🌟[TT] forests 🧠

I love a walk in nature and there is something special about the air in the forest.

After my talks at the Neuro-Ophthalmology Society of Australasia annual scientific meeting, I had the opportunity for a quick visit to the Waitākere Ranges National Park before leaving New Zealand.

I was amazed by the rain forest – as I grew up in Malaysia, I noticed there are both similarities (density) and differences (tree species) of the tropical rain forest compared to the subtropical rain forest of New Zealand.

And did I mention the magnificent kauri trees?

The Waitākere forests are home to ancient kauri trees, some over 1500 years old. Walking through the forest, I enjoyed the distinctive fresh forest air – a complex mix of natural compounds from the kauri and other trees.

Which brings us to this week’s Thursday Tips – how do forests relate to your brain health?

📍3 Brain Benefits of Forest Time

🌟1️⃣ Supercharged Immune System

Forest air contains compounds called phytoncides that trees release to protect themselves from insects and disease.

By breathing these in when walking in the forest, your body significantly increases natural killer (NK) cell activity – immune cells that fight tumours and virus-infected cells.

Your immune system and brain health are intimately connected – a stronger immune response helps reduce neuroinflammation and supports cognitive function.

🌟2️⃣ Nervous System Reset

Forest time – with the clean air and sounds of nature – lowers the level of stress hormone cortisol and blood pressure, creating a natural relaxation response that calms your nervous system.

This gives your brain the recovery time it needs for optimal cognitive function and emotional regulation.

🌟3️⃣ Movement Benefits

Walking through forests combines the brain benefits of physical activity with the unique advantages of natural environments.

You may recall my previous Thursday Tips on the benefits of physical activity – link here to the post to re-read it if you missed it

📍Try This Week:

Schedule a trip to an area of nature.

Walk slowly, breathe deeply, and let yourself truly notice the forest environment around you.

📍Question for you today

Could you create an opportunity to go to an area of nature locally?

Wishing you restorative air and natural calm,

Dr Sui Wong

PS – heard of the term Forest Bathing? It’s the concept of mindful immersion in a forest environment, some benefits as highlighted above 🙂

PPS – If you can’t access a forest easily, you can still get some phytoncide benefits from essential oils. However, nothing quite replaces the full forest experience with its combination of clean air, natural movement, and complete sensory immersion.

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*References: Li et al. (2009) PMID: 20074458; Li et al. (2006) PMID: 16873099; Li (2010) PMID: 19568839; Lew & Fleming (2024)

📍 FAQ

Q: How does forest air boost the immune system?
A: Trees release phytoncides, which increase natural killer (NK) cell activity that helps fight infection and supports brain health.

Q: Can I get the same benefits from essential oils?
A: Oils provide some phytoncides, but the full forest experience combines clean air, movement, and sensory immersion.