By Dr. Lauren Gresham / Special to The Herald

When the pandemic hit Washington, I had no clue that we would still be navigating this come September. And yet, here we are, adjusting to our new normal.

Many of my patients have reached out and asked about things they can be doing to boost their health during these weird times. One of my first recommendations is to spend more time in nature.

The health benefits of spending quality time enjoying local parks and green space have been scientifically researched, and there is some interesting data. I’d like to share some of this research with you so that you may have a renewed sense of optimism about how you can care for your well-being.

Many forest plants give off chemical compounds called phytocides that have been associated with reducing blood pressure, decreasing the “stress” nervous system (sympathetic activity) and boosting immune activity. Forest air also has a higher volume of negative ions, which are associated in research with lower rates of depression.

There is a greater degree of microbial diversity in green spaces, and some theories suggest this increased microbiome diversity boosts immune function. Individuals recovering from surgery tend to heal faster when they are placed in a hospital room with a view of nature. Even just hearing recorded sounds of nature has been associated with a boost in the “relaxed” nervous system (parasympathetic activity).

Air pollution has some association with an increased risk of heart attacks and respiratory diseases, and spending more time in nature is theorized to decrease this risk. Blood testing performed before and after forest walks have shown increases in the heart-protective, anti-diabetic hormone DHEA. And time in nature also increases the hormone, adiponectin, which is associated with less clogged arteries and a particular type of immune cell, NK cells, that has protective roles against cancer and viral infections.

Other research has shown associations with time in nature and less elevated blood glucose, which decreases the risk of diabetes. Many studies have shown increased academic performance when students get time in nature and neighborhoods have demonstrated decreased rates of violence as green space is added. Nature is a health superhero!

Spending time outdoors does not have to be complicated. Like physical activity, a little bit can go a long way. I encourage you to have a meal on your porch. Perhaps you can stage your hat and shoes by your front door to encourage you to take a walk. You may benefit from having outdoor buddy with one of your quarantine partners where you keep each other accountable. Now is a great time to learn about your local parks. And remember, even sounds of nature and views of nature have been associated with positive health effects, so even when you are stuck indoors, you can bring nature to you.

Navigating a pandemic can feel very outside our control at times. It can be confusing to get our footing and to play an active role in our wellness. I cannot promise that spending time in nature will save you from all the implications of COVID-19. But I can say that we were designed to be in nature. We have evolved alongside green spaces. The fact that we can find really amazing clinical health benefits from maintaining the relationship with our outdoor environment is not surprising to me. And spending time outdoors is a low-cost, socially distanced way you can play an active role in your health, today.

Dr. Lauren Gresham is a naturopathic physician and a community health education specialist. Learn more about her by visiting www.totallylovablenaturopathic.com.