Three Ways Nature Supports Your Brain

🌟[TT] nature 🧠

Last week I was down in Devon for a dinner speaking gig with fellow neurologists, which was a wonderful evening.

Just before heading to the train station, I had the pleasure of hearing a talk by Baroness Kathy Willis, Professor of Biodiversity at the University of Oxford, at a conference. I have since bought her book, Good Nature, and cannot wait to read it!

Her talk stopped me in my tracks. Not because the idea of nature being good for us is new, but because the evidence is far more specific, and far more surprising, than most people realise.

So, today’s Thursday Tips is inspired by her talk, with my brain health angle added in for your immediate application!

📍3 Ways To Tap Into Nature, For Your Brain

[1] Bring nature into your workspace

(BRA(i)NS® Method Pillar: Building Brain Resilience)

One of the studies Kathy Willis referenced is now over 40 years old, yet still remarkable. Patients recovering from gallbladder surgery in a Pennsylvania hospital recovered faster, needed less pain medication, and had fewer negative nurse notes, simply because their window looked out onto trees rather than a brick wall.*

This nature effect has since been tested by others: the presence of a plant on your desk, or a nature photo, can shift your brain’s stress response. What an incredible power of just visual input of nature!

Try this: Add one plant to your workspace this week. Or set a nature scene as your desktop background or screensaver.

[2] Sit near pine trees, or bring their scent indoors

(BRA(i)NS® Method Pillar: Balancing the Autonomic Nervous System)

Trees, particularly conifers, release airborne compounds called phytoncides. Think of them as the forest’s exhaled breath.

Research by Dr Qing Li in Japan found that inhaling these compounds increased natural killer (NK) cell activity by around 50% after a 3-day forest stay, and the effect lasted more than 7 days.* Even more striking: in a follow-up study, participants in an urban hotel room who inhaled vaporised hinoki cypress oil showed similar immune and stress hormone changes, without setting foot in a forest.*

The citrus scent angle is also worth noting. Limonene, found in orange peel and citrus essential oils, has shown promising effects on stress and mood in early human studies, including one where depressed patients needed less medication when exposed to citrus fragrance. The evidence here is early and the studies are small, but no harm and might even be pleasant!

Try this: If you have access to green space with conifers, take your next lunchtime walk there. Or how about planning some time on a weekend in a forest?

[3] Take a 20-minute walk in green space

(BRA(i)NS® Method Pillar: Building Brain Resilience)

This one has the most robust evidence. A Stanford study scanned participants’ brains before and after a 90-minute walk. Those who walked in a natural setting showed reduced activity in the brain region (subgenual prefrontal cortex) linked to rumination. Those who walked in an urban setting did not show the same shift.*

And twenty minutes in a park at lunchtime is enough to make a real dent in your stress response and sharpen your afternoon focus. You do not necessarily need to be in a countryside (though that can be nice to have!), you just need a green space.

Try this: Block 20 minutes this week for an outdoor walk somewhere with trees or grass. And how about with your phone in your pocket, not in your hand?

📍The Brain Science Behind It

The brain’s response to nature is not just psychological. It is physiological.

Ulrich’s 1984 study showed that a view of trees rather than a brick wall after surgery reduced pain medication use and shortened hospital stays.*

Phytoncides from trees activate the immune system (NK cells) that helps with fighting off viruses and cancer cells, and reduce stress hormones including adrenaline and noradrenaline.* The effect appears to be partly through the sense of smell, to shift autonomic nervous system balance towards the parasympathetic (rest and digest) state.

The Stanford walking study suggested that nature exposure reduces activity in brain regions associated with repetitive negative thinking.* This matters because rumination is a significant driver of anxiety and low mood.

On citrus scent: Komori et al. (1995) found that hospital patients with depression exposed to citrus fragrance showed reductions in the stress hormone, cortisol, and improvements in mood, with some able to reduce antidepressant doses.* Sample size was small (12 patients) and the study lacked a full placebo control, so treat this as promising early evidence.

The bigger picture? Nature exposure appears to reduce stress, shift the autonomic nervous system towards calm, support immune function, and reduce rumination. The three tips above work at different levels of access and effort.

📍Where this sits in the BRA(i)NS® Method

For those new to the Thursday Tips Tribe, welcome! Please see appended below a brief summary of The BRA(i)NS® Method*.

Nature exposure spans two BRA(i)NS® pillars: Building Brain Resilience, and Balancing the Autonomic Nervous System.

So where does the (i) fit here? How much time in nature you need, how sensitive you are to these effects, and what green space you can realistically access, all vary from person to person. Start where you are.

📍Question for you today

Are you inspired to try one of the three tips above this week? If so, which one, and when? 🙂

Wishing you green spaces, fresh air, and a calm mind,
Dr Sui Wong

PS – I am relieved to share that the dinner talk last week about mindfulness to neurologists was well received, and that I didn’t fall flat on my face (missed out big chunks of what I planned to say though!) 🤣

*What is the BRA(i)NS® Method?
It is my framework on helping you build your brain health ecosystem for consistent energy, focus and performance. It has Purpose and Meaning as its container, with three pillars inside:

> Building Brain Resilience covers your physical foundations.

Balancing the Autonomic Nervous System covers your stress and relaxation responses.
Optimisation pulls these together through mindset, habits and community.
The (i)? All this is individualised to you, giving the (i) in BRA(i)NS®.

*References:

Ulrich (1984) https://www.science.org/doi/10.1126/science.6143402
Li et al (2008) https://pubmed.ncbi.nlm.nih.gov/18336737/
Li et al (2009) https://pubmed.ncbi.nlm.nih.gov/20074458/
Bratman et al (2015) https://www.pnas.org/doi/10.1073/pnas.1510459112
Komori et al (1995) https://pubmed.ncbi.nlm.nih.gov/8646568/

PS – photo below from the organiser of me speaking at Dartington Hall’s Great Hall before dinner was served

Summary

Nature does more than help us feel good. Research suggests exposure to green spaces may reduce stress, support immune function, improve focus, and decrease rumination. From adding a plant to your workspace to spending time among trees or taking a walk in a park, even small doses of nature can positively influence brain health. These effects appear to work through multiple pathways, including the autonomic nervous system, immune function, and brain regions involved in stress and emotional regulation.

❓ FAQ

How does nature benefit the brain?
Nature exposure has been linked to lower stress levels, improved mood, reduced rumination, and better cognitive performance. Research also suggests it may support autonomic nervous system balance.

Do I need to visit a forest to experience the benefits?
No. Studies suggest that even viewing nature through a window, having plants in your workspace, or spending time in a local park may provide benefits.

What are phytoncides?
Phytoncides are natural compounds released by trees and plants. Research suggests they may help support immune function and reduce stress hormones.

How much time should I spend in nature?
Even short periods, such as a 20-minute walk in green space, may help reduce stress and improve focus.

Books: available where all good books are sold, in print, eBook and audiobook formats. LEARN MORE: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health, Magnesium: Restore & Revitalize Your Brain & Body

My mission:

To inspire a movement for better brain health.

Because better brain health supports better wellbeing. And better wellbeing creates a ripple effect that benefits individuals, families, communities, and beyond.

Making the world a better place for all.

I am a practising medical doctor (MBBS MD FRCP MA FHEA DipIBLM) working as a Neurologist and Neuro-Ophthalmologist, and am an active neuroscience researcher. My research is inspired by questions arising from my busy clinical practice, and I am grateful that both have been recognised with awards.

I am also an Author and Speaker, creating public-facing health content in my spare time.

Learn more:
drsuiwongmd.com

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