Tree-mendous: How trees boost your immune system
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In Today's Issue:
Quick Takes: We discuss the health benefits of the forest.
Community Buzz: A method for comfortable cold compression, and products to get better sleep, from $4 to $4K.
Member Spotlight: Jordyn is playing the long game, focusing on consistency over perfection, and self-knowledge without judgment.
New Releases: What's your chronotype? The first step to better sleep lies in your circadian rhythm. Check out our "Sleep & Your Health" webinar with Velocity Sports Medicine.
QUICK TAKES
Kaitlin & Nancy's takeaways from recent content we've discovered
Force of Nature
Based on: “The Nature Fix," a book by Florence Williams.
A hike in the forest always makes me feel better and it could be related to the chemicals that trees emit. The trees in the forest emit a chemical called phytoncide. Phytoncides give the forest that wonderful, characteristic smell - think pine, a smell I love. Phytoncides are active substances that protect trees against harmful insects, bacteria and disease. And guess what? They are beneficial to humans too.
Phytoncides strengthen your immune system by boosting your natural killer immune cell activity. Natural killer cells are white blood cells that target foreign cells in the body like virus, bacteria and cancer cells. Studies show that a 2 hour walk in the forest can increase this type of cell activity and the effect can last for days. In Japan, the term Shinrin-yoku, or a "forest bathing trip," refers to this healthy practice.
The forest air creates a relaxation response which helps us shift toward the parasympathetic nervous system, or the "rest and digest" state. This has a powerful effect on our heart rates and our blood pressure. Exposure to phytoncides lowers our cortisol and adrenaline which are main actors in our fight or flight response. If we lower cortisol and adrenaline, we will lower blood pressure and heart rate which is protective for our hearts.
Forest air not only reduces adrenaline and cortisol, but also increases levels of dopamine and serotonin. Higher levels of dopamine and serotonin are associated with elevated mood and less anxious or depressive feelings.
Even brief exposure is valuable. Spending at least five hours per month outside is enough to realize positive effects. Ten hours is even better to elevate your mood and stave off depression, engendering feelings of restoration, vitality, and creativity.
While the weather is on our side, get out to the woods, your local park, or your own backyard, and soak in the restorative benefits of phytoncide!
COMMUNITY BUZZ
Highlights from Benchmark's community forum
Night Cap 😴
For optimal sleep, darkness is essential. We’re fans of any type of eye mask. One to try is the Nite Hood sleep cap, which blocks light and stays put. It's made of bamboo fabric for softness and much-appreciated temperature regulation. Speaking of keeping cool – also key to optimal sleep – a few members raved about the 8 Sleep mattress cover. We’re tempted to try it, but haven’t yet splurged – if you’re in the same boat, a hot shower or sauna before bed goes a long way. Now back to darkness (& budget options), we like these $4 dimming stickers (Amazon CAN / US) that dim the stubborn glow of electronics at night.
Freeze-ease ❄️
We heard buzz about the Freeze Sleeve (🇺🇲 site / 🇨🇦 source or similar on Amazon.ca), and we’re now hooked on this icing method. We can attest that the combo of flexible gel filling + snug compression fit is a winner. Pulling it on vs. wrangling an ice pack and bandage offers comfort and convenience that just may help you stick to your icing regimen.
Fore the ladies ⛳
Shoutout to the golfers in Burlington Golf & Country Club’s Ladies’ Member-Guest tournament, featuring Benchmarkers including Kaitlin’s mom, Heather Lethbridge (pictured, left), as well as Tania Clancy (not pictured). Benchmark made a cameo appearance at the 7th hole, in the form of sponsorship. Way to go ladies!
MEMBER SPOTLIGHTS
Featured members and their health journeys
Jordyn Mackonka
Jordyn is a wife, a mother of two young girls, and a police officer by day (and night!) She is a dedicated athlete who aspires to always remain active, and maximize her quality years.
Her Benchmark empowered her with knowledge, accountability, and a commitment to new daily habits that have already led to meaningful changes...more
NEW RELEASES
Some of our recent content to check out
Do you know your chronotype? 💤 Following your natural circadian rhythm is the first step toward sleep success. One way to do that is through light exposure -- watch this clip to learn more.
This is from “Sleep & Your Health,” our second health & longevity webinar with Velocity Sports Medicine. You can see the full recording here.
Follow us on Instagram for details on the final webinar of this series, on the topic of nutrition!
