In 2024, all you need to do is open TikTok and scroll for a few minutes before you’ll no doubt come across someone speaking about their cortisol levels and how by using simple techniques, they’ve managed to improve things like their mental health or reduce their weight.
For many, however, it can seem like another buzzword and be highly confusing – causing you to keep scrolling while you’re likely dealing with the silent symptoms without realising.
So, what is it?
Cortisol, often dubbed the ‘stress hormone‘, is central to our body’s ability to handle challenging situations. Yet, when it remains elevated for long periods, it can wreak havoc on both our physical and mental well-being.
Studies have shown that persistently high cortisol is linked to increased blood pressure, insulin resistance (which can lead to diabetes), and a weakened immune system, making us more susceptible to illness. Furthermore, prolonged high cortisol levels are associated with mental health issues like depression, as well as shortened life expectancy.
As a board-certified doctor in both OB-Gyn and Integrative Medicine, Dr Suzanne Hackenmiller spent many years researching the healing power of nature, and one of the most effective ways to combat high cortisol levels is also one of the simplest: spending time outdoors in nature.
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A prescription for nature
As both a physician and a certified forest therapy guide, she often prescribes nature as part of her patients’ treatment plans for managing stress, anxiety and depression. While there’s no one-size-fits-all recommendation, the evidence suggests that spending at least 120 minutes in nature each week can significantly improve your health, but you can certainly feel results from regular short periods outdoors.
A 2019 study in found that people who spent two hours or more in natural settings each week were more likely to report good health and higher levels of well-being compared to those who didn’t.
Spending time in nature offers a powerful antidote to elevated cortisol. Numerous studies have demonstrated that immersing ourselves in natural environments significantly reduces stress markers, including cortisol. For example, a 2019 study published in found that just 20-30 minutes spent in nature can lower salivary cortisol by over 21%, offering a natural way to combat the stress that comes with daily life.
The exact mechanism behind this is still being studied, but one way nature appears to help is by improving heart rate variability (HRV), a measure of the body’s autonomic nervous system. Studies have found that time in nature improves HRV, which allows our bodies to shift from a stressed, “fight-or-flight” state to a more relaxed, parasympathetic mode. This shift is key to reducing cortisol levels and calming the mind.
The mental health benefits of nature
Beyond its impact on cortisol, nature offers a wealth of mental health benefits. A 90-minute walk in a natural setting has been shown to reduce rumination, which is the repetitive cycle of negative thoughts often associated with anxiety and depression. It also decreases activity in the brain’s prefrontal cortex, a region linked to these negative thought patterns. In short, time outdoors can quiet the mind and promote a sense of emotional well-being.
Sunlight, a natural part of being outdoors, plays its own role in improving mood by boosting serotonin production – a neurotransmitter associated with happiness and emotional balance.
Nature as a physical and immune booster
In addition to its mental health benefits, nature can also boost physical health in unexpected ways. Spending time outdoors exposes us to phytoncides, the natural chemicals released by trees and plants that have been shown to enhance immune function. Research from Japan has found that these phytoncides increase the activity of natural killer (NK) cells, which help our bodies fight off infections. This practice, known as forest bathing or , has become a key part of preventive health care in Japan and is gaining traction in other parts of the world as well.
Physical movement is another inherent benefit of spending time outside. Walking, hiking, or even leisurely strolling not only burns calories but also stimulates the release of endorphins and serotonin, which further contribute to an overall sense of well-being. These mood-boosting chemicals are part of why we feel so much better after spending time in the fresh air.
Simple ways to get outside
If you’re new to spending time outdoors, the good news is that you don’t need to spend hours in the wilderness to reap the rewards. Studies suggest that even short doses of nature – 10 or 20 minutes at a time – can make a noticeable difference. Whether it’s a walk in the park, a hike on a local trail, or simply sitting outside in a natural environment, the key is to make outdoor time a regular part of your life.
The benefits begin to accumulate even with small doses of time. For some, incorporating nature into their daily routine might mean exploring nearby parks, while others might prefer longer hikes on weekends or vacations.
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Whether you’re battling the pressures of modern life or simply looking to enhance your well-being, time outdoors is a powerful, accessible and scientifically supported solution. Regardless of how you choose to engage with nature, the important thing is to make it a regular practice, and your body and mind will thank you.
