Can we engage the senses for better health?

Health

If we were to do more to engage the senses – sight, smell, hearing, taste, and touch – could this help contribute to better health? There is research to suggest that sensory experiences can have a positive impact on health and wellness.

In this post we consider how each of our five senses can be engaged for enhanced health and well-being.

1. Sight

  • Exposure to Natural Light. Natural light exposure is crucial for regulating circadian rhythms. It helps maintain a healthy sleep-wake cycle, enhances mood, and boosts alertness. Spending sufficient time outdoors during daylight hours is recommended for reaping the benefits of exposure to natural light. [1]
  • Colour Therapy. Some studies suggest that exposure to specific colours can impact emotions and behavior. For example, warm colors like red and orange may stimulate energy and appetite, while cool colors like blue and green can have a calming effect. [2]

2. Smell

  • Aromatherapy. Aromatherapy involves inhaling essential oils. Particular aromas and scents can impact mood, stress levels, and overall well-being. For example, lavender is known to promote relaxation, while citrus scents can boost energy. [3] Certain scents like rosemary, and peppermint have been shown to reduce stress and anxiety, improve sleep, and enhance mood. [4]
  • Forest bathing. Forest environments emit phytoncides, natural aromatic compounds that have been shown to reduce stress and improve immune function when inhaled. Spending time walking and being immersed in forest environments, often referred to as forest bathing, promotes exposure to the health giving properties of phytoncides. [5]

3. Hearing

  • Music Therapy. Listening to music can have a profound impact on mood and stress reduction. Classical music and sounds of nature are often used in therapeutic settings. [6] Studies have shown that listening to music can reduce stress, improve cognitive function, and enhance emotional well-being. [7]
  • Soundscapes. Natural sounds like flowing water, birdsong, or ocean waves can induce relaxation and reduce stress. These sounds are often used in soundscapes for relaxation and meditation. [8] Research has shown that listening to the natural sounds like birdsong or ocean waves can have a calming effect. [9]

4. Taste

  • Healthy Diet. Engaging your sense of taste with a balanced, nutrient-rich diet can lead to better overall health. Incorporating fruits, vegetables, whole grains, and lean proteins can support physical well-being. Reducing sugar and processed food intake is essential. [10] [11]

5. Touch

  • Massage Therapy. Physical touch through massage can reduce stress, improve circulation, and alleviate pain and muscle tension. It can also aid relaxation and promote better sleep. [12]
  • Human Touch and Social contact. Human touch, such as hugging and physical affection, releases oxytocin, a hormone associated with reducing stress. Having enough social contact can have a profound impact on mental and emotional well-being. [13]

Engaging your senses in these ways can promote enhanced physical and mental health, but it’s important to remember that individual responses may vary. Incorporating sensory experiences into your daily routine, tailored to your preferences, can potentially contribute to a more balanced and fulfilling life.

This is a multifaceted topic, and more research is continually emerging in the field of sensory health and wellness.

The content in this post is for information only and should not replace medical advice or care. Please check with your GP or healthcare professional before trying any treatments or remedies.

Read this next: Is cold exposure a hack for extending lifespan.

References:

1) Cajochen, C., Münch, M., Kobialka, S., Kräuchi, K., Steiner, R., Oelhafen, P., … & Wirz-Justice, A. (2005). High sensitivity of human melatonin, alertness, thermoregulation, and heart rate to short wavelength light. The Journal of Clinical Endocrinology & Metabolism, 90(3), 1311-1316. https://pubmed.ncbi.nlm.nih.gov/15585546/

2) Kwallek, N., Woodson, H., Lewis, C. M., & Sales, C. (1997). Impact of three interior color schemes on worker mood and performance relative to individual environmental sensitivity. Color Research & Application, 22(2), 121-132. https://psycnet.apa.org/record/1997-03542-002

3) Seo, Y. J., & Lee, O. H. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-Based Complementary and Alternative Medicine, 2013. https://pubmed.ncbi.nlm.nih.gov/23476690/

4) Lee, M. S., Choi, J., & Posadzki, P. (2012). Aromatherapy for health care: an overview of systematic reviews. Maturitas, 71(3), 257-260. https://pubmed.ncbi.nlm.nih.gov/22285469/

5) Li, Q., Morimoto, K., Nakadai, A., Inagaki, H., Katsumata, M., Shimizu, T., … & Miyazaki, Y. (2008). Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. International Journal of Immunopathology and Pharmacology, 21(1_suppl), 117-127. https://pubmed.ncbi.nlm.nih.gov/18394317/

6) Chan, A. S., Ho, Y. C., & Cheung, M. C. (1998). Music training improves verbal memory. Nature, 396(6707), 128. https://pubmed.ncbi.nlm.nih.gov/9823892/

7) Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The effect of music on the human stress response. PLoS ONE, 8(8), e70156. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734071/

8) Alvarsson, J. J., Wiens, S., & Nilsson, M. E. (2010). Stress recovery during exposure to nature sound and environmental noise. International Journal of Environmental Research and Public Health, 7(3), 1036-1046. https://pubmed.ncbi.nlm.nih.gov/20617017/

9) Ratcliffe, E., Gatersleben, B., & Sowden, P. T. (2013). Bird sounds and their contributions to perceived attention restoration and stress recovery. Journal of Environmental Psychology, 36, 221-228. https://psycnet.apa.org/record/2013-42892-026

10) Micha, R., Peñalvo, J. L., Cudhea, F., Imamura, F., Rehm, C. D., & Mozaffarian, D. (2017). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes Mellitus: A Prospective Cohort Study and Meta-Analysis of 17 000 Deaths Among 3.5 Million Participants. Circulation, 135(10), 1-15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852674/

11) Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392-2404. https://pubmed.ncbi.nlm.nih.gov/21696306/

12) Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19-31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5564319/

13) Holt-Lunstad, J., Birmingham, W. A., & Light, K. C. (2008). Influence of a “warm touch” support enhancement intervention among married couples on ambulatory blood pressure, oxytocin, alpha amylase, and cortisol. Psychosomatic Medicine, 70(9), 976-985. https://pubmed.ncbi.nlm.nih.gov/18842740/

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