Wellness in summer holidays: forest bathing and its benefits
Summer holidays: a time to recover from the hectic pace of work and the many tasks of everyday life. Long days in which to dedicate more space to ourselves and our well-being with leisure activities, perhaps taking advantage of nature, a desire very much felt, especially by those who live in the city.
Although Pliny the Elder already supported the idea that walking in the woods is a healthy activity, forest bathing is a relatively recent health practice; a newly published review has shown that forest bathing improves mental and physical health, as well as the quality of sleep, reduces blood pressure, and boosts immunity; it can also considerably alleviate the symptoms of anxiety and depression, lowering endogenous cortisol levels and reducing the activity of the sympathetic system.
The benefits of the forest for our health
Nowadays, about half of the global population lives in metropolitan areas; although the technological, scientific, and medical progress of the last two centuries has provided undeniable benefits, it has, however, profoundly transformed our habitat, with the result that our lives now take place mainly indoors. Re-establishing balanced contact with nature has therefore become a growing need, which on the one hand has led to the valorization of cities’ green areas, such as parks and gardens, and on the other is producing an ever-growing trend towards outdoor activities.
The study therefore took into consideration, in addition to forest bathing, also other activities that can be carried out safely in the forest; from the more static ones, also suitable for people with mobility issues, such as meditation, yoga, mindfulness, up to hiking and climbing, which require training and greater physical effort: all were found to be able to reduce stress and promote mental and physical well-being. Walking in the forest has been scientifically proven to reduce cortisol and adrenaline levels compared to walking in an urban environment. In addition, the practice of these activities in the forests adds the advantage of involving all the senses in the experience: contemplating the beauty of the landscape, listening to the sounds of nature and water, breathing the scent of trees, experiencing the roughness of a bark or the velvety softness of certain mosses, increase the feeling of well-being and closeness to nature and improves emotional well-being.
Shinrin-yoku: what does it mean?
Shinrin-yoku, literally "forest bathing", is a Japanese discipline that promotes relaxation through immersion in nature, with sensory involvement. The term was coined in 1982 by the then Minister of Agriculture, Forestry and Fisheries in response to the growing urbanization and technological-industrial development of the country, to promote, on the one hand, a beneficial reconnection with nature and, on the other, foster its protection. As early as the 1980s, there was an increase in stress-related illnesses in response to lifestyle changes.
Shinrin-yoku is not a simple walk in the forest, which leaves the mind free to follow one's thoughts (including negative ones), but aims to transmit, through the help of a guide, feelings of well-being based on a deep connection with nature. A mindfulness technique, therefore, which allows you to distance yourself from routine and focus on the present moment, through a sensory experience, in a natural environment. Since it was introduced, scientific evidence on the benefits of this practice has been consolidated.
The scientific ground of the benefits
Many studies have shown that forest bathing can lower the level of cortisol; the normalization action on cortisol and the balancing of the sympathetic and parasympathetic systems, in turn, have a positive action on the heartbeat and blood pressure, as well as on the immune system. A small study has shown that forest bathing increases the activity of certain immune system cell lines (NK cells) and helps the expression of anti-cancer proteins.
Another field of scientific research has investigated the relationship between the observed benefits on physical and mental health and the concentration of some volatile compounds released by plants, establishing that the benefits are not only psychological but also organic. As early as 1928, a Soviet biochemist had observed that plants emit into the atmosphere some odorous substances to ward off predators and defend themselves from microorganisms; Boris P. Tokin – this is the name of the scientist – called these molecules “phytoncides”, from the Greek φυτόν "plant" and the Latin caedere "to kill". Today we prefer to focus on volatile organic compounds (VOCs), mainly terpenoids; approximately 1,000 different VOCs, released by flowers, vegetative parts, or tree roots, are known.
It is well established that inhaling VOCs, such as limonene and pinene, can have antioxidant and anti-inflammatory effects on the airways, and the absorption of certain terpenes can improve brain function, decreasing mental fatigue, inducing relaxation, improving cognitive performance and mood. A study conducted in 2012 in the beech forest of the Oasi Zegna (Alta Val Sessera, Piedmont) showed that the foliage of these trees releases volatile substances (monoterpenes) capable of bringing benefits to the body and boosting the immune system.
Other research has focused on the seasonality of VOCs: results attest that the content of VOCs is higher during the vegetative season of trees, decreasing in winter; therefore, practicing forest bathing in spring, summer, and autumn is likely to yield better benefits than in winter.
In addition to forest bathing...
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