August 30, 2023 • 21min

AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness

Huberman Lab

In this Ask Me Anything (AMA) episode, Dr. Andrew Huberman addresses questions about the scientifically-supported benefits of spending time in nature. He discusses the research on various aspects of nature exposure, including sunlight, moving water, forest environments, and practices like "grounding." Dr. Huberman explains the challenges of studying nature's health effects in controlled settings and provides recommendations for incorporating nature into one's routine.

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Key Takeaways

Getting out into nature has numerous scientifically-supported benefits for mental and physical health, including reduced blood pressure, improved mood, and better sleep
Viewing sunlight early in the day is one of the most well-established benefits of nature exposure, as it helps set circadian rhythms and improves daytime alertness and nighttime sleep
Being near moving bodies of water like waterfalls or streams may provide health benefits through negative ionization, though more research is needed
While some studies have looked at isolated aspects of nature exposure like "forest bathing", the overall benefits likely come from the combination of many factors that are difficult to study individually in a lab setting
Practices like "grounding" (walking barefoot on earth) have some preliminary evidence but require more rigorous research to determine the mechanisms and extent of benefits
Dr. Huberman recommends getting outdoors into nature as often as safely possible, even if just for 10-30 minutes 3-7 days per week
Combining nature exposure with exercise like hiking or zone 2 cardio can provide additional health benefits

Introduction

In this Ask Me Anything (AMA) episode, Dr. Andrew Huberman addresses questions about the scientifically-supported benefits of spending time in nature. He discusses the research on various aspects of nature exposure, including sunlight, moving water, forest environments, and practices like "grounding." Dr. Huberman explains the challenges of studying nature's health effects in controlled settings and provides recommendations for incorporating nature into one's routine.

Topics Discussed

Benefits of Sunlight Exposure (2:00)

Dr. Huberman emphasizes that getting sunlight in your eyes early in the day is one of the most well-established benefits of nature exposure:

Viewing morning sunlight helps set circadian rhythms, improving daytime mood, focus, and alertness as well as nighttime sleep
Sunlight exposure also has positive effects on metabolism, either directly or through improved sleep
Benefits require direct sunlight - viewing through windows or on screens is not effective
For those who can't get regular sunlight, SAD lamps can provide some benefits but are not as effective as natural sunlight

Effects of Moving Water and Negative Ionization (6:01)

Dr. Huberman discusses the potential health benefits of being near moving bodies of water:

Some research suggests negative ionization from waterfalls and streams may have positive health effects
A lab at Columbia University has published on negative ionization's effects on circadian rhythms and other health aspects
Being near actual moving water appears more beneficial than indoor negative ion generators

Challenges of Studying Nature's Effects (8:01)

Dr. Huberman explains why it's difficult to study the specific mechanisms behind nature's health benefits:

Nature exposure involves hundreds or thousands of variables, many of which we may not even be aware of
Isolating individual variables in a lab setting feels artificial and may diminish the overall effects
The collective experience or "gestalt" of being in nature likely contributes significantly to the benefits

Evidence for Nature's Overall Health Benefits (10:02)

Despite the challenges of isolating variables, there is strong evidence for nature's positive effects:

Numerous studies show that 10-30 minutes in nature 3-7 days per week can significantly improve various health markers
Benefits include reduced blood pressure, lower resting heart rate, improved sleep, and enhanced mood
Dr. Huberman states we can "absolutely" say getting into nature enhances mental and physical health

Forest Bathing and Indoor Plants (12:02)

Dr. Huberman mentions some specific nature-based practices that have been studied:

"Forest bathing" studies in Japan have shown mental and physical health benefits from spending time in forest-like environments
This research has led some people to bring more plants into their homes
Indoor plants may provide some benefits, though likely not to the same degree as being in nature

Grounding and Earth Connection (14:02)

Dr. Huberman addresses the practice of "grounding" or walking barefoot on earth:

Some studies have explored potential benefits of connecting bare feet to soil or grass
Theories involve electron exchange with the earth's surface or tactile sensations
While there is some preliminary evidence, more rigorous research is needed to draw firm conclusions about grounding's effects
Dr. Huberman suggests if grounding feels good, there's likely no harm in doing it (on clean surfaces)

Dr. Huberman's Personal Nature Routine (16:02)

Dr. Huberman shares his own practices for incorporating nature exposure:

Aims for weekly zone 2 cardio outdoors through hiking, rucking, or jogging
Tries to get outdoors briefly each day, even if just for morning sunlight exposure
Takes a few trips each year specifically focused on outdoor activities
Makes it a priority to get extra nature time if he misses his usual routine

Recommendations for Nature Exposure (18:02)

Dr. Huberman provides general guidance on incorporating nature into one's routine:

Get out into nature as often as you safely can
Combine nature exposure with exercise when possible
Make it social if you enjoy that, or keep it solitary if you prefer
Don't worry too much about the specific mechanisms - focus on the overall experience and benefits
Prioritize morning sunlight exposure for circadian rhythm benefits

Conclusion

Dr. Huberman concludes that while we may not fully understand all the specific mechanisms, the overall benefits of nature exposure are clear and significant. He encourages listeners to make spending time in nature a regular part of their routines, emphasizing that even short periods of 10-30 minutes several times a week can have meaningful impacts on mental and physical health. While some aspects of nature's effects (like sunlight exposure) are well-studied, the collective experience of being in natural environments likely provides benefits beyond what can be easily measured in controlled studies. Ultimately, Dr. Huberman recommends embracing nature exposure for its overall positive effects on wellbeing, regardless of our ability to pinpoint exact mechanisms of action.