Forest Bathing - Nature as medicine
Long before I heard the term forest bathing and knew that spending time amongst trees had such a beneficial impact on health, (so much so that it could be prescribed as a therapy) I had always instinctively felt drawn to nature.
A part of me innately understood that engaging with nature was vital for my wellbeing; that time spent amongst the trees helped me to rejuvenate and heal.
On those days when something just felt off, when I was restless, groggy, stressed or overwhelmed; the days when I had so little time that leaving my desk for a walk felt like a luxury I simply couldn't afford, I would begrudgingly take my dogs for a walk. Despite often dragging myself to the woods, especially in the winter, I always felt so much better for it, returning to my work with a renewed sense of inspiration.
I have often felt that something inside of me comes alive in the presence of nature, in particular amongst trees.
Who doesn't wonder at the sheer magic and beauty that a forest conjures.
It is an immersion of all the senses; alive with the sounds of nature, the birds singing, the wind rustling through the trees, the crunch of the forest floor underfoot. The sunlight as it plays and dances through the leaves. The smell of the damp earth and the fresh, clear air, feels such a welcome comfort from the concrete jungles that most of us now inhabit.
These days we are so disconnected from nature, often spending most of our time in urban areas. Add to this information and sensory overload from technology, social media, and sitting in an office with artificial light and air most of our waking hours; it's no wonder that most of us are sick, depressed, anxious and feel overwhelmed with the pressures of life.
We have such little contact with the earth, even when we walk in green spaces amongst the city and skyscrapers, we miss the opportunity to truly engage and connect with nature and our bodies bear the burden of this.
I came across Dr Qing Li's book - The Art and Science of Forest Bathing and was excited to learn that there was a wealth of scientific research on the health benefits of forest bathing, and that there was so much more to this practice than simply stress relief. Dr Qing Li is a Japanese researcher, specialising in forest bathing and has dedicated his life to the art and science of shinrin-yoku.
Lowers blood pressure
Accelerates your recovery from illness
Lowers stress
Improves cardiovascular and metabolic health
Helps you to lose weight
Lowers blood-sugar levels
Improves concentration and memory
Lifts depression
Increases anti-cancer protein production
Improves pain thresholds
Improves energy
Increases ability to focus, even in children with ADHD
Boosts the immune system with an increase in natural killer (NK) cells
Improves sleep and creativity
So what is Forest Bathing?
Shinrin-yoku or forest bathing is a practice that originates from Japan.
Shinrin-yoku simply translates to, 'taking in the forest atmosphere,' or 'taking in the forest through our senses'.
The key to gaining the myriad of benefits from this practice, lies in the name. If we can be fully present and immerse all of our senses in the beauty that surrounds us, we can facilitate true wellbeing.
Spending time in a forest can help to reduce anxiety and boost the immune system, but forest bathing is a therapy that goes far beyond the initial benefits and becomes a truly immersive experience thats beneficial effects can have a profound, longterm impact on our health.
How do I get started?
The key to unlocking the power of nature is in presence. Let yourself be immersed completely and all your senses to be stimulated. Allow your ears, eyes, nose, mouth, hands and feet to communicate with nature.
Listen to the sounds of the forest
Watch the sunlight and the shadows playing amongst the branches and leaves.
Touch the earth and the bark of trees.
Smell the forest air, take deeper, conscious breaths with the intent of absorbing the natural fragrance of the forest.
Take off your shoes and walk barefoot, let your imagination and sense of wonder lead the way.
Turn off your phone and avoid any distractions, aim to be fully present
Focus on your breathing and taking in the scent of nature
Immerse all of your senses
Interact with plants touch the trees, smell the flowers
Leave behind an itinerary, agenda or expectations
"When you touch the ground with your bare feet, your body receives a dose of powerful healing electrons."
- Dr Qing Li -
More benefits of Forest Bathing
Japan and South Korea have established a strong body of scientific research on the health benefits of forest bathing. We can see from looking at this literature that most of us are experiencing a 'nature deficit disorder' due to our current lifestyles.
With more people living and working in cities, surrounded by and often addicted to their innumerable electronic devices, not to mention the smog and elevated pollution levels, it is not surprising that many of us are experiencing a nature deficit. When we look at the benefits of spending time in nature and the way our bodies are designed to thrive in natural environments, we can see why this is so concerning.
According to the JRC's, National Atlas of The Human Planet 2019 - as of 2015, more than three quarters (76%) of the worlds population now live in urban areas.
Urban centres have almost doubled in number (from more than 6,900 in 1975 to more than 13,100 in 2015) and their population size has also grown.
Over the same period, the number of countries with more than 90% of their population in urban areas doubled from 16 to 32.
Trees are often referred to as the lungs of the earth, due to their ability to draw in carbon monoxide from the atmosphere and recycle it into oxygen. Not only do forests contain higher levels of oxygenated air but they are also filled with phytoncides.
Phytoncides are the natural oils contained within a plant and form part of the tree’s defence system as they contain antibacterial and anti-fungal qualities. These compounds are released to protect them from bacteria, insects and fungi; they also form part of the communication pathway between trees and enable them to communicate with one another.
Phytoncides, such as α-pinene, 1,8-cineole, d-limonene, and essential oils extracted from trees including Japanese cedar and Chamaecyparis obtuse found in forests in Japan, affect human endocrine and immune systems, based on the measurement of urinary cortisol and dopamine levels.
Immune health and Cancer
Dr Qing Li conducted a study whereby participants where taken on a 2-3 day trip to a forest area; NK levels (natural killer cells) were measured in the blood before and after exposure to nature, and as a control measure tourists were also tested when visiting a city environment.
The increased NK cell activity that was recorded lasted for more than 30 days after the trip, suggesting that a forest bathing trip once a month would enable individuals to maintain a higher level of NK cell activity. NK cells have anti tumour activity and work to kill virus-infected cells.
Phytoncides and certain terpenes exhibit anti-tumor efficacy and significant immunomodulatory action. Because NK cells can kill tumor cells by releasing anti-cancer proteins, such as perforin, GRN, and GrA/B, and forest bathing trips increase NK activity and the intracellular level of anti-cancer proteins, the above findings suggest that forest bathing trips may have a preventive effect on cancer generation and development.
ADHD
The part of the brain affected by attention fatigue (right prefrontal cortex) is also involved in Attention-Deficit/Hyperactivity Disorder (ADHD). Studies show that children who spend time in natural outdoor environments have a reduction in attention fatigue and children diagnosed with ADHD show a reduction in related symptoms.
Recovery from Surgery and Illness
Nature can have a powerful impact on our recovery from illness. The most well-known study by Roger Ulrich, an architect specialising in healthcare building design, showed that having a natural view from a window reduced illness time when compared to an urban view.
Research showed that patients with natural or green views experienced shorter postoperative stays, took fewer painkillers, and had slightly fewer post-surgical complications compared to those who had no view or a view of concrete or urban surroundings.
I’m in! Where can I do it?
Despite being able to practice forest bathing anywhere where there are trees or green spaces, here are some sites of particular interest in the U.K. and some further information about forest bathing. You can even take forest bathing tours or train to become a forest bathing guide.
https://www.forestholidays.co.uk/activities/forest-bathing/
https://www.natureandforesttherapy.org/
https://www.nationaltrust.org.uk/lists/a-beginners-guide-to-forest-bathing
https://www.rspb.org.uk/get-involved/activities/birdwatch/birdwatch-extra/forest-bathing-wellbeing/
