by Dr. Tali Yakobian, ND
When I began naturopathic medical school, the very first thing we learned was the six principles of naturopathic medicine – the foundation of our entire approach to health. Out of all of them, the one that stood out most to me was Vis Medicatrix Naturae – the healing power of nature. This principle recognizes two truths: first, that the body has an innate ability to heal itself when given the right support, and second, that nature itself plays an essential role in that process.
More than ever, this principle feels relevant. Studies show that we now spend about 93% of our time indoors, often surrounded by artificial light, concrete, and screens. This disconnection from the natural world has profound consequences for our health, contributing to rising rates of anxiety, burnout, insomnia, and chronic disease. Simply put, our biology evolved to live in rhythm with nature, and when we remove ourselves from it, the effects show up in our wellbeing.
What excites me is that modern science is catching up to what naturopathic medicine has always known. Research at Stanford University, for example, found that people who took a 90-minute walk in nature had less activity in the part of the brain associated with rumination – those repetitive loops of negative self-talk that fuel anxiety and depression. Those who walked in busy urban areas didn’t experience the same benefit. In another study of 20,000 adults, spending at least two hours a week in green spaces was strongly associated with better health and higher wellbeing. Two hours may not sound like much, but it translates to just 17 minutes a day – less time than many of us spend scrolling on our phones.
Perhaps the most fascinating research comes from Japan, where scientists have studied a practice called shinrin-yoku (森林浴), or “forest bathing.” They found that immersing oneself in forests measurably boosts immune function. Natural killer (NK) cells – the immune system’s front-line defense against infections and even cancer cells – increase and remain elevated for days after a forest trip. In other words, the health benefits of spending time in nature linger long after you’ve returned home.
If disconnection from nature is part of the problem, reconnection becomes part of the solution. And perhaps one of the aspects of nature which makes the biggest difference in our health is sunlight. Getting bright sunlight in your eyes upon waking anchors your circadian rhythm. Your circadian rhythm is the internal clock that affects how much energy you have, how you metabolize food, your mood, and more. Ironically, good sleep actually begins in the morning, with the first light your eyes take in. Spending just a couple of hours outdoors each week has been shown to create measurable health benefits, whether through daily walks, gardening, or a weekend adventure in the woods. Even brief exposure matters: stepping outside first thing in the morning, taking a few minutes to notice the movement of light on leaves or the sound of birdsong, or simply sitting under a tree can all make a difference. And for those who are limited to indoor environments, studies show that even looking at images of nature can reduce anxiety and support healing.
The principle of Vis Medicatrix Naturae is not only a philosophy but also a science-backed necessity. As our cities grow more crowded and polluted, research continues to affirm what healers across cultures have always known: we need nature in order to heal. So, consider this your prescription – step outside, breathe deeply, catch the morning light, and let the oldest medicine in the world remind your body how to restore balance and health.
