It seems likely that it may be impossible to eradicate stress entirely. But immersing yourself in nature is never a bad idea. So could forest bathing be the answer? But what is forest bathing, and is it actually good for you? Or just a bit woo-woo?

Although stress levels in the UK appear to be rising, there may be a simple way to help manage or reduce stress: forest bathing. A survey earlier this year found that 63% of individuals are stressed at least every week, up by a third since the research in 2018.

Dealing with stress and its symptoms and knock-on effects on your health can be expensive. Holistic treatments don’t come cheap. Nor does therapy. So, giving forest bathing a go, considering it’s free, seems like a shoo-in, no? So how can it be practised, and what are some of its key benefits?

What is forest bathing? Let’s start there

Many of us have been for a peaceful stroll in a forest, but we may not have noticed everything around us and properly tuned in to nature. Forest bathing is a way of going for a woodland walk and consciously, fully connecting with the forest. It originated in Japan in the eighties as shinrin-yoku. Which translates to forest bathing, or taking in the forest atmosphere through our senses.

Forest bathing is a way of going for a woodland walk and consciously, fully connecting with the forest

Bella von Nesselrode, MCMA, Dip Shinrin Yoku + Face Yoga, founder of Children of Earth Skincare, says we should “think of it as a normal woodland walk, just much more intentional and backed by science. It’s one of the few ways in our busy, modern lives to reset the body’s stress response. On the outside, it seems like a slow walk in the forest with no distractions. However, when unpacked, due to the techniques used during the excursion, there is a whole host of scientifically proven benefits for the body and mind.”

The science behind being in nature

It’s probably no surprise to hear that spending time in nature is good for you, and science backs that. A 2018 study compared the anxiety levels between individuals walking in forests and those walking in city areas. It highlighted the psychological benefits of walking through forest areas as it decreased anxiety and confusion. But it also revealed a ‘significant correlation between psychological responses and trait anxiety levels.’

Another study demonstrated that forest bathing could improve sleep

And other research highlights that it can reduce stress, effective in managing anger and depression, increasing mental relaxation and aiding the respiratory, immune and cardiovascular systems.

Perfecting forest bathing and breathing

Like many practices or forms of relaxation, you need to give forest bathing adequate time. Ensure you don’t have anything to rush back for that could impact your mental state.

Von Nesselrode suggests packing snacks and drinks and heading to a forest for at least 2-4 hours. She adds, “The longer your excursions last, the more in tune with nature you become. Turn off your devices to give yourself the best chance of relaxing, being mindful and enjoying a sensory forest-based experience.”

Once you start moving into the forest, it’s important to slow down, take in everything around you, and take deep breaths for optimal relaxation

“Extending the exhalation of air to twice the length of the inhalation sends a message to the body that it can relax,” says von Nesselrode. “To enter a ‘flow state’, start by stating your intent to forest bathe and mean it.”

Focus on the senses

A significant part of forest bathing is the space, time, and environment that allow you to tune into your senses. For that reason, Forestry England suggests you should keep your eyes open, to really feel and engage with the colours around you. “The colours of nature are soothing, and studies have shown that people relax best while seeing greens and blues.”

Consider how it makes you feel, and touch, smell, hear, and see what is around you

While in nature, you can sit quietly and be mindful of the environment. Consider how it makes you feel, and touch, smell, hear, and see what is around you. It’s important to switch your brain off everyday issues as much as possible, and focus on the moment.

The Threshold of Connection

Von Nesselrode refers to this immersion in nature and dismissal of daily issues as the Threshold of Connection. She says, “This threshold is a ceremonial mark of your forest bathing experience. It’s also what sets this experience apart from other experiences. Open yourself up to the world of the forest. Quieten your mind, absorb the natural feel of the environment and atmosphere into your body for at least 15 minutes.”

She advises sitting and enjoying your drink and snacks at the end of the forest bathing session (the Threshold of Incorporation) to mark a return to normal life.

Is it a bit too alternative?

If it sounds a bit ‘out there’ for you, consider adapting your usual natural experiences. For example, when you go for a walk outside, gradually begin to notice what’s around you. Sharpen your senses and increase the length of your walk. If you’re not quite ready to sit and practice mindfulness in the forest, do little things to detach yourself from reality, such as switching off your phone or not having anything to rush home for.

“Forest bathing is a game-changer after a stressful week, or before a period of high pressure or change,” says von Nesselrode. “Reducing stress is incredibly powerful for all areas of the body. Stress creates high cortisol, which inhibits collagen production (therefore ageing) and lowers immunity.”

Plus, between 2.5 and 5 million people walk the Japanese forest trails every year, so there must be something to it!

Find your local forest at Forestry England, Forestry & Land Scotland, at National Resources Wales, or The Ireland Walking Guide’s Guide to Forests

Sarah Haselwood

Sarah Haselwood is a freelance writer and journalist, who is passionate about travel, health and wellness, and HR topics. She dabbles in creative writing and is trying to write a novel.

