Phytoncides: Natures healing power
Phytoncides
Spending time outside in forests, woodlands or bushland’s exposes us to therapeutic, volatile organic compounds (VOC’s) / essential oils, called ‘phytoncides’. Trees and plants release these substances as a form of protection against bacteria, pathogens, parasites and disease and they also possess medicinal qualities for humans.
Studies show many beneficial qualities phytoncides have on our body systems:
Immune system
Research has shown that walking for 2 hours in bushland or forest increases activity of NK cells and these improvements continue for days following exposure (Li et al. 2010, Li et al. 2008, Lyu et al. 2019, Morimoto et al. 2007).
Inflammation & free radical damage
Forest terpenes have been shown to reduce inflammation and oxidative stress with beneficial impacts on metabolic and cardiovascular health (Li eta l. 2011).
Nervous System
Air in forests and bushland can shift our nervous system from sympathetic nervous system (SNS) - fight or flight state, to Parasympathetic nervous system (PNS), rest and digest state. This supports relaxation, wellbeing and calms nervous system activity (Barton et al. 2010, Berman et al. 2012, Berto et al. 2005, Bowler et al. 2010, Buckley et al. 2019, Bratman et al. 2015, Cameron-Faulkner et al. 2018, Martin et al. 2019, Morita et al. 2007, Park et al. 2010, Sudimac et al. 2022, Tsunetsugyu et. al 2009, Ulrich et al. 1991, van den Berg et al. 2010, Weinstein et al. 2009, Wells et al. 2003).
Mood
Forest air exposure has been shown to reduce cortisol levels and phytoncides such as β-Pinene, D-limonene, have shown anxiolytic and antidepressant actions (Barton et al. 2010, Berman et al. 2012, Berto et al. 2005, Bowler et al. 2010, Buckley et al. 2019, Bratman et al. 2015, Cameron-Faulkner et al. 2018, Martin et al. 2019, Morita et al. 2007, Park et al. 2010, Sudimac et al. 2022, Tsunetsugyu et. al 2009, Ulrich et al. 1991, van den Berg et al. 2010, Weinstein et al. 2009, Wells et al. 2003).
Sleep
Phytoncides α-Pinene, β-Myrcene have mild sedative properties which support sleep cycles (Barton et al. 2010, Bowler et al. 2010, Bratman et al. 2015, Kuo et al. 2001, Lee et al. 2012, Morita et. al 2007, Ulrich et al. 1991).
Blood glucose regulation
A study by Ohtsuka et al. (1998) found that forest air bathing in conjunction with walking decreased glucose levels in patients with diabetes. This study found that outside of the obvious benefits from walking, the forest environment provided added benefits to blood glucose regulation via volatile and non-volatile compounds known as phytoncides released from plants and exposure to negative ions found in natural environments such as forests. This study also found a reduction in cortisol (stress horomone) and blood pressure (Ohtsuka et al. 1998).
There are several different phytoncides that possess specific properties and actions:
β-Pinene
Anxiolytic, antidepressant, antioxidant, anti-inflammatory, antiproliferative
β-Myrcene
Analgesic, anti-inflammatory, sedative, gastroprotective, muscle relaxant, antiproliferative
Camphene
Antioxidant, antihyperlipidemic, antinociceptive (blocking of pain in sensory neurons), antiproliferative
D-limonene
Antioxidant, anti-inflammatory, antinociceptive (blocking of pain in sensory neurons), antiproliferative, anxiolytic, antidepressant
α-Pinene
Anxiolytic, sedative, anti-inflammatory, antioxidant, analgesic, antiproliferative
Forest Bathing & Nature Connection Research:
I think all of us know and have intimately experienced the profound impact of immersing us in the natural world, either consciously or unconsciously. This is one of the reasons many of us choose natural environments like beaches, forests, creeks, rivers, mountains etc. for our holidays.
Benefits to forest bathing go way beyond phytoncides:
Being exposed to sunlight helps support our circadian rhythms which assist in a deep restful sleep.
Grounding our bodies in the earth, especially when walking barefoot helps or by directly laying on the ground helps us soak up electrons and can relieve inflammation, support mood, and improve our sense of connectedness and wellbeing.
Exposes us to beautiful imagery which ignites our curiosity as we look around at the colours, shapes and creatures that inhabit the natural world, connecting us to the web of life that we are innately part of.
Supports the health of our digestive microbiome via the exposure of beneficial bacteria which goes on to support out overall health and wellbeing.
All of which have profound benefits for our mental, emotional and physical wellbeing.
