Spending Time in Nature Improves Mental and Physical Health

The negative effects don’t end with mental health, though.

“Stress can induce almost all non-communicable diseases, such as cancers, hypertension, depression, cardiovascular diseases, stroke, gastric ulcer, obesity, alcoholism, panic disorder, eating disorder (3).

Therefore, the health management of workers, especially in relation to stress-related diseases, has become a major social issue and an effective new method for prevention of diseases is needed.”

– From ‘Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention —the Establishment of “Forest Medicine”‘ (2).

Chronic stress is making society sick and depressed.

But luckily, you can take the matter into your own hands.

Doing something as basic as spending more time in nature can offset the harmful effects of technostress and increase your chances of achieving optimal health.

Based on scientific research, Forest Bathing has many potential physical and mental health benefits. This includes:

• Improved immune function and anti-cancer properties.

Trees release chemicals called ‘phytoncides’, which act on your Natural Killer (NK) cells – white blood cells that destroy infected and diseased cells, like cancer cells – and increase the number of NK cells in the body (4).

• Calming effect on the nervous system.

Spending time in nature lowers sympathetic activity related to the ‘fight or flight’ state and increases parasympathetic activity. This brings you back into what’s called ‘rest and digest’, a state more related to relaxation and healing.

By the way. Have you read our full Stress Management deep dive yet?

• Decreased stress hormones.

Shinrin Yoku has been shown to lower Cortisol levels, as have the abovementioned phytoncides. Lower Cortisol levels, in turn, lead to decreased blood pressure and heart rate.

• Increased Serotonin levels.

Feeling more relaxed doesn’t just depend on your Cortisol levels, though. Forest Bathing may also increase a neurotransmitter called Serotonin – a chemical in your brain that helps you feel happy and calm.

And the list of benefits goes on…

Ever thought getting out in nature would be THAT good for you?

We evolved in and with nature. We NEED it.

Fresh air, movement, stillness, sunlight, beautiful landscapes, wildlife, the sounds and smell of nature…

Yet we’ve distanced ourselves from it since officially becoming an urban species back in 2000.

So, let’s return to our roots and spend more time outside in nature.

Now, the point of Forest Bathing – Shinrin Yoku – is to slow down, be one with nature, and appreciate it through all five senses. It’s not exercise like running, hiking, etc., but more of a parasympathetic activity – which means it calms down your nervous system, bringing you into ‘Rest and Digest’.

So, to get most of the benefits you learned about, you’ll want to make a point of slowing down.

That’s not to say you shouldn’t get active outside, though! It’s not either-or. You can both get your run/jog/hike in (use your fitness!) and spend time slowing down.

Tips for practicing Shinrin Yoku (Forest Bathing):

1. 1. Pick a spot in your area with a lot of green. If you’re lucky enough to live by a forest, mountains, or even the ocean, those are great options! And even if you live in a city, you can still get the stress-lowering benefits by visiting a park! Studies that compared walking in a city environment with walking in ‘green zones’ like parks still found a difference in favor of walking in parks (5).
      
      
      
   2. Slow down and be mindful. Be present, create stillness, appreciate your environment, and allow yourself time to sit with your thoughts.
      
      
      
   3. This goes without saying, but let’s keep that phone away as much as possible. Of course, you can listen to music, podcasts, or audiobooks. But there’s something to just sitting with nature’s sounds (and smells).
      
      
      
   4. Got some extra time? This could be a great time to read a book, journal, or meditate (the Headspace app has some great walking meditations by the way – not affiliated).
      
      
      
   5. One of the best things about your health Odyssey is that you can put it forward by inspiring your partner, friends, and family members! Do you know someone who could use a break? Bring them along!