This Is Your Sign To Go Outside

Hi Friends! Happy Sunday 🙂 

Reminder that Daylight Savings Time begins today!

This means that the mornings will be a bit darker than you are used to, BUT the daylight will stretch an hour further into the evening. Your phone should switch automatically, but remember to change your clocks around the house!

This week, we received a surprise visitor on our balcony. I’ll let these pictures tell the story:

Tbh, I didn’t know what to do about this. The doves seemed nice, but I also want to be able to use my balcony without the fear of getting pecked in the head by an angry mother bird while enjoying my breakfast in the mornings. I decided to put up a poll on my IG and overwhelmingly, you all voted to let them stay.

And many of you were super knowledgable about birds and taught me that it’s unlikely that the turtle dove will attack me and build another nest in my hair. Long story short, they are staying, and it’s been so fun watching them over these last few days.

In fact, I’ve noticed a pretty significant improvement in my happiness since these birds moved in with us. This whole event got me thinking about the healing effects of nature and how we can harness nature to help improve our well-being. I dove into the research and found some incredible peer-reviewed articles that highlight the mental health benefits of spending time in nature.

The Healing Power of Nature

A recent study published in Nature, linked in the sources, underscores the importance of natural sunlight exposure for brain health and longevity. The findings reveal that natural sunlight exposure not only affects sleep patterns and mood regulation but also influences cognitive function and overall mental well-being.

Why Nature?

1. Stress Reduction: Being out in nature acts as a natural stress reliever, reducing levels of cortisol, the stress hormone, in our bodies. Less cortisol = less chronic stress = happier brain.

2. Improved Mood: Studies have shown that spending time in green spaces can alleviate symptoms of depression & anxiety. The theory here is that sunlight exposure influences neurotransmitter levels, including serotonin and dopamine, and these chemical messengers in our brain help regulate our mood.

3. Enhanced Cognitive Function: (This was one of the most interesting findings to me). The Nature study revealed that regular exposure to natural sunlight may actually enhance cognitive function, including memory, attention, and problem-solving abilities. I personally find that some of my best work is done out on my balcony in nature.

Okay so being out in nature definitely has benefits. But we all live super busy lives. How can we fit nature into our schedules?

Simple Steps to Embrace Nature

Incorporating nature into your daily routine doesn't have to be complicated. Here are some easy ways to start:

1. Morning Walk: Begin your day with a brisk walk or jog in a nearby park. Not only will you soak up natural sunlight, but you'll also set a positive tone for the day ahead. All you need is 10-20 minutes to get the effects. Personally, I use my mornings for meditation & stretching so I do an evening walk after dinner with my wife. Same benefits!

2. Lunch Break Outdoors: This one is key. Instead of eating at your desk, take your lunch outside. You’ll pretty much never see me eating in the hospital cafeteria. I eat outside every single day, unless it’s pouring. Try to find some shade, & no matter what, wear some sort of SPF protection on your face. HERE is my favorite moisturizer with SPF that I've worn daily for the last 2 years.

3. Weekend Adventure: Plan a weekend getaway to a national park or nature reserve. Disconnect from screens, breathe in the fresh air, and immerse yourself in the wonders of our world.

4. Gardening Therapy: Many of you all know I love gardening. I have like 30 plants in our home and at least 10 in my garden on our balcony. The act of nurturing living things can be incredibly therapeutic and rewarding.

Remember, the key is to prioritize regular exposure to nature, even if it's just for a few minutes each day. Your mental health will thank you for it.

My Favorite Things

Each week, I’ll include a few of my favorite things. Feel free to send me your favorite recipe, gift idea, book, etc and I may even feature it here. Just respond to this email!

1. Recipe of the week - Blueberry Muffins

   I love to bake, and I LOVE muffins. This one took me about 8 min to prepare, and 20 min in oven. Easy. See the recipe here!

2. Item of the week - Indoor planter

   This is one of my favorite indoor plant hangers. I love bringing some of the benefits of nature inside! Get it here!

   

3. Person to follow this week - Dr Julie Smith

   She is a Psychologist who makes incredibly engaging videos using super easy to understand metaphors to explain ways we can care for our mental health. Follow her on Instagram here.

4. Book to read this week - Psychiatry for Kids

   I wrote this book with two of my good friends with the goal to teach kids about their mental health! You can buy it here!

   

5. Dr. Goodman’s Psychiatry tip of the week -

   -Unfollow people on social media that make you feel like sh*t. Getting on social media should be a stress-relieving activity. If you notice you are feeling bad about yourself every time a specific person pops up on your feed, do yourself a favor & hit that unfollow button. Your mental health will thank you.

Closing Thoughts

As we navigate the complexities of modern life, let's not forget the simple yet profound healing power of nature. Whether it's a walk in the woods or a moment of quiet reflection in your garden, let's embrace the outdoors as a sanctuary for our brains.

Wishing you peace & balance.

Jake

Disclaimer: These emails do not assume a doctor-patient relationship and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment. 

This Week’s Sources:

• https://www.nature.com/articles/s44220-023-00135-8