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NATURE THERAPY Maximize your workout

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The human body responds in positive ways to spending time in nature.

Nature

Therapy

HEALTH & MEDICINE

Path to wellness can be walk in the forest

‌S

JANEL STATES JAMES

pring, the season of transformation and renewal, is an excellent time to practice some forest therapy.

Also called shinrin-yoku, or forest bathing, the therapy has been widespread in Japan for decades and is rooted in ancient Buddhist and Shinto traditions.

The general idea is that spending time in nature has enormous health benefits, and there is a growing body of research to back this up, perhaps coming at a critical time.

Worldwide, more people now live in urban areas than rural ones. It is no secret that living in an metropolitan area can be stressful, compounded by the demands and distractions of our technological age: social media, email and smartphones, to name a few. Recent studies put our screen use close to 11 hours a day. With screen use comes

Sunday, March 17, 2019 | 3

information overload. According to some estimates, over half of our workdays are spent managing the information we receive rather than putting it to use.

We just do not have, or do not allow ourselves, the downtime for our brains that we once did, with some rather detrimental effects, including anxiety, depression, and heart disease. One contributor to these effects is cortisol, the body’s primary stress hormone. In our increasingly demanding, technologically-driven world, our cortisol levels are rising. Cortisol is responsible for our fight-flight-freeze response, and while it is crucial to our survival, it can be detrimental if it remains at too high a level in the body over a sustained period. In addition to its role in heart disease and depression, it can contribute to a host of other conditions — even increased calorie consumption and an inclination to eat sweets.

But new research shows that cortisol, along with blood pressure and nervous system reactions, can be positively impacted by merely hanging out in the forest.

According to recent studies conducted by Please see NATURE, Page 4

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While hiking can be about getting to a destination, forest therapy is about slowing down and connecting with nature.

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‘Even as our environment has changed, our brains have not. Our natural rhythms still hum along to the beat of an ancient drum.’

Nature From page 3

Japanese scientist Yoshifumi Miyazaki, the human body responds in an amazingly positive way to spending time in nature. In tests of more than 600 subjects over four years, participants’ cortisol levels decreased by 12.4 percent and blood pressure dropped 1.4 percent. The average decrease in heart rate was 5.8 percent.

A study from the Finnish Forest Research Institute also backs this up qualitatively. In that study, test subjects felt better after sit-

ting in a park or forest for just 15 minutes. If they walked in the park or forest, the feelings of psychological restoration increased, with those who walked in the forest showing the most significant improvements.

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Researchers at Stanford also studied walking in nature to assess its positive effects, although with a slightly different focus, looking specifically at what they called rumination, “a maladaptive pattern of self-referential thought that is associated with heightened risk for depression and other mental illnesses.” In other words, it’s what happens when you think about something that bothers you or makes you sad, and you just can’t let it go.

In their test, subjects who walked in nature, through grasslands and among hills, exhibited a significant decrease in rumination as measured by the brain activity in their prefrontal cortices. Conversely, their counterparts who took a walk in an urban setting showed no reduction.

And, while walking briskly is excellent for the cardiovascular system, leisure time in nature, including slow walking, may be more important for stress reduction. According to the American Heart Association, adding a little nature to your routine can do you a world of good if you’re feeling

fatigued, uninspired, antisocial, disconnected, stressed or anxious. Exposure to nature may actually increase our feelings of being connected to the world at large, engendering positive emotions and empathy and improving our ability to reflect on and find solutions to problems. Researchers Rachel and Stephen Kaplan from the University of Michigan relate this to the concept of “soft fascination,” the wonderment and awe we can experience when watching birds, the trickle of a stream or a flight of ladybugs.

While it’s not clear why we have this reaction to nature, it may have to do with human evolution. Even as our environment has changed, our brains have not. Our natural rhythms still hum along to the beat of an ancient drum. But don’t stress it. After all, there are more than one million acres in the Coconino National Forest, and over 50 miles of urban trails in Flagstaff, not to mention our city parks. Adding a little time in our great outdoors may be just the right thing for this spring. See you on the trail.

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Soon-to-be guide says nature therapy is about slowing down NANCY WIECHEC

Arizona Daily Sun‌

‌The difference between a hike and practicing forest therapy is the approach.

