Make Time For Nature

      The Holidays are a wonderful time, however they are also stressful. Holiday parties, gift wrapping and giving, cleaning, decorating, baking, merry-making, all of this is wrapped up into just a few weeks. This tends to leave people strung out, exhausted, and ready for a break. So I'd like to offer up one of my favorite ways to relax and detox from the stress of this crazy season. Nature.

Spending time in Nature has a great number of health benefits that come with it.

1. Improved Mood

    Growing up on the coast of Florida, I've always heard about a group of crazy people who like to go swimming, in the ocean, during the winter. Brr! But science may have determined that there is actually something good that comes from their chilly dips. According to a series of recent studies, short term immersion in cold water actually stimulates the immune system as well as triggers your body to release more endorphins, helping to boost your health and mood.

     Now you don't have to take the plunge to boost your mood in the colder months. With winter comes shorter days, reducing your exposure to the sun. This plays a pretty huge part in the “winter blues” and can be countered with more time outdoors while the sun is up. Also, any mild exercise can help to release those same endorphins that are triggered by the chilly dip, and even more of them are released when you're exercising in the cold.

2. Improved Immunity 

     Most of us are aware that stress has a negative impact on our health and immunity. Especially for those of us who live in more urban areas, stresssors are becoming more easy to encounter and that much harder to avoid. Spending time out in nature helps us to reduce our stressors and relax. Not only does this reduction of stress improve our immunity, but when you're out in nature you tend to be surrounded by plants, which has it's own set of immune boosting benefits.

     Trees and other plants have to fight off disease just like we do. They each have developed unique ways to do this. One way can really benefit us as well. Phytoncides are chemicals that plants have developed to kill off harmful bacteria and fungi. Many of these phytoncides are released into the air by a breeze, some are released when you brush up against a plant, and of course there are some that are taken in when the plant is ingested. But just simply breathing in the outside air, in natural areas, can help to build your immune system and help you fight off disease.

3. Increase Metabolism and Burn Fat 

     Your body works a little bit harder when you're cold, but you don't have to be shivering for this to happen. Your body is less efficient in colder temperatures. This boosts your metabolism, helping you to burn more calories.  This is helped greatly when you're exposed to the cold on a regular, consistent, basis and even more so if you're exposure includes cardiac pumping activities such as skiing, ice skating, or even just a brisk walk.

4. Reduce Exposure to Seasonal Illnesses

     Most of us have an association with winter and illness. Growing up, I always heard my mother say things such as “don't go outside or you'll catch a cold!” However we really have more to fear from staying inside during the winter, at least as far as getting ill is concerned. We spend so much time indoors during the colder months, and with central air and heat all the pathogens just get circulated around our homes and businesses. The better to spread between people and cause more and more infections. Getting outside during the winter helps keep you from that constant pathogenic exposure, at least for a little while.

5. Stop Negative and Obsessive Thinking

     When you're walking through the wonders of nature, most of the time you are happy just to “be.” Nature, fresh air, trees, and plants can all help to calm your mind, helping you to find your center. This helps to reduce stress, but it also helps to reduce negative thoughts and obsessive thinking. We all do it. We get stuck on analyzing our actions, our work lives, what we could do better next time, etc. Most of us are very familiar with thoughts that go in circles just obsessing over how we messed up and how to do better if we're ever presented with the opportunity to do so. Thoughts like this lead to depression, anxiety, and a whole host of other mood and mental conditions. Science has told us, for quite a while now, that these obsessive thoughts and their associated mental illnesses are more common in cities. However, recently science has also taken these studies a bit further, confirming that just a walk in the neighborhood does not change these thought processes. One study in particular found that taking a 90 minute walk in an urban area did not effect most people's negative and obsessive thoughts, however a 90 minute walk in more natural areas, like a park or the woods, did decrease these negative thoughts.

Seasonal Cautions:

     The benefits are definitely great reasons to spend time outside during the winter, but don't forget that the cold can be dangerous as well. Living in Florida, where people live in perpetual fear of temperatures under 50 degrees, I often forget certain safety measures about the cold. So here are a few reminders for those who will be exposed to the chillier side of winter.

1. Dress Appropriately

     Layers are always a good choice in the winter. That way, while you're in warmer areas, you can peel off any layers when you get hot, but you also have those layers for when you're in the cold again. But don't forget your hat, scarf, and gloves when you expect to be in the cold. A lot of body heat is trapped by a hat, keeping you warmer over all. A scarf helps you protect your face, especially when the wind is blowing. Your fingers tend to get cold easily in warmer months, so in the colder ones we need to not forget to take measures to make sure they stay warm, and mittens are actually warmer than gloves for those of you who may be around the snow this winter.

2. Stay Dry

     Water helps us to cool down in the summer, but it also cools us during the winter. Make sure that your outer layer of clothing is waterproof to help keep in your body heat and keep out the damp. Also, perspiration speeds the loss of body heat, so removing excess layers when you feel warm is a good thing to do.

