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Tatler Asia
15-07-2025
- Health
- Tatler Asia
10 things that happen to your brain and body when you go forest bathing
3. Natural killer (NK) cell activity increases In a landmark study by Qing Li, an expert in forest medicine, participants who spent time forest bathing showed a significant boost in natural killer cells, white blood cells critical for immune defence. The effect lasted for up to a week after the experience, and some studies suggest the volatile organic compounds emitted by trees (called phytoncides) may be responsible. 4. Prefrontal cortex activity slows down The prefrontal cortex governs executive functions like planning, analysing and self-criticism. Constant activation—common in modern life—can lead to burnout and rumination. According to a 2015 study by the International Journal of Environment Research and Public Health , forest bathing appears to quiet this region, encouraging a shift toward more meditative brain states. Think less overthinking, more being. 5. Blood pressure improves Research from 2020 specifically on forest bathing for hypertensive adults found that, while the activity is not a cardiovascular workout, the physiological changes it triggers can benefit heart health. Studies show participants often experience a drop in both systolic and diastolic blood pressure after forest exposure. These aren't dramatic drops, but they are measurable and consistent. 6. Mood stabilises Time in forests has been linked to reduced anxiety and improved mood scores. In his research, forest bathing expert Qing Li found that subjects who walked through forest environments reported lower levels of hostility and depression compared to those in urban settings. The sensory richness—visual, olfactory, auditory—seems to offer a unique form of psychological nourishment. 7. Inflammation may decrease Although research is still in its early stages, some evidence points to forest bathing's potential in lowering inflammation markers like C-reactive protein (CRP). Chronic inflammation is associated with conditions ranging from heart disease to depression, so the implications here could be significant, even if not yet fully understood. 8. Attention and memory sharpen Forest bathing is also being looked at through the lens of cognitive performance. A study published in Urban Forestry & Urban Greening found that participants who spent time in green spaces showed improvements in working memory and attention spans. The theory? Nature reduces cognitive fatigue and restores focus, much like a mental reset button. 9. Sleep quality improves Though few studies look at forest bathing and sleep directly, many of the downstream effects—lower stress, better mood, reduced inflammation—contribute to deeper, more restorative sleep. Anecdotally, many report sleeping more soundly after a day spent among trees, and research into similar nature-based interventions backs this up. 10. You build sensory intelligence Unlike screen-based relaxation methods, forest bathing is multisensory. The scent of damp earth, the dappled light through leaves and the irregular pattern of birdsong recalibrate your senses. Over time, forest bathing may make you more attuned to your environment, increasing sensory sensitivity in a way that's both grounding and mentally stimulating. Forest bathing won't cure chronic illness or undo burnout overnight. But it can engage your body's systems in a way most wellness trends can't claim. In a culture of excess, that kind of subtlety might just be the most luxurious offering of all.
