GARDENING AND HEALTH: EVIDENCE-BASED BENEFITS ACROSS THE LIFESPAN

Medically Reviewed by Dr. Sony Sherpa, (MBBS)

Gardening, a pastime enjoyed by people worldwide, has long been celebrated for its ability to foster a sense of connection with nature. While it has gained popularity in recent years, the historical significance of gardening cannot be overlooked. From ancient civilizations cultivating herbs for medicinal purposes to the creation of elaborate botanical gardens in the Renaissance, gardening has always been more than just a leisurely activity.

However, as urbanization and industrialization gained momentum, gardening gradually declined in many regions and was often viewed as a less important or even outdated pursuit. In the 20th century, as cities expanded and lifestyles became more fast-paced, fewer people took the time to garden.

Nevertheless, recent years have seen a resurgence in interest, particularly during the pandemic, when more individuals sought solace in their backyards and local green spaces. This "gardening boom" reflects a renewed recognition of the numerous benefits that gardening offers, from physical health to mental well-being.

The Physical Perks of Gardening

Gardening offers numerous health benefits, many of which are closely linked to physical activity and overall well-being. Below are some of the key ways gardening contributes to physical health:

Exercise and Physical Activity

Gardening involves a variety of light to moderate physical tasks, such as digging, planting, weeding, and watering. These activities can be considered low-impact exercises that help improve cardiovascular health, increase strength, and enhance mobility and flexibility. The physical demands of tasks like digging and planting effectively strengthen the upper body and core. Digging can burn up to 300 calories per hour, which is similar to a brisk walk. On the other hand, tasks like weeding and watering promote flexibility and range of motion.

As gardening is often done outdoors, the combination of sunlight, fresh air, and natural surroundings also provides added mental benefits that complement the physical advantages.

Improved Fine Motor Skills

Certain gardening tasks, such as planting seeds, pruning, and handling small tools, require fine motor skills and hand-eye coordination. These activities help improve hand strength and dexterity, especially for older adults. Pruning, for example, involves using scissors or shears with precision, which can help strengthen the fingers and wrists.

Vitamin D Boost

One of the most well-known benefits of spending time outdoors while gardening is the natural boost in vitamin D production. Sunlight triggers the body's production of vitamin D, a vital nutrient that supports bone strength, improves immune function, and helps regulate mood. Safe sun exposure while gardening can also help mitigate vitamin D deficiencies, which are common in individuals who have limited outdoor activity.

Stress Reduction and Cortisol Levels

Gardening is also a fantastic way to reduce stress. The combination of physical activity and a calming natural environment is linked to reduced cortisol, a hormone associated with stress. The act of gardening itself, whether through digging, planting, or simply spending time in nature, helps promote relaxation and calmness, enhances mental clarity, and gives individuals a sense of accomplishment.

Immunity Boost

Exposure to beneficial soil microbes, such as Mycobacterium vaccae, has been linked to improvements in immune function. Commonly present in soil, these microbes can enhance overall health by stimulating the immune system. Moreover, some studies have shown that gardening can also help reduce childhood obesity rates by encouraging physical activity in children.

Benefits for Seniors

For the elderly, gardening is an excellent way to stay active and engaged. Not only does it provide a low-impact form of exercise that promotes mobility and strength, but it also has cognitive benefits, improving mental sharpness and reducing feelings of isolation. Gardening offers physical benefits for seniors, such as enhanced dexterity, increased flexibility, and improved balance, all of which contribute to better overall health.

Mental and Emotional Well-being: The Psychological Benefits of Gardening

Besides being good for the body, gardening also nurtures mental and emotional well-being. Below are several ways in which gardening nurtures mental health:

Increased Mindfulness and Presence

One of the key mental health benefits of gardening is its ability to encourage mindfulness. Gardening requires a focused presence, making it an ideal activity for meditative reflection. The simple yet repetitive tasks, such as watering, weeding, and pruning, help stay in the moment, away from distractions. The quiet rhythm of gardening can induce a state of calm, making it a meditative activity that relieves stress and anxiety.

Mood Enhancement and Reduced Anxiety/Depression

Gardening has been shown to have a profound effect on mood, particularly in reducing symptoms of anxiety and depression. Engaging in outdoor activities immersed in nature boosts emotional well-being. The sensory elements of nature, such as the scent of flowers, greenery, and natural sounds, offer soothing stimuli that promote relaxation. The calming effect of gardening can help reduce negative thoughts, alleviate anxiety, and improve overall mood.

Therapeutic Horticulture

Horticultural therapy (HT), also known as therapeutic gardening, has been utilized as a treatment for mental health issues for many years. Engaging in gardening activities under the guidance of a therapist has been shown to promote emotional healing, reduce stress, and enhance self-esteem. Horticultural therapy is especially effective in rehabilitation programs and for individuals managing depression and anxiety.

