June 19, 2024 • 16 mins
Have you ever felt rejuvenated after a day spent outdoors, perhaps gardening or simply enjoying a walk in the woods? Recently, nature has been my much needed therapy, and it’s transformed my approach to health and aging.
In today’s episode, I’ll share how my own journey into the world of gardening and nature began at a time when I needed it most—right as I turned 48 and was worn out from constant traveling and presenting. This personal experience opened my eyes to the potent benefits of connecting with nature. So, I dove into the scientific literature, and in this episode, I share…
Key Topics Discussed:
- Personal Gardening Experience: I dive into my transformative journey into gardening after moving to Vermont, highlighting the deep personal and health benefits from tending to plants.
- Importance of Forest Bathing: Learn about the Japanese practice of Shinrin-Yoku, or forest bathing, and its proven effects on reducing stress, improving heart health, and enhancing overall well-being.
- Scientific Evidence on Nature’s Benefits: Explore the latest research from a 2024 meta-analysis that reviews various nature-based interventions and their impact on older adults’ health, especially those with chronic conditions.
- Virtual and Accessible Nature Experiences: Discover how therapeutic gardens, virtual reality nature experiences, and even simple indoor plants can benefit those unable to engage with outdoor environments directly.
- Practical Tips for Integrating Nature into Daily Life: Discussion on how to incorporate nature into everyday settings, particularly for older adults, to promote health and well-being.
Access links to the research mentioned in this episode here.
Have a topic idea? Send us a text.
PROFESSIONALS: Grab your free guide to working with older adults here
Attention Social Workers, Therapists, Counselors, Psychologists, Aging Life Care Experts... Click here to get Continuing Education Credits
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
I have been on this.
(00:02):
whirlwind of presenting.
It started in March and it wentthrough May.
I've been presenting andtraveling and finally in May,
close to my 48th birthday, I Ifinally stopped traveling.
I, I was like traveling andpresenting and I was feeling
really worn out and like Ineeded to recharge.
(00:26):
And in Vermont the gardeningseason it's critical that you
get stuff planted in may aroundMemorial Day is when they
recommend in Vermont, and I justmoved to Vermont two years ago.
So I don't know too much aboutthis, but they recommend if
you're going to start plantingaround Memorial Day.
So you don't get hit by a freezeand have your plants damaged.
(00:50):
So the weekend before MemorialDay weekend and beyond.
I've been nonstop planting and Ilove it.
I've never really done much likelandscaping, gardening outside.
This year I've gotten reallyinto indoor plants.
But since May I've been reallyobsessed with outdoor.
(01:13):
Gardening and I love it andactually what's so sweet and
maybe if you get my newsletter,you got a picture a couple of
weeks ago of my seven year oldwho it's our special thing is to
garden together and he loves, heknows the names of plants and he
loves like watering them with meand going out and seeing their
(01:34):
growth and I The health of them.
We have rabbits that are eatingour Japanese willows.
And so he's really protective ofthe Japanese willows.
And we'll go out and tell therabbits to scram.
And and we just have a blast.
It's our special thing.
And it's I just love it.
And I've been like designing mygarden and I'm not very good at
(01:56):
it.
I make lots of mistakes, lotsand lots of mistakes.
I've had to transplant manydifferent plants because of
their growth pattern or the soilconditions.
Anyway, I'm learning, but thebottom line is I love it.
It really fills my soul to beout there creating something
beautiful with nature.
This brings me to the topictoday, which is the benefits of
(02:20):
nature on aging and health.
And, so often we're focused ondiet and exercise and diet and
exercise and diet and exercisefor aging well, but there are so
many other less discussed thingsthat we can be doing, especially
(02:40):
for older adults, that they canbe doing.
you can be doing to enhancehealth beyond diet and exercise,
because I don't know about you.
I eat healthy and I exercise,but it's a little overplayed,
the diet and exercise andlongevity conversation.
I'm a little bored and tired ofit.
And so I thought, We shouldexpand the conversation to
(03:04):
include things and the sciencebehind nature.
So today I'm going to share a2024 article that was a meta
analysis of several articleswithin the last 10 years looking
at the benefits of nature, andI'm going to share with you What
they looked at and how it wasbeneficial.
