Why Nature Is the Missing Piece in Women’s Mental Health: The Science Behind Hiking and Forest Bathing

 

Nature has long been a refuge for the stressed and overwhelmed. In recent years, scientific research has caught up to what many have intuitively known for generations: spending time outdoors is not just refreshing, it is essential for mental wellness. For women juggling careers, families, social expectations, and personal goals, simple practices like hiking and forest bathing offer profound benefits without requiring expensive memberships or complicated programs.

In this article, we break down how hiking for mental health and forest bathing benefits are supported by science, why they are particularly impactful for women, and how you can start today in a way that fits your real life.

 

The Science Behind Hiking and Mental Health

 

Hiking is not just walking; it is purposeful movement through natural environments. Studies show that spending time hiking can significantly lower levels of cortisol, the primary stress hormone. A 2015 study published in Proceedings of the National Academy of Sciences found that participants who walked for 90 minutes in a natural environment showed reduced activity in the subgenual prefrontal cortex — a part of the brain linked to rumination, a major factor in depression and anxiety.

For women, who statistically experience higher rates of anxiety and depression than men (American Psychological Association, 2018), hiking offers a tangible, natural method for regulation. Regular hikes improve mood, boost cognitive function, and enhance creative thinking. Moreover, hiking acts as a form of moderate cardiovascular exercise, which itself is correlated with better emotional resilience and lower risk of mental health disorders.

 

What Is Forest Bathing — And Why It Matters

Forest bathing, or Shinrin-yoku, originated in Japan in the 1980s as a public health practice. Unlike hiking, it is not about distance or fitness goals. Instead, it is the art of being in the forest — walking slowly, breathing deeply, and engaging all senses. Think of it as mindfulness in nature.

 A meta-analysis published in Environmental Health and Preventive Medicine (2017) concluded that forest bathing significantly lowers blood pressure, heart rate, and stress hormones while boosting immune function. Phytoncides, the natural compounds released by trees, appear to enhance natural killer (NK) cell activity in the immune system. Since chronic stress is known to suppress immunity and increase inflammation, forest bathing offers a simple, natural counterbalance.

For women navigating high-stress environments — whether professional, caregiving, or relational — forest bathing benefits include measurable physiological and emotional resets without needing to “do” anything. It is especially effective for preventing burnout and cultivating a grounded sense of self, something modern mental health care increasingly emphasizes.

 

Why Nature Therapy Is Particularly Powerful for Women

Women often carry multiple layers of responsibility and social expectation. Research suggests that gender differences in stress responses — particularly the tendency toward "tend-and-befriend" behavior (Taylor et al., 2000) — mean women may especially benefit from restorative practices rather than competitive or high-stimulation activities.

Nature therapy for women provides a non-competitive, nurturing environment. It encourages the nervous system to shift from sympathetic (fight-or-flight) dominance to parasympathetic (rest-and-digest) balance. Furthermore, being in nature can increase feelings of awe, gratitude, and belonging — emotions tightly connected to reduced symptoms of depression and anxiety.

Importantly, these practices are accessible. There is no need to climb mountains or embark on long treks. A local park, a quiet trail, or even a backyard with mature trees can offer similar results when approached mindfully.

  

Practical Ways to Start

You do not need special gear, perfect weather, or lots of free time to start benefiting from nature. Here are science-backed, practical ways women can incorporate hiking and forest bathing into their mental health routines:

Start Small: A 20-minute walk in a natural setting three times a week can significantly reduce cortisol levels (Hunter et al., 2019).

Be Mindful: When walking, intentionally notice smells, textures, colors, and sounds. Leave your headphones behind sometimes.

Solo or Group: Depending on your personality, hike alone for reflection or with supportive friends to enhance social connection benefits.

Focus on Quality, Not Quantity: You do not have to reach a summit or walk for hours. A short, slow-paced visit to a green space counts.

Consistency Over Intensity: Regular exposure to nature matters more than how challenging your hike is.

 

Final Thoughts

Mental health and outdoor activities go hand in hand, and the science is clear: spending time in nature is not a luxury or hobby. It is essential maintenance for the mind and body, especially for women facing unique stressors in today’s world. Whether through hiking or practicing forest bathing, reconnecting with nature offers profound mental health benefits that are simple, sustainable, and accessible.

Choosing to step outside regularly could be one of the most important, evidence-backed decisions for your mental wellness this year — no clichés, no fluff, just real science and simple action.

