FOREST BATHING: WALKING IN NATURE'S MEDICINE CHEST
A meaningful connection with nature comes with some surprising health benefits.
If you go down to the woods today...we all know this famous rhyme, etched in our minds since childhood. And of course, woods and forests have been in our psyche since then, but have also captured the imagination of poets and authors, who have written about the magic of trees and of primeval forests for centuries.
And somehow, we inherently know that spending time in nature is good for our health and replenishes us in ways that we don’t seem to have the words for.
Well, they do in Japan, where it’s called Shinrin-yoku, which quite literally means “Forest Bathing”, a recognised wellness activity, backed up by research that supports this national pastime[1].
And for sure, you are in for a big surprise, when you learn about all of the restorative and preventative health benefits it proclaims can be had from a mindful walk on the wild side.
What is going on down in the woods?
We can all picture a forest or woodland we know or visit often. The sense of peace, of being on your own, it all seems so calm and serene, with nothing apart from the odd animal or bird, right?
Well, from a human perspective that may indeed be correct, but if you choose to look at this ecosystem from a plant’s eye view, you can see there is something else going on.
And that, is nothing short of full-on biological warfare; we are talking aerial and ground assault with chemical agents, rapid response units, weapon dumps, land mines and complex signalling and communication networks. However, this is one war that is absolutely good for something….us!
Botanical treasure chest
Because, while this environment may be somewhat scary for plants or pests, it would seem that by simply inhaling the air within a forest, it may bring on a range of free and significant health benefits that would make Big Pharma weep (they can’t patent Mother Nature).
And right now, more than ever, there is a greater understanding and appreciation of the complex interplay between us, our natural world and our well-being. As we discuss in this blog, plants may have the ability to improve our mental and physical health, reduce stress, improve our immune response and provide long-term preventative health benefits. And you don’t even have to eat them!
Breathe your way to wellness
What’s getting inhaled that may be so beneficial to us? Well, that is down to three compounds found within the forest air which we ingest as we breathe in; there’s plant-derived essential oils, beneficial bacteria and negatively charged ions. Let’s dive right in:
Plant oils
There is a collective term for biogenic plant oils that are used as a means of defence – phytoncides, (“plant derived exterminators”). These are basically any volatile compound that may be emitted by plants, trees, soil bacteria or mycorrhizal fungi to protect themselves against herbivore pests, microbes, or insects.
It is trees, however, that are the biggest emitters of these compounds, with conifers such as pine producing some of the highest emissions. The profile or make-up of these compounds can vary according to the threat, temperature, climate, sunlight and even the time of day. A couple of hours after dawn and late afternoon are generally when they are most prevalent.
These phytoncides essentially consist of terpenes and terpenoids (an altered terpene), which are a highly diverse group of plant oils that are bio-synthesised by all trees, plants and some animals and are mostly responsible for the aroma and taste of herbs and spices and the smell of flowers in bloom.
These terpenes may afford plants with numerous properties other than acting as a phytoncide, it’s proposed they can help the plant manage UV exposure, adapt to stresses and maintain overall integrity in addition to attracting pollinators and seed spreaders.
Terpenes, weapons for war (and peace)
Analysis of pine tree terpenes has shown them to be: a-pinene, d-limonene, b-pinene, 3-carene, terpinene, humulene, camphor and isoprene (the basic carbon ring structure of terpenes and cannabinoids).[2]
If some of these names look familiar to you, that is because these are the same key mono-terpenes found in different varieties of the Cannabis plant and by inhaling these forest terpenes, they act in the same way and on the same pathways as an uplifting profile of Cannabis-derived terpenes in.
And inhalation of terpene rich fragrances has been demonstrated to trigger a series of chemical reactions across many different neural pathways that can directly impact our mood. But terpenes, do more than make you just feel good, they may come with a range of recognised therapeutic properties[3]; let’s look at two of the main “terps”:
Alpha-pinene: anti-microbial, anti-inflammatory properties, important for cell integrity and aids anxiety. Potential nootropic properties.
Limonene: abundant in plants and as much as 95% of the terpene profile in citrus fruit. Limonene is anti-bacterial and recognised as both a powerful anti-inflammatory and an excellent antioxidant on the whole body.
As inflammation and oxidative stress are implicated in many of the diseases and illnesses we experience as we age, inhaling these forest terpenes may allow us to benefit from their therapeutic and health-giving properties.[4]
Other body benefits
One reason why your lungs feel so refreshed when walking through a pine forest is because of the anti-inflammatory effects of several terpenes released into the air. But it’s not just your lungs that may benefit from inhaling the forest air; from the lungs, these compounds rapidly enter the bloodstream, resulting in numerous potential health benefits, which may include:
- Optimal levels of T-cells: critical in immunity to foreign substances.
- Reduced cortisol and adrenaline levels: classic markers for stress.
- Increased levels of dopamine: has a role in how we feel pleasure.
With this terpene exposure and reduced stress levels, your well-being gets a boost in the form of increased levels of Natural Killer (NK) cells, these are basically the foot soldiers of the immune system and have the ability to target virally infected and transformed cells for destruction.[5] Mental and physical stress will reduce your NK activity and knock your immune response sideways!
