Spring has arrived and gardeners everywhere are creating their “to do” lists. The joys of gardening don’t need to be outlined for devotees, but let’s explore the health benefits that may not be so well known. And perhaps if you’ve been wondering if you should give gardening a try, the following information might be just the motivation you need!
Over the last few years, several research studies have concluded that gardening provides several valuable health benefits. These include exercise, stress relief, a greater sense of life satisfaction, and even improved brain health (1). In this blog, we will explore some of these findings, and also touch on safe gardening practices.
Gardening and Mental Wellbeing
Researchers in the Netherlands have found gardening to be a very effective stress relieving activity (2). They asked two groups of subjects to complete a stressful task called the Stroop Test.* Afterward, one group was directed to garden for 30 minutes, while the other group was told to read quietly indoors for the same period of time. The results of the study were that the gardening group not only reported a greater improvement in mood, but their blood work also revealed lower levels of the stress hormone cortisol, compared to those who tried to relax by reading. For years, gardeners have been saying it’s their “therapy.” Now we have proof.
Another interesting study correlated gardening activities with improved cognition (3). A group of seniors, (average age 76), were asked to participate in 20 minutes of low-to-moderate intensity gardening activities. These included cleaning a garden plot, digging, fertilizing, raking, planting/transplanting, and watering. As in the Netherlands study, blood samples were taken afterward. What was found were higher levels of the proteins needed to promote brain cell growth, especially those responsible for memory and cognitive function. If this beneficial result occurred after only 20 minutes, imagine what a regular gardening practice might do!
But wait there’s more!
Many other studies have corroborated the findings that even a little bit of gardening may hold the key to improved mental health, stress relief and much-needed exercise in a world where many of us spend our days in mostly sedentary activities. But did you know that recent studies are suggesting that the beneficial microorganisms in the soil may be, at least in part, responsible for these effects? (4) The citation for this claim in the list of references below sounds fairly complicated, but the takeaway is clear: Gardening may actually lower systemic inflammation. Once again, it turns out that playing in the dirt is good for us!
Tips for Safe Gardening
While we’re having fun out there, let’s make sure we don’t run into trouble by using poor body mechanics or overdoing it. Here are some tips you may find helpful:
- Before you begin your gardening for the day, warm up your muscles by going for a 10 – 15-minute walk in the neighborhood. If you have enough space, you could possibly do this right in your own garden, as you walk about surveying what needs to be done.
- Use the right tools. For example, there are many ergonomically designed, lightweight tools that make gripping less stressful on the joints of your hands and wrists. Another example are tools with longer handles that allow you to reach the ground more easily.
- Do not bend from your waist with straight knees when lifting. Even a 20 year-old runs the risk of damaging their back that way! Learn how to squat by bending from your hips and knees while keeping your spine relatively straight. Better yet, use a gardening stool.
- Make the most of containers.
- Consider raised beds.
- Set a timer so you don’t overdo it. Aim for no longer than 20 – 30 minutes at a stretch.
- Vary your tasks and pace yourself. For example, you could spend a little time weeding, and then switch to an activity like trimming a hedge that doesn’t require you to work at lower surfaces.
- Stay well hydrated, especially in summer months.
- Don’t forget the sunscreen.
- Probably most important of all is listen to your body. We almost always know when it’s time to quit, and injuries often happen when we ignore those signals.
Highly Recommended Reading
Over the last few years, I have been aiming to cultivate a garden where I need it more than it needs me. I have found enormous inspiration from Sydney Eddison’s book, Gardening for a Lifetime: How to Garden Wiser as You Grow Older, (2010 Timber Press). Among the topics she discusses are using lower maintenance plants, labor-saving techniques, creating miniature landscapes, and my all-time favorite, accepting imperfections.
Happy gardening!
References
1. Soga M, et al. Gardening is Beneficial for Health: A Meta-analysis. Preventive Medicine Reports, 2016, 5:92-99.
2. Van Den Berg AE, et al. Gardening Promotes Neuroendocrine and Affective Restoration from Stress. Journal of Health Psychology, 2011,16(1):3-11.
3. Park SA, et al. Benefits of Gardening Activities for Cognitive Function According to Measurement of Brain Nerve Growth Factor Levels. International Journal of Environmental Research and Public Health, 2019, 16(5):760.
4. Frank MG, et al. Immunization with Mycobacterium Vaccae Induces an Anti-inflammatory Milieu in the CNS: Attenuation of Stress-induced Microglial Priming, Alarmins and Anxiety-like Behavior. Brain, Behavior and Immunity, 2018, 73:352-363.
*The Stroop Test requires individuals to view a list of words that are printed in a different color than the meaning of the word. Participants are tasked with naming the color of the word, not the word itself, as fast as they can.
For example, when presented with the word “green” that is written in red ink, it is much easier to name the word that is spelled, as opposed to the color ink in which the word is written.