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9 reasons to take a forest bath regularly

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If you want to enjoy the benefits of the great outdoors, you should definitely add forest bathing to your to-do list. And don’t worry, you don’t have to live in a heavily forested area to benefit from this natural therapy. In fact, there are even many forest bathing sites in cities along with parks. The concept of forest bathing, which consists of exposing yourself to nature for physical, mental and emotional benefits, is quite timeless, but it is certainly very fashionable in recent years. It’s not hard to find a forest bathing book online or in bookstores, and you can even find youtube videos of forest bathing. One of the most impressive effects of forest bathing is its ability to promote relaxation and reduce stress, which is huge since stress plays a role in many acute and chronic illnesses.

What are forest bathing?

Forest bathing is also called shinrin-yoku. In Japanese, shinrin means “forest” and yoku means “bath.” So if you put all of that together, shinrin plus yoku equals forest bathing or bathing in a forest setting enjoying your surroundings using all your senses. What is tree bath? Some people also call forest bathing “tree bathing” or “natural therapy.” Shinrin-yoku or forest bathing is said to have officially started in the early 1980s in Japan, where it is still a form of preventative medicine and natural treatment today. From an anthropological point of view (study of humanity), forest bathing or natural therapy have been practiced by various tribes and cultures since the dawn of time.

When you practice forest bathing, you’re not trying to get in a workout that will make you break a sweat or get to the end of a long road. Rather, you are simply connecting with the nature around you. Today, nature therapy is practiced all over the world, in all kinds of beautiful forests. Japan remains one of the regions of the world that unsurprisingly appreciates forest bathing. It is a country that currently has more than 60 forest therapy camps. To take a forest bath, you immerse yourself in a naturally beautiful and healthy forest environment, using your different senses (sight, hearing, smell, etc.). It is a very peaceful and positive experience with scientifically proven health benefits, which I am about to share with you.

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It’s known as Japanese forest bathing, but other ancient medical systems are no doubt fans of the practice, including traditional Chinese medicine and Ayurveda. Traditional Chinese Medicine (TCM) views humans as inseparable from nature and places great importance on staying in touch with our natural environment. Many TCM practitioners consider our bodies to be a reflection of the natural world. Forest bathing or natural therapy is a popular method of maintaining homeostasis in the body, as are other traditional Chinese medicine practices, such as acupuncture.

Ayurvedic medicine emphasizes universal interconnectedness, or the idea of ​​a connection between people, their health, and the universe. Yoga is one of the many natural ways Ayurveda uses to maintain this interconnectedness, and today yoga is associated with forest bathing. While some people choose to walk or sit in their forest surroundings, others choose to give their forest bathing an Ayurvedic twist and practice yoga in the forest.

health benefits

1. Boost immune function

Forest bathing is definitely on the list of weird ways to stop an infection and boost the immune system. A scientific study published in 2010, titled “Effect of Forest Bathing Trips on Human Immune Function,” reveals that spending time in nature can significantly stimulate the activity of blood cells called Natural Killer (NK) cells. This is huge because NK cells help fight viruses and tumor cells.

The study reveals that three days of bathing in the forest increased the subjects’ NK activity, NK cell count, and intracellular levels of cancer-fighting proteins. These positive effects of forest bathing are attributed to phytoncides, which are essentially antimicrobial wood essential oils from trees such as alpha-pinene and limonene.

Previous scientific research in humans has also shown that phytoncide exposure can significantly increase NK cell activity, while reducing stress hormone levels and increasing the expression of cancer-fighting proteins. It is not uncommon to find cancer patients taking forest baths, as being in the forest can not only decrease stress and anxiety associated with cancer.

2. Lower blood pressure

High blood pressure or hypertension is not a condition to ignore. Fortunately, there are many natural ways to control high blood pressure. Shinrin yoku forest bathing has been shown to help lower blood pressure. Researchers who published a study on forest bathing in 2011 already knew that forest settings are known to reduce stress hormones such as adrenaline and norepinephrine and produce an overall relaxing effect, but they wanted to know more.

