Have you ever wondered why a walk in the woods makes you feel so good? While that Zen feeling is partly about “getting away from it all,” studies show time in nature is also powerfully therapeutic for the body and brain. 

More than half of the world’s population lives in an urban setting, and by 2050 that number will increase to a whopping 70 percent. Urbanization disconnects us from nature with measurable effects on our health. For example, city dwellers are at a 40 percent higher risk for mood disorders than rural folk.

Eight reasons nature is powerful medicine for your body and brain 

Spending time in nature is known for its anti-inflammatory effects, and its positive impacts on mood and depression. Here are eight great reasons to spend more time in nature:

1. Vitamin D: Exposure to sunlight enables us to produce this critical hormone. In our increasingly indoor world, many people find they are deficient in Vitamin D. This can lead to a variety of health problems, including depression. Vitamin D is also critical to regulating inflammation.

2. Improved sleep: Sleep patterns are tied to the sun’s schedule. Spending too much time indoors away from natural light can alter this rhythm, which plays a role in many metabolic processes and mental health. Early morning exposure to sunlight has been shown to recalibrate the sleep cycle, and one study found participants were cured of insomnia in one week of camping outdoors with no exposure to electronics or electric light.

3. Increased emotional stability and empathy: People who spend time in nature show increased activity in parts of the brain responsible for empathy, emotional stability, and love. In case you were wondering, yes, urban environments, have the opposite effect of promoting fear and anxiety. 

4. Grounding: A study in the Journal of Alternative and Complementary Medicine reported that grounding (bare-skinned contact with the earth) can have an intense anti-inflammatory and energizing effect on the body. 

5. Creativity: A study of backpackers found that after four days in nature, subjects scored 50 percent better on a creativity test. 

6. A breath of fresh air: Outdoor air really is fresher than indoor air! The EPA states that indoor pollutants are 2 to 100 times higher than outdoor pollutants! 

7. Improved mood: A Stanford study showed that participants who walked for 90 minutes in a natural environment were less apt to focus on life’s shortcomings compared to subjects who walked along a busy highway. Added bonus: Time in the sun boosts serotonin, a brain hormone responsible for happiness. 

8. Renewed mental focus: Interaction with nature gives your brain a break from everyday stimulation, allowing it to restore your attention levels.  

Hit the hills!

Live in a city with no green space nearby? Try to get out of town into nature as often as you can. But even roaming the green places in your city can bring great benefits. And don’t worry if you aren’t capable of a vigorous hike; even “non-exercise activity” has solid benefits.

What are you planning for your next outdoor excursion?

Do you suffer from depression? People succumb to depression for different reasons. It’s important to look for the underlying cause of your depression. Consider these five:

1. Poor communication between brain cells

Depression happens when neurons in certain areas of the brain don’t communicate well with each other, or “fire.” This causes poor brain function and symptoms of depression.

Many factors cause poor firing in the brain, which I’ll talk about more in this article.

The primary question when you have symptoms of depression is, “What is causing neurons not to fire in areas of the brain associated with mood?”

2. Unstable blood sugar and depression

Blood sugar that is too low or too high can cause depression. Symptoms of low blood sugar include irritability or lightheadedness between meals, cravings for sweets, waking up at 3 or 4 a.m., dependence on coffee or sugar for energy, becoming upset easily, and forgetfulness.

Symptoms of high blood sugar (insulin resistance) include fatigue after meals, constant hunger, cravings for sweets not relieved by eating them, constant thirst, frequent urination, difficulty falling asleep, and a big belly.

Both low and high blood sugar compromise the brain’s ability to stay fueled, with symptoms of depression often resulting.

The most common causes of unstable blood sugar are eating too many processed carbohydrates and sugar, skipping meals, and chronic overeating.

Sometimes relieving depression can be as easy stabilizing your blood sugar with a whole foods diet that consists primarily of produce and healthy fats and proteins, avoiding sweets and processed foods, and eating an appropriate amount of carbohydrates for your body.

3. Unhealthy gut

When gut health is bad, brain health suffers, often causing depression. If you have digestive problems, your gut may be playing a role in your depression.

Leaky gut is a condition in which the lining of the intestine becomes overly porous, allows undigested food particles, yeast, bacteria, and other undesirable compounds to enter the sterile environment of the bloodstream.

Leaky gut triggers chronic inflammation in the gut, body, and brain, along with other health problems, such as food intolerances, pain, autoimmune disorders, skin issues, joint problems, and, of course, depression.

Also, too much bad gut bacteria (dysbiosis) has been directly linked with depression in studies. Many factors contribute to leaky gut and dysbiosis, including poor diet, alcohol, and chronic stress. Knowing what caused your gut problems will help you resolve them.

4. Poor circulation

If your fingers, toes, and nose are cold to the touch your brain may not be receiving enough oxygen due to poor circulation.

Other symptoms of poor circulation include weak nails, fungal nail infections, low brain endurance, and cramping in the hands and feet.

Low circulation deprives the brain of blood flow, oxygen, and nutrients. Factors that cause low circulation include anemia, chronic stress, hypothyroidism, low blood pressure, smoking, and blood sugar imbalances.

5. Autoimmune disease and chronic inflammation

Autoimmune diseases — when the immune system attacks and destroys body tissue — can cause depression. Examples include Hashimoto’s hypothyroidism, Type 1 diabetes, and rheumatoid arthritis.

Chronic inflammation, such as in chronic joint pain, gut problems, or skin rashes, is also linked with depression.

These disorders inflame the brain, which hampers function and can cause depression.

The brain is also a surprisingly common place for an autoimmune reaction to take place, causing myriad symptoms including depression.

Don’t assume your depression is caused by an antidepressant deficiency. It’s best to discover the underlying causes and address those first. Ask my office for more information.

Do you feel you need anti-depressants or anti-anxiety medications, or has your doctor said you do? Although true depression or anxiety disorders need management, many women are misled into believing they need treatment for what is actually normal behavior. Women are designed to be sensitive to their environments, emotionally in tune with their children and loved ones, and intuitive — traits that ensure survival. Women are also wired to express emotions and to pick up on the emotions of others. Read More

Do you suffer from depression, anxiety disorders, brain fog, memory loss, or other brain-based issues? While conventional medicine turns to drug treatments, recent research points to poor gut health as the root of mental illness. This is because inflammation in the gut triggers inflammation throughout the body, including in the brain, bringing on depression, anxiety, brain fog, memory loss and other neurological symptoms. Read More