Brain Health and Cognitive Benefits

Gardening also offers significant cognitive benefits, particularly in terms of improving memory, concentration, and overall brain health. Engaging with nature has been linked to better cognitive function, including enhanced memory retention and problem-solving skills. Gardening activities such as weeding, planting, and pruning require focus and attention, which can help improve mental clarity and sharpen concentration.

Healing Gardens in Healthcare: A Space for Recovery

Healing gardens are increasingly being integrated into healthcare facilities, offering a space for patients to experience the numerous health benefits of gardening in a therapeutic setting. These gardens are designed to promote healing by providing a calming, sensory environment that aids recovery from both physical and mental ailments.

Research has shown that exposure to nature and outdoor spaces in medical settings can reduce stress, anxiety, and pain perception while also accelerating recovery times. In hospitals and care facilities, healing gardens serve as restorative spaces where patients, families, and staff can relax, reflect, and reconnect with nature. These gardens encourage mindfulness, social interaction, and physical activity, all of which contribute to the healing process. Not only do they provide a peaceful retreat, but they can also contribute to enhancing patients' overall quality of life.

The Social and Community Benefits of Gardening

Community gardens have become a vital part of urban and rural landscapes, providing numerous social benefits. These gardens encourage shared responsibility and social interaction as community members collaborate on planting, tending, and harvesting. Gardening in a group setting not only promotes teamwork but also strengthens community bonds, creating spaces for people from diverse backgrounds to collaborate and share experiences.

Environmental Advantages of Gardening

Promoting Biodiversity

Gardening is crucial for fostering biodiversity. By creating spaces for pollinators such as bees, butterflies, and birds, gardeners help sustain ecosystems and contribute to environmental health. Pollinator gardens, specifically designed to attract and support these beneficial creatures, are an excellent way to enhance local biodiversity. These gardens offer essential habitat and food sources for pollinators, supporting the ecosystem’s natural balance.

Reducing Food Miles and Carbon Footprint

Gardening significantly cuts down on food miles - the distance food travels from farm to plate. By growing their own produce, gardeners actively reduce the environmental burdens associated with food miles and packaging, leading to reduced greenhouse gas emissions. Homegrown produce is not only fresher and healthier but also has a much lower carbon footprint compared to store-bought goods.

Composting and Waste Reduction

Gardening also promotes sustainability through composting. Gardeners can compost organic waste, turning food scraps and yard debris into nutrient-rich soil for their gardens. This process not only reduces waste but also helps improve soil quality, fostering healthier plants and minimizing the need for chemical fertilizers.

Creating Greener, Cooler Spaces

Urban areas often experience the heat island effect, with concrete and asphalt absorbing heat and making cities much warmer than rural areas. Gardening, particularly in the form of rooftop gardens or vertical gardens, can mitigate this issue by providing shade and promoting transpiration, which cools the environment.

These green spaces improve air quality, reduce energy costs, and contribute to a more pleasant urban atmosphere. The aesthetic benefits of gardening, including the visual appeal of plants and flowers, also enhance the beauty of public spaces and urban landscapes.

Financial and Lifestyle Advantages

Grow Your Own Food: A Cost-Effective Way to Eat Healthy

Gardening is a budget-friendly strategy for improving your diet. By cultivating herbs, vegetables, and fruits at home, you can lower grocery bills while enjoying fresh, organic produce.

Self-Sustainability and Reduced Dependence on Store-Bought Produce

Home gardening also supports a more self-sufficient lifestyle, helping you rely less on commercially packaged items and making healthier choices more accessible.

How to Start Gardening: Tips for Beginners

For those new to gardening, getting started can feel overwhelming. However, gardening is an accessible activity that anyone can begin with a few simple steps:

• Joining Local Gardening Clubs or Workshops: This can help gain valuable resources and support and foster community spirit. Learning from others helps build confidence and knowledge.
• Choosing the Right Tools and Soil: Investing in basic tools and selecting quality soil is crucial for a successful garden. Understanding the soil types best suited for your plants is essential.
• Easy-to-Grow Plants for Beginners: Start with low-maintenance plants that are easy to care for, such as herbs, leafy greens, or flowers like sunflowers and marigolds. These can help you build gardening skills without feeling overwhelmed.
• Low-Maintenance Garden Ideas: For those with limited time or space, consider low-maintenance gardening options such as container gardening or vertical gardens, which are easy to manage and can yield impressive results.

Gardening, whether in a community space or your backyard, provides profound social, environmental, financial, and emotional benefits. Whether you are looking to improve your health, connect with others, or create a sustainable living environment, gardening offers a fulfilling and rewarding lifestyle choice.

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