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Can’t Solve A Problem? Sleep On It—It’s Backed By Science, Here’s Best Nap For Better Thinking

Have you heard the saying “if you can’t fix an issue, just sleep on it”? It’s not just random advice to calm you down before bed, science now proves how sleep can help you think clearly and solve a problem.

In a recent study published in the Journal of Sleep Research, investigators examined how a specific type of sleep, afternoon naps, helps in creative problem-solving.

The researchers conducted problem-solving experiments in a group of 58 people below the age of 30 from Texas State University. Half of the participants were allowed to take a two-hour afternoon nap before solving a puzzle they had previously been unable to solve, while the other half attempted the puzzle without sleep.

The results showed that people who took a nap before solving the problems performed better than those who stayed awake. On average, the sleep group solved 43% of the problems, while the wake group solved only 15%.

The researchers concluded that this is because sleep, especially the type that includes the REM phase, helps people in an analogical transfer to solve issues that could not be done before the nap. Analogical transfer is the ability to use insights from a different problem to solve a new, related problem.

Rapid eye movement (REM) sleep is a phase where your eyes move rapidly in different directions, and brain activity becomes as high as when you’re awake. “This sleep stage [REM] may play a key role in putting past experiences to best use by establishing and strengthening associations that are not readily apparent in our waking lives,” the researchers wrote.

“My previous research has focused on understanding how memories change during sleep. However, the reorganization of knowledge that occurs during memory consolidation undoubtedly impacts other aspects of cognition as well. I was specifically interested in how the initiation and/or strengthening of connections between new and old memories can assist in problem-solving,” said study author Carmen E. Westerberg, a professor at Texas State University.

“The main takeaway is that if you have a difficult problem that you cannot solve, processes that occur while you are sleeping may give you insights after waking that could help to solve the problem,” Westerberg added.

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February 8, 2025
Dietitians Unite 2025 Speaker Profiles

Maz has been to more showbiz parties than The Clooneys in Oscar season, and down more red carpets than a Dyson vacuum. Her contacts contain bigger names than the toilet queue at the Oscars, and if you can stick a name plate on it and hand it over to loud applause, she's won it – BAFTAs, Logies, ASTRAS, Royal Television Society Awards, UK Comedy Awards, and a Bronze Rose De Montreux. If you'

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February 7, 2025
Stuck On Your Weight Loss Journey? Here’s Nutritionist’s Cheat Code To Shed Pounds In 3 Months

Feeling stuck in your weight loss journey, despite your best efforts? You’re not alone, many people may face a frustrating stage where progress slows. But according to a nutritionist, the key is not in a fad diet or extreme workout—it’s consistency. Here’s the cheat code to break through the stagnation and shed substantial weight in just three months.

“Weight loss is a journey and the secret to seeing true and lasting results is by staying consistent and not perfect,” said Amaka, a certified nutritionist in an Instagram post, where she shared a cheat code to lose 20 kg (about 44 pounds) in three months.

For those looking to kickstart their weight loss journey or those struggling along the way, here are some practical tips from her.

Focus on low calorie diet:

According to Amaka, the key to weight loss is maintaining a calorie-deficit diet while staying full. She suggests consuming low-calorie, high-protein meals to achieve this and recommends adding spices like cayenne pepper, turmeric, and cinnamon to boost metabolism for faster results.

Amaka also recommends eliminating sugar and refined carbs, as an easy trick to reduce the waistline. “Practice 80/20 rule in your nutrition, where you eat healthy 80% and allow yourself to indulge in a cheat meal 20% to help you stay consistent and not restricted, fuels your energy and boost your mood to stay consistent on your journey,” she said.

How to eat:

Most people know what should go on their plate while dieting, but according to Amaka, how you eat your food is just as important.

“Eat your protein and vegetables first before your carbs, it will make you full quickly, and you will struggle to eat your carb left on your plate,” she wrote. Taking smaller plates or bowls while serving food will help to trick your brain into feeling full.

Drink water:

Staying hydrated helps to nourish the body and control the hunger pangs. “Always drink water 5-10 minutes before eating your meal, it will help control your appetite,” she said.

Exercise:

Regular physical activity is essential for both weight loss and overall well-being. Amaka recommends strength training 2–3 days a week, as it helps build muscle and keeps the body burning calories even at rest.