Outdoor activities to be enjoyed by children & adults:
Tree climbing (see below)
Ride a bike
Bushwalking
Dog walking
Bird & duck watching
Make daisy chains and head wreaths
Swimming
Gardening
Camping in backyard or bushlands
Watching sunsets and sunrises
Nature drawing such as botanicals, trees, landscapes or nature shapes and patterns
Create nature mandala’s – collect fallen nature treasure such as leaves, twigs, flowers, rocks, fruits in a basket. Arrange these nature treasures into mandalas, patterns or shapes.
Moon bathing
Benefits of allowing children to climb trees:
Improves coordination and concentration
Allows a sense of freedom and autonomy reducing constraints on gross motor movement and range of visual and gross motor exploration
Exposure to greenery, grass and trees reduces symptoms of attention deficit
Allows opportunity for problem solving, decision making and critical thinking due to the natural world being less structured and more varied than indoor spaces
Play can lead to increased social interaction and encourages learning and the development of skills required when in play with others, such as sharing, waiting your turn, compassion, kindness, leadership and negotiation
Emotional wellbeing is improved with play that is free with a reduction seen in anxiety, aggression and sleep disturbances
Improved mood due to increased physical activity and exposure to sunlight and beneficial Phytoncides
Supports creativity, curiosity and engages the imagination
“Not allowing children to play freely and explore their outdoor environment results in a single benefit – safety. But this benefit can be outweighed by multiple risks – including compromised development, decreased physical exercise, increased obesity and limited spontaneous play opportunities.”
(Climbing Trees: Getting Aussie Kids Back Outdoors p. 9)
Research supporting the benefits of getting children outside and climbing trees again:
Climbing Trees: Getting Aussie Kids Back Outdoors.
https://nationaltreeday.org.au/documents/doc-534-climbing-trees-research-report-2011-07-13-final.pdf
Taylor A.F., Kuo F.E., (2009). Children With Attention Deficits Concentrate Better After Walk in the Park. Journal of Attention Disorders. 12:5. Doi: 10.1177/1087054708323000.
https://journals.sagepub.com/doi/abs/10.1177/1087054708323000
Wells M.N., Evans G.W. (2003). Nearby Nature: A Buffer of Life Stress among Rural Children. Environment and Behaviour. 35(3). Doi: 10.1177/0013916503035003001.
https://journals.sagepub.com/doi/abs/10.1177/0013916503035003001
Cameron-Faulkner T., Melville J., Gattis M. (2018). Responding to nature: Natural environments improve parent-child communication. Journal of Environmental Psychology, 59. 9-15. Doi: 10.1016/j.jenvp.2018.08.008.
https://www.sciencedirect.com/science/article/abs/pii/S0272494418301178
Tranter.P in Little H, Wyver S (1998) Outdoor play – Does avoiding the risks reduce the benefits? Australian Journal of Early Childhood, 1998; 33,2:33-40.
Video Link: The REAL reason children fidget – and what we can do about it.
This 7min TED Talk by Angela Hanscom, a Canadian Occupational Therapist who discusses why we need longer lunchtimes in school and why children need to play more outdoors and the research to support it.
Simple Ways to Connect with Nature
Gardening
Gardening increases your physical activity, exposes you to sunshine and microbes in the soil that are beneficial for your microbiome. Start a herb garden or wildflower meadow.
Listening
The sounds of nature can be healing and therapeutic and have beneficial impacts on your nervous system. Sit in your backyard, a park, gardens, wild meadow or forest and allow the chorus of wildlife to soothe you.
Bring Plants Indoors
Fill your indoor spaces with plants to improve your mood and indoor air quality, regulate humidity and reduces stress and increase concentration and productivity. Cutting some rosemary from your garden and putting it on your desk can also increase cognitive function.
Plants for air purification: English ivy, Boston fern (Nephrolepis exaltata), Spider plant (Chlorophytum comosum), Variegated Snake plant (Mother in laws tongue) (Sansevieria trifasciata), Peace lily (Spathiphyllum Mauna Loa), Rubber plant (Ficus elastica), Flamingo lily (Anthurium andaeanum), Bamboo plam (Chamaedorea seifrizii),
Breathe exchange with a Tree
Choose a mature tree that you feel a connection. Sit resting your spine against a tree trunk and / or your hand touching the bark and breathe. As we inhale oxygen and exhale carbon dioxide trees, do the opposite, trees inhale our carbon dioxide and exhale oxygen for us. Inhale and exhale slowly and deeply. As you breathe visualise this exchange of gases with the tree. This mindful, reciprocal exchange of gases supports our connection to the natural world and help calm our nervous systems and increase our overall wellbeing.
This information can also be found on the Nature Connection page of my website:
https://dotnaturopathicdispensary.com.au/nature-connection
References:
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