Beneficial bacteria
It’s not just plant terpenes you are ingesting when you enter a woodland, you are also immersing yourself in different strains of good bacteria that are beneficial to your microbiome. Our gut microbiota is proving to be central to our well-being, directly feeding back information to the brain, using our endocannabinoid system as a messaging system.
Our immune function also seems to be hooked in, meaning our microbiome is directly impacting our mental and physical health in ways we are only just beginning to understand.[6]
What with being stuck indoors too much, sanitising our hands constantly and disinfecting the hell out of everything, it is quite possible our microbiome could do with a top-up.
Negative air ions
That clean air smell you get at the coast, or after a storm is a result of ions in the atmosphere taking on a negative electrical charge. But plants also emit negative oxygen ions as part of their normal growth, however, little is known on how they are generated or released.
We do know that negatively charged air will have less particulate matter, allergens, pollen, mould, bacteria and viruses than positively charged (stale) air. And while research indicates that inhaling negatively charged air may have the ability to lower diastolic blood pressure, anecdotal evidence points to its ability to decrease drowsiness and increase alertness.
The terpenes and negative air ions not only benefit each individual tree or plant that they are emitted from, but along with the bacteria, they feed back into and benefit the entire ecosystem. Amazing stuff!
Our healing relationship with nature
In addition to the terpenes, good bacteria and negative ions that are ingested and absorbed, there is of course the exchange of gaseous molecules between us and trees – the carbon and oxygen that is a vital component for the production of energy in both kingdoms. Atoms and bacteria from plants, become part of our bodily make-up, while our carbon by-products form new cells in growing trees.
These are all the external inputs and benefits that you can get from simply inhaling the air within a forest or woodland. However, this is only part of the story, there are numerous other potential health benefits from spending contemplative time in a natural environment – and these are all generated from within.
Just the act of taking a long walk is enough for the body to release a cascade of chemicals that can make us feel good and generate health benefits. We know that exercise can trigger the release of your body's own cannabinoids, such as anandamide, but other neuro-transmitters such as endorphins, dopamine and serotonin may also be activated during physical activity. These messengers can help relieve pain and stress and play an important part in regulating your mood.
Reconnecting and coming to our senses
According to the principles of Shinrin-yoku, when this light exercise is taken in the multi-modal sensory setting of a rich forest, we can briefly switch off our overstimulated five senses from our busy lifestyles.[7] The monotony of constant visual stimulation, the layers of noise, the polluted, stale air of our towns and cities, while we surround ourselves with square and synthetic objects.
And by being present, or mindful, while fully “bathing” your five senses in a natural environment, all this quickly changes as the shapes and soothing colours of nature let you unplug at the mains. Think of it as a moving meditation.
Straight lines give way to the soft patterns that provide neutral visual stimuli, allowing the eyes to stop scanning, and the brain a break from its constant input. The aroma-therapy of natural plant oils enhances our mood and well-being via their inhalation. While noises become soft and minimal, providing respite from the stress of over stimulation. The natural materials of a forest; the wood, the leaves and the soil provide a pleasurable, tactile experience that complements exposure to the elements.
Grab your boots
If ever there was a time to get out of the home, re-connect with nature and reclaim our sanity, it is now. And regular, long strolls in a nearby forest or woodland may just be the perfect antidote to stressful lives. So, if you are looking to improve mental health, physical well-being, boost your immune system and set yourself up for some life in your years ahead, then “Forest Bathing” may be just the thing to immerse yourself in.
The effects are profound and easily achieved, no need for fancy-shmancy health products here. Mother Nature is the best formulator and it’s all there for the taking, right under our very noses.
Check out our terpene rich, botanical formulas
At NECTR, we love terpenes and if you are looking to top up yours, our botanical CBD vape oil and CBD vape pen are not only high in CBD, CBG, or a balance of the two, but each of our signature profiles has been expertly crafted with an effective blend of real Cannabis terpenes and splash of fruit and botanical extracts.
References
[1] Hansen M et al - Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review, International Journal of Environmental Research and Public Health (2017)
[2] Antonelli M - Forest Volatile Organic Compounds and Their Effects on Human Health: A State-of-the-Art Review, International Journal of Environmental Research and Public Health (2020)
[3] Kiecolt-Glasera J et al - Olfactory Influences on Mood and Autonomic, Endocrine, and Immune Function, Psychoneuroendocrinology. Author manuscript (2008)
[4] Kyoung Sang Cho et al - Terpenes from Forests and Human Health, Official Journal of Korean Society of Toxicology (2017)
[5] Qing Li et al – Effect of Phytoncides from Forest Environments on Immune Function, Dept of Hygiene & Public Health, Japan (2012)
[6] Russo E - CBD, The Entourage Effect & the Microbiome, Project CBD interview (2019)
[7] Franco L - A Review of the Benefits of Nature Experiences: More Than Meets the Eye, International Journal of Environmental Research and Public Health (2017).