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Anxiety, stress and high cortisol: forest bathing to the rescue

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On the way home from a snorkelling trip to the beach earlier this week we stopped at Centennial Park in Sydney and were wowed by the magnificent trees. It inspired me to write this blog about forest bathing to inspire you to think about the power of nature as a simple way to give you joy and contribute to a wonderful sense of calm and peace. I was quite giddy with these feelings while there and still feel waves of awe days later when thinking about it and looking at these pictures of the Paperbark Grove and the massive Morton Bay fig trees.

We know being in nature has a psychological impact making us feel calm and relaxed, happy and joyful, and even playful. But what exactly is forest bathing and are there really physiological impacts i.e. does forest bathing simply help you feel good or does it actually lower your cortisol levels or blood pressure?

This paper, The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan, defines forest bathing:

The term Shinrin-yoku (taking in the forest atmosphere or forest bathing) was coined by the Japanese Ministry of Agriculture, Forestry, and Fisheries in 1982. It can be defined as making contact with and taking in the atmosphere of the forest: a process intended to improve an individual’s state of mental and physical relaxation

The above study set out to measure and clarify the physiological effects of Shinrin-yoku or forest bathing with 12 young male university students who had no history of physical or psychiatric disorders:

12 subjects walked in and viewed a forest or city area. On the first day, six subjects were sent to a forest area, and the others to a city area. On the second day, each group was sent to the other area as a cross-check.

The participants sat and viewed the landscape for 12-16 minutes and then walked in the landscape for 14-18 minutes (in one of the 24 forests and then in one of the 24 city areas on the second day).

The subjects had the following markers measured before breakfast and both before and after the walking and viewing periods:

  • salivary cortisol
  • blood pressure
  • pulse rate and
  • heart rate variability

After this surprisingly short period of viewing and walking in the forests the following results were found:

forest bathing promotes lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity

So, what we have, is more activity of the parasympathetic system i.e. more of the calming “rest and digest” activity and less activity of the sympathetic system i.e. what we term as “fight or flight” or stress activity.

The authors suggest that forest bathing “may be used as a strategy for preventive medicine” and I wholeheartedly agree.

Given that GABA can lower high pressure and calm down the “fight or flight” sympathetic system (see this animal study) I won’t be surprised when we see research showing us that forest bathing boosts GABA levels just in a similar way that yoga boosts GABA.

If you don’t have everyday access to parks, trees or forests be sure to go out of your way to make detours down nearby tree-lined streets to get some of these wonderful health benefits.

And because we know that simply looking at images of greenery and nature can have a calming and stress-reducing effect, here is a bigger version of the photo I took of the Paperbark Grove for you to enjoy looking at!

My picture of the Paperbark Grove in Centennial Park, Sydney

We were so excited to “discover” this gem and got home and googled it only to find out it’s a popular avenue for wedding parties! I’m sure you can see why!

Right next to the Paperbark Grove are three giant Moreton Bay fig trees. These trees are estimated to be older that the park, which was opened in 1888.

Here I am being “hugged” by one of them (doesn’t it take tree-hugging to another level!?)

If you’re local to Sydney or come for a visit one day, I highly recommend a trip to Centennial Park to see these magnificent trees and do your own Australian version of forest bathing. You may just see me there!

Until then, I encourage you to get outside into forests, get “hugged” by trees, hug trees and gaze up and enjoy every calming and joyous moment. It can help to lower your cortisol levels so you can be free of anxiety and it may even help to prevent anxiety!

Please do share your favorite forest bathing locations and how they make you feel.

Sugar vs fat, BPA in cans, PCOS awareness month: in the news

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sugar-vs-fat

Sugar vs fat, BPA in cans, and PCOS awareness month are all in the news this month so here are some links to more information on each of these topics.

This shocking NPR article covers this new paper about the sugar vs fat debate: 50 years ago, sugar industry quietly paid scientists to point blame at fat

In the 1960s, the sugar industry funded research that downplayed the risks of sugar and highlighted the hazards of fat, according to a newly published article in JAMA Internal Medicine.

