Growing your own fruit and veg can make hitting that target a little bit easier.

Growing your own food is good for the planet too. There's no needless packaging, the food miles are non-existent and, if you garden organically, you know that your food isn't coated in chemicals like pesticides.

If you don't have a big garden, you can still reap the benefits. A tomato plant on a patio or balcony ('Tumbling Tom' is a good, compact variety), pea shoots or microgreens on a windowsill, or a strawberry plant in a hanging basket are three ideas if you're short on space.

And check out our Square Foot Garden feature for advice on growing lots of food in a small area.

Join in with 30 Days Wild     

This month-long challenge from The Wildlife Trusts encourages people to connect with nature every day throughout the month of June.

It's a particularly good way to get kids outdoors, with lots of ideas in a free activity pack available on the Trusts' website at wildlifetrusts.org/30dayswild.

Why not watch out for bats, spot butterflies and bumblebees, sow some seeds or peer into a pond? Taking part in the challenge is a great way to help the planet, and boost your wellbeing through spending time in nature.

Recommended reading

Check out these wellbeing-boosting books! Contains affiliate links.

Julia Bradbury Walk Yourself Happy     

As a survivor of breast cancer, Julia has experienced first-hand the healing power of nature. This book explores in depth how walking and reconnecting with nature can soothe stress, reduce chronic disease, and improve your life in many other ways.

Jane V Adams Nature's Wonders     

Packed with information about which plants, animals and natural phenomena to look out for season-by-season, from bluebells and solitary bees in spring to winter frosts and robins. Includes suggestions for mindful activities that will help you connect with nature, with the author's vivid descriptions of each natural wonder accompanied by beautiful photography.

Dr Qing Li Into the Forest     

Immunologist and Forest Medicine expert, Dr Qing Li, examines the unprecedented benefits of getting outside and spending time in nature. Backed by cutting-edge research and emerging science, Dr Li reveals the connection between nature and improved wellbeing, with practical ideas for spending more time around trees.

Dominic Couzens A Year of Birdsong

This book explores the world of songbirds, with a fascinating story for every week of the year. Every story includes a QR code, allowing you to listen to the song of each bird as you read. From skylarks to great spotted woodpeckers, A Year of Birdsong offers a wealth of information about bird nature and behaviour – and includes stories and literary masterpieces inspired by birdsongs, alongside charming illustrations by Madeleine Floyd.

M. Amos Clifford Your Guide to Forest Bathing

This guide to forest bathing offers a gentle, meditative approach to being with nature, and an antidote to our modern nature-starved lives. A section of hands-on forest bathing activities, alongside space for journal entries and reflections, makes it easy to incorporate more of this healing practice into your life – whether you're in a forest or woodland, a public park, or your own back garden.

Hugh Fearnley-Whittingstall How to Eat 30 Plants a Week

With 100 inspiring recipes to boost the plant power of your diet, Hugh's new book explains how your gut health can be improved by eating more plants – and the remarkable impact this can have on your overall health. By plants, Hugh means fruit and veg and much more besides. This includes nuts, seeds, pulses, grains, herbs, spices, and even chocolate and coffee – so hitting that 30-a-week target could be easier than you think!

Little Green Space is a non-profit project sharing solutions to the nature and climate crises, and offering inspiration for a greener lifestyle. If you like our content, please help keep us going with a small donation!

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