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trong r?ng ?? ch?a l V ‘Shinrin-yoku’ c ‘taking in the forest atmosphere’ c ‘forest bathing‘. D, body and soul. The idea with Shinrin-yoku, a term coined by the government in 1982 but inspired by ancient Shinto and Buddhist practices, is to let nature enter your body through all five senses, and feel at one with the forest. It is about being mindful of your surroundings and the experience. It’s not about extreme outdoor sports or being alone in the wilderness, but about allowing your body and psyche to unwind in the peace of the woods, similar to natural aromatherapy. Ancient wisdom and tribes, who live in harmony with nature, have advocated this for long, and only in recent years there have been studies carried out to prove the health benefits of forest bathing. Researchers have shown that forest bathing can significantly lower levels of cortisol, a stress hormone, along with lower blood sugar, blood pressure and heart rate, reduces depression and anger. Other research points out that walking in the woods can boost the body’s immune system by increasing anti-cancer proteins and enhancing the so-called natural killer activity of certain cells. Humans have evolved from nature, that’s our home, and is one of the reason why we are so comfortable in it, even though many wouldn’t realise that. Lets go through some of the studies conducted to validate these claims, long known to man – Reduced Stress levels – One study conducted by Yoshifumi Miyazaki from the University of Chiba, tr 260 people at 24 sites in 2005 v 2006 found that the average concentration of salivary cortisol, a stress hormone, in people who gazed on forest scenery for 20 minutes was 13.4 percent lower than that of people in urban settings Miyazaki has taken more than 600 subjects into the woods since 2004. He and his colleague Juyoung Lee, also of Chiba University, have found that leisurely forest walks, compared with urban walks, show a 12.4 percent decrease in the stress hormone cortisol, a seven percent decrease in sympathetic nerve activity, m?t 1.4 percent decrease in blood pressure, and a 5.8 percent decrease in heart rate. Attention deficit hyperactivity disorder (ADHD) – In a controlled study by University of Illinois, 17 children diagnosed with attention-deficit/hyperactivity disorder (ADHD) were exposed to different environments. They found that children experienced substantially improved concentration after a 20-minute walk in a city park as compared to a 20-minute walk in downtown or residential settings. The researchers concluded the positive results were comparable to the effects of Ritalin. Creativity – A pilot study by psychologists Paul and Ruth Ann Atchley of the University of Kansas and David Strayer of the University of Utah found that after three days of hiking and camping in the wilderness, participants in an Outward Bound course improved their scores on tests of creativity by 50 percent. Increases Natural killer cells – Natural killer (NK) cells are a type of white blood cells that plays an important role in defense against bacteria, viruses and tumors. With aging, high stress levels, and pesticides, the NK count can reduce. The video below shows more about shinrin-yoku science, forest bathing practice in Japan and its effect on the human health – 2005 v 2006, Qing Li from the Nippon Medical School in Tokyo, brought a group of middle-aged businessmen into the woods to hike for three days. By the end, blood tests showed that their NK cells had increased 40 percent. A month later, their NK count was still 15 percent higher than when they started. But when the same people walked in the city, their NK levels didn’t change. One of the theories as to why forest therapy works is that trees give off scents of volatile oils, known as phytoncides have proven to increase the activity and efficiency of NK cells. Lowers Blood Sugar – Forest bathing