Your Brain On Nature

1. Our Innate Bond with Nature is Wired into Our Brains

Humanity's historical contact with nature has left an indelible mark, a driving force for us to have an affinity for all things living (plants and animals alike).

Biophilia hypothesis. Humans possess an innate, emotional affiliation with other living organisms, a concept known as biophilia. This isn't just a learned preference; it's deeply rooted in our evolutionary history, where recognizing and interacting with nature was crucial for survival. Our brains are pre-equipped to respond to natural landscapes, favoring scenes with water, vegetation, and open vistas.

Ancient fears persist. Evidence of this deep connection is seen in our predispositions, like the innate fear of spiders and snakes, which triggers a stress response even when consciously unaware of the threat. Conversely, we are drawn to elements that signaled safety and sustenance in our ancestral environments. This suggests that our relationship with nature is not merely cultural but biological, shaping our cognitive and emotional responses.

Nature preference is universal. Studies across different cultures confirm a universal preference for certain natural scenes, such as those with trees, water, and diverse life forms. Even brief glimpses of nature are preferred over urban scenes, indicating an automatic, perhaps unconscious, positive response. This enduring biophilic response, though potentially atrophied by modern artificial environments, remains a fundamental part of our human makeup.

2. Technology and Screen Time Drive Nature Deprivation and Stress

Today's easy access and prolonged exposure to gadgetry is leading to nature deprivation, and what is lost through that might be far more detrimental than what is gained.

The false promise of leisure. Contrary to early predictions that technology would usher in an age of leisure, we've become increasingly tethered to screens, consuming vast amounts of information daily. This constant connectivity blurs the lines between work and home, leading to increased stress and a decline in overall well-being, despite the promise of greater happiness and efficiency.

Screen culture displaces nature. The magnetic pull of screens—from smartphones to video games—is directly displacing time spent in nature. This shift is evident in declining visits to national parks and a pervasive societal move away from nature-based recreation. This displacement is concerning because it removes a vital buffer against psychological stress and limits opportunities for cognitive rejuvenation.

Loss of empathy and connection. As we spend less time in nature, we risk losing our connection to it, which in turn diminishes our empathy for the natural world and reduces interest in environmental conservation efforts. Screen-based interactions, while offering connectivity, do not foster the same depth of emotional intelligence or empathy as face-to-face or nature-based interactions. This detachment from nature is associated with increased self-absorption and narcissism.

3. Nature is a Powerful Buffer Against Stress and Improves Mood

Exposure to nature-based environments is associated with lower blood pressure and reduced levels of the stress hormone cortisol (and other objective markers of stress).

Physiological stress reduction. Scientific studies provide objective evidence that contact with nature significantly reduces physiological markers of stress. Viewing nature scenes or spending time in natural settings leads to:

• Lower cortisol levels (the primary stress hormone)
• Lower blood pressure and pulse rate
• Increased heart rate variability (indicating better stress response)
• Increased activity in the parasympathetic nervous system (the "calming" branch)

Mood enhancement. Beyond physiological changes, nature exposure consistently improves mood. Studies show that viewing or being in nature increases positive emotions like affection, playfulness, and elation, while decreasing negative emotions such as anger, aggression, and sadness. Even brief exposure can foster positive thoughts and outlook.

Shinrin-yoku (Forest Bathing). Research on the Japanese practice of "forest bathing"—mindfully immersing oneself in the forest atmosphere—demonstrates profound stress-reducing effects. Studies show that forest walks, compared to urban walks, lead to lower stress hormones, improved mood, and even enhanced immune function, with effects lasting for days or weeks. This highlights the potent therapeutic value of sensory engagement with nature.

4. Nature Restores Attention and Boosts Cognitive Function

If nature could be shown to have this property, then the popularity of natural settings for recovery from overload and stress would make considerable sense.

Directed Attention Fatigue. Modern life, filled with distractions and demands on voluntary attention, leads to mental exhaustion known as directed attention fatigue. Our brains work overtime to filter irrelevant information and make countless decisions, depleting cognitive resources and impairing performance. This fatigue is amplified by the constant stimulation of screens and urban environments.

Attention Restoration Theory (ART). Natural environments are uniquely restorative because they engage "soft fascination," effortlessly capturing our attention without requiring mental effort. This allows the directed attention system to rest and recover. ART proposes that natural settings promote cognitive restoration through factors like:

• Being away (mental or physical distance from routine)
• Fascination (effortless attention capture)
• Extent (a sense of being in a larger world)
• Compatibility (environment aligns with intentions)

Improved cognitive performance. Studies show that even brief exposure to nature, such as viewing nature scenes or taking a walk in a park, can significantly improve cognitive function after mental fatigue. Benefits include:

• Improved attention and concentration
• Faster reaction times and increased accuracy on tasks
• Enhanced working memory and problem-solving skills
• Increased creativity and cognitive flexibility

This suggests nature acts as a low-cost brain booster, essential for navigating the cognitively demanding modern world.

