If you’ve been in the forest bathing community for long, you’ve probably heard the term phytoncides.

Many forest bathers boast the phytoncide exposure as one the main benefits of forest bathing. And for good reason.

Essentially, phytoncides are tree essential oils that have many medicinal properties.

They’re the chemicals that encourage natural killer (NK) cell activity in the human body. NK cells are cancer-fighting proteins that literally seek and destroy tumor and virus-ridden cells. (More, please!)

These substances do so much more too!

Phytoncides are one of the greatest treasures of the forest.

 

If you’re here, you’re interested in learning more about phytoncides. So, let’s take a closer look.

 

What are phytoncides?

Phytoncides are volatile organic compounds (VOCs) or “essential oils” given off by trees. These chemicals have natural antimicrobial and insecticidal qualities that protect the tree from germs and parasites.

So, a tree emits these active substances to create a field of protection around itself against harmful bugs, bacteria, and disease. Other green plants, like vegetables, do this too.

There are thousands of phytoncides, but the most common forest-related compounds are listed here.

 

Types of phytoncides

• α-pinene
• d-limonene
• β-pinene
• sabinene
• myrcene
• camphene

 

[Check out our newest phytoncide tear sheet]

 

Phytoncides not only protect trees from attack, but they benefit forest visitors too.

 

Benefits of Phytoncides

When humans breathe phytoncides in, they can produce many fabulous benefits inside the body. Some of the responses discovered by science include:

• Immune response: a 2-hour walk in the forest increases NK cell activity that can last for days
• Anti-inflammatory: common forest terpenes temper inflammation and reduce oxidative stress
• Nervous system: forest air creates a relaxation response and lowers nervous system activity
• Mood enhancing: exposure to forest air reduces cortisol levels and β-pinene has antidepressive properties
• Sleep: phytoncides like α-pinene enhance sleep
• Blood glucose: exposure to VOCs can reduce blood glucose levels

The authors of an in-depth research review* sum up the benefits this way:

Visiting forests on a relatively regular basis can be a good health-promoting practice, since, by reducing stress levels and boosting immune function, it seems capable of diminishing the incidence of stress-related and lifestyle-induced illnesses, varying from cardiovascular, respiratory, or metabolic diseases to neuropsychiatric conditions and, possibly, even cancer.

 

Makes ya wanna jump up and go forest bathing right this minute, doesn’t it?

 

[Read more studies about the benefits of forest bathing here]

 

Phytoncides and forest bathing

Forest bathing is the best way to get your weekly dose of phytoncides.

These substances are part of the reason why forest bathing is so therapeutic. Evidence (and intuition) shows the chemicals support physical and psychological wellbeing.

Of course, the benefits don’t stop at phytoncides. Other factors like the visual stimulation, sunlight, grounding elements, microbiome, and more add to the forests’ therapeutic value.

But it’s so cool when you can see these measurable, tangible components of the forest broken down in studies. They confirm what your heart has always told you.

The authors put it this way:

The type of activities performed outside, possibly ranging from static relaxation to intense physical exercises, along with the subjective perception of safety and connectedness to nature while visiting the natural environment, can influence the magnitude of beneficial effects exerted by the exposure to green areas.

Yassssss!

Getting outside and breathing in the fresh phytoncide-filled air is an exceptional practice to promote your health.

But, if you can’t make it to the forest, you can use essential oils or your Christmas tree to get some of the lovely benefits.

Aren’t phytoncides fascinating?

 

The more you know…

 

Hey, I love hearing from you…

Drop a comment and let me know:

Does the science demystify the magic of forest bathing for you? Or make it stronger?

 

 

*Antonelli, Michele; Donelli, Davide; Barbieri, Grazia; Valussi, Maro; Maggini, Valentina; Fabio Firenzuoli, Fabio. Forest Volatile Organic Compounds and Their Effects on Human Health: A State-of-the-Art Review. International Journal of Environmental Research and Public Health; 2020, 17, 6506.