So, there haven't been too many new posts here lately, except for lots of TV reviews (check them out - some great shows on now!) and an occasional Weekly Inspiration (see older ones at the link). I do hope to write a post this week with a more detailed update of my recent downturn, what testing showed, and treatments.
In the meantime, we are enjoying lovely weather here, and that's inspired me to talk about nature and getting outdoors today! We had a cold, wet May and then our temperatures soared up to the 90's (F) in June, but this weekend, we returned to perfect weather--highs in the 70's, lows in the 50's--which for me means we can turn off the air conditioning, and I can enjoy more time outdoors (I'm very heat intolerant these days). Just sitting near the open window in my recliner lifts my spirits!
Below is an excerpt from my new book, Finding a New Normal: Living Your Best Life with Chronic Illness, all about the restorative powers of nature. You can read more about my book or purchase it in print or on a number of different e-book platforms at this link. With feeling so poorly these past months, I often remind myself of what I learned in writing this chapter and how important it is to my physical and mental well-being to spend time outside every day.
This is an exact excerpt from the book, though I have added in some photos. Enjoy and then get outside!
The Restorative Power of Nature
Scientific
studies have found that time spent in nature—even for as little as five
minutes—reduces stress, improves creativity, reduces self-criticism, and
increases kindness.[i] Spending time outdoors
also has measurable physical effects, including reduced inflammation, improved
mental clarity and memory, and reduced stress response. It even improves immune
function, as measured by the improved function of the body’s natural killer
cells, with quantifiable improvements lasting 30 days or more after time spent
in nature.[ii] These are all very real
physical improvements that everyone living with a chronic illness certainly
needs.
Aside from scientific research, I know from my own experience that
spending time outdoors feels rejuvenating, peaceful, and centering. Before I
had ME/CFS, I loved outdoor activities, including long hikes, canoeing,
camping, and backpacking. Much of that is beyond my limits now. However, my
husband and I still enjoy camping (at
our own slow pace), and various treatments for ME/CFS have allowed me to
manage short hikes and kayaking. Spending time outdoors is still among my
favorite things to do.
Even when I can’t be active, I still have a goal to spend at least
10 minutes each day outside. I lie in my reclining chair on our back deck,
looking up at the sky and listening to the birds, and I instantly feel more
relaxed. That small amount of time in nature in our own backyard makes me feel
better.
Here are some ideas for how you, too, can experience the restorative
effects of nature, even if you are mostly homebound.
Just a Few Minutes Outdoors Helps
Some research
studies show positive physical and mental changes in people after only five
minutes outdoors,[iii] so it doesn’t take much
to make a difference! Try lying in a reclining chair or hammock in your
yard/garden, patio, or deck. Just that simple change of scenery—from reclining
on your normal bed or couch to reclining al fresco—can make you feel better and
help you to tune into nature.
Leave the Devices Inside
Although I admit
I do sometimes bring my laptop outside to write, you’ll get the most benefit
from leaving the phone, tablet, laptop, and other devices inside. I usually
don’t even play music when I am out on our deck because it drowns out the
sounds of nature. Instead, bring a book or a crossword puzzle out with you, or
just grab your pillow and maybe a blanket—and relax.
Immerse Yourself in Nature
With the
electronic devices left inside, you can concentrate more fully on nature. You
may be surprised at how much of the natural world you can experience from
simply lying outside your home for a few minutes and at how restorative it can
feel. Gaze up at the sky, noting its unique colors and the variations in light
and shadow. Watch the clouds move across the sky, and observe their different
types and shapes. Notice how the sky after a summer storm looks entirely
different from the sky on a clear fall day. Look at the flowers and trees,
appreciating their different colors and shapes and how they change with the
seasons.
Listen for the sounds of birds singing and the breeze moving
through the leaves of the trees. Smell the air. Breathe deeply and notice the
aroma of dry fall leaves, damp earth after a spring rain, or the fragrance of
summer blooms.
Focus yourself entirely on the natural world around you, blocking
out the incessant noise of our modern life. Even just a few minutes of fully
immersing yourself in nature can reduce stress, improve your sense of
well-being, and bring positive physical changes.
If you can’t manage a few minutes lying outside, then open a
window near your bed or couch (or just look through the glass) and try the same
exercises to focus each of your senses on the outdoor world. Studies have shown
that simply looking at pictures of nature has positive effects.[iv]
Managing a Longer Outdoor Experience
More extensive
time spent outdoors beyond your own yard can bring even more and longer-lasting
improvements.[v] That might be too much to
manage for some people who are severely ill and housebound. However, many
people with chronic illnesses can handle a longer or more immersive experience
outdoors, especially after treating aspects of the disease and incorporating
effective illness management to allow you to be more active without relapsing.