may also help control blood sugar. A Japanese study followed 87 adults diagnosed with type-2 diabetes for six years. They walked in the forest nine times in this period for 3 ho??c 6 kilometers (1.9 ho??c 3.7 miles), depending on their physical ability. At the end of the study, researchers found that the forest walkers had lower blood sugar, improved insulin sensitivity, and decreased levels of hemoglobin A1c. Any form of exercise can help improve blood sugar regulation in people with diabetes. When you consider that the frequency of the walks (only nine times in six years) and the fact that blood sugar levels were significantly decreased but not really different between those who walked the long and short distance, researchers concluded that factors, apart from exercise, also led to the positive long-term results, including changes in hormonal secretion and nervous system function associated with blood sugar metabolism. Regularly walking in the forest also leads to - - Deeper and clearer intuition - Increased flow of energy - Increased capacity to communicate with the land and its species - Increased flow of prana/life force - Deepening of friendships - Overall increase in sense of happiness It is such a simple process, just walk in the forest, listen to the sounds of the birds chirping, meandering streams, absorb the greenery around you and the aromas of the forest. Its only when we disconnect from nature, do we face health issues and illnesses. Biologist E.O. Wilson coined the term ‘biophilia‘, which means ‘love of life or living systems’ describes this innate human need. If you are leading a busy life or staying in the city, take time off and reconnect with nature, visit a park at least few times a week, or wander in the woods. I remembered a quote I read by Frank Lloyd Wright, “Study nature, love nature, stay close to nature. It will never fail you.” The physiological effects of Shinrin-yoku Ngu?n h:
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Šetnja u šumi na sebe ozdravi Uvijek sam bio ljubitelj prirode, tko cijeni provoditi vrijeme na otvorenom i ispijanje u pozitivnu energiju od zelenom okruženju. Tako sam bio naprosto oduševljen kada sam došao preko popularne prakse u Japanu pod nazivom 'Shinrin-Ostalo’ što znači ‘uzimajući u šumskom atmosferi’ također poznat kao 'Šuma kupanje'. Provoditi vrijeme u prirodi je iscjeliteljsku energiju za um, dušu i tijelo. Ideja s Shinrin-yoku, termin skovao vlade u 1982 ali nadahnut drevnim Shinto i budističke prakse, je da priroda uđe u vaše tijelo kroz svih pet osjetila, i osjetiti povezanost s šumi. On je o tome da spominješ svoje okoline i iskustva. To se ne radi o ekstremnim sportovima vani ili biti sama u pustinji, ali o tome čime svoje tijelo i psiha za opuštanje u miru šume, sličan prirodnu aromaterapiju. Drevna mudrost i plemena, koji žive u skladu s prirodom, su se zauzimao za dugo, a samo u posljednjih nekoliko godina došlo je studija provedena dokazati zdravstvene prednosti šumskog kupanje. Znanstvenici su dokazali da je šuma kupanje može značajno niže razine kortizola, hormon stresa, zajedno s nižim šećera u krvi, krvni tlak i broj otkucaja srca, smanjuje depresiju i ljutnju. Druga istraživanja ističe da je hodanje u šumi može potaknuti imunološki sustav povećanjem proteine protiv raka i jačanje tzv prirodnih ubojica aktivnost određenih stanica. Ljudi su se razvili iz prirode, to je naš dom, i jedan je od razloga zašto smo se tako ugodno u njemu, iako mnogi ne bi shvatili da. Omogućuje proći kroz neke od studija provedenih potvrditi ove tvrdnje, dugo poznat čovjek – Smanjena razina stresa – Jedna studija provedena od strane Yoshifumi Miyazaki sa Sveučilišta Chiba, na 260 Ljudi na 24 mjesta u 2005 i 2006 nađeno je da je prosječna koncentracija kortizola iz sline, hormon stresa, u ljude koji su zurili u šumskom krajoliku za 20 minuta bio 13.4 posto niža nego da ljudi u urbanim sredinama Miyazaki je preuzeo više od 