Nature

Connecting with Nature

7 Free and Effortless Ways to Boost Your Wellbeing

As spring unfolds its vibrant colours and fragrances, there’s an innate sense of positivity and renewal in the air. Harnessing the power of the changing seasons, it’s the perfect time to embark on a journey towards greater happiness and wellbeing. While grand resolutions may seem daunting, science suggests that small, effortless changes can pave the way for a brighter, more joyful life.

Professor Paul Dolan, a distinguished expert in behavioral science, emphasizes the importance of finding happiness in the everyday moments. Combining activities that bring pleasure with those that infuse purpose can have a profound impact on our mood and overall attitude. In this quest for happiness, nature emerges as a potent ally, offering countless opportunities for rejuvenation and connection. Let’s explore seven science-backed, nature-specific ways to enhance your wellbeing:

1. Witness the Sunrise: Step outside and bask in the awe-inspiring beauty of a sunrise. Research published in the Journal of Environmental Psychology highlights the profound effect of natural phenomena on our mental state. Whether it’s the golden hues painting the sky or the tranquil stillness of dawn, allowing yourself to be immersed in the splendor of nature can uplift your mood and instill a sense of wonder.

2. Take a Breath of Fresh Air: Engage in “cyclic sighing,” a practice shown to have a greater mood-boosting effect than mindfulness. Deep inhalations followed by slow exhalations can induce a sense of calm and relaxation, aligning your body with its natural rhythms. Spend a few minutes each day practicing this breathing exercise amidst the soothing embrace of nature.

3. Listen to Birdsong: Studies have found that listening to birdsong alleviates anxiety, calms stress, lifts the mood and shows time-lasting improvements in mental well-being.

4. Plan a Nature Excursion: Anticipation can be a potent source of happiness. Whether it’s a weekend getaway or a simple day trip, immerse yourself in the joy of planning and envisioning your outdoor adventure. The mere thought of exploring nature’s wonders can evoke feelings of excitement and anticipation, fuelling your spirits with newfound vigour.

5. Engage in Gardening: Dedicate 10 minutes to tending to your garden or clearing a green space. The act of nurturing plants not only fosters a sense of accomplishment but also exposes you to beneficial soil bacteria known to elevate mood. Allow the earthy scent of soil and the vibrant colours of foliage to replenish your senses and rejuvenate your spirit.

6. Seek Serenity by Water: Whether it’s a leisurely stroll along the shore or a moment of quiet contemplation by a tranquil lake, immerse yourself in the calming presence of water. Research suggests that “blue space” exerts a profound positive effect on mental health, surpassing even the benefits of green space. Let the gentle rhythm of waves and the vast expanse of water soothe your mind and invigorate your soul.

7. Share Moments of Vulnerability: Strengthen your bonds with loved ones by opening up and sharing your innermost thoughts and feelings. Research underscores the transformative power of authentic connections, highlighting the significance of genuine interactions in fostering happiness and wellbeing. Whether it’s a heartfelt conversation amidst the beauty of nature or a shared moment of vulnerability under the canopy of trees, cherish the intimacy of human connection as you navigate life’s journey.

By maximising the profound connection between nature and wellbeing, we can cultivate a deeper sense of joy, gratitude, and harmony with the natural world. So, venture outdoors, breathe in the crisp air, and allow nature to be your nourishing nurturing source of wellness, happiness and fulfilment.

Health

Spring Detox

Kitchari

As the days grow longer and the temperature begins to rise, Spring emerges as the perfect time for rejuvenation and renewal. In Spring we may feel inspired to spring clean the house, but why not also assist the body with a spring detox? Just as nature sheds its winter coat and bursts forth with new life, our bodies too can benefit from a spring detox to cleanse and revitalise from within. The concept of a spring detoxification has formed a part of Ayurvedic wisdom for thousands of years. Ayurveda, the ancient Indian system of medicine, emphasises the importance of aligning our lifestyle with the rhythms of nature to maintain balance and harmony within the body. Ayurveda aims to balance the three doshas or types of energies in the body, namely vata, pitta and kapha. According to Ayurveda, early Spring is associated with the kapha dosha, characterised by qualities of heaviness, dampness, and stagnation. To counteract these qualities and support our bodies’ natural detoxification processes, Ayurvedic principles suggest incorporating cleansing foods and practices into our daily routine.

One key aspect of a spring detox is focusing on lighter, easily digestible foods that help to stimulate metabolism and promote detoxification. Fresh fruits and vegetables, especially those that are in season during Spring, such as leafy greens, asparagus, artichokes, and berries, can now take centre stage in our meals. These foods are not only nutrient-dense but also rich in antioxidants and fibre, which support the body’s detoxification pathways and help to flush out toxins.

Nettle Tea
In addition to incorporating detoxifying foods into our diet, Ayurveda also recommends incorporating cleansing practices such as fasting, drinking plenty of water, and engaging in gentle exercise like yoga or walking. Tea made of fresh nettle is a great Ayurvedic spring detox practice. Alongside dietary and lifestyle changes, Ayurveda also places importance on supporting our digestive fire, or Agni, during a spring detox. Incorporating warming spices such as ginger, turmeric, cumin, and coriander into our meals can help to stoke the digestive fire and enhance digestion, ensuring that we properly assimilate nutrients and eliminate waste. Kitchari incorporates all these warming and cleansing spices and is an easy, delicious, nourishing detox dish to make in Spring.

A spring detox is cleansing and rejuvenation, and a great way to align with the natural rhythms of the season to support the body’s innate ability to heal and thrive. By nourishing ourselves with seasonal, cleansing foods, practicing mindful eating, and incorporating gentle cleansing practices into our daily routine, we can emerge from winter’s hibernation feeling refreshed, revitalised, and ready to embrace the vibrant energy of Spring.

Nature

Scandinavian Outdoor Living Secret to Happiness 


In Scandinavia, where long, dark winters reign, there exists a cultural phenomenon deeply ingrained in the fabric of society called friluftsliv. This Norwegian term translates to “open-air living” and embodies the Scandinavian philosophy of embracing the outdoors regardless of the season. They also see it as a spiritual connection with nature, a deeper sense of de-stressing in nature and sharing in a common culture. Could this outdoor life hold the key to Norwegians’ health and happiness? Scandinavian countries like Denmark, Sweden, and Norway consistently rank among the happiest in the world. Despite their long, cold, dark winters, Scandinavians have mastered the art of finding happiness in nature, showcasing the profound connection between outdoor living and well-being.

Friluftsliv: The Essence of Scandinavian Living

Friluftsliv encapsulates the idea of immersing oneself in nature to nurture the body, mind, and spirit. It’s more than just a leisure activity; it’s a way of life deeply rooted in Nordic culture. From hiking and camping to skiing and foraging, friluftsliv encompasses a wide range of outdoor pursuits that foster a sense of freedom, adventure, and connection with the natural world.

Finding Joy in Every Season

In Scandinavia, where winters are long and daylight is scarce, embracing the season is key to unlocking the secrets of friluftsliv. Instead of retreating indoors, Scandinavians embrace the winter months with enthusiasm, finding beauty and joy in activities like cross-country skiing, ice fishing, and even polar plunges. This way they cultivate resilience and appreciation for the changing seasons.

The Benefits of Outdoor Living: Happiness in Nature

Research has shown that spending time outdoors has numerous benefits for mental and physical well-being. In Scandinavia, where friluftsliv is deeply ingrained in everyday life, these benefits are amplified. From reducing stress and anxiety to boosting mood and creativity, outdoor living plays a pivotal role in fostering happiness and resilience in the face of adversity. This love of nature is taught early. Even small children in kindergarten sleep outdoors in their prams in winter. Norwegian parents expect this as they value fresh air. At many nurseries, toddlers spend 80% of their time outside.

Practical Tips for Embracing Friluftsliv:

  • Explore Local Trails: Discover the beauty of your surroundings by exploring hiking trails, nature reserves, and scenic viewpoints.
  • Engage in Seasonal Activities: Embrace seasonal activities like berry picking in the summer, mushroom foraging in the autumn, and ice skating in the winter.
  • Connect with Community: Join outdoor clubs, meet-up groups, or community events to connect with like-minded individuals who share your passion for friluftsliv.
  • Practice Mindfulness: Take time to pause and appreciate the beauty of nature, whether it’s the crisp winter air or the vibrant colours of autumn foliage.
  • Unplug and Reconnect: Disconnect from technology and immerse yourself fully in the present moment, allowing nature to rejuvenate your mind and spirit.
  • Embrace Hygge: The Danish concept of hygge (coziness) means enjoying hot drinks, hearty meals, and intimate gatherings with loved ones after a day spent outdoors.

