In my 30 years of working with individuals and organizations, one truth has consistently emerged: we heal, grow, and thrive when we reconnect with what is simple and essential. Nature as medicine is not just a poetic phrase or a romantic idea. It is a globally researched, evidence-backed health practice1 that offers deep healing for our bodies, minds, and spirits.
The idea of nature-based healthcare is gaining attention across fields — from healthcare and psychology to city planning and public health. Studies show that green and blue spaces, forest bathing, nature prescriptions, and outdoor activities have real, measurable effects on physical, mental, and emotional well-being.
This article explores the rise of nature prescriptions, global healthcare innovations, and simple strategies that help individuals and communities tap into the healing power of nature in daily life.
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Defining Nature as Medicine and Nature Prescriptions
Nature as medicine refers to using natural environments — such as forests, parks, rivers, oceans, gardens, and sunlight — as active tools to improve health. Backed by scientific evidence, time spent with nature is beneficial. It lowers blood pressure, reduce stress, boost immune function, elevate mood, and enhance mental focus. Across disciplines, nature is increasingly seen as essential to human well-being.
What Are Nature Prescriptions (NRx)?
Nature prescriptions are formal recommendations made by healthcare providers. The stakeholders encourage patients to regularly spend time outdoors. A nature prescription can include:
- Walking in a local park
- Visiting lakes, rivers, or the seaside
- Gardening or joining outdoor wellness programs
These prescriptions are now included alongside exercise and nutrition advice in many healthcare systems, reflecting a broader shift toward preventive, holistic care.
Why Do Nature Prescriptions Matter?
Nature prescriptions empower individuals to take ownership of their health through simple, nature-based practices. They help people reconnect with natural environments and actively improve their physical, mental, and emotional well-being — without relying solely on medication or clinical treatments.
The Growing Recognition of Nature’s Role in Health and Well-being
The World Health Organization (WHO) has made it clear: access to green and blue spaces is essential for mental health and well-being. These spaces give people the chance to relax, recover from stress, connect with others, and engage in physical activity.
Access to green and blue spaces supports mental health and well-being by providing opportunities for relaxation, social interaction, physical activity, and stress reduction- WHO
This is not just theory — it is backed by global research. One powerful example is the longitudinal study in Wales, where researchers tracked people over time to see how changes in access to green and blue spaces2 affected their mental health.
Findings showed that individuals with greater access reported:
- Better mental health
- Higher life satisfaction
- Lower levels of anxiety and depression
What’s even more powerful is that nature’s health benefits cut across cultures, incomes, and health conditions. Research shows that time spent in nature helps reduce health inequalities by offering a free or low-cost way for people to improve both physical and mental well-being.
In today’s ultra-paced world, where more people live in cities than ever before, recognizing the importance of green and blue spaces is critical. For healthcare systems, public planners, and communities, investing in nature is not a luxury — it’s a necessity. Making sure everyone has access is key to building healthier, stronger, and more resilient communities.
Ancient Practices and Traditional Knowledge: Lessons from History
Across cultures and centuries, humans have turned to nature for healing. These ancient practices were not “alternative” — they were essential, deeply woven into daily life.
Healing Traditions from Ancient Greece
Thalassotherapy (sea therapy) was prescribed by Hippocrates, the father of modern medicine. Patients were advised to immerse themselves in seawater and inhale the salty sea breeze.
A dip in the sea boost circulation, relieve joint discomfort, and help the body regain its natural balance. The sea was seen not just as recreation but as a powerful healing tool.
Japan’s Forest Bathing (Shinrin-yoku)
Shinrin-yoku means “forest bathing” — a practice of immersing oneself in the sights, sounds, and smells of the forest. This Japanese concept dates back centuries.
Forest Bathing was formalized in Japan’s healthcare system in the 1980s to reduce urban stress and support well-being. Scientific research3 shows that forest bathing reduces cortisol, the stress hormone, and enhances immune system function.
Spain’s Sun Therapy (Tomar el Sol)
In Spain, tomar el sol — “taking in the sun” — has long been seen as essential for health. Sunlight is a great way to boost mood, improve bone strength, and support vitality. Even today, many Spanish families value daily time outdoors in the sun as part of a healthy routine.
Indigenous Land Wisdom
Indigenous land wisdom offers timeless insights into nature-based healthcare and green prescriptions. It shows how deep connections to land, plants, and ecosystems have supported holistic healing across generations.
- For Indigenous cultures, the land is a living, breathing part of identity.
- Nature offers medicine, food, stories, and spiritual connection.
- Their wisdom teaches that health is not just personal but deeply connected to place and community.
Modern narratives often dismissed these practices as outdated. But by honouring these traditions, we rediscover nature as a key partner in health. Not as an alternative, but as an essential foundation for well-being.
Biophilia: Humanity’s Innate Connection to Nature
Humans are deeply intertwined with nature — we belong to it, not apart from it. This is the core idea behind Edward O. Wilson’s biophilia hypothesis. It suggests that humans have an innate need to connect with the natural world.
Why Do We Crave Nature?
- Evolution shaped our brains and bodies in close connection with nature.
