Six Scientifically Proven Ways a 30-Minute Walk In The Forest Will Improve Your Health

American Lady butterfly against a cloud-filled sky (Wikipedia)

by Ted Ballantine, Lifehack: http://www.lifehack.org/376942/six-scientifically-proven-ways-30-minute-walk-the-forest-will-improve-your-health

 

There is something inherently magical about a walk through the forest. Just imagine the trees towering around you, sunlight peeking through the tops, the texture, and crackle of the uneven ground beneath your feet. You can almost feel the magic now. We all know that getting out into nature is good for the soul, but did you know that a walk in the forest can have a tangible and positive effect on your health?

 

The Secret the Japanese Have Known For Years

 

Nature-based therapy is nothing new, at least in the East. Developed by Japanese scientists in the 1980s, Shinrin-Yoku (literally translated as “forest-bathing”) is a critical part of the Japanese health and wellness system. Take it from Dr. Won Sop Shin, Minister of the Korea Forest Service, who stated in October 2015 that, “A study showed that a 30-minute forest trek decreased negative feelings such as stress, depression, anger, fatigue, anxiety, and confusion, and improved cognitive skills.” So, take some time out of your usual routine and find some trees! If you’re still not convinced, here are six real health benefits a walk in the forest can have.

 

Reduces Cortisol Levels 

 

Cortisol is our body’s stress hormone, designed to kick in when we need to fight or flight for our survival. High levels of this hormone can weaken our immune systems, change our metabolism, as well as make us feel tired, stressed, and weak. It is an important hormone to keep in balance. However, keeping that balance isn’t easy in our fast-paced, high-stress lives. That’s where a walk in the forest can help. One study, conducted in two dozen forests across Japan with nearly 500 participants, concluded that a walk in the forest significantly decreased levels of cortisol. The hormone’s levels dropped nearly 16 percent more than when the same person walked in an urban environment. Additionally, the participants’ blood pressure showed improvement after spending just 15 minutes in the forest.

 

Lowers Blood Sugar

 

Studies have shown that forest therapy effectively decreases blood-glucose levels in diabetic patients. In a 1998 study, patients were given blood-glucose tests before walking in the forest, and were tested afterward to measure any changes. The forest environment itself can cause “changes in hormonal secretion and autonomic nervous functions” that can help lower blood sugars, as well as the added physical exercise from walking. However, it is the combination of walking in the forest where patients saw the most improvement.

 

Improves Concentration and Brain Function

 

Forest walking is a natural mood enhancer, but it can also help our brains function better and can even improve concentration. A research team from Chiba University collected data from two large groups of adults: 500 who took part in forest therapy, and 500 who didn’t. In a study published in 2013, researchers confirmed that “spending time within a forest can reduce psychological stress, depressive symptoms, and hostility, while at the same time improving sleep and increasing both vigor and a feeling of liveliness.”

 

Improves Mood

 

We’ve always known that fresh air, exercise, and getting out in nature can improve our mood, but there is real evidence that forest walking can actually decrease clinical depression, and help patients with alcoholism.

Dr. Shin says, “Forests can improve psychological stability in patients with depression and alcoholism. Scores on the Beck Depression Inventory decreased among patients with depression and scores on a self-esteem measure increased among individuals with alcohol use disorder, after participating in a forest healing program.”

Fights Off Allergy Symptoms

Tom Ogren, author of The Allergy Fighting Garden, says most allergy sufferers don’t have to worry too much when they are truly in nature. He says, “In nature, things are much more in balance, certainly the trees and shrubs are in a gender balance, and there is usually around one female tree for every male tree in the wild. This horticultural balance keeps the air cleaner, is better for everyone, especially anyone with allergies or asthma.” For those with allergies, a walk in the forest can actually boost your own immunity and improve your allergic reactions as you get more exposure to nature. Dr. Shin says, “Patients with pediatric asthma or atopic dermatitis obtained relief from their symptoms after undergoing a forest healing program.” If you’re looking for respite from allergies, stop leafing through pages of air purifier reviews, and just get outside!

Helps Your Body Fight Cancer Cells

Just the scent of trees can assist your body in fighting cancer cells, according to a 2009 study. One of the biggest benefits of forest-bathing comes from a compound called phytoncide, which is derived from trees and plants and is breathed in by humans during forest therapy. It is this phytoncide exposure that helps our bodies, explains Dr. Shin, by increasing our levels of a particular brand of disease-fighting white blood cells. “The forest environment can boost the immune system by increasing the number of natural killer cells, which may facilitate recovery from cancer. Actually, the forest healing program was found to facilitate the recovery of breast cancer patients.”

Conclusion

Our bodies were meant to live in nature, and it is nature itself that is our healer. Step away from the screen and make it a date: you and the forest. Your mind, body, and soul will thank you for it.

The Mindful Media Diet: How to Consciously Consume the News

How do we consume media? Credit: Positive News/Freepik

by Matt Hersh, Open Democracy: https://www.opendemocracy.net/transformation/matt-hersh/mindful-media-diet-how-to-consciously-consume-news

Understanding how we digest the news gives us the power to stop being passive media consumers and benefit our well-being.

“Do we have to watch the knife and gun report again?” my wife and I would lament to each other every night early in our marriage.

We eventually decided to stop watching the evening news, feeling relentlessly inundated with shocking images and sickening stories of greed, hatred, trauma and callous acts of inhumanity.