600 subjekti u šumu od 2004. On i njegov kolega Juyoung Lee, također Chiba University, su otkrili da ležerno šuma šetnje, u usporedbi s urbanim područjima, Show 12.4 Smanjenje posto u hormona stresa kortizola, pad od sedam posto u simpatičkog živčanog aktivnosti, a 1.4 posto smanjenje krvnog tlaka, i 5.8 Smanjenje posto otkucaja srca. Pozornost deficit hiperaktivnost nered (ADHD) - U kontroliranoj studiji Sveučilišta u Illinoisu, 17 djeca s dijagnozom poremećaja pozornosti s hiperaktivnošću (ADHD) su izloženi različitim okruženjima. Otkrili su da su djeca doživjela znatno poboljšanu koncentraciju nakon 20-ak minuta hoda u gradskom parku u odnosu na 20-ak minuta hoda u centru grada ili stambenih postavkama. Istraživači su zaključili su pozitivni rezultati su usporedivi s učincima Ritalin. Kreativnost – Pilot studija psiholozi Pavla i Ruth Ann Atchley Sveučilišta u Kansasu i David Strayer Sveučilišta u Utahu otkrili da nakon tri dana planinarenja i kampiranja u pustinji, Sudionici Outward Bound naravno poboljšala svoje rezultate na testovima kreativnošću 50 posto. Povećava prirodnih stanica ubojica – Prirodni ubojica (NK) stanice su vrsta bijelih krvnih stanica koji igra važnu ulogu u obrani od bakterija, virusi i tumori. Uz starenje, visoke razine stresa, i pesticidi, Broj NK može smanjiti. Video prikazuje više o shinrin-yoku znanosti, Šuma kupanje praksa u Japanu i njezin utjecaj na ljudsko zdravlje – U 2005 i 2006, Qing Li iz Nippon Medical School u Tokiju, donio skupinu sredovječnih gospodarstvenika u šumu pješačiti tri dana. Na kraju, krvni testovi pokazali su da su njihovi NK stanice je porastao 40 posto. Mjesec dana kasnije, NK njihov broj je još uvijek 15 posto viša nego kad su počeli. No, kad su isti ljudi hodali u gradu, njihova razina NK nije promijenila. Jedna od teorija o tome zašto šuma terapija djeluje je da stabla ispuštati mirise hlapivih ulja, poznat kao što phytoncides dokazano da povećavaju aktivnost i učinkovitost NK stanice. Snižava šećer u krvi - Šuma kupanje također može Kontrola pomoć šećera u krvi. Japanski studija pratila 87 odraslih osoba s dijabetesom tipa 2 dijagnozom već šest godina. Hodali su u šumi devet puta u tom razdoblju za 3 ili 6 kilometara (1.9 ili 3.7 miles), ovisno o njihovoj fizičkoj sposobnosti. Na kraju studije, Istraživači su otkrili da su šumski šetači imali nižu razinu šećera u krvi, poboljšati osjetljivost na inzulin, i smanjena razina hemoglobina A1c. Bilo koji oblik vježbanja može pomoći poboljšati regulaciju šećera u krvi kod osoba s dijabetesom. Kada uzmete u obzir da je učestalost šetnji (samo devet puta u šest godina) i činjenica da je razina šećera u krvi bila znatno smanjio, ali stvarno se ne razlikuju od onih koji su hodali na dugu i kratku udaljenost, Istraživači su zaključili da su faktori, Osim vježbanja, također dovelo do pozitivne dugoročne rezultate, uključujući promjenama na izlučivanje hormona i funkciju živčanog sustava povezanih s metabolizmom šećera u krvi. Redovito hodanje u šumi i vodi - - Dublje i jasnije intuicija - Povećan protok energije - Povećan kapacitet za komunikaciju sa zemljom i njezinim vrstama - Povećan protok prane / životne sile - Produbljivanje prijateljstva - Ukupno povećanje osjećaja sreće To je kao jednostavan proces, samo hoda u šumi, slušati zvukove cvrkut ptica, vijugave struje, apsorbiraju u zelenilu oko sebe i mirisima šume. Njegova samo kad smo odvojiti od prirode, nemojte mi lice zdravstvene probleme i bolesti. Biolog E.O. Wilson je skovao termin ‘biofilija', što znači 'ljubav života ili živih sustava’ opisuje ovu urođenu ljudsku potrebu. Ako ste vodeći zaposlen život ili borave u gradu, uzima pauzu i ponovno se s prirodom, posjetiti park na barem nekoliko puta tjedno, ili lutati u šumi. Sjetio sam citat, ja sam čitala Frank Lloyd Wright, "Studija je priroda, volim prirodu, ostati u blizini prirode. Ona nikada neće iznevjeriti. Reference: Fiziološke učinke Shinrin-yoku Izvor slike: