fitbody
es in individuals walking in the woods compared with city walkers. Early results were published in the Interna- tional Journal of Immunopathology and Pharmacology, European Journal of Applied Physiology and Journal of Biological Regulators and Homeostatic Agents. Forest walkers showed:
n Lower concentrations of salivary cortisol, known as the stress hormone
n Lower blood pressure and heart rate n Reduction of adrenaline and noradrenalin, also stress-related hormones
n Increase in immunity-boosting natu- ral killer (NK) cell activity, and the numbers of NK cells and anti-cancer proteins known to combat cancer
FOREST BATHING “N
The Healing Power of a Walk in the Woods by Maggie Spilner
ature doesn’t bang any drums when she bursts forth into flowers, nor
play any dirges when the trees let go of their leaves in the fall. But when we approach her in the right spirit, she has many secrets to share. If you haven’t heard nature whispering to you lately, now is a good time to give her the opportunity.”
~ Osho, in Osho Zen Taro: the Transcendental Game of Zen
As we all innately know, spend- ing time in nature is good for our body,
mind and spirit. It’s why we’re attracted to green places, flowers, lakes, fresh air and sunshine. Taking a nature walk—af- fording plenty of fresh air and exercise in a quiet setting—has traditionally been prescribed for good health. That raises a question: How much natural healing are we sacrificing when we spend most of our days indoors? In Japan, a group of medical re-
searchers and government-affiliated for- est organizations support the creation of forest therapy centers, where people en- joy the trails and guided walks and also receive free medical checkups under the trees. Since 1984, they have been studying the health benefits of walking in the woods, termed shinrin-yoku, or forest bathing. There are now more than 30 such officially desig- nated sites.
In related stud- ies, scientists from Japan’s Nippon Medical School and Chiba Univer- sity tracked positive physiological chang-
24 South Jersey
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Newest Findings The researchers theorized that organic compounds called phytoncides, pro- duced by trees and other plants as a pro- tection from disease, insects and fungus, were also producing beneficial natural killer cells in people in the forests. In a study that exposed participants to phyt- oncides via aromatic oils fed through a humidifier in a hotel room, the research- ers found similar increases in NK levels. A 2011 study by Nippon Medi-
cal School’s department of hygiene and public health showed that the resulting increase in NK cells lasted for 30 days. They concluded that a monthly walk in the woods could help people maintain a higher level of protective NK activity and perhaps even have a preventive effect on cancer generation and progression. Qing Li, Ph.D., the assistant pro- fessor leading several of these studies, suggests that dense forest areas are more effective at boosting immunity than city parks and gardens. He also reports that phytoncide concentra- tions increase during summer grow- ing seasons and decrease during the winter, although they are still present in tree trunks even when the trees are deciduous.
Li further suggests that walks in
the woods should be conducted at a leisurely pace. For stress reduction, he suggests four hours of walking, cov- ering a generous 3 miles, or 2 hours walking about 1.5 miles. For cancer- protecting effects, he suggests regularly spending three days and two nights in a
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