Cultivating mental well-being through gardening: a holistic and scientific approach

Gardening: an ancestral practice with proven benefits

In a modern society often marked by stress and sedentary lifestyles, gardening and growing one’s own vegetables emerge as natural and powerful antidotes. For centuries, the bond between humans and the earth has shaped generations—physically as well as mentally. Today, numerous scientific studies confirm the multiple benefits of gardening for mental health (Soga & Gaston, 2017; Van den Berg & Custers, 2011).

1. Stress and anxiety reduction

Studies show that regular gardening helps lower cortisol, the stress hormone, and promotes relaxation (Van den Berg & Custers, 2011; Clatworthy et al., 2013). Contact with nature, fresh air, natural light, and sensory stimulation trigger endorphins, fostering relaxation and emotional well-being.

2. Improved mood and motivation

Gardening stimulates serotonin and dopamine, neurotransmitters linked to happiness and motivation. Planting, watering, and watching growth encourage satisfaction and emotional resilience (Soga & Gaston, 2017; Chalmin-Pui et al., 2021). Research also links regular consumption of fresh vegetables and fruits to lower depressive symptoms and better mental health (Brookie et al., 2018).

3. Mindfulness and active meditation

Gardening anchors us in the present. Every gesture requires attention and observation, fostering mindfulness and a kind of “moving meditation” (Clatworthy et al., 2013).

4. Cognitive stimulation

Gardening engages planning, memory, concentration, and patience. Among older adults, it helps slow cognitive decline, and stimulates creativity and learning (Soga & Gaston, 2017).

5. Social connection and belonging

Community gardening fosters social integration and a sense of belonging, strengthening community ties and self-esteem (Chalmin-Pui et al., 2021).

6. Physical, immune, and ecological benefits

Gardening is a gentle physical activity, beneficial for overall health. Contact with soil exposes us to beneficial bacteria such as Mycobacterium vaccae, known to boost the immune system and reduce anxiety (Lowry et al., 2007).

7. Therapeutic and clinical support

Horticultural therapy is used in many healthcare settings to support individuals with psychological disorders or chronic conditions (Clatworthy et al., 2013).

8. Recovery and disease prevention

Exposure to green spaces and horticultural activities accelerates recovery after surgery or illness (Ulrich, 1984).

9. Education, transmission, and civic participation

Gardens also become spaces for learning, environmental education, and intergenerational transmission. They encourage responsibility and scientific curiosity (Chalmin-Pui et al., 2021).

Tips to fully benefit from gardening

• Practice regularly, even in small spaces: a few pots on a balcony are enough.

• Join collective workshops or community gardens.

• Vary crops and experiment to stimulate curiosity and learning.

• Keep direct contact with soil and the environment.

• Introduce children and loved ones to the joy of gardening.

Conclusion

Gardening and growing one’s own vegetables are holistic paths to mental, physical, and social well-being. By cultivating the garden, each of us cultivates inner balance, autonomy, and the ability to adapt to today’s complex world.

References

• Brookie, K. L., Best, G. I., & Conner, T. S. (2018). Intake of raw fruits and vegetables is associated with better mental health than intake of processed fruits and vegetables. Frontiers in Psychology, 9, 487.

• Chalmin-Pui, L. S., Griffiths, G., Roe, J., Heaton, T., & Cameron, R. (2021). How do gardening and gardens affect health and wellbeing? Journal of Public Health, 1–12.

• Clatworthy, J., Hinds, J., & Camic, P. M. (2013). Gardening as a mental health intervention: a review. Mental Health Review Journal, 18(4), 214–225.

• Lowry, C. A., et al. (2007). Identification of an immune-responsive mesolimbocortical serotonergic system: potential role in regulation of emotional behavior. Neuroscience, 146(2), 756–772.

• Soga, M., & Gaston, K. J. (2017). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92–99.

• Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science, 224(4647), 420–421.

• Van den Berg, A. E., & Custers, M. H. (2011). Gardening promotes neuroendocrine and affective restoration from stress. Journal of Health Psychology, 16(1), 3–11.

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