The Benefits of Gardening: Cultivating Health and Beauty

In our fast-paced world where stress and lifestyle related diseases seem to lurk around every corner, the humble act of working in one’s garden can offer a sanctuary of health and well-being. Along with the beauty of blooming flowers and the satisfaction of growing food for your family, researchers continue to unearth myriad benefits of nurturing a garden. From stress reduction to cardiovascular health, diabetes prevention to boosting vitamin D and enhancing functional fitness, gardening has emerged as a powerful tool for health. 

Stress reduction

Numerous studies have highlighted the stress-relieving effects of gardening. A study published in the Journal of Health Psychology found that gardening can lower cortisol (stress hormone) levels more effectively than the more sedentary act of reading indoors. The repetitive and rhythmic nature of tasks like planting, weeding and watering can induce a meditative state, akin to mindfulness practices, which promote relaxation and reduce anxiety. Beginning the day with an observatory walk through the garden can also provide ritual, grounding and purpose, all of which we know promote a healthy and well adapted nervous system. 

Cardiovascular health

Engaging in regular gardening activities provides a low-impact form of exercise that contributes to cardiovascular health. Whether it’s digging, planting or mowing, these activities can elevate heart rate, improve circulation and help maintain healthy blood pressure levels. A long-term study conducted by the University of Arkansas found that individuals who garden regularly have a lower risk of heart attack and stroke compared to non-gardeners.

Benefits for diabetes management and prevention

Gardening offers a complementary approach for managing and preventing Type 2 Diabetes by encouraging healthy and mindful eating habits. Cultivating fresh fruits and vegetables at home promotes a diet that is rich in fiber, vitamins and antioxidants while reducing reliance on processed foods high in sugars, sodium and unhealthy fats. Moreover, the physical activity involved in gardening can help to control blood sugar levels and improve insulin sensitivity.

Get that Sunshine: Promoting vitamin D absorption

Exposure to sunlight is essential for the body’s absorption of vitamin D, crucial for bone health, immune function and mood regulation. Gardening outdoors provides an opportunity for a daily dose (or two) of sun exposure, aiding in the natural synthesis of vitamin D. Spending just 10-15 minutes gardening in the sun can provide a significant portion of the daily recommended intake of this vital nutrient.

A focus on functional fitness

While lifting weights in the gym can be helpful for overall metabolic and cardiovascular health, gardening can provide an alternative or complementary form of functional exercise. Gardening involves a diverse range of movements, including bending, lifting, squatting, pushing and stretching — all of which enhance flexibility, strength, and balance. These functional fitness activities are particularly beneficial as we age, as they help with maintaining independence, preventing falls and preserving overall mobility and quality of life. 

Gardening is not merely a hobby; it should be considered a prescription for health and well-being backed by scientific evidence. By nurturing plants, we nurture ourselves, reaping the physical, mental, and emotional rewards that bloom both in our gardens and in our lives. 

SOURCES: 

1. Soga, M., Gaston, K. J., & Yamaura, Y. (2017). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92–99.

2. Wu, J., & Tseng, Y. (2019). A comprehensive review of the effects of gardening on health and well-being. BioScience Trends, 13(4), 406–412.

3. Alinia, S., Lidegaard, M., Hulvej Rod, N., & von Bülow, C. (2017). Gardening is beneficial for adult health: A systematic review. Preventive Medicine Reports, 5, 92–99.

4. Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281.

5. Park, S. A., Lee, A. Y., & Son, K. C. (2016). Lee Sanghwa. Effects of forest therapy camp on quality of life and stress in postmenopausal women. Journal of Clinical Nursing, 25(9–10), 1387–1396.