The article draws on internal documents to show that an industry group called the Sugar Research Foundation wanted to “refute” concerns about sugar’s possible role in heart disease. The SRF then sponsored research by Harvard scientists that did just that. The result was published in the New England Journal of Medicine in 1967, with no disclosure of the sugar industry funding.

It’s hard to believe that researchers would do this! The worst part is that this type of thing is still happening. You can read some of Marion Nestle’s commentary at the end of the above article.

At least now research sponsors do have to be disclosed so we are hopefully getting better at preventing this type of thing. We must always look at who funds a paper.

canned-foods

A CNN article, Canned foods linked to BPA risk in new study reports:

A study published in the journal Environmental Research on Wednesday not only reveals that consuming canned foods can expose our bodies to BPA, it pinpoints the worst offenders.

The study suggests that canned soups and pasta can expose consumers to higher concentrations of BPA than canned vegetables and fruit – and although those foods are tied to BPA concentrations, canned beverages, meat and fish are not.

BPA stands for bisphenol A, it’s a chemical that is found in plastics and it behaves in a very similar way to estrogen in the body. Because of this it’s called an endocrine disrupter and has an impact on depression, ADHD and anxiety.

An animal study published in 2015, Hypothalamic-pituitary-adrenal axis hyperactivity accounts for anxiety- and depression-like behaviors in rats perinatally exposed to bisphenol A reports

hyperactivity of the HPA [hypothalamic-pituitary-adrenal axis] is an important link between perinatal BPA exposure and persistent potentiation in anxiety and depression

It’s unfortunate they didn’t get a commentary from the Environmental Working Group which has a great short Guide to BPA.

pcos-yoga

September is PCOS awareness month and here is some wonderful information on yoga for anxiety and PCOS, from my friend and PCOS expert Amy Medling at PCOS Diva. I’m such a big fan of yoga for stress and anxiety but had no idea it could improve these PCOS symptoms:

Yoga can reduce anxiety symptoms, reduce mFG score for hirsutism, improve menstrual frequency, insulin values and more according to a 2012 study. For more about the benefits of yoga for women with PCOS check out this blog post: 5 Reasons Why Yoga is Beneficial for PCOS

In case you’re not familiar with PCOS, Amy shares this overview on her site

PCOS Polycystic Ovarian Syndrome (PCOS) is one of the most common endocrine disorders found in women, affecting approximately 10% of women worldwide, with less than 50% of them diagnosed. The syndrome is present throughout a woman’s life from puberty through post-menopause and affects women of all races and ethnic groups. Women with PCOS wrestle with an array of possible symptoms including obesity, irregular menstrual cycles, infertility, depression [and anxiety], acne, and hair loss. Far reaching health implications such as increased risk of cardiovascular disease and diabetes make these already stressful symptoms even more daunting.

What do you think? Are you shocked about the sugar study discovery? Do you already avoid BPA? Do you have PCOS or know someone who has PCOS?

Yoga increases brain GABA levels and reduces anxiety

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triangle-pose

In a 2007 study published by the Division of Psychiatry at the Boston University School of Medicine – Yoga Asana sessions increase brain GABA levels: a pilot study – researchers had 8 yoga practitioners complete a 60-minute yoga session and 11 comparison subjects complete a 60-minute reading session.

The study objective was to compare changes in brain levels of gamma-aminobutyric acid (GABA) – our calming neurotransmitter – in those completing the 60-minute yoga session and in those reading.

These were the results that were reported:

There was a 27% increase in GABA levels in the yoga practitioner group after the yoga session but no change in the comparison subject group after the reading session.

And here is the conclusion the authors reached:

These findings demonstrate that in experienced yoga practitioners, brain GABA levels increase after a session of yoga. This suggests that the practice of yoga should be explored as a treatment for disorders with low GABA levels such as depression and anxiety disorders. Future studies should compare yoga to other forms of exercise to help determine whether yoga or exercise alone can alter GABA levels.

