Fun & Healthy Summer Activity: Nature Walk With Kids

When you’re looking for something to do with your children this summer, consider taking a nature walk with them.  Studies have shown nature walks improve your child’s emotional well being.  Let’s take a look at how nature walks benefit your child and how to take a nature walk with your children.

Nature Walks Help Children Concentrate

(Photo credit: A Chilling Soul)

Take a walk outside in nature and you’ll notice a few things. You’ll notice you almost immediately feel calmer and more relaxed.  You’ll notice your mind may stop jumping from thought to thought.  Instead, of thinking about that project that’s due or that bill you have to pay, you’ll notice the rabbit sitting in the grass or the strange bird chirping in the tree.  You’ll notice the colors of the leaves on the trees and feel the sunshine on your shoulders.  In short, your mind clears and you begin to focus on the present moment. 

The same thing happens for children.  If your children are older then chances are they’re living extraordinarily busy lives.  Nature walks will help them concentrate and focus on the present. In fact studies have shown that nature walks for children with attention deficit issues were just as effective if not more so than medication to improve their concentration - and medication should only be a very last resort - especially when it comes to kids, with young and growing brains!

Nature Walks Build Confidence

Nature walks tend to generate curiosity and a sense of exploration in children.  They wonder what that funny orange moss was or why the snake was lying on that rock in the sun. This sense of wonder and curiosity helps them feel a part of something bigger than themselves.  It’s almost magical to watch children come out of their shells on a nature walk.  Their shoulders straighten, their eyes light up and confidence and curiosity beam from them. 

Nature Walks Boost Positive Emotions

Many forms of therapy use nature to treat depression, trauma, and to boost mood.  This is because nature is a proven method to boost mood and reduce aggression in children.  Scientists haven’t pinpointed the exact reasons why this occurs.  Some theorize that sunlight has a chemical effect on mood.  We do know that people suffer from SAD, seasonal affective disorder, which occurs during the long months of winter when people don’t receive enough sunlight. 

(Photo credit: erichaynes)

Other’s have studied the effects of greenery on children and have found that children with more nature in their schools, more greenery, get better grades, have fewer behavior problems, and generally perform better in school.  

If you’re new to nature walks, start small and local. Choose trails or parks nearby and let your family gradually build up to longer walks. Get your children interested by pointing out interesting features and encourage them to show you what interests them. 

Many physicians and counselors actually prescribe “nature walk therapy” for their patients who are suffering from stress and anxiety issues, who have high blood pressure, depression or other mood related concerns or who need to improve their attention span.

In addition to helping children focus, giving them more self-confidence and boosting their mood, taking a nature walk with your children helps foster the bond between you and your children.  It creates fond memories, lets your child know that you enjoy quiet time with them in nature and gives them an overall appreciation for life.

Summer is a great time to get out in nature -  both for yourself and your kids - take advantage of the summer months, and reap the health benefits for your family!

How to Get More Sunlight During the Cooler Months

It’s pretty obvious as the summer comes to a close and autumn begins that the days are growing shorter. Unfortunately, shorter daylight hours cause the condition Seasonal Affective Disorder, also called SAD or seasonal depression. Some people begin to feel “down” because their body physically needs more sunlight than others. Here’s how to get more sunlight during the cool months despite the fact that the days are shorter.

Autumn. (Photo credit: GaggieITMI)

As much as possible, it is important to get outdoors every day - even on the coldest days of the year. Even though the temperatures are cold, getting at least 20 minutes of direct sunlight a day can do wonders for helping to stave off seasonal depression. Of course, the more skin you have getting direct sunlight the better, but even if you can only get sun on your face and hands, that’s better than nothing.

Bundle yourself up and go for a walk in the autumn leaves, or if there is snow where you live, get out in the snow. Take along a camera and get shots of the beauty of the season. By having the camera with you, hopefully it will encourage you to spend more time outdoors.

Try a fall or winter sport. There are so many cool weather sports to choose from – ice hockey, ice skating and snowboarding are winter sports you can try. If those sports aren’t to your liking; you can get involved in sledding, skiing or a family snowball fight.

Adjust your schedule during the fall and winter months so you get out of bed when the sun comes up and are winding down when it sets. This will allow you to experience as much daylight as possible. When you rise, open the blinds or curtains and let in as much sunlight as possible to brighten the room and your day. It is also helpful to avoid over sleeping no matter how much you want to stay snuggled under the covers.

