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If You Find Urban Life Stressful, Study Says You Should Try Bathing In The Forest

If You Find Urban Life Stressful, Study Says You Should Try Bathing In The Forest

Feeling overwhelmed or a bit stressed lately? Good news! There is a new type of therapy (technically not new — it’s been used in Japan for years) sweeping the globe that provides free and all-natural stress relief. It’s called Forest Therapy.

Wait!

Before you close this article, understand that this is a real, scientifically based and researched method that is gaining popularity in therapeutic circles. Yoshifumi Miyazaki, Japan’s leading scholar on forest medicine and director of the Center for Environment Health and Field Sciences at Chiba University, has been conducting physiological experiments to examine whether forests can make people feel at ease. He has concluded that what conventional wisdom knew all along was accurate. The forest, through its aromas, sounds of babbling brooks and creatures stirring, coupled with the feeling of sunshine through forest leaves, can have a soothing effect on the human body.

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The Association of Nature and Forrest Therapy defines forest therapy as:

“…a research-based framework for supporting healing and wellness through immersion in forests and other natural environments. In Japan it is called shinrin yoku, which translates to “taking in the forest atmosphere” or “forest bathing.” Studies have demonstrated a wide array of health benefits, especially in the cardiovascular and immune systems, and for stabilizing and improving mood and cognition.”

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Forest bathing I: https://pixabay.com/en/road-forest-trees-tree-trip-21205/

    Forest bathing provides natural stress relief

    Japanese research shows there are physiological impacts of spending time in the woods. Research findings indicate that it does have measurable health benefits, such as:

    • Boosted immune system functioning, with an increase in the count of the body’s Natural Killer (NK) cells
    • Reduced blood pressure
    • Reduced stress
    • Improved mood
    • Increased ability to focus, even in children with ADHD
    • Accelerated recovery from surgery or illness
    • Increased energy levels
    • Improved sleep

    How it works

    Practicing shinrin yoku is very simple. You go to a forest or heavily wooded area and walk slowly and calmly. Breathe deeply. Allow your senses to become open and engaged. Pretty soon, you will begin to experience the calming, rejuvenating, and restorative benefits of bathing in the forest.

    That’s it.

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    Now, I am sure to some this sounds like a tree-hugging, Eastern religious pseudoscience. However, there is a growing body of evidence that supports the theory that spending time in wooded areas really does have tangible effects on our bodies by boosting energy, combatting depression and anxiety, and providing natural stress relief.

    And if you really think about it, research aside, it actually makes sense. Consider the surroundings of a peacefully wooded area. Crisp clean air fills your nostrils, providing your body with clean oxygen. While breathing in the fresh air, you are also getting a healthy dose of natural aroma therapy.

    Aromatherapy is a type of alternative medicine that uses essential oils and other aromatic plant compounds aimed at improving a person’s mental state and mood. Medical News Today describes the science behind aromatherapy as:

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    “… the inhalation of essential oils stimulates the part of the brain connected to smell — the olfactory system; a signal is sent to the limbic system of the brain that controls emotions and retrieves learned memories. This causes chemicals to be released which make the person feel relaxed, calm, or even stimulated.”

    The difference between forest bathing and other outdoor activities

    Forest bathing is different from other activities people associate with the forest such as hiking, jogging, biking, or fishing in that it is a contemplative exercise rather than an active one. Other forest activities can actually raise stress levels, elevating your heart rate and blood pressure. This process slows down all of the body’s systems, allows the mind to relax, and purposefully engages all of the senses. With other activities, the woods merely serve as a backdrop and the main activities take center stage.

    The Association of Nature and Forest Therapy is just one organization of many that is providing therapeutic services to individuals, groups, and organizations by arranging guided tours by trained and certified forest therapy guides. These services and tours are perfect for those interested in reaping the benefits of all-natural stress relief but are unsure how to get started.

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    Denise Hill

    Speech Writer/Senior Editor

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    12 Best Brain Foods that Improve Memory

    12 Best Brain Foods that Improve Memory

    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

    Here are 12 best brain foods that improve memory:

    1. Nuts

    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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    2. Blueberries

    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

    3. Tomatoes

    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

    4. Broccoli

    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

    5. Foods Rich in Essential Fatty Acids

    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

    The body does not naturally produce essential fatty acids so we must get them in our diet.

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    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

    6. Soy

    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

    7. Dark chocolate

    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

    Take a look at this article if you want to know more benefits of dark chocolate:

    15 Surprising and Science-Backed Health Effects of Dark Chocolate

    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

    9. Foods Rich in Zinc

    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

    10. Gingko biloba

    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

    11. Green and black tea

    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

    Find out more about green tea here:

    11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

    12. Sage and Rosemary

    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

    Try to enjoy these savory herbs in your favorite dishes.

    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

    Featured photo credit: Pexels via pexels.com

    Reference

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