“Leave the scale completely, use pictures, your fittings in your old clothes, and body measurements to track your progress, they’re always accurate. Scale fluctuates, and has made me lose hope and stop my journey because I felt I was not making progress,” she added.

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February 7, 2025
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February 7, 2025
A “Just Like Me” Practice to Expand Your Circle of Compassion: 12 Minute Meditation
The invitation with this practice is to put aside ideas and concepts about differences, shame, fear, survival, and the rest, and to simply see if you can begin to develop a felt sense of common humanity. What you are tapping into here is the awareness that all of us wish for happiness and freedom from suffering, that this too is a part of our common humanity.

A “Just Like Me” Practice to Expand Your Circle of Compassion

This meditation is inspired by the writing and teaching of Thupten Jinpa in his book A Fearless Heart: How the courage to be compassionate can transform our lives.
1. Take some time to settle into your body for a few minutes, allowing your attention to drop inside. Take note of whatever is present in the way of sensation inside your body. You may notice the touch of clothing, the pressure of the supporting surface on certain parts of your body, or just sensations of coolness or warmth, relaxation or tension, ease or discomfort. Take note of where and how you are in this moment. You may notice the movement of breath into and out of the body as well, recognizing that the breath has continued to move on its own since you last attended to it.
2. Imagine someone whom you hold dear, someone who brings a smile to your face when you think of them, someone with whom you have a relatively easy and uncomplicated relationship. This may be a family member like a child, a grandparent, or even a pet. Try to go beyond the idea of this being and see if you can actually feel what it feels like to be in their presence.
3. Notice any pleasant feelings that may arise as you hold this beloved being in your awareness and see how easy it is to acknowledge that they, too, have the same aspiration for genuine happiness that you have.
4. Now call to mind someone else, someone that you recognize but don’t have much meaningful interaction with and don’t feel any particular closeness to. This may be a person whom you see quite often, on the street, behind the counter at your favorite coffee shop, or driving the bus you take regularly. Notice what feelings arise for you as you picture this person and how these feelings may be different from what you felt in regard to the loved one you imagined first.
5. See if you can imagine what it might be like to be this person. Usually, we don’t give much thought to the happiness of people in neutral roles in our lives like this. Imagine their life, their hopes and fears, which are every bit as real, complex, and challenging as yours. You may even recognize a certain similarity between yourself and this other person at the level of your common humanity. “Just like me, she wishes to be happy and to avoid even the slightest suffering.”
6. Next, take some time to see if you can call to mind someone you don’t know at all, and who seems very much unlike you at first glance. Perhaps an image comes to mind from the news or in your imagination or from your previous travels. Maybe consider someone facing hardships far different from your own right now. Perhaps you might call to mind someone who doesn’t look like you . . . or someone who has an entirely different cultural background or life circumstances. You may find yourself thinking just now of people suffering through war or resisting tyranny anywhere on the globe.
7. Take the time to see if you can look past the differences to what you have in common with this person or these people. Imagine looking into their eyes, sitting with them in meditation, feeling just a little of the joy and pain and sorrow and fear that they may experience . . . simply because they are human, just like you.
8. See if you can put yourself in this person’s shoes for a moment, recognizing that they are an object of deep concern to someone, a parent or a spouse, a child or a dear friend of someone. Begin to acknowledge that even this person who seems so different has the same fundamental aspiration for happiness that you have. Allow your attention to stay with this awareness for some period of time (say 20 to 30 seconds). Allow thoughts and feelings to come and go as they will, as you remain present to whatever arises, with no other agenda but to observe and be kind to yourself in that presence.
9. Finally, see if you can bring together these three people in one mental picture in front of you. Take some time to reflect on the fact that they all share a basic yearning to be happy and free from suffering. At this dimension, there is no difference between these three people. In this fundamental aspect, they are exactly the same. Just take the time to relate to these three beings from that perspective, from the point of view that they share the aspiration for happiness and a kind of perfect imperfection.
10. Now include yourself in this circle of awareness, reminding yourself that:
  These people have feelings, thoughts, and emotions, just like me.
  These people, during their lives, have experienced physical and emotional pain and suffering, just like me. These people have been sad, disappointed, angry or worried, just like me.
  These people have felt unworthy or inadequate at times, just like me. These people have longed for connection, purpose, and belonging, just like me.
  These people want to be happy and free from pain and suffering, just like me. These people want to be loved, just like me.
11. With this deep recognition that the desires to be happy and to overcome suffering are common to all, silently repeat this phrase: “Just like me, all others aspire to happiness and want to overcome suffering.”
12. Take some time to sit with whatever wishes or feelings arise from this practice, allowing them to arise and fall away. Your only agenda is to notice and take note of their arising.
Adapted from Self-Compassion for Dummies by Steven Hickman.
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February 7, 2025
The Ultimate Daily Routine for Maximum Productivity

