Breathe in Phytoncides

Phytoncides are volatile organic compounds (VOCs) released by plants—especially trees—to protect themselves from insects, fungi, bacteria and other harmful organisms. In addition to protecting plants, these compounds may also have beneficial effects on human health.

• Phytoncides influence the parasympathetic nervous system and may reduce cortisol, the stress hormone.
• High stress levels can disrupt hunger and satiety signals, leading to impulsive eating (emotional eating). Reducing stress may therefore help regulate appetite indirectly.

Potential health benefits of phytoncides

1. Strengthening the immune system:
   • Phytoncides stimulate the activity of natural killer (NK) cells, which help defend the body against viruses and tumour cells.
   • Studies have reported a significant increase in NK-cell activity following exposure to phytoncides in forests.
2. Anti-stress and relaxing effect:
   • Reduction in cortisol levels (the stress hormone).
   • Greater mental relaxation and psychological well-being.
3. Respiratory health support:
   • Phytoncides have antibacterial and antiviral properties that may improve air quality.
   • They may help clear the airways and can be particularly useful for people with asthma, bronchitis or sinusitis.
4. Reduction of inflammation:
   • They have anti-inflammatory properties that can help reduce chronic inflammation.
5. Improvement of mood:
   • Exposure to phytoncides has been associated with reduced anxiety, depression and mental fatigue.

 

Main trees that release phytoncides

1. Pines and firs (Conifers):
   • Rich in terpenes such as pinene, known for anti-inflammatory and antimicrobial properties.
2. Cedars and cypresses:
   • They produce phytoncides that act as natural relaxants and promote relaxation.
3. Eucalyptus:
   • They release cineole (or eucalyptol), which may help relieve respiratory symptoms.
4. Birches:
   • They release compounds that help purify the air.
5. Oaks:
   • Their production of phytoncides contributes to improved air quality.

 

Where and how to benefit from phytoncides

• Forests: walking in forests of conifers, oaks or cedars can be particularly beneficial.
• Forest bathing (Shinrin-yoku):
  • A Japanese practice that involves spending time immersed in nature and breathing in phytoncides.
  • Spending 2–3 hours in a woodland environment may be sufficient to experience beneficial effects.
• Essential-oil diffusers: essential oils extracted from trees such as pine, fir and eucalyptus can be used at home to replicate part of the benefits.