“Hikers have the mentality of getting someplace, of accomplishing something, whether it’s to reach the bottom of the canyon or the top of Humphreys [Peak],” said Dr. Christine Westra. “With forest therapy, the goal is not to get somewhere. Forest bathing means allowing yourself to slow down, to have a deeper connection with nature.”

Training to become the Flagstaff area’s first certified forest and nature therapy guide, Westra said it’s intentional deceleration and engagement of senses in nature that can bring about restored health.

Long an outdoor enthusiast, she said she never experienced nature in profound ways until she began training as a forest therapy guide.

“We’d be three hours in the forest, and all we were doing is being.

Flagstaff resident Christine Westra is to receive her certification as a forest and nature therapy guide next month.

It allowed new energy to enter my body. It allowed me to slow down and say, ‘It is OK to be here.’”

According to the Association of Nature & Forest Therapy Guides and Programs, from which Westra will receive her guide certification in April, forest therapy “requires

mindfully moving through the landscape in ways that cultivate presence, opening all the senses and actively communicating with the land.”

Westra said the practice very much aligns with her views on health, which are to help people

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heal holistically, without the use of drugs or surgery. She said she became intrigued with forest therapy after reading books by Richard Louv, who addresses what he calls a “nature-deficit disorder” in society.

After receiving her medical degree, Westra did not become a practicing physician. Instead she focused on being a wife and mother of four children in Flagstaff. Although she now teaches honor courses at Northern Arizona University part time, she eventually plans to open a holistic health practice that will include forest therapy.

“Among students, anxiety is a number-one mental health condition,” Westra said, adding that students are missing true connections with each other and the world around them. “Students come into class looking down at their phones.

They don’t even talk to one another anymore.”

Westra began sharing the prac-

tice of forest therapy with some of her university colleagues and students and discovered that they were connecting not only with nature but with each other, and at the same time tapping into “their inner counselor” and finding relief from anxiety and stress.

“You really discover how nurturing it is to slow down,” she said. “I was surprised how healing it could be not to be busy and not feel bad about not being busy.”

Do people need a guide to practice nature therapy? No. But Westra made this comparison. Just like a personal trainer keeps a workout on track, “a guide opens the door to the slowing down and keeps you centered on the process.”

In other words, a person’s own connection to nature becomes the healing force, a guide just helps you get there.

For additional information on forest and nature therapy and guide training, visit www.natureandforesttherapy.org.

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HEALTHY

WEIGHT LOSS Being overweight or obese can lead to heart problems; carrying around extra weight puts more stress on the heart, and extra weight can also contribute to conditions like heart disease, stroke and diabetes.

Losing just a few pounds can have dramatic results on your health, leading to lower cholesterol, blood pressure and blood sugars, which can lessen your propensity for or the symptoms of chronic diseases.

Healthy weight loss is a slow process; don’t get discouraged when you’re not losing weight quickly. The Centers for Disease Control and Prevention offered the most important things to do when losing or maintaining weight.

Talk With your Doctor

A healthy weight and weight loss regimen look different for different people. Talk to your doctor about a healthy range for your height, body type and activity level and the best ways to lose weight and keep that weight off. You may want to talk to a nutritionist as well.

Make a Healthy Food Plan

Cutting calories is among the most important things to do when losing weight. Do this slowly; if you’re eating 2,500 calories a day, don’t cut back to 1,500 right away. Slowly work down as you lose weight. To make sure you’re getting the most out of your daily calories, eat fruits, vegetables, fat-free or low-fat dairy, whole grains, lean meats like fish and other lean proteins, like nuts, beans and eggs. Keep foods that are high in saturated fats, salt and added sugars

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to a minimum, although you don’t have to cut them out entirely.

Cut down on processed and fast foods, which means more meal preparation and cooking. Plan ahead where you can, and when you’re cooking, make things that you can refrigerate or freeze, or cook foods that you can use the leftovers in other dishes.

Additionally, look for ways to make your favorite foods healthier. Whole-grain bread and pasta and brown rice are good substitutes in many dishes.

Exercise

Exercise without eating better won’t help you lose much weight, but the combination of the two can help you lose weight without cutting out quite as many calories. For weight maintenance, the CDC recommends 150 minutes per week of moderately intense aerobic activity like a brisk walk, biking or gym classes. Yoga and weight lifting are also good low-impact exercises. © ADOBE STOCK

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MAXIMIZE YOUR

WORKOUT

There are lots of exercises you can do either at home or at the gym, with weights or relying on your own body weight, and adjust them to your skill level. If you’re not sure about form, get a session or two with a personal trainer to make sure you’re doing it right or do these exercises in front of a mirror to check your own form.

