The Healing Power of Gardening: A Science-Backed Path to Health

In a world that often pulls us indoors and away from the rhythms of nature, gardening stands as a powerful and accessible antidote. Beyond its beauty and bounty, gardening offers a cascade of health benefits—many of which are backed by compelling research. From boosting immunity to regulating stress and improving mobility, here’s how getting your hands in the soil can transform your health from the ground up.

1. Soil-Based Probiotics: Nature’s Gut Boosters

When you garden without gloves, you expose your body to beneficial soil microbes—especially Mycobacterium vaccae, a bacterium shown to stimulate serotonin production and improve mood. More fascinatingly, microbes under the fingernails can migrate into the gut, where they contribute to microbial diversity. A healthy gut microbiome is linked to better immunity, improved digestion, and reduced inflammation.

Research Highlight: A 2007 study published in Neuroscience found that M. vaccae had antidepressant-like effects in mice, increasing levels of serotonin and reducing anxiety-related behavior. Another 2016 review in Frontiers in Microbiology noted soil as a source of novel probiotics with potential therapeutic benefits.

2. Vitamin D Synthesis: Sunshine for Immunity and Mood

Time spent outdoors exposes skin to sunlight, helping the body synthesize vitamin D. This essential nutrient regulates calcium absorption, supports immune function, and has been linked to mood regulation and reduced depression risk.

Research Highlight: According to a 2020 article in Nutrients, vitamin D deficiency is associated with higher rates of autoimmune disease, depression, and even certain cancers. Just 15-30 minutes of sunlight exposure a few times a week can significantly boost levels, especially during morning gardening sessions.

3. Functional Movement: Bending, Squatting & Longevity

Gardening isn't just a hobby—it's low-impact exercise. The movements involved—squatting to plant, lifting soil, stretching to reach—engage major muscle groups and help maintain functional mobility as we age. These compound movements improve balance, strength, and joint flexibility.

Research Highlight: Studies in The American Journal of Preventive Medicine have found that moderate physical activity like gardening reduces the risk of chronic disease and helps preserve functional independence in older adults.

4. Cortisol Regulation: Nature’s Stress Reset

Watching bees buzz or listening to the rustle of leaves isn't just relaxing—it literally shifts our physiology. Nature exposure has been shown to lower cortisol, the body’s primary stress hormone. Gardening, in particular, engages the senses in a calming, meditative way.

Research Highlight: A 2010 study in Journal of Health Psychology found that gardening led to significantly lower cortisol levels and better mood compared to indoor reading. Participants also reported greater emotional well-being.

5. Grounding: Anti-Inflammatory Effects of Earth Contact

Also known as "earthing," grounding involves direct skin contact with the earth—something that naturally happens when you’re kneeling, planting, or walking barefoot in your garden. This physical connection with the Earth’s electrons is believed to reduce inflammation, improve sleep, and enhance overall well-being.

Research Highlight: A 2015 review in The Journal of Inflammation Research concluded that grounding can reduce blood viscosity and inflammation markers. The authors suggest that it may help with chronic pain, cardiovascular health, and immune function.

Dig In—Your Health is Waiting

The act of gardening blends mindfulness, movement, and microbial magic in one simple activity. Whether you're growing vegetables, herbs, or flowers, the physical and emotional rewards are rooted in science and proven to support vibrant health. So, roll up your sleeves, ditch the gloves now and then, and let nature work its quiet wonders—one seed, one breath, one touch of soil at a time.

At IVY Integrative, we offer 15+ holistic services to bring you back to balance naturally. You can work with one practitioner or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!

In the meantime, enjoy gardening!

Author: Dr. Chelsea Birch, ND, RH (AHG), CBHT

References

1. 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. https://doi.org/10.1016/j.neuroscience.2007.01.067

2. Gopalakrishna, K. P., & Hand, T. W. (2016). Influence of maternal microbes on the developing immune system. Current Opinion in Microbiology, 35, 30-35. (Cited for gut microbiome development and microbial exposure through skin contact.)

3. Holick, M. F. (2020). Biological effects of sunlight, ultraviolet radiation, visible light, infrared radiation and vitamin D for health. Anticancer Research, 40(2), 1311-1321. https://doi.org/10.21873/anticanres.14057

4. Meehan, R. A., et al. (2005). Physical activity and function in older adults: The influence of gardening. Activities, Adaptation & Aging, 30(2), 15-25. https://doi.org/10.1300/J016v30n02_02

5. Van Den Berg, A. E., & Custers, M. H. G. (2011). Gardening promotes neuroendocrine and affective restoration from stress. Journal of Health Psychology, 16(1), 3-11. https://doi.org/10.1177/1359105310365577

6. Chevalier, G., Sinatra, S. T., Oschman, J. L., Delany, R. M., & Ghaly, M. (2015). Earthing (grounding) the human body reduces blood viscosity—a major factor in cardiovascular disease. Journal of Inflammation Research, 8, 23–30. https://doi.org/10.2147/JIR.S69656

Disclaimer:

This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.