3. Take it Slow

     Your body work less efficiently in the cold, which means it's harder for your heart to pump blood, for your lungs to take in air, your digestive system to digest, etc. So for those of you who may have a heart condition, this means that you should take things slow in the cold. Physical exertion will demand more effort from your bodily functions, which means that it will be that much easier for you to over exert yourself. Don't over do it! Take it slow and listen to your body.

4. Use Common Sense

     Just like the summer, winter has it's own perils. If you're planing on spending any time outside, especially if you're doing this alone, make sure that your friends and family know where you are and approximately how long you plan on staying out.

     Be prepared for changing conditions. All seasons have different weather patterns in them, in winter you need to be prepared for cold weather conditions. Make sure you carry matches and other materials to start a fire with if needed, extra clothing or a blanket in case the temperature drops suddenly, etc. Especially if you're heading out in conditions you're not familiar with, check out and research safety tips before you go.




     I hope I have helped to motivate you to get out in nature, even if it's cold.  Spending even a few minutes a week in nature can have amazing benefits. Have fun with your outdoor adventures and if you have any questions or comments please leave them below.

Resources:

4 Simple Secrets to Feeling Your Best Through the Depths of Winter: Hyperbiotics: https://www.hyperbiotics.com/blogs/recent-articles/4-simple-secrets-to-feeling-your-best-through-the-depths-of-winter

5 Unexpected Benefits of Enjoying Outdoor Winter Activities: Cheat Sheet: https://www.cheatsheet.com/life/5-unexpected-health-benefits-of-enjoying-outdoor-winter-activities.html/

5 Ways Spending Time in Nature Benefits Your Brain: Care 2: https://www.care2.com/greenliving/5-ways-spending-time-in-nature-benefits-your-brain.html

5 Ways Spending Time in Nature Benefits Your Health: Hyperbiotics: https://www.hyperbiotics.com/blogs/recent-articles/5-ways-spending-time-in-nature-benefits-your-health-and-your-gut

Bundle Up and Get Outside: Fix: https://www.fix.com/blog/keep-kids-playing-outdoors-in-winter/

Ecotherapy: Health Benefits of Nature: Wellness Mama: https://wellnessmama.com/56086/nature-health-benefits/

Back to Bare(foot)

    I grew up in the Panhandle of Florida, on a canal that leads to one of the bigger lakes in Northwest Florida.  I was a 20 min drive away from the nearest gas station, 30 min away from a grocery store, and 45 min from the most beautiful beaches in the world.  My dad still lives there, in the house I grew up in.  Last I checked, the road was still not paved and the Google street view team hadn’t actually ventured down it.  There were lots of places to explore, the woods (well really it was mainly scrub), the canal, the lake, etc.  As a kid, I was always going outside.  My parents always knew they could find me either reading a good book in my favorite climbing tree, or listening to my favorite music out on the dock while pretending to fish.  And through all of these activities, unless I was venturing out past the mailbox, I was barefoot.  This is a trait I got straight from my mother, and even now I kick my shoes off as often as I possibly can. 

    Whether you believe that we were created by a higher being, or that we evolved into what we are today, you cannot deny that we have a connection to the Earth.  Our sustenance comes from the earth and our bodies nourish the earth once we die.  We are all part of that great cycle of life that takes place on this wonderful Earth.  Our ancestors spent most of their lives, if not all of them, in direct contact with earth.  In our current era of advanced technology, we spend most of our time indoors and when we do venture outside, we wear rubber soled shoes.  The only time most people go barefoot is when they are at the beach, a lake, or a spring.  I don’t know what caused people to stop going barefoot in their own back yards, but I do know that there are many, many benefits to going barefoot and I think we should bring barefoot back! 

Balance Electrons

    The Earth has a natural magnetic field.  This field is how we are able to use compasses to navigate.  It also can help keep the electrons in our bodies balanced.  I’m sure many of you have heard of the negative effects of positive ions on the human body, though you might only recognize that you have once I let you know that positive ions are also called free radicals.  (Does that ring more of a bell?)  Free radicals are ultimately what causes inflammation and they are being traced to quite a few health issues including cancer and even aging.  When we come into direct contact with earth, our bodies naturally discharge a number of these positive ions.  At the same time, we pick up negative ions which can help to negate any remaining positive ions in our bodies.  So now we know one way to combat positive ions, but how do we keep getting more of them?  Electronics and electro-magnetic frequencies are a big source of these.  Anything with a power source that emits a signal will also be emitting positive ions.  Things like cell phones, computers, tablets, e-readers, televisions, phone towers, and the list goes on and on.  We are constantly being bombarded by these positive ions and putting ourselves in direct contact with the earth can help to counter the effects they have on our bodies.  

Improve Sleep

    One of the effects of positive ions on our bodies is that of poor sleep quality.  Have you ever spent a day outside, at the beach or maybe on the lake, and had the best sleep of your life afterwards?  Part of this is just the physical activities of the day, or the relaxing atmosphere.  But part of this has to do with discharging so many positive ions and flooding your body with negative ions.  Negative ions are super relaxing and help us to get the best out of our night of sleep.

