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EHP FYI
Newsletter from Employee Health Promotions
April Edition 2024
How Spending Time with Dirt Improves Mental Health
Gardening has all the feels. Fresh air, sunshine, and a creative way to spend your day. Plants provide an escape from your troubles and a workout, too. Here's how it works and why it matters.
Sure, growing and nurturing plants is work, but that's a good thing when the effort also makes you feel better. Environmentalist Luther Burbank (who died in 1924) wrote, “Flowers always make people better, happier and more helpful; they are sunshine, food and medicine for the soul.” Burbank made an excellent point that may be even more relevant today considering the rising rates of anxiety, depression, and suicidality.
A new study from the University of Colorado (funded by the American Cancer Society) and published in January 2023 in the journal Lancet Planetary Health found that people who started gardening saw their stress and anxiety levels decrease significantly. The participants were first-time gardeners; the study tracked their physical and mental health during and after a growing season. Participants already struggling with stress and anxiety saw the most significant reduction in their mental health issues. But you don’t need a big yard, a green thumb, or a specially-trained counselor to reap the benefits of nature.
Gardening Basics
Some gardeners eat what they sow. Instead of picking up veggies and herbs a the grocery store, they grow them at home. Others have more aesthetic goals. They grow colorful flowers and foliage because they enjoy their beauty, and how they smell.
Gardening is versatile. Your interests, expertise (or lack thereof), and environment (inside or out) can all be accommodated. Outdoor gardening is an excellent way to connect with nature and get some exercise while you’re at it. Participants in the Colorado study saw measurable health improvements due to the increased physical activity from gardening.
Indoor gardening in a container near a sunny window provides year-round benefits. One 2015 study found that interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults.
The Power of Flowers
There is a reason kids always look so happy when they’re playing in the dirt. “Putting your hands in the soil releases feel good chemicals in the brain and grounds the nervous system, " explains Hannah Brents, LICSW, of Safe Talk Therapy in Boston. Healthy bacteria that live in the soil has been found (in mice studies) to increase serotonin levels and reduce anxiety.
While gardening itself is a therapeutic activity, certain plants have unique qualities that can increase the benefits. Ellie Borden, BA, RP, PCC, a psychotherapist, says, “Some plants that help the most are the ones that have the characteristic of a soothing smell, a bright color and are visually pleasing. For example, lavender, peppermint, aloe vera, and chamomile. These plants interact with the brain's neurotransmitters and help calm our nervous system.”
Go Ahead, Get Dirty
The idea that gardening benefits a person’s mental health and well-being is not new. Horticultural therapy (HT), the use of plants and plant-based activity to improve well-being, was first brought to light in the 19th century by physician Benjamin Rush, MD. Dr. Rush documented how working with plants helped his patients at his Philadelphia clinic.
There are many reasons to explain why gardening is such a benefit to mental health. "Gardening provides a space to be creative, exercise, decompress, and have fun, “ says Borden. It also helps with mindfulness which can lower stress and anxiety. When people garden, they tend to focus on the task at hand. They are planting, watering, weeding and pruning. They are present and in the moment, providing care and perhaps escaping their everyday stressors.
Group Think
Community gardens is how growing gets done in shared spaces. If you live in an apartment or don’t have a yard, the American Community Gardening Association can connect you to plots in your zip code where you can work alongside your neighbors.
No Green Thumb? No Problem
Gardening seems to come naturally to those with a green thumb while others feel they’re so inept they could kill a fake fern. The good news is that you don't need to be a natural gardener to reap the mental health benefits. Here, a few pointers from our experts:
Start slow.
Novice gardeners often get inspired by all the lovely flowers they see in garden centers. Remember that planting takes time, so don’t bite off more than you can chew.
Do a little homework.
Preliminary research will prevent rookie mistakes like putting in plants and finding evidence (headless Hosta, anyone?) less than a week later that they’re a favorite snack of all the deer in town.
Consult a local gardening center.
It’s important to have a basic understanding of the conditions surrounding you (plants that need lots of sun versus plants that thrive in shade, for example.
Spring is here. So, slip into your gardening gloves and get out there and get digging!
-written by Randi Mazzella . To read the article in its entirety, go to HealthCentral,
Health Resources for You
Employee Health Promotions is made possible through a partnership with South Central Service Coop. This work, which focuses on the health and wellness of all Mankato Area Public Schools employees, provides opportunities for you to take action:
Mark Your Calendar: Employee Benefits Virtual Fair May 8 - 22
Read This: Medical Insurance Coverage Changes for MAPS Employees, Health Insurance Deduction Schedule 2024-25
Visit This: Employee Benefits page for resource details
Bring your Staff ID and Attend: Water Aerobics and Lap Swim at East Pool
April marks National Child Abuse Prevention (CAP) Month, an initiative led by Prevent Child Abuse America. At Prevent Child Abuse America, we believe in the power of prevention and the strength of community support. We are dedicated to ensuring that all children grow up in environments that are safe, stable, and nurturing. Our mission is to address the structural and social determinants of health and well-being, including poverty and systemic racism, to create a more equitable society where every child thrives.
March 10K-A-Day Follow up - Step and Minute Champions
Congratulations to the following schools and sites which met their participation goals for 2024 10K-A-Day, your site is receiving funds to use for wellness opportunities!
Central
District Office & Northport
Insite
Monroe
Roosevelt
Rosa Parks
Staff Highlight: Enrichment and Leisure Services
The Enrichment and Leisure Team of Community Education is led by Melanie Schmidt. Team members are Devonte Bradley, Rahmo Hassan, Tia Dupont, and Michelle Biodrowski. They create classes & experiences for youth and adults which provide the opportunity to explore interests, learn new skills and connect with peer groups. Opportunities vary by season with all ages finding year round academic and leisure activities to enrich their quality of life. Offerings are led by caring & knowledgeable staff who are focused on a growth mindset. Participants are welcomed into caring & supportive environments that are inclusive and represent the needs and interests of our diverse global community.
You can benefit from their work by attending Water Aerobics and Lap Swim or visiting their offerings HERE.
Monthly Recipe
Research has shown that kale can help calm the mind because…
- It is rich in sulforaphane, a sulfur-rich compound found in cruciferous vegetables that nurtures the microbiome for reduced neuroinflammation.
- Kale is loaded with Vitamin A and Vitamin C, both of which act as antioxidants and help to protect the brain against the damaging effects of oxidative stress that can exacerbate symptoms of depression.
- It is also an excellent source of Folate, a vitamin that helps to regulate neurotransmitter function whose deficiency has been linked to depression.
How to add this MOOD FOOD to your diet:
Kale is a tough but versatile leafy green that can be enjoyed raw or cooked and prepared in a variety of ways. It is a cruciferous vegetable, and is a delicious base to a big green salad with your favorite colorful veggies. If serving kale raw like this, it is recommended to massage it well with olive oil and lemon juice beforehand to break down the leaves a bit.
Kale is also a great green to use when cooking, whether you saute it in a bit of avocado oil, add it to a batch of roasted veggies, or mix it in a hearty soup or stew. It can also be blended into a green smoothie or added to soups, stews and sauces. Because it’s a tougher green, the leaves can be used for lettuce wraps or baked in the oven or air fryer to make kale chips!