Tag Archives: mental wellness

9 Surprising Health Benefits of Gardening

by CortneyJSWB Posted on April 6, 2019

Gardening can play a significant role in a healthy lifestyle ? and not just because of any fruits and vegetables you grow. Even if you don?t have the greenest thumbs, you still can enjoy the benefits. Here are nine surprising ways gardening can boost your health.

1. It uplifts your mood

A growing body of research has linked being around nature to stress relief and an overall improved mood. And it seems gardening falls under that category. A study on gardening and stress had participants complete a stressful task before assigning them either to 30 minutes of gardening or 30 minutes of indoor reading. Both groups experienced drops in their cortisol levels (the stress hormone), but the gardening group had much more significant decreases. Plus, gardening managed to restore the participants? positive moods after the stress task had brought them down, but reading did not. ?These findings provide the first experimental evidence that gardening can promote relief from acute stress,? the study says.

2. It can strengthen your immune system

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More research is demonstrating how playing in the dirt can be good for your health. A study on immunity found evidence to support the notion that exposure to microbes, especially at a young age, helps to strengthen the immune system and prevent diseases. And another study from Johns Hopkins Medicine corroborates those findings. It found that early exposure to dirt, dander and germs can lower a person?s risk of allergies and asthma. Just remember that dirt also might contain bacteria and parasites that can make you sick. So avoid touching your face with dirty hands, and wash them as soon as you?re done gardening.

3. It promotes brain health

Gardening also has the potential to improve your brain health. A study on dementia recruited 2,805 people age 60 and older who had no known cognitive impairments and followed them for 16 years. Ultimately, there were 115 men (out of 1,233) and 170 women (out of 1,572) who developed dementia during that time. But the researchers noted that those who engaged in daily gardening lowered their risk of developing dementia by 36 percent. In comparison, daily walks dropped the dementia risk by 38 percent for men, but interestingly there wasn?t a ?significant prediction? for women.

4. It?s good exercise

Gardening may help you relax, but it?s also a pretty good workout. Cleveland Clinic qualifies gardening as ?moderate? exercise ? akin to walking or riding your bike, depending on the intensity. And research has catalogued several health benefits of gardening, especially for older adults. A study on seniors found daily physical activity, including gardening, cut their risk of a heart attack or stroke by up to 30 percent, as well as prolonged their lives. And another study on gardening and older adults concluded that gardening was an ideal way for seniors to stay in shape. It specifically helped them maintain their hand strength and dexterity. Plus, at any age, caring for something that?s living can be a helpful motivator to get up and move.

5. It helps you eat healthier

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According to Harvard Medical School, gardening can play a helpful role in maintaining a healthy diet. Just by the nature of what you grow, it can lead you to eat more fruits and vegetables. You also can prevent unhealthy fertilizers and pesticides from getting in your food. And you get to enjoy the benefits of freshly picked produce. ?Vegetables that ripen in the garden have more nutrients than some store-bought vegetables that must be picked early,? Harvard Medical School says. Plus, a study on gardening and diets found people who gardened when they were children were likely to eat more fruits and vegetables later in life. So put those little green thumbs to work.

6. It can be a positive social activity

Social interaction is important for your health and well-being in many ways. ?Adults with strong social support have a reduced risk of many significant health problems, including depression, high blood pressure and an unhealthy body mass index,? Mayo Clinic says. Plus, a social group can give you a sense of belonging, help you cope with trauma and encourage you to make positive choices. And if you?re an avid gardener, working in a community garden might be the perfect fit. One study found people participating in community gardens had significantly lower BMIs ? as well as a lower risk of becoming overweight or obese ? than others in their neighborhoods who didn?t garden. The researchers also found some of the benefits extended to the gardeners? families, as well.

7. It exposes you to vitamin D

We all need vitamin D ? from the sun and our diets ? to keep our bodies healthy. And though it?s important to be careful about exposing your skin to the sun, gardening still is a prime way to keep your vitamin D at an optimal level. A study on vitamin D deficiency found regular gardening (as well as outdoor cycling) lowered the likelihood that older adults ? whose skin often has more trouble synthesizing vitamin D ? would become deficient. Interestingly, people who engaged in brisk outdoor walks did not experience the same benefit.

8. It?s eco-friendly

Tending to a home garden can be an eco-friendly activity and help to combat climate change. And a healthier planet means better health for all of us. A guide from the National Wildlife Federation offers several tips on environmentally friendly gardening. For instance, it recommends trading your gas-powered lawn tools for electric- or human-powered ones.?Stay away from fertilizers and lawn chemicals?to help prevent water pollution. Plus, be conscientious about what you plant. ?Gardeners can play an important role in minimizing the threat of invasive species expansion by removing invasive plants from the garden and choosing an array of native alternatives,? the National Wildlife Federation says.

