In our modern, screen-saturated world, it’s easy to forget that our brains and bodies evolved outdoors. We’re spending more time inside than ever before, yet a growing body of research continues to confirm what we intuitively know: time in nature heals.

From lowering stress hormones and improving sleep to reducing anxiety and depression, exposure to green spaces is emerging as a powerful and underused tool for mental, emotional, and even physical health.

What the Latest Science Shows

🌿 Green space supports mental health at every age

A 2024 meta-analysis of more than 100 studies found that exposure to green space was consistently associated with a lower risk of common psychiatric disorders, including depression, anxiety, ADHD, dementia, and schizophrenia¹.

Another review in 2023 showed that a 10 percent increase in neighborhood greenery corresponded to a significant reduction in depression and anxiety risk².

🌱 Nature buffers stress and boosts mood

Recent research using high-resolution mobility data found that mood improved in real time when people spent more of their day near green environments. In other words, the more you weave nature into your daily life, the more emotionally balanced you feel³.

During and after the COVID-19 pandemic, studies confirmed that outdoor time was a reliable coping mechanism…improving resilience, decreasing anxiety, and enhancing overall well-being⁴.

🌍 Even small doses count

While wilderness trips are wonderful, you don’t need them to experience benefits.

A 2024 Harvard Chan School review found that as little as 20–30 minutes a few times per week in green environments lowered stress, improved heart-rate variability, and promoted restorative sleep. Interval exposure and multiple short bouts was just as effective as one long session.

Why This Matters for Functional and Hormone Health

For patients dealing with chronic stress, hormone imbalance, or burnout, time in nature directly supports the HPA axis and the parasympathetic nervous system. Regular exposure helps:

Lower cortisol and blood pressure
Enhance mood and serotonin balance
Improve sleep-wake regulation
Reduce inflammation and oxidative stress
Support focus, memory, and emotional regulation

In short, nature is an antidote to the sympathetic overdrive that drives so many modern health concerns, from anxiety to fatigue to hormonal dysregulation.

How Practitioners Can Help Patients Reconnect with Nature

You don’t have to overhaul a patient’s life to help them benefit. Like nutrition or movement prescriptions, “green time” can be scaled and personalized.

1️⃣ Start with a the right questions during intake

Ask:

“How much time do you spend outside during the week?”
“Are there green spaces—parks, trees, trails—near your home or work?”
“What activities help you feel most grounded or relaxed?”

Use their answers to co-create small, achievable goals.

2️⃣ Prescribe nature time

Just as you might recommend a sleep target or movement goal, try writing a simple Nature Prescription:

“Spend 15 minutes outdoors in a green or natural space, at least 3 days this week. Observe how your mood and energy shift before and after.”

Track progress in follow-ups and celebrate consistency, not perfection.

3️⃣ Integrate with other lifestyle pillars

Movement: Swap one indoor workout each week for a walk, bike ride, or yoga session outside.
Stress management: Suggest a five-minute breathing practice under a tree or while looking out a window with a view of nature or getting outside and putting their feet on the ground.
Sleep: Recommend a short outdoor walk in the late afternoon or early evening to support circadian rhythm alignment and melatonin regulation

4️⃣ Offer tiered small-step goals

Beginner: 10–15 minutes in a green space 2–3 days per week
Intermediate: 20–30 minutes 3–5 days per week, ideally among trees or water
Advanced: 45–60 minutes in a park, forest, or trail twice weekly, with phone off

5️⃣ Adapt for every setting

Urban dwellers: Tree-lined streets, rooftop gardens, or potted plants on balconies all count.
Mobility or fatigue concerns: Sitting on a porch, patio, or bench outside for fresh air and sunlight provides similar benefits.
Cold or rainy seasons: Bring nature indoors—houseplants, natural light, open windows, nature sounds, or rotating art of natural landscapes.

6️⃣ Reinforce the habit

At each visit, include a “Nature Check-In”:

“How much outdoor time did you get this week? How did it affect your mood or sleep?”

Over time, patients begin to see the direct connection—making the habit self-motivating.

Bringing It All Together

In functional medicine, we use advanced labs, targeted supplements, and precision protocols, but sometimes the most profound therapies are the simplest. Nature exposure costs nothing, carries no side effects, and can transform mental and physical health when practiced consistently.

By guiding patients to reconnect with the natural world, one walk, one tree, one mindful moment at a time, we’re helping them tap into one of the oldest and most powerful healing tools available.

References

Zhao et al. Green space exposure and the risk of common psychiatric disorders. Environ Res Health 2024. PMC10885792
Zheng et al. Green space exposure on depression and anxiety outcomes: A meta-analysis. J Affect Disord 2023. PubMed 37268208
Frontiers in Public Health 2024: Exposure to urban green spaces and mental health during the COVID-19 pandemic. 1334425
Harvard T.H. Chan School 2024: Time spent in nature can boost physical and mental well-being. Harvard News
Song et al. 2025: Daily mobility, greenspace exposure and affective states.Landscape Urban Plan. ScienceDirect