Menopause is a significant phase in a woman's life, marked by hormonal changes that can bring about a variety of physical and emotional challenges. While there are numerous treatments and therapies available, one approach that has gained attention for its holistic benefits is forest therapy. Also known as "Shinrin-yoku" or "forest bathing," forest therapy involves immersing oneself in a natural forest environment to promote overall well-being. For women going through menopause, forest therapy offers a unique and effective way to manage symptoms and improve quality of life naturally. This is a practice that has brought me a deep sense of peace and balance during my own journey through menopause.
Forest therapy is more than just a walk in the woods; it is a mindful practice that encourages individuals to engage with nature through all their senses. Studies have shown that spending time in a forested (meadow, beach, mountain, ocean, etc. included) environment can reduce stress, lower blood pressure, and enhance mood. The benefits are attributed to the combined effects of natural surroundings, phytoncides (chemicals released by trees), and the act of slowing down.
Menopause often brings with it a host of symptoms, including hot flashes, insomnia, mood swings, anxiety, and depression. Forest therapy can be a powerful ally in managing these symptoms, offering a natural and non-invasive approach to relief. Before I began forest therapy, I would hike on a regular basis. The more I hiked, the better I felt. Then I realized the more I slowed down, I felt even better. I became a certified forest therapy guide through the Association of Nature and Forest Therapy because I wanted to learn and do more with how great I felt, to connect fully to myself and every being around me. I felt I needed to share this type of healing, to be a voice, for so many women who suffer on a daily basis.
How Forest Therapy Has Helped Me Manage Menopause
During menopause, the adrenal glands, which produce hormones like cortisol and adrenaline, take on a bigger role as the ovaries slow down and decline. This can lead to "adrenal fatigue," a state where the body feels perpetually stressed and exhausted. I found that forest therapy has been incredibly helpful in supporting my adrenal health. The calming environment of the forest helps lower cortisol levels (the stress hormone), giving the adrenals a much-needed break. The simple act of being present to calm my racing mind and ease my worries. Over time, forest therapy became my sanctuary; a place where I could breathe deeply and let go of the tensions that had built up inside me. This has led to a greater sense of balance and resilience in my body, helping me better cope with the demands of menopause. I no longer take any form of supplement or medication for adrenal fatigue or menopause for that matter; 100 percent natural.
Sleep had become elusive for me during the beginning of menopause, and those restless nights left me feeling drained and foggy brained. But something magical happened after I started regularly visiting the forest. The natural rhythm of my walks, the exposure to daylight, and the calming effect of nature seemed to reset my internal clock. Slowly but surely, my sleep improved. I am in bed hours earlier than the midnight hour I was used to and I awaken with the birdsong in the morning. The quiet moments spent among the trees became a balm for my insomnia, helping me to get a full night’s rest without night sweats, hot flashes or waking up and not being able to fall back to sleep.
How about these mood swings! I’ll admit, there were days when the emotional rollercoaster of menopause felt like too much to handle. On those days, the forest was/is my refuge. I found that by simply being in nature, whether walking or just sitting quietly, my mood would begin to stabilize. The beauty of the forest, its ever-changing seasons, and the sense of being part of something helped me put things into perspective. It reminded me that, like nature, I too was going through a natural cycle, and my Grandma Dottie always said “this, too, shall pass.”
Menopause can bring about physical changes that make movement more challenging, but the gentle terrain of the forest made it easier for me to stay active. Being a massage therapist, I am consistently expressing the importance of moving your body. You have to keep the body moving, somehow, someway. The fresh air invigorates the body in a way that no gym ever could. The more I walk, the more I feel my strength returning, along with a renewed sense of vitality. I don’t walk at a fast pace, my walk is a very, very slow stride because I don’t want to miss a thing while I’m out here. Walk too fast and the whole point of slowing down is missed. The forest has no agendas, no schedules, nothing to do and no place to be…as should you.
The infamous "brain fog" of menopause hit me hard, making it difficult to focus or remember even simple words. I know what I’m talking about but I would lose that one word. As I continued my forest therapy practice, I began to notice a shift. The quiet, reflective time in nature seemed to clear away the mental cobwebs, helping me regain clarity and sharpness of thought. The forest became my thinking space, where I could sort through my thoughts, solve problems, and simply enjoy the peace of a clear mind.
Chronic inflammation is a common issue during menopause, linked to increased stress, hormonal changes, and lifestyle factors. Inflammation can contribute to joint pain, fatigue, and other menopausal symptoms. Spending time in the forest has been shown to reduce markers of inflammation in the body. The phytoncides released by trees can help lower inflammation. The calming environment also reduces stress, which in turn can lower cortisol levels and reduce inflammation. The inflammation in my body has reduced greatly and I find myself more active with less joint pain.
Let’s not forget what most of us are concerned about…weight gain. During menopause, weight gain is a common concern, often exacerbated by hormonal changes, stress, and a slower metabolism. Forest therapy can play a supportive role in managing weight. The gentle physical activity of walking in a forest helps burn calories and improve metabolism without the intensity that might raise cortisol levels further. Additionally, the stress-reducing effects of nature walks help lower cortisol, which is linked to abdominal fat storage. By promoting relaxation and encouraging mindful eating habits, forest therapy can be an effective part of a holistic approach to weight management during menopause.
Making Forest Therapy Part of Your Life
If you're navigating the ups and downs of menopause, I can’t recommend forest therapy enough. It doesn’t require any special skills or equipment, just a willingness to step outside and immerse yourself in nature. Whether it’s a daily walk in a local park, a weekend hike in a nearby forest, or even just sitting quietly under a tree in your backyard, the key is to let nature work its magic on you.
Start small. Find a quiet spot where you can be alone with your thoughts and let the nature envelop you. Listen to the sounds around you, feel the texture of the earth beneath your feet, breathe in the fresh air. Let yourself be present, without the need to do anything but simply be. Over time, you’ll likely find, as I did, that these moments in nature become a vital part of your self-care routine, a practice that is a source of strength, calm, and renewal as you navigate the journey of menopause. Practice, practice, practice! Nature is always there, waiting to welcome you into its healing embrace.
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