Forest medicine – How nature heals in a scientifically proven way
Did you know that spending time in the forest can increase the activity of natural killer cells by up to 50%? These cells play a crucial role in the fight against cancer and viruses. In addition, forest bathing significantly reduces stress hormone levels: cortisol by 14% and adrenaline by 21.5%. Facts like these make it clear that forest medicine is far more than just relaxation – it is a scientifically sound method of promoting our health.
Important findings
- Strengthen the immune system: More natural killer cells and anti-cancer proteins 🛡️🌿
- Reduce stress: Lower cortisol and adrenaline levels 😌🍃
- Heart health: low blood pressure and heart rate ❤️🌲
- Mental health: better sleep, less depression and anxiety 😴😊
- Optimal duration: At least 2 hours in the forest, ideally 2-3 days per month ⏳🌳
What is forest medicine?
Forest medicine is an approach to health promotion and preventive medicine based on the therapeutic effects of the forest. Known in Japan as “Shinrin-yoku”, forest medicine involves immersing ourselves in the forest atmosphere with all our senses. This includes inhaling phytochemicals from the trees, such as terpenes and phytoncides, as well as the psychological effects of the tranquil, green environment. These substances have proven healing effects on body and mind.
Studies show that forest environments can reduce stress, improve mood and have positive effects on blood pressure, heart and lung function and the immune system. Naturopathy benefits from these findings by integrating forest medicine into various therapeutic approaches.
A major 1984 study by Roger Ulrich showed that patients who looked at trees recovered faster and needed less pain medication compared to those who looked at a brick wall. Similarly, Qing Li’s research in Japan showed that forest air increased the activity of natural killer cells in the blood, indicating a strengthening of the immune system. Regular visits to the forest can also help prevent allergies and promote general health.
Terpenes, volatile organic compounds released by trees, also have therapeutic effects. Although their long-term benefits are still being researched, it is clear that forest medicine – the healing power of nature – plays a significant role in modern naturopathy. Experts recommend spending at least two full days a month in the forest to reap the full health benefits. Forest medicine is therefore increasingly being integrated into rehabilitation clinics in Germany to support the healing process.
The air in the forest, which contains three times more negative ions than the air above a meadow, alleviates inflammatory processes and lifts the mood. City dwellers, who have less microbial diversity than rural residents, are more prone to allergies and chronic diseases. Spending time in nature leads to measurable effects such as a lower heart rate and blood pressure, and disconnecting from the daily grind and reconnecting with nature has positive effects on mental and physical health.
Forest medicine, also known as ecopsychosomatics, emphasizes the close connection between mental and physical health and the natural environment. By lying under a tree for an extended period of time, you can practically experience how the healing power of nature can alleviate health problems.
Scientific foundations of forest medicine
The scientific basis of forest medicine is based on extensive research that demonstrates the health benefits of spending time in the forest. Japanese researchers such as J. Lee and Bum-Yin Park have shown that forest environments lower cortisol levels, reduce blood pressure and slow down the heart rate. These findings are supported by scientific studies showing the positive effects of forest medicine.
A key aspect of forest medicine is increasing the activity of natural killer cells in the blood. Qing Li and his research team found that the activity of these cells increases by 40-50% after a day in the forest, with the effects lasting up to seven days after the stay. Another important component of forest therapy is the terpenes contained in trees. These plant-based, volatile organic compounds, such as limonene, have a calming effect on the nervous system.
The therapeutic benefits of forest medicine are also brought about by the support of the Japanese government and academic institutions such as Chiba University and the International Society of Nature and Forest Medicine. These organizations promote research on the health-promoting effects of forests. Cardiovascular functions are also supported by spending time in the forest. Qing Li’s studies have shown that “forest bathing” increases the concentration of the hormone DHEA, which counteracts heart disease.
Forest medicine research also shows that regular visits to the forest can strengthen the immune system and reduce the risk of stress-related illnesses such as high blood pressure, burnout and depression. The effects of forest therapy can be measured objectively and offer a cost-effective, side-effect-free supplement to conventional medicine.
How spending time in the forest reduces stress
Spending time in the forest has numerous health benefits, especially in terms of stress reduction and psychological well-being. Studies show that the natural environment of the forest offers a sensory experience that has a calming effect and thus increases general well-being.
Effect on the cortisol level
Spending time in the forest has been shown to reduce cortisol levels – the so-called stress hormone. Research led by Bum-Yin Park has shown that subjects who spent time in the forest had significantly lower cortisol levels. Specifically, phytoncides, volatile substances emitted by trees, have been linked to a strengthening of the immune system and a reduction in cortisol. In addition, studies have found that a one-day stay in the forest can increase the activity of natural killer cells by up to 40 %, which contributes significantly to stress reduction.
