By Dr. Stacie Stephenson
There’s nothing like that first whiff of summer when you step outside and, for the first time in months, feel the warming sun, see a bright blue sky and take in the beauty of all the burgeoning greenery. You may even say something like, “Ah, summer, at last! My favorite season!” before you…go back inside and check your email?
Yes, those emails need to be answered (mostly), but a glimpse of early summer followed by a return to an indoor routine is no way to spend June and July. Before you know it, the leaves will turn, so don’t let summer pass you by this year. I’ve got seven great reasons why you should go outside every day this season:
Get more vitamin D. For strong bones, teeth and muscles, a healthy immune system and optimized brain function, you need vitamin D. You could take a supplement, but we are designed to get vitamin D from the sun. Chances are, like most Americans, your vitamin D is on the lower side, especially if you don’t live in a tropical climate. But how do you get that sunshine benefit without burning or risking skin cancer? It’s all in the timing. Head outside for just 10 minutes every day and sit in the sun. What a great way to enjoy your morning coffee or tea! Listen to the birds, smell the flowers or meditate on your day. If you notice the skin on your arms flushing slightly, it’s working. After 10 minutes, head back in and slather on your (nontoxic) sunblock to protect your skin for the rest of the day. Ten minutes is all you need, which isn’t long enough to burn.
Regulate your circadian rhythm. Circadian rhythm is your body’s internal clock that influences your biochemistry in ways that help you wake up in the morning and fall asleep at night. It controls the release of certain hormones, your body temperature and your energy level. Circadian rhythm is responsive to light cues. When people used to spend more time outside, the body adapted to light and dark by releasing melatonin after sunset to bring on drowsiness, and cortisol after sunrise to increase alertness. Being inside all the time—especially looking at screens or having the lights turned up in the evening—can confuse the circadian rhythm and lead to sleep issues. Nature to the rescue. Exposure to sunlight in the morning will help you detect the cues to release cortisol and wake you up. Watching the sunset, then minimizing bright lights and screen time in the evening, will help your body detect the cues to release melatonin, so you can feel sleepy on cue and get a good night’s rest. Could watching the sun set every evening become your new summer habit?
Mix up your exercise. Gyms are great for those who enjoy them, but why exercise inside when the weather is divine? Walking, hiking, biking, running and swimming are all natural ways to get moving while also benefiting from nature’s calming and mood-boosting effects. Walking or hiking on uneven terrain can also up your exercise game by challenging balance and coordination—just watch your step! The fresh air you get when you exercise vigorously outside is invigorating and good for your lungs. Even if you only stroll through a park, a daily outdoor exercise session will help you manage stress and lower your blood pressure. You might even find you get your most creative ideas when exercising outdoors. Save the gym for rainy days.
Get free color therapy. Did you know that looking at the color green is good for relieving stress and improving mental health? Green is associated with nature, and somewhere deep in our brains, courtesy of our ancestors, we respond favorably to it. Psychologists have assessed the physical and psychological effects of green exposure and have found it promotes relaxation and calm. Being around trees and greenery lowers heart rate and blood pressure, decreases anxiety, lifts mild depression and makes you feel better. And what about blue? If you are lucky enough to live near the water, or if you can take a short trip to hike or walk around a lake or along a beach, the blue color of the water is good therapy. It can also lower heart rate and blood pressure and induce a sense of serenity and peace. Or look up at a big blue sky and watch the clouds for a while. Let nature be your therapist this summer. There is no more soothing activity than exposure to trees, water and sky.
Dine like a European. A common practice in Europe is to eat outside. Many Europeans have an outdoor dining table and enjoy their meals alfresco whenever possible. You may not want to eat outside every day, but then again, why not? Set out a few bug-repelling candles and your nicest dishes and linger over your meal. And what a great way to enjoy summer’s bounty—perhaps a meal created from the fresh vegetables you just brought home from the farmers market?
Visit more farmers markets. What nicer way to spend a Saturday morning than to browse the stalls at your local farmers market to discover what is locally grown and seasonal? Farmers markets are more than just a source of fresh produce. You can meet the farmers themselves, learn how they grow your food, hear about their food philosophies, sample vegetables or fruits you’ve never tried before (ever had a pawpaw or an aronia berry?) and get ideas for food prep. The great thing about fresh, seasonal produce is that you hardly have to do anything to it to make it delicious. Toss a big salad and roast a tray of fresh veggies, or lightly saute them for an elegant side dish. Farmers markets often also have fresh local meat, poultry, fresh-caught fish, fresh eggs, homemade bread and flowers. They also may offer fun gift items like clothes, jewelry and art. Shopping outdoors? Count me in!
Slow down time. When you are busy, it’s so easy to miss the beautiful parts of life that you never see if you never stop to look. This summer, let nature tempt you to venture out, breathe, look around and notice the natural world. Feel your place in it and let your mind wander wherever it wants. Think about who you are, what you want out of your life and what nature has to teach you. Let summer slow you down, giving you the space to pay attention rather than rushing through the days.
I advocate taking 10 or 15 minutes for yourself at the beginning and end of each day. I do this on most days (it is the focal point of the 90-day program in my book Glow), but this summer, I plan to take my meditative time outdoors. It’s illuminating to notice how this can mark the days more meaningfully and give you the space to reflect on your goals, aspirations and priorities. Whether you spend your nature time walking, hiking, exercising or just observing, you’ll be surprised by the little ways you will transform. And when fall comes, as it will all too soon, you can look back and say, “I had a great summer!” drstaciestephenson.com