Scandinavian outdoor living is a testimony to the enduring human spirit and its profound connection to nature. Through friluftsliv, Scandinavians find happiness, resilience, and fulfilment regardless of the season. Embracing the principles of friluftsliv in our own lives, may help discovering the transformative power of outdoor living and the joy and health it brings.

Food

Link Between Ultra-Processed Foods and Major Health Risks

Enjoy healthy 10-minute home prepared meals

More than half of the typical British daily diet is made up of ultra-processed food, higher than any other country in Europe. From ready meals to sugary snacks, ultra-processed foods have become staples in many diets. Research has shed light on the alarming consequences of consuming these mass-produced products, revealing a link to a myriad of damaging health outcomes, including cancer, diabetes, anxiety and depression.

A comprehensive study published in the British Medical Journal has underscored the detrimental effects of ultra-processed foods on both physical and mental well-being. Drawing from data involving nearly ten million individuals worldwide, researchers found a significant association between high consumption of these foods and an increased risk of mortality, particularly from heart disease. Shockingly, those who consumed the most ultra-processed foods faced a 21% higher risk of premature death and a staggering 50% higher risk of dying from heart-related issues.

Beyond physical ailments, the study also uncovered a concerning correlation between ultra-processed food intake and mental health disorders, such as depression and anxiety. Individuals with a high consumption of these foods were found to be at a 22% greater risk of depression and experienced approximately 50% higher rates of anxiety and poor sleep. Experts attribute these findings to the potential inflammatory effects of these foods on the body and their disruptive impact on the gut microbiome, which plays a crucial role in mental health regulation.

Awareness of the risk and adopting healthier food choices remain essential for self-care. By prioritising whole, minimally processed foods and adopting balanced eating habits, we can mitigate the risks associated with ultra-processed foods and embark on a path towards improved health and vitality.

Preparing healthy meals can be done in no time. Here’s some inspiration 50 Healthy 10-minute meals

Find more inspiration right here on the Natural Wellness site for healthy soups, stews and salads.

Health

Step Out Get Light


There’s an important link between light exposure and wellbeing. Recent studies emphasise the significance of shortwave, blue-white morning light—peaking between 7am and 11am—for our health and wellbeing. This radiant light not only boosts alertness but also enhances memory, brain function, and mood. Lack of exposure to natural light can disrupt our circadian rhythms, impacting everything from sleep hormones to our overall mood.

Effects of Light Deprivation

The absence of the right light at the right time can profoundly affect our emotional and cognitive well-being. Seasonal Affective Disorder (SAD) common in winter, exhibits symptoms such as poor sleep, low mood, irritability and overeating. A lack of daylight can influence energy levels, mood, and the inclination to hibernate until Spring.

Impact on Sleep Cycles

Morning light is key for synchronising your body clock. Morning sunlight serves as a cue, helping reset our circadian rhythms, which are vital for maintaining a 24-hour sleep-wake cycle. Without this natural light exposure, our bodies can fall out of sync, making it challenging to wake up in the morning and leading to fragmented sleep at night.

The Shift to Indoor Living

Modern lifestyles, characterised by indoor living with artificial lighting, disrupts our internal clocks, contributing to mood alterations. Spending at least 30 minutes outdoors each morning can alleviate these issues and can impact mood positively.

The Antidepressant Power of Light

Recent studies propose that light could function as a natural antidepressant, with evidence indicating its efficacy comparable to pharmaceutical antidepressants. Exposure to sunlight has been linked to an immediate increase in serotonin levels in the brain, providing a potential remedy for mood disorders.

Prescription for Well-Being: Morning Light Bathing

Morning light bathing is recommended for a proactive measure for maintaining mental and physical health. This prescription involves spending time outdoors, ideally in the early part of the day, to benefit from the natural light exposure. Even on overcast days, the outdoor light level surpasses that of indoor settings, emphasising the importance of outdoor exposure.

