每天花20分鐘融入大自然，會讓你感覺更好

每天花20分鐘融入大自然，會讓你感覺更好

Nature soothes our stressed-out souls. We instinctively know nature is the best prescription, but new research is revealing how little time we need to set aside to reap the benefits.

大自然撫慰著我們疲憊不堪的靈魂，我們本能地知道自然是最好的處方，新的研究顯示，我們只需要花很少的時間就能從中獲益。

In one study, published in the journal Frontiers in Psychology, researchers tried to identify the most effective "dose" of nature within the context of normal daily life. As more doctors prescribe nature experiences for stress relief and other health benefits — sometimes referred to as a "nature pill" — the study's authors hoped to clarify the details of these treatments. More biophilia is generally better for us, but since not everyone can spend all day in wilderness, the study looked for a sweet spot.

發(fā)表在《心理學(xué)前沿》雜志上的一項(xiàng)研究中，研究人員試圖在正常日常生活的背景下，找出大自然最有效的“劑量”。隨著越來越多的醫(yī)生將自然體驗(yàn)作為緩解壓力和其他健康益處的處方——有時被稱為“自然藥丸”——研究的作者希望闡明這些治療的細(xì)節(jié)。一般來說，更多的生物親和性對我們來說是更好的，但由于不是每個人都能在荒野中度過一整天，這項(xiàng)研究尋找了一個最佳地點(diǎn)。

A nature pill can be a low-cost, low-risk way to curb the negative health effects of urbanization and indoor lifestyles. To find the most efficient dosage, Hunter and her co-authors asked 36 city dwellers to have nature experiences of at least 10 minutes three times per week over eight weeks. Every two weeks, the researchers collected saliva samples to measure levels of the stress hormone cortisol, both before and after the participants took their nature pill.

天然藥丸是一種低成本、低風(fēng)險的方法，可以抑制城市化和室內(nèi)生活方式對健康的負(fù)面影響。為了找到最有效的劑量，亨特和她的合著者要求36名城市居民在8周的時間里每周至少進(jìn)行3次10分鐘的自然體驗(yàn)。每兩周，研究人員收集唾液樣本，測量受試者服用天然藥物前后的壓力荷爾蒙皮質(zhì)醇水平。

The data showed that just a 20-minute nature experience was enough to significantly reduce cortisol levels. The effect was most efficient between 20 to 30 minutes, after which benefits continued to accrue but at a slower rate. Researchers in the United Kingdom who analyzed the routines of roughly 20,000 people came up with a similar prescription: 2 hours a week total spent in a park or woodland setting will improve your health.

數(shù)據(jù)顯示，僅僅20分鐘的自然體驗(yàn)就足以顯著降低皮質(zhì)醇水平。這種效果在20到30分鐘之間最為有效，在這之后，益處會繼續(xù)累積，但速度會變慢。英國的研究人員分析了大約2萬人的日?；顒?，得出了類似的結(jié)論：每周在公園或林地待2小時，會改善你的健康狀況。

Nature time doesn't have to mean exercise, either

自然體驗(yàn)也不一定意味著鍛煉

Those results dovetail with the findings of another study, which found that spending 20 minutes in an urban park can make you happier, regardless of whether you use that time to exercise. That study was published in the International Journal of Environmental Health Research.

這些結(jié)果與另一項(xiàng)研究的結(jié)果相吻合，該研究發(fā)現(xiàn)，無論你是否利用這段時間鍛煉，在城市公園里呆上20分鐘都會讓你更快樂。這項(xiàng)研究發(fā)表在《國際環(huán)境健康研究雜志》上。

"Overall, we found park visitors reported an improvement in emotional well-being after the park visit," lead author and University of Alabama at Birmingham professor Hon K. Yuen said in a statement. "However, we did not find levels of physical activity are related to improved emotional well-being. Instead, we found time spent in the park is related to improved emotional well-being."

研究報告的主要撰寫人、阿拉巴馬大學(xué)伯明翰分校的袁國強(qiáng)教授在一份聲明中說:“總的來說，我們發(fā)現(xiàn)公園游客在參觀公園后情緒有所改善。然而，我們并沒有發(fā)現(xiàn)身體活動水平與情緒幸福感的提高有關(guān)。相反，我們發(fā)現(xiàn)在公園里呆的時間與改善情緒健康有關(guān)。”

"There is increasing pressure on green space within urban settings," Jenkins said in the statement. "Planners and developers look to replace green space with residential and commercial property. The challenge facing cities is that there is an increasing evidence about the value of city parks but we continue to see the demise of theses spaces."

詹金斯在聲明中說:“城市綠地面臨的壓力越來越大。“規(guī)劃者和開發(fā)商希望用住宅和商業(yè)地產(chǎn)來取代綠地。城市面臨的挑戰(zhàn)是，越來越多的證據(jù)表明城市公園的價值，但我們繼續(xù)看到這些空間的消亡。”