9. It gives you a sense of purpose

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Regardless of whether you have a single plant or an entire field, gardening is an ongoing responsibility. And that can give you a sense of purpose and nourish your spirit. Just ask NASA. To combat feelings of isolation, lower stress and break up monotony, NASA’s Human Research Program has experimented with astronauts growing plants in space. ?The countermeasure to sensory monotony is sensory stimulation,? according to NASA. ?Working with plants provides astronauts visual, tactile and olfactory stimulation, and eventually even salivary stimulation with fresh foods and variety.? And even astronauts ? whose job already is out-of-this-world ? found significant meaning in the work. ?Several astronauts agree that the ability to watch plants grow, and to play a part in their growth, provides a strong connection to something bigger than their immediate surroundings,? NASA says.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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9 Surprising Health Benefits of Gardening

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15 Spring Cleaning Tips for a Healthy House

by jaxonmkh94712 Posted on March 20, 2019

It?s the most refreshing time of the year. Yes, spring cleaning season has rolled around again. And even if you have no intention of making an official spring cleaning to-do list, there are still certain parts of your home that probably could use a serious cleanse. Here are 15 spring cleaning tips that can help make your house a healthier place to live.

1. Get some fresh air

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Many of us can?t wait to throw open our windows in the spring. (Sorry to those with spring allergies.) And your house might desperately need that ventilation to reduce indoor air toxins that built up during the winter months. Natural ventilation has the ability to reduce lung-related illnesses by up to 20 percent, according to the World Health Organization. It also helps with moisture control, which hinders mold growth. If you can?t open windows, some other ways to improve indoor air quality are to bring in some houseplants, invest in an air purifier, limit the products you buy that contain VOCs and simply remove your shoes at the door.

2. Declutter

Decluttering isn?t just for Marie Kondo fans. Getting rid of unnecessary possessions can do wonders for anyone?s health and wellbeing. According to Mayo Clinic, a tidy house can decrease stress, improve energy, spark creativity and leave you feeling happier and more accomplished. Plus, that organization can trickle into other areas of your life. For instance, you might be inspired to adhere to a healthier diet or a more structured workout plan. So jump on the decluttering bandwagon this spring, and start tidying up.

3. Check expiration dates

As you declutter, make a point to look at expiration dates on any products that have them. Spend a day taking inventory of everything in your fridge and pantry. Get rid of food that?s past its prime, and plan to use anything that will expire soon. Plus, check the expiration dates on medications and first-aid items, household products and even any fire extinguishers you have in the house. It should bring you some peace of mind knowing everything is in working order.

4. Be picky about cleaning products

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Before you really get down to spring cleaning, take inventory of your cleaning products to be sure you have the tools you need for a healthy house. Consumer Reports recommends closely reading the labels of any store-bought products and adhering to their instructions. ?A label with the words ?poison? or ?danger? indicates that some ingredients are toxic if ingested; one with the words ?warning? or ?caution? means there are ingredients that could be dangerous if swallowed,? Consumer Reports says. Even better, learn to make your own natural cleaning products that are better for your health and often your wallet, as well. You might already have many of the items you need right in your kitchen.

5. Dust often-overlooked spots

Let?s be honest: There are parts of our homes we often skip with the dust cloth, as they can be tedious or difficult to clean. But a dusty house can have several consequences for our health. So as the season changes, prioritize dusting all those overlooked spots ? blinds, baseboards, the tops of doors and cabinets, shelving, fan blades, etc. ?You can fit a pillowcase around the fan blade, and use it as a dust rag,? HGTV recommends. ?Any dust that falls will land into the pillowcase rather than on the floor or furniture below.?

6. Deep-clean rugs and upholstery

It?s also ideal to give your rugs and upholstery a good cleaning to remove dirt, dust and other allergens that have settled in them. If you?re able, move your furniture, so you can reach all of your flooring to clean. HGTV even suggests making this the time of year when you invest in steam cleaning your carpets. ?An annual steam clean helps to lift stains and refresh the fibers in high-traffic areas,? HGTV says.

7. Thoroughly wash windows

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Before you throw open those windows for the spring season, make sure they shine. Wash the insides and outsides, getting between screens and the glass. If you?re feeling especially ambitious, head to the exterior side to knock down any debris and cobwebs around your windows, so they aren?t trapping pollen and other contaminants near your open windows. Plus, freshen up your screens for the season, especially if they?ve been sitting idle (and dusty) all winter. ?To quickly clean screens, use a scrap of carpeting,? HGTV says. ?It makes a powerful brush that removes all the dirt.?

8. Disinfect trash cans

If you?ve never cleaned your trash cans, well, it?s probably time. It?s not a pleasant chore, but it will ensure that your cans are odorless and bacteria-free. The Kitchn recommends using a clean toilet brush and your preferred disinfecting spray to scrub down the inside of a trash can. Then, rinse, tip it upside down and allow it to dry thoroughly before you use it again.

9. Detox the refrigerator

A clean fridge is a healthy fridge. Besides killing any mold and bacteria, detoxing your fridge also removes spoiled food from the equation that could get you sick. Simply use your favorite natural disinfectant on the interior (and exterior). HGTV suggests working one shelf at a time, so you don?t have to remove the entire contents of your fridge all at once. ?Every time you go to the store, make it a goal to clean a single shelf before you pile in new groceries,? HGTV says.

10. Degrