Forest Bathing
Image credit: Pexels - Kelly Lacey
Why you should be taking the opportunity to enjoy those autumnal walks.
We all love an autumnal walk, seeing the colours of the leaves hearing the crunch of those fallen under our feet and taking in some of that fresh crisp air. But have you ever wondered why walking in a forest or wood makes you feel so much better? Well if you look at the science behind it, it is not actually surprising. Being in nature and around trees can actually be really good for our wellbeing.
So firstly what is ‘Forest Bathing’? It involves spending some leisurely time in nature (a forest or wood) with purpose and intention. This is a very common practice in Japan where it is called ‘Shinrin-yoku’. Although forest bathing is not a well used term in western society many of us practice it without realising it. How many of you go for a walk in nature to relax, think, readdress and balance your thoughts? However, bringing your awareness to this practice could actually help you gain more from it. For the rest of you it is an opportunity for you to add this rewarding practice into your lifestyle.
‘It is natural aromatherapy and it is completely free’
Forest bathing is particular useful if you are feeling overwhelmed, anxious or even fatigued due to it’s effects on our sympathetic nervous system making it an excellent stress buster but you don’t need to be feeling this way to benefit from practicing [1-5]. Research has shown that it can have positive effects on sleep, energy levels, immune function as well as cardiovascular and metabolic health [1,3,4,6,7]. Therefore, ‘Forest Bathing’ could significantly improve both your physical and psychological wellbeing [7].
So why is it so good for us and why is autumn the perfect time to start practising?
Trees and plants let off compounds called phytoncides (essential oils) in to the atmosphere, when we take our deep breaths as we walk or hike our way through the forest we breath these in and it is has a similar effects to that of aromatherapy oils you may purchase, although it is natural aromatherapy and it is completely free [4]. Their effects have been linked to improved endocrine activity, reduced blood pressure as well as improved immune system function.
Forest bathing additionally gives the perfect opportunity to increase your physical activity. Although, you do not need to be fit or physically active to experience the benefits of forest bathing, as many of the beneficial effects have been reported in studies regardless of the level of physical activity. However, using this as an opportunity to increase your physical activity or get your steps in for the day may enhance its beneficial effects as increased physical activity has itself been linked to improved immune, cardiovascular, metabolic and psychological health [8-14].
The synergistic effects of these factors alongside increased oxygen intake and the heightened effects on all our senses is likely what makes ‘Forest Bathing’ so effective. The environmental factors will of course have seasonal, daily and regional variations and are impacted by heat, humidity and precipitation [7, 15-16]. However, phytoncides are omitted throughout the year so what better time is their to experience the forest than in its autumn beauty.
So what are you waiting for grab your boots and the dog and off you go.
Stay happy and healthy,
Chel
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Morita, E. et al., 2007. Psychological effects of forest environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction. Public health, 121(1), pp.54-63.
Park, B.J. et al., 2010. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental health and preventive medicine, 15(1), p.18.
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Yamaguchi, M. et al. The effects of exercise in forest and urban environments on sympathetic nervous activity of normal young adults. Journal of international medical research, 34(2), pp.152-159.
Kawada, T. et al., 2012. Effect of forest bathing on sleep and physical activity. Forest Medicine. Nova Science Publishers, New York.
Wen, Y. et al., 2019. Medical empirical research on forest bathing (Shinrin-yoku): a systematic review. Environmental Health and Preventive Medicine, 24(1), p.70.
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Laddu, D.R. et al., 2020. Physical activity for immunity protection: Inoculating populations with healthy living medicine in preparation for the next pandemic. Progress in cardiovascular diseases.
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Volodarets, S. et al., 2018. Phytoncide activity of woody plants under the conditions of steppe zone. Ekológia (Bratislava), 37(3), pp.219-229.
Jo, Y. et al., 2018. Analysis of phytoncide concentration and micrometeorology factors by pinus koraiensis stand density. Journal of Environmental Health Sciences, 44(3), pp.205-216.