Growing Your Own Food Helps You Live Longer?

Hi everyone!

I hope you’re having a relaxing weekend. This weekend was my Psychiatry Residency Program’s graduation and we celebrated the newly minted Psychiatrists in the year above me. This means that I only have 1 more year until I graduate and will be able to start my dream practice (more to come on this as we get closer).

This Sunday, I am hoping we can delve into a topic that has both mental AND physical health benefits: gardening.

I currently live in Miami with zero land. We have a balcony but even that is currently out of commission due to construction. I have indoor houseplants and an indoor hydroponic grow system for fresh lettuce and herbs (Lettuce Grow 😍 ). But my dream is to have at least an acre to grow my own food in our next home.

Let’s explore how this simple yet powerful activity can improve our well-being and longevity, inspired by the practices of the world’s longest-living communities.

Gardening and the Blue Zones

In regions known as “blue zones,” where people commonly live to be over 100 years old, gardening is a shared practice. These areas include places like Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Icaria in Greece, and the Seventh-day Adventist community in Loma Linda, California. I’ve visited two of these regions! Researchers have found that gardening contributes significantly to the longevity and happiness of these populations.

Gardening fosters physical activity, provides access to fresh, nutritious foods, and offers a sense of purpose and connection to the earth. The act of growing and nurturing plants also promotes mindfulness and reduces stress, contributing to overall mental health. Multiple studies have show that engaging in gardening can reduce the risk of dementia and lower levels of depression and anxiety.

Physical Health Benefits

1. Exercise: Gardening is a full-body workout. Activities like digging, planting, weeding, and watering can burn calories, improve strength, and enhance cardiovascular health. A study in the British Journal of Sports Medicine found that regular gardening can reduce the risk of heart attack and stroke by up to 30% for people over 60!

2. Vitamin D: Spending time outdoors in the garden increases exposure to sunlight, which boosts Vitamin D levels. This vitamin is crucial for bone health, immune function, and mood regulation.

3. Nutrition: Growing your own vegetables and fruits ensures a supply of fresh, organic produce. This not only enhances your diet but also encourages healthier eating habits. Consuming a variety of home-grown fruits and vegetables provides essential vitamins, minerals, and antioxidants.

Mental Health Benefits

1. Stress Reduction: Gardening has been shown to lower cortisol levels, the hormone associated with stress. Engaging with nature and tending to plants can foster a sense of calm and relaxation .

2. Mindfulness: The repetitive, mindful tasks involved in gardening, such as weeding or watering, can serve as a form of meditation. This promotes mental clarity and reduces symptoms of anxiety and depression.

3. Sense of Accomplishment: Watching your garden grow from seeds to full blooms or harvestable produce provides a rewarding sense of accomplishment and boosts self-esteem.

4. Social Connection: Community gardens and gardening clubs offer opportunities to connect with others, fostering a sense of community and reducing feelings of isolation. I always talk about gardening with my friends and family who have a similar interest!

Gardener Starter Guide

Ready to start your own garden? Here’s a simple guide to get you going (followed by a link to a video that is really great at helping you start!)

IF YOU HAVE A SMALL PORTION OF LAND:

1. Choose Your Spot: Select a SUNNY location with good soil drainage. Most vegetables and flowers need AT LEAST 6 hours of sunlight daily.

2. Prepare the Soil: Pour in your soil & add compost or organic matter to improve soil fertility

3. Select Your Plants: Start with easy-ish to grow plants like tomatoes, lettuce, herbs, or marigolds. Choose plants suited to your climate and soil. A simple Google search will help you with this.

4. Plan Your Layout: Space plants according to their needs. Consider companion planting, where certain plants support each other’s growth. Again Google is your friend here.

5. Planting: Follow seed packet instructions or transplant seedlings. Water them GENTLY after planting.

6. Watering: Keep the soil moist but not waterlogged. Early morning watering is best to prevent evaporation and disease. I usually do the finger test, where I stick my finger into the soil about 1 inch, and if it comes out dry - it needs to be watered!

7. Mulching: Apply mulch to retain soil moisture, reduce weeds, and improve soil quality.

8. Weeding: Regularly remove weeds to prevent them from competing with your plants for nutrients and water.

9. Fertilizing: Use organic fertilizers to feed your plants throughout the growing season.

10. Harvesting: Enjoy the fruits (and vegetables) of your labor. Regular harvesting encourages more growth and yields.

IF YOU DON’T HAVE LAND: Don’t worry. You have options. I know it’s a bit pricey but the Lettuce Grow (hydroponic system) I linked up above is a great option for herbs and lettuce. I never purchase any lettuce or herbs from the grocery store anymore b/c of the Lettuce Grow! For a more cost-efficient option - I recommend growing in pots. I’d recommend starting with basil, mint, and oregano for herbs (in separate pots), and a pathos plant, a snake plant, and aloe for house plants. In general, you can get away with watering about once a week with these plants (for the herbs - probably twice a week).

If you want to dive into the whole process of growing your own plants indoors, I’m going to link a YouTube video here that breaks it all down!

Good luck in your gardening journey!

My Favorite Things

Each week, I’ll include a few of my favorite things. Feel free to send me your favorite recipe, gift idea, book, etc and I may even feature it here. Just respond to this email!

Recipe of the week - There’s nothing quite like a caprese salad straight from you garden. Such a light and refreshing summer meal, made with thick slices of garden fresh tomato and mozzarella flavored with fresh basil leaves, olive oil, and a balsamic reduction. Find the recipe here

Item of the week - These Fiskars gardening shears are my favorite!

Person to follow this week - Follow @epicgardening for some incredible gardening tips!

Book to read this week - If you are looking to start growing your own food, you should check out this series called Grow Great Vegetables. They have a book for each state! I love the way it is broken down by month and tells you exactly what to do and when. Check it out here!

Dr. Goodman’s Psychiatry tip of the week - One of my favorite things about gardening is the SMELL of plants. I think smell is becoming a forgotten sense in the modern world. But there’s nothing like the smell of fresh basil, mint, thyme, or lavender. Practicing mindfulness means being aware of all of our senses, including smells, so don’t neglect your nose!

Closing Thoughts - Do you have a garden? I would love to see pictures of your setup or what you have grown!

Disclaimer: These emails do not assume a doctor-patient relationship and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment. My newsletter will always be free.

This Week’s Sources:

1. “Gardening and Health: A Regular Dose of Gardening.” National Center for Biotechnology Information (NCBI). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998929/

2. “The Benefits of Gardening for Mental Health.” Psychology Today. https://www.psychologytoday.com/us/blog/urban-survival/201404/the-benefits-gardening-mental-health

3. “Gardening and the Risk of Cardiovascular Diseases.” British Journal of Sports Medicine. https://bjsm.bmj.com/content/52/19/1253

4. “Stress Relief and Gardening.” Journal of Health Psychology. https://journals.sagepub.com/doi/abs/10.1177/1359105315587147