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Stressed Out? New Study Suggests You Need a 20-Minute ‘Nature Pill’

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The idea of retreating to nature when life gets too hectic is nothing new. For instance, this study suggests that negative ions in natural environments benefit those suffering from depression and anxiety and contribute to feelings of mental-wellbeing. But, for the first time ever researchers have deduced a specific dose of an urban nature experience to counteract the effects of stress. The researchers concluded that a 20-minute “nature pill” is sufficient to significantly reduce stress hormone levels.

“We know that spending time in nature reduces stress, but until now it was unclear how much is enough, how often to do it, or even what kind of nature experience will benefit us,” says Dr. MaryCarol Hunter, an Associate Professor at the University of Michigan and lead author of the research. “Our study shows that for the greatest payoff, in terms of efficiently lowering levels of the stress hormone cortisol, you should spend 20 to 30 minutes sitting or walking in a place that provides you with a sense of nature.”

Credit: Pixabay

The study was published in Frontiers in Psychology. The researchers hope the finding encourages health practitioners to consider prescribing a “nature pill” before conventional treatments.

As GoodNewsNetwork reports, nature pills could be a low-cost solution to reduce the health effects associated with high stress levels which stem from growing urbanization and indoor lifestyles. Hunter and her colleagues wanted to provide evidence-based guidelines for prescribing a nature pill, so they designed an experiment that gives a realistic estimate of an effective dose.

Over an 8-week period, participants of the study were asked to take a nature pill with a duration of 10 minutes or more, at least 3 times a week. Before and after the nature pill, levels of cortisol, a stress hormone, were measured from saliva samples.

“Participants were free to choose the time of day, duration, and the place of their nature experience, which was defined as anywhere outside that in the opinion of the participant, made them feel like they’ve interacted with nature,” explained Hunter. “There were a few constraints to minimize factors known to influence stress: take the nature pill in daylight, no aerobic exercise, and avoid the use of social media, internet, phone calls, conversations and reading.

Building personal flexibility into the experiment allowed us to identify the optimal duration of a nature pill, no matter when or where it is taken, and under the normal circumstances of modern life, with its unpredictability and hectic scheduling,” she continued. “We also accommodated day-to-day differences in a participant’s stress status by collecting four snapshots of cortisol change due to a nature pill,” says Hunter. “It also allowed us to identify and account for the impact of the ongoing, natural drop in cortisol level as the day goes on, making the estimate of effective duration more reliable.”

Credit: Pixabay

After analyzing the data, the researchers concluded that a 20-minute nature experience is enough to significantly reduce cortisol levels. They also found that if you spend more time in nature (between 20 and 30 minutes), cortisol levels dropped at the greatest rate. Past 30 minutes, additional de-stressing benefits continue to add up, albeit at a slower rate.

“Healthcare practitioners can use our results as an evidence-based rule of thumb on what to put in a nature-pill prescription,” said Hunter. “It provides the first estimates of how nature experiences impact stress levels in the context of normal daily life. It breaks new ground by addressing some of the complexities of measuring an effective nature dose.”

Hunter and her colleagues hope that this study inspires further research in this area.

“Our experimental approach can be used as a tool to assess how age, gender, seasonality, physical ability and culture influences the effectiveness of nature experiences on well-being. This will allow customized nature pill prescriptions, as well as a deeper insight on how to design cities and wellbeing programs for the public,” Hunter concluded.

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Health

Biden to Ban Menthol Cigarettes, Citing Health Impact on Youth and Black People

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The Biden administration is reportedly planning to propose an immediate ban on menthol cigarettes, a product that has long been targeted by anti-smoking advocates and critics who claim that the tobacco industry has aggressively marketed to Black people in the U.S.

On Wednesday, the Washington Post reported that the administration could announce a ban on menthol and other flavored cigarettes as soon as this week.

Roughly 85 percent of Black smokers use such menthol brands as Newport and Kool, according to the Food and Drug Administration. Research has also found that menthol cigarettes are easier to become addicted to and harder to quit than unflavored tobacco products, along with other small cigars popular with young people and African Americans.

Civil rights advocates claim that the decision should be greeted by Black communities and people of color who have been marketed to by what they describe as the predatory tobacco industry.