Mental relaxation through forest therapy
The psychological relaxation achieved through forest therapy is impressive. In addition to cortisol reduction, terpenes, plant-based scents released by trees, also help to reduce stress and increase psychological well-being. Forest bathing (Shinrin Yoku) is a scientifically proven method of reducing stress and promoting mental health. It has also been found that just 15 minutes in the forest is enough to have a positive effect on the cardiovascular system, lower the heart rate and deepen breathing.
The role of terpenes in forest medicine
Terpenes, biogenic compounds produced by plants to defend against pests and pathogens, play a central role in herbal medicine and forest medicine. These chemical compounds, which are abundant in forest air, have been shown to have antibacterial and antiviral properties that can support the human immune system.
Studies, such as the one conducted by renowned researcher Dr. Qing Li, have shown that inhaling terpenes in the forest can increase the production of natural killer cells by up to 70 %. These cells are essential for the immune system and help the body to fight diseases more effectively. A study by the University of Michigan showed that spending just 20 minutes in the forest can lower cortisol levels, indicating a reduction in stress hormones.
In addition to the immunological benefits, terpenes also help to improve cardiovascular health. Forest walks have been shown to lower blood pressure and heart rate, improve lung capacity and increase the elasticity of the arteries. The beneficial phytoncides, which include terpenes, are therefore particularly valued in herbal medicine.
Terpenes also influence the production of messenger substances in the brain. This can lead to a reduction in blood sugar levels, blood pressure and stress hormone levels, as shown in a study by Dr. Qing Li. These versatile effects make terpenes a valuable component of forest medicine and healing phytoncides.
In summary, terpenes are not only known for their pleasant scent, but also for their far-reaching health benefits. Integrating walks in the forest into everyday life can therefore make a significant contribution to promoting general health and well-being.
Forest medicine – the healing power of nature
The healing power of nature is evident in forest medicine. These natural healing methods use the calming and health-promoting environment of the forest to strengthen body and mind. Numerous studies have shown that spending time in the forest improves health by reducing stress and increasing general well-being.
The most important aspects of forest medicine include the positive effects on the cardiovascular system and the immune system. Studies show that regular time spent in the forest results in a reduction in blood pressure and an increase in natural killer cells. Exercises such as qigong and conscious breathing in the forest also help to improve physical and mental health.
Natural healing methods such as the aromatherapeutic use of tree oils are further core components of forest medicine. The book “Forest Medicine – The Healing Power of Essential Tree Oils” describes the use and effects of tree oils on health. The sensory exercises and learning about the effects of tree oils are essential components of the forest experience.
A one-day workshop on forest medicine, which includes the application of tree oils and the creation of individual themed roll-on products, costs EUR 20.56 and can be completed within 1-3 working days. This health promotion through the forest is increasingly recognized as an important part of a holistic health concept.
Forest bathing: A popular form of forest medicine
Forest bathing, also known as shinrin-yoku, is a practice that originated in Japan and is becoming increasingly popular in Germany. This form of forest medicine involves mindful immersion in the forest atmosphere and conscious awareness of nature. The therapeutic benefits of forest bathing have been scientifically proven, particularly in terms of lowering blood pressure and cortisol levels.
Studies show that the terpenes released by trees improve physical and mental health. For example, activated natural killer cells, which are promoted by forest air, help to fight tumor cells. A week spent in nature for more than two hours has been shown to increase life satisfaction and promote mindfulness in the forest.
The book “Shinrin Yoku – Healing Forest Bathing: The Japanese therapy for inner peace, restful sleep and a strong immune system” by Yoshifumi Miyazaki, rated 4.4 out of 5 stars, offers deep insights into this practice. Works such as “Die wertvolle Medizin des Waldes” by Katharina Förs and “Waldbaden – das kleine Übungshandbuch für den Wald” by Ulli Felber, also highly rated, show further benefits and practical exercises for forest bathing.
Forest bathing impressively demonstrates the healing power of nature. It helps to slow down and promotes joie de vivre, as numerous customer reviews confirm. The practice of mindfulness in the forest relieves stress and improves general well-being.
Healing forests and their special features
Healing forests are specially designated forests that meet the therapeutic needs of their visitors. These therapeutic forest environments provide a controlled and safe environment for well-being and healing. One example of this is the 180-hectare healing forest on the island of Usedom, where certified healing forests are maintained according to strict criteria.
These forests offer specially equipped therapy areas as well as barrier-free paths to facilitate access for all. Therapeutic forest environments such as these are supervised by trained guides and therapists who lead forest therapy and forest bathing sessions. The aim is to promote both physical and mental recovery and strengthen the connection to nature.
