How Nature Boosts Your Brain, Nervous System, and Spinal Health

Exposure to nature doesn’t just soothe the soul—it’s a scientifically proven way to improve your mental and physical health. In the "Ten Percent Happier" podcast episode, The Science of How Nature Changes Your Brain—from Sleep to Cognition to Your Nervous System, psychologist Dacher Keltner explores the fascinating ways nature impacts our well-being. For chiropractic patients, understanding the connection between nature, the nervous system, and the spine can provide powerful insights into holistic health.

Nature’s Impact on the Nervous System

Time spent in natural environments engages the parasympathetic nervous system, which is responsible for rest and digestion. This leads to reduced heart rates, lower blood pressure, and a deep sense of relaxation (Ulrich et al., 1991). For individuals experiencing stress-related tension in the back, these physiological changes can decrease muscle tension and alleviate associated discomfort.

A 2019 study published in Frontiers in Psychology found that spending just 20 minutes in nature significantly reduced cortisol levels, a key stress hormone (Hunter et al., 2019). These findings suggest that incorporating even small doses of nature into your routine can have measurable benefits for reducing stress and its effects on the spine.

Enhancing Cognitive Function

Nature doesn’t just relax the body; it also sharpens the mind. The restorative environment of natural settings allows the brain to recover from the demands of constant focus and multitasking. A 2008 study in Psychological Science demonstrated that participants who walked through a park performed better on memory and attention tasks compared to those who walked in an urban environment (Berman et al., 2008).

For chiropractic patients, improved cognitive function can make it easier to adhere to treatment plans and engage in exercises designed to support spinal health. This connection between mental clarity and physical well-being creates a positive feedback loop for recovery.

Better Sleep Through Nature

Quality sleep is crucial for tissue repair and overall recovery, particularly for the spine. Exposure to natural light helps regulate circadian rhythms, which are essential for healthy sleep patterns. According to research in Environmental Health Perspectives, people exposed to natural light during the day fall asleep faster and experience deeper, more restorative sleep (Figueiro et al., 2013).

For chiropractic patients, better sleep directly impacts spinal health by allowing the body to heal and recharge overnight. Incorporating outdoor time into your daily routine, especially in the morning, can help optimize your sleep-wake cycle and enhance recovery.

Promoting Physical Activity

Engaging with nature often leads to more movement, whether through walking, hiking, or gardening. Physical activity is vital for maintaining spinal flexibility and reducing the risk of chronic back pain. A 2020 study in Scientific Reports found that individuals who spent two or more hours per week in green spaces were significantly more likely to report good physical health, including reduced musculoskeletal pain (White et al., 2020).

Low-impact activities like walking in nature are especially beneficial for spinal health. Walking improves circulation, keeps spinal discs hydrated, and strengthens core muscles, all of which help protect the spine from strain and injury.

Emotional and Psychological Benefits

Nature exposure has been linked to increased feelings of happiness and overall well-being. Positive emotional states are associated with lower levels of pain perception, as highlighted in a 2015 review in Annals of Behavioral Medicine(McEwen & Gianaros, 2015). For chiropractic patients, the psychological benefits of spending time outdoors can complement physical treatments by creating a more holistic healing environment.

By reducing mental stress, nature indirectly improves posture and spinal health. Stress often leads to tension in the shoulders and back, contributing to poor posture and discomfort. A relaxing walk in the park can help relieve this tension and restore balance.

Practical Steps to Bring Nature into Your Routine

Daily Walks: Aim for at least 20–30 minutes of walking in a natural setting. This simple practice can improve posture, spinal function, and overall well-being.
Outdoor Exercises: Perform your prescribed chiropractic exercises in a park or garden to combine physical activity with the restorative effects of nature.
Mindfulness in Nature: Practice breathing exercises or meditation in a natural setting to further reduce stress and promote relaxation.

Nature and Chiropractic Care: A Perfect Partnership

The science is clear: nature has a profound impact on our brains, bodies, and nervous systems. By incorporating time outdoors into your daily life, you’re not only supporting your mental health but also enhancing your spinal health and recovery. As highlighted by Dacher Keltner in the Ten Percent Happier podcast, nature is a powerful tool in achieving a balanced and healthy life.

To listen to the podcast mentioned in this blog, click here.

Shinrin-yoku the Japanese art of 'forest-bathing' read more about it: click here.

For a great video on why a healthy spine is so important, click here.

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie

References:

Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201-230.
Hunter, M. R., Gillespie, B. W., & Chen, S. Y. P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10, 722.
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.
Figueiro, M. G., & Rea, M. S. (2013). Lack of short-wavelength light during the school day delays dim light melatonin onset in middle school students. Environmental Health Perspectives, 121(9), 1011-1016.
White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., ... & Fleming, L. E. (2020). Spending at least 120 minutes a week in nature is associated with good health and well-being. Scientific Reports, 9(1), 1-11.
McEwen, B. S., & Gianaros, P. J. (2015). Stress- and allostasis-induced brain plasticity. Annals of Behavioral Medicine, 42(2), 101-109.