(03:24):
I'm going to include a link tothis article on the show notes
page.
It has an interactive, supercool table that you can use to
actually see what health benefitis correlated with which nature
activity.
So it's super cool.
I'm going to link to it in theshow notes, and I hope that you
check it out.
And it was published in 2024.
(03:46):
So this is new evidence.
Stay tuned.
Let's learn about it together.
If I'm not looking at you, it'sbecause I'm going to, I'm going
to, I'm looking at the articleso I can give you accurate
information.
And if you're listening, enjoythe ride.
This article was published in2024 and it looked at the impact
(04:07):
of nature on health from hearthealth, brain health
inflammation, and mental health.
When it came to nature, thesewere the aspects of nature that
they were looking at.
Forest bathing.
So forest bathing shinrin yoku,I think is a Japanese art of
(04:30):
forest bathing.
This is where you walk into aforest without any other sensory
devices.
So no buds in your ears orheadset, listening to anything
no mask on you.
You simply walk slowly,mindfully in nature, breathing
(04:51):
in and out and taking in theexperience of being in nature.
So that's forest bathing alsohiking in natural areas was one
of the nature conditions thatthey looked at, a therapeutic
garden.
I'm going to put a link in theshow notes to what a therapeutic
garden is.
I was looking at the nationalhorticulture society and it
(05:14):
found some great recommendationsfor therapeutic garden.
Virtual reality.
So could you just be nearlooking at images of plants?
And forest sound.
So just listening to forestsounds.
And so the images of plants andanimals and forest sounds are
really important, especially ifa person is bed bound or home
(05:37):
bound and doesn't have access toGoing to a therapeutic garden or
hiking in a natural area orforest bathing.
And so are there actuallybenefits to that to looking at
nature or listening to nature?
And here's what the study found.
So regarding physical aspects,there were cardiovascular and
pulmonary benefits.
(05:58):
One of the notable resultspoints to a reduction in blood
pressure.
So after spending time innature, people had a reduced
heart rate, improved lungfunction, reduced heart failure
biomarkers, reduced cardiacvariation, and reduced
vasoconstriction.
From neuro, immuno,endocrinological.
(06:19):
So this is brain health andinflammation.
Studies pointed to positiveresults in reducing inflammation
and activation of the immunesystem.
The result of one study showed areduction in biological markers
of heart failure as aconsequence of the attenuation
of the inflammatory responsethere were gains in lung
function as well, and there wasa reduction in the amount of
(06:40):
cortisol.
So here's what's reallyimportant.
All of these studies were witholder adults.
So also these studies And someof them didn't exclude if a
person had Alzheimer's diseaseor didn't exclude if a person
had cardiovascular disease, andwe're still finding benefits.
So this is an older typicalpopulation with a wide variety
of medical and brain healthconcerns.
(07:02):
Other studies in this metaanalysis found improvement in
cognitive decline after anintervention in nature.
Others pointed to reducedtension, anxiety, and fatigued,
increased well being, increasedhappiness and empathy, improved
negative mood states, reducedstress, improved sleep and
quality of life, and reduceddepression after spending time
(07:26):
in nature.
Okay, so then the question is sohow much time do you have to
spend in nature to get abenefit?
Some researchers said from 40minutes to two hours a day,
depending on the number ofweekly sessions.
But the literature lacksconsensus regarding the ideal
exposure time to nature.
There were two studies that haddifferent perspectives.
(07:47):
One study looked at close to 20,000 individuals and recommended
two hours of exposure to naturalenvironments, either in one
single visit or brief, multiplevisits a week.
And this study also highlightedthat being just in proximity to
(08:08):
natural environments near yourhome also can have benefits.
Another study, on the otherhand, said it's actually not
quantity, it's more quality, andemphasized the importance of
quality moments and theappreciation of emotional
interactions.
With the natural environment topromote wellbeing, focusing not
on setting specific timeframesor frequencies for these
(08:31):
moments, but rather reallyembracing a quality moment that
kind of reminds me of like atherapeutic garden opportunity
or Shinrin yoku, which is thatforest bathing.
The researcher said, in essence,the emphasis lies on the
meaningful connection withnature beyond mere contact.