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In their small clinical study, these researchers examined how walking in a forest setting affected cardiovascular and metabolic parameters in 16 healthy male subjects. The results were very positive: habitual walking in a forest environment appears to lower blood pressure by decreasing sympathetic nerve activity. Forest bathing also had positive effects on stress hormone levels.

3. Improves the health of the nervous system

Forest bathing is also known to have a positive effect on heart rate variability. This effect is very important for the health of the nervous system, since heart rate variability (the variation in the time interval between heartbeats) is an indicator of the health of the balance between the sympathetic nervous system (whose main function is to activate the physiological system changes that occur during the fight or flight response) and the parasympathetic system (also called the “rest and digest system” or “recovery system” because it lowers blood pressure and heart rate). Maintaining a balance between the sympathetic nervous system and the parasympathetic system is key to avoiding a constant state of fight-or-flight stress, and it’s not surprising that forest bathing seems to help maintain this healthy balance of the nervous system.

4. Reduce stress

Trees are known to infuse the air with compounds that can have very positive effects on humans. These compounds are called phytoncides, and a study published in 2009 found that they can effectively reduce stress hormone levels in both men and women. How to get phytoncide by taking a forest bath? Just breathe the good forest air!

5. Improves mental health

A review published in 2015 démontre une fois de plus that nous ne pouvons vraiment pas orublier de passer du temps à l’extérieur, d’autant plus that de plus en plus de personnes vivent dans des zones urbanes et se sentent déconnectées de la nature de our days. This study found that participants who took a 90-minute nature walk reported “lower levels of rumination and showed reduced neural activity in an area of ​​the brain linked to mental illness risk compared to those who walked in an environment urban”. . Nature can be good for mental health. Reduces cognitive fatigue and stress and may be helpful for depression and anxiety. Do you want a mental boost? It may be time to take a bath (without soap and water) in your local forest.

6. Strengthen cognitive functions and be more creative

It probably won’t surprise you (or it might surprise you) that spending more time in nature can really boost your creativity. A study by psychologists at the University of Utah and the University of Kansas found that backpackers’ creativity test scores were 50% better after spending four days in nature, disconnected from electronic devices. This study published in 2012 was “the first to document systematic changes in high-level cognitive function associated with immersion in nature.

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7. Grounding

Being outdoors also gives you an opportunity to practice grounding, a method of connecting with the earth’s natural energy by walking barefoot. Known benefits of grounding include the reduction of free radicals in the body when they come into contact with “free electrons,” whether they come from the earth or from food derived from the earth.

8. Fight seasonal depression

You can combat seasonal affective disorder (SAD) by spending time outdoors. Researchers believe that this disorder may be related to a lack of sunlight and vitamin D. When you spend time outdoors, you can get more of both, and the benefits of vitamin D are important to many aspects of our health.

9. Breathe clean air

Let’s also not forget that it is very nice to escape indoor air pollution and breathe fresh air outdoors.

how to practice

The steps of the forest bath are quite simple:

go to a forest
Walk slowly
Breathe
open all your senses

Basically, bathing in the forest is spending time among trees and nature, without distractions. You won’t bother anyone, because you certainly won’t be using technology during your forest bath. The idea is to be very present, not to capture the moment for social media. You’re also not trying to reach a final destination like you would on a hike, you’re just in the woods, very present and taking it all in with your different senses to see the surrounding beauty, breathe in fresh air, smell the bark of a nearby tree. The act of bathing in the forest is certainly somewhat meditative, but there are no hard and fast rules of approach or discipline.

If you are wondering if it is possible to take a forest bath near me, you should ask yourself the following question. You can bathe in the forest anywhere you are surrounded by trees. It can be a small park in a city or a large national park. Wherever you are, just have the intention of connecting with nature in a healing way.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

6 innovative ideas for your eye health

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Presse Santé

From games to more hands-on methods, medicine and technology have made inroads into the world of eye care. Whether you have vision problems or are simply trying to stay ahead of your eye health, there are many ways to proactively improve your vision with today’s cutting-edge innovations. In this article, we’ll explore six innovative ways to improve your eyesight. Keep reading!

