January Blues? Get Some Garden Therapy!

During the month when we are all seeking out ways in which to enhance our healthy living credentials we bring you findings that prove that gardening can officially change the way you feel – in a good way!

Research undertaken by Thrive, the official society for Horticultural Therapy shows that spending time in the garden can deliver a host of health related benefits:

• 1 in 5 report that gardening has helped them through a period of mental or physical ill-health
  
• physical activity has been proven to be helpful in the treatment of anxiety, depression and dementia
  
• In a study by Mind, the mental health charity, 90% said that the combination of nature and exercise had the greatest effect on their well-being and 94% felt that being involved in gardening related activities lifted depression

Overall the research has shown that being in the outdoor garden environment can help us get back on top of things and make us feel happier, more confident and healthier! And no prohibitively expensive gym membership required!

Get Garden Fit!

Most of us feel like we’ve put in a good day’s work, after gardening for hours on end. But can gardening really be considered as good exercise? According to the University of Virginia, gardening rates up there with other moderate to strenuous forms of exercise, like walking and bicycling. Naturally, this will all depend on what gardening task you are doing and for how long. Like any other form of exercise, you have to be active for at least 30 minutes to see a direct benefit. Although you may not always realize it, while enjoying yourself in the garden, you are also working all the major muscle groups: legs, buttocks, arms, shoulders, neck, back and abdomen. Gardening tasks that use these muscles build strength and burn calories.

Besides the exertion involved, gardening has other pluses that make it a good means of exercise and calorie burning. There can be a great deal of stretching involved with gardening, like reaching for weeds or tall branches, bending to plant and extending a rake. Lifting bags of mulch, pushing wheelbarrows and shoveling all provide resistance training similar to weight lifting, which leads to healthier bones and joints. Yet while doing all this, there is minimal jarring and stress on the body, unlike aerobics or jogging.

And if you want to shed some pounds to prepare for the potential feasting frenzy that is Christmas, take note of the following research from Iowa State University, which shows how some of the more strenuous gardening tasks can really burn calories.

• Digging Holes - Men: 197 calories, Women: 150 calories
• Planting - Men: 177 calories, Women: 135 calories
• Weeding - Men: 157 calories, Women: 156 calories

In addition, further research shows that gardening for just 30 minutes daily will help:

• Increase flexibility
• Strengthen joints
• Decrease blood pressure and cholesterol levels
• Lower your risk for diabetes
• Slow osteoporosis

So if you are planning to tuck into mountains of mince pies and tones of turkey , - you know exactly what to do if you want to avoid starting 2011 with an uncomfortably tight waistband!!

Gardens that Heal

This year’s RHS Show Tatton Park showcased a number of ‘therapeutic gardens’ - gardens which have been specifically designed to confer a therapeutic effect on the garden owner for whom it has been created.  Elisabeth Daly’s ‘Embracing Tranquility’ garden promoted healing and restoration. The design and colour scheme was calming yet rich and vibrant. A closer look revealed that every plant possessed some sort of healing power. If you want to improve the healing properties of your garden, we’ve taken a look at the top 10 medicinal plants for your outdoor space (according to the Alternative Medicine Zone web site):

1. Aloe Vera
This plant boasts 101 uses including offering effective treatment for minor burns, cuts, eczema and for reducing inflammation. The bottom stalk of aloe vera provides  a soothing balm which can be directly applied to the skin.  Aloe vera can also be taken internally as an aloe vera juice to treat digestive problems, ulcerative colitis, chronic constipation and poor appetite.

2. Great Burdock
This stunning plant with its purple and green thorny flowers, is also known as Edible Burdock or Lappa Burdock and is used as a root vegetable. Referred to in traditional medicine, the Great Burdock is used as a blood purifying agent, a diuretic and a diaphoretic. Other uses for this medicinal plant include boils, rashes, bruises, burns, acne, ringworm and bites.

3. Pot Marigold
Pot Marigold can help heal bites, stings, sprains, sore eyes, wounds and even varicose veins. When taken internally, this medicinal plant can be used to treat chronic infections and fever.

4. Chamomile
Chamomile can help treat more than 100 separate ailments and conditions including the common cold, digestive problems, diarrhea, eczema, gastrointestinal conditions,  toothache, earache, shoulder pain and basic wounds.

5. Echinacea
The legendary healing powers of the Echinacea plant make it a handy medicinal plant to include in the garden.  It has a wide array of uses, including the treatment of sores, burns, wounds, allergy relief, insect bites, stings and snakebites. It also has the ability to help relieve allergies by strengthening the immune system.

6.  Great Yellow Gentian
This medicinal plant is actually a bitter herb which is used in traditional medicine, and its main function includes the treatment of digestive problems. It also aids the relief of exhaustion from chronic diseases, by stimulating the gall bladder and liver while at the same time strengthening the body.

7. Tea Tree
Renown for its healing properties, tea tree oil comes from the leaves and twigs of the tea tree plant. It has a great many uses, including the treatment of acne,  athlete’s foot, warts, insect bites, cold sores, minor burns, thrush and chronic fatigue syndrome.

8. Peppermint
The remedial properties of Peppermint have been well documented.  Naturally rich in vitamins A and C and manganese, it helps reduce a number of symptoms including irritable bowel syndrome, upset stomachs, fevers, flatulence and spastic colon.

9. Ginseng
Ginseng is hugely popular in eastern countries but is being increasingly recognized in the UK for its ability to promote general health (instead of just being useful for a particular type of ailment.) It’s the root of the ginseng which is particularly useful in relaxing the nervous system. It also helps reduce cholesterol levels, improve your immune system and stamina, and helps treat lack of appetite and sleep disorders.

10. Sage
Sage is a great salve for insect bites, skin infections, gum infections and mouth infections. It can also help with indigestion, flatulence, depression and even menopausal problems.

Keep Healthy, Grab some Garden Living

We all know the benefits of leading a healthy lifestyle and since the nation is currently on a red alert due to the outbreak of Swine Flu, never has it been more important to make sure you and your family take all the necessary precautions to stay well. Advice from NHS 24 suggests “staying at home and avoiding crowds of people could help you to avoid the virus” and that “leading a healthy lifestyle will help you to be better equipped to fight off infection… taking regular exercise, will help to keep you fit and healthy”. Taking on board this advice, coupled with the knowledge that stress can weaken the immune system leaving us vulnerable to infection, and it seems that spending more time in our very own stress free garden sanctuary is a sensible health savvy decision.