Forest Bathing or Shinrin-Yoku

You don’t have to be a serious hiker or cross-country athlete to get the benefit of the outdoors.  Many benefits can be found of just being exposed in nature.  Forest bathing may sound odd or unheard of to most, but is a great way of reducing stress.  Much like sun-bathing, you are exposing yourself to the woods (bathing suit optional).  Forest bathing is the Japanese practice called Shinrin-Yoku.  Unlike exercise, you are not trying to burn calories doing this.  Instead, forest bathing helps you reduce your blood pressure, lower your cholesterol levels, and reduce your heart rate all by just taking a stroll in the woods.  For instance, in a three-hour session, you may only walk about a half of a mile or less. 

Forest bathing allows you to achieve mindfulness in nature.  Some call this Nature Therapy.   Whenever our attention is focused on our senses, we are being mindful.  We are feeling the grass under our feet and the breeze and sun on our skin.  We hear the leaves rustle and birds sing.  We smell the pine in the trees and the sweet scent of the flowers.  We taste the sweetness of the air on our tongues.  We see all the beauty that surrounds us.  We are not trying to accomplish anything.  We are simply just being in the moment and appreciating what is around us. 

There is actually science that backs the benefits of Shinrin-Yoku.  There is a substance in the soil that we breathe in when we walk in the woods.  It is called Mycobacterium vaccae.  It is common, harmless, and it makes us feel happier.  Evergreens like pines, cedars, and spruces produce phytoncides, which are natural oils within a plant and are part of the tree’s defense system to protect it from insects, bacteria, and fungi.  They are antibacterial compounds, and they boost the immune system.  Phytoncides are composed of terpenes like D-limonene, Alpha-pinene, Beta-Pinene, and Camphene.  Dr. Qing Li did a study on these substances and found that phytoncides significantly increased the numbers of NK cells (Natural Killer cells) and NK activity, which work to control viral infections and cancer cells.  So get on the fighting side of phytoncides.    

According to a 2014 U.N. report, fifty-four percent of the world’s population lives in urban areas.  Never in our history have more Americans lived in the city than in rural areas.  And our health is reflected in that.  Environmental Health and Preventative Medicine published a study that showed that people who spent time in the forest had lower cortisol levels, lower blood pressure, and lower pulse rates than those who walked in the city.  Studies have even proven that patients who have hospital rooms that face a park or even a tree have a quicker recovery rate than those who do not.  Healthcare professionals are beginning to recognize forest bathing as a tool to manage stress.  Some hospitals are using forest bathing as a part of their wellness services, such as the Northside Hospital Cancer Institute in Atlanta, Georgia.  The positive effects of forest bathing have been exhibited days after the sessions. 

Not only are we becoming more urban as a society, but we are also becoming more interior dwelling creatures.  Many people are now suffering from vitamin D deficiency.  Since we gain more vitamin D from sun exposure than we do food, it is important for us to get outside.  Our increased use of sunscreen has also lead to a lack of vitamin D in our bodies.  We cover our arms and legs in the colder months and slather on sunscreen in the warmer months.  That does not allow our bodies to absorb the sun’s ray and get the vitamin D that we so badly need.  Of course, I do not suggest rubbing yourselves down with Crisco and bake in the sun, although I do have a cousin that did that.  She said it made her tan quicker.  We definitely want to avoid getting skin cancer.  We need ten to twenty minutes of sun exposure per day without sunscreen to get the amount that our bodies need to convert into vitamin D. 

In the winter months especially, we see not only a decrease in vitamin D, but also an increase in Seasonal Affective Disorder, or SAD.  Some refer to this as Seasonal Depression.  It is a type of depression that is related to the changes in seasons, most often in the winter months when the temperatures are colder, there is less daylight, and there is less time outdoors.  Women are diagnosed with SAD four times more often than men.  It is believed that people with SAD may produce less vitamin D, and that may play a role in serotonin activity. 

Even if you live in the city, you can spend some time in a local park, look at a tree outside your window, or add some plants into your home.  Lucky bamboo is an easy plant to take care of, because they only require water and very little sunlight.  You can find these bamboo plants in any of your local hardware chains in their garden departments.  This plant is not only considered lucky, but it also adds moisture into the air.  Another kind of bamboo is the Bamboo Palm, which grows bigger and may require a bit more light.  It cleans the air of pollutants.  Aloe Vera is also easy to take care of, and its leaves have healing benefits such as having antibacterial and anti-inflammatory properties.  It removes formaldehyde from the air. 

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