How can you manage your own light therapy?

Outdoor Time: Prioritise outdoor activities, even during lunch breaks, to soak in the available natural light.
Home Illumination: Ensure your living space is naturally lit during the day by opening curtains, rolling up blinds, and cleaning windows.
Nighttime Routine: Embrace dim light conditions during the evening to facilitate melatonin production, aiding in preparing the body and brain for sleep.
Device Detox: Steer clear of electronic devices at least an hour before bedtime to minimize exposure to blue light.
For year-round vitality, stepping into the light—both outdoors and within our homes—becomes a fundamental part of the prescription for a brighter and healthier life. Embrace the morning light, let it guide your circadian rhythms and positively impact your overall well-being.

Here’s to brighter days!

Health

Your Food Can Boost Your Mood


In an era marked by heightened anxiety levels, it’s imperative to explore holistic approaches to alleviate stress and boost mental well-being. Nutritional Psychiatrist Uma Naidoo, sheds light on the profound impact of diet on anxiety levels in her latest book, Calm Your Mind with Food. It emphasises the role of nutrition in banishing tension, elevating mood, and fostering long-term mental health.

Understanding the Gut-Brain Connection

There’s an intricate relationship between the gut and the brain, with the brain and the gut being in constant mutual communication. The gut microbiome, comprising trillions of bacteria and yeasts, plays a pivotal role in regulating brain function through this gut-brain axis. The health of our gut is intricately linked to anxiety levels, with highly processed diets and fast foods contributing to inflammation that adversely affects mental and physical well-being.

Nutrient-Rich Foods for Anxiety Reduction

Yoghurt for Gut Health

Consumption of gut-friendly foods such as yoghurt, is shown beneficial for anxiety reduction. A review of 21 studies, involving 1,503 people, suggests that eating gut-friendly food like plain yoghurt is instrumental in improving gut health and reducing anxiety levels.

Vitamin B-Rich Foods

Foods rich in vitamin B, including oats, milk, nuts, seeds, lean meat, poultry, and fish, prove to be essential for anxiety prevention. Studies on Affective Disorders highlight the correlation between a diet high in B vitamins and lower anxiety, depression and stress levels.

Tea for Hydration and Polyphenols

Regular consumption of tea, known for its calming properties, is recommended for those dealing with anxiety. The polyphenols in black and green teas, such as theaflavins, have been shown to reduce anxiety levels. However, moderation is key to keep caffeine intake below 400mg per day.

Probiotic-Rich Foods

Probiotic fermented foods like pickles, kimchi, garlic, onions, and bananas are emphasised for their role in supporting gut health. Research indicates that these foods positively impact anxiety levels.

Berries for Brain Boosting

Berries, especially dark berries like blueberries and blackcurrants, are lauded for their antioxidant properties. Research has shown that these antioxidants protect the brain from oxidative stress and contribute to reduced anxiety symptoms.

Ashwagandha Supplement

Clinical trials suggest that ashwagandha supplementation can significantly lower anxiety levels, making it a potential consideration for some individuals.

Red Wine in moderation

Red wine, in moderation, can be considered for its polyphenol resveratrol content. This compound regulates neurotransmitter release, contributing to a calmer brain. Moderation is advised as excessive alcohol consumption can exacerbate anxiety. Red grapes, blueberries, raspberries, peanuts and pistachios are good sources of resveratrol too. 

Omega-3 Fatty Acids

Foods rich in omega-3 fatty acids, such as oily fish, nuts, and seeds, are highlighted for their anti-inflammatory effects on the brain. Omega-3s have been shown to alleviate symptoms of anxiety and depression.

Avoid sugary, high-fat comfort foods

While these foods may provide short-term mood improvement, the effects are temporary, and reliance on such foods can lead to an unhealthy cycle.

In the quest for mental well-being, your plate holds the potential to calm the mind. Embracing a nutrient-rich, gut-friendly diet can be a proactive self-empowering step in managing anxiety and nurturing long-term mental health. Let your meals be a source of strength, resilience, and calm in the face of life’s challenges.