Other Health and Wellness Topics

In a Nutshell: Nature Therapy

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Your Doctor has recommended Nature Therapy:

Name_____________________________                  Date________

Rx: Nature

Sig:  Take one walk in nature 30 minutes to 1 hour daily 5 days per week

Refills: Unlimited

X_________________________________________

 

Known Benefits of Nature Therapy, or Forest Bathing, on Health

  • Reduce blood pressure and resting heart rate
  • Improve diabetes management, lower glucoses and lower A1c
  • Reduce stress hormones and increase relaxation
  • Reduce Stress, anxiety and depression
  • Improve sleeping
  • Boost the immune system
  • Increase oxygen and blood supply to brain, increasing creativity

    Ways to Start Nature Therapy

  • Take a timed walk most days in a nearby park for 10-15 minutes and increase time as conditioning improves
  • Sit down on a park bench or tree stump, close your eyes and focus on your breathing as you hear the sounds of nature
  • Perform slow gentle stretches on your limb girdles (hips and shoulders) or simple yoga poses (sun salutation and mountain pose)
  • Visit various parks nearby where you live to get a flavor of different scenery, flora and landscapes.

What to bring

  • A sturdy pair of walking shoes, preferably with good ankle support
  • Walking stick or cane for additional support, if you have significant arthritis or nerve issues.
  • A small sheet for sitting on the forest ground
  • A small bag with a bottle or two of water and a few healthy snacks
  • Optional: A walking partner or a dog
  • An open and clear mind:  Your phone turned off or in silence mode. 
  • Your curiosity:  Be ready to enjoy the moment and interact in the outdoors.

 

Categories: Other Health and Wellness Topics, Patient Education

Published by Christopher Cirino, DO, MPH

I began my career as a physician more than 20 years ago to provide quality, evidence-based care. My training was in infectious diseases and internal medicine, for which I am board-certified. In 2019, I formed Your Health Forum to "get the doctor and the patient out of the clinic" and to start collaborating on nurturing positive behaviors to protect against chronic diseases. Becoming Tomorrow's Doctor is scheduled for publication on March 31, 2022. The website was created to highlight topics that current and future doctors will need to consider in their practice.

2 replies »

    • Pain is a subjective experience, which can be heightened or reduced by our state. With a state of stress , one may experience the pain as more acute.

      There are many treatment options for pain, dependent on what is the source of it. If you can **identify and mitigate the source, the benefit is greater.

      1). General stress management – ensure that you are coping properly / ensure that you are taking time each day to exercise or walk / stretches

      2). Sleep – ensuring your sleep is sufficient and effective – sleep apnea can sometimes be a trigger.

      3). Development – skills and hobbies e.g. art, can help take the mind off of the pain

      4). Diet. Avoid foods that can set off inflammation, like processed foods and sugar.
      4). Pharmacology – for the most part topical is usually as good as by mouth. No opiates – they often intensify pain and have dependence risks. Gabapentin has been used for neuropathic pain. Ibuprofen may be a good option for inflammatory pain. Take
      these infrequently.

      I’ll post a larger response as a blog in near future

      Pass along the value of this blog by sharing it with your contacts. Thanks !

      Reply

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