Improve Brain Function

     Our bodies are around 60% water with our brain heart being up to 73%.  The more negative ions we have in our bodies, the more conductive the water in our bodies is.  This increases the speed at which the neurons can move between our nerve endings and our brains.  Which can increase brain functionality.  This also means that positive ions reduce that same speed, so our brain function is impaired when we are not spending at least 5 minutes a day in direct contact with the earth.  Doing this can also help to increase emotional functionality which can help improve and stabilize our moods as well as maintain mental stability. 

Develop and Improve your Senses

        Walking barefoot outside means that we will come into contact with a lot of different surfaces.  Things like grass, wood, leaves, sticks, rocks, and sand.  Each one of these surfaces has a different sensation.  When we are walking barefoot, we are exposing our bodies to all of these sensations.  The nerve endings in our feet transmit all this information to other parts of our bodies.  When we wear shoes, we are missing out on these senses because our feet are not transmitting the information.  It also makes us much more aware of our surroundings and forces us to be more present.  If we are not aware and present, we may hit a particularly sharp rock, step in the excrement left by a neighbor’s dog, or even step on a wonderful little herb called stinging nettle.  It’s called stinging nettle because it literally stings you if you touch it without protection, and it’s pretty common in this part of the United States.  The chemical that causes the sting is the same chemical that causes the “fire” in fire ant bites, just to give you a little hint of how that feels. 

Improve Posture and Balance

    Our foot muscles have become dependent on our footwear over the years.  This weakens them which puts more stress on other muscles in our bodies.  When our feet muscles are unable to perform their duties, other muscles have to step in and fix the problems created this way.  Some of the muscles and joints that can become strained when we do this include the lower back, neck, and knees.  Walking barefoot helps to strengthen our foot muscles and ankles which can often lead to a decrease in pain in those previously mentioned areas.  One of the more important factors in this is toe strength.  Most people take these tiny digits for granted.  I mean what are toes really used for?  Balance and posture.  When we wear shoes, our toes are squished together which has a negative impact on our balance and posture.  Letting those tootsies free allows our toes to move and spread, like they are supposed to do, to help us maintain our balance and improve our posture.  One other thing that has negatively effected our posture is a learned habit from a lifetime of wearing shoes, a pronounced pelvic-tilt.  Typical walking and running shoes have about a 1 (or more) inch heel on them, though it is cushioned as opposed to the ever popular stiletto.  To maintain our balance in this situation, we have to compensate by bending lightly forward at the waist, which strains our hamstrings, lower back, upper back, shoulders, and neck.  Going barefoot helps to correct this tilt and bring us back into our natural posture which reduces all of that strain. 

Improve Circulatory Health

    When we are being flooded by positive ions, we are actually changing the electric currents in our whole body.  This can easily effect our blood cells.  Studies have been done that show that when we walk barefoot, we can actually change the surface charge of our red blood cells.  This can reduce the clumping and change the viscosity of our blood.  Viscosity is one of the major factors in heart disease and is why doctors recommend that people take asprin, or other blood thinners, on a daily basis.  Also, the nerve endings in your feet, when stimulated, can decrease blood pressure as well as the fight or flight response. 

Reduce Inflammation

    Back to those pesky little positive ions.  Not only have they been connected to cancer and aging, but they are a major cause of inflammation in our bodies.  Inflammation has been linked to quite a few diseases today.  Diseases such as diabetes, arthritis, allergies, autoimmune conditions, asthma, anemia, cardiovascular disease, autism, and even Alzheimers.  Discharging these ions helps to reduce the inflammation in our bodies thus reducing our likelihood to develop these issues and/or even reducing the extent of them. 

Reflexology

    Our bodies are intricately connected.  We can acutely feel this when we are in pain.  Have you ever injured a specific muscle or joint, yet felt a connecting, or even traveling, pain on a completely different part of your body?  This is called radiating.  Our nerves connect our bodies in ways we don’t always understand.  Using the radiating effect of these nerves to our advantage, we can improve function, reduce pain, and “massage” other parts of our bodies.  Reflexology does this by working with different reflex points on our bodies.  Our feet are a major hub of these points.  When we walk barefoot, we stimulate the nerve endings on the bottom of our feet which works as a natural reflexology, stimulating every point on our body, giving us a natural and gentle massage as we walk. 

    So the next time you wander out into your back yard, or decide to go for a walk in the park (or even go hunting for Pokémon) consider shedding your shoes and getting back to barefoot. 

Resources:

Harvard University: http://barefootrunning.fas.harvard.edu/

Mind Body Green: http://www.mindbodygreen.com/0-9099/the-surprising-health-benefits-of-going-barefoot.html

PubMed: http://www.ncbi.nlm.nih.gov/pubmed/18047442

Run Bare: http://www.runbare.com/barefoot-benefits

Wild Healthy and Free: http://healthywildandfree.com/the-effects-of-walking-barefoot-5-minutes-daily-are-astonishing/

WebMD: http://www.webmd.com/fitness-exercise/20100127/barefoot-running-laced-with-health-benefits

Wellness Mama: http://wellnessmama.com/5600/earthing-sleep/

                            http://wellnessmama.com/4918/benefits-of-barefoot/