So as I mentioned, the peoplewho participated in this study
(08:53):
were really different from oneanother, they were all older
adults, but they had preexisting diseases and conditions
like physical health conditionslike hypertension, diabetes,
chronic obstructive pulmonarydisease, COPD, and chronic heart
failure, mental illness,depression and Alzheimer's
disease.
And so there are benefits,whether you're living with these
(09:14):
diseases or not.
So with this meta analysis, theresearcher said being in person
with nature gives you the mostbang for your buck.
But there are situations where,like I mentioned earlier, where
people cannot be physicallypresent in nature.
Not physically possible.
Maybe you're bed bound.
(09:36):
I worked with many people withspinal cord injuries for years
who were bed bound and paralyzedfrom the neck down and didn't
have access throughtransportation to nature.
And so then researcher said ifbeing physically present in
nature is not an option, thenvirtual reality can be also a
feasible intervention and youstill get benefits.
(09:58):
They're not as profound, butthere's still better than
nothing.
And so I'm going to share withyou in a minute a different
study that looked at havingplants in a hospital room and
how that benefits health, evenfor people who are all post
surgery.
So stay tuned.
We're going to talk about thatin a minute, but just seeing
(10:19):
videos of nature, looking atmagazines of nature, having
plants nearby forest sounds hadsome benefits as well.
Okay.
As I mentioned a couple ofminutes ago I wanted to share
this other study with you.
Now, this is an older study.
This is from February, 2009.
So this study showed that topromote the speed of post
(10:41):
operative recovery and toimprove the quality of life
during hospitalizations, it'simportant to provide patients
not only with the best treatmentpossible, but also to remove
sources of stress and to counterthem with positive distractions
like nature.
So then it looked at, couldnature really improve quality of
life?
And indeed.
(11:02):
Yeah, it does.
And so much more when it comesto hospitalizations.
So this study found that havingPlants in your hospital room
reduced your hospital stay thelength of hospital stay.
So half of the patients wereassigned to hospital rooms with
plants and half of the patientswere assigned to hospital rooms
(11:23):
without plants They found thatthe people with plants post
surgery actually left thehospital sooner.
So recovered faster had lesspain distress need less pain and
weaker pain medications.
So lower the risk for addiction,you it gets pretty scary for
many people going into thehospital.
(11:44):
If they're having surgery, theyworry about pain.
And many people I've worked withhave developed a substance
dependence and didn't want thatto be an outcome of their
medical condition.
What else did they find?
Also fatigue decreased.
And the patients with plants inthe room also had less anxiety
(12:07):
and tension, and they reportedthat their room had a pleasant
smell and was more satisfying,relaxing, comfortable, colorful,
happy, calming, and attractivecompared to those without
plants.
Plants, a simple interventioncan improve the quality of life
of people in the hospital.
(12:28):
So why don't we do it?
So if you're caring for somebodywho has significant medical
conditions or physicalimpairments or functional
impairments, is bed bound, islimited to their home, consider
adding plants.
In fact, I was working with a, Ihad a client recently and asked
if they had a plant and theydid.
(12:50):
And so we talked about theirplant, they showed me their
plant, it was a lovelyinteraction.
And actually it comforted me toknow that they had something to
care for in the midst of theirown pain.
So my question for you is nowthat we know the benefits of
nature, how might youincorporate nature into your
(13:10):
life or recommend more natureexposure to your client's life?
As I say this, I'm thinkingabout my seven year old.
Remember he likes to garden withme.
We were at the plant store andwhenever we go to the plant
store, there are those big cartsand you can put your plants all
around the carts.
He likes to sit in the middle ofthe cart and then surround
(13:31):
himself with all of the shrubsand plants.
Yeah.
And so he's hidden between allthe plants, or sometimes they're
at the plant store and he goesto sit under in, in between
plants that are on the floor.
He just loves to be surroundedby plants.
And I wonder if that's hislittle impromptu forest bathing
session.
It's very sweet.
Sometimes he'll just lay on thecart and let me push him around
(13:52):
with plants around and people inthe garden shop kind of coo over
him because he's pretty charmingand cute when he's.
Cuddling with plants.
