Le dernier médicament miracle est gratuit, et il est partout Us

Screens have taken over our lives, and we’ve reached a point in our existence where we need a doctor to tell us to get outside. A study done in the mid-1990s showed that we spend about 87% of our time in enclosed buildings, and another 6% in enclosed vehicles. Spending just 7% of our time outdoors might sound like a frighteningly low amount, but a 2019 study showed that things have gotten worse over the past 25 years—we now spend just 2% of our time (94 minutes per week) outdoors. And it’s not just adults: children spend half as much time playing outdoors as their parents did—4 hours per week compared to 8 hours per week.

Spending most of our time indoors is taking a toll on our health. Among adults, rates of depression, poor cardiovascular health, nearsightedness, asthma, and insomnia continue to rise. Childhood rates of mental illness, vitamin D deficiency and rickets, nearsightedness, asthma, and poor cardiovascular fitness have increased significantly in recent years as well, and children reportedly experience symptoms of seasonal affective disorder during summer months simply because they spend most of their day indoors.

Comme beaucoup de choses que nous faisons aujourd'hui et qui contrastent fortement avec notre mode de vie au fur et à mesure que nous évoluons, vivre principalement à l'intérieur s'est avéré avoir des effets négatifs sur notre santé. Heureusement, il semble que nous ayons touché le fond sur ce front et que nous rebondissions avec succès. Les médecins du monde entier ont commencé à prescrire du temps à l'extérieur à leurs patients, avec des résultats impressionnants. Dans cet article, je parlerai du temps que nous devrions passer à l'extérieur, comment et où les médecins prescrivent du temps à l'extérieur, et les raisons scientifiques pour lesquelles être à l'extérieur est bon pour notre santé.

Combien de temps devrions-nous passer à l'extérieur ?

A 2019 study of 19,806 people found that 120 minutes (2 hours) per week was the minimum amount of time we should spend outside in order to experience health benefits. Ratings of good health improved with more time spent outdoors, peaking between 200-300 minutes (3.33-5 hours) per week. Of note: Nearly 60% of respondents, or 11,668 people, spent zero time outdoors each week.

L'étude a montré qu'il importait peu que le temps passé à l'extérieur soit en une seule longue session ou divisé en plus petites périodes de temps. Cependant, les périodes de quelques minutes à l'extérieur lors d'activités quotidiennes régulières, comme marcher de votre voiture à un magasin, n'ont pas été incluses. Le temps passé à l'extérieur devait être dans « des espaces ouverts, y compris des parcs, des canaux et des espaces naturels ; la côte et les plages ; et la campagne, y compris les terres agricoles, les bois, les collines et les rivières.

D'après les résultats de cette étude, nous devrions passer au moins 2 heures par semaine, ou 17 minutes par jour, à l'extérieur dans un certain type de cadre naturel (les parcs urbains sont éligibles !). Pour un maximum d'avantages pour la santé, nous devrions viser entre 28 et 42 minutes par jour. Il peut sembler un peu idiot ou contre nature de compter les minutes que nous passons à l'extérieur, mais le fait de disposer de ces statistiques basées sur la recherche aide les prestataires de soins à prescrire le temps passé à l'extérieur de la même manière qu'ils prescrivent des médicaments.

Comment et où les médecins prescrivent-ils du temps à l'extérieur

Doctors and health educators across the U.S. are prescribing outdoor time through “park prescription” programs. Park Rx America has nearly 500 registered prescribers in 46 U.S. states and Mexico, and Park Rx has registered park prescription programs in 35 states. Park prescription programs include a health or social service provider who encourages their patients or clients to spend time in nature with the goal of improving their health or well-being. The programs often include collaboration between park and public land agencies, healthcare providers, and community partners.

Doctors at all 10 General Practice surgery locations in the Shetland Islands of Scotland are now authorized to prescribe time in nature as part of their patient’s treatment, with the goal of reducing chronic conditions like high blood pressure, anxiety, and depression. The “Nature Prescriptions” project even provides a calendar with creative suggestions about how to spend time outdoors and connect with nature, like noticing the shapes of clouds, following a bumblebee, planting a tree, and eating a three-course meal outdoors.

