Boosting a sense of wellbeing in the garden
Learning to appreciate natural sounds and sights in spring can have real benefits, reports Hannah Stephenson
AN expert in lifestyle medicine has teamed up with The Lost Gardens of Heligan in Cornwall to create an innovative spring initiative designed to connect people with nature in their gardens and boost wellbeing.
Devon-based GP Dr Lucy Loveday says spring is “a time of real significance in terms of new beginnings and hope, cultivating a symphony for the senses”, and suggests ways in which people can enjoy their gardens and the outdoors to improve their state of mind.
She says walking barefoot on the grass, stopping to appreciate the sights and sounds of your garden or the nature around you, and even hugging trees, can all play a part in our wellbeing.
Dr Loveday, regional director for the British Society of Lifestyle Medicine, has listed seven ways in which she believes people can get the most out of the outdoors close to home.
1. Take green exercise
“The University of Exeter surveyed around 8,000 people and found that people who spend time in the garden are significantly more likely to report general good health and psychological wellbeing and were 7% more likely to meet activity guidelines than people who didn’t spend time in the garden,” says Dr Loveday. Other evidence shows that exercising in natural environments can help decrease tension, anger, depression and confusion, and increase energy and positivity.
2. Listen out for garden sounds “There is evidence that sound has potential restorative effects for wellbeing,” says Dr Loveday. “It can help restore you from a feeling of cognitive fatigue.” Especially she notes, when we are spending so much longer looking at screens because of remote working and connecting with loved ones online.
Recent research by Dr Eleanor Ratcliffe, at the University of Surrey, has found that bird sounds in particular can offer relief from mental fatigue and stress. So stand still and listen to the birds, to gently flowing water, or to the sway of leaves in the breeze, she says, adding: “Listen and enjoy the dawn chorus for that sense of waking up and the joy of spring.”
Listen and enjoy the dawn chorus for that sense of waking up and the joy of spring DR LUCY LOVEDAY
3. Dip into forest bathing
“There is evidence coming from Japan about the benefits of forest bathing,” notes Dr Loveday. Differing from swimming, the term refers to spending mindful time in woodland. “Familiarise yourself with the trees in your immediate space. They release a chemical called phytoncides, which can have a positive effect on our immune system and mood. Even if you can’t hug each other, you can hug trees.”
4. Peruse pollinators
“Spring is a great time to make your garden a haven for pollinators. Get creative with caterpillar food plants and nectar-rich flowers. The more you grow in your garden, once you’ve invested that bit of effort, you can sit back and enjoy the show – the butterflies, moths and bees,” says Dr Loveday.
“It’s another way of bringing you into the present moment and connecting you with wildlife. And giving back – helping conservation – is very good for humans.”
5. Grow herbs
“From research, we know that botanical scents, such as those of rosemary and mint, have a powerful, emotive influence on us. Rosemary can enhance alertness and quality of memory, reduce anxiety and improve mood,” says Dr Loveday, while “small studies show that peppermint can enhance attention, alertness and performance, and reduces stress.”
6. Walk barefoot on the grass “Grounding and connecting with your bare feet through the earth can make you feel better,” says Dr Loveday, suggesting people might start their day by going into the garden and walking barefoot on the grass. Also known as ‘earthing’, this can also include walking barefoot on soil, sand or any natural surface, ensuring it is free from sharp objects.
7. Focus on fractals
Look out for fractals – naturally occurring patterns abundant in nature, in flowers, pine cones, clouds and sea shells, Dr Loveday suggests.
“Look at what’s around you as you connect with nature in whatever space you have available to you, to take in fractals,” she says.
“A pine cone, which has a repetitive pattern that recurs on a progressively finer scale to create shapes of enormous complexity, is a great example.
“Noticing the patterns is a great hook to anchor mindfulness practice on, because it brings you into the present moment. You are consciously, deliberately seeking out patterns in the natural environment.”
Those patterns can help us lower our stress levels, she says. Colours can also be good hooks for mindfulness and positivity. “Really draw on the colour of spring blooms, particularly daffodils, rhododendrons, bluebells and magnolias,” she says.