Graj w zielone!
Dotychczas pisałam dla Rai głównie o ciele. Dzisiaj czas poszerzyć temat zdrowego stylu życia o omówienie wpływu kontaktu z naturą na nasze samopoczucie fizycznie oraz psychicznie. Psychika ma ogromny, często niedoceniany wpływ na zdrowie, np. chroniczny stres może zwiększać poziom markerów stanu zapalnego, który jest czynnikiem ryzyka w chorobach cywilizacyjnych, niekorzystnie wpływa na mikrobiotę jelitową, zaburza sen, itd.
W optymalizacji samopoczucia psychicznego pomocne może się okazać tytułowe shinrin-yoku. Ten termin pochodzący z Japonii oznacza kąpiel w atmosferze lasu (shinrin to las, a yoku — kąpiel). Chodzi o doświadczanie kontaktu z naturą wszystkimi zmysłami. Niestety, uważa się, że do 2050 r. 66 procent światowej populacji będzie mieszkało w miastach. Co gorsza, przeciętny Amerykanin spędza aż 93 procent czasu w pomieszczeniach… To kolejny aspekt współczesnego życia, który uległ diametralnej zmianie zbyt szybko, żebyśmy zdołali się do niego zaadaptować. Niestety, źle na tym wychodzimy.
Co dają kąpiele leśne?
Na PubMedzie znajdziemy 45 badań nad korzyściami zdrowotnymi wynikającymi z kąpieli leśnych. Shinrin-yoku przynosi szereg korzyści zdrowotnych:
- obniża puls
- obniża ciśnienie krwi
- obniża poziom markerów stanu zapalnego i stresu oksydacyjnego
- poprawia odporność poprzez zwiększenie liczby i aktywności komórek układu odpornościowego NK (ang. Natural Killers – Urodzeni Zabójcy), które mają unikalną zdolność zabijania komórek nowotworowych i komórek zakażonych wirusem
- zwiększa stężenie substancji wydzielanych przez komórki układu odpornościowego (np. perforynów), co poprawia odporność
- zwiększa poziom białek o działaniu antynowotworowym
- dodaje wigoru
- zmniejsza poczucie przygnębienia i zmęczenia
- obniża poziom hormonów stresu
- sprawia, że czujemy się bardziej zadowoleni i spokojniejsi
- i, uwaga!, pomaga obniżać poziom cukru we krwi
Jak się kąpać?
👉Nie śpiesz się. Postaraj się być tu i teraz. W miarę możliwości nie myśl o nowym projekcie czy problemach. Rozejrzyj się i zobacz, jak jest pięknie.
👉Doświadczaj lasu wszystkimi zmysłami:
- zmysł dotyku — Jeśli nie jest zbyt zimno, zdejmij buty (dodatkowa korzyść — uziemianie!), dotykaj roślin i drzew. Możesz się też położyć.
- zmysł węchu — Wąchaj konkretne rośliny i sam las.
- zmysł wzroku — Delektuj się widokiem roślinności, ptaków, owadów i grą światła.
- zmysł słuch — Nie słuchaj audiobooka ani podcastu. Zamiast tego wsłuchaj w śpiew ptaków i szum liści.
- zmysł smaku — Jeśli znajdziesz np. poziomki, to smacznego!
Odkryj swój Rai! W 100% naturalne, wegańskie suplementy diety dla kobiet.
Jak często warto urządzać sobie kąpiele leśne?
Najlepiej jak najczęściej. Badanie z Japonii wykazało, że zwiększona aktywność komórek NK utrzymywała się przez ponad 30 dni po pobycie w lesie przez 3 dni i 2 noce, czyli teoretycznie jeden wypad do lasu w miesiącu albo regularne spacery w lesie mogą przynieść nam korzyści.
Shinrin-yoku można postrzegać jako sposób praktyki uważności (mindfulness), o której więcej opowiem w kolejnym poście. Zapewniam, że chodząc boso po lesie musimy w dużej mierze skupić się na tym, gdzie stawiamy stopy, a nie na problemach. Uważność zwiększa empatię, sprawia, że mniej rozpamiętujemy, pomaga walczyć z natrętnymi, negatywnymi myślami oraz radzić sobie ze stresem i bólem. Dodatkowo warto pamiętać, że jeśli mamy taką możliwość, lepiej pójść pobiegać po lesie czy choćby w parku niż przy ulicy. Badania pokazują, że aktywność fizyczna wśród zieleni daje więcej korzyści niż aktywność na terenie zurbanizowanym.