If you can manage it, take a stroll along your street or
neighborhood and notice the trees, flowers, and sky. Even in a familiar place,
you can appreciate the changes in weather and seasons. For a change of scenery,
try going to a local park or nature center and taking a short walk.
If a walk is beyond your limits, ask a friend or family member to
push your wheelchair along a paved path or to take you on a drive through the
country. Roll down the window, breathe in the fresh air, and enjoy the sights
and sounds of nature.
After treating orthostatic intolerance (OI) and wearing a heart
rate monitor, I discovered I can handle a little bit of kayaking. Since it is
done sitting down, my heart rate doesn’t jump up as high as when I am walking,
and I can rest and just float whenever I need a break. Many parks with lakes or
ponds rent canoes or kayaks. If you can’t manage paddling on your own, ask a
friend or family member to bring you along in a tandem (two-person) canoe or
kayak. Being out on the water is incredibly peaceful and calming.
If you’re up for a more extended outdoor adventure, you might want
to try camping. Camping in our pop-up camper and spending more time outdoors
than I can at home makes me feel relaxed and content. You don’t have to go far,
either; look for local, state, or county parks with campgrounds. Many state
parks and private campgrounds offer rental cabins or trailers, or you can rent,
borrow, or buy a camper as your home-away-from-home. All public parks have
handicapped campsites, and many have at least one wheelchair-accessible trail.
You also provide your own food when camping, which helps when you have a
restricted diet.
When camping, stick to your normal routines as much as possible.
For me, that means an early bedtime and an afternoon nap. We also bring
portable lounge chairs so I can recline around the campfire or with my book.
One of the best things about being away from home (even if it’s
just a local park) is that I am away from all the usual household
responsibilities. I can focus all my energy on relaxing, having fun, and
enjoying my surroundings. I love my small daily doses of nature on my back
deck, but spending a few hours or a few days immersed in nature elsewhere is
truly rejuvenating.
Every chronically
ill person is different and has unique needs, even if we have the same disease,
but we can each find our own ways to incorporate nature into our lives. The
payoff for a little time spent outside is huge, in terms of both emotional
well-being and physical health.
So, go ahead! Put away the device you are reading this on and
indulge in some time outdoors. Your mind and body will thank you.
[i]
Tyrväinen L, Ojala A, et al, “The influence of urban green
environments on stress relief measures: A field experiment,” Journal of Environmental Psychology: 38, pp.
1–9 (June 2014). Barton J, Pretty J, “What Is the Best Dose of Nature and Green Exercise for
Improving Mental Health?” Environmental
Science and Technology: 44(10), pp. 3947–55 (2010).
[ii] Miyazaki Y, Lee J, Park BJ, et al, “Preventive
medical effects of nature therapy,” Nihon Eiseigaku Zasshi 66(4),
pp. 651–6 (September 2011). Mao GX, Lan XG, et al, “Effects of short-term forest bathing
on human health in a broad-leaved evergreen forest in Zheziang Province, China,” Biomedical and Environmental
Sciences 25(3), pp. 317–24 (June 21012). Ryan RM,
Weinstein N, et al, “Vitalizing effects of being outdoors and in nature,” Journal of Environmental Psychology 30, pp. 159–68 (November 3, 2009).
[iii]
Barton J, Pretty J, “What Is the Best Dose of Nature and Green Exercise for
Improving Mental Health?” Environmental Science and Technology:
44(10), pp. 3947–55 (2010).
[iv] Ryan RM, Weinstein N, et al, “Vitalizing effects
of being outdoors and in nature,” Journal of Environmental Psychology 30, pp. 159–68
(November 3, 2009). Berman MG, Jonides J, Kaplan S, “The Cognitive
Benefits of Interacting with Nature,” Psychological Science 19(12), pp. 1207–12 (December
1, 2008).
[v] Qing L, “Effect of forest
bathing trips on human immune function,” Environmental Health and Preventative Medicine 15(1), pp. 9–17
(January 2010). Atchley RA, Strayer DL, Atchley P, “Creativity in the
Wild: Improving Creative Reasoning through Immersion in Wild Settings,” PLoS ONE7(12) e51474 (December 12, 2012).
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