Healing forests provide an ideal setting to take advantage of the phytoncides (terpenes) in trees, which have been shown to improve mood, reduce stress hormones and relieve anxiety, fatigue and tension. A classic forest bath lasts around two to four hours, while a shorter session lasts around 90 minutes.
Studies show that spending time in healing forests can lower blood pressure and improve sleep quality. A two-hour forest session left participants in a sleep study significantly more relaxed, and the positive effects could last up to five days. Certified healing forests are therefore a valuable element for health and well-being.
Boosting the immune system by spending time in the forest
The positive effects of spending time in the forest on the immune system have been scientifically proven many times over. Breathing in the terpenes found in forests, especially phytoncides, strengthens the immune system in the long term. These natural substances, which are produced by trees to ward off pests, have been shown to increase the number and activity of killer cells in the body.
Increase in natural killer cells
A study by the Nippon Medical School in Tokyo shows that a single day in the forest can increase the level of natural killer cells by almost 40 %. These killer cells are an essential part of the human immune system and play a crucial role in fighting infections and cancer cells. Scientists therefore recommend regular visits to the forest to effectively activate the immune system.
Long-term effects on the immune system
A significant advantage of increasing killer cells by spending time in the forest is the long-term improvement in the immune system. Studies have shown that the positive effects of this increase are still detectable days after spending time in the forest. Regular forest days – ideally two per month – can therefore support stable and long-term health.
Improving cognitive functions through forest medicine
Forest medicine has a proven positive effect on cognitive function. Numerous studies show that spending time in nature reduces stress, anxiety and depression while improving mood, cognitive function and overall health. The natural environment helps to reduce blood flow in the brain, especially in the prefrontal cortex, leading to a reduction in overload and an increase in mental clarity.
Natural sounds, such as the rustling of trees and rivers, contribute to relaxation and thus indirectly strengthen cognitive functions. Even short experiences in nature, such as a walk in the park, can have a positive impact on brain health. The connection between cognitive processing and the natural environment promotes concentration and emotional regulation, leading to improved mental clarity.
Ecotherapy, a form of nature-based intervention, can improve cognitive function, including better concentration and problem-solving skills. This form of therapy also helps to create a sense of purpose and increased self-esteem, which in turn supports brain health. Forest therapy also increases the production of endorphins, which positively affect both mood and cognitive health.
Forest medicine as a therapy for chronic diseases
Forest medicine has established itself as an effective method in the treatment of chronic illnesses. The calming and stress-free environment of the forest plays a crucial role in improving heart health and mental stability. Chronic illnesses, especially cardiovascular diseases and mental illnesses, can be positively influenced by the beneficial effects of nature.
Effect on cardiovascular diseases
Spending time in the forest is particularly beneficial for heart health. Studies have shown that spending time in the forest leads to lower blood pressure levels and improved heart function. These positive effects are mainly due to the reduction of stress hormones, as researched by Miyazaki Yoshifumi at Chiba University in the 1990s. People with cardiovascular diseases can experience a lasting improvement in their heart health through more regular visits to the forest.
Positive effects for mental illnesses
Forest medicine also shows remarkable results for mental illnesses. The peaceful atmosphere of a forest can significantly promote mental stability. A study by Professor Qing Li of the Nippon Medical School has shown that terpenes released by trees reduce stress levels and increase general well-being. In Japan, where Shinrin-Yoku is officially recognized, doctors prescribe forest sojourns to treat depression and anxiety. This practice shows that forest bathing can play an important role in promoting mental health.
The holistic effect of forest medicine on body and mind
Forest medicine has a holistic effect on the health of body and mind. Numerous studies, including those by Li et al. (2007) and Barton & Pretty (2010), confirm the positive effects of spending time in the forest. Both physical and mental health aspects are promoted by these natural healing methods.
Regular time spent in the forest has been shown to reduce stress by lowering cortisol levels, blood pressure and heart rate. Even a 15-minute walk can have significant effects. In addition, terpenes, the scents of the forest, promote the activity of natural killer cells and the production of anti-cancer proteins, which strengthens the immune system.
But holistic health goes beyond the physical benefits. The forest also has a positive effect on mental health, reducing anxiety and depression and increasing general well-being and happiness. Forest medicine thus offers a sustainably improved quality of life by promoting physical and mental health in equal measure.
Finally, the example of the “Lübeck City Forest” project shows how sustainable forest management strategies can preserve the natural functions of forests and enhance their health-promoting effects. This holistic approach underlines the importance of forest medicine as a valuable element in the spectrum of natural healing methods.
