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Forest Bathing for Better Bones
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We are more than just physical beings reliant on food and water to survive.  Inside each of us there is a life force that we call the soul.  You can’t see, touch or test the soul, yet it is critical to our health and happiness.  Nurturing your mental, spiritual and emotional health is just as important as exercise and nutrition are to maintaining strong bones.

Spending time in nature is a wonderful way to nurture the soul and strengthen your bones.

“EVERYBODY needs beauty, places to pray and play in, where NATURE MAY HEAL AND CHEER, and give strength to body and soul alike.”
~ John Muir, naturalist and conservationist

Nature has healing powers.  Intuitively we know that being out in the woods, absorbing the sights and sounds of nature, makes us feel healthier.  Now emerging research confirms that connecting with nature helps humans reduce stress, combat chronic pain and boosts the immune system. Scientists are studying the growing practice of Shinrin-yoku, or “Forest Bathing” and the benefits it has on health and healing.

This practice of “Forest Bathing” was developed in Japan in the 1980’s as part of its national health program and today numerous studies have shown it to have tangible health benefits. These gentle walks through the woods have been shown to provide cardiovascular benefits of lowering blood pressure and heart rate, psychological benefits of reducing stress, anxiety and depression, as well as improved cognitive function and creativity.  Most recently, researchers have found positive effects of forest bathing on the human immune function.

A forest bathing trip involves visiting a forest or natural green space for relaxation while breathing in organic compounds called phytoncides.  Phytoncides are antimicrobial oils emitted by trees and plants into the atmosphere. These phytoncides defend the plants against bacteria, fungi and insects and can benefit our health as well.  Studies have shown that breathing in phytoncides can significantly decrease the production of stress hormones and increase the production and activity of Natural Killer cells, immune cells that can kill off tumors and cells infected with viruses.  These affects were found to last at least 7 days after a forest bathing trip.

How can a slow stroll through the woods, that doesn’t emphasize exercise, help to strengthening your bones?  Spending time among trees and in nature can enhance the immune system, decrease systemic inflammation and reduce the production of stress hormones.  All strongly associated with optimal bone metabolism and protection against bone loss.

How can you begin to experience the benefits of the forest?  Find a way to connect with nature, be it a forest, park or any green space.  Tune into the sights, sounds, smells, textures and taste the freshness of the air.

Below are further guidelines by the Association of Nature and Forest Therapy to enriching your forest bathing experience.

Guide lines for Practicing Forest Bathing

  • Work with the forest as a partner, rather than as a setting for an activity. When you skillfully open yourself to the forest, it will work with you in a positive way.
  • Keep your focus on embodiment and sensory experience; don’t over-think it.
  • Minimize efforts to achieve anything.
  • Ideally, your walks will last between two and four hours. This allows enough time for your mind and body to slow down and become relaxed.
  • You don’t need to go very far, often only a half mile or less. It’s about being here, not getting there.
  • Your primary goal is not to get a workout. It’s more like playtime with a meditative feeling. If you find yourself working out, just pause for a moment of stillness, then proceed again slowly.
  • While you can forest bathe in any natural environment, ideally your walks should take place in a wooded environment, with streams and meadows and minimal intrusion from human-made sounds such as traffic or construction.
  • The trail should be accessible and easy to walk on.
  • Go unplugged, without technological barriers between your senses and the forest.
  • Don’t let concepts such as “mindfulness” or “walking meditation” trick you into making efforts to experience anything other than what the forest offers.
  • Don’t let the experiences of others or outcomes such as the feelings of awe described in research studies trick you into trying to have those same experiences. Let each walk be its own experience; avoid trying to recreate prior positive experiences.

Don’t allow the hustle and bustle of life to interfere with your relationship with nature.  Find time to bathe yourself in the beauty and awe of nature.  Your spirit, soul, body and bones will thank you!

 

References used for the blog post:
1.  Association of Nature and Forest Therapy Guides and Programs.  Guidelines  Retrieved from http://www.natureandforesttherapy.org/
2.  Atchley, R. A., Strayer, D. L., & Atchley, P. (2012). Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings. PLoS ONE,7(12). doi:10.1371/journal.pone.0051474
3.  Feng, S., Madsen, S. H., Viller, N. N., Neutzsky-Wulff, A. V., Geisler, C., Karlsson, L., & Söderström, K. (2015). Interleukin-15-activated natural killer cells kill autologous osteoclasts via LFA-1, DNAM-1 and TRAIL, and inhibit osteoclast-mediated bone erosionin vitro. Immunology,145(3), 367-379. doi:10.1111/imm.12449
4.  Li, Q., Kobayashi, M., & Wakayama, Y. (2009). Effect of Phytoncide from Trees on Human Natural Killer Cell Function. International Journal of Immunopathology and Pharmacology,22(4), 951-959. doi:10.1177/039463200902200410
5.  Li, Q. (2009). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine,15(1), 9-17. doi:10.1007/s12199-008-0068-3
6.  Li, Q., Kobayashi, M., & Kumeda, S. (2016). Effects of Forest Bathing on Cardiovascular and Metabolic Parameters in Middle-Aged Males. Evidence-Based Complementary and Alternative Medicine,2016, 1-7. doi:10.1155/2016/2587381
7.  Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2009). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine,15(1), 18-26. doi:10.1007/s12199-009-0086-9

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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