Even small changes can make a big difference. Let's take a look at one of the key factors to improving mental wellbeing - spending time outdoors.

Mental health is a state of wellbeing, in which we can realise our full potential. It allows us to cope with day-to-day stress and to work productively within our community (1). It is an integral part of human health, so it is important to take proper care of our mental wellbeing.

Being outdoor prompts us to be more physically active and exposes us to sunlight, which in turn stimulates vitamin D production in our body. Health benefits related to regular physical activity as well as to optimal vitamin D level are numerous and are widely recognised, including but not limited to the benefits for our cardiovascular and immune health (2-4). Outdoor activities also expose us to more social contacts, helping us to feel engaged and being a part of the community (5). Whilst enjoying nature, you should keep in mind that protecting yourself from UV rays is extremely important as excessive exposure to sunlight can be dangerous (6).

Contact with nature can soothe our nerves, improve wellbeing and increase feeling of happiness and a sense of meaning in life (7, 8). Nature acts as a restorative environment - relaxing areas help our minds to recover from daily stress and negative emotions(9, 10). This is particularly important in the case of long-lasting stress which can bring on things such as pain, nausea, and fatigue. Even if it is just a walk around a nearby park, it may help us to relax and to feel better (9). Long term interaction with nature has shown to decrease the risk of developing mental illness and to support cognitive health by positively impacting its various functions, such as memory, attention as well as imagination and creativity (8).

For the sake of your mental health, make sure to book some time for outdoor activities. Your body and mind will thank you for spending more time with nature.

References

1. WHO. Mental health: strengthening our response 2018 [Available from: https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response.
2. EFSA Panel on Dietetic Products N, Allergies. Dietary reference values for vitamin D. EFSA Journal. 2016;14(10):e04547.
3. Sassi F, Tamone C, D'Amelio P. Vitamin D: Nutrient, Hormone, and Immunomodulator. Nutrients. 2018;10(11).
4. Dunstan DW, Dogra S, Carter SE, Owen N. Sit less and move more for cardiovascular health: emerging insights and opportunities. Nat Rev Cardiol. 2021.
5. Maas J, van Dillen SME, Verheij RA, Groenewegen PP. Social contacts as a possible mechanism behind the relation between green space and health. Health Place. 2009;15(2):586-95.
6. de la Puente Yagüe M, Collado Yurrita L, Ciudad Cabañas MJ, Cuadrado Cenzual MA. Role of Vitamin D in Athletes and Their Performance: Current Concepts and New Trends. Nutrients. 2020;12(2).
7. Barton J, Rogerson M. The importance of greenspace for mental health. BJPsych Int. 2017;14(4):79-81.
8. Bratman GN, Anderson CB, Berman MG, Cochran B, de Vries S, Flanders J, et al. Nature and mental health: An ecosystem service perspective. Sci Adv. 2019;5(7):eaax0903.
9. Watson C, Nieuwenhuijsen MJ, Triguero-Mas M, Cirach M, Maas J, Gidlow C, et al. The association between natural outdoor environments and common somatic symptoms. Health Place. 2020;64:102381.
10. Bowler DE, Buyung-Ali LM, Knight TM, Pullin AS. A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health. 2010;10:456-.