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Science Finds That “Forest Bathing” Can Really Make Us Mentally Healthier

Science Finds That “Forest Bathing” Can Really Make Us Mentally Healthier

What is Forest Bathing?

Forests have always held a special place in the hearts and minds of people everywhere. In 1982, the Forest Agency of Japanese government initiated shinrin-yoku, a national public health program. Its objective is to encourage Japanese residents to get involved with nature and to expose their bodies and minds to the overhead tree canopy. This eco-therapy is relatively simple as the goal is to accomplish nothing. When forest bathing, there is no need to hike or run. The focus is on merely roaming about the forest, taking it all in, and breathing.

The notion that time spent in the forest results in improved physical and mental health is not new, but rather rooted in many ancient customs and traditions. Today, however, research has backed up these claims. Some of the proven benefits of forest bathing include reduced production of the stress hormone cortisol, boosted levels of happiness, and an increased ability to focus and concentrate.

The Effects Of Forest Bathing On Cortisol Levels

One Japanese study, conducted under Institutional Ethical Committee of the Forestry and Forest Products Research Institute regulations, set out to measure the effects of forest bathing on cortisol levels. Researchers gathered 280 subjects and identified 24 forests for testing. Each experiment involved groups of 12 individuals walking through and viewing either forests or urban areas.

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Cortisol measurements were taken at the research facility in the mornings before breakfast, before and after walking, and before and after viewing. The test took place over 2 days. On the first day, the group was split between urban and forest settings and on the second day, they switched locations.

Results indicated that forest exposure led to lower concentrations of cortisol, the stress hormone, as well as reduced blood pressure and heart rate.

Other Positive Psychological Effects Were Proven

Other research has indicated that forest bathing has positive psychological effects. In this study, researchers utilized the State-Trait Anxiety Inventory Scale and the Multiple Mood Scale, which measures depression, friendliness, boredom, hostility, liveliness, and well-being.

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498 volunteers participated over a span of 2 days. On the first day, they answered the surveys twice after forest exposure. The second day was a control in which participants responded to the surveys in a controlled environment.

Results concluded that, after forest bathing, hostility and depression decreased while liveliness increased. Interestingly, the findings indicated that the effect was greater on higher levels of stress. This research suggests that forest bathing can be beneficial as a stress reduction tool which may, in turn, reduce the risk of psychosocial stress-related diseases.

It Can Also Boost Your Immune System

Yet another benefit of forest bathing is that it boosts immune system functioning. Several studies have shown an increase in Natural Killer cells (NK cells) after exposure to forests and phytoncide, an essential oil derived from wood.

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NK cells produce a rapid immune reaction against viral-infected cells and work to prevent tumor formation. These cells are able to identify, attack, and kill infected cells that lack major histocompatibility complex (MHC). Without MHC, detection of infections is missed by other cells, like T lymphocytes. Researchers, who had previously shown that NK cell production remains elevated in both men and women for longer than 7 days after a weekend forest trip, conducted another study in 2010.

This time, the researchers sought to measure the effects of a 1-day trip to the forest in male immune systems. Twelve volunteers participated in the study, walking for 2 hours in a forest in the morning and afternoon. Researchers took blood and urine samples prior to the trip and for 8 days following forest exposure. The findings indicated that NK cell and anti-cancer protein activity increased after the forest bathing experience. Tests of the forest air also identified a presence of phytoncides.

Get out of the city!

Armed with this information, it’s safe to say that you deserve a trip either out of the city or to a nearby forest park this weekend. Find a walk under the trees that is easy and preferably under 3 miles. Stroll slowly, take in your surroundings, and find somewhere to sit and think for a while. Practice deep breathing and remember, the goal is simply to spend time in the forest. You’ll come away feeling refreshed, relaxed, and more energetic!

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Featured photo credit: Ersi via Pixabay via pixabay.com

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Amber Pariona

EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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