Japan Times
20-06-2025
- Health
- Japan Times
The science of shinrin-yoku: Why forest bathing feels good
Leaves shimmer in shades of verdant green. Sunlight reflected from a rippling creek dances up a tree trunk. Birds chirp, bullfrogs croak and earthy scents of plants and soil fill the air. A visit to a forest soothes our senses. But researchers say that volatile organic compounds released from the trees, whose concentration peaks from June through August in Japan, can do a lot more to make us healthier. Japan is the birthplace of forest bathing, or shinrin-yoku — the process of taking in the forest through your five senses as a means of relaxation. Coined in 1982 by then-Forestry Agency chief Tomohide Akiyama, the concept is now well-established in Japanese culture, and most people consider it a given that it's healing to spend time in the great outdoors. However, doctors such as Qing Li, a clinical professor at Nippon Medical School in Tokyo, have scientifically proven that spending time in nature offers a plethora of medicinal benefits — from enhancing the activity of immune cells and lowering blood pressure and heart rate to reducing stress hormones and levels of anxiety, depression and anger. Qing Li, a clinical professor at Nippon Medical School, has spent decades studying the effects of exposure to nature on the human body. | TOMOKO OTAKE 'It had long been common sense that you can reduce stress by immersing yourself in a beautiful Japanese forest, but it wasn't proven with evidence at all,' Li, a pioneer in the field of forest medicine, says. 'It was only in 2004 that the government gave grants of ¥150 million to look into the science of it to a team of researchers, which I was part of.' Li has analyzed natural killer cells, a type of white blood cell that protects the body from pathogens and cancers. In a seminal study published in 2007 , he took 12 Tokyo-based 'healthy but tired salarymen' from the ages of 37 to 55 on a two-night, three-day forest bathing trip to Iiyama, Nagano Prefecture, a location famous for its beech trees. Blood samples taken before and after the trip showed that the activity and number of natural killer cells, as well as the levels of anti-cancer proteins, increased after forest bathing. But is it really the forest that causes this and not, say, a simple change of scenery? The following year, Li took the same group of corporate warriors on a three-day trip to an urban district of Nagoya with much less greenery than the previous excursion. Li had them walk the same distance and hours as in Iiyama. The trial showed that a trip to the city did not improve the participants' immune cell activity or levels. He followed up with more studies, proving that, yes, forest bathing works for women, too , and its effects last as long as 30 days after a three-day trip. 'That means, if you go on one forest bathing trip of three days once a month, immune levels in the human body can always be kept at high levels,' he says. Other studies have shown that shinrin-yoku reduces the levels of adrenaline, noradrenaline and cortisol, all of which are stress hormones. Phytoncides — aromatic substances released from trees and grass to protect themselves from insects, bacteria and fungi — also stimulate an immune response from the human body. | GETTY IMAGES But why is forest bathing so good for the body? Li says that, while there are still many unknowns, phytoncides — aromatic substances released from trees and grass to protect themselves from insects, bacteria and fungi — play a key role. In a 2009 study , Li compared the levels of immune cell activity in two groups of people: one staying in hotel rooms filled with essential cypress oils vaporized and released from humidifiers and another staying in rooms without the aroma. The results showed that phytoncide exposure in a nonforest environment alone had some effect, Li says. He estimates that the aromatic substances account for about 30% of the therapeutic benefits of forest bathing with the remaining boons coming from the other sensory experiences. How exactly is forest bathing different from regular hikes or nature walks? In forest therapy, the emphasis is on awakening your five senses through the mindful observation of nature without over-exertion, experts say. Since two-thirds of Japan is covered in forests, the nation has more than its fair share of forest bathing destinations to choose from. The Kitamoto Nature Observation Park in Kitamoto, Saitama Prefecture, is one of around 60 'forest therapy bases' in Japan certified by the nonprofit Forest Therapy Society. Just 90 minutes from Tokyo, the 30-hectare forest is blessed with a mixture of cypress, cedar, oak and cherry trees. The Kitamoto Tourism Association organizes forest therapy tours , including two-hour standard tour sessions and special tours combining walks and yoga or local history talks. Fees for most sessions, available in English or Japanese, are between ¥3,000 and ¥6,000. Forest therapy guide Sayuri Ide helps need trekkers not only along hiking routes but through different ways of acceptingf the positive mental benefits of forest bathing. | TOMOKO OTAKE During a recent guided tour, forest therapist Sayuri Ide asked me to pick up a fallen leaf at the park's entrance. When I tore it in half, it smelled like cloth incense. 'This is a camphor leaf, and it is used as an insect repellent,' she says. In the forest, Ide walks slowly, often pausing along the trail. She asks me to take a deep breath, listen to the rustling of leaves and the murmur of a stream, and notice the layered shades of green in the canopy overhead. We drop a leaf into the water and watch how its shadow looks more intricate than the leaf itself. We eat mulberries freshly picked from a tree, take a break for herb tea and, at the end of our two-hour walk, lie down beneath a big tree for a short, restful nap. At one point, Ide asks me what shape of leaves I like best. I say I like round ones, and she nods in agreement. 'We live in such a square world,' Ide says, referring to smartphones and PC screens. 'I want more people to appreciate the beauty of roundness in nature.' Li personally recommends Akasawa Recreation Forest , known as the birthplace of shinrin-yoku, in Agematsu, Nagano Prefecture. It is known for a cypress forest so full of phytoncides that it keeps mosquitoes away. The Okutama forest therapy base , featuring five 'therapy roads' whose distances range from 1.3 to 12 kilometers and which includes some barrier-free routes, is another good venue, he says. Even in central Tokyo, numerous phytoncide-rich spots offer relief, such as the Shinjuku Gyoen park in Shinjuku Ward, the Institute for Nature Study in Minato Ward and the Rikugien and the Koishigawa gardens in Bunkyo Ward.