Autorka:
Anna Brzostowska. Na co dzień tłumaczka tekstów historycznych. Po godzinach pasjonatka i ekspertka biohackingu i długowieczności. Na swoim instagramie podpowiada, jak prostymi sposobami przedłużyć okres życia w zdrowiu i jak gotować w duchu śródziemnomorskiej diety ketogenicznej i niskowęglowodanowej w celu utrzymania stabilnego poziomu cukru we krwi.
Bibliografia:
- M. Antonelli, G. Barbieri, D. Donelli, Effects of Forest Bathing (Shinrin-Yoku) on Levels of Cortisol as a Stress Biomarker: a Systematic Review and Meta-Analysis, „Int J Biometeorol” 2019, nr 63(8), s. 1117‒1134, PMID: 31001682.
- Forest Bathing’ Is Great for Your Health. Here’s How to Do It, „Time”, https://time.com/5259602/japanese-forest-bathing/.
- Li, Effect of forest bathing trips on human immune function, „Environ Health Prev Med.” 2010, nr 15(1), s. 9‒17. PMID: 19568839.
- J. Par, Y. Tsunetsugu, i in., 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, nr 15(1), s. 18‒26, PMID: 19568835.
- Marta Zaraska, Tajemnice Długowieczności (Warszawa: Grupa Wydawnicza Foksal, 2022).
Eric data komentarza
Hey there, I just found your site, quick question…
My name’s Eric, I found raiforher.com after doing a quick search – you showed up near the top of the rankings, so whatever you’re doing for SEO, looks like it’s working well.
So here’s my question – what happens AFTER someone lands on your site? Anything?
Research tells us at least 70% of the people who find your site, after a quick once-over, they disappear… forever.
That means that all the work and effort you put into getting them to show up, goes down the tubes.
Why would you want all that good work – and the great site you’ve built – go to waste?
Because the odds are they’ll just skip over calling or even grabbing their phone, leaving you high and dry.
But here’s a thought… what if you could make it super-simple for someone to raise their hand, say, “okay, let’s talk” without requiring them to even pull their cell phone from their pocket?
You can – thanks to revolutionary new software that can literally make that first call happen NOW.
Talk With Web Visitor is a software widget that sits on your site, ready and waiting to capture any visitor’s Name, Email address and Phone Number. It lets you know IMMEDIATELY – so that you can talk to that lead while they’re still there at your site.
You know, strike when the iron’s hot!
CLICK HERE https://boostleadgeneration.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.
When targeting leads, you HAVE to act fast – the difference between contacting someone within 5 minutes versus 30 minutes later is huge – like 100 times better!
That’s why you should check out our new SMS Text With Lead feature as well… once you’ve captured the phone number of the website visitor, you can automatically kick off a text message (SMS) conversation with them.
Imagine how powerful this could be – even if they don’t take you up on your offer immediately, you can stay in touch with them using text messages to make new offers, provide links to great content, and build your credibility.
Just this alone could be a game changer to make your website even more effective.
Strike when the iron’s hot!
CLICK HERE https://boostleadgeneration.com to learn more about everything Talk With Web Visitor can do for your business – you’ll be amazed.
Thanks and keep up the great work!
Eric
PS: Talk With Web Visitor offers a FREE 14 days trial – you could be converting up to 100x more leads immediately!
It even includes International Long Distance Calling.
Stop wasting money chasing eyeballs that don’t turn into paying customers.
CLICK HERE https://boostleadgeneration.com to try Talk With Web Visitor now.
If you’d like to unsubscribe click here http://boostleadgeneration.com/unsubscribe.aspx?d=raiforher.com
Eric data komentarza
Hello, my name’s Eric and I just ran across your website at raiforher.com…
I found it after a quick search, so your SEO’s working out…
Content looks pretty good…
One thing’s missing though…
A QUICK, EASY way to connect with you NOW.
Because studies show that a web lead like me will only hang out a few seconds – 7 out of 10 disappear almost instantly, Surf Surf Surf… then gone forever.
I have the solution:
Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. You’ll know immediately they’re interested and you can call them directly to TALK with them – literally while they’re still on the web looking at your site.
CLICK HERE http://boostleadgeneration.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works and even give it a try… it could be huge for your business.
Plus, now that you’ve got that phone number, with our new SMS Text With Lead feature, you can automatically start a text (SMS) conversation pronto… which is so powerful, because connecting with someone within the first 5 minutes is 100 times more effective than waiting 30 minutes or more later.
The new text messaging feature lets you follow up regularly with new offers, content links, even just follow up notes to build a relationship.
