By Ava Green

Usually, by the time February or March rolls around, I’m pretty tired of the health crazes like extreme diets and exercise plans I’ve been trying for the fifth year in a row. This year, let’s take a look at something that naturally supports our good health, both mental and physical. It’s time to stop and “smell the flowers,” so to speak.

Mental and Physical Health

Many gardeners already realize this, but studies are showing that simply seeing greenery can benefit our mental health. Whether it's a walk in the woods or a handful of houseplants, seeing green leaves makes a difference for humans! Research shows that it helps boost our mood and improve how we get along with people. Who doesn’t need a mood booster during cold, dark days? And getting along with people, well, the world just needs more of that, too, doesn’t it?

You may also already know that tending to plants reduces stress, but did you know that science is proving it? PubMed published a study stating:

"Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study."

This isn’t the common thinking about working outside in the garden increasing physical strength and stamina. It’s a study that examines our autonomic nervous system, the one responsible for automatic and essential bodily functions we don’t even think about, like breathing. The study compared participants performing two tasks: one on a computer and the other doing plant transplanting. The results suggest that interaction with plants indeed reduce stress without us even thinking about it! No task that requires willpower, just daily tending to plants like transplanting, watering, dusting, pruning, or turning the pots to get sun on the flipside.

So plants boost our mood, improve interactions with others and physically reduce our stress levels without us even trying. It’s no wonder we just feel better when we’re around plants.

Air Quality

Research also shows that indoor air pollution is often worse than outdoor air pollution. VOCs (Volatile Organic Compounds) from washing detergents, paint, furnishings, and building materials, as well as bacteria, fungal spores, and dust, negatively affect human health.

Fresh air can counter the impact of indoor pollutants, but often it’s too cold to open the windows in the middle of winter. When you can’t let fresh air into the house, indoor plants will help. We know that growing trees outdoors has a massive impact on air quality and the health of the planet, and inside our home, tropical plants contribute in the same way. The contribution of each type of plant varies, so having a variety is a very good idea.

What to Grow

Here’s a list of easy-to-grow, green indoor plants that Eising’s resident tropical plant expert, Courtney, and the UK’s Royal Horticultural Society (RHS) recommend:

Aglaonema ‘Silver Queen’ (Chinese evergreen ‘Silver Queen’)

Aspidistra elatior (common Aspidistra, Cast Iron plant)

Chamaedorea elegans (Parlour Palm)

Chamaedorea seifrizii (Bamboo Palm)

Chlorophytum comosum (Spider Plant)

Crassula ovata (syn. Crassula portulacea) (Jade plant, Jade tree)

Dracaena fragrans ‘Janet Craig’ (Dragon Plant)

Dieffenbachia ‘Tropic Snow’ (v) (Dumb Cane)

Dracaena marginata (v) (Madagascar dragon tree)

Epipremnum aureum and ‘Marble Queen’

Ferns - many types

Ficus elastica (Rubber tree, Rubber plant)

Hedera helix (English ivy, common ivy)

Howea forsteriana (Flat Palm, Kentia palm)

Rhapis excelsa (Bamboo Palm, Lady Palm)

Sansevieria (Snake Plant) - many types

Spathiphyllum sp. (Peace Lily)

Syngonium podophyllum (Nephthytis)

Zamioculcas zamiifolia (ZZ plant, fern arum)

Is there a downside to having houseplants? Yes, if you have small children or pets, be mindful of the plants that can be toxic if ingested (see resources listed below).

While many of us in Ontario focus on “nice” weather and getting outside to garden, it’s pretty clear that our indoor plants do much of the heavy lifting to improve our health through the cooler seasons. Even if you don’t have a “green thumb”, it’s worth giving tropical, indoor houseplants their well-deserved space in our homes, hospitals, offices, nursing homes, classrooms, restaurants…or any indoor space!