Chicago Tribune
21-02-2025
- Entertainment
- Chicago Tribune
Afternoon Briefing: Chicago's frigid temps are just right for competitive ice swimmer
Good afternoon, Chicago. With little business to act on, the Chicago Police Board gathered last night for its monthly meeting at CPD headquarters, its first since the head of the Civilian Office of Police Accountability said she would step down. Andrea Kersten, COPA's chief administrator since 2021, announced her resignation last week amid other high-level city agency departures, including that of COPA's second-in-command, Deputy Chief Administrator Ephraim Eaddy. Here's what else is happening today. And remember, for the latest breaking news in Chicago, visit and sign up to get our alerts on all your devices. Chicago's frigid temps this week make Lake Michigan just right for competitive ice swimmer Qing Li Qing Li, who lives in downtown Chicago, is one of nearly a hundred American athletes competing in the growing sport of ice swimming, where people traverse frigid waters of 41 degrees or lower with nothing but a swimsuit, goggles and a swimming cap. Hundreds of vacant lots in Chicago to be sold after landlords' bankruptcy, opening up opportunities for redevelopment Buyers could ride the wave of new investment pouring into other South and West Side neighborhoods, said Steve Madura, senior vice president of Hilco Real Estate Sales, the company handling the sale. Read more here. Coby White is now the centerpiece of the Chicago Bulls offense. Is he ready for the spotlight? Bulls guard Coby White is no longer in a position where his teammates can absorb an off night — or an off week. After years as the second or third option, he will be fully in the spotlight for the rest of this season. Read more here. Will Chicago Bears, flush with salary-cap space, be 'aggressive' in free agency? 7 thoughts entering NFL combine. A fear-mongering autocrat rigs elections to maintain power as a rising resistance fights to bring back kindness. I'm talking, of course, about 'Princess and the Pea,' the main event of the Joffrey Ballet's mixed-repertory bill on now at the Lyric Opera. Read more here. More top Eat. Watch. Do. stories: U.S. District Judge Christopher Cooper decided he could not grant a motion from unions representing the workers to temporarily block the layoffs. He found that their complaint amounted to an employment dispute and must follow a different process outlined in federal employment law. Read more here.