Dr. Qing Li, a professor at Nippon Medical School in Tokyo, has done extensive research on the Japanese practice of shinrin-yoku, or “forest bathing.” Thanks to his research, forest bathing is now mainstream in Japan. The country has designated more than 60 forest bathing spots, many within densely populated cities, which are used by up to 5 million people a year. A growing number of doctors are becoming certified to practice “forest medicine,” and Japanese companies regularly send their employees to forests to rest and reduce their stress.

Si les tendances se poursuivent, nous pourrions commencer à voir de vraies publicités comme ces fausses vidéos de Nature Rx, une organisation à but non lucratif basée au Colorado.

Pourquoi être dehors est bon pour notre santé

Being outdoors exposes us to natural, full spectrum light. Natural light benefits us in three important ways: it increases our production of serotonin, it regulates our circadian rhythms, and it improves our eyesight.

  • Serotonin is a neurotransmitter that plays a role in mood and social behavior, cognition and learning, appetite and digestion, sleep, memory, and sexual desire and function. The more full spectrum light we’re exposed to, the more serotonin we produce. Serotonin production is one of the reasons why bright light therapy (BLT) is now used to treat seasonal and non-seasonal depression. Serotonin is also a melatonin precursor; it gets converted to melatonin in darkness and helps to regulate our sleep-wake cycle.

  • Exposure to natural light each day regulates our circadian rhythms. Circadian rhythms are most often associated with our sleep-wake cycle, but they also affect hormone production, appetite, core body temperature, brain wave activity, cell regeneration, and other biological activities. If you’re looking to improve your sleep, research shows that getting outdoors in the morning is best. Being exposed to natural light or very bright artificial light in the morning advances our circadian clock, stimulating melatonin production earlier in the evening and making it easier to fall asleep at night. Daylight exposure later in the day has not been shown to have the same positive effects on circadian rhythms.

  • Exposure to natural light is protective against myopia (nearsightedness), while computer, phone, and TV screens and fluorescent light can cause eye strain. Researchers believe that the ways in which natural light affects vitamin D and dopamine production play a role in eyesight development, and that this is why too little natural light exposure during childhood can lead to nearsightedness .

Being exposed to sunlight makes our skin produce vitamin D. Getting enough vitamin D is essential for overall health. We need vitamin D so that we can absorb calcium, and so that calcium and phosphorus can be used to build our bones. Vitamin D also plays a role in protecting against and possibly helping to treat the following conditions:

  • Maladie cardiaque et hypertension artérielle
  • Diabète
  • Infections et troubles du système immunitaire
  • Certains types de cancer, comme les cancers du côlon, de la prostate et du sein
  • Sclérose en plaques
  • Fatigue
  • Douleur osseuse
  • Faiblesse musculaire, douleurs musculaires ou crampes musculaires
  • Changements d'humeur, comme la dépression

Être exposé au soleil pendant environ 15-20 minutes trois fois par semaine est généralement suffisant pour que notre peau produise la vitamine D dont nous avons besoin. Mais il y a quelques facteurs importants à garder à l'esprit. La vitamine D est produite lorsque notre peau est exposée aux rayons ultraviolets B (UV-B) du soleil. Selon l'endroit où vous vivez, la lumière UV-B peut ne pas vous atteindre à certaines périodes de l'année. La lumière UV-B est généralement la plus puissante entre 10:00am et 3:00pm. La couverture nuageuse et la pollution de l'air peuvent réduire la quantité de lumière UV-B qui passe à travers. Et plus votre peau est foncée, plus l'exposition au soleil est nécessaire pour produire suffisamment de vitamine D.

As we know, sun exposure is safest in moderation. You can refer to this chart, known as the Fitzpatrick scale, to see how much exposure is safe based on your skin type. Always wear sunblock if you’ll be exposed to the sun for a long period of time, and make sure to avoid getting sunburns.