In this study, GABA levels were measured with magnetic resonance spectroscopic imaging (MRS/MRSI) before and after the yoga and reading sessions. If you really want to know how yoga improves your anxiety you could do the GABA section of the amino acid questionnaire and rate your before and after symptoms:  

  • Anxiety and feeling overwhelmed or stressed
  • Feeling worried or fearful
  • Panic attacks
  • Unable to relax or loosen up
  • Stiff or tense muscles
  • Feeling stressed and burned-out
  • Craving carbs, alcohol, or drugs for relaxation and calming

The above study looked at experienced yoga practitioners but there is so much research on the many benefits of yoga for everyone and for many conditions. Here is a small sampling of some other studies that include anxiety as well as depression, stress, hormonal imbalances and sleep issues:

If you’ve never done yoga or if you haven’t been doing it for a while this blog will hopefully give you the motivation to start a yoga practice or get back into it.

You may ask: how do I get started?

The important thing is to find the joy in doing it so I encourage you to try different classes until you find one you love. I love Iyengar yoga but it’s not for everyone (it can be seen as too slow for some people.) Here is a yoga DVD for more advanced Iyengar yoga students: Iyengar Yoga with Gabriella.

If you already do yoga this will confirm what you already likely know. Please share what yoga you enjoy, how often you practice and how it leaves you feeling.

If you’re a health practitioner, please share if yoga is something you recommend to your clients or patients.

The Anxiety Summit – How to use MindBody Medicine to Reverse Anxiety in 3 Minutes or Less

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Dr. Kim D’Eramo, DO, author of The MindBody Tool Kit, is interviewed by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

How to use MindBody Medicine to Reverse Anxiety in 3 Minutes or Less

  • Why anxiety leads to us developing diseases like heart disease
  • What is MindBody medicine
  • How do we use MindBody medicine to reverse anxiety, depression, pain or other symptoms instantly
  • MindBody tools like the instant elevation technique
  • The broccoli yoga pose

Dr. Kim shared how at osteopathic school you learn how the body and mind are related and how that has a direct impact on health and the body’s ability to heal itself.

Here is the medical student mindfulness study I mentioned: An Adapted, Four-Week Mind-Body Skills Group for Medical Students: Reducing Stress, Increasing Mindfulness, and Enhancing Self-Care.

these findings suggest that a brief, voluntary mind-body skills workshop specifically adapted for medical students is feasible, acceptable, and effective for reducing stress, increasing mindfulness, and enhancing student self-care

Dr. Kim shared about women she has worked with whose kids have struggled with anxiety or behavior problems and how having the mom do the mindbody techniques led to the kids no longer having night-terrors and anxiety. I found this section so fascinating.

Dr Kim shared this:

Most of us live in the sympathetic state of fight or flight and that means your stress hormones are high all the time. You can’t metabolize nutrients, you gain weight, you develop allergies and you no longer have the big picture ability to make little changes to make your life easier, You’re in survival mode and not relaxation mode. This leads to heart disease, inflammation, anxiety and it affects your thyroid and overall hormonal balance.

Here is the Brazilian civil servant heart disease mood study I mentioned: The association between mood and anxiety disorders, and coronary heart disease in Brazil

The association with CHD [coronary heart disease] is greatest in those with psychiatric comorbidity, while associations were also observed in MDD [major depressive disorder] and generalized anxiety disorder without comorbidity

 

Dr Kim says this about the broccoli pose (don’t you just love that name?):

According to my friend, Matt Sanford (he trains yogis all over the world) this simple yoga pose is like “Broccoli for your emotional body.” You literally cannot feel depressed after being in this pose.

I recommend it daily for 5 minutes. Life-changing!

It decreases stress hormones, and inflammation that causes disease, AND it’s shown to increase “healthy hormones” like endorphins and oxytocin, that make you feel a sense of confidence and self-worth

What mindbody tool have you used today?  I just did the broccoli pose and loved it!

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here: www.theAnxietySummit.com

Missed this interview or can’t listen live? Or want this and the other great interviews for your learning library? Purchase the MP3s or MP3s + transcripts and listen when it suits you.

You can find your purchasing options here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.

