Published in Weight Watchers magazine October 2017

Green Power.

Want to feel uplifted? Try forest bathing: the Japanese practice of immersing yourself in nature to help rejuvenate body and mind.

Forest bathing, or ‘shinrinyoku’ in Japanese, doesn’t involve soaping up among the trees. “It’s not about taking your clothes off! It’s about putting all your senses in the forest,” says Dr Qing Li, an associate professor at the Nippon Medical School in Tokyo. It’s about surrounding yourself with nature and being present, and has positive mental and physical effects – it’s natural medicine without spending a cent.

Ministry of Agriculture, Forestry and Fisheries in 1982, shinrin-yoku has been researched for 35 years for its health benefits. It has even led to the establishment of a new science, forest medicine, which focuses on the effects of natural environments on human health and on how being present in nature can reduce stress levels and boost the immune system. Dr Li has championed this science, with remarkable findings. After taking study participants for ‘forest therapy’ - a two-night, three-day trip to the forest, hiking around lakes and breathing in the fresh air - Dr Li took blood samples. “We found significantly increased levels of natural killer cell activity in the body,” he says. These cells are what he calls “the body’s policemen” and are responsible for fighting diseases, including cancer. He also found a reduction in symptoms of anxiety, anger and fatigue. But don’t worry if you can’t get into the wilderness for a whole weekend: Dr Li also researched forest day trips and found subjects presented lower levels of stress, blood glucose and blood pressure. Beyond Dr Li’s specific forest research, a 2009 study published in Environmental Health and Preventive Medicine found people who walked in natural environments had lower levels of cortisol (a stress hormone), lower pulse rates and lower blood pressure than those who walked in cities. Another study, from Stanford University in the US, found people who walked for 90 minutes surrounded by trees had decreased activity in the area of the brain associated with depression compared with people who walked for the same amount of time along a busy road.

“Everybody needs beauty as well as bread, places to play in and pray in, where nature may heal and give strength to body and soul”. - John Muir

GOOD FOR KIDS
The rise of technology and social media has seen us and, more worryingly, our kids spend less time enjoying the great outdoors. A Planet Ark survey found 73 per cent of parents played outdoors more often than indoors when they were kids, compared with 13 per cent of their children. Even more alarming, Aussie kids spend less than two hours a day outside, with 87 per cent spending more time inside than out (which experts say could hinder their learning). Spanish researchers looked at primary school-aged kids who were exposed to green spaces, either near their homes or schools, and after 12 months they found that those who had nature close by had better working memory and attentiveness.

RECOMMENDED DOSE
With nature helping to protect against several health issues, it’s time we got back out there. If you want to put more spring in your step, 20 minutes a day in nature is all it may take, say researchers from the University of Rochester in the US. After this time, their 500-plus study participants had higher energy levels and feelings of vitality. Th e positive physiological effects Dr Li found in his studies lasted up to 30 days. “If you forest bathe once a month, you can keep your natural killer cells at a higher level,” he says. “Th is is very important for preventive medicine.” Just seeing green spaces may also help with creativity: a University of Melbourne study found looking at a grassy rooftop for 40 seconds made people feel more focused and creative.

“ Spring is nature’s way of saying, ‘Let’s party!” - Robin Williams

5 SIMPLE WAYS TO GET YOUR GREEN FIX

Even before forest bathing was a ‘thing’, poets and philosophers understood the power of nature. Hans Christian Andersen said: “Just living is not enough. One must have sunshine, freedom and a little flower.” Given Australia and New Zealand are glorious natural wonderlands, it’s easy to adopt this Japanese way of wellbeing. Whether it’s alone or with family and friends, here are some ways to reap nature’s rewards.

1 GO ‘TREASURE’ HUNTING Create a natural treasure hunt for your kids in the backyard or park. Hide 10 nature items (leaves, acorns, pine cones) and get your kids to find them. Then go inside and create art with them!

2 VISIT MORE PARKS Every weekend, go to a new park or try a new nature walk. Most Australian states and territories have websites listing parks and reserves.

3 PICK FRUIT Get among the trees by going fruit picking. Bonus: it encourages healthy eating!

4 SWIM SOMEWHERE DIFFERENT There’s no denying the beauty of our beaches, but you can also try taking a dip in a natural rock pool at the end of a bushwalk.

5 TRY TAI CHI This gentle, age-old Chinese exercise is traditionally practised in parks and, with benefits of improved flexibility, strength and cardiovascular health, it’s a great way to get mentally and physically fit outside. It’s suitable for all ages and fitness levels.