In 2024, all you have to do is open TikTok and scroll for a few minutes before you’ll undoubtedly come across someone talking about their cortisol levels and how they’ve managed to improve their mental health using simple techniques like losing their weight.
However, for many, it can seem like just another buzzword and can be very confusing – causing you to keep scrolling while probably struggling with the silent symptoms without even realizing it.
So what is it?
Cortisol, often referred to as the “stress hormone,” is central to our body’s ability to deal with difficult situations. However, if the level remains elevated for a long period of time, it can affect both our physical and mental well-being.
Studies have shown that persistently high cortisol levels are linked to elevated blood pressure, insulin resistance (which can lead to diabetes), and a weakened immune system, making us more susceptible to disease. Additionally, persistently high cortisol levels have been linked to mental health problems such as depression and shortened life expectancy.
As a specialist in gynecology and integrative medicine, Dr. Suzanne Hackenmiller has spent many years researching the healing power of nature, and one of the most effective ways to combat high cortisol levels is also one of the simplest: spending time outdoors in nature.
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A recipe for nature
As a physician and certified forest therapy guide, she often prescribes nature to her patients as part of their treatment plans to manage stress, anxiety, and depression. While there is no one-size-fits-all recommendation, evidence suggests that spending at least 120 minutes a week in nature can significantly improve your health. However, you can definitely feel results from regularly spending short periods of time outdoors.
A 2019 study in Scientific Reports found that people who spent two hours or more in nature each week were more likely to report good health and greater well-being than those who didn’t.
Spending time in nature is an effective antidote to elevated cortisol. Numerous studies have shown that immersion in natural environments significantly reduces stress markers, including cortisol. For example, a 2019 study published in Frontiers in Psychology found that just 20 to 30 minutes in nature can reduce salivary cortisol levels by over 21%, providing a natural way to combat the stress that comes with daily life comes along.
The exact mechanism behind this is still being studied, but nature appears to help by improving heart rate variability (HRV), a measure of the body’s autonomic nervous system. Studies have found that time in nature improves HRV, which allows our bodies to shift from a stressed, “fight-or-flight” state to a more relaxed, parasympathetic mode. This shift is key to lowering cortisol levels and calming the mind.
The benefits of nature for mental health
Beyond its influence on cortisol, nature offers a wealth of mental health benefits. A 90-minute walk in a natural setting has been shown to reduce rumination, the repetitive cycle of negative thoughts often linked to anxiety and depression. It also reduces activity in the brain’s prefrontal cortex, a region associated with these negative thought patterns. In short, time outdoors can calm the mind and promote emotional well-being.
Sunlight, a natural part of being outdoors, plays its own role in improving mood by boosting the production of serotonin – a neurotransmitter associated with happiness and emotional balance.
Nature as a body and immune enhancer
In addition to mental health benefits, nature can also benefit physical health in unexpected ways. When we spend time outdoors, we are exposed to phytoncides, the natural chemicals released by trees and plants that have been shown to boost immune function. Research from Japan has shown that these phytoncides increase the activity of natural killer (NK) cells, which help our bodies fight off infections. This practice, known as forest bathing or shinrin-yoku, has become an important part of health care in Japan and is becoming increasingly popular in other parts of the world.
Physical exercise is another inherent benefit of spending time outdoors. Walking, hiking or even a leisurely stroll not only burns calories, but also stimulates the release of endorphins and serotonin, which also contribute to overall well-being. These mood-boosting chemicals are one of the reasons we feel so much better after spending time in the fresh air.
Easy ways to get outside
If this is your first time spending time outdoors, the good news is that you don’t have to spend hours in the wilderness to reap the rewards. Studies suggest that even short doses of nature – 10 or 20 minutes at a time – can make a noticeable difference. Whether it’s a walk in the park, a hike on a local trail, or just sitting outside in nature, the key is to make outdoor time a regular part of your life.
The benefits accumulate over time, even at low doses. For some, incorporating nature into their daily routine might mean exploring nearby parks, while others might prefer longer hikes on weekends or vacations.
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Whether you’re struggling with the pressures of modern life or simply want to improve your well-being, spending time outdoors is an effective, accessible and science-backed solution. No matter how you choose to interact with nature, it’s important to practice it regularly and your body and mind will thank you.
This article by Dr. Suzanne Hackenmiller was originally published on Women’s Health AUS.
