Nature as Medicine: New Study Shows Parks Rival Therapy for Mental Health | #34
Plus: midlife diet predicts healthy aging, meal timing for shift workers, asparagus for sleep, exercise beats back pain, and mindfulness boosts physical activity
Greetings—
This month, we published two new blog posts at Dignity Integrative:
The Oura-Dexcom Partnership’s implications for metabolic health
Finding the balance between science and marketing (a response to the NY Times)
And now, on to some very interesting new studies related to sleep, nutrition, movement, and mental health this month:
#1: Midlife Diet Quality Predicts Healthy Aging Decades Later
A large 30-year study has linked healthy eating in one’s 50s to a greater chance of thriving in one’s 70s.
Researchers tracked the diets and health outcomes of over 105,000 men and women, scoring adherence to various recognized “healthy” dietary patterns (Mediterranean, plant-based, etc.). Those who consistently ate the most plant-rich, unprocessed foods were far more likely to reach age 70 free of major chronic diseases and with intact physical and mental function. In fact, people in the top diet-quality group had roughly 45%–85% higher odds of healthy aging compared to those with the least healthy dietsnature.com. The results underscore that diets abundant in vegetables, fruits, whole grains, nuts, and unsaturated fats – and limited in sugary, salty, and processed fare – may help add not just years to life, but life to years.
#2: Asparagus Extract Shows Promise as a Natural Sleep Aid
A pilot study with a randomized control sample suggests a supplement derived from Asparagus officinalis stem could enhance deep sleep and next-day alertness.
In the trial, healthy men with self-reported sleep issues took a 300 mg asparagus extract or a placebo each night, with sleep stages measured via EEG. The asparagus group tended to spend more time in restorative slow-wave (N3) sleep, and they reported better sleep quality – including less fatigue on waking and an easier time falling and staying asleep.
While preliminary, the results indicate this plant-based remedy may offer a practical way to improve sleep, pending confirmation in larger studies.
#3: Timing Meals to Daylight Protects Heart Health in Night Shifts
New research indicates that when you eat may matter as much as what you eat for those with irregular schedules.
In a controlled 14-day trial mimicking night-shift work, 20 healthy adults were split into two groups: one ate meals both at night and during the day (simulating typical night shifts), while the other ate only during daytime hours despite working nights. The daytime-only eaters avoided the rises in blood pressure, inflammation, and other cardiovascular risk factors seen in the nighttime-eating group.
These findings suggest that aligning meals with normal circadian rhythms – even if one’s sleep schedule is flipped – can blunt the negative metabolic effects of night work.
#4: Mindfulness + Step-Tracking App Boosts Exercise Motivation
Pairing a fitness tracker with a daily mindfulness practice can inspire people to move more.
In a University of Bath study, 109 inactive adults used step counters aiming for 8,000 steps a day; half of them also spent about 10 minutes each day doing guided mindfulness meditation focused on the body and movement. After one month, both groups were getting substantially more exercise than before, but the mindfulness group logged an extra 76 minutes of moderate activity per week on average and reported a stronger intention to keep exercising regularly.
Researchers say even short mindfulness sessions seemed to help participants “internalize” their motivation, laying mental groundwork for lasting behavior change toward a more active lifestyle..
#5: Prescription: Take a Walk in the Park to Ease Anxiety and Depression
A UK pilot of “green social prescribing” found that participating in nature-based activities led to measurable mental health benefits on par with formal therapy.
More than 220 patients with mild to moderate depression or anxiety were referred to community programs involving gardening, conservation work, outdoor exercise, and other nature activities. After 8–12 weeks of weekly nature sessions, participants showed significant improvements in mood and anxiety scores – gains comparable to those typically seen from short-term cognitive behavioral therapy. Notably, longer programs that engaged people in active gardening or farming yielded the greatest benefits.
The study adds real-world evidence that connecting with nature can be a powerful tool to support mental well-being.