The Ultimate Daily Routine for Maximum Productivity

Are you tired of feeling overwhelmed, stressed, and unproductive? Do you struggle to stay on top of your tasks and responsibilities, and find yourself constantly playing catch-up? If so, it’s time to rethink your daily routine and implement a new approach to maximize your productivity.

In this article, we’ll explore the ultimate daily routine for maximum productivity, covering the key habits, routines, and tips to help you stay focused, organized, and achieving your goals. From waking up early to winding down before bed, we’ll dive into the small changes you can make to your daily routine to revolutionize your productivity.

Morning Routine (6:00 am – 8:00 am)

The morning routine sets the tone for the rest of the day, and it’s essential to start with a strong foundation. Here are the key habits to incorporate into your morning routine:

1. Wake-up at 6:00 am

Start your day with a wake-up time of 6:00 am. This allows you to have a head start on your day, giving you time to relax, meditate, and get a jumpstart on your tasks.

2. Morning Meditation (10-15 minutes)

Meditation is not just for spiritual enthusiasts; it’s also a great way to clear your mind and reduce stress. Take 10-15 minutes each morning to sit in silence, focus on your breath, and center yourself for the day ahead.

3. Exercise (30-60 minutes)

Get your body moving with some form of exercise, whether it’s yoga, jogging, or weightlifting. This will not only improve your physical health but also boost your energy levels and mood.

4. Shower and Get Ready (30 minutes)

Shower, dress, and get ready for the day, taking your time to prepare and feel good about yourself.

5. Healthy Breakfast (30-60 minutes)

Start your day with a nutritious breakfast, providing you with the energy and sustenance you need to tackle your tasks.

Work Habits (9:00 am – 5:00 pm)

Once you’ve laid the foundation with your morning routine, it’s time to focus on your work habits. Here are the key habits to incorporate into your work day:

1. Prioritize Your Tasks (30 minutes)

Take 30 minutes each morning to prioritize your tasks, identifying the most important ones and tackling them first.

2. Focus on a Single Task (90-120 minutes)

Work on a single task for 90-120 minutes, taking regular breaks to rest and recharge.

3. Take Regular Breaks (10-15 minutes)

Take short breaks every 60-90 minutes to stretch, move around, and come back to your task with renewed focus.

4. Lunch Break (30-60 minutes)

Take a break and recharge with a healthy lunch, providing you with the energy to tackle the second half of your day.

5. Review and Reflect (30 minutes)

End your workday by reviewing your progress, reflecting on what went well, and making adjustments for the next day.

Evening Routine (5:00 pm – 9:00 pm)

The evening routine is just as important as the morning routine, serving as a wind-down and prep for the next day. Here are the key habits to incorporate:

1. Relax and Unwind (30-60 minutes)

Take time to relax and unwind, whether that’s reading a book, listening to music, or taking a walk.

2. Healthy Snack (30-60 minutes)

Prepare a healthy snack to keep your energy levels stable while providing you with a satisfying break from your day.

3. Review and Plan for Tomorrow (30 minutes)

Review your tasks for the next day, making sure you’re prepared and organized for a productive start.

4. Wind-down and Prepare for Bed (30-60 minutes)

Gradually wind down by taking a warm bath, practicing gentle stretches, or listening to calming music, preparing your body for a restful night’s sleep.

Bedtime Routine (9:00 pm – 10:00 pm)

The bedtime routine is crucial for getting a good night’s sleep, improving your mental and physical health, and setting yourself up for success in the morning. Here are the key habits to incorporate:

1. Avoid Screens (30-60 minutes)

Avoid screens for at least 30-60 minutes before bedtime, opting for a book or a relaxing activity instead.

2. Cool Down and Relax (30-60 minutes)

Take time to cool down and relax, perhaps with a warm bath, stretching, or meditation.