  1. Pink glasses for migraine:

This innovative method to help reduce the effects of migraines is a revolutionary avenue for those who suffer from ophthalmic migraines and photophobia. For those feeling the debilitating effects of migraines and vision problems, the promise of light rose-tinted glasses that help neutralize bright lights that can trigger migraine episodes can provide much-needed relief.

Getting these special glasses is also easier: you just have to ask your optician for them. There are pre-assembled mounts available, or you can use clips to fit onto your existing mounts. No prescription needed! However, it is recommended to speak to an ophthalmologist before using them to make sure they are right for you.

  1. Blue light blocking glasses:

These glasses help protect your eyes from harmful blue light emitted by digital screens like phones and computers. This type of artificial light has been linked to poor sleep quality, headaches, and general fatigue due to its ability to suppress melatonin secretion in the body. A hormone responsible for regulating our sleep and wake cycles.

Blue light blocking glasses block some of this high-energy visible light before it reaches the eyes, providing relief for those suffering from symptoms caused by overexposure to artificial blue light.

  1. Therapeutic video games:

Games specifically designed to improve vision are becoming increasingly popular with people of all ages, including children whose vision may deteriorate due to nearsightedness or other conditions. These games take the form of visual tests that test players’ acuity by asking them to identify different shapes and colors on the screen at different levels of difficulty. This type of game has been shown to help strengthen visual processing skills while providing entertainment!

  1. Stellest Glasses:

Essilor® Stellest lenses are the latest achievement in innovative eyewear technology. These lenses have been designed to slow the progression of myopia in children when worn constantly for 12 hours a day. What’s even more remarkable is that compared to standard lenses available on the market today, Stellest lenses have been shown to reduce myopia progression at an average rate of 67%. Making it a practical option for parents looking to invest in their children’s eye health and longevity. Especially children from 8 to 12 years old (age in which the progression of myopia is greatest).

  1. 20-20-20 method:

This technique involves taking frequent breaks from any activity that involves near vision (such as reading or using a computer). Rest for 20 seconds and focus your eyes on an object 20 feet away every 20 minutes during the day (for example, looking out the window). By giving your eyes regular breaks like this, you give them time to relax and refocus, reducing the strain caused by prolonged close-up work activities that can affect concentration in the short term, as well as vision health in the long term. .

  1. eye yoga:

Eye yoga is an increasingly popular way to improve eyesight without resorting to corrective lenses. By strengthening the eye muscles, increasing blood flow, and improving coordination and concentration, these exercises can make a difference in the long run. Even if you think you don’t need glasses or contacts, practicing these simple exercises can help keep your vision sharp and clear.

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Depending on the objectives and needs of each one, you can practice them once a day or several times a week. But no matter how often you practice them, taking the time to do eye yoga can help you preserve your natural ability to see clearly.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Here’s the actual walking distance you need to walk each day to lose weight

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Presse Santé

Walking therefore improves our health and helps us lose weight, but in order to lose weight, we must know some important principles related to this exercise.

Walking to lose weight: how many calories should I lose?

First of all, two factors determine the number of calories you burn during a walk: where you walk and your body weight. For example, if you walk at a speed of one kilometer per hour, you can burn 400 calories in 1 hour. 4 additional kilometers will allow you to lose 300 more calories. If you organize a daily schedule and use a pedometer, you can achieve more satisfactory results.

The pedometer is used to keep track of your daily exercises and increases your chances of achieving the desired results. Wear it close to the hips, it is not bulky and it will count the steps you have taken during the day. So you will know how many steps you have to take to lose weight.

Also, if you’re taking 7,000 steps a day but still can’t lose weight, you can solve the problem mathematically by figuring out how to add mileage to the number of calories you need to burn.

