Good morning!

Happy Friday, my friend.

One of my favorite questions to ask patients is how they like to stay active. This time of year, one answer comes up again and again:

Gardening.

And every time I hear it, my heart sings a little.

Gardening is one of those rare activities that seems to do just about everything right. So today, a brief love letter to digging in the dirt.

It helps us manage stress.

Researchers in the Netherlands found that people who spent 30 minutes gardening after a stressful task had a greater drop in cortisol (our primary stress hormone) than people who spent the same amount of time reading indoors.

Nature. Nature. Nature.

(Although if you’re looking for a good book…this one is special)

It encourages healthier eating.

The best source of vitamins, minerals, and fiber is still actual food. Not surprisingly, people who garden tend to eat more fruits and vegetables than people who don’t.

Fresh tomatoes from your backyard may not officially be part of the Mediterranean Diet, but they’re certainly invited to the party.

It may help protect our brains.

One study found that gardening was associated with a 36% lower risk of developing Alzheimer’s disease.

Does growing tomatoes help your memory?

Apparently, maybe.

It helps us make Vitamin D.

Most of our Vitamin D is produced when sunlight hits our skin. Of course, we want to be smart about sun exposure, but spending time outdoors can help maintain healthy Vitamin D levels.

How much sun is enough? There are a lot of variables, but I liked the way this physician explains it.

And yes, it counts as exercise.

Gardening involves squatting, lifting, reaching, carrying, digging, pulling, pushing, and walking.

Basically, it’s a long athletic game of Twister, only with weeds and rutabagas.

It creates social connection.

Community gardens are wonderful places to share knowledge, swap stories, and build friendships.

We all need each other.

In fact, every year brings more evidence that meaningful social connection is one of the most powerful predictors of health and longevity.

And let’s be honest: sharing zucchini with coworkers is practically a gardening tradition.

If you’d like even more reasons to garden, here’s a terrific review of the research on gardening and health.

Okay, you’ve convinced me. How do I get started?

Better Homes & Gardens has a nice beginner’s guide.

Maybe start small with a few containers on a patio or deck.

Or, my personal favorite: raised garden beds.

Whatever you choose, there’s something deeply satisfying about planting a seed, tending to it, and watching it grow.

I hope you have a wonderful, green weekend.

David

P.S. If you would like to improve your sleep, and you’re in Central Ohio this Sunday afternoon, we’re presenting a terrific book that I recommend to my patients. We’ll also have snacks, free Read with a Doc shirts, and the option for a quick trail walk after. We’d love to see you.

David Sabgir, MD, FACC
Cardiologist and Founder/CEO of Walk with a Doc

---

As an international non-profit organization, Walk with a Doc is committed to inspiring communities through movement and conversation with walking groups led by local doctors, healthcare providers, or medical students.

Started in 2005 by Dr. David Sabgir, a cardiologist in Columbus, Ohio, the program now extends to hundreds of communities throughout the world. The walks are a fun, free, and safe place to get physical activity, learn tips for healthy living, and meet new people.

Learn more at www.walkwithadoc.org