Forest Therapy
What is Nature and Forest Therapy?
Forest therapy originated in the early 1980’s when Japan took notice of the dramatic increase in high blood pressure, heart disease, auto immune diseases and cancer following its post-World War II industrialization. Studies conducted by Japanese researchers (and later others) pointed to a simple solution from nature. When plants and trees are attacked by fungus or insect infestations, they fight back by showering themselves in self-made chemical substances called phytoncides. These chemical compounds do two things. First, the phytoncides help kill fungus. Second, if an insect or other pest has invaded a tree, the phytoncides alert hungry birds that there is an abundant food source available, thereby enlisting them in the fight.
What is interesting for humans is that these chemical compounds also protect us, although they work a little differently. When we inhale phytoncides, our bodies use them to produce special white blood cells called Natural Killer (NK) cells. These cells, which are part of our immune system, are also involved when fighting viruses and tumors. Numerous studies have found that simply being in nature results in a decrease in blood pressure and stress hormones (cortisol, epinephrine and norepinephrine) along with improvements in concentration, mood, and sleep.
While the Japanese were initially focused on a passive, hang out in the forest, and “bathe” in the phytoncides (Shinrin-Yoku), some practitioners, like Amos Clifford, became interested in exploring the benefits of the relationship between us humans and the “more-than-human-world,” which most of us refer to as “nature”. Many people have come to believe that it is in developing a connection, reciprocity, and ultimately a sense of belonging, which offers the most expansive benefits of taking a little walk outside.
Why Do I Need a Guide?
Most of us who set out on a walk or hike tend to focus on the destination or want to “get some exercise.” Instead of being goal oriented, a guide helps you attend to the process of developing a relationship with nature. The guide’s sole purpose is to create a sense of “ease” along with offering suggestions of how to interact with nature so that you can develop your own unique relationship with the more-than-human-world.
Where Are the Best Places for Such a Walk?
Walks within a forest canopy are ideal for “bathing” in phytoncides. However, any place in nature where there is a flat (or gentle grade) trail wide enough for two or more people to walk side by side and where man-made noises are minimal is also enormously beneficial. Even urban walks can be a lovely, as can exploring your own backyard. As a world traveler, I am always looking for places to take people on walks.
What Level of Fitness Do I Need?
Anyone who can walk a half mile or so on a gentle incline will have no difficulty. I once told a 70 year-old friend that his mother could probably do this kind of walk. She was 88 years old and walked with a cane. The point of this kind of “little walk” is to enjoy the process. Some people who might need to rest frequently will be more comfortable if they bring a small, lightweight stool (easily obtainable from REI or similar stores).
REFERENCES:
Shinrin-Yoku literally means Forest Bathing in Japanese. The word itself was coined by the Japanese Ministry of Agriculture, Forestry and Fisheries in 1982.
Studies showing positive health benefits: Q. Li, K. Morimoto, A. Nakadai et al., “Forest Bathing Enhances Human Natural Killer Activity and Expression of Anti-cancer proteins,” International Journal of Immunopathology and Pharmacology, Vol. 20, Supplement 2, No. 2, pp. 3–8, 2007; Ochiai, H.; Ikei, H.; Song, C.; Kobayashi, M.; Takamatsu, A.; Miura, T.; Kagawa, T.; Li, Q.; Kumeda, S.; Imai, M.; Miyazaki, Y. Physiological and Psychological Effects of Forest Therapy on Middle-Aged Males with High-Normal Blood Pressure. Int. J. Environ. Res. Public Health 2015, 12, 2532-2542; M. G. Berman, E. Kross, K. M. Krpan et al., “Interacting With Nature Improves Cognition and Affect for Individuals with Depression,” Journal of Affective Disorders, Vol. 140, No. 3, pp. 300–305, 2012.
Resources
Google:
“Forest Bathing”
“Ecotherapy”
“Mindful Outdoor Experiences”
“Nature Deficit Disorder”
Books:
Your Guide to Forest Bathing, by Amos Clifford
The Nature Fix, by Florence Williams
Shinrin-Yoku, The Art and Science of Forest Bathing, by Dr. Qing Li
Forest Bathing, How Trees Can Help You Find Health and Happiness, by Dr. Qing Li
And, many more . . .
Organizations:
Association of Nature and Forest Therapy Guides & Programs (ANFT)
https://natureandforesttherapy.earth/
International Society of Nature and Forest Medicine (INFOM)
https://www.infom.org/index.html
European Forest Therapy Institute