5. Specific Natural Elements Influence Our Brain and Well-being

Scientists have not been content to simply accept the environmental link between visual nature and the workings of the brain; over the years they have dug deeper to determine whether specific elements of nature influence emotions and physiology.

Aromas of nature. Plants release aromatic chemicals (phytoncides) that can be inhaled and influence brain function and immunity. Studies show these natural scents can lower stress hormones, reduce anxiety, increase pain threshold, and boost the activity of natural killer cells, which defend against viruses and cancer. Aromatherapy, using plant essential oils, also shows promise in influencing mood and cognitive states, with some scents stimulating (rosemary, lemon) and others sedating (lavender, jasmine).

Light and its timing. Natural light, beyond vision, profoundly impacts our sleep, mood, and cognitive performance. Exposure to natural light during the day enhances alertness and cognitive function, while the absence of light at night is crucial for melatonin production and healthy sleep cycles. Artificial light, especially from screens at night, disrupts these natural rhythms, contributing to fatigue, mood disturbances, and long-term health risks. Light therapy, particularly using blue-enriched light, is effective for seasonal and other forms of depression and can improve cognitive function.

Water and sound. The presence of water in natural scenes is consistently rated highly for promoting positive mood and preference. Hydrotherapy, using warm water immersion, has been shown to reduce stress hormones, muscular tension, and anxiety, promoting a state of relaxation akin to meditation. Natural sounds, like flowing water or birdsong, can mask urban noise, reduce annoyance, and induce physiological relaxation, contrasting sharply with the stress-inducing effects of artificial noise pollution.

6. Exercising in Nature Amplifies Physical and Mental Benefits

Green exercise is like exercise squared.

Exercise is a brain tonic. Physical activity is a powerful promoter of brain health, improving cognitive function, memory, and acting as a mood-regulating stress buffer. Regular exercise is linked to lower rates of depression and anxiety and increased resilience to stress. It promotes nerve growth factors, improves blood flow to the brain, and has anti-inflammatory and antioxidant effects.

Green exercise advantage. Performing physical activity in natural settings, or "green exercise," appears to magnify these benefits compared to exercising indoors or in built environments. Studies show that exercising outdoors leads to:

• Increased positive mood and vigor
• Decreased fatigue, tension, and anger
• Lower stress hormone levels and blood pressure
• Higher self-esteem
• Increased likelihood of adherence to exercise routines

Motivation and adherence. For many, the positive feeling states induced by green exercise are crucial for sticking with a routine, especially for those who are not naturally inclined to exercise. The inherent fascination of nature helps distract from the perceived effort of exercise, making it feel less arduous and more enjoyable. This can help overcome the negative associations some have with physical activity.

Beyond aesthetics. The benefits extend beyond just the visual appeal; factors like varied terrain in natural environments can engage more muscles and potentially enhance both physical and cognitive benefits. Green exercise offers a low-cost, accessible intervention to boost both physical and mental well-being.

7. Animals Provide a Vital Connection to Nature and Enhance Health

With a pet, most of us recreate unconsciously the time long ago when we had clear skies, wide-open spaces and an unhurried existence.

Ancient bond, modern relevance. Humans have a deep, evolutionary bond with animals, rooted in survival needs like hunting and protection. Today, in an increasingly synthetic world, pets serve as a vital connection to nature, fulfilling an innate drive for interaction with other living beings. The surge in pet ownership may reflect a search for this connection amidst nature deprivation.

Physical and mental health benefits. Companion animals offer significant health advantages. Studies show pet ownership is associated with:

• Lower blood pressure and stress reactivity
• Reduced visits to healthcare providers
• Increased physical activity (especially dog owners)
• Improved mood and reduced anxiety/depression
• Enhanced social support and buffering against social rejection

Oxytocin and social bonding. Interacting with animals, particularly petting a dog, increases the production of oxytocin, often called the "bonding hormone." Oxytocin promotes social connection, trust, empathy, and reduces stress and fear. This physiological response may explain why animals are so effective in therapeutic settings and why they are perceived as supportive companions.

Cognitive and emotional development. Exposure to animals, especially in childhood, is linked to enhanced cognitive development and increased empathy. Studies show children with pets have broader knowledge of animals and greater empathy towards both animals and humans. Animals can also improve cognitive performance and reduce errors on tasks, potentially by reducing stress and engaging involuntary attention.

8. Gardening and Wilderness Offer Deep Therapeutic Benefits

There is no more healthful recreation for mind or body than gardening in all its branches...

