Science behind the health benefits of nature

It feels a bit weird to be making a post just before Christmas / around the winter solstice, and for it to be a topic I could post at any other time of year. I feel like I should be writing about the symbolism of the solstice, and how it's a time to rest and reflect and face the darkness and wait for the light to return. I even feel, with all the rubbish news around and people struggling so much at the moment, that perhaps I shouldn't post anything at all. But I haven't planned anything like the former, got this written pretty quickly for a change and would like to publish it, and, well, perhaps this little post will help someone, be a small pleasant distraction or an encouragement to get out for a walk or something.

I'm sure everyone reading this is at least vaguely aware that being outside in nature is good for us. It boosts our mood, reduces stress, improves ability to focus, etc. What's less understood is why that is. Well, research is beginning to tell us! I've long been interested in science, and more recently in how the brain works, and when in a recent college Group Tutorial session we were asked to create a short presentation on a topic we were interested in (but that was at least vaguely related to the course), this sprung to mind. And I thought it'd be a nice blog post, too.

Back in the spring lockdown, every morning I tuned into the Facebook Live 'Self-Isolating Bird Club' broadcasts by Chris Packham and his zoologist step-daughter Megan McCubbin. A guest they had on a few times was Emma Mitchell, a nature-lover with chronic depression who trained as a biologist. She's fascinated by how nature makes us feel better, and shared some of the science behind it. The research is all fairly recent, scientists are only just beginning to understand and there's a lot more we don't know the mechanisms behind yet. But it's so interesting. So... 

Exposure to green spaces, plants, and water does lots of things:

• boosts the immune system
• lowers heart rate and blood pressure
• reduces stress
• improves mood
• increases ability to focus
• accelerates recovery from surgery or illness
• increases energy level
• improves sleep

I'll start with phytoncides. In layman's terms - plant oils. They are airborne chemicals released by plants to fend off pests and disease, and will just be floating around in the air around you whenever you're within a couple of feet of some plants. When humans breathe in phytoncides, two things happen:

• heart rate and blood pressure lower
• cortisol (stress hormone) reduces

So we feel slightly more positive when we're among plants. Even indoor plants can make a difference, they still give off those oils. Herbs are actually great for this - rub them between your fingertips and inhale the glorious scent. You'll get a hit of phytoncides, and a hit of dopamine (a feel-good hormone) from enjoying the scent. Anxiety also reduces when we're around plants.

Phytoncides also have an effect on our immune system. Our bodies respond to them by increasing production of 'natural killer cells' - a type of white blood cell which helps kill off cells infected with viruses or tumors. 

And it's not just plants on land; chemicals given off by marine life have been shown to help reduce allergies and asthma.

Now onto the soil. Soil contains a type of beneficial bacteria, which activates groups of neurons (nerve cells in the brain) responsible for producing serotonin. Serotonin is a hormone which helps us feel good. Low levels of it contribute to depression. The bacteria also activates neurons related to our immune response. So if you're digging in the garden or topping up the soil in a plant pot, rub your hands in that good clean dirt, bring them to your nose, and breathe in deep! I'll leave it to your judgement about doing that when outdoors elsewhere, haha.

Water! Even sitting by an urban fountain for a while can be beneficial, if you can't get to a stream, lake, or the sea. As with phytoncides, water has a few effects. The sound of water reduces cortisol levels. Seeing water dials down our fight-or-flight response, calms us down a bit. And looking at water, where there's very little going on, gives our brain a little break from the almost-constant visual stimulation we are subjected to and surrounded by in our modern lives. There's also something called the Mammalian Dive Reflex, which among other things means that when our faces are submerged in cold water and we're holding our breath, our heart rate slows. So next time you're feeling a bit worked up, maybe fill your bathroom basin with cold water, take a deep breath, and plunge your face into it for as long as you can. Even if you're in a public bathroom, you could still probably benefit from holding your breath and splashing cold water on your face a few times.