He asks always if he can take aplant home.
And so I let him like have aherb or something because we can
use it.
And he asked for a basil plantand I said, of course.
And so he had this basil plantand he like was hugging it and
(14:14):
kissing it in the checkout line.
It was really sweet.
So how might you recommend,incorporate, do you have plans
in your office?
Do you have plans behind youthat people can see if you're
doing telehealth, or coaching,or whatever you're doing with
your older clients?
How can you encourage nature inyour work with older adults.
(14:36):
It has significant healthbenefits and it can be free.
Even I like to watch gardeningshows now on YouTube and it's
invigorating and it doesn't feellife sucking like some shows do.
It feels life giving.
That's my call to action foryou: how can you incorporate
more nature in your life or yourclient's lives?
(15:00):
Thanks for being here today.
I'll see you next week.
Bye for now.
I have been on this.
(00:02):
whirlwind of presenting.
It started in March and it wentthrough May.
I've been presenting andtraveling and finally in May,
close to my 48th birthday, I Ifinally stopped traveling.
I, I was like traveling andpresenting and I was feeling
really worn out and like Ineeded to recharge.
(00:26):
And in Vermont the gardeningseason it's critical that you
get stuff planted in may aroundMemorial Day is when they
recommend in Vermont, and I justmoved to Vermont two years ago.
So I don't know too much aboutthis, but they recommend if
you're going to start plantingaround Memorial Day.
So you don't get hit by a freezeand have your plants damaged.
(00:50):
So the weekend before MemorialDay weekend and beyond.
I've been nonstop planting and Ilove it.
I've never really done much likelandscaping, gardening outside.
This year I've gotten reallyinto indoor plants.
But since May I've been reallyobsessed with outdoor.
(01:13):
Gardening and I love it andactually what's so sweet and
maybe if you get my newsletter,you got a picture a couple of
weeks ago of my seven year oldwho it's our special thing is to
garden together and he loves, heknows the names of plants and he
loves like watering them with meand going out and seeing their
(01:34):
growth and I The health of them.
We have rabbits that are eatingour Japanese willows.
And so he's really protective ofthe Japanese willows.
And we'll go out and tell therabbits to scram.
And and we just have a blast.
It's our special thing.
And it's I just love it.
And I've been like designing mygarden and I'm not very good at
(01:56):
it.
I make lots of mistakes, lotsand lots of mistakes.
I've had to transplant manydifferent plants because of
their growth pattern or the soilconditions.
Anyway, I'm learning, but thebottom line is I love it.
It really fills my soul to beout there creating something
beautiful with nature.
This brings me to the topictoday, which is the benefits of
(02:20):
nature on aging and health.
And, so often we're focused ondiet and exercise and diet and
exercise and diet and exercisefor aging well, but there are so
many other less discussed thingsthat we can be doing, especially
(02:40):
for older adults, that they canbe doing.
you can be doing to enhancehealth beyond diet and exercise,
because I don't know about you.
I eat healthy and I exercise,but it's a little overplayed,
the diet and exercise andlongevity conversation.
I'm a little bored and tired ofit.
And so I thought, We shouldexpand the conversation to
(03:04):
include things and the sciencebehind nature.
So today I'm going to share a2024 article that was a meta
analysis of several articleswithin the last 10 years looking
at the benefits of nature, andI'm going to share with you What
they looked at and how it wasbeneficial.
(03:24):
I'm going to include a link tothis article on the show notes
page.
It has an interactive, supercool table that you can use to
actually see what health benefitis correlated with which nature
activity.
So it's super cool.
I'm going to link to it in theshow notes, and I hope that you
check it out.
And it was published in 2024.
(03:46):
So this is new evidence.
Stay tuned.
Let's learn about it together.
If I'm not looking at you, it'sbecause I'm going to, I'm going
to, I'm looking at the articleso I can give you accurate
information.
And if you're listening, enjoythe ride.
This article was published in2024 and it looked at the impact
(04:07):
of nature on health from hearthealth, brain health
inflammation, and mental health.
When it came to nature, thesewere the aspects of nature that
they were looking at.
Forest bathing.
So forest bathing shinrin yoku,I think is a Japanese art of
(04:30):
forest bathing.
