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.

Garden diary, one November weekend

Thursday 19th - I go out into the garden first thing to feed the birds, even before I've fed myself for some reason. It's sunny but cold. Wonderfully, a robin comes and lands on the bird feeder hook right next to me as I'm putting feed on the bird table. I freeze and smile and say hello, and it stares at me for a few moments before flying up onto the fence behind it, still only a foot or so away. It flies down to the bird table a few times while I'm still there, hovering for a moment before landing, to snatch one of the little pink fat pellets I've noticed it prefers. So cute!

I hear the contact calls of long-tailed tits and turn towards the trees, and happily manage to catch a glimpse of them flitting along. Long-tailed tits are one of my favourite birds, simply because they are ever so cute. They're absolutely tiny, fluffy and round like those little craft pom-poms, with a pinkish colour, and a long tail which makes them look like flying spoons. They're very social birds and hang around in groups, huddling together for warmth at night, and their nests are amazing, made of moss and spiderwebs so that it expands as the chicks grow. I see them flying around sometimes - they tend to flit along from one tree to another quite quickly - but sadly for some reason they don't come into the garden to feed.

Once back inside I get my breakfast and sit at the dining room table, next to the door to the garden so I can look out. It always takes the birds a little while to come once the food's out, but Ms House Mouse is out from under the deck straightaway. For some reason she always jumps up onto the feed bowl rather than running up one of the short legs of the stand it sits on.

House mouse taking some bird food

The squirrels monopolise most of it, of course, sitting on the bird table and just staying there, eating their fill even before the poor birds get a look in. As I type there are currently four of them on the various feeders. The poor collared doves sit on the fence next to the bird table, wanting their breakfast but not brave enough to go for it with the squirrel there. It takes them maybe five minutes to cotton onto the fact that they could just fly across the garden to the dish by the deck. Alas they're only there for a moment before a pigeon arrives, puffing himself up and jostling them off the dish. A few times the doves have stood up to his kind, raising themselves up and spreading their wings in an aggressive posture, which is great to see. I find myself scolding the squirrels and pigeons through the window for being such pigs, as if they could understand me, hahaha.

(By the way, although I'm using "he" and "she" for these creatures, I have no idea of their sex, except the sparrows.)

Last to arrive are the starlings and sparrows. Starlings just make me think of lanky, squabbling teenagers, haha. They look funny running across the lawn on their lanky legs (even lankier when they were juveniles/fledglings back in the summer), and are noisy and boisterous, shouting at each other to go away. Sparrows are noisy too but in a nicer, less intrusive way, it's a sweeter sound. They hang around in groups so there are always lots of them, and when they're in the trees it's just such a lovely sound, so much birdsong!

But we have a little mystery - one of the bird feeders, which hangs on the hook by the bird table, is missing. It's not in the little hebe shrub underneath, as it usually is if it's not on the hook, so goodness knows what happened to it.

A magpie turns up later in the morning for a short time. The starlings eat all the mealworms within just two hours. I spot a great tit on one of the feeders by the back fence, and a blue tit later on, and a dunnock hopping around on the ground under the shrubs. We occasionally get a jackdaw or two visiting. 

This is a typical day.

Saturday 21st - Long tailed tits!!! A few of them flit down to the feeders for a few moments, never staying still, but alas they're all off again, out of the garden within 30 seconds. Maybe they come down to feed more often than we think, but it happens to be when we're not looking. 

We're out of bird seed so I put some peanuts in the dish by the deck. There's some in one of the hanging feeders but for some reason nobody is interested, only the squirrels and the nocturnal wood mice eat them. I watch at the window for a little while but not even the house mouse comes out for the easy calorie-rich meal which is literally right on her doorstep.

The missing bird feeder has been found. Under the hebe. We obviously just hadn't looked hard enough haha. 

A dove seems to be taking sanctuary in the garden. It flew in looking much bedraggled, with most of its tail feathers missing, and just sat itself down inside one of the pots on the deck, sheltered a little by the other potted plants. It's been there for about 45 minutes now. I've not seen such behaviour before, all the birds are constantly on the move. It must have been attacked, poor thing. 

I feel bad now, I scared it away, going out to put a handful of oats down. It flew off, to the shed roof where it's sitting now. A red kite just flew over, low and slowly, but the dove is hidden from above by the hazel tree overhanging the shed. 

An hour later...

There's a flippin' sparrowhawk in the garden!!!! :D :D :D I've only ever glimpsed one before; soooo excited! It came for the dove. The dove had flown back down to the deck pots and sat there for a little while again, eventually working up the courage and/or energy to hop onto the bird food dish, but it was only there for half a minute before it started to fly up again and another bird slammed into it. I thought it was another dove or a pigeon, but when neither bird flew up again I went outside to have a look, and saw these yellow eyes staring back at me! My mouth dropped open as far as it could go, haha. Wow!!!!!!! 

