Research shows that gardening can be a great supplement due to its positive effects on physical and mental health. This year, with more exercise, proper nutrition, and new friends (
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For the first time, a randomized controlled trial of community gardening found that people who started gardening ate more fiber and exercised more, two well-known ways to reduce cancer risk and
. The study was funded by the American Cancer Society (USA).
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Some small observational studies have shown that gardeners eat more fruits and vegetables and maintain a healthy weight. However, it is not clear whether healthy people simply garden or whether gardening affects health.
To fill the gap, the researchers recruited 291 non-gardening adults from Denver, who averaged 41 years of age. More than a third are Hispanic and more than half are from low-income families.
How gardening benefits health over time
After a spring frost, half of the participants were assigned to the gardening group and the other half to the control group, who were asked to wait a year before starting gardening. Both groups underwent regular dietary and mental health assessments, body measurements, and physical activity monitors.During the fall, members of the gardening group ate an average of 1.4 grams more fiber per day than the control group, about 7% more.
Fiber has a powerful effect on inflammatory and immune responses. It affects everything from the way we digest food to the health of our gut microbiome and our susceptibility to diabetes and certain cancers ( 3✔✔Trusted Source ) .
Information on dietary fiber and whole grain products
go to source).
Although doctors recommend 25 to 38 grams of fiber per day, the average adult consumes less than 16 grams. A one gram increase in fiber can have significant health benefits.
The gardening group also increased their physical activity by about 42 minutes per week. Public health officials recommend at least 150 minutes of physical activity per week, and only a quarter of the US population follows that recommendation. By visiting a community garden just two to three times a week, participants met 28% of this requirement.
Spend more time gardening to save your life
Study participants also experienced a reduction in stress and anxiety levels, with study participants experiencing the greatest reduction in stress- and anxiety-related mental health problems.The study confirms that even inexperienced gardeners can reap measurable health benefits from this hobby as early as its first season. As they gain more experience and generate higher returns, these benefits will increase.
Many participants live in areas where access to affordable fresh fruits and vegetables is extremely limited. Some low-income immigrants, who now live in apartments and plots, allow them to make products from their land and pass down traditional recipes to their families and neighbors.
While gardening is good for you in itself, community gardening can have additional benefits. It's not just about fruits and vegetables. It's also about being in a natural open space with others.
These findings should encourage health professionals, policy makers, and land planners to consider community gardens and other places that encourage people to connect with nature as an integral part of public health systems.
Links:
- Effects of Community Gardening Intervention (CAPS) on Diet, Physical Activity, and Demographic Outcomes in the United States: A Randomized, Unobserver-Controlled Study - (https://www.thelancet.com/journals/lanplh/ article/PIIS2542- 5196 (22)00303 -5/full text)
- Gardening for Health: A Regular Dose of Gardening - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6334070/)
- Facts on Fiber and Whole Grains: (https://www.aicr.org/resources/blog/ask-the-dietitian-get-your-facts-right-on-fiber-and-whole-grains/)
Source: Medina