Anytime you start a new exercise regime, check with a doctor to ensure you’re

healthy enough to do so, and listen to your body, stopping or pulling back if you experience pain.

WebMD and Self Magazine offer a number of these exercises.

Squats

Squats are the single best exercise to maximize your workout, tone muscles and burn a lot of calories. This exercise primarily works your

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glutes and thighs, but you’ll also feel them working your calves, hamstrings and abs.

You can do these using your body weight or adding free weights or a shoulder bar.

Make sure you don’t arch your back, and keep your knees from extending beyond your toes.

exercise ball.

Dead lifts

You need weights, either free weights or a bar, for dead lifts. These work out your entire body, especially your legs, back and rear end. Your form makes a big difference with this one; stand with your legs just wider than Pushups your shoulders and keep your knees soft as you This exercise, depending on how you lower the weights to the ground, keeping your do them, can hit biceps, triceps, deltoids, back straight. pecs, abs and glutes — all muscles you want to show off in a swimsuit. Keep your back Planks straight and your rear end even with your There’s a reason Ruth Bader Ginsburg does back and lower yourself until your arms are this exercise. Get into a pushup position; this at a 90-degree angle. To make it less in- can mean elbows or hands on the floor and feet tense, put your knees on the ground. or knees on the floor, placed hip width apart.

Keep your spine straight and hold this posiTo add intensity, lift one leg or arm off the ground or put your feet on a bench or tion for a set period of time.

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The role of

Cholesterol

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holesterol is one of those numbers we’ve all heard of, we all know it’s important, but we don’t always understand why it’s so important or how it relates to blood pressure.

According to the Centers for Disease Control and Prevention, about one in six American adults has high cholesterol, but often people aren’t aware when they have it because there are no symptoms.

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What is it?

Cholesterol is a naturally occurring substance that the liver makes; it’s a waxy, fatty substance needed to make hormones and digest fatty foods. Dietary cholesterol is also found in animal products such as cheese, butter, eggs and meat.

There are two types of cholesterol — low-density lipoprotein, LDL, which is generally considered bad cholesterol, and HDL, or high-density lipoprotein, known as good cholesterol. Too much LDL can build up along blood vessel walls; this is known as plaque and causes blood vessels to narrow, which can contribute to an increased risk of heart disease and stroke. HDL absorbs LDL and takes it back to the liver, which then flushes it out of the body. High HDL low-

ers the risk of heart disease and stroke.

What are the Risk Factors?

A diet high in saturated and trans fats, insufficient exercise, using tobacco or drinking too much alcohol all can contribute to high cholesterol, as can certain health conditions such as diabetes or obesity. Family history can also be a factor, although doctors say that is likely both because of genetics and because families tend to have similar lifestyles.

High Cholesterol Treatment

Your doctor will do a blood test for your cholesterol levels when you go in for an annual physical. Often, blood pressure can be controlled through changes in lifestyle. A healthy diet is low in trans and saturated fats and low in animal products and added sugars while being high in high-fiber foods such as beans and whole grains; fruits and vegetables; lean meats like fish and unsaturated fats such as olive oil, nuts and avocados.

Get regular exercise (if you have a sedentary lifestyle now, start with walking every day), keep your alcohol intake to a minimum and maintain a healthy weight.

If that is not enough, there are medications that can help keep your cholesterol in check.

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SUNDAY, MARCH 17, 2019 |

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STRESS MANAGEMENT How you handle stress is a huge factor in the rest of your health as well as your overall quality of life; poor stress management can make you feel under the weather, exacerbate conditions you already have, interrupt your sleep, and cause you to have a shorter fuse in dealing with people or issues and feeling overwhelmed when dealing with problems.

If it goes on long enough, your brain is exposed to cortisol, which can weaken your immune system as well. The National Alliance on Mental Illness gives tips on what to watch out for and how you can handle this normal part of life in a healthy way.

Signs of Stress

Like other conditions, stress can cause physical symptoms, including headaches, difficulty sleeping, jaw pain, appetite changes, frequent mood swings, difficulty concentrating, and feeling overwhelmed and unable to deal with difficulties that come your way.