Black smokers generally smoke far less than white smokers, but suffer a disproportionate amount of deaths due to tobacco-linked diseases like heart attack, stroke, and other causes.

Anti-smoking advocates like Matthew L. Myers, president of Campaign for Tobacco-Free Kids, also greeted the move to cut out products that appeal to children and young adults.

“Menthol cigarettes are the No. 1 cause of youth smoking in the United States,” he said. “Eliminating menthol cigarettes and flavored cigars used by so many kids will do more in the long run to reduce tobacco-related disease than any action the federal government has ever taken.”

However, groups including the American Civil Liberties Group (ACLU) has opposed the move, citing the likelihood that such an action could lead to criminal penalties arising from the enforcement of a ban hitting communities of color hardest.

In a letter to administration officials, the ACLU and other groups including the Drug Policy Alliance said that while the ban is “no doubt well-intentioned” it would also have “serious racial justice implications.”

“Such a ban will trigger criminal penalties, which will disproportionately impact people of color, as well as prioritize criminalization over public health and harm reduction,” the letter explained. “A ban will also lead to unconstitutional policing and other negative interactions with local law enforcement.”

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Pollution Is Making Human Penises Shrink and Causing a Collapse of Fertility, Scientists Say

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With many still scoffing at the idea of rampant pollution posing a threat to humanity, a new study could drastically change the conversation: the chemicals across our environment could be the cause of shrinking human penises.

According to a new book by Dr. Shanna H. Swan, conditions in the modern world are quickly altering the reproductive development of humans and posing a threat to our future as a species.

The argument is laid out in her new book Count Down: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development, and Imperiling the Future of the Human Race.

The book discusses how pollution is not only leading to skyrocketing erectile dysfunction rates and fertility decline, but also an expansion in the number of babies born with small penises.

While it may seem like good fodder for jokes, the research could portend a grim future for humanity’s ability to survive.

Swan co-authored a study in 2017 that found sperm counts had precipitously fallen in Western countries by 59 percent between 1973 and 2011. In her latest book, Swan blames chemicals for this crisis in the making.

“Chemicals in our environment and unhealthy lifestyle practices in our modern world are disrupting our hormonal balance, causing various degrees of reproductive havoc,” she wrote in the new book.

“In some parts of the world, the average twentysomething woman today is less fertile than her grandmother was at 35,” she also wrote, noting that men could have only half the sperm count of their grandfathers.

Swan blames the disruption on phthalates, the chemicals used in plastic manufacturing that also have an impact on how the crucial hormone endocrine is produced

However, experts note that the proper implementation of pollution reduction measures could help humanity prevent the collapse of human fertility.

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Health

Visualizing The World’s Deadliest Pandemics By Population Impact

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Humanity has been battling against disease for centuries.

And while most contagious outbreaks have never reached full-blown pandemic status, Visual Capitalist’s Carmen Ang notes that there have been several times throughout history when a disease has caused mass devastation.

Here’s a look at the world’s deadliest pandemics to date, viewed from the lens of the impact they had on the global population at the time.

Editor’s note: The above graphic was created in response to a popular request from users after viewing our popular history of pandemics infographic initially released a year ago.

Death Toll, by Percent of Population

In the mid-1300s, a plague known as the Black Death claimed the lives of roughly 200 million people – more than 50% of the global population at that time.

Here’s how the death toll by population stacks up for other significant pandemics, including COVID-19 so far.

The specific cause of the Black Death is still up for debate. Many experts claim the 14th-century pandemic was caused by a bubonic plague, meaning there was no human-to-human transmission, while others argue it was possibly pneumonic.

Interestingly, the plague still exists today – however, it’s significantly less deadly, thanks to modern antibiotics.

History Repeats, But at Least We Keep Learning

While we clearly haven’t eradicated infection diseases from our lives entirely, we’ve at least come a long way in our understanding of what causes illness in the first place.

In ancient times, people believed gods and spirits caused diseases and widespread destruction. But by the 19th century, a scientist named Louis Pasteur (based on findings by Robert Koch) discovered germ theory – the idea that small organisms caused disease.

What will we discover next, and how will it impact our response to disease in the future?

Like this? Check out the full-length article The History of Pandemics

Republished from ZH with permission.

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