- For thousands of years, survival depended on reading landscapes, finding water, and sensing weather changes.
- This deep bond is still present in our biology today, even if we no longer live in forests or on farms.
What Happens When We Lose Touch with Nature?
- When we lack nature contact, stress and anxiety often increase.
- Modern life — filled with screens, noise, and concrete — can lead to feelings of disconnection, loneliness, and overwhelm.
- Research shows that even brief exposure to green or blue spaces can reduce stress hormones and lift mood.
What I Recommend: As a Life Coach
As a life coach, I have seen how powerful even small doses of nature can be. Whether it’s a client stepping outside for a five-minute walk, tending a balcony garden, or simply noticing the sunset. T
hese self care moments help rekindle a sense of belonging and calm. Nature reminds people of their place in something larger — restoring balance, clarity, and emotional strength.
As Edward O. Wilson writes,
“To explore and affiliate with life is a deep and complicated process in mental development. To an extent still undervalued in philosophy and religion, our existence depends on this propensity; our spirit is woven from it; hope rises on its currents.”
Why It Matters
Recognizing our biophilia is more than just a feel-good idea. It’s a call to honor our natural wiring and intentionally bring nature back into daily life — for better health, resilience, and well-being.
The Scientific Foundation: How Nature Heals
The healing power of nature is not just emotional — it’s deeply physiological and psychological. Studies show that time spent in nature leads to lowered blood pressure, slower heart rates, and reduced stress hormones like cortisol. Even a short walk among trees can boost immune response by increasing natural killer (NK) cells, the body’s frontline defense against infections and tumors. The presence of phytoncides — antimicrobial compounds released by plants, especially trees — plays a key role in this immune boost.
How Nature Supports Mind and Body
- Enhances sleep quality by supporting the body’s natural circadian rhythms.
- Supports stress recovery by activating the parasympathetic (calming) nervous system.
- Enhances cognitive function, improving focus, memory, and creativity.
Two Key Theories Behind Nature’s Healing Effects
- Attention Restoration Theory (ART): Modern life bombards us with demands on our attention, leading to “directed attention fatigue.” Nature offers “soft fascination” — gentle, effortless attention (like watching leaves move or clouds shift), allowing the brain to rest and recover.
- Stress Recovery Theory (SRT): Natural environments evoke positive emotions and reduce negative ones. This calms the body, lowers blood pressure, and balances the nervous system, leading to faster recovery from stress.
Real-Life Stories from Coaching
- In my coaching work, especially during training sessions with my direct selling team, I’ve seen how simple nature-based practices can shift a person’s state. One of the new joiners was struggling with workplace burnout. After attending my sessions, she began taking short daily walks in a local park. Within weeks, she — along with a few others — reported feeling clearer, more focused, and less reactive at work.
- A friend of mine, who works at a top MNC, had been struggling with dark circles under her eyes. When I spoke with her, I discovered she was suffering from chronic insomnia. I suggested she add morning sunlight exposure to her routine — and not long after, she noticed deeper, more restful sleep.
Why It Matters
The scientific foundation for nature’s healing effects gives us more than theory — it offers real tools for improving well-being. By understanding how nature works on body and mind, we can create small, intentional practices that bring lasting benefits.
Modalities of Nature-Based Interventions
Nature-Based Interventions (NBIs)4 come in many forms, each designed to help people connect with nature and improve health. These interventions work by changing both environments and behaviors, creating spaces and habits that support healing.
Types of Nature-Based Interventions
- Forest Bathing (Shinrin-yoku): A Japanese practice where individuals mindfully walk through forests, engaging the senses and slowing down.
- Horticulture Therapy: Using gardening activities to support physical, emotional, and cognitive health — often used in rehabilitation or mental health programs.
- Hospital Gardens: Green spaces built into healthcare settings to provide patients, families, and staff with places for stress relief and recovery.
- Wilderness Therapy: Structured outdoor programs, often for youth or people in recovery, that combine physical challenges with therapeutic support in nature.
- Blue Health Programs: Interventions focused on rivers, lakes, oceans, or coastal areas, tapping into the unique calming and restorative power of water.
How Do These Interventions Work?
NBIs operate on two levels:
- Environmental change — providing access to safe, inviting natural spaces.
- Behavioral change — encouraging regular time in nature, creating new habits that reinforce well-being.
For example, adding a hospital garden improves the care environment, while a community gardening program helps people build new health-focused routines.
A Coach’s Perspective on Small Steps
As a life coach, I’ve seen how even small, consistent nature practices make a difference. A five-minute green break, a few minutes tending to plants, or a weekly walk in nature can shift long-term well-being. These small steps help people reset, gain perspective, and feel more connected — both to themselves and the world around them.
NBIs show that healing isn’t just about medicine; it’s about creating environments and habits that invite health, balance, and growth.
Nature Prescription Programs Worldwide
Across the globe, healthcare systems are beginning to recognize that nature is not just a bonus — it is a core health strategy. Formal nature prescription programs are growing, offering structured ways for healthcare providers to connect people with the outdoors.
Global Examples of Nature Prescription Programs
- Japan’s Shinrin-yoku (Forest Bathing): Japan has been a global leader in integrating forest bathing into national healthcare. Since the 1980s, the country has promoted Shinrin-yoku as a preventive health practice, helping reduce stress and support immune function.