This is where you walk into aforest without any other sensory
devices.
So no buds in your ears orheadset, listening to anything
no mask on you.
You simply walk slowly,mindfully in nature, breathing
(04:51):
in and out and taking in theexperience of being in nature.
So that's forest bathing alsohiking in natural areas was one
of the nature conditions thatthey looked at, a therapeutic
garden.
I'm going to put a link in theshow notes to what a therapeutic
garden is.
I was looking at the nationalhorticulture society and it
(05:14):
found some great recommendationsfor therapeutic garden.
Virtual reality.
So could you just be nearlooking at images of plants?
And forest sound.
So just listening to forestsounds.
And so the images of plants andanimals and forest sounds are
really important, especially ifa person is bed bound or home
(05:37):
bound and doesn't have access toGoing to a therapeutic garden or
hiking in a natural area orforest bathing.
And so are there actuallybenefits to that to looking at
nature or listening to nature?
And here's what the study found.
So regarding physical aspects,there were cardiovascular and
pulmonary benefits.
(05:58):
One of the notable resultspoints to a reduction in blood
pressure.
So after spending time innature, people had a reduced
heart rate, improved lungfunction, reduced heart failure
biomarkers, reduced cardiacvariation, and reduced
vasoconstriction.
From neuro, immuno,endocrinological.
(06:19):
So this is brain health andinflammation.
Studies pointed to positiveresults in reducing inflammation
and activation of the immunesystem.
The result of one study showed areduction in biological markers
of heart failure as aconsequence of the attenuation
of the inflammatory responsethere were gains in lung
function as well, and there wasa reduction in the amount of
(06:40):
cortisol.
So here's what's reallyimportant.
All of these studies were witholder adults.
So also these studies And someof them didn't exclude if a
person had Alzheimer's diseaseor didn't exclude if a person
had cardiovascular disease, andwe're still finding benefits.
So this is an older typicalpopulation with a wide variety
of medical and brain healthconcerns.
(07:02):
Other studies in this metaanalysis found improvement in
cognitive decline after anintervention in nature.
Others pointed to reducedtension, anxiety, and fatigued,
increased well being, increasedhappiness and empathy, improved
negative mood states, reducedstress, improved sleep and
quality of life, and reduceddepression after spending time
(07:26):
in nature.
Okay, so then the question is sohow much time do you have to
spend in nature to get abenefit?
Some researchers said from 40minutes to two hours a day,
depending on the number ofweekly sessions.
But the literature lacksconsensus regarding the ideal
exposure time to nature.
There were two studies that haddifferent perspectives.
(07:47):
One study looked at close to 20,000 individuals and recommended
two hours of exposure to naturalenvironments, either in one
single visit or brief, multiplevisits a week.
And this study also highlightedthat being just in proximity to
(08:08):
natural environments near yourhome also can have benefits.
Another study, on the otherhand, said it's actually not
quantity, it's more quality, andemphasized the importance of
quality moments and theappreciation of emotional
interactions.
With the natural environment topromote wellbeing, focusing not
on setting specific timeframesor frequencies for these
(08:31):
moments, but rather reallyembracing a quality moment that
kind of reminds me of like atherapeutic garden opportunity
or Shinrin yoku, which is thatforest bathing.
The researcher said, in essence,the emphasis lies on the
meaningful connection withnature beyond mere contact.
So as I mentioned, the peoplewho participated in this study
(08:53):
were really different from oneanother, they were all older
adults, but they had preexisting diseases and conditions
like physical health conditionslike hypertension, diabetes,
chronic obstructive pulmonarydisease, COPD, and chronic heart
failure, mental illness,depression and Alzheimer's
disease.
And so there are benefits,whether you're living with these
(09:14):
diseases or not.
So with this meta analysis, theresearcher said being in person
with nature gives you the mostbang for your buck.
But there are situations where,like I mentioned earlier, where
people cannot be physicallypresent in nature.
Not physically possible.
Maybe you're bed bound.
(09:36):
I worked with many people withspinal cord injuries for years
who were bed bound and paralyzedfrom the neck down and didn't
have access throughtransportation to nature.