A few last points:

• the colour green makes us feel more positive
• patterns in nature (symmetry, spirals, fractals, waves, etc.) - our brains are drawn to these and react positively to them
• natural sounds, especially birdsong, has been shown to be more relaxing than meditation apps (check out the RSPB Birdsong Radio!)
• seeing, hearing, watching wildlife gives us a spark of joy - and a hit of dopamine

So. As in all aspects of life, even the little things can make a difference. Getting out into green spaces - even just a city park - is so important. If you have any outdoor space, put some potted plants in there. If you don't, then get some houseplants, or windowsill herbs. Have photos of trees and landscapes and water you can look at. Go for walks. Sit by a fountain. Listen to birdsong. Rub your hands in the soil and let it run through your fingers. Go wild swimming. Look up and around and take notice, see the patterns and symmetry and the strong little plants pushing through the cracks in the paving stones. If you have a garden, have a go at making some of it wildlife-friendly by bringing in native species of plants - that'll increase your chances of seeing wildlife and therefore of a little dopamine. Nature can be a real healer. Don't underestimate the power of seemingly small, simple things.

Piecaramba!

Had a lovely dinner out this evening with my family. We went to a little independent place in Winchester called Piecaramba! (The exclamation mark is part of the name.) 

It opened four years ago, in October 2016, and it's been far too long since I've been there, a couple of years at least. I love it partly because the food is amazing, but also because it's associated with some relatively early social times, when I was living and working in Winchester and starting to be a bit more social and make friends. I went there a number of times with my housemates and their wider circle of friends, and my work colleagues from my first full-time job. I was pleased to see it's still the same, casual and quirky, the walls covered in nerdy stuff like comic book images and film posters. It's small, with four tables in at the moment, but even before Covid there were only seven or so. It's been popular from the start, and does well, but it's nice that the owners haven't started a big chain or gone to larger premises or sold themselves to a larger company, they've kept their vibe and ethos and have for now chosen to just keep doing what they do well. They opened one in Southampton in late 2017 and then a third one in Brighton in late 2019, both still small, and have food stalls at festivals and cater for weddings. The Brighton one fell victim to Covid-caused loss of footfall in August, but happily they partnered with a local pub and have based themselves there since, so people can still get their pies.

I also love that they specialise in just one type of food - pie and mash. There's a wide variety of choices on the menu and they're all amazing. (Not that I've tried more than a few - I'm the sort of person who tends to go for dishes I know I love and have an opportunity to enjoy, rather than trying something new, unless it sounds amazing). It's all sooo tasty and great quality. I usually go for either the Sweetie Pie (used to be called the Heidi Pie - sweet potato, roasted garlic, and goat's cheese), or the Woolverine (lamb in redcurrant & red wine gravy with garlic and rosemary). But tonight I opted for one of their Christmas specials, the Hogmanay - hog roast, spiced apple sauce, and sage & onion stuffing! With cheesy mash, chilli-mint mushy peas, and onion gravy. Oh and it came with crispy crackling on top! Yum, all delicious! As always, it was super filling, and I had to leave some of the mash and pastry, haha. And I even had a cider too, instead of just water! :) (For those who don't know, I very rarely drink.) I did get a cherry pie to take away, though, to have for dessert after tomorrow's roast. Looking forward to that!

Pie, mash, and mushy peas, with a little glass of cider

It was also nice to get dressed up a little. It's a casual place, but it still felt like a bit of a special occasion, I was looking forward to it and wanted to feel good, so I put on my favourite jumper (which I haven't worn since last winter because I live in my hoody at home and have barely been anywhere else this year), my favourite ring (I very rarely wear jewellery), a bobble hat (obviously only for walking to and from the car), and a long thick cardigan/light jacket thing I got back in August but couldn't find anything it looked okay with (glad I have now!). Plus black skinny jeans and my lovely comfy winter boots. It was still a fairly casual look, but I liked it :) 

Selfie

I must go to Piecaramba and Winchester more often. And I need to go to Tom's Deli, a just-as-small Italian deli and restaurant that I've been to only once. 

...I can't believe I've written so much just about a restaurant, haha.