LET ME CONVINCE YOU TO SPEND A LITTLE BIT MORE TIME IN NATURE

Two hours.

That’s all researchers think you need to spend in nature each week to see measurable improvements in your health.

Just 120 minutes across 7 days.

Why am I talking about nature as a Women’s Health and Nutrition Coach?

You would expect me to talk about protein, calories or supplements. Which, yes, is a big part of what I do talk about.

However, health isn’t just about what you eat. It is also the environment your body lives in every day and when taking control of your health starts to feel overwhelming (or anything for that matter), nature has a remarkable way of slowing everything down and drawing you outside of yourself.

Spending time in nature pulls your attention away from calories, to-do lists and the constant notifications, and back into the present moment.

Which is a state of being where lasting change can really start to take shape.

Not to mention, the very foods that are best for your health come from nature, so as you connect to the world around you are also connecting to what nourishes you.

Sometimes I’ll be eating a carrot and wonder about everything that happened before it reached my plate.

Starting as a seed.

The fungi and worms in the soil.

The rain and sunshine.

And the thousands of tiny interactions have been poured into this carrot before I even picked it up in the supermarket. A reminder that we’re not separate from nature and it is what sustains us.

Only in the last few generations have many of us spent most of our lives indoors, surrounded by concrete, artificial lights and screens. We are asking our bodies that evolved over hundreds of thousand of years for forests and foraging to thrive in an environment that has only been developed over the last 100 years.

Perhaps this is why you feel heavy after hours of scrolling on your phone and noticeably lighter after spending some time outside.

Researchers are now exploring this through fields such as eco-therapy, the study of the relationship between human wellbeing and the natural world. This isn’t a new concept of course, it is something forgotten in recent history, as for indigenous cultures it was a way of life.

Nature is now being prescribed to patients, but why?

The answer lies within how nature influences our nervous system and in turn, our immune system.

We all know a little bit about photosynthesis from school, and that trees produce oxygen for us to breathe.

Scientists have also discovered that trees also constantly release microscopic airborne chemicals called phytoncides.

These are chemicals the trees make to defend themselves against insects and diseases.

When us humans breathe these compounds in, we have receptors inside the nose that send signals directly into the emotional centres of the brain (olfactory receptors). Within minutes your body’s central nervous system has been triggered to shift away from the sympathetic ‘fight or flight’ and toward the parasympathetic state of “rest and recovery”.

Clinical trials published in the Journal of Exercise Rehabilitation show that targeted phytoncide exposure can decrease sympathetic activity by about 17% while boosting parasympathetic activity by an equal amount.

Whilst your parasympathetic nervous system is being activated, your stress hormones (cortisol, adrenaline, noradrenaline) are suppressed.

Isn’t that something wonderful? That we have receptors in our noses for chemicals released by trees to help us chill out. Whether that is a coincidence or evidence of just how closely we’ve evolved alongside nature, I will let you decide.

Why does this actually matter?

Because your body can’t be in survival mode and recovery mode at the same time.

Spending less time in “fight or flight” allows your body to prioritise the countless repair and maintenance processes that chronic stress can interrupt.

I'm not saying that going out and hugging a tree for two hours a week will solve all of your health problems. But spending more time in nature creates an internal environment that better supports your health in two important ways;

1. Your brain works better

The combination of phytoncides, natural light and the relative peace of green spaces gives your brain a chance to recover from the constant stimulation of modern life. Sirens, traffic, notifications and crowded environments all demand our attention, leaving very little room for mental rest.

It’s no surprise then spending time outdoors has been shown in research to improve sleep quality, reduce the time it takes to fall asleep and support a healthier circadian rhythm.

Better sleep, lower stress and a calmer nervous system all work together to improve mood, creativity and cognitive performance.

Yes please..

2. It supports your immune system

Something really interesting, is that a lot of traditional Indigenous zones for convalescence and healing are highly correlated with elevated levels of phytoncides. For millennia, Indigenous cultures have utilised specific forest areas and sacred groves for recovery, intuition, and physical healing. Modern biochemistry reveals that these preserved, biodiverse environments contain intense concentrations of phytoncides. Coincidence?