It stayed in the garden for a while, plucking its meal. It was constantly looking up and around, and moving around the border from shrub to shrub, wanting to hide, not wanting anything else to take its prize. What a privilege to be able to see it so close and for so long, and to get some photos too!

Sparrowhawk in the garden

Sunday 22nd - So the sparrowhawk (which was a female, I looked it up online) did not have a meal in our garden yesterday... for some reason she plucked the feathers from its chest but didn't actually eat any of the meat, or at least hardly any of it. Bizarre. I wonder if she was scared off by next door's dog; she ended up dragging the dove around the garden to a sheltered spot between the fence and the hebe, where she and her catch were well hidden, but that fence gets a dog or two running close to it numerous times a day. Will never know. The dove was dragged back out onto the patio by something overnight, so I've thrown it over the back fence into the woods.

Monday 23rd - The bird seed order hasn't arrived yet, so I chopped up some peanuts, instead of leaving them whole, to put out. Much more appealing to our garden friends! Yay I get to watch the house mouse, so cute :) The birds seem more active in the early afternoon than in the morning.

The hedgehog food is still being eaten each night. I only put a little bit out now. The hedgehogs are probably hibernating, but they can wake up once a week or so to go find a bit of food or move nest, so I don't want to stop putting food and water out over the winter. I've seen next door's cat eating the food a few times, so even if the hedgehog isn't eating it all at least it's not going to waste. I just hope the cat doesn't put on too much weight, haha.

Just opened a letter from the Woodland Trust, and it has a photo of a long-tailed tit on it, hehe. Big silly smile. Gorgeous little floofs. I'll cut it out and stick it in my "pretty things" scrapbook. 

Edit Tuesday 24th - Err so apparently the house mouse is a brown rat, haha. Even if it was a house mouse, I realise we should take steps to discourage them. It's still cute, but don't want them to become a problem so might have to stop feeding the birds and hedgehog for a while... 

I love ecology!

I don't know why I feel a need to apologise every time I don't post in a long while, haha...

I am absolutely loving my college course so far! Particularly all the ecology stuff and species ID. It'd be difficult to find something more up my street unless I did an entire course solely on ecology. Last week I got 100% in the first ID test we had, of 25 trees and shrubs - yay! We're doing one category each half term, so we've now started to learn 35 woodland bird species for a test before Christmas. Thankfully we don't have to learn the scientific names for these, as we did with the trees, so it's easier. But this week the tutor did a see-how-much-you-already-know-before-we-start-learning-them test, and there were only two birds I didn't know, which I was quite chuffed about. It's a shame the species ID is a separate certificate, and doesn't count towards the actual course! But I'm so keen, it's exciting to have something I'm good at and to be learning about things that I love!

We do Estate Skills practical days once every two weeks; I missed the first two due to joining the course late and then being unwell, but so far I've built a bat box, and helped to remove and start to replace a stock-proof fence, and next time we're going to be working on a hedge. The practicals are challenging, obviously because I haven't done anything like it before, but it's quite fun doing something different. I hate wearing the understandably-necessary steel toe capped boots, though, they're too big and clunky and uncomfortable. We're also doing a unit on machinery... so at some point rather soon I'll be having a go at using things like chainsaws and driving tractors!

I am struggling in some areas, though, probably in most. I'm fine with facts and figures, but then actually applying information to things like evaluating a practical task, or creating management objectives for a woodland, or creating a presentation as if you're trying to persuade an MP to encourage more people to get out into the countryside (especially when you know that actually more people usually just creates more issues), I'm finding pretty challenging. I got ever so stressed out a few times in the first month, spending an entire day attempting just one bit of homework at least twice. I know it's early days and I need to somehow learn to not be hard on myself, and to ask for help, and to be okay with submitting homework that I may not be completely happy with. We only have between 10 and 13 hours of face-to-face lessons a week, and I'm not someone who easily learns self-guided. I don't know how to learn, how to study. I go to my classes and do my homework, but don't look at my notes outside of class, read them, rewrite them, arrange them into easier-to-remember blocks of info or whatever, don't do any further research. Are we meant to, is that what people do? That's a rhetorical question; I'm assuming the answer is yes. But nobody tells you these things. I've only just found out what a flash card is. And I'm absolutely no good at 'self-starting' or whatever it's called, making myself do things, setting up a schedule for myself and sticking to it. The course is assessed in a number of ways, all of which I'm nervous about, especially exams, but at least it's not only exams. But the tutors are great and have said they'll go over everything again beforehand, and the college has a study support team I can go to whenever I need help, so hopefully I'll manage.

Anyway, I thought I'd write up some of what I've learned so far! Over different posts, not all in one go, don't worry.

