By David Blyweiss, M.D., Advanced Natural Wellness
June 14, 2021
I love being outdoors in areas that have a lot of trees and plants. I instantly feel better. It clears my mind and sharpens my focus. It energizes me.
But it also does something else. It enhances my immune system.
That’s because trees and plants emit natural essential oils known as phytoncides. These are antimicrobial oils that defend the plants from insects, animals and rot.
In humans, exposure to phytoncides naturally increase the number and activity of natural killer (NK) cells in the body. NK cells knock tumor cells and virally infected cells out of the body. So that’s great.
Phytoncide exposure also decreases stress hormone levels. So now you know why being out in green areas seems to give you a boost and makes you feel better.
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The Japanese started experiencing the effects of phytoncides in the 1980’s, when Forest Bathing became popular in the country. They call it “shinrin-yoku”, which basically means “taking in the forest atmosphere”.
In addition to the immune benefits of phytoncides, the sunlight adds even more of a boost to your immune response.
Sunlight energizes T cells, which play an important role in human immunity. Specifically, low levels of blue light, found in sun rays, makes T cells move faster. This helps them get to the to the areas where they are needed more quickly.
And this is completely separate from the role vitamin D from the sun has on immunity. When your vitamin D levels are high, it reduces the chance of autoimmune disorders and cancers.
Take a Nature Walk
Now, you might think walking in the forest sounds like a hiking trip. It’s not. Rather, it’s the process of slowing down and allowing yourself to take in the sights, sounds and smells of nature.
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Not only do you get the phytoncide and sun exposure, spending time in a forest environment can:
- Lower cortisol concentrations
- Reduce pulse rate
- Decrease blood pressure
- Improve parasympathetic nerve activity
- Lower sympathetic nerve activity
The boost in NK cell activity after a nature work lasts for more than 30 days after the experience. This means just a monthly walk in the forest, woods or an area with a lot of trees and plants could have a big impact on your natural immunity.
How do you do it? It’s easy.
First, decide where you want to go. National parks, forests and wildlife reserves are great, but not always easy to get to. There’s nothing wrong with the local woods and parks. Leave all your devices behind. You won’t need them.
Once you get there, don’t turn it into a hike. Meander along in any direction you want to go. You aren’t in a hurry. You have nowhere else to be. Just take in the sights, sounds and smells – the birds, the rustling of leaves, the sun shining through the branches and the smell of fresh air. Sit on a log or dip your toes into a stream.
It’s a wonderful experience, but you have to be open to slowing down and taking in the atmosphere.
Bringing the Forest Indoors
If you don’t have a green area nearby or are unable to get to one often enough, you can create your own miniature forest with indoor plants. I have greenery in both my home and my office.
An herb garden in your kitchen or dining room window is a great way to start. They’re convenient to have around for cooking.
If you’re new to plants, there are a lot of great indoor plants that can be very easy to care for. Some that generally grow well even if somewhat neglected include the ZZ plant, philodendron, aloe vera, spider plant, snake plant and monstera deliciosa.
To get the sounds of nature inside your house, just play sounds of birds, waterfalls, streams, crickets or rain. It won’t be exactly the same as being in the forest, but it will have the same soothing effects. Essential oils with cypress, spruce, pine, juniper berry and other outdoor scents can add to the feeling of being outdoors.
SOURCES:
Li Q, Kobayashi M, Wakayama Y, Inagaki H, Katsumata M, Hirata Y, Hirata K, Shimizu T, Kawada T, Park BJ, Ohira T, Kagawa T, Miyazaki Y. Effect of phytoncide from trees on human natural killer cell function. Int J Immunopathol Pharmacol. 2009 Oct-Dec;22(4):951-9.
Li Q, Kobayashi M, Inagaki H, Hirata Y, Li YJ, Hirata K, Shimizu T, Suzuki H, Katsumata M, Wakayama Y, Kawada T, Ohira T, Matsui N, Kagawa T. A day trip to a forest park increases human natural killer activity and the expression of anti-cancer proteins in male subjects. J Biol Regul Homeost Agents. 2010 Apr-Jun;24(2):157-65.
Liu, S., Galat, V., Galat4, Y. et al. NK cell-based cancer immunotherapy: from basic biology to clinical development. J Hematol Oncol 14, 7 (2021).
Park BJ, Tsunetsugu Y, Kasetani T, Kagawa T, Miyazaki Y. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med. 2010 Jan;15(1):18-26.
Phan, T., Jaruga, B., Pingle, S. et al. Intrinsic Photosensitivity Enhances Motility of T Lymphocytes. Sci Rep 6, 39479 (2016).
