Benefits of Spending Time Outdoors
Benefits of Enjoying the Outdoors this Winter
A Simple Way to Improve Physical and Mental Health
If you live in the Northern Hemisphere like myself, you've likely begun to realize that we are quickly closing into the shortest day of the year, known as winter solstice. But, just because winter weather is around the corner, it doesn't mean we should avoid the outdoors. In fact, I'm going to propose the exact opposite - spend more time outdoors. I've always had an appreciation for the nature and just because it's the coldest season of the year, my appreciation doesn't stop. In fact, it grows. Why you may ask? It's serene, you can see wildlife more easily and it's quiet. During this blog post I am going to focus on the positive effects of spending time outdoors for mind and body. Additionally, I'll cover how to maximize time spent outdoors during the winter months as well as the benefits of cold weather exposure.
Spending Time Outdoors
I've always been told that spending time outdoors could have positive effects on mental and physical health. However, try to find an peer-reviewed article prior to 2016 that will tell you that. Chances are you'll likely find very little, if any at all. However, around the 2016-2017 mark that quickly changed. Today, studies of school-aged children to older adults have demonstrated the spending time outdoors is good for one's health (1,2,3). Interestingly in urban areas that lack "nature" or parks there could be a benefit from addition of access to those areas. A 2017 study, saw that when a pop-up park was created there was an opportunity for both children and adults to obtain more physical activity (4). Additionally, the authored noted that the following,
"Park presence was significantly associated with potentially beneficial changes in time-allocation patterns among users, including a reduction in screen-time and an increase in overall park-time and time spent outdoors."
Greater opportunity for physical activity, reduction in screen time and a potential for higher quality of life. That's a major win in my book! What about those who have limited time to experience nature? Well, a 2019 study demonstrated that individuals who had a "nature experience" for at least 10 minutes daily, had a significant drop in salivary stress markers (5). The authors did state that for the greatest effects, the nature experience should last for at least 20 - 30 minutes per day. Reducing stress levels has significant positive effects on overall health (6). With most outdoor activities and nature experiences free of charge, it makes sense to try heading outdoors for some much needed stress relief.
Benefits of Cold Exposure
Winter may or may not be your favorite season, but anytime the weather gets toward extreme temperatures (i.e. winter or summer) there are benefits to be had. These benefits are largely due to the fact that the body must adapt to the stressor. This adaption to a stressor is known as the hormetic effect. The idea of what doesn't kill you makes you stronger, is the central idea behind the hormetic effect also called hormesis. This adaption can be seen in studies comparing white vs. brown fat before and after cold exposure. A 2014 study in Diabetes, found that when subjects were exposed to cool temperatures the body could adapt in as quickly as one month. This study demonstrated that when the male subjects were exposed to 10 hours nightly (mostly during sleep) for one month to cool temperatures, there was a 42% increase in brown fat volume and a 10% increase in fat metabolic activity (7). Another study wanted to determine if exercising at freezing temperatures could reduce post-exercise inflammation, and the result was it did. When compared to exercising at 71 degrees versus 32 degrees, there was less post-exercise inflammation (8). However, it's important to note that too much cold exposure could have diminished returns, so moderation is key (8). This just skims the surface when it comes to cold exposure, but since I want to keep this blog on the shorter side that'd do for now.
Comfort During the Winter Months
If you've ever been to a Norwegian country, you may be familiar with the term, Hygee. If not, it loosely translates into comfort. When the term hygee is mentioned, it's typically thought to be snuggled under a blanket by the fire. Well, that's not what this blog is about - it's about spending time outdoors this winter. This raises the question of how to maintain hygee while still enjoying the great outdoors. My top 3 must have items are below:
1) Down jacket
2) Merino wool socks
3) Scarf and hat: Why you may ask? In TCM covering your neck in the winter is a must to help prevent wind invasion which could cause a cold or flu. Whenever you head out this winter be sure to grab your scarf and hat - your acupuncturist will be proud.
Now that we've covered the "must haves", let's discuss my top three potential activities that you could do.
1) Head outside out for a walk - winter doesn't necessary mean snow cover. Plenty of trails and parks are snow free making it easy to head outside with minimal to no equipment
2) Snowshoeing - my favorite way to explore in the winter is via snowshoes. I'm going to warn you, you'll be shedding the down jacket about 5 minutes in, so make sure you have a wicking base layer.
3) Build a fire - winter fires don't always have to be outside, building a campfire outdoors is an easy way to enjoy a cold winter evening or night. Remember to take a look at the sky, the winter night sky can not be missed.
What are you waiting for? Nature is calling! Let us know how you plan to enjoy this winter!
ABOUT OUR ACUPUNCTURE CLINIC:
North Shore Acupuncture and Natural Medicine is an acupuncture clinic in Beverly, MA. We utilize acupuncture, Chinese herbal medicine and natural medicine to restore optimal health and wellness. Employing traditional and modern approaches to enhance your health and longevity.
References:
1) McCormick R. Does Access to Green Space Impact the Mental Well-being of Children: A Systematic Review. J Pediatr Nurs. 2017 Nov-Dec;37:3-7. doi: 10.1016/j.pedn.2017.08.027. Epub 2017 Sep 4. PMID: 28882650.
2) Beyer KM, Szabo A, Nattinger AB. Time Spent Outdoors, Depressive Symptoms, and Variation by Race and Ethnicity. Am J Prev Med. 2016 Sep;51(3):281-90. doi: 10.1016/j.amepre.2016.05.004. Epub 2016 Jun 16. PMID: 27320702.
3) Murray K, Godbole S, Natarajan L, Full K, Hipp JA, Glanz K, Mitchell J, Laden F, James P, Quante M, Kerr J. The relations between sleep, time of physical activity, and time outdoors among adult women. PLoS One. 2017 Sep 6;12(9):e0182013. doi: 10.1371/journal.pone.0182013. PMID: 28877192; PMCID: PMC5587264.
4) Salvo D, Banda JA, Sheats JL, Winter SJ, Lopes Dos Santos D, King AC. Impacts of a Temporary Urban Pop-Up Park on Physical Activity and Other Individual- and Community-Level Outcomes. J Urban Health. 2017 Aug;94(4):470-481. doi: 10.1007/s11524-017-0167-9. PMID: 28646369; PMCID: PMC5533666.
5) Hunter MR, Gillespie BW, Chen SY. Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Front Psychol. 2019 Apr 4;10:722. doi: 10.3389/fpsyg.2019.00722. PMID: 31019479; PMCID: PMC6458297.
6) https://naturemed.org/the-importance-of-stress-reduction-in-overall-health/
7) Temperature-Acclimated Brown Adipose Tissue Modulates Insulin Sensitivity in Humans Paul Lee, Sheila Smith, Joyce Linderman, Amber B. Courville, Robert J. Brychta, William Dieckmann, Charlotte D. Werner, Kong Y. Chen, Francesco S. Celi Diabetes Nov 2014, 63 (11) 3686-3698; DOI: 10.2337/db14-0513
8) Gagnon Dominique D. et al. , The Effects of Cold Exposure on Leukocytes, Hormones and Cytokines during Acute Exercise in Humans. Plos One. 2014 Oct 12; 9 (10). doi e110774