The Anxiety Summit – How Changing My Breakfast Cut My Anxiety in Half

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Angela Savitri, OTR/L, Freedom from Chronic Stress Coach was interviewed by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

How Changing My Breakfast Cut My Anxiety in Half

  • How amino acids helped (5-HTP, and GABA)
  • How yoga and mindfulness meditation helped her anxiety
  • The research supporting yoga and mindfulness meditation for anxiety
  • How changing to a 90% whole foods diet helped her anxiety
  • What the biggest game-changer was for her anxiety?

It warmed my heart when I read this in a recent newsletter that Angela sent to her community. I contacted her right away and asked if she would come and share this on the summit and she said yes!

If you’ve been part of this community for a while, you’ve heard some of my personal struggles with anxiety.

When Lexapro, Buspar, and Doral were not helping, I sought alternatives.

I got some relief with taking amino acids, 5-HTP, and GABA.

I found some relief in yoga and mindfulness meditation.

I found some relief from eating a 90% whole foods diet.

I received the most relief from eating animal protein within one hour of waking.

Seriously…my anxiety went from a daily 6 to a 2 with this one nutrition adjustment.

And I learned it from Trudy!

This is going back to basics! This is simple and yet so powerful!

Here is a great blog post from Angela: 5 Tips to Avoid Depression and Anxiety

And an audio gift from Angela 3 Secrets to Self-Care Without Feeling Guilty

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here www.theAnxietySummit.com

The Anxiety Summit – Deconstructing medical anxiety & evidence-based natural solutions

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Sayer Ji_Quote_Anxiety2

Sayer Ji, researcher, author, founder of Greenmedinfo was interviewed by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Deconstructing medical anxiety and evidence-based natural solutions

  • how modern medical screening and interventions are based on an outdated evidence-base and lead to fear and anxiety
  • the top evidence-based natural interventions for anxiety: lavender, aromatherapy, flowers, plants, forest bathing, probiotics (and the gut-brain axis), magnesium
  • foods that can cause anxiety: gluten/all grains
  • what foods to include: real whole foods, healthy fats, eggs (and issues with statins)
  • ‘alternative’ non-invasive modalities to reduce stress/anxiety – yoga, EFT, music, shiatsu, dancing and aromatherapy

Here are some snippets from our interview

The science shows that lavender and other flowers are very helpful for anxiety. A clinical study from Rutgers University, found that when they gave subjects flowers, they had 100 percent positive result in their emotions.

Lavender has been studied both as an aromatherapeutic agent where you have these small molecules in the volatile fragrance that go right into the olfactory lobe and then start modulating all these different pathways in the brain. Now there are many different ways of looking at this. There’s actually research in the animal model specifically on it being serotonergic, meaning boosting the serotonin levels or preventing their turnover so they last longer, but the reality is there are so many other mechanisms that have been identified. For example, it inhibits what is known as a voltage-dependent calcium channel in a way similar to the drug Pregabalin, also known as Lyrica. And then there’s probably 10 or 20 other different ways in which is likely modulates traditional drug targets in the brain and that’s because the brain is so complex. We’re dealing with hundreds of different biomolecules, many of them classified as neurotransmitters that are making the magic of the chemistry of our brain-produced emotions and feelings so I don’t ever imagine we’ll ever fully understand how it works.

Here is a great blog post from greenmedinfo: Evidence-Based Aromatherapy: Stress Relief And Much More

Here is more information on the Rutgers flowers study, that offered convincing evidence that flowers may be potent mood elevators.  I really love this one!  How did you feel the last time you received flowers?  And when did you last give someone flowers?

I often blog about the joys of nature and getting outdoors and just love this study on forest therapy (also sometimes called forest bathing): Psychological relaxation effect of forest therapy: results of field experiments in 19 forests in Japan involving 228 participants

these results suggest that the forest environments have significant beneficial and relaxing effects on human’s moods compared with the urban environments.

Here is the study that found participants experienced empathy when they smelled the anxiety of another participant: Induction of empathy by the smell of anxiety 

You can get access to Sayer Ji’s  Wisdom of Food eCourse here (use code: cureanxiety)

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here www.theAnxietySummit.com