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Abstract

d physical health issues.</b> One great example of this loss of connection with nature is <a href="https://readmedium.com/the-4-life-changing-benefits-of-grounding-740a469df90e">grounding</a>.</p><h1 id="abaf">What we can do each day</h1><h2 id="f313">1. Daylight exposure — 2 hours</h2><p id="0a20"><a href="https://readmedium.com/a-tiny-practice-to-improve-your-morning-routine-e5d0622aa1bd">Daylight is especially important in the morning</a>.</p><p id="55ad">Light is arguably the most powerful circadian cue. The first ray of light to hit your eyes when you wake up tells your internal clock it is morning and it is time to be awake. This subsequently sets off a sequence of events from hormone release to metabolism optimization; your body gets ready for the day ahead.</p><p id="4f7b">Exposing yourself to light first thing in the morning will therefore optimize your circadian rhythm. This has downstream benefits for almost every aspect of your health. Not only does it improve sleep quality, but it also supports metabolism, hormone regulation, gene expression, and brain function.</p><h2 id="6417">2. Grounding — 10 minutes</h2><p id="d1ff">Touch the earth with your bare skin as often as possible — ideally <b>at least 10 minutes each day</b>.</p><p id="f78b">For example:</p><ul><li>Walking barefoot in your backyard</li><li>Running around a sports field with your kids, barefoot</li><li>Placing your hands on a tree</li><li>Going into the ocean</li><li>Walking barefoot along the beach</li></ul><p id="5263">Any situation where your bare skin is touching a part of the earth, whether grass, sand, water, or a tree will allow the transfer of electrons necessary for the <a href="https://readmedium.com/the-4-life-changing-benefits-of-grounding-740a469df90e">benefits of grounding</a>.</p><h2 id="a986">3. Forest bathing — 20 minutes</h2><p id="02b1">This is a term that emerged in Japan in the 1980s.</p><p id="7b68">The Japanese term is shinrin-yoku, and it is both a physical and psychological practice. It translates to ‘forest bathing’, or, more specifically, ‘taking in the forest atmosphere.’</p><blockquote id="631b"><p>“This is not exercise, or hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell and touch. Shinrin-yoku is like a bridge. <b>By opening our senses, it bridges the gap between us and the natural world</b>.” — <a href="https://time.com/5259602/japa

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nese-forest-bathing/">TIME</a></p></blockquote><p id="1ce1">In order to reap the full benefits of this practice, we must be mindful and engage all of our senses. And we must leave our phones and cameras at home.</p><blockquote id="a5cd"><p>“The key to unlocking the power of the forest is in the five senses. Let nature enter through your ears, eyes, nose, mouth, hands and feet. Listen to the birds singing and the breeze rustling in the leaves of the trees. Look at the different greens of the trees and the sunlight filtering through the branches. Smell the fragrance of the forest and breathe in the natural aromatherapy of phytoncides. Taste the freshness of the air as you take deep breaths. Place your hands on the trunk of a tree. Dip your fingers or toes in a stream. Lie on the ground. Drink in the flavor of the forest and release your sense of joy and calm. This is your sixth sense, a state of mind. Now you have connected with nature. You have crossed the bridge to happiness.” — <a href="https://time.com/5259602/japanese-forest-bathing/">TIME</a></p></blockquote><p id="c0d1"><a href="https://www.theguardian.com/environment/2019/jun/08/forest-bathing-japanese-practice-in-west-wellbeing">It is claimed</a> that this practice can prevent anything from cancer to depression, as well as improving our immune functioning and our quality of sleep.</p><p id="4c0b">I think the most important benefit of shinrin-yoku is its impact on our stress and cortisol levels. I think here is where the power of this practice lies.</p><blockquote id="c662"><p>“Even just 20 minutes can help, though <b>10 hours a month</b> is even better. If you live in a city, you may not be able to get to a forest easily, but taking off your shoes in the park and feeling the grass will help you de-stress.” — <a href="https://www.theguardian.com/environment/2019/jun/08/forest-bathing-japanese-practice-in-west-wellbeing">The Guardian</a></p></blockquote><h2 id="df6b">Want to improve your health, one habit at a time?</h2><p id="0ecd">Sign up for my <b>free</b> weekly newsletter, <a href="https://momentumhabits.substack.com/subscribe?utm_medium=web&utm_source=subscribe-widget&utm_content=28179428">Momentum</a>. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. <b>This newsletter will help you to create the momentum you need to move towards a healthier and happier future.</b></p></article></body>

This Little-Known Concept Can Increase Your Well-Being

3 ways to apply Biophilia Hypothesis to your life for increased well-being

Did you know we spend 93% of our time inside?