Spending time in forests exposes us to phytoncides and enhances human natural killer (NK) cell activity. Natural killer (NK) cells are part of our immune system’s first line of defense, reacting rapidly to infected and dangerous cells, including cancer cells. And what are phytoncides, you ask? They’re antimicrobial compounds that are naturally emitted by trees and other plants. Scientists speculate that one reason forest bathing strengthens the immune system is because of exposure to phytoncides.

To test this theory, Dr. Qing Li put 12 healthy men in hotel rooms overnight for three nights. Phytoncides were produced in the rooms by vaporizing cypress stem oil with humidifiers, and the concentrations of phytoncides were measured. Phytoncide exposure significantly increased natural killer (NK) activity and levels of anti-cancer proteins, and decreased the concentrations of adrenaline and noradrenaline (stress hormones) in urine. This results of study and others that have tested the effects of forest bathing on immune system function indicate that phytoncide exposure and decreased stress hormone levels may partially contribute to increased NK cell activity.

Being near moving water exposes us to high levels of negative ions. If you don’t live near a body of water, you can expose yourself to naturally occurring negative ions by taking a shower or going outside right after it rains. As water breaks up into small droplets, electrons combine with oxygen molecules in the air to form negative-ion clusters.

Scientists have been speculating since the 1950s that negative ions stimulate the relaxation response of the parasympathetic nervous system. A 2005 study found that water-generated negative ions enhance NK cell activity, inhibit the initial formation of cancer, and suppress tumor growth in mice. Other studies have found positive effects of negative ion exposure in treating seasonal affective disorder and chronic depression. While there isn’t a great deal of consistent research on negative ions, it’s a topic that warrants exploration.

Prêt pour votre ordonnance nature ?

If you don’t currently spend much time outdoors, start by aiming for 20 minutes per day. This will get you to the threshold of 2 hours per week that has been found beneficial for overall health, and will likely provide you with enough vitamin D. The stress hormone cortisol also drops significantly after spending just 20 minutes outdoors in a natural environment.

The good news is you don’t need to plan a forest bathing trip to Japan to reap the benefits of going outside. A review of 143 studies found that living near or spending time in “greenspace” like parks was enough to improve health. The researchers found that stress, heart rate, blood pressure, cholesterol, type II diabetes, stroke, hypertension, asthma, heart disease, and cancer were all lower among people who were exposed to greenspace. A study of 345,143 people found that those who lived within 1 km of greenspace had lower rates of 15 of 24 disease clusters, most significantly anxiety and depression. And a study of 31,000 Toronto residents found that having an average of 11 more trees in a city block improved cardiovascular and metabolic health in ways comparable to an increase in annual personal income of $20,000.

Vous souhaitez sortir davantage, mais vous ne savez pas comment l'intégrer à votre emploi du temps ? Commencez par réfléchir à des façons de faire vos activités quotidiennes habituelles à l'extérieur, comme :

  • Prenez vos repas à l'extérieur
  • Prendre des pauses de travail à l'extérieur
  • Faites vos exercices à l'extérieur
  • Marchez ou faites du vélo pour vous rendre au travail (si votre trajet au travail est trop loin, essayez de marcher jusqu'à un magasin ou un restaurant local)
  • Jouez avec vos enfants dehors
  • Prenez votre ordinateur portable et travaillez dehors
  • Take phone or in-person meetings outside
  • Détendez-vous à l'extérieur (lisez, parlez avec un ami ou même regardez votre téléphone !) au lieu de regarder la télévision à l'intérieur

D'ici peu, sortir fera partie de votre routine habituelle. Une fois que vous commencerez à ressentir le regain d'humeur et d'énergie immédiat que vous obtenez en sortant, vous commencerez à l'attendre avec impatience et même à en avoir envie. Une promenade rapide à l'extérieur peut remplacer une tasse de café (sérieusement). Rendez-vous là-bas !

Lecture recommandée:

The Pain Relief Secret: How to Retrain Your Nervous System, Heal Your Body, and Overcome Chronic Pain by Sarah Warren, CSE

Somatics: Reawakening the Mind’s Control of Movement, Flexibility and Health by Thomas Hanna