Triggers for Stress

Stress is a part of everyday life, so it’s important

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to know where it is likely to come from in your life.

Your job, family relationships, financial worries, school, health concerns, not getting enough sleep and not eating well can all lead to stress, which, while it may not be overwhelming at first, can become that way if not handled well. On top of this stress, other life events can make you even more vulnerable, such as experiencing a major life change (moving, the death of a loved one, starting a new job, having a child, getting married), feeling alone or without a social network for support.

Reducing Stress

Everyone handles stress a little differently, so don’t feel bad if your friend’s way of coping doesn’t work for you. NAMI suggested starting with accepting your needs — know what your triggers are, avoid them if possible or allow time and energy to handle them. Schedule your days so you have time to take breaks as needed, make sure you’re getting enough sleep, you have time for hobbies or reading or other self-care; exercise; and eat well. Lean on your support network and consider talking to a therapist or support group.

Be careful not to self-medicate with alcohol and

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stroke, two of the leading causes of death for American adults, according to the Centers for Disease Control and Prevention.

When your doctor takes your blood pressure, you get two measurements. Systolic blood pressure, which is the upper number, measures the pressure in your blood vessels when your heart is beating. The lower num-

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ber is diastolic pressure, and it measures the pressure in blood vessels when your heart rests between beats. Normal blood pressure is 120/80. A measurement of 140/90 is considered high blood pressure.

Â? Â VALUES

Causes

There’s not an easy answer for that. Hypertension usually develops gradually and often is influenced by lifestyle choices, such as not eating a healthy diet, not getting enough exercise or using tobacco.

Health conditions like obesity or being overweight can contribute to high blood pressure as well. Age and genetics can also be a factor.

A related condition, secondary hypertension, can be caused by conditions like kidney problems, genetic defects, thyroid problems or even medications to treat other conditions. This type of hypertension tends to appear suddenly and lead to higher blood pressure than primary hypertension.

Treatment

Although not everyone is able to prevent high blood pressure, many people can make changes to their daily lives to reduce the risk of high blood pressure. Eating a diet that’s low in salt, saturated and trans fats and dietary cholesterol and high in fruits and vegetables, whole grains and fiber can lower your risk, as well as contributing to a maintaining a healthy weight. Getting enough exercise, which for most people is

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at least 30 minutes a day of walking, running, biking, swimming, yoga or hiking, also helps. If you’re not exercising regularly now, ease into it with short walks, stretching and other low-impact exercises.

Many people can control high blood pressure through these lifestyle factors. For those who can’t, talk to your doctor about medications and what treatment is best to keep your blood pressure down.

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Y

ou might be surprised by how much salt, fat and sugar sneaks into your diet on a regular basis. Even healthy eaters may use canned or processed goods or freezer meals with a lot of sodium. Eating healthfully can taste good and leave you sated, though it often requires more cooking and eating at home than many people are used to.

However, you don’t have to spend hours in the kitchen every week to make positive changes in your eating habits. The American Heart Association offers tips on making your diet healthful, well-balanced and delicious.

Make Meals and Snacks Colorful

This means natural colors, of course. Introduce a variety of fruits and vegetables at every meal and every time you snack. Look for fresh produce, but frozen and canned fruits and vegetables offer the same benefits and may mean less work on your part. (Just make sure your fruit is canned in juice, not syrup.) Frozen and canned produce can also give you a wider variety of options for off-season fruits and vegetables, which will help keep you and your family from getting bored.

Eat Whole Foods Whenever Possible

Check the ingredients on food like bread. How many ingredients does it have? Can you pronounce them all? Look for foods that are made of ingredi-

ents with names you recognize. If you want fried rice, enchiladas or pizza, make it yourself instead of buying a freezer dish. This allows you to control the amount of salt and fat that goes into it and ensures you know what’s actually going into your body. If you’re not comfortable cooking, start small: find easy recipes with ingredients you’re comfortable with.

Avoid Processed Foods

According to the AHA, half of Americans’ calories and 90 percent of added sugars come from highly processed foods. Milk, bread and chopped vegetables are processed, as are chips, fish sticks and everything in the freezer section, so processed doesn’t always mean bad.

But you can make healthier choices on processed foods, sticking with minimal processing, such as foods that have been cut, cooked or packaged, but still retain their basic features. Avoid highly processed foods.

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