Chicago Tribune
21-02-2025
- Sport
- Chicago Tribune
Just chillin': Chicago's frigid temps this week make Lake Michigan just right for competitive ice swimmer Qing Li
Qing Li always wanted to compete in the Olympics. The 35-year-old grew up surrounded by swimming greats and even got to meet a few Olympic swimmers before she turned 10. From a young age, Li competed in swim club and continued the sport all the way through college. But it was not until Li was 32 when she would finally win a gold medal on a world stage in France. Except, that gold medal was not for the Olympic swimming, but for ice swimming at the International Ice Swimming Association's world championship. Li, who lives in downtown Chicago, is one of nearly a hundred American athletes competing in the growing sport of ice swimming, where people traverse frigid waters of 41 degrees or lower with nothing but a swimsuit, goggles and a swimming cap. She will compete in one of those chilly competitions this weekend at Lake Memphremagog in Vermont. Over 700 people from more than 40 countries compete in ice swimming, with competitors coming from Germany, Italy, China and even Mexico. In the U.S., there are ice swimmers from across the country — from states that experience colder climates such as Illinois, Indiana and Massachusetts to states known for warmer weather such as Arizona, Texas and California. The International Ice Swimming Association held its first official national U.S. competition last year and as interest in the sport continues to grow, the association is pushing for the sport to be included in the Olympics. When training for competitions around this time of year — Chicago saw wind chills of about 20 below this week — Li practices in an indoor pool to work on her speed and endurance. However, she will occasionally hop into Lake Michigan to get acclimated to the water, sometimes bringing a hammer to hack through the ice with if the lake has frozen over. Last weekend, Li hopped into the lake around sunrise — on days where Chicago saw snow and temps drop into the single digits. Li started doing open water swimming when she was 14. She swam her first open water 3K event in 2014 — and completely hated it. 'I went in, I swam it, I got out and said, 'Never again. This was horrible. Like, I don't know why people do this to themselves. This was the worst thing that anyone could do,'' Li said. 'I swallowed a jellyfish. I was getting dehydrated from the salt water.' But Li stuck with the open water swimming and eventually made the transition to ice swimming in 2018, the same year she moved to Chicago. 'When I moved to Chicago, because Lake Michigan is just cold all year round, I wanted to see how long I could last through the winter,' Li said. Training for ice swimming is no small feat, even for those who do not swim competitively. 'There are a lot of people that want to get involved and do these things, you know, for the 'gram more than understanding the sport and really getting into it,' Rena Demeo, vice chair of the IISA USA Board, said. 'It can be dangerous. You're swimming in water that's 41 degrees or colder, not wearing a wetsuit. Depending on how fast you are, that's going to be how long you stay in the water.' Ice swimming participants are always at risk of hypothermia or afterdrop, the phenomenon where your body temperature continues to drop while rewarming after hypothermia. Before jumping headfirst into 40 degree water, beginning ice swimmers need to learn how to warm up correctly. 'Warming up can be as dangerous as being in the cold if you do it incorrectly,' Mary Ann Best, a competitive ice swimmer from Indiana, said. From there, ice swimmers are instructed to build up tolerance by starting off with warmer temperatures and progressing into colder waters. 'So if water temperature is dropping below 60, and then below 50, and then you're thinking that, 'My God, how many others survive at 47,' said Marcia Cleveland, a non-competitive ice swimmer from Wilmette. 'And then all of a sudden, when it's 42 you're wishing it's 47.' How much time is spent in the water is just as important as the temperature of the water itself since swimming in the water often is key to getting acclimated. 'Your body has to be really, really used to it. And you do it little bits at a time,' Best said. 'So I started out at like 10 minutes and then just kept increasing.' It is also paramount for ice swimmers — both old and new — to warm up safely after completing a swim. Some competitions even have hot tubs and saunas for people to use after they finish swimming. 'The warming up after is super, super critical and if you don't do it properly … you can end up with things like not being able to feel your fingertips,' said Li, speaking from experience. 'I always tell people like when you start feeling really good, that's the time to get out.' Over the years, from Ironman competitions to formally competing at high levels, Li has played around with different ways to keep herself safe while also pushing herself out of her comfort zone. In some cases, she said she has found that 'a little extra fat doesn't hurt.' In January, Li and Best were among hundreds of swimmers participating in the 6th Ice Swimming World Championships in Molveno, Italy. It was the largest team the U.S. has ever taken to the event, according to Demeo. 'It was in a pool outside surrounded by the Dolomites. It was crazy beautiful, but the water was super cold,' said Demeo, who was also in Italy. 'It was like 32 degrees some days, not a lot of sun.: At that event, Demeo said Li broke a world record. A mutual friend of theirs named Elaine came to the event dressed up as an eagle to show support for the U.S. team. 'And there's a picture, like Qing has her USA cap on, Elaine's dressed like an eagle, and Qing realizes she broke a world record,' Demeo said. 'It's the most beautiful picture ever.'
