Time in nature

Uninterrupted time in nature lowers cortisol levels (stress hormone) and significantly enhances your mood.

Complete this habit by spending at least 15 minutes a day in an environment full of plants (e.g., a botanical garden, forest, park, etc.).

In urban settings, we are constantly exposed to noise and air pollution and countless distractions such as shops, lights, buildings, people, traffic, etc. Various shapes and textures of the city require a lot of mental energy to be processed, thus putting a lot of pressure on the brain areas responsible for memory, problem-solving, and concentration.

The majority of human evolution was spent living in nature. It made our brains much more used to processing information about natural sights and sounds rather than the ones coming from the busy industrial environment. Our brains are programmed to need plants and natural surroundings where they can fully restore their cognitive abilities.

Give yourself the gift of experiencing nature mindfully. Look at the trees, flowers, birds, and insects. Just like you, they are part of the same natural circle. Everything around you is always alive, constantly moving, even though your busy mind might not notice it immediately. Give yourself time. Looking at a single tree might become one of the most extraordinary experiences you've had in a while. Just stay open to it.

Lowering stress levels

Being in nature lowers stress levels in the body, thus decreasing biological age and lowering mortality risk. 

Stress, anxiety, and panic were all scientifically proven to have adverse and long-lasting physiological effects on the human body. For instance, a significant amount of stress someone perceives throughout their lives might lead to premature death. 

Eye health

One study concluded that two hours of outdoor time in natural daylight has significant benefits to the eyes, such as reducing the risk of myopia (nearsightedness). It might be due to melanopsin ganglion cells in the eyes. These cells bring growth factors (molecules that stimulate healing and regeneration of cells) and blood to the neurons and muscles moving the eye's lens. They are also responsible for controlling the circadian rhythm, which is crucial for sleep. Upon exposure to daylight, melanopsin ganglion cells become more active, positively affecting overall eye and body health.

Prior et al. The Association Between Perceived Stress and Mortality Among People With Multimorbidity: A Prospective Population-Based Cohort Study. American Journal of Epidemiology 2016. https://doi.org/10.1093/aje/kwv324

Malik et al. Association of Perceived Stress Levels With Long-term Mortality in Patients With Peripheral Artery Disease. JAMA Network Open 2020. https://doi.org/10.1001/jamanetworkopen.2020.8741

Palma-Gudiel et al. Psychosocial stress and epigenetic aging. International Review of Neurobiology 2020. https://doi.org/10.1016/bs.irn.2019.10.020

Aparna Ramasubramanian MD, Sunlight exposure reduces myopia in children, 2018. https://www.aao.org/editors-choice/sunlight-exposure-reduces-myopia-in-children