Many people would need to take 2,000 steps in 1 km to burn calories; in general, 100 burn in 1 km. The pedometer will count your steps, allowing you to determine how many calories you have burned and how many more you need to burn. This is explained below:

1 km = approximately 2,000 steps and 100 calories;
To lose 500 g you have to spend 3500 calories;

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So if you want to lose 500g per week, burning 500 calories per day, you must walk 10,000 steps per day;
You can also start slowly and then increase the number of steps.

How much do you have to walk every day to lose weight?

First, walk three times a week for 15-20 minutes and gradually increase the routine. The optimal condition is to be able to walk for 30 to 60 minutes a day. Thanks to this exercise you will be able to lose weight in a completely natural way, without drastic diets. It is clear that this does not mean that you can follow an unhealthy diet, you will always have to learn to eat healthy and in the right amounts, but you should not restrict yourself and “starve yourself” as it happens with many diets.
How to start walking to lose weight permanently: 10 practical tips

If you want to lose weight in your stomach and legs, walk around and avoid many behaviors and decisions that only settle you into a sedentary lifestyle.

Do not use taxis or buses, but walk.
Walk your children to school
Park your car far from where you are going
You can walk to your home or workplace, or get off the bus halfway
Use the stairs instead of the elevator

Some pedometers display the number of pounds lost and the number of calories lost, which can stimulate you. If possible, buy a good-quality pedometer that tracks all your steps and calories burned, so you can track and improve your progress.

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You can change your routine and walk in different parks, areas, neighborhoods

Invite a friend to walk with you once or twice a week, to prevent it from becoming a boring exercise
You have to constantly change areas and take advantage of some natural trails
When it’s cold outside, you can buy a treadmill and watch a movie or your favorite TV series while you walk.

Therefore, the chin up, the look deep, the belly in, the spine straight and the buttocks tight. This will greatly enhance the effects.

To find out how many calories you need to burn, consult your doctor, who will be able to tell you if your body is healthy and how many calories you need to burn. If, on the other hand, you want to walk to lose weight, use the treadmill. Please familiarize yourself with the control panel first so that you know how to use it, you can read the instruction booklet carefully.

You can choose to start with a preset program or, if you are already familiar with this type of instrument, with a manual program. Next, you will need to adjust the intensity and incline. Because you want to lose weight, you need to burn more calories, so choose a workout tailored to that effect. My advice is to alternate light walking exercises with brisk walks or runs.

treat yourself to good music

Walking long distances can be boring for some people. Unfortunately, boredom is not a friend of perseverance and, in the long run, it will be counterproductive.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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To detoxify the skin, these 4 tips can bring better results!

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Presse Santé

Do you want to have a radiant complexion without spending a fortune on expensive skin care products? Skin detox is a great way to achieve a glowing complexion, naturally! Taking the time to detoxify your skin can help remove impurities that clog your pores and slow cell turnover.

In this article, we’ll give you four simple tips to detoxify and revive dull skin and give it an instant boost. Read on to learn more about the benefits of a skin detox, plus easy ways to get started today!

Detoxify your skin: is it necessary?

Skin detoxification is an important part of a complete skin care routine and can help:

  • Improves the general health and appearance of your skin.
  • Cleanse and unclog pores to remove excess dirt, oil, makeup, or other debris that can clog them. This helps prevent blackheads, whiteheads, acne breakouts, and other skin irritations.
  • Reduce inflammation by removing toxins and dead cells from the surface of your skin.
  • Promotes cell renewal and balances the oily or dry appearance of the skin.
  • Maintain a radiant complexion by increasing blood circulation, which brings more oxygen and nutrients to skin cells.
  • Stimulates collagen production, which can make skin firmer and smoother over time.
  • Reduces bags around the eyes, making us look more awake and fresh.
  • Eliminate any boredom that has built up over time due to environmental stressors like pollution or sun damage.

How often should you follow a Detox treatment for your skin?