The post Is forest bathing actually good for you? appeared first on Silver Magazine.

It’s not patronising to recognise this. As we age, a holistic approach encompassing physical activity, balanced nutrition, mental stimulation and social engagement is essential for staying fit and healthy. Particularly once you’re over 50. Here are a few useful tips for lifestyle changes that can help promote longevity, and enhance your life for as long as possible.

Keep moving

It’s essential to keep moving, whatever form of exercise you choose. Low-impact activities such as walking, swimming, or yoga, which are gentle on the joints but effective in keeping the body active, should be incorporated. Above all, choose the exercise you enjoy as you’re more likely to do it regularly.

Although we often associate ageing with slowing down, research shows that you don’t necessarily have to stop intense exercise if you enjoy it. Individuals who did a few minutes of intense exercise around three times daily reduced their risk of dying from a cardiovascular issue by 50 per cent.

As we age, our joints may become more prone to inflammation and discomfort

Pilates can improve core strength, flexibility, and posture. Jessica May, a registered nutritionist and Pilates instructor, says it can challenge muscle stiffness, joint pain, and balance problems.

“As we age, our joints may become more prone to inflammation and discomfort,” she explains. “Pilates, being low-impact and gentle on the joints, is an ideal workout for individuals with joint issues. Its controlled movements and emphasis on alignment alleviate muscle stiffness and improve overall mobility.”

May says resistance training can be incorporated into Pilates using reformer beds, weights or resistance bands. “By integrating resistance training into your Pilates routine, you can build muscle, increase bone density, and enhance overall strength.”

Whatever way you choose to stay fit, make sure you’ve got the right gear to stay comfortable. Whether it’s the right footwear, or a softball jersey!

Overcoming hormone changes

There’s dealing with hormone changes too, particularly for women. As oestrogen declines during perimenopause and menopause, it can lead to increased insulin resistance and potentially joint stiffness. This is where strength training can also be beneficial. Regular strength training helps to maintain muscle mass and increase bone density, which is crucial in reducing the risk of osteoporosis, a condition more prevalent in women as they age. Additionally, it boosts metabolism by increasing lean muscle mass, aiding in weight management and fat loss.

Regular strength training helps to maintain muscle mass and increase bone density

Bex Prade, functional medicine practitioner and registered clinical nutritionist  says, “Heavy strength training is effective for easing symptoms in perimenopause and menopause. It helps gain muscle and change your body composition. Lift heavy! You want to get to a weight where your muscles start to fatigue after six or so reps.

“Mobility exercises are essential before every weight session as women in their late forties and early fifties are more susceptible to soft tissue and joint injuries due to the drop in oestrogen.”

Gut health and nutrition

Unsurprisingly, nutrition plays a crucial role in staying healthy. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support bodily functions and combat age-related health issues. Also boosts your immune system.

“We need more protein as we age, so make sure you’re getting at least 100g of quality protein a day, spread across the day,” says Prade. “A good benchmark is 30-50g of protein at each meal, especially focussing on a high protein breakfast to help protect skeletal muscle and balance blood sugar and hormones throughout the day.”

Prade also believes we must take care of our gut health. “Imbalances in the gut are inextricably linked to inflammation, accelerated ageing, and nearly all chronic disease including cancer, diabetes, heart disease, and dementia,” she affirms.

…make sure you’re getting at least 100g of quality protein a day, spread across the day…

So, how do you look after and balance your gut health and make it part of your daily routine? “Reduce sugars and starches, and increase your prebiotic, probiotic, and polyphenol-rich foods intake. Good bacteria feed on prebiotic fibres (avocados, artichokes, asparagus, berries, peas, chia seeds, and pistachios), probiotics (fermented foods like sauerkraut, pickles, tempeh, miso, kefir and kimchi), and the polyphenols found in colourful plants (olive oil, turmeric, pomegranate, kiwifruit, green tea, cocoa, nuts).”

Therefore, probiotics as part of your lifestyle may be something to add. Prade also recommends “Prebiotic powders like PHGG and GOS, bitter vegetables that help digestive enzyme production, organic bone broths to heal the gut lining, and a good multi-strain probiotic.”

Another health option is to practice short bursts of heat therapy followed by cold water exposure. According to London ice-bath venue Sauna and Plunge, combining hot and cold therapy can activate responses that enhance immune function, energy, mental focus, and circulation. It also encourages cellular repair mechanisms, increases stress resilience and metabolic activity, improves sleep, and reduces chronic pain.

Staying hydrated and moderating the intake of processed foods, sugar, and alcohol are equally important for long-term health. May says, “Get 7-9 hours of sleep, drink 1.5 to 2 litres of water daily, engage in regular physical exercise, consume balanced meals, and minimise stress and alcohol intake.”

