Especially autumn, while signaling the end of long summer days and
steamy summer nights, brings with it its own beauty and wonder. The changing
colors of the leaves and crisp, cool smell of autumn are just two reasons to
throw on your favorite hoodie and head out onto the hiking trail, but did you
know that there is bonafide research out there that shows how hiking can
improve both physical and mental health?
It’s just common sense to consider how looking up from our
phones, turning off the TV and shutting off our tablets allows us to connect
with the world around us in a way unparalleled by what those bright screens can
provide. Yet, researchers have found that unseasoned hikers who disconnected
from technology and spent four days immersed in nature improved their performance on a creativity and problem-solving task by 50 percent.
This is something that many right-brained, creative types likely already know,
yet serves as a good reminder for left-brainers, such as myself, who may find
themselves swept up in the minutiae of everyday details and struggle with
seeing the bigger picture.
The health benefits of cardiovascular activity, in general, have
long been documented, and hiking is no exception. What you may not know is that
the outdoor activity can also improve recovery rates for cancer patients. In a
study measuring oxidative stress in women with breast cancer and men with
prostate cancer, it was found that those who engaged in long distance hiking
trips had better antioxidative capacity in their blood over time, thought to
aid in fighting off disease. Oxidative
stress is thought to be an important factor in the onset, progression and
recurrence of cancer. In order to investigate how it is influenced by physical
activity, we measured oxidative stress and antioxidative capacity in 12 women
with breast cancer and 6 men with prostate cancer, before and after long hiking
trips.
Before
the hike, the men had a ROS-concentration of 1.8±0.6 mM H2O2 and an aoC (antioxidative ) of 0.7±0.6 mM Trolox-equivalent
(Tro), while the women had a ROS-concentration of 3.1±0.7 mM H2O2 and an aoC of
1.2±0.2 mM Tro. After the hike, women showed no significant change in ROS and a
significant increase in aoC (1.3±0.2 mM Tro), while the ROS concentration in
men increased significantly (2.1±0.3 mM H2O2) and their aoC decreased (0.25±0.1
mM Tro). After a regenerative phase, the ROS concentration of the men decreased
to 1.7±0.4 mM H2O2 and their aoC recovered significantly (1.2±0.4 mM Tro),
while the women presented no significant change in the concentration of H2O2
but showed an ulterior increase in antioxidant capacity (2.05±0.43 mM Tro).
From
this data we conclude that physical training programs as for example long
distance hiking trips can improve the aoC in the blood of Oncological patients.
Being outdoors and exploring nature also feels
wonderful—no scientific research is needed to confirm that fact. Yet, the
implications of this phenomenon extend far beyond those feel-good breaths of
fresh air. One study of a group of people who rated highly on hopelessness and
depression scales and had attempted suicide at least once resulted in some
pretty amazing outcomes. Mountain hiking, as an add-on therapy to other mental
health care, showed dramatic improvements in depression and hopelessness. Just
goes to show how Western approaches to mental health would do well to include
more “alternative” therapies to improve individuals’ overall health.
If you are a novice hiker and interested in being more involved
in the great outdoors, there’s no better time to start than right now.
Especially with the milder weather and the beautiful scenery of the fall, now
is the time to fully appreciate nature’s splendor. Many communities have parks
and activities that may be underutilized. There may be fall hiking events,
kids’ exploration activities and outdoor yoga in your area, to name a few
possibilities. And, to make sure you are enjoying the outdoors with a small
footprint, follow these Green Hiking Tips. Get out there and get hiking!
Green Hiking Tips
While most outdoor enthusiasts are
familiar with the saying “Leave No Trace” and its “seven principles,” it might
not be common knowledge for the recreational hiker. This concept highlights
ways that hikers and adventurers can enjoy outdoor activities while causing as
little adverse effects to the environment as possible. Here are some of the
most important points from these principles and an examination of how they
might affect the way we approach our relationships with the outdoors.
Stay on the trail
Our beaches are eroding at alarming
rates. New Zealand alone has lost as much as 70 percent of its coastline in the
last century. Some of this is of course due to natural environmental changes,
but most of it stems from our interactions with the land.
Of course we want to get to the
water as fast as possible, but leaving the clearly designated walkways are
extremely hazardous. Domestic vegetation, such as marsh and dune grasses, help
keep the sand from blowing away, and when we walk or run on it before it has
taken root we prevent it from growing.
And this is not just a beach
problem. Everything from hiking to off-trail mountain biking can have
significant impacts on the natural world. A rule of thumb when you are visiting
such fragile ecosystems is to always stay on designated paths. Coming equipped
with the proper gear such as heavy-duty polarized sunglasses and flashlights
will make sure you can see where you are stepping in all types of lighting
conditions.
Curb, ahem, your waste
Remember, we all share the
environment. Most of us know to reduce our waste and pick up any trash we leave
behind, but have you thought about our natural waste? While some green
publications might advise digging a small cat-hole for your fecal matter and
other human wastes (four to ten inches deep and two hundred feet from any water
supply, trail, or camping ground) there is no cleaner way to remove a dirty
business than finding any one of the many environmentally friendly bags to
remove your waste yourself.
Know the neighborhood
Now that we’ve covered waste, let’s
talk about something else a bit dirty, Mating season. When heading out into
nature, it’s important to recognize which animals you might encounter. Nature
involves balance, and it is easy to throw off an animal’s natural cycles,
especially during rutting seasons, when they tend to be skittish, aloof, shy,
or easily angered. It’s best to leave an animal’s habitat alone during delicate
seasons. Also, it’s always a good practice to avoid hydrating at the local
water supply during dusk and dawn when most animals are more active.
At the campsite
There are plenty of places to tip up
on “low impact camping,” but perhaps one of the more interesting is in regards
to “solar cooking.” Many campers have found that they can successfully cook
camp meals without the need of traditional camp stoves that use up precious
natural resources. Instead, they utilize our most natural – and abundant – fuel
source, the sun.
Mosquito repellents can be full of
harsh chemicals, so it’s best to avoid behaviors that might attract them such
as dark clothing, heat, moisture, and floral scents left behind from fabric
softeners and laundry detergents. Cedar or cinnamon oil are good natural
repellents.
Finally, remember that setting up a
tent causes irreversible damage to the land, so it’s better to use a
pre-established site while camping than trailblaze a new one for your sleeping
quarters.
For many of us, a love of nature is
in our blood, with a bit of forethought, that love can shine through in our
actions as well.
Mahesh Bhatt