Depending on your skin type, it is generally recommended to perform a skin detox at least once every three months. However, if you have particularly oily or acne-prone skin, it is recommended that you do it more frequently.

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Before beginning your detox, it’s always a good idea to see a dermatologist to make sure you’re using the right products for your particular needs. He will be able to advise you on the products that best suit your skin type.

The basis of a good detoxification of the skin is proper cleansing.

  • Start by cleansing your face with a mild cleanser twice a day using lukewarm water.
  • Avoid rubbing too hard, as this can remove essential oils and cause dryness or irritation.
  • Use a toner specially formulated for oily or acne-prone skin. This will balance the pH of your skin and remove any residue left behind by the cleanser.
  • Next, exfoliation is essential as part of a complete skin detox. Don’t exfoliate too often though, as this can lead to over-exfoliation, disrupting the skin’s natural protective barrier, leading to redness and increased sensitivity.
  • When it’s time to exfoliate, be sure to use an enzymatic exfoliator. This type of product gently dissolves dead cells without irritating the delicate tissues of the face.
  • Also, be sure to wear sunscreen after your facial, even if you’re detoxing indoors! Sun damage can be one of the biggest villains when it comes to maintaining healthy skin, so protection is key!

Never underestimate the effect of a facial sauna.

Whether used at home or in a spa, the facial sauna can help to deeply cleanse and purify your skin. Helps open pores, allowing for better absorption of face masks and serums. Not only do you get a cleaner, more radiant complexion, but the steam can also help detoxify the skin and reduce inflammation.

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Regular use of a facial sauna can reduce puffiness, minimize fine lines and wrinkles, as well as hydrate the skin for a healthier appearance. This is because the heat from the steam draws excess moisture from the deeper layers of the skin and brings it to the surface. Facial saunas also promote blood circulation, which helps improve your complexion by nourishing cells that would otherwise be starved of oxygen and nutrients due to clogged blood vessels or clogged pores.

Plus, they’re also great for reducing stress levels! The calming effects of heat and aromatherapy will not only relax the muscles of the face, but also create a feeling of maximum relaxation throughout the body.

Bet on the right active ingredients.

If you are looking to do a skin detox, it is important to choose the right active ingredients to effectively purify and cleanse your complexion. One of the best natural ingredients for this task is green clay, thanks to its powerful toning and purifying properties. It is also very effective in reducing inflammation and redness caused by acne and other skin irritations. Charcoal is another great option as it helps absorb excess oil, blackheads and whiteheads and is gentle enough on the skin.

Alpha Hydroxy Acids (AHAs) are chemical exfoliants that can be incredibly effective at replenishing the skin and removing impurities. Also, essential oils like tea tree, lavender, or citrus are great for their cleansing benefits. Vitamin C should also be a part of your routine, as it evens out discolorations, brightens skin tone, and helps build collagen, all of which contribute to a healthier complexion.

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However, whatever ingredients you choose for your skincare routine, always remember to use them responsibly so as not to harm your sensitive skin. Overuse of certain products can lead to dryness, irritation, or even new breakouts, something you should definitely avoid when doing a detox! Therefore, always read the instructions carefully before applying any product to the face or body, and be on the lookout for possible allergic reactions.

Arm yourself with detox food supplements for the skin.

Detox food supplements can be taken orally or applied topically, depending on the desired results. The oral forms of these supplements are often made up of natural ingredients like herbs, amino acids, vitamins, and minerals that help the body get rid of toxins more efficiently. Topical forms may contain antioxidants and other compounds that help remove harmful contaminants from pores.

Regular intake of detoxifying dietary supplements can improve skin health, reduce inflammation and a more radiant complexion. These supplements also work to reduce signs of aging, such as fine lines and wrinkles, as well as discoloration caused by sun damage.

When taking or applying any form of detox supplement, it is important to carefully follow the directions to achieve optimal results and to ensure safety. Do not hesitate to take the advice of your dermatologist.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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