 

Sources

1. Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2015). The impacts of nature experience on human cognitive function and mental health. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112

2. American Psychological Association (APA). (2018). Stress in America: Generation Z. Retrieved from https://www.apa.org/news/press/releases/stress/2018/stress-gen-z.pdf

3. Antonelli, M., Barbieri, G., & Donelli, D. (2019). Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: A systematic review and meta-analysis. International Journal of Biometeorology, 63(8), 1117–1134. https://doi.org/10.1007/s00484-019-01717-x

4. Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18–26. https://doi.org/10.1007/s12199-009-0086-9

5. Taylor, S. E., Klein, L. C., Lewis, B. P., Gruenewald, T. L., Gurung, R. A., & Updegraff, J. A. (2000). Biobehavioral responses to stress in females: Tend-and-befriend, not fight-or-flight. Psychological Review, 107(3), 411–429. https://doi.org/10.1037/0033-295X.107.3.411

6. Hunter, M. R., Gillespie, B. W., & Chen, S. Y. P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10, 722. https://doi.org/10.3389/fpsyg.2019.00722

 

Top 5 New York Hiking Trails

New York State is a haven for outdoor enthusiasts, boasting an array of breathtaking landscapes, from towering mountains to lush forests and sparkling lakes. With its diverse terrain and stunning natural beauty, it's no wonder that hiking is a popular pastime for both locals and visitors alike. In 2023, adventurers are spoilt for choice when it comes to selecting the perfect trail to explore. Here, we've compiled a list of the documented best trails for hiking in New York, ensuring unforgettable experiences for all who lace up their boots and hit the paths.

1. The Adirondack High Peaks

   The Adirondack Park is a sprawling wilderness encompassing over six million acres, home to the majestic High Peaks region. This area offers some of the most challenging and rewarding hiking trails in New York. Adirondack High Peaks trails like the iconic Mount Marcy, Algonquin Peak, and Cascade Mountain provide stunning summit views and an opportunity to conquer some of the state's tallest peaks. With options ranging from leisurely day hikes to multi-day backpacking adventures, there's something for every skill level and ambition.

Park Map: Adirondack Park Map (National Geographic)

2. The Catskill Mountains

   Just a few hours' drive from New York City, the Catskill Mountains offer a peaceful escape into nature. Hiking trails in this region traverse rugged terrain, dense forests, and cascading waterfalls. One must-visit trail is the Devil's Path, known for its steep ascents and challenging terrain, providing a true test of endurance for experienced hikers. For those seeking a more leisurely trek, the Escarpment Trail offers stunning vistas of the Hudson Valley and the surrounding mountains.

Park Map: Catskills Park Map

3. The Finger Lakes Trail

   Stretching over 580 miles from the Pennsylvania border to the Long Path in the Catskills, the Finger Lakes Trail is a hiker's paradise. This long-distance trail winds through diverse landscapes, including woodlands, farmlands, and gorges, showcasing the natural beauty of New York State. Sections of the trail, such as the Finger Lakes National Forest and the Letchworth State Park Gorge Trail, offer picturesque views and opportunities for wildlife spotting, making it an ideal destination for both day hikers and thru-hikers.

Map: National Geographic Finger Lakes Map

4. The Shawangunk Ridge

   Known affectionately as the "Gunks," the Shawangunk Ridge is renowned for its world-class rock climbing, but it also boasts an extensive network of hiking trails. The Shawangunk Ridge Trail, in particular, offers stunning views of the surrounding valleys and mountains, with options for shorter loops or longer, more challenging treks. Hikers can explore unique geological features, such as the crevices and caves carved into the quartz conglomerate cliffs, adding an element of adventure to their journey.

Map: "The Gunk" Map (National Geographic)

5. The Northville-Placid Trail

   For those seeking a true backcountry experience, the Northville-Placid Trail offers an immersive journey through the heart of the Adirondack Mountains. Stretching over 130 miles from Northville to Lake Placid, this trail winds through remote wilderness areas, pristine lakes, and dense forests. Hikers can expect rugged terrain, stream crossings, and the chance to encounter diverse wildlife, including moose, black bears, and bald eagles. While completing the entire trail requires careful planning and preparation, shorter sections offer opportunities for day hikes or overnight backpacking trips.

Map: Northville-Placid Trail Guide

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New York State boasts an abundance of incredible hiking trails, each offering its own unique scenery, challenges, and rewards. Whether you're seeking a leisurely stroll through picturesque landscapes or a rugged adventure to conquer towering peaks, there's a trail in New York waiting to be explored. So lace up your boots, pack your gear, and embark on an unforgettable outdoor adventure in the Empire State.

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