Resources:

PubMed study on indoor plants and their impact on human stress - https://pmc.ncbi.nlm.nih.gov/articles/PMC4419447/

Sally Augustin, PhD, Environmental Psychologist - https://www.psychologytoday.com/ca/blog/people-places-and-things/201802/benefits-of-the-indoor-plant

RHS - https://www.rhs.org.uk/plants/types/houseplants/for-human-health

For a list of indoor plants and the VOCs they have the potential to reduce, PubMed review article by Dela Cruz et al., 2014 - https://pubmed.ncbi.nlm.nih.gov/25056742/

PETAs list of plants that are safe for pets: https://www.peta.org/living/humane-home/animal-friendly-houseplants/?utm_source=PETA::Google&utm_medium=Ad&utm_campaign=0422::veg::PETA::Google::SEA-Vegan-Grant::::searchad&gad_source=1&gad_campaignid=96533821&gbraid=0AAAAADu2DAt3SGF9vPRkHJqkNw-eZ6kEH&gclid=CjwKCAiAvaLLBhBFEiwAYCNTf9nyavbUnefHx0FaUekq4HZyXPrIwYhnJqgnu_g_TPea3nExhT-jOhoCqLUQAvD_BwE

RHS list of safest plants for children: https://www.rhs.org.uk/plants/types/houseplants/houseplants-for-children

At some point, garden life calls to many of us. Even if you’ve never nurtured a plant before, planting something and keeping it alive offers a fun, low-cost, and highly rewarding experience. Whether you opt for a few potted plants on a patio or balcony, join a community garden, dedicate part of your yard to flowers, herbs, trees, or vegetables, install raised beds, or set aside a corner of your property to attract pollinators, it’s exciting to consider the possibilities!

The Benefits of Gardening

Stress Release

Nature has a calming effect, and gardening helps you stay grounded in the present moment, freeing your mind from worries about the past or future. For example, the repetitive task of weeding allows your brain to focus, turning the activity into a form of mindful meditation. Meditation doesn’t always involve sitting in solitude on a mountain—it can be as simple as engaging in repetitive tasks like planting or weeding. This process reduces stress and anxiety, ultimately leading to greater happiness.

Boosting Happiness

Speaking of happiness, research shows that certain bacteria in the soil get under fingernails and also get inhaled while you garden. This bacteria can boost your healthy gut flora and release happiness chemicals like serotonin. A healthy gut flora supports a strong immune system, making that dirt-under-the-nails gardener’s manicure well worth it.

Strength & Flexibility

At the start of each gardening season, you might hear from fellow gardeners about their sore muscles—backs, hands, shoulders, hips, and so on. The physical demands of gardening can be challenging at first, but over time, they help build muscle strength and improve flexibility.

If you find working in the garden too strenuous, try kneeling on a soft pad or using a small stool to sit on. Consider using a shovel or rake to assist you in moving up and down to your knees or the stool. Opt for smaller pots and smaller bags of soil and mulch - they’re easier to carry.

Growing Food & Healthy Eating

Anyone who’s tasted fresh, homegrown vegetables knows just how delicious they can be. Growing your own produce also encourages you to eat more fruits and vegetables, which naturally leads to better health. The fibre in these foods supports the healthy gut flora mentioned earlier, too!

The Perks of Being Outdoors

All the benefits of gardening—stress relief, happiness, strength, flexibility, and healthy eating contribute to your overall physical and mental well-being. But there’s more.

While outdoors, you absorb vitamin D from the sun, which boosts calcium levels in your body, promoting strong bones and a robust immune system.

Being outside and working in the garden also improves your sleep. After a day of gardening, you’re likely to feel pleasantly tired, helping you fall asleep faster and enjoy a deeper rest. Good quality sleep is essential for overall health, just as important as diet and exercise.

Finally, spending time outdoors encourages deeper breathing, which increases oxygen levels in your blood and boosts serotonin. Deep breathing also aids digestion and helps clear stagnant air from your lungs. Try stepping outside and taking a nice, deep breath. It just feels good, doesn’t it?

While your initial goals for gardening may include harvesting delicious vegetables or creating beautiful bouquets, you’ll also be improving your health in ways you might not have expected!