It’s not that natural disasters don’t exist or that there isn’t plenty of hard-hearted behaviour in this world. And a newscast might indeed include something positive. But it would typically be fleeting and overshadowed by darker and more fear-mongering stories. These stories were sure to grab a hold of your amygdala, the fear centre of the brain, and not easily let go.

As we watched night after night, we unwittingly and fairly mindlessly (at first) became products of a news media that portrayed our world as severely broken with no hope or sun behind the dark clouds. Why was the news affecting us so much? Why did we choose to turn away from most news sources? How we consume and digest our news media are two vital factors to consider that can help answer these questions. Fortunately, they are also two such factors that we have more personal control over.

News media consumption

We can think about how we get our news as akin to how we consume our food. Consumption is basically all about the patterns and frequencies with which we take in something external to us - like saturated fat, sugar or vegetables.

So when we ask about how often an individual or a particular demographic tunes in to watch the nightly TV news or checks out a news article on a smart phone news app, we are seeking relatively quantifiable data about news media consumption. For example, the vast majority of American college students are constantly on their phones wherever they go, and the vast majority actively seek out “breaking news” much more than “sports news” or “local news”.

And because smart phones are a veritable extension of the arms of most college students (and most other demographics for that matter), students are more or less consuming their (breaking) news on autopilot - simply because it’s there (remember the last time you finished off that bag of crisps just because they were already open and on the table in front of you?).

News media digestion

If news media consumption is all about patterns and frequencies of taking in different types of news, then digestion can be thought of as the process of how the media actually feels when it “goes down,” how it gets absorbed into our psyches, and how it affects us emotionally and socially over the short and long term. Our past experiences, personalities, sensitivities, proclivities, relationships and cultural climate all influence the digestive process.

Think about food again for a moment: if you constantly eat foods high in sugar, you will most likely feel the physical, emotional and mental effects of such a consumption pattern. And if your spouse snacks on sugary treats throughout the day, you may follow suit more or less mindlessly as is often the case with food consumption patterns in families.

News media digestion is really no different. If you surround yourself with particularly pessimistic people, hearing about the latest crisis in the Middle East, for example, might further your sense of hopelessness about a resolution to any geopolitical and religious battle across the globe. If you tend to be a highly optimistic person, perhaps even the most horrific of breaking news stories may not break your sense of hope for a more positive world.

Mindless consumption, unhealthy digestion

Imagine running into friendly people wherever you go, and these people hand you delicious chocolates. Just a few pieces at a time, every few hours, here and there. Presuming you are otherwise healthy, the effect might be a subtle change in your behaviours and attitudes. If you enjoy chocolate, you might change your daily routine to make sure you got more. But chocolate also has a way of attracting our attention; even if we weren’t intending to consume it, we might if it were handed to us.

So here is the rub: in our contemporary digital media age, we are bombarded by news media of which we are not fully in control. Images and stories are handed to us, like the chocolate, at the supermarket checkout line, on our phones, on TV, on the radio. This doesn’t allow for conscious consumption to fuel healthy digestion.

A promising solution: the mindful media diet

Mindful awareness is the act of intentionally bringing our attention to our present moment with curiosity and acceptance. It is one way to help ourselves simultaneously stay grounded, inquisitive and informed.

By adopting a mindful media diet, we are purposefully choosing to tune in or tune out based on our current mood, our short-term goals, and our longer-term values. This is a very different endeavour to mindlessly tapping our phones while standing in line for coffee and checking our automatically set alerts and notifications about the latest crime, economic crisis or accident.

Here are some suggestions for specific ways to adopt a mindful media diet:

1. Look for the silver lining

We must remember that there is more right with this world than wrong with it, no matter what we perceive or are told. We deserve this as a matter of being human. From a purely utilitarian vantage point, it helps us stay grounded, positive, and better able to solve the real problems before us. Fred Rogers, champion of kindness and host of the popular Mister Rogers’ Neighborhood children’s show, captures this tenet beautifully: “When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’”

2. Purposefully and intentionally seek out news sources that are constructive, honest and forward thinking

These can serve to illuminate the hidden treasures and gifts of the world, whether they manifest as good deeds of an individual or group or as the compassion and connection that already exist around us.

3. Cultivate curious and intentional awareness as you consume your news

This can facilitate a healthier and less disruptive digestive process. Ask yourself how this “news meal” might feel as it is consumed. Pause for a moment before tapping your news app and ask yourself “what is my intention right now?”. Project into the future for moment to help determine what it might feel like to continue consuming in this way. Then decide for yourself (rather than have external forces decide for you) what and how you consume next.

4. Limit your news media minutes

Following a mindful media diet entails making sure you are not consuming news on autopilot, spending hours a day lost down the rabbit hole of global crises or chronic problems of your country. Literally setting a time limit for smart phone news use can be very liberating (albeit awkward at first). And turn off your TV after a few minutes of news rather than feeling compelled to tune for a full 30 or 60 minutes just because that’s how long the news show lasts.

News media consumption is an art with tremendous real-world application. When you consciously and intentionally gain more influence over what you take in, you can digest with greater peace of mind and with greater benefit to yourself and everyone else around you. What we take in about our world can actually influence what we give back. Let’s all start our mindful media diet today!

This article was originally published by Positive News.