Mental wellbeing

Mental health is another key component of overall well-being. Engaging in activities that stimulate the mind and maintain social connections can help keep cognitive functions sharp, release endorphins and reduce the risk of mental health issues and stress.

“Staying active can profoundly impact your mental well-being. Exercise has been linked to reduced symptoms of anxiety and depression, improved self-esteem, and enhanced body image,” says May.

“Age should never be a barrier to staying fit and feeling fabulous. It’s never too late to try new activities or prioritise your health. Embrace opportunities to explore new hobbies, push your limits, and take care of your body and mind.”

Sarah Haselwood

Sarah Haselwood is a freelance writer and journalist, who is passionate about travel, health and wellness, and HR topics. She dabbles in creative writing and is trying to write a novel.

The post Practical tips to stay fit and healthy over 50 appeared first on Silver Magazine.

In the first quarter of this year, five babies died of whooping cough in England, which is a pretty shocking statistic to hear in 2024. According to recorded numbers, between January and March 2024 there were 2,793 cases of whooping cough in England. This is a stark comparison to the total number of 858 cases in England in all of 2023. But why is whooping cough back?

As whooping cough remains a significant public health concern, what symptoms should you look for, how is it treated, and why are cases so high in 2024?

What is whooping cough?

Also called pertussis or the ‘100-day cough’, whooping cough is a bacterial infection which affects the lungs and breathing tubes.

Thorrun Govind, TV pharmacist and health expert says, “Whooping cough is caused by a type of bacteria called Bordetella pertussis. When an infected person coughs or sneezes, germ-laden droplets are sprayed into the air and breathed into the lungs by those nearby. It is highly contagious, given how easily it is spread.”

Understanding symptoms and treatments

The early signs are similar to a cold and may include a sore throat and a runny nose. However, after about a week, it can develop into coughing bouts, often worse at night and lasting for a few minutes. It is more dangerous in babies and young children as they may have difficulty breathing, leading to severe coughing fits that can last for weeks.

Dr Hana Patel, an NHS GP, says whooping cough causes repeated coughing bouts that can last for two to three months or more. And can make babies and young children very ill.

…watch out for symptoms similar to a cold, and a high temperature is uncommon. “After about a week, coughing bouts that last for a few minutes and are worse at night are likely…”

Govind explains that parents should watch out for symptoms similar to a cold, and a high temperature is uncommon. “After about a week, coughing bouts that last for a few minutes and are worse at night are likely. Those affected may make a ‘whoop’ sound, which is a gasp for breath between coughs. However, young babies and some adults may not whoop in this manner.”

In severe cases, Govind explains that individuals with whooping cough, particularly young infants, can have difficulty breathing after a coughing bout. And may turn blue or grey. Babies under six months have an increased chance of dehydration, breathing difficulties, pneumonia and seizures.

…avoid cough medicines, as they won’t work.

NHS guidelines confirm that whooping cough treatment will depend on your age and how long you’ve had the infection. Antibiotics may be given if the cough is diagnosed within three weeks to prevent it from spreading. And hospital treatment may be required for babies under six months old.

They suggest plenty of rest and fluids, paracetamol or ibuprofen for those 16 and over. Also, avoid cough medicines, as they won’t work.

Why are cases so high?

Whooping cough tends to peak every few years. It’s also been impacted by the COVID pandemic and reduced immunity. According to the UK government, the last cyclical increase occurred in 2016.

Patel explains that “Whooping cough is a disease that regularly peaks every three to five years. We are, unfortunately, seeing increasing rates of whooping cough at present. This follows a prolonged period of very low case numbers due to restrictions and reduced social mixing patterns during the COVID-19 pandemic.”

Vaccination uptake has decreased

In the UK, the whooping cough vaccine is given as part of the 6-in-1 vaccine for babies at eight, 12, and 16 weeks. And also as part of the 4-in-1 preschool boosters for children aged three years and four months.

Vaccinations can also be given to pregnant women, ideally between 16 and 32 weeks. The maternal pertussis vaccination was introduced in 2012. Since then, there have been 26 deaths in infants, and 21 of the mothers of these babies were not vaccinated in pregnancy.

The Royal College of Paediatrics and Child Health (RCPCH) confirms that vaccine uptake in pregnant women has declined by about 15 per cent since 2016/7. This is especially prevalent in some areas of London, where only 25 per cent of pregnant women have had the vaccination. They added that the vaccine uptake for children has also reduced in the last decade. And confirmed the vaccination is safe and effective.

The RCPCH says, “Although an unpleasant disease at any age, it’s most serious in very young babies. As the routine vaccine schedule for England starts at 8 weeks with doses at 12 and 26 weeks, this is too late to give babies protection in the early, crucial months.”

Sarah Haselwood

Sarah Haselwood is a freelance writer and journalist, who is passionate about travel, health and wellness, and HR topics. She dabbles in creative writing and is trying to write a novel.

The post Whooping cough: why is it back? appeared first on Silver Magazine.