A 30 kHz bright light therapy lamp (Innosol Rondo) used to treat seasonal affective disorder. (Photo credit: Wikipedia)

Change the light bulbs in your home to bulbs that produce the most natural light. If the days are dark and dreary, light therapy (phototherapy) bulbs in the lamps where you spend the most time can help greatly. These bulbs give off light that is similar to sunlight. Since it mimics sunlight, it causes your body to produce the chemical melatonin. The more melatonin you have in your system, the less likely you are to experience the effects of SAD.

If you regularly experience severe problems with depression during the cooler months, you may want to consider moving to a location where the sun shines more. While we won’t dispute living in the northern states is beautiful and has many benefits, places like Florida, California, Texas, Arizona, and New Mexico have more sun during the fall and winter months, so you may want to take a cue from the birds and move south.

For most people, it isn’t practical to move with the seasons. If this is the case for you, perhaps regular visits to tanning salons during the cooler months can help. While daily tanning isn’t recommended, even an hour a week can really make a difference.  Look for a salon that:

1. Is within your budget
2. Is located within your area and has convenient hours
3. Has impeccable standards for cleanliness
4. Owns up-to-date equipment

Even while using these methods to get more sunlight in the cooler months, you may want to start taking vitamin D supplements, particularly during the fall and winter. This is especially important in cooler climates, where it is very difficult to get as much sunlight as your body really needs at this time of year. Eating foods high in vitamin D such as fish, eggs, mushrooms, spinach and potatoes is also a good idea to help you avoid the SAD this winter.

7 All-Natural Fall Mood Boosters

As the summer months come to an end, it is natural for people to feel a little bit “down”. The days grow shorter, the temperatures cool and a condition known as seasonal blues or seasonal affective disorder (SAD), sets in. If you’ve noticed a dip in your mood lately, try one or more of these all-natural mood boosters to help you feel better - without resorting to potentially harmful drugs that mess with your body and brain chemistry.

 (Photo credit: Pensiero)

1. Get outside. Sunlight and fresh air will do wonders for your mental state. Sunlight, even on a cloudy day, is beneficial and there’s nothing quite as rejuvenating as the crisp autumn air. So bundle up and take a brisk walk, if only for a short while. 

2. Laugh often. Laughter is invigorating. It is good for your mood as well as your health. Read a light-hearted book, watch a comedy and find humor in yourself, your family and friends. Pets can be especially funny so try spending some time with Fido. The key is to take a few moments every day to find the humor in your life.

3. Eat healthy snacks. Snacks such as cookies, candy or soft drinks are packed with refined sugar. These may give you temporary energy soon after consuming them, but you will also likely experience an energy ”crash” later a few hours later. This crash can actually make you feel worse than you did before you had the snack. Instead of high-sugar snacks, opt for healthy versions such as nuts, fruit, and cheese, along with a few whole grain snack crackers.

4. Stay active. People often become less active as the days become shorter and the temperatures cool down. Instead, it is important to maintain or increase your activity levels. Not only will you burn calories and fat, your body will produce endorphins while you’re active that improves your mood and gives you extra energy.

5. Sing and dance. You may have heard that “music soothes the savage beast.” It can also greatly affect your mood. Listen to music you love, music that makes you want to sing along and dance across the room. When you hear songs that affect you in this way, whether you actually sing and dance or not, you can’t help but to feel more positive about life.

Aromatic candles. (Photo credit: ElTico68)

6. Tap into your sense of smell. Aromas can also greatly affect your mood. When you think about fresh baked cookies, homemade bread, hot apple cider and heartwarming stews, chances are you feel warm and secure. You can use these same aromas as well as other fragrances to bring you joy and boost your mood.

Fragrances like cinnamon, vanilla, lavender, jasmine and sandalwood are excellent mood boosters and you can find them in essential oils as well as candles. Other feel-good scents include peppermint, citrus, coffee, rosemary, roses, irises and geraniums. You might also like simple things that remind you of years past such as baby lotion, old leather, fresh cut wood, grandma’s perfume or even the scent of a farm. These things you might have to look a little harder for, but the wonderful memories they hold are well worth the trouble.

7. Snuggle with Fido. There really isn’t anything better to help brighten your mood than the love of a pet. In fact, scientists have proven that petting and being close to pets can greatly improve your mood. They love and accept unconditionally, what could be better than that?

These are but a few all-natural things you can do to improve your mood this fall. Now perk up, get outside and enjoy those beautiful fall colors!