- Canada’s PaRx Program: Canada’s first national nature prescription program, PaRx, is backed by physicians. It encourages patients to spend at least two hours a week outdoors, offering official “nature prescriptions” along with resources and park passes.
- UK’s Green Social Prescribing: The UK’s National Health Service (NHS) has launched a multimillion-pound initiative that connects people with nature-based activities like walking groups, gardening, and conservation projects, targeting mental health and social well-being.
- U.S. Nature Rx on University Campuses: American universities, including Cornell and UC Davis, have launched Nature Rx programs to encourage students to take breaks outdoors, recognizing the mental health benefits of green spaces on academic campuses.
Curious about the deeper science? Check out Can Nature Really Heal Us? The Science Behind Lifestyle Medicine, an insightful episode. The video explores how nature, movement, nourishment, and connection work as powerful healing tools:
These programs show a major shift in how healthcare systems view wellness. Nature is an integral and formal healthcare toolkit. By embedding nature prescriptions into health systems, we acknowledge that environmental health is deeply connected to human health.
Role of Healthcare Professionals and Community Partners
Effective nature prescription programs don’t stand alone — they depend on collaboration. Doctors, nurses, psychologists, municipal agencies, urban planners, and local communities all play essential roles in making these programs work.
Why Collaboration Matters
- Healthcare professionals identify patient needs and prescribe time in nature.
- Parks agencies and urban planners work to make green and blue spaces safe5, inviting, and easy for everyone to access.
- Community organizations help run programs like guided walks, gardening groups, or outdoor wellness classes.
These partnerships are especially crucial for undeserved populations. In many urban areas, lower-income communities have limited access to high-quality natural spaces. By working together, healthcare systems and community partners can remove barriers — providing resources, transportation, and programs that make nature prescriptions not just possible, but meaningful.
Based on my professional experience, meaningful transformation occurs within connection, not in isolation. It happens within ecosystems of care, connection, and community. When people feel supported — by healthcare teams, local programs, and their surroundings — they’re more likely to take ownership of their well-being. Nature becomes not just a place of escape, but a bridge back to health, resilience, and belonging.
Conclusion: Reclaiming Nature as a Daily Practice
Nature as medicine is both ancient and cutting-edge — a timeless practice that is now backed by modern science and embraced worldwide. It is both personal, shaping our daily well-being, and global, shaping public health strategies and community care.
As a life coach, I know that healing often begins with small, intentional choices: stepping outside for a walk, pausing to watch the sky, or simply breathing deeply in a green space. These small acts reconnect us to something larger, grounding us in balance, clarity, and resilience.
I invite you to reclaim nature in your own life. Make space each day to step outdoors, nurture your connection to the natural world, and share its benefits with others. Advocate for equitable access to green and blue spaces, so everyone can experience this healing gift. Together, we can become ambassadors of an ancient prescription that modern life urgently needs.
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About the Author: Anuj Mahajan is a Mass Communication Specialist, ICF Certified Coach & Corporate Trainer. Motivational Speaker / NLP Lifecoach. With expertise spanning filmmaking, business coaching, motivational speaking, blog writing, and authoring, he embodies versatility and mastery across diverse fields.
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Additional Resource:
- Sundermann M, Chielli D, Spell S. Nature As Medicine: The 7th (Unofficial) Pillar of Lifestyle Medicine. Am J Lifestyle Med. 2023 May 31;17(5):717-729. doi: 10.1177/15598276231174863. PMID: 37711353; PMCID: PMC10498981. ↩︎
- Geary RS, Thompson DA, Garrett JK, et al. Green–blue space exposure changes and impact on individual-level well-being and mental health. Southampton (UK): National Institute for Health and Care Research; 2023 Oct. (Public Health Research, No. 11.10.) Chapter 1, Green and blue space and mental health. ↩︎
- Li Q. Effect of forest bathing trips on human immune function. Environ Health Prev Med. 2010 Jan;15(1):9-17. doi: 10.1007/s12199-008-0068-3. PMID: 19568839; PMCID: PMC2793341. ↩︎
- Shanahan DF, Astell-Burt T, Barber EA, Brymer E, Cox DTC, Dean J, Depledge M, Fuller RA, Hartig T, Irvine KN, Jones A, Kikillus H, Lovell R, Mitchell R, Niemelä J, Nieuwenhuijsen M, Pretty J, Townsend M, van Heezik Y, Warber S, Gaston KJ. Nature-Based Interventions for Improving Health and Wellbeing: The Purpose, the People and the Outcomes. Sports (Basel). 2019 Jun 10;7(6):141. doi: 10.3390/sports7060141. PMID: 31185675; PMCID: PMC6628071. ↩︎
- Patrycja Przewoźna, Adam Inglot, Marcin Mielewczyk, Krzysztof Maczka, Piotr Matczak,
Accessibility to urban green spaces: A critical review of WHO recommendations in the light of tree-covered areas assessment, Ecological Indicators, Volume 166, 2024, 112548, ISSN 1470-160X, ↩︎
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