3. Get Ready for Bed (30-60 minutes)

Gradually prepare for bed, getting into your pajamas, and making sure you’re ready for a restful night’s sleep.

4. Write in Your Journal (10-15 minutes)

Take a few minutes to reflect on your day, writing down your thoughts, accomplishments, and areas for improvement.

Conclusion

Implementing an effective daily routine is a game-changer for anyone looking to boost their productivity, reduce stress, and achieve their goals. By incorporating the morning, work, and evening routines outlined above, you’ll be well on your way to a more fulfilling and productive life. Remember to prioritize self-care, flexibility, and adjust your routine as needed to suit your unique needs and lifestyle.

Frequently Asked Questions

Q: How much time does it take to implement this daily routine?

A: The daily routine outlined above can be implemented in as little as 30 minutes or up to 2-3 hours, depending on your individual needs and schedule.

Q: What if I’m not a morning person?

A: It’s okay if you’re not a morning person! Adjust your routine to fit your natural energy levels and preferences. Perhaps your most productive hours are later in the day or early evening.

Q: Can I customize this daily routine to fit my lifestyle?

A: Absolutely! This daily routine is meant to be a starting point, and you should feel free to adjust it to suit your unique needs, schedule, and preferences.

Q: How long does it take to see results?

A: Results will vary depending on individual factors, but establishing a consistent daily routine can lead to significant improvements in productivity, energy, and overall well-being in as little as 1-2 weeks.

By incorporating these habits into your daily routine, you’ll be well on your way to achieving maximum productivity and living a more fulfilling, balanced life.

February 7, 2025
Mind Over Matter: The Crucial Connection Between Mental Health and Fitness Goals

The Connection Between Mental Health and Fitness Goals: A Crucial Link

When it comes to achieving fitness goals, many individuals focus solely on physical training and nutrition, neglecting the critical role that mental health plays in the process. However, the connection between mental health and fitness goals is undeniable. In fact, research has consistently shown that individuals with better mental health tend to have greater success in achieving their fitness objectives. In this article, we will explore the crucial link between mind over matter and fitness goals, examining the ways in which mental health affects physical performance and vice versa.

The Impact of Mental Health on Fitness Goals

Individuals with poor mental health, such as anxiety, depression, or stress, often struggle to achieve their fitness goals. This is due in part to the negative impact that mental health can have on physical performance. For example, individuals with anxiety may experience increased heart rate and blood pressure, making it more challenging to engage in physical activity. Similarly, individuals with depression may lack the motivation and energy to exercise regularly.

Furthermore, poor mental health can also lead to unhealthy habits, such as overeating or engaging in sedentary behaviors, which can hinder progress towards fitness goals. For instance, individuals with depression may turn to comfort foods or other coping mechanisms, leading to weight gain and decreased physical fitness.

The Importance of Mindset in Fitness

A positive mindset is essential for achieving fitness goals. Individuals with a growth mindset, who believe that their abilities can be developed through dedication and hard work, tend to be more successful in achieving their fitness objectives. This is because a growth mindset allows individuals to approach challenges with confidence and resilience, rather than becoming discouraged by setbacks.

In contrast, individuals with a fixed mindset, who believe that their abilities are innate and cannot be changed, may become frustrated and demotivated when they encounter obstacles. This can lead to a cycle of self-doubt and negative self-talk, making it more challenging to achieve fitness goals.

The Role of Self-Talk in Fitness

Self-talk, or the internal dialogue that individuals have with themselves, plays a significant role in fitness goals. Research has shown that individuals who engage in positive self-talk tend to perform better and feel more confident during exercise. In contrast, individuals who engage in negative self-talk may experience decreased motivation and performance.

The importance of self-talk in fitness cannot be overstated. By engaging in positive affirmations, individuals can boost their confidence and motivation, leading to greater success in achieving their fitness goals. For example, instead of saying “I’m too tired to work out,” an individual might say “I’m strong and capable, and I can push through this tough workout.”

The Connection Between Mental Health and Physical Performance

The connection between mental health and physical performance is bidirectional, meaning that both mental and physical factors can impact each other. For example, physical activity has been shown to have a positive impact on mental health, reducing symptoms of anxiety and depression. Similarly, mental health can impact physical performance, with individuals experiencing decreased motivation and energy when struggling with mental health issues.

