The arrival of summer and vacation generally awakens the desire to be outside, whether at the beach, at the swimming pool or in the countryside. And it’s no surprise: according to science, being in nature, in the sun, helps improve mood, strengthen the immune system and reduce stress.
“Moderate exposure to sunlight provides important physical and emotional benefits,” says Lis Leão, principal investigator at the Albert Einstein Teaching and Research Center, Einstein Israelita Hospital.
Exposure to sunlight stimulates the production of vitamin D, essential for bone health, muscle formation and proper immune function. “In addition, natural light helps regulate the circadian rhythm, thus improving sleep quality,” adds Leão, who leads the e-Natureza research group (Interdisciplinary Studies on Connection with Nature, Health, Well-Being and Biodiversity Conservation).
For the mind, there are also gains: exposure to the sun increases the production of serotonin, a neurotransmitter linked to the feeling of well-being. The ideal is to seek 10 to 20 minutes of sun exposure daily, always during the safest periods. “This time is sufficient to stimulate the production of vitamin D in most people,” believes the researcher.
Recommended times are before 10 a.m. and after 4 p.m., when radiation levels are lowest. “It is essential to use sunscreen, reapplying it every two hours, as well as a hat, sunglasses and appropriate clothing,” advises Leão. Children, the elderly and people with more sensitive skin require special attention.
Nature bath
Contact with sea water also provides health benefits for the body and mind. “Salt water helps cleanse the skin, can promote healing and stimulates circulation,” emphasizes the Einstein researcher.
On a psychological level, the effect is broader. “Being in contact with the sea, swimming, walking on the sand or simply observing the surrounding nature has a calming and restorative effect. The sound of the waves, the open horizon and the feeling of immensity help reduce stress and anxiety,” he says.
In addition to the beach, contact with any natural environment – even squares, parks or gardens – can generate positive effects. Scientific literature shows that nature reduces levels of cortisol, nicknamed the “stress hormone,” improves attention and reduces depressive symptoms.
“Today there is strong evidence that contact with nature improves mood and mental health. Spending more time outdoors is not just a leisure activity, it is a health care strategy,” emphasizes Lis Leão.
And each type of environment brings specific gains. “The sea is generally associated with the feeling of relaxation and freedom, what we call ‘blue environments’. Forests and green spaces reduce stress and improve attention. The countryside combines the characteristics of both,” he explains. The important thing is to ensure sensory contact with the environment: feeling the wind, hearing the sounds, observing the landscape.
In a world increasingly dominated by screens, excessive noise and closed environments, reconnecting with nature is a simple and accessible way to regain physical and emotional balance.
“Small actions, such as walking outdoors, sitting under a tree or dipping your feet in the sea, are able to restore emotional balance and bring an immediate feeling of well-being,” assures the specialist.
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