Everything I’ve just described is extremely simple to implement, cost-effective, and profitable.
CLICK HERE http://boostleadgeneration.com to discover what Talk With Web Visitor can do for your business, potentially converting up to 100X more eyeballs into leads today!
Eric
PS: Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
You have customers waiting to talk with you right now… don’t keep them waiting.
CLICK HERE http://boostleadgeneration.com to try Talk With Web Visitor now.
If you’d like to unsubscribe click here http://boostleadgeneration.com/unsubscribe.aspx?d=raiforher.com
long.live.ann data komentarza
GO GREEN
So far, I’ve written for Rai mainly about the body. Today, it’s time to expand the topic of a healthy lifestyle by discussing the impact which contact with nature has on our physical and mental well-being. The psyche has a huge, often underestimated effect on physical health, e.g. chronic stress can increase inflammation, which is a risk factor in chronic diseases. It also adversely affects the gut microbiota, disturbs sleep, etc. Shinrin-yoku can come in handy in optimizing your mental well-being. Originally from Japan, this term denotes bathing in a forest atmosphere (shinrin means ‘forest’ while yoku means ‘bathing’). It is about experiencing contact with nature with all your senses. Unfortunately, it is estimated that by 2050, 66 percent of the world’s population will live in cities. Making matters worse, an average American spends as much as 93 percent of their time indoors… This is another aspect of modern life that has changed much too quickly for us to adapt to. Unfortunately, this is coming to bite us!
WHAT CAN SHINRIN-YOKU GIVE YOU?
PubMed lists 45 studies on the health benefits of forest bathing. Shinrin-yoku has a number of health benefits:
- lowers the heartbeat and blood pressure
- lowers inflammation and oxidative stress
- improves immunity by increasing the number and activity of NK – Natural Killer Cells – the immune system cells, which have a unique ability to kill cancer cells and cells infected with viruses
- increases the concentration of substances secreted by cells of the immune system (e.g. perforins), which improves immunity
- increases the level of proteins that have anti-cancer effects
- adds vigor
- reduces the feeling of depression and fatigue
- reduces the level of stress hormones
- makes us feel more satisfied and calmer
- and – attention! – helps lower blood glucose levels
HOW TO PRACTICE SHINRIN-YOKU?
👉Take your time. Try to be here and now. If possible, avoid thinking about your new project or problems. Look around and see how beautiful the forest is.
👉Experience the forest with all your senses:
- the sense of touch — If it’s not too cold, take off your shoes (additional benefit — grounding!), and touch plants and trees. You can also lie down. Why not?
- the sense of smell — Smell specific plants and the forest itself.
- the sense of sight — Cherish the sight of vegetation, birds, insects, and the play of light.
- the sense of hearing — Don’t listen to an audiobook or podcast. Instead, listen to the birds singing and the rustle of leaves.
- the sense of taste — If you find wild strawberries, then eat some!
👉 How often should you take forest baths? Preferably as often as possible. A study from Japan found that increased NK cell activity persisted for more than 30 days after staying in the forest for 3 days and 2 nights. This means that one longer trip to a forest a month or regular walks in the forest can give us some benefits in this respect.
Shinrin-yoku can be seen as a way of practicing mindfulness, which I will talk more about in one of my upcoming posts. I assure you that when you walk barefoot in a forest, you must focus predominantly on where you put your feet, not your problems. Mindfulness increases empathy makes us less prone to dwell on the past, helps us fight persistent negative thoughts, and cope with stress and pain. Let us also bear in mind that if possible, we should go for a run in the forest or at least a park instead of along a street. Studies show that physical activity in green areas provides more benefits than physical activity in an urban area.
Bibliography:
M. Antonelli, G. Barbieri, D. Donelli, “Effects of Forest Bathing (Shinrin-Yoku) on Levels of Cortisol as a Stress Biomarker: a Systematic Review and Meta-Analysis,” Int J Biometeorol 63(8) (2019): 1117‒1134, PMID: 31001682.
“‘Forest Bathing’ Is Great for Your Health. Here’s How to Do It,” Time, https://time.com/5259602/japanese-forest-bathing/.
Q. Li, “Effect of Forest Bathing Trips on Human Immune Function,” Environ Health Prev Med. 15(1) (2010): 9‒17, PMID: 19568839.
B. J. Par, Y. Tsunetsugu, et al., “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. 15(1) (2010): 18‒26, PMID: 19568835.
Marta Zaraska, Growing Young (Random House, 2020).