By Dr. Lynn Witty
It’s Almost Garden Time – How Healthy is That?
If any of you have had to listen to me lately, I always mention being healthy – or working on my well-being. I also love to plant flowers and pick ripe vegetables out of the garden – nothing better than an Indiana vine-ripe tomato .
So – you might ask the question: How is gardening good for your health? Well- I would love to tell you.
For starters, spending time outside on a sunny day can boost our Vitamin D levels when are skin is exposed to the sun (yes- even if you wear sunscreen). Vitamin D helps your body absorb calcium, which is needed for strong bones. It is also found in fish and fortified products like milk. Being outside in the fresh air can improve your blood pressure and affect your sense of well-being.
The idea of gardening being good for the body and mind is starting to take hold. For example, The National Initiative for Consumer Horticulture is promoting the environmental, economic, community and health benefits of horticulture. You can burn up to 330 calories with an hour of light gardening or yard work.
Gardening can be relaxing and a way to reduce stress and create a sense of belonging and connectedness. And sometimes beauty makes me happy. It can help you feel in control and explore confidence looking at what you’ve accomplished.
What are the physical health benefits of gardening?
Gardening can be a great form of exercise. The Centers for Disease Control and Prevention recommends getting 150 minutes of moderate intensity activity a week, and gardening is a moderate intensity activity. And it has been documented that exposure to calm, green spaces decrease your cortisol level and helps you relax. You can burn up to 330 calories in a 1-hour light gardening or yard work.
Raking, shoveling, and using a wheelbarrow are excellent whole-body exercises. These types of activities that require you to use your entire body have greater exercise benefits. In addition, carrying water buckets and mulching are good strength training activities.
Gardening keeps older hands strong and nimble. Research shows that older adults who garden have better hand strength and pinch force, self-esteem, and overall physical health.
Prevent any injuries by using proper body mechanics and stretching before going out to garden.
What are the mental health benefits of gardening?
Gardening isn’t just good for your body, it’s good for your mind as well. Gardening stimulates the brain, which reduces the risk of cognitive decline. Some studies have shown that regular gardening may help to reduce the risk of dementia by 50%.
Gardening also can boost your mood. Studies show cytokine levels rise, which in turn activates the “feel-good” hormone serotonin (frequently low in people with depression), when working in the soil. Specific bacteria in the soil can boost your serotonin levels. Gardening has been shown to decrease anxiety and depression.
Gardening can be used to practice mindfulness by focusing on the different tasks, appreciating the colors, and acknowledging the work you’ve done. Engaging in mindfulness has been shown to decrease stress levels. Along those lines, it decreases BP with 30 minutes of light gardening or year work. People that participate in a community environment garden project have been shown to have lower BMI’s (body mass index). They also have improved self-esteem, total mood disturbance, and general health compared to those that didn’t participate in community gardening.
A healthy attitude has been documented with increased quality-of-life and decreased mood disturbance. And one of the best take-home points is that community gardening gives you a better, positive outlook on life. You participate in growing items, which is an accomplish mint, you are in control, and you can be social at the same time as helping your physical and mental health. It improves you overall well0being, and no one can beat that. E
Enjoy your project or get involved. You won’t regret it.
Dr. Lynn
Having your own garden means you can grow vegetables and fruits you like. Everyone is supposed to get 2 cups of veggies a day, and 1 ½ cups fruits. Only about 1 in 10 Americans get this.
What are ways to make gardening easier on your body?
Here are several tips to help make gardening more enjoyable without hurting yourself.
Take frequent breaks, drink plenty of water and wear enough sunscreen.
Be sure to use proper lifting mechanics and lift with your legs, not with your back, when lifting heavy bags of mulch or dirt. You can also use a wheelbarrow to transport mulch or dirt, rather than carrying the heavy bags long distances across your yard or garden.
Choose the right tool for the job. Try using adaptable tools, such as tools that are designed for people with arthritis. Long-handled tools can help prevent stooping and back issues.
Use a gardening stool or chair when weeding. Or kneel or sit on a padded foam cushion to protect your knees while weeding.
Use alternative gardens — such a raised beds or containers — to bring them up to waist level so that you don’t have to bend over while tending to your plants.
Most importantly, know when to stop. That’s often a problem with avid gardeners, especially early in the season when you may be out of shape after the long winter, and more likely to overdo it in the garden.
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