To me, this is crazy. When I read that, I thought it couldn't possibly be right. So I did some calculations. However, assuming I’m awake for about 16 hours of the day, it means I’m outside for less than 70 minutes each day. And I’m ashamed to say that sounds pretty accurate, especially now in the cold and dark winter months.

And I’m someone who actively tries to get outside each day, so I can only imagine what it’s like for those who don’t.

However, this is more than just a crazy statistic; this is having a huge impact on our wellbeing. And we can see it all around us — we’ve lost our connection with nature, and it’s harming our health.

This is the Biophilia Hypothesis.

Here’s an explanation of what this hypothesis is, and how you can use it to increase your well-being.

The Biophilia Hypothesis

The biophilia hypothesis is described as:

“The belief that humans are genetically predisposed to be attracted to nature. It states that all humans inherently love the natural world.

This article on nature.com explains the phenomenon well:

“According to the biophilia hypothesis (i.e., humanity’s innate tendency to connect with nature), humans largely relied on natural resources for survival and reproduction in human history, leading humans to evolve a tendency to prefer being close to nature through an emotional connection.”

Essentially, humans lived as one with nature for our entire history, up until very recently. Being removed from nature in this way is actually leading to mental and physical health issues. One great example of this loss of connection with nature is grounding.

What we can do each day

1. Daylight exposure — 2 hours

Daylight is especially important in the morning.

Light is arguably the most powerful circadian cue. The first ray of light to hit your eyes when you wake up tells your internal clock it is morning and it is time to be awake. This subsequently sets off a sequence of events from hormone release to metabolism optimization; your body gets ready for the day ahead.

Exposing yourself to light first thing in the morning will therefore optimize your circadian rhythm. This has downstream benefits for almost every aspect of your health. Not only does it improve sleep quality, but it also supports metabolism, hormone regulation, gene expression, and brain function.

2. Grounding — 10 minutes

Touch the earth with your bare skin as often as possible — ideally at least 10 minutes each day.

For example:

Walking barefoot in your backyard
Running around a sports field with your kids, barefoot
Placing your hands on a tree
Going into the ocean
Walking barefoot along the beach

Any situation where your bare skin is touching a part of the earth, whether grass, sand, water, or a tree will allow the transfer of electrons necessary for the benefits of grounding.

3. Forest bathing — 20 minutes

This is a term that emerged in Japan in the 1980s.

The Japanese term is shinrin-yoku, and it is both a physical and psychological practice. It translates to ‘forest bathing’, or, more specifically, ‘taking in the forest atmosphere.’

“This is not exercise, or hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell and touch. Shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world.” — TIME

In order to reap the full benefits of this practice, we must be mindful and engage all of our senses. And we must leave our phones and cameras at home.

“The key to unlocking the power of the forest is in the five senses. Let nature enter through your ears, eyes, nose, mouth, hands and feet. Listen to the birds singing and the breeze rustling in the leaves of the trees. Look at the different greens of the trees and the sunlight filtering through the branches. Smell the fragrance of the forest and breathe in the natural aromatherapy of phytoncides. Taste the freshness of the air as you take deep breaths. Place your hands on the trunk of a tree. Dip your fingers or toes in a stream. Lie on the ground. Drink in the flavor of the forest and release your sense of joy and calm. This is your sixth sense, a state of mind. Now you have connected with nature. You have crossed the bridge to happiness.” — TIME

It is claimed that this practice can prevent anything from cancer to depression, as well as improving our immune functioning and our quality of sleep.

I think the most important benefit of shinrin-yoku is its impact on our stress and cortisol levels. I think here is where the power of this practice lies.

“Even just 20 minutes can help, though 10 hours a month is even better. If you live in a city, you may not be able to get to a forest easily, but taking off your shoes in the park and feeling the grass will help you de-stress.” — The Guardian

Want to improve your health, one habit at a time?

Sign up for my free weekly newsletter, Momentum. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. This newsletter will help you to create the momentum you need to move towards a healthier and happier future.