Health Benefits

The Power of Phytoncides

Phytoncide is a substance emmitted by plants & trees and
generally means the aroma of the forest. "Phyton" means
"plant" in Latin, and "cide" means to exterminate.
Phytoncides are produced to help plants & trees protect
themselves from harmful insects and germs.

Phytoncides do not only exist in forests. They can be

found in vegetables and fruit as well. After the
constituents of phytoncides were identified, experiments
were conducted to see how they benefit human health.
The therapeutic benefits of forest bathing may be difficult to fully explain with only phytoncides,
but most likely, the green scenery, soothing sounds of streams and waterfalls, and natural aromas
of wood, plants and flowers in these complex ecosystems all play a part. Forest therapy is a good
example of how our own health is dependent on the health of our natural environment.

Reduced Stress
A recent review of field experiments across Japan compared physical markers of stress in natural
environments to those in city settings. 280 adults spent time in forest and urban areas on alternate
days. Compared to city environments, forest settings were associated with lower levels of
cortisol, slower heart rates, lower blood pressure, greater activity of parasympathetic nerves that
promote relaxation, and reduced activity of sympathetic nerves associated with “fight or flight”
reactions to stress.

Another study of forest bathing measured fluctuations in salivary amylase, an indicator of

changes in sympathetic nervous activity, and also concluded that forests were associated with
less environmental stress.

Researchers have studied the psychological effects of forest bathing as well. Almost 500
Japanese adults were surveyed on days they spent time in a forest and also in their normal
environment. Statistical analyzes revealed that, compared to their normal environments, inside a
forest the participants reported significantly less depression and hostility, and felt significantly
more lively. And the greater the level of stress individuals experienced, the greater the positive
effects of forest bathing. Researchers concluded that forests are “therapeutic landscapes” and that
forest bathing may decrease the risk of stress-related diseases.

Lower Blood Sugar

Forest therapy may also help control blood sugar. A Japanese study followed 87 adults
diagnosed with type-two diabetes for six years. During this time, participants walked in a forest
for 3 or 6 kilometers (1.9 or 3.7 miles), depending on their physical ability, on nine different
occasions. At the end of the study, researchers found that the forest walkers had lower blood
glucose (synonymous with blood sugar), improved insulin sensitivity, and decreased levels of
hemoglobin A1c, an indicator of how well blood glucose has been controlled over the past 3
months.

This wasn’t a controlled study and, in general, any form of exercise practiced regularly can help
improve blood sugar regulation in people with diabetes. But given the frequency of the walks
(only nine times in six years) and the fact that blood sugar levels were significantly decreased but
not significantly different between those who walked the long distance and those who walked the
short distance, researchers concluded that factors other than exercise also contributed to the
positive long-term results, including changes in hormonal secretion and nervous system function
associated with blood sugar metabolism.

Better Concentration
Research in the United States has investigated the effects of outdoor green spaces on symptoms
of attention-deficit/ hyperactivity disorder (ADHD) in children. In a randomized controlled
study, doctors specializing in environmental psychology at the University of Illinois studied 17
children diagnosed with ADHD who were exposed to three different environments.

After 20-minute walks in a city park, children experienced substantially improved concentration
compared to 20-minute walks in downtown and residential settings. Researchers concluded that
the positive results were comparable to the effects of Ritalin.

Diminished Pain
Researchers at Johns Hopkins University School of Medicine studied the effects of nature
scenery and sounds on pain perception. The randomized controlled clinical trial included 120
adults undergoing bone marrow aspiration and biopsy performed with only local anesthetic, a
painful procedure, in one of three settings.

One group experienced nature scenery and sounds during the biopsy, the second group city
scenery and sounds, and the third group a standard medical setting. Overall, the procedure was
poorly tolerated, but researchers concluded that viewing a nature scene and listening to nature
sounds is a safe and inexpensive way to reduce pain during bone marrow biopsy.

Improved Immunity
Studies in Japan have examined markers of immunity in both men and women after three-day
trips to the forest. Healthy volunteers participated in three two-hour sessions of walking in a
forest. Before, during and after the experiences researchers measured the number and activity of
natural killer cells, immune cells that destroy cancerous cells in the body; anti-cancer proteins
including perforin, granulysin and granzymes A/B; and levels of stress hormones adrenaline and
noradrenaline. They also measured levels of phytonicides in the forest air. (Phytonicides are
essential oils released by trees and plants to defend against insects, animals and decomposition.)

Compared to control measurements taken on normal working days, forest walking significantly
decreased levels of stress hormones, increased anti-cancer proteins, and increased the number
and activity of natural killer cells. 30 days after the experience, natural killer cells were still more
active, suggesting that monthly forest walks could be an important lifestyle factor in the
prevention of cancer as well as helpful adjunctive therapy for people diagnosed with cancer.

Researchers believed that the wood essential oils were at least partially responsible for the
positive effects of forest air. Separate studies have further investigated phytonicides in laboratory
settings and confirmed that they can increase anti-cancer proteins and enhance natural killer cell
activity.

Forest Therapy Association of the Americas © 2013-14 All Rights Reserved.

Wellness Programs
Health & Fitness
Walking is one of the easiest forms of exercise. If you
want to begin a program that combines fitness and the
outdoors, our forest therapy walking trail lets you do
both! Imagine a soft bed of fine sawdust under your
bare feet as you walk along a forest trail listening to
bird songs and the wind rustling in the trees. Next,
incorporate several stops along the way for yoga, qi
gong or exercise routines while breathing in the pure
forest air. Whether walking in the early morning
sunlight or the cool starry evening, our forest therapy
trails provide a natural healing energy bath.

Meditation with Nature

Forests can enhance meditation by inducing in us a
naturally quiet and reverent state of mind. There are
many places along our trails to sit and relax while
basking in the healing energies of plants & trees. In
addition, viewing the many animal sculptures placed
at various points along the trail helps you to connect
with their spirit and energy. Sit inside our pyramid
structures to harmonize with the environment or
charge crystals or semi-precious stones.
Vision Quests
The term “vision” is used to describe an actual living experience as opposed to just a thought.
Vision quests allow you to receive deeper insight into what is holding you back or move you to
the next level of your life. Whether you choose to journey on the nature trail in solitude or walk
in our labyrinth with a group, vision questing in the forest can transform your consciousness in a
liberating, life-changing way.

Holistic Healing
Other forest therapy activities that study or utilize natural materials or substances include: wild
edible plant identification, creating herbal teas, organic gardening, planting trees, barefoot
walking or running, relaxing warm water foot baths, wood or clay art, aromatherapy, natural
foods cooking, candlemaking, herbal medicine & massage.

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