Phytoncides appear to support the immune system through two main pathways:

Chronic stress keeps the body in a state of low-grade inflammation, which wears down tissue and exhausts the immune system. Phytoncides shift the nervous system toward parasympathetic dominance.

By taking the brakes off your immune system, Natural Killer (NK) cells can function more effectively. These specialised white blood cells help identify and destroy virus-infected cells and abnormal cells, supporting your body's natural defences.

Hopefully I've convinced you that spending time in nature is more than just "getting some fresh air". It's one of the simplest ways we can support both our mind and body.

How to spend more time in nature?

There isn’t a life hack for this one :(

Like most things that genuinely improve our health, it comes down to building a habit that fits into your life.

If I could give you one tip, it would be this: try to get outside first thing in the morning.

If you’ve heard of the “eat the frog” principle (doing the most important thing before the rest of the day gets in the way) the same idea applies here. Once work, errands and life take over, it’s much easier to convince yourself you’ll go later... and later often never comes.

I don’t have a life hack but I do have a few simple ways you can weave more nature into your week.

Walk for 10 minutes with out head phones

No destination.

No podcast.

No phone.

Just notice what’s around you, the smells, the wind, sounds of the birds.

You’d be amazed how uncomfortable, and then calming it becomes.

Take your work break outside.

Again, it doesn’t need to be a long walk. It doesn’t even need to be a walk.

Sit under a tree or find a bench with a drink. Give your mind a chance to rest and wander as you breathe in those phytocides. Let your mind be somewhere other than your to-do list for ten minutes.

And remember, swapping your computer screen for your phone screen isn't really a break.

Read your book or take your coffee outside

If you have a garden, a balcony or access to a nearby green space, take your morning coffee, your current book or even your journal outside instead of sitting indoors. If it's cold, wrap up warm.

I don't have much more to add. Sometimes the simplest habits make the biggest difference.

Go for a little digestion walk (or waddle, depending on how full you are)

I’ll say it again, it doesn’t need to be long or vigorous. A gentle 10–15 minute stroll after a meal can help stimulate digestion, reduce bloating and make you feel less sluggish.

It’s also a simple way to support healthy blood sugar levels. After you’ve eaten, your muscles use glucose for energy, so getting your legs moving can help your body put that energy to good use, especially if you’ve just enjoyed a little sweet treat.

Leave somewhere better than you found it

I know it may feel like fighting a losing battle or just for some reason really uncool but giving back is such an underrated thing you can do for your health and wellbeing.

In my neighbourhood there’s an older gentleman who, at 80 years old, goes for a jog every morning while picking up litter.

I see him rain or shine.

He once told me that looking after the area has given him a sense of purpose, and he credits that with being a big part of why he still feels so healthy.

Take from that what you will.

Whether it’s picking up a few pieces of litter, helping a neighbour in their garden or volunteering in a local green space, you’ll spend time outside, move your body and leave somewhere just a little better than you found it.

Access to green spaces

I know not everybody has access to green spaces or forests. If you live in a city or a built-up town, it’s easy to feel disconnected from the changing seasons.

But nature has a habit of finding its way in.

Notice the wildflowers pushing through cracks in the pavement. The trees lining your street. The plants someone has lovingly cared for in their front garden or on their balcony.

When I lived in the city centre I used to sit on a patch of grass outside my apartment and try and find a four leaf clover in the grass, lo and behold, one day I actually found one. What I mean to say is you’re there to notice and breathe.

You could also introduce house plants to your home, aloe vera and snake plants for example are easy to care for and are known for their phytoncide emission.

Just a little thought from me

Let’s be real, we don’t like admitting this but humans didn’t evolve to be surrounded by concrete, notifications and artificial light.

We evolved among trees and besides rivers.

Watching the seasons change.

Maybe that’s why nature always feels familiar, why it is a place we instinctively go when life feels loud and heavy.

You don’t need to disappear into the mountains.

You can just start with a little stroll.

Your brain, your nervous system and your future self will thank you.

If improving your health has felt overwhelming lately, don’t underestimate the power of small changes repeated consistently.

As a women’s health coach, I’ve learned that sustainable health rarely comes from doing more. It usually comes from creating the right environment for your body to thrive.

Nature is just one piece of that puzzle that, if you can fit into your life, amazing.