Maintaining health is easier than ever when in a natural garden. Spending time outdoors has many advantages for both mental and physical wellbeing.
Studies have demonstrated that spending time outdoors in a garden can reduce stress, boost self-esteem and enhance attention span. Not only that, but it may also aid in better sleeping patterns as well as boost vitamin D levels.
1. Reduces Stress
One of the benefits of spending time in a natural garden is its ability to reduce stress levels. This is likely due to gardening’s powerful cortisol reduction effect, a chemical produced by your body when under duress.
In a study where participants completed a stressful task and then were randomly assigned either 30 minutes of outdoor gardening or 30 minutes of reading, those who gardened experienced greater reductions in their stress levels than readers did. Furthermore, they reported feeling happier afterwards due to the positive impact gardening had on their emotions.
One more reason gardening can be beneficial for your health is that it increases Vitamin D levels. With 75 percent of Americans deficient in this sunshine vitamin, gardening may increase your vulnerability to certain cancers and cardiovascular disease.
Gardening also releases feel-good hormones such as dopamine and serotonin, which enhance your sense of wellbeing and help to regulate emotions. This can be especially beneficial for individuals suffering from anxiety or depression.
Recent research in London revealed that those who gardened frequently (two to three times per week) experienced the greatest health benefits from it. The survey was distributed electronically and covered 5,766 UK residents, with 249 non-gardeners answering questions as well.
2. Reduces Anxiety
Gardening, whether you’re growing flowers, vegetables or herbs, can be a wonderful way to relax and unwind. The sights, sounds and smells of nature can help reduce stress levels while giving you plenty of exercise while at it. Plus, having your own garden provides endless rewards!
One study demonstrated that just 30 minutes of gardening could significantly lower cortisol levels, the hormone responsible for stress and anxiety. This effect was especially notable among women and people who had recently experienced a stressor.
In addition to relieving stress and anxiety, taking a walk in a natural garden has numerous health benefits for your entire body. Studies have demonstrated that spending time outdoors can increase Vitamin D levels, lower blood pressure, and decrease inflammation.
These health advantages are not only beneficial for mental and physical wellbeing, but they can also boost your immunity. Maintaining a balanced state of health within the body helps combat colds, flus, allergies – which often arise due to an impaired immunity system – that are commonly caused by viruses or bacteria.
To assess the effects of gardening on anxiety, a research survey was conducted with over 2,500 participants. Respondents were divided into three categories according to their anxiety presence/prevalence; either gardeners, outdoor activity participants, or no-gardeners.
3. Increases Vitamin D
Vitamin D is essential for supporting the immune system and controlling insulin levels within the body. Not only does it protect against various illnesses and conditions like diabetes and cancer, but it also keeps bones and teeth strong.
Vitamin D is essential for optimal health, and you can get your daily servings by eating foods high in this nutrient. Cod liver oil, eggs, beef, mushrooms and fortified dairy products are excellent sources for vegetarians and vegans who may not get enough from other sources.
Spending time outdoors can be a great way to relax and increase your Vitamin D intake. Furthermore, it may lift your spirits with some light physical exercise.
Create a natural garden by selecting native plants that thrive in your local climate. Speak to an expert at your garden center, visit your University of California Cooperative Extension office, or research online which plants work best in your region.
In most cases, you won’t need any fertilizers or pesticides to keep your garden healthy. However, you might want to start seeds indoors or provide extra water while they germinate.
Natural gardens provide numerous health benefits, such as increased vitamin D levels, better sleep and reduced blood pressure. Studies have even found that spending just three to five minutes in a well-designed garden can reduce stress and anxiety levels and induce relaxation.
4. Improves Sleep
Gardening outdoors, particularly if done outside, gets you out in the sunlight and may improve your sleep quality. This is because exposure to daylight helps your body adjust to a more regular cycle of day/night changes – leading to more consistent naps at night.
Gardeners can take a stroll in their garden during the day for some fresh air, light exercise and Vitamin D – essential for improving sleep quality. Studies have demonstrated that those who garden regularly report higher levels of snooze quality than those who don’t.
Enriching your environment with nature not only boosts serotonin levels (the brain chemicals responsible for happiness), but it also increases exposure to sunlight and Vitamin D – both of which are crucial in improving mood.
Some plants that can provide a calming atmosphere and improve sleep include hops (Humulus lupulus), chamomile, lavender and thyme. These herbs make great teas that you can drink before going to bed to help with any insomnia problems you may be facing.
Healing gardens are often created within hospitals or other medical facilities to promote better health outcomes. Studies have demonstrated that these spaces provide a calming space for patients, their families and staff members to relax in. It has been especially beneficial to those suffering from mental illnesses like depression. These gardens may be designed to replicate the natural landscape of the area in which they’re situated or simply reflect it for added aesthetic value.
5. Decreases Blood Pressure
Studies have demonstrated that just three to five minutes spent gazing upon a scene filled with trees, flowers and water can reduce blood pressure. According to Texas A&M University psychologist Roger Ulrich, this kind of exposure helps people cope with stress better.
Gardens have also been proven to lower levels of cortisol, a stress hormone linked to obesity, memory problems and heart disease. Furthermore, gardening increases your vitamin D exposure through exposure to sunlight which has been proven to lower the risk for osteoporosis, psoriasis and metabolic syndrome.
Indoor gardening can be a great way to stay active and fit without leaving the comfort of your own home. Digging, raking and moving pots all involve aerobic exercises that burn calories.
Gardening can also aid in the recovery process after surgery or other ailments. A study published in Science magazine revealed that hospital recovery rooms with views of beautiful gardens are effective at speeding up healing times.
Gardening can be a fun and rewarding activity that brings you closer to nature while improving your health. It increases energy, self-worth, feelings of vitality – as well as being social in nature which helps build relationships.
6. Decreases Inflammation
Gardening has been known to reduce low-grade inflammation, which may be connected with health conditions like arthritis and obesity. This type of inflammation occurs when your body produces pro-inflammatory proteins which impede your anti-inflammatory immune system’s ability to work effectively.
There are several ways to reduce inflammation, such as eating a nutritious diet, exercising regularly and maintaining an ideal weight. Furthermore, limit your consumption of foods that increase inflammation like saturated fats, trans fats, fried foods, sugary drinks and processed meats.
Another way to reduce inflammation is to take a stroll in a natural garden. Studies have discovered that gardening can improve your mood and decrease levels of cortisol (the stress hormone) in your blood.
A meta-analysis of 22 studies demonstrated the positive effects of gardening on health outcomes, such as reductions in depression and anxiety symptoms, stress levels and weight; plus improved quality of life and sense of community. This is because gardening provides a variety of advantages combining physical activity with exposure to nature and sunlight as well as social interaction.
Research has demonstrated that gardeners tend to eat healthier diets than non-gardeners, due to the increased consumption of fruits and vegetables. Furthermore, those who garden tend to be physically fitter and have lower body mass indexes than their non-gardening counterparts due to gardening combining moderate-to-high aerobic exercise with strength and dexterity training – which burns the same number of calories as a gym workout.