And so then researcher said ifbeing physically present in
nature is not an option, thenvirtual reality can be also a
feasible intervention and youstill get benefits.
(09:58):
They're not as profound, butthere's still better than
nothing.
And so I'm going to share withyou in a minute a different
study that looked at havingplants in a hospital room and
how that benefits health, evenfor people who are all post
surgery.
So stay tuned.
We're going to talk about thatin a minute, but just seeing
(10:19):
videos of nature, looking atmagazines of nature, having
plants nearby forest sounds hadsome benefits as well.
Okay.
As I mentioned a couple ofminutes ago I wanted to share
this other study with you.
Now, this is an older study.
This is from February, 2009.
So this study showed that topromote the speed of post
(10:41):
operative recovery and toimprove the quality of life
during hospitalizations, it'simportant to provide patients
not only with the best treatmentpossible, but also to remove
sources of stress and to counterthem with positive distractions
like nature.
So then it looked at, couldnature really improve quality of
life?
And indeed.
(11:02):
Yeah, it does.
And so much more when it comesto hospitalizations.
So this study found that havingPlants in your hospital room
reduced your hospital stay thelength of hospital stay.
So half of the patients wereassigned to hospital rooms with
plants and half of the patientswere assigned to hospital rooms
(11:23):
without plants They found thatthe people with plants post
surgery actually left thehospital sooner.
So recovered faster had lesspain distress need less pain and
weaker pain medications.
So lower the risk for addiction,you it gets pretty scary for
many people going into thehospital.
(11:44):
If they're having surgery, theyworry about pain.
And many people I've worked withhave developed a substance
dependence and didn't want thatto be an outcome of their
medical condition.
What else did they find?
Also fatigue decreased.
And the patients with plants inthe room also had less anxiety
(12:07):
and tension, and they reportedthat their room had a pleasant
smell and was more satisfying,relaxing, comfortable, colorful,
happy, calming, and attractivecompared to those without
plants.
Plants, a simple interventioncan improve the quality of life
of people in the hospital.
(12:28):
So why don't we do it?
So if you're caring for somebodywho has significant medical
conditions or physicalimpairments or functional
impairments, is bed bound, islimited to their home, consider
adding plants.
In fact, I was working with a, Ihad a client recently and asked
if they had a plant and theydid.
(12:50):
And so we talked about theirplant, they showed me their
plant, it was a lovelyinteraction.
And actually it comforted me toknow that they had something to
care for in the midst of theirown pain.
So my question for you is nowthat we know the benefits of
nature, how might youincorporate nature into your
(13:10):
life or recommend more natureexposure to your client's life?
As I say this, I'm thinkingabout my seven year old.
Remember he likes to garden withme.
We were at the plant store andwhenever we go to the plant
store, there are those big cartsand you can put your plants all
around the carts.
He likes to sit in the middle ofthe cart and then surround
(13:31):
himself with all of the shrubsand plants.
Yeah.
And so he's hidden between allthe plants, or sometimes they're
at the plant store and he goesto sit under in, in between
plants that are on the floor.
He just loves to be surroundedby plants.
And I wonder if that's hislittle impromptu forest bathing
session.
It's very sweet.
Sometimes he'll just lay on thecart and let me push him around
(13:52):
with plants around and people inthe garden shop kind of coo over
him because he's pretty charmingand cute when he's.
Cuddling with plants.
He asks always if he can take aplant home.
And so I let him like have aherb or something because we can
use it.
And he asked for a basil plantand I said, of course.
And so he had this basil plantand he like was hugging it and
(14:14):
kissing it in the checkout line.
It was really sweet.
So how might you recommend,incorporate, do you have plans
in your office?
Do you have plans behind youthat people can see if you're
doing telehealth, or coaching,or whatever you're doing with
your older clients?
How can you encourage nature inyour work with older adults.
(14:36):
It has significant healthbenefits and it can be free.
Even I like to watch gardeningshows now on YouTube and it's
invigorating and it doesn't feellife sucking like some shows do.
It feels life giving.
That's my call to action foryou: how can you incorporate
more nature in your life or yourclient's lives?
(15:00):
Thanks for being here today.
I'll see you next week.
Bye for now.
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