Healing the Mind and Body by Recreating the Effective Elements of African Savannah Life

Abstract：the real problem is not that we lack the means to live a high-quality life—but that we are constantly seduced by the low-quality lifestyle: fast food, passive entertainment, digital overload, and social isolation.By rediscovering the effective elements of savannah life, we don’t need to return to the wild. We can create a life rhythm that resonates with what our brain has evolved to expect.Reconnecting with what it means to live as a human—simply, socially, physically, and purposefully—might just be the best form of therapy for the modern world.

It’s widely believed that the human brain evolved for life on the African savannah. Over hundreds of thousands of years, our brains adapted to a world of small communities, natural environments, intermittent challenges, and simple, direct human interaction. In contrast, modern urban life is fast-paced, stressful, socially complex, physically stagnant, and saturated with information. As a result, our brains often feel overwhelmed, giving rise to anxiety, depression, sleep disorders, and other mental health issues.

So, can we heal by simulating life on the African savannah?

The answer is yes—but the key is not to literally recreate the savannah, but to extract its effective elements. If we threw a group of modern people into the actual savannah, they would struggle to survive—we’ve long lost the skills of hunting and foraging. But if we can identify and replicate the beneficial ingredients of savannah life, we can thrive without ever leaving the city.

What, then, are these effective elements of savannah life that promote mental and physical well-being? Numerous studies point to the following:

1. Eat “real food”

“Real food” means minimally processed, whole foods—fresh vegetables and fruits, whole grains, nuts, and moderate amounts of meat and fish. There were no supermarkets or sugary snacks on the savannah. Our digestive systems aren’t built to handle modern industrial food products, and chronic consumption leads to metabolic disorders, obesity, and inflammation.

People in the past also didn’t eat every day. Occasional “intermittent hunger”—now popular as intermittent fasting—has been shown to activate the body’s self-repair systems, improve insulin sensitivity, and slow aging.

2. Diverse and intermittent physical activity

Survival on the savannah required walking long distances, sometimes running, climbing trees, lifting heavy objects, or exerting short bursts of energy. This natural movement pattern closely resembles modern high-intensity interval training (HIIT).

Unlike today's sedentary lifestyle punctuated by extreme workouts, studies show that daily moderate, varied physical activity is far healthier than occasional intense exercise. Even simple activities like walking 10,000 steps a day, using stairs, or doing household chores make a big difference.

3. Close, altruistic social interaction

People in savannah communities lived in small groups with frequent, face-to-face contact, physical closeness, and deep interdependence. These strong social bonds provided a sense of safety—a critical source of psychological stability.

Today, many of us are physically surrounded by others but emotionally disconnected. Digital interaction cannot replace the benefits of genuine social connection. Even short, positive social exchanges—like chatting with a neighbor or helping someone with a bag—have been shown to boost mood and strengthen feelings of belonging.

4. Daily contact with nature

Savannah life unfolded entirely within nature—sunlight, greenery, and earthy smells were a daily reality. These natural elements have a calming, restorative effect on our nervous systems.

Modern studies confirm that spending time in nature, even briefly, reduces cortisol levels and improves mood. “Forest bathing” (Shinrin-yoku), a practice originating in Japan, is now a well-established therapeutic method for anxiety and depression.

5. Short-term, meaningful stressors

Savannah life wasn’t stress-free. But the stress people faced—like hunting or escaping predators—was short-lived and goal-oriented. Once the challenge was over, the stress disappeared.

Today’s stress is different: chronic, vague, and seemingly inescapable—like job performance anxiety, mortgage pressure, or strained relationships. This type of stress wears us down.

Instead, we can simulate short-term, purposeful challenges—such as hiking a mountain, completing a small creative project, or participating in a public speaking event. These focused stressors actually boost vitality and resilience.

6. High-quality sleep

People on the savannah rose with the sun and slept after nightfall. There were no screens, artificial lighting, or late-night deadlines. Today, our sleep is disrupted by constant screen exposure and digital stimulation, which suppress melatonin and delay sleep.

To improve sleep, we need a regular sleep schedule, reduced screen time before bed, and a dark, quiet bedroom. Restorative sleep is one of the most powerful medicines for both mind and body

7. A sense of meaningful work

Savannah people didn’t worry about performance reviews, but their labor was directly tied to the survival of their family and community. That sense of meaning is crucial to human fulfillment.

Studies show that people who believe their work is meaningless are more prone to depression and burnout, even if their income is high. Connecting our work to personal values or broader social impact helps restore motivation and psychological well-being.