The Impact of Fitness on Mental Health

Fitness has been shown to have a profound impact on mental health, with regular exercise reducing symptoms of anxiety and depression. This is due in part to the release of endorphins, which are natural mood-boosters. Additionally, exercise has been shown to improve sleep quality, which is often disrupted in individuals with mental health issues.

Furthermore, fitness can provide a sense of accomplishment and self-worth, which can be particularly important for individuals struggling with mental health issues. By setting and achieving fitness goals, individuals can develop a sense of confidence and self-efficacy, which can translate to other areas of life.

Conclusion

The connection between mental health and fitness goals is undeniable. Individuals with better mental health tend to have greater success in achieving their fitness objectives, while those with poor mental health may struggle to make progress. By recognizing the crucial link between mind over matter and fitness goals, individuals can take steps to improve their mental health and achieve their fitness objectives.

This can be achieved through a variety of means, including regular exercise, positive self-talk, and seeking support from mental health professionals. By prioritizing mental health and fitness, individuals can develop a stronger, more resilient mindset, which can lead to greater success in all areas of life.

FAQs

Q: How can I improve my mental health while working towards fitness goals?
A: There are many ways to improve mental health while working towards fitness goals, including regular exercise, meditation, and seeking support from mental health professionals.

Q: Can fitness really improve mental health?
A: Yes, fitness has been shown to have a positive impact on mental health, reducing symptoms of anxiety and depression.

Q: How can I develop a positive mindset for fitness?
A: Developing a positive mindset for fitness involves adopting a growth mindset, practicing positive self-talk, and focusing on progress rather than perfection.

Q: Can I still achieve my fitness goals if I’m struggling with mental health issues?
A: Yes, it may be more challenging to achieve fitness goals while struggling with mental health issues, but it is not impossible. By seeking support and prioritizing mental health, individuals can still make progress towards their fitness objectives.
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February 7, 2025
How Is Natural Killer Cell Function Boosted by Forest Bathing?

Can the aroma of wood essential oils replicate the immune-boosting effects of walking in a forest?

Studies on the effects of “forest bathing,” or shinrin-yoku in Japanese, “a traditional practice characterized by visiting a forest and breathing its air,” have found it “can induce a significant increase in the number and activity of natural killer (NK) cells” that can last as long as a month. And because natural killer cells are one of the ways our body fights cancer by killing off tumor cells, the “findings suggest that visiting forest parks may have a preventive effect on cancer generation and progression.” How? “Why did the forest environment increase human NK activity? What kind of factors in the forest environment activated human NK cells?” What is it about the forest environment?

One thought is that the boost may be related to a reduction in stress. If you measure the amount of adrenaline flowing through people’s systems, did spending time in a forest—but not in a city—lower adrenaline levels? Yes, as you can see at 0:58 in my video Why Does Forest Bathing Boost Natural Killer Cell Function?.

However, if you drip some adrenaline on human blood cells in a petri dish, there does not appear to be any effect on NK cells. The stress hormone cortisol, on the other hand, dramatically suppresses natural killer cell activity, as shown below and at 1:09 in my video. So, might being in the forest lead to less stress and less cortisol, which releases the natural killer cells under its thumb, giving us a boost?

We know being surrounded by nature can decrease levels of cortisol in our saliva, but what about our bloodstream? Researchers found a significant drop in the stress hormone after a single-day trip to the forest. A week later, cortisol was normalizing, as you can see here and at 1:30 in my video, but the forest’s effects sometimes appeared to last an entire month. Anything else that could cause a longer-term immune system change?

Maybe we’ve been missing some of our “Old Friends.” If you sample outdoor air, you can pick up an abundance of microorganisms from the soil and water that float around—but are absent from indoor air. (Indoor air is dominated by organisms that either live on us or try to attack us.) So, on a day-to-day basis, in terms of keeping our immune system on ready alert, it “might not be sufﬁcient to encounter only the biased microbiota of the modern synthetic indoor environment that lacks some of the Old Friends and probably bears little resemblance to the microbiota we encountered throughout our evolutionary history,” the microbes we evolved to live with over millions of years.

