The health benefits of spending time in nature are widely documented, from boosting vitamin D levels and lowering blood health pressure to lifting one’s mood and reducing stress and anxiety. In fact, a previously posted review of the non-fiction book The Wild Remedy by Emma Mitchell documents the author’s personal journey of combatting depression with the help of nature. By taking walks in the countryside and engaging in activities like collecting and photography, Mitchell reaped the therapeutic benefits of being outdoors, ultimately stimulating her creativity and improving her mental health.

In the same vein, readers like you can spend time outdoors with your favourite book to not only expand your knowledge but also harness nature’s cognitive and mental health benefits.

Specifically, a research study published in The World Journal of Biological Psychiatry found that spending time outdoors can positively influence neuroplasticity, defined as the brain’s ability to adapt and reorganise its functions based on learning stimuli. In other words, outdoor reading improves your engagement with books by enhancing cognitive functions like focus, memory, and concentration.

However, prolonged exposure to sunlight during outdoor reading sessions may compromise eye health, mainly by straining the eyes and contributing to eye conditions like photokeratitis from the sun’s ultraviolet rays. Fortunately, you can adopt the following habits to protect your eyes while still nurturing both the mind and the soul when reading outdoors.

Use protective eyewear

Whether you choose to read in your garden or at a local park, make it a habit to use eyewear with UV protection to minimise the damaging effects of excessive sun exposure. Sunglasses from reputable eyewear brands are typically labelled with 100% UV protection or UV400 to signify their ability to shield your eyes from harsh light rays.

Additionally, it’s important to maximise sun safety and protection by wearing high-coverage frames, as seen in Sunglass Hut’s curated selection of women’s sunglasses. The collection includes oversized frame styles like Moncler’s square-shaped ME6004 Claro and Jimmy Choo’s cat-eye JC4004HB sunglasses. These are available for virtual try-ons to ensure the frames are the right size to adequately protect your eyes. Meanwhile, Grace de Monaco’s debut sunglasses collection includes women’s, men’s, and unisex options in similarly protective styles, such as the aviator-inspired Piscine frames.

Consider the time and location

Taking into account the time and location of your outdoor reading sessions can also help reduce the health risks associated with prolonged UV exposure. Research shows that UV radiation is strong between 10 a.m. and 4 p.m. and peaks at midday when the sun is the highest in the sky. As such, set aside time to read outdoors during early mornings and late afternoons.

Health experts also advise individuals to seek shade as much as possible. Position yourself under the trees or shadows from nearby buildings, or bring a sunshade or umbrella to further minimise exposure to indirect UV radiation.

Rest and stay hydrated

Reading under the sun may be therapeutic, but the brightness and glare can also be visually demanding and thus strain the eyes. So, no matter how engrossed you are in your current read, remember to take regular breaks to rest and relieve stress and tension in the eye muscles. An article published in the Review of Optometry also notes the role of hydration in managing dry eye symptoms. So, although reading for prolonged periods can disrupt the eye’s tear film function and thus increase the risk of dryness and irritation, staying hydrated throughout the day can help restore tear film stability and nourish the eyes. Researchers have specifically formulated the Dry Eye Drink to manage dry eyes, but even normal beverages like water and fruit juice can hydrate the eyes and keep them healthy.

By incorporating these eye-healthy habits into your reading routine, you can continue immersing yourself in a good book while also maximising the health benefits of spending time outdoors.