Nature Therapy Explained.
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Nature therapy, also known as ecotherapy or green therapy, is a form of therapy that involves using nature to promote physical and mental well-being. There are several different types of nature therapy, each with its own unique approach and focus.
Horticultural therapy uses gardening and other plant-related activities.
Animal-assisted therapy involves interacting with animals, typically dogs or horses.
Wilderness therapy promotes spending extended periods of time in natural, wilderness environments with a focus on self-discovery, personal growth, and overcoming challenges in a supportive, natural setting.
Nature-based mindfulness therapy uses mindfulness techniques to connect with the natural environment, increasing relaxation and stress relief. This can include activities such as meditation, yoga, and mindful walking or hiking in nature.
For the purposes of this article we will explore the therapeutic effects of forest bathing, functional earthing and negative ocean ions in more detail.
What is Forest Bathing?
Forest Bathing, also known as Shinrin-yoku in Japan, is a practice that involves immersing oneself in nature and experiencing the calming effects of the forest. While it may seem like a simple concept, the science behind forest bathing is actually quite complex and fascinating.
One of the key benefits of forest bathing is stress reduction. When we are stressed, our bodies release cortisol, a hormone that can have negative effects on our health if levels remain elevated for an extended period of time. Spending time in nature, particularly in a forest setting, has been shown to reduce cortisol levels and promote feelings of calm and relaxation.
Studies have shown that spending time in nature can can improve our mood and overall mental health by helping to reduce symptoms of depression and anxiety. This is likely due to the restorative effects of nature on the brain, including increased levels of dopamine and serotonin, two neurotransmitters associated with feelings of happiness and well-being.
Another benefit of forest bathing is its ability to boost the immune system. Studies have shown that spending time in nature can increase the production of natural killer cells, which play a key role in fighting off viruses and cancer cells. Phytoncides are essential oils released by trees and other plants, and they have a calming effect on the body. When we breathe in these phytoncides, they interact with our immune system and help to reduce inflammation.
In order to experience the benefits of forest bathing, it's important to be intentional about your time in nature. This means taking the time to slow down, disconnect from technology, and fully immerse yourself in the natural environment. It's also important to choose a location that feels safe and peaceful, and to allow yourself ample time to explore and connect with the surroundings.
Below you can see a full breakdown of all of the impressive benefits available to us through this simple yet effective practice:
What is Earthing?
Earthing, also known as grounding, is a practice that involves making direct contact with the Earth’s surface. The concept of earthing is rooted in the idea that the Earth's electrical energy can be beneficial to our health and well-being. This theory is supported by a growing body of scientific evidence.
The Earth has a natural electrical charge, and when we make direct contact with it, we become grounded, which means that we absorb the Earth's electrical energy. This energy can help to balance our body's, which can have a positive impact on our health and well-being. Functional earthing involves walking barefoot on the Earth's surface or using earthing products, such as earthing mats or earthing sheets, which are designed to simulate the experience of walking barefoot on the Earth.
Studies have shown that functional earthing can have a variety of health benefits. For example, research has found that earthing can help to reduce inflammation in the body, which is linked to a variety of health conditions, including chronic pain, autoimmune disorders, and cardiovascular disease. Earthing has also been found to improve sleep, reduce stress and anxiety, and boost the immune system.
So, why does earthing have these health benefits? One theory is that earthing helps to balance the body's electrical system, which can become disrupted by electromagnetic fields (EMFs) from electronic devices and other sources. EMFs have been linked to a variety of health problems, including cancer, Alzheimer's disease, and infertility. By absorbing the Earth's electrical energy, earthing may help to counteract the effects of EMFs and promote optimal health.
What are Negative Ocean Ions?
Negative ions are molecules that have an extra electron, and they are abundant in natural environments, particularly the sea. Being in or near the sea, and as a result the presence of negative ions in the air, has been found to have a variety of health benefits including reducing stress, improving mood, and boosting energy levels.
Studies have also shown that being near the sea can have a positive impact on mental health. The sound of the waves has a calming effect on the brain, which can help to reduce stress and anxiety. Additionally, the salty air and the peaceful environment of the beach can help to promote mindfulness, calm and relaxation, which can have a positive impact on mental health and our overall well-being.
Negative ions work by neutralising free radicals in the body, which can cause oxidative stress and inflammation. This, in turn, can have a positive impact on our immune system, cardiovascular system, and respiratory system.
Resources
Association of Nature and Forest Therapy Guides and Programs
Books
Forest Bathing: How Trees Can Help You Find Health and Happiness by Dr. Qing Li
Your Guide to Forest Bathing by M. Amos Clifford
Finding the Mother Tree. Uncovering the wisdom and intelligence of the Forest by Suzanne Simard
Forest bathing in popular press
“A Japanese Photographer Captures the Mysterious Power of Forest Bathing” by José Ginarte (The New Yorker)
“Forest Bathing: How Microdosing on Nature Can Help with Stress” by Rahawa Haile (The Atlantic)
“Forest Bathing: A Retreat to Nature Can Boost Immunity and Mood” by Allison Aubrey (NPR)
“The Un-Hike: Forest Bathing for Beginners” by Diane Bair and Pamela Wright (The Boston Globe)
The Three Day Effect by Florence Williams (Audible Originals)
References
Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental health and preventive medicine, 15 (1), 9.
Hansen, M. M., Jones, R. & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International Journal of Environmental Research and Public Health. 2017; 14(8):851.
Lee, I., Choi, H., Bang, K-S., Kim, S., Song, M. & Lee, B. (2017). Effects of Forest Therapy on Depressive Symptoms among Adults: A Systematic Review. International Journal of Environmental Research and Public Health. 14(3):321
Menigoz, W., Latz, T. T., Ely, R. A., Kamei, C., Melvin, G., & Sinatra, D. (2019). Integrative and lifestyle medicine strategies should include Earthing (grounding): Review of research evidence and clinical observations. Science Direct, 16: 3.
Jiang, S. Y., Ma, A., Ramachandran, S. (2018). Negative air ions and their effects on human health and air quality improvement. Int J Mol Sci, 19(10)
Kim, M., Jeong, G. J., Hong, J. Y., Park, K. Y., Lee, M. K, & Seo, S. J. (2021). Negative air ions alleviate particulate matter-induced inflammation and oxidative stress in the human keratinocyte cell line HaCaT. Ann Dermatol 33(2): 116–121. Epub 2021 Mar 8.
Liu, S., Li, C., Chu, M., Zhang, W., Wang, W., Wang, Y., et al. (2022). Associations of forest negative air ions exposure with cardiac autonomic nervous function and the related metabolic linkages: A repeated-measure panel study. Sci Total Environ 850:158019.
White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H. & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 2019; 9 (1)
Jo, H., Song, C., & Miyazaki, Y. (2019). Physiological Benefits of Viewing Nature: A Systematic Review of Indoor Experiments. International Journal of Environmental Research and Public Health. 16(23): 4739.