A Journey Through the Garden to Health and Self-Sufficiency
In her wisdom, Mother Nature created a cure for many modern ailments, and we don’t have to look to the wilderness to find them; they are in our own backyards.
The Health Benefits of Gardening
Can you think of a pastime that combines physical activity, mental tranquility, self-sufficiency, and the reward of growing edible plants? Yes, gardening!
Let us uncover the ways gardening can improve our health.
The Centers for Disease Control and Prevention (CDC) announced that gardening can be considered a form of exercise[1]. Activating major muscle groups in activities like raking, shoveling, and turning the soil can promote better sleep and combat age-related weight gain.
Also, the range of physical activities required to tend a garden incorporates whole-body exercise, increasing balance, strength, and flexibility, making it suitable for people of all ages. In other words, you can enjoy the benefits of a gym workout right in your backyard.
The act of gardening is not just growing plants; it’s cultivating our own well-being.
Soothing the Mind Through the Soil
Gardening is not just about growing plants; it also nurtures a sense of peace and mindfulness. Gardeners tend to have a knack for grounding themselves, and research supports this sentiment1. For example, using gardening to improve mental health, known as horticultural therapy, has been found effective in treating dementia patients. And in other studies, engaging in garden-based activities significantly improved depression symptoms, enhancing mood, and self-esteem1.
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Gardening and the Sunshine Vitamin
One of the benefits of gardening is the role it plays in boosting our vitamin D levels. Vitamin D plays a role in many body functions, from strengthening our bones to boosting our immune system, and it’s synthesized in our skin through exposure to sunlight. Gardening and other outdoor activities can ensure a healthy dose of this wonderful sunshine vitamin, lowering the risk of several diseases1.
Dr. Michael Holick at the Boston University Medical Campus advises that ten to fifteen minutes of unprotected sun exposure on your arms, legs, abdomen, and back can be beneficial for vitamin D synthesis[1]. You should always protect your face, head, and the top of your ears. After ten to fifteen minutes of sun exposure, cover up or apply a sunblock of SPF 30 or higher. I prefer a chemical-free sunscreen like Green Beaver 100% Natural Sunscreen.
Gardening for Self-Sufficiency
Gardening does more than cultivate health and tranquility—it encourages self-sufficiency too. Growing your own edible plants ensures a steady supply of fresh, nutritious food. Self-sufficiency is a wonderful feeling, knowing that the fruits (and veggies) of your labor contribute to your family's nourishment.
Here’s a quick list of some edible plants that will reward you with a crop within their first growing season.
Heirloom Tomatoes
These tomatoes have thinner skin compared to mass-produced tomatoes. They don't ship well, which makes them hard to find in grocery stores.
Peppers
Peppers don't require much space, and they produce a harvest for weeks at a time. The ones you grow in your garden will be more colorful and diverse than what's available in stores. Both sweet and hot varieties are available.
Garlic
Garlic is another easy-to-grow plant that doesn't require much space. The added benefit of growing garlic yourself is harvesting the edible garlic scapes. So be sure to plant a few extras so that you can enjoy those too.
Cucumbers
Cucumbers grow vigorously and can be trained to vine on a sturdy trellis.
Beans
Another plant that does well on a trellis, thereby adding height to your garden, beans are a healthy snack when eaten straight off the vine.
Peas
Fresh peas are a treat and can be eaten right off the plant.
Mesclun Mix
This mix contains greens such as arugula, chard, and lettuce. They make great edging plants and are easy to grow.
Spinach
Just like the mesclun mix, spinach is easy to grow and can be planted amongst your other plants in your flower beds. It makes a great all-season filler if you just continue to pick the outside leaves.
Basil and Holy Basil
Basil is one of the easiest herbs to grow, enhancing many dishes with its flavorful leaves. Holy Basil offers so many health benefits that we wrote an entire blog about it! Read Herbs for Health: Holy Basil.
Artichokes
Artichokes and cardoons are decorative and edible.
Eggplants
Eggplants add a vibrant dash of deep purple.
Onions and Chives
They are small and, therefore, a nice way to fill in space in your garden.
Perennial Herbs
Woody perennial herbs such as sage, oregano, thyme, lemongrass, rosemary, lavender, and mint are attractive additions to any garden, plus some of them have health benefits, too. Read our blog, How Herbs Heal Humans, to find out more.
Edible Flowers
You can grow many types of edible flowers that can be used in cooking, salads, garnishes, and herbal teas. Here’s a quick list: Red Clover, Althaea, Angelica, Anise Hyssop, Apple blossoms (Malus species), Arugula, Rose, Bachelor’s button, Banana blossoms, Wild Onion, Common Dandelion, Brambles, Currants and Gooseberries, Blueberries and Cranberries, Wild Rose, Nasturtiums, Pansies, Viola/ Violets, Hostas, Hibiscus (Hibiscus sabdariffa), Borage, Calendula, French Marigolds, and Chrysanthemums.
A Gardener’s Guide to Handy Tools
There are several essential tools that a suburban gardener can’t do without.
Pruning Shears
Felco #6 Pruning Shears come highly recommended. They are useful for trimming and shaping living parts of plants. To cut through thicker materials like dead twigs and branches, I recommend an Anvil lopper with compound action.
Hand Trowel
Edward Tools Garden Trowel comes recommended for digging, removing weeds, and planting.
Gardening Gloves
Gardening gloves protect your hands from blisters, thorns, and other potential injuries. Leather gloves are the most durable; some even come with extra foam padding for comfort.
Watering Can
A watering can with a large capacity that is made from heavy-duty plastic or galvanized steel is useful for watering plants. Some even come with a detachable rose for a soft spray. I fell in love with this watering can combo that includes a large can for outdoors and a small one for indoors or for kiddies.
Growing Medicinal Herbs
If growing your own herbs is something you are interested in, we can help! Herbs can be grown in a variety of ways, indoor and outdoor, small spaces or gardens. You will find all the information you will need to get started growing your medicinal herbs in our book “Grow Your Own Herbal Medicine”. Happy health and happy gardening!