Cultivating Wellness with Home Gardening

Gardening is more than just a hobby; it's a holistic practice that integrates physical activity, mental wellness, and nutritional benefits.  As we near the completion of our own community garden here at Synergy (check out our work-in-progress below), we are thinking about the multifaceted benefits of gardening at home.  We encourage you to consider gardening, on any scale, as a way to contribute to your own physical and mental well-being. 

Physical Health Benefits 

Exercise and Physical Activity 

Gardening is an excellent form of low-impact exercise. Activities such as digging, planting, weeding, and watering can improve flexibility, strength, and stamina. According to the Centers for Disease Control and Prevention, gardening for 30-45 minutes can burn a comparable amount of calories to other forms of moderate-intensity physical activity such as brisk walking or cycling [1]. 

Enhance Microbiome Diversity and Immune Health

Home gardening supports seasonal eating, which introduces more variety of fruits and vegetables into your diet, promoting microbial diversity in the gut. Each type of produce contains different fibers, polyphenols, and other compounds that feed various beneficial bacteria. This variety is crucial for maintaining a balanced gut microbiome as different bacteria thrive on different nutrients [2]. 

Exposure to soil microorganisms may also boost immune function by introducing to the body to beneficial microbes that help increase the activity of immune cells and promote the production of anti-inflammatory compounds. This interaction can strengthen the immune system function and resilience, reduce inflammation, and improve overall health [3].

Nutritionally Diverse Meals 

When you grow your own vegetables and fruits, you are more likely to experiment with plants that you might not typically buy from the grocery store. This diversity ensures a wider range of nutrients in your diet, as different plants provide different vitamins, minerals, and phytonutrients. For example, leafy greens like rainbow chard or red kale are excellent sources of vitamin K, iron, and calcium, while brightly colored vegetables like bell peppers and carrots are rich in vitamins A and C [4]. 

Mental Health Benefits

Stress Reduction and Mental Clarity 

Gardening has a calming effect on the mind. The repetitive tasks, connection with nature, and the sense of accomplishment from nurturing plants contribute to reduced stress levels and improved mental clarity. A study by the University of Florida found that participants who engaged in gardening activities experienced significant reductions in stress, anxiety, and depression [5]. 

Mindfulness and Mental Wellbeing 

Gardening encourages mindfulness and a sense of presence. The process of caring for plants requires focus and patience, which can help quiet a busy mind and provide a break from the constant stimuli of modern life.  This mindful engagement is beneficial for mental health, fostering a sense of tranquility and satisfaction. Research suggests that gardening reduces cortisol levels, a stress hormone, and enhances mood [6]. 

The act of growing your own food, nurturing plants and seeing them thrive can also promote a positive relationship with food. Connecting to your food source can lead to more mindful eating practices where you appreciate and savor the foods you eat, enhancing the overall nutritional experience. 

Tips for Starting Your Home Garden 

1.Start Small and Simple: If you're new to gardening, start with a few easy-to-grow plants. Herbs like basil, mint, and parsley are great choices for beginners. They require minimal space, can be grown in pots, and are relatively low maintenance. 

2. Choose the Right Location: Most vegetables and herbs need at least 6 hours of sunlight each day. Choose a spot in your yard, on your balcony, or on a window sill that receives plenty of sunlight. If space is limited, consider vertical gardening options like hanging baskets or trellises. 

3. Prepare the Soil: Good soil is the foundation of a successful garden. Invest in high-quality, organic soil and consider adding compost to enrich it. If you're unsure about the quality of your soil, get a soil test kit from your local garden center or extension service. 

4.Use Raised Beds or Containers: Raised beds and containers can make gardening more accessible and manageable. They offer better control over soil quality, drainage, and weed management. They are also a great option for those with limited space or mobility issues. 

5. Learn About Plant Companionship: Some plants grow better together and can help each other thrive. For example, tomatoes and basil are great companions, as basil can repel pests that often attack tomatoes. 

Here are some of our summer favorites  

• Strawberries provide a unique mix of fibers, vitamins, and antioxidants. They are rich in vitamin C and ellagic acid, which support the growth of beneficial gut bacteria such as Lactobacillus and Bifidobacterium. These bacteria play a crucial role in maintaining gut health by producing short-chain fatty acids (SCFAs) like butyrate, which nourish the gut lining.  

• Cherry Tomatoes are rich in lycopene, a powerful antioxidant that supports gut health by reducing inflammation. They also contain soluble fiber, which acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy balance of microbes.

• Zucchini thrive in small home gardens, yielding abundant crops. They are high in water content and provide both soluble and insoluble fibers. Soluble fiber feeds beneficial gut bacteria, while insoluble fiber adds bulk to stool, supporting healthy bowel movements and preventing constipation.

Integrating home gardening into your lifestyle can be a powerful step towards better health. Whether you're looking to boost your physical activity, enhance your diet, or find a calming, mindful activity, gardening offers a wealth of benefits.  

Check out our roof-deck community garden-in-progress and come help it thrive!

References:

[1] Centers for Disease Control and Prevention. "Gardening Health and Safety Tips." Retrieved from CDC Website.

[2] Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., Abrouk, M., Farahnik, B., Nakamura, M., Zhu, T. H., Bhutani, T., & Liao, W. (2017). "Influence of diet on the gut microbiome and implications for human health." Journal of Translational Medicine, 15(1), 73.

[3] Rook, G. A. W., Lowry, C. A., & Raison, C. L. (2013). "Microbial 'Old Friends', immunoregulation and stress resilience." Evolution, Medicine, and Public Health, 2013(1), 46-64.

[4] Tennant, D. R., & Davidson, J. (2017). "Nutrient intakes and nutritional adequacy from diets rich in plant foods: A systematic review of the National Diet and Nutrition Surveys." Nutrition Bulletin, 42(2), 117-131.  

[5] University of Florida IFAS Extension. (2016). "The benefits of gardening for older adults: A systematic review of the literature." This review highlights the positive impact of gardening on mental health, including reductions in stress, anxiety, and depression, and improvements in mental clarity and overall mood.

[6] Van Den Berg, A. E., & Custers, M. H. G. (2011). "Gardening promotes neuroendocrine and affective restoration from stress." Journal of Health Psychology, 16(1), 3-11.