Horticultural therapy. Gardening, a practice dating back thousands of years, has long been recognized for its mental health benefits. Modern research confirms that horticultural therapy can significantly improve symptoms of depression and anxiety, enhance psychological well-being, and provide a sense of purpose and meaning. The act of nurturing plants engages fascination and reduces rumination, the cycle of negative thoughts common in depression.

Physical and physiological benefits of gardening. Gardening is a moderate-intensity physical activity that contributes to meeting exercise guidelines and maintaining physical health through aging. Studies show gardening reduces stress hormones (cortisol) more effectively than other leisure activities like reading, and promotes feelings of contentment, calm, and increased energy. Contact with soil may also expose us to beneficial bacteria linked to improved mood and reduced inflammation.

Wilderness and adventure therapy. Immersing oneself in wild natural settings offers a higher dose of nature's healing power. Wilderness and adventure therapy programs, involving challenges like hiking or climbing, promote mental health by:

• Providing a "mental reset" away from daily stressors
• Building self-confidence and resourcefulness
• Enhancing social interaction and a sense of community
• Offering opportunities for solitude, reflection, and mindfulness

Cognitive and emotional restoration. These therapies leverage the principles of Attention Restoration Theory, providing deep fascination and a sense of extent that restores cognitive function and reduces mental fatigue. While research design can be challenging, the high adherence rates and reported improvements in mood, motivation, and behavior suggest significant therapeutic value.

9. Nature's Nutrition is Essential for Brain Health and the Planet

For food which is not creative is destructive...

The shift from whole foods. Historically, physicians recognized the importance of whole, unprocessed foods—fish, fruits, vegetables, nuts, seeds, whole grains—for brain health. However, the rise of processed foods, refined sugars, and unhealthy fats has led to a modern diet deficient in essential nutrients and rich in inflammatory components. This "nature deprivation" in our diet has significant consequences for mental and cognitive health.

Inflammation and oxidative stress. The modern Western diet promotes chronic low-grade inflammation and oxidative stress, which are linked to depression, anxiety, and cognitive decline. Refined sugars, excess omega-6 fats, and processed foods contribute to this corrosive cycle, damaging nerve cells and disrupting neurotransmitter function. Conversely, nutrients abundant in nature—omega-3 fats, fiber, and colorful phytochemicals—have powerful anti-inflammatory and antioxidant properties that protect the brain.

Dietary patterns and mental health. Research consistently shows that dietary patterns are strongly linked to mood and cognition. Adherence to a traditional, whole-foods diet (like the Mediterranean diet) is associated with:

• Lower rates of depression and anxiety
• Protection against cognitive decline
• Improved vitality and mental outlook

Conversely, diets high in processed foods, sugar, and unhealthy fats increase the risk of these conditions.

Nutri-Ecopsychology. This emerging field recognizes the interconnectedness of nutrition, human mental health, and the health of the planet. Dietary choices impact not only individual well-being but also environmental sustainability. Shifting towards local, plant-predominant, whole-food diets benefits both personal health (reducing inflammation, improving mood) and planetary health (reducing environmental burden of industrial agriculture).

10. Ecotherapy Links Human and Planetary Health for Healing

The ecopsychiatrist attends to the psychiatric symptomatology caused by derailments in the man-environment relations.

Interdependent health. Ecopsychology and ecopsychiatry are disciplines recognizing that human mental health is deeply intertwined with the health of the natural environment. The "low-grade inflammation" of environmental degradation is mirrored in the rising rates of stress, anxiety, and depression in humans. Healing ourselves requires healing our relationship with the planet.

Ecotherapy in practice. Ecotherapy encompasses practical interventions that leverage nature for healing, including:

• Mindful nature interaction (e.g., walking, contemplation)
• Horticultural therapy (gardening)
• Wilderness and adventure therapy
• Counseling sessions conducted in natural settings

These approaches utilize nature's inherent restorative power (vis medicatrix naturae) to reduce stress, improve mood, enhance cognition, and foster a deeper connection to the natural world.

Beyond personal benefit. A key tenet of ecotherapy is that mindful engagement with nature cultivates environmental awareness and concern. This creates a positive feedback loop: experiencing nature's benefits motivates us to protect it, which in turn ensures nature's continued ability to heal us. This goes beyond superficial "green" actions and requires a deeper emotional and cognitive connection.

The fallacy of artificial nature. The idea that virtual or plastic nature can substitute for real nature is misguided. Research shows that genuine contact with the natural world is essential for fostering the deep connection and empathy needed for both personal well-being and effective environmental stewardship. Ecotherapy offers a path towards a healthier future by recognizing and acting upon the fundamental link between human and planetary health.

Last updated: May 14, 2025