每天花20分钟融入大自然，会让你感觉更好

每天花20分钟融入大自然，会让你感觉更好

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.

大自然抚慰着我们疲惫不堪的灵魂，我们本能地知道自然是最好的处方，新的研究显示，我们只需要花很少的时间就能从中获益。

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.

发表在《心理学前沿》杂志上的一项研究中，研究人员试图在正常日常生活的背景下，找出大自然最有效的“剂量”。随着越来越多的医生将自然体验作为缓解压力和其他健康益处的处方——有时被称为“自然药丸”——研究的作者希望阐明这些治疗的细节。一般来说，更多的生物亲和性对我们来说是更好的，但由于不是每个人都能在荒野中度过一整天，这项研究寻找了一个最佳地点。

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.

天然药丸是一种低成本、低风险的方法，可以抑制城市化和室内生活方式对健康的负面影响。为了找到最有效的剂量，亨特和她的合著者要求36名城市居民在8周的时间里每周至少进行3次10分钟的自然体验。每两周，研究人员收集唾液样本，测量受试者服用天然药物前后的压力荷尔蒙皮质醇水平。

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.

数据显示，仅仅20分钟的自然体验就足以显著降低皮质醇水平。这种效果在20到30分钟之间最为有效，在这之后，益处会继续累积，但速度会变慢。英国的研究人员分析了大约2万人的日常活动，得出了类似的结论：每周在公园或林地待2小时，会改善你的健康状况。

Nature time doesn't have to mean exercise, either

自然体验也不一定意味着锻炼

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.

这些结果与另一项研究的结果相吻合，该研究发现，无论你是否利用这段时间锻炼，在城市公园里呆上20分钟都会让你更快乐。这项研究发表在《国际环境健康研究杂志》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."

研究报告的主要撰写人、阿拉巴马大学伯明翰分校的袁国强教授在一份声明中说:“总的来说，我们发现公园游客在参观公园后情绪有所改善。然而，我们并没有发现身体活动水平与情绪幸福感的提高有关。相反，我们发现在公园里呆的时间与改善情绪健康有关。”

"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."

詹金斯在声明中说:“城市绿地面临的压力越来越大。“规划者和开发商希望用住宅和商业地产来取代绿地。城市面临的挑战是，越来越多的证据表明城市公园的价值，但我们继续看到这些空间的消亡。”