The traditional Japanese practice of shinrin-yoku, or forest bathing (being fully present in the forest environment), isn’t just beneficial for your mental health—it can also give your immune system a natural boost. Spending time among trees exposes you to phytoncides, antimicrobial compounds that trees release. Research suggests that these substances can strengthen key immune cells and support overall health.
The research
A recent systematic review and meta-analysis published in looked at how phytoncides affect the immune system in adults. Across multiple studies, researchers found that being in forest environments or directly exposed to phytoncides increased activity in natural killer cells and T-cells—immune cells that help fight infections and support overall immune defense.
Try it out
Here’s how to make the most out of your time outdoors:
- Immerse yourself. Ideally, spend a few hours in a forest at a time—but even 15 minutes can help.
- Find mindfulness. Notice your breath, acknowledge distractions without judgment, and gently return your focus to your breathing.
- Add movement. Walking in forests has been shown to be effective for lowering blood pressure, heart rate, and cardiac output.
Bring the outside in
Don’t live near a forest? You can still reap some of the immune benefits of nature! One study published in found that indoor gardening may enhance immune regulation.
This article was originally published in the April 2026 issue of delicious living magazine.