Or perhaps it’s the plants themselves. Maybe it’s the aroma of the forest. Trees produce aromatic volatile compounds called phytoncides, like pinene, which we can breathe into our lungs when we’re in the forest. Do these compounds actually get into our bloodstream? Indeed, after spending one hour in the woods, we get about a sixfold increase in pinene levels circulating throughout our system. To fully connect all the dots, phytoncides like pinene—those essential oils from wood—would then have to induce human natural killer cell activity. And guess what? The study title gives it away: “Phytoncides (Wood Essential Oils) Induce Human Natural Killer Cell Activity.” If you put natural killer cells in a petri dish with leukemia cells, our NK cells can wipe out some of the cancer cells. But, if you add a whiff of cypress, white cedar, eucalyptus, or pine, the cancer cells don’t stand a chance, as shown below and at 3:14 in my video.

A combination of wood aromas improved the recovery of mice put through the wringer, but this is the study I was looking for: “Effect of Phytoncide from Trees on Human Natural Killer Cell Function.” If we want to know if the magic ingredient is the fragrance of the forest, then let’s see if we can get that same boost in natural killer cell activity by just vaporizing some essential oil from one of the trees into a hotel room overnight. It worked! There was a significant boost in natural killer cell activity, as seen here, and a 3:40 in my video.

Only NK activity was boosted, though, rather than the number of the natural killer cells, and being in an actual forest can elevate both. So, perhaps it’s a combination of the tree fragrance and the lower cortisol levels working together.

Ironically, these phytoncide compounds are part of the tree’s own immune system, which we may be able to commandeer. As you can see at 4:05 in my video, researchers speculate that these compounds may be playing a role in the fact that more heavily forested regions in Japan appear to have lower death rates from breast cancer and prostate cancer. Indeed, being in nature has been found to be an “important coping strategy among cancer patients,” but it may help us cope better, thanks to the fragrance of trees.

Spending time in a forest significantly increases NK cell activity. In my previous blog, I discussed Boosting Anticancer Immunity with Forest Bathing.

You may recall that I’ve touched on this topic before. See Are There Health Benefits of Spending Time in Nature?.

For more on aromatherapy, check out the related posts below.

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February 6, 2025
Dad Dies Year After Brain Tumor Diagnosis, Doctor Initially Dismissed Symptoms As Stress, Accused Him Of Faking

A 53-year-old U.K. man with troubling signs, including headaches and jumbled speech, was initially dismissed as stressed. His doctor even accused him of faking symptoms before being diagnosed with an aggressive brain tumor. A year later, he died. Now, his daughter is running a marathon to raise awareness and money for cancer research.

Stephen Blakeston, from Hull, England, started experiencing massive headaches and was jumbling up sentences when his wife noticed the symptoms and took him to a doctor in October 2010.

“I couldn’t believe it when we visited the GP, who dismissed his symptoms as stress-related and even said he was faking, something I know my dad wouldn’t do,” Blakeston’s daughter Hollie Rhodes recollected.

Blakeston later got a CT scan done and realized that a tumor was growing on the left side of his brain, which was affecting his speech. He underwent surgery soon, and a biopsy confirmed that the tumor was a glioblastoma, a fast-growing, incurable cancer, leaving him with just 12-18 months to live.

After the surgery, Blakeston underwent intensive radiotherapy and two rounds of chemotherapy to halt the growth of the tumor and scans showed no signs of further regrowth.

However, around 9 months later, Blakeston suddenly collapsed and died after a blood clot, believed to be related to his treatment, or the tumor traveled to his heart.

“It was horrible for us to lose him so suddenly, but there is some comfort in knowing it was quick and likely the way he would have wanted to go. I’ll always miss hearing his laugh,” Rhodes said.

Glioblastoma is a fairly common form of brain tumor, with more than 13,000 Americans are diagnosed with it every year. The symptoms vary but often include persistent headaches, nausea, confusion, memory loss, and personality changes. Other signs to watch out for include vision problems, speech difficulties, muscle weakness, and seizures, especially in those without a history of them.

“It’s the biggest cancer killer of children and adults under 40, so it should absolutely be a priority to stop these deaths. It almost feels like people view brain tumors as a final prognosis. That whole narrative needs to change because more funding in research would bring hope to those impacted,” said Rhodes, who is running the London Marathon to raise money for Brain Tumor Research.

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February 6, 2025
Forest Bathing to Boost Anticancer Immunity

Natural killer cells are one of the ways our body fights off cancer, and visiting a forest can induce a significant increase in both their numbers and their activity.