Biomes

A biome is a major biogeographical region, defined by the climate and in turn the predominant vegetation. They're affected by latitude and altitude (how far away they are from the equator, and their height above sea level), and tend to have similar landscapes and wildlife. However, what the different biomes are, how many there are, what the characteristics are, etc., depends entirely on where you look or who you ask. Every map depicting the world's biomes is different and statistics vary. Some maps show five, others a dozen or more. To put it simply, the five major biomes are aquatic, tundra, forest, grassland, and desert (according to National Geographic). But these are all are broad classifications which just give a general biogeographical overview of a large area, and are usually sub-divided further to various extents. 

• Aquatic - can be marine or freshwater, have high biodiversity, marine is world's largest biome. 
• Grassland - open, warm, dry, can be tropical (savannah) or temperate (prairies and steppes). 
• Forest - dominated by trees, high biodiversity, can be tropical (warm and humid, close to equator), temperate (seasonal, mild, often wet), or boreal (cold and dry, close to polar regions). 
• Desert - dry, little vegetation, specialised wildlife, can be hot or cold. 
• Tundra - cold and dry, inhospitable, simple vegetation, specialised wildlife, can be arctic or alpine (in mountains at high altitudes).

The map below shows 10 biomes, and with the different colours you can see how they roughly correspond to latitude.

Map of biomes across the world

The biome covering the UK and most of Europe is "temperate forest" or "temperate deciduous woodland". A place doesn't have to be covered in trees to be part of a "forest" biome; it just means that the dominant plants are trees, and if left alone to their own devices the landscapes would eventually return to woodland. But - fun fact - we do have some tundra and boreal forest here too! They usually cover places like the Arctic and Siberia, so I think that's really cool! In the UK those biomes are only found in one place - the Cairngorms, in Scotland.

The Cairngorms are the eroded stumps of a mountain range far older than the Himalayas. Even at around 50 million years old, ranges like the Himalayas and the Rockies are in geological terms relatively young, and still quite 'pointy'. The Cairngorms are around 400 million years old, and have gradually been eroded to form a plateau - a large, relatively flat area that is raised sharply above the land surrounding it. I've just read on Wikipedia that "evidence suggests that the granite now at the surface was once found to be at a depth of between 4 and 7km." Wow! The high Cairngorm Plateau is where the tundra is, cold, dry, and treeless, and it's surrounded by boreal forest - what remains of the ancient Caledonian Pinewood - at slightly lower altitudes.

How cool is all that? :D Haha. I always loved physical geography.

Lastly - although "woodland" and "forest" are now used interchangeably, the original meaning of 'forest' was just 'an area given over for hunting'. So places like the New Forest, which was set aside by William the Conquerer as one of his numerous private hunting grounds, often aren't an unbroken expanse of trees - in fact trees tend to be a hinderance to giving chase on horseback. A woodland is an area of trees, no matter where it is or how large it is. Funny how language changes.

That'll do for now, methinks! I might write about the history of the countryside next time, that was fascinating.

Recipe: Meatloaf

First day of October! Autumn's definitely here, yay! Comfort food season...

It's been a very long while since I posted a recipe on here! But I recently remembered about, and then made, a childhood favourite of mine - my mum's meatloaf.

She doesn't use a recipe, and it's super simple and quick to prepare, it literally just takes a few minutes. I got six portions out of the following:

Ingredients:

• 500g lean minced beef
• Half a packet sage and onion stuffing mix
• One tin chopped tomatoes
• Two beef Oxo cubes or rough equivalent

Method:

• Preheat oven to 200 degrees C
• Put the minced beef in a bowl and break it up with a spoon or fork
• Add the other ingredients, crumbling the stock cubes in
• Mix well, adding about half a tin of water as well, until thoroughly combined
• Transfer mixture from bowl to a prepared tin, either a loaf tin or a square cake tin
• Bake for 45 minutes to an hour, till cooked through

I don't have a loaf tin (well I do but it's in storage) so used my loose-bottomed square cake tin, and lined it with baking/parchment/greaseproof paper/whatever that stuff is (I don't know the difference between them, if there is one). I had to let the meatloaf cool a bit before lifting it out of the tin to cool completely, otherwise it probably would have collapsed, but once cool it was solid and could be cut. Although obviously if you're just going to be eating it hot straightaway for dinner, it doesn't really matter too much if it collapses!

As I said, it's not exact. You'll probably need to adjust the amounts of things, even the baking time and temperature, till you get a taste and consistency you're happy with. But it's super quick and easy to make and very yummy! Growing up we used to have it for dinner with chips and peas and sweetcorn, but it's equally good cold for lunch with some salad. Let me know what you think if you give it a go!

Cold meatloaf with salad