Analysis: Many studies have found that gardening provides positive and restorative effects for your mental health and psychological wellbeing
By Jennifer Pope and Suzanne Egan, Mary Immaculate College
We all know about the benefits of nature and natural environments for wellbeing, both for children and for adults. For children, natural outdoor environments include opportunities for physical movement and risky play. For adults, natural outdoor environments enable activities such as forest bathing, cold water swimming and hiking.
But what about spending time in more cultivated outdoor spaces such as gardens? Research shows that there are number of distinct wellbeing benefits from engaging in gardening. Several studies have reported the positive and restorative effects of gardening for mental health and psychological wellbeing, including depression, anxiety and emotional wellbeing. Engaging in gardening also promotes physical activity.
In addition to increased movement through gardening activities, some research suggests it may promote neuroplasticity and improve cognitive function. Gardening has also been shown to reduce cortisol levels reducing stress, while exposure to natural light helps to regulate circadian rhythms for improved sleep.
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From RTÉ Radio 1, gardener Marie Staunton chats about summer gardening
There are physical and health benefits for children too. Exposure to the soil promotes positive immune responses such as an increase in diversity in the gut biome. A study on young children in daycare in Finland found there was an increase in Gammaproteabacteria (which is a good thing) and a lowering of Interleukin-17A in children in just four weeks when they had exposure to natural greenery, soil and planting experiences. Getting children gardening and out into nature also supports their understanding of plants and the environment.
Socialisation in gardens can bring benefits too, such as in allotments or community gardens. Community gardening can provide purpose, interaction, enjoyment, and calm. Gardening has even been used as a 'social prescription' for people with long-term health conditions. Social prescribing is when healthcare professionals recommend that patients engage in more social activities. In some local communities and family resource centres there are social prescribing initiatives underway.
In terms of health promotion, gardening-based training programmes have been shown to have a positive effect on mental health in people living with chronic conditions. From a therapeutic perspective, gardening interventions can also enhance mental wellbeing in individuals with mental health diagnosis, offering a holistic therapeutic approach to support multiple aspects of wellbeing. Benefits include improved mood and reduced isolation.
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Why gardening is so beneficial for wellbeing is still not fully understood from a more traditional biomedical understanding of mental health. However, there are several working theories, including how exposure to nature may increase concentration, restoring the ability to direct attention to specific tasks. Another possibility is that contact with non-threatening natural environments could reduce stress and enhance mood. People may also have an innate emotional connection with nature and gain pleasure from these interactions.
So in terms of garden design, are there things that make some gardens better for wellbeing than others? Research suggests there are key aspects of garden design that promote wellbeing. These include accessibility, wayfinding, fostering serenity, multisensory planting, spatial organization, and cultural artefacts. For accessibility, the garden should be easy to access from indoors and to navigate around for all users, with a variety of seating in sun and shade. To encourage interaction and engagement, wayfinding includes clear pathways, and signage placed around the garden if needed to provide direction or identify plants,
To foster serenity, peaceful areas should be included where possible, but also a variety of calming sounds such as water or windchimes to provide relief and reflection, with wildlife, birds and bees encouraged. A variety of multisensory planting should also be adopted including different colours, scents, textures, hardy, non-toxic and edible plants, ideally with wild and local flora to promote biodiversity. Planting for seasonal interest is also good and restorative through winter months.
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Good spatial design is also important with different spaces created. This can be achieved even within a small space with climbers, trees and different shrubs to create a sense of both open, social spaces and more enclosed or secluded spaces. Finally, studies indicate that cultural artefacts are also useful to consider as they can provide people with a sense of connection to places. These items may include items of historical and spiritual symbolism or focal points such as fountains or sculptures.
While not everyone has a garden to call their own, research suggests even tending to pots in small outdoor spaces like balconies can be beneficial. Similarly, some studies have found that indoor plants can bring wellbeing benefits too such as cleaner air, reduced pain increased positive emotions, reduced high blood pressure and may even promote academic achievement.
So as we head into summer, consider how good gardening is for your own physical and mental wellbeing and how you can create a garden to support your own health. Why not grab a trowel and a watering can, and get gardening. It's good for you!
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Dr Jennifer Pope is a Lecturer in Child Health & Wellbeing in the Department of Reflective Pedagogy & Early Childhood Studies at Mary Immaculate College. Dr Suzanne Egan is a Lecturer in Psychology at Mary Immaculate College. She is a Research Ireland awardee.
The views expressed here are those of the author and do not represent or reflect the views of RTÉ