I’ve previously shown how exposure to nature can have self-reported psychological benefits, but there was a dearth of data on changes in objective measurements, so I was excited to see this paper on the effects of forest bathing, “a traditional practice characterized by visiting a forest and breathing its air,” on levels of the stress hormone cortisol in the participants’ saliva.

The level of cortisol in our saliva is considered an indicator of our stress level, and study participants’ salivary cortisol levels were significantly lower after walking in a forest or even just hanging out in one (“forest watching”), compared to walking or just being in a city, as you can see at 0:49 in my video Boosting Anticancer Immunity with Forest Bathing.

However, the same effect was found before they went to the forest, too. Indeed, “forest bathing, in particular forest watching, was associated with significantly lower cortisol levels both before and after this practice if compared with visiting an urban area.” Therefore, it appears that just the thought of spending time in a forest relieves stress. So, “when comparing the effects of forest bathing versus urban visiting, the anticipated placebo effect…may play a more important role in influencing cortisol [stress] levels than the actual experience” of being in the forest. I was ready to dismiss this as just another nebulous psychological effect until I read this: “Studies on the effects of ‘Shinrin-yoku’ [forest bathing] on the immune function showed that visiting a forest can induce a significant increase in the number and activity of natural killer (NK) cells,” one of the ways our body fights off cancer. That got my attention.

It all started with this study: Twelve men were taken on a long weekend trip to walk in the forest, and nearly all of them (11 out of 12) showed higher natural killer cell activity afterward. It wasn’t just a little increase either; they had about a 50 percent increase in NK cell activity after the trip compared to before they went to the forest, as you can see at 2:00 in my video.

Now, exercise alone can affect immune function, but “there were no significant differences in walking steps before and during the trip.” The study participants were just walking in a forest instead. However, they were taken on a trip somewhere, which introduced other variables, so what about randomizing them to go on a city trip versus a forest trip? If there were some special forest effect, how long would it last? Do you have to walk in the forest every day? Before jumping into all that, let’s first see if it works in women, too.

This study had the same kind of set-up, and the same kind of results: a significant boost in natural killer cell activity from walking in the woods. What’s more, this time, the participants were retested a week later, and their natural killer cell activity was still up. When they were retested a month after the trip their levels were back to baseline, as you can see at 2:45 in my video.

So, walking in the woods once a week should do it, but the study involved a multi-day trip. Who can go to the forest all weekend, every weekend? How about just a day trip? The title gives it all away: “A Day Trip to a Forest Park Increases Human Natural Killer Activity and the Expression of Anti-Cancer Proteins in Male Subjects.” The same results and the same big jump measured the day after the trip compared to before and with the same staying power, as you can see at 3:08 in my video. And, natural killer cell activity was still boosted a week later. “This suggests that if people visit a suburban forest park once a week on a day trip, they may be able to maintain increased NK activity” and a boost in anticancer immune function.

I’m still not convinced, though. How can you attribute the benefit to the forest itself, when all you have are before and after data? To make the case that nature had anything to do with it, you’d need a control group of study participants who took the same kind of trip but went somewhere else instead. And here we go. Again, the study title says it all: “Visiting a Forest, but Not a City, Increases Human Natural Killer Activity and Expression of Anti-Cancer Proteins.” By the end of the forest trip, the participants experienced a boost of 80 percent in NK activity after forest bathing, compared to only a 10 percent bump for the city walkers, as shown below and at 3:58 in my video.

Both trips were matched for physical activity, alcohol, and sleep, too—other factors and behaviors that can affect immune function. So, we’ve got confirmation of boosted immunity, but only on the forest trip, “indicating that forest bathing does indeed enhance human NK activity.” Moreover, the researchers found that “the increased NK activity and numbers of NK cells induced by a forest bathing trip lasted more than 7 days, even 30 days, after the trip.” As you can see below and at 4:26 in my video, NK activity was still up a week later and even a bit up a month later. “This suggests that if people visit a forest once a month, they may be able to maintain increased NK activity. This may be important in health promotion and preventive medicine.”

Now that we know that forest bathing induces a real effect, the next question is, Why? What is it about forests that give us the boost? (You can imagine Big Pharma wondering if it can be made into a pill.) We’ll find out next.

The video I mentioned at the start is Are There Health Benefits of Spending Time in Nature?.

Stay tuned for the follow-up post: Why Does Forest Bathing Boost Natural Killer Cell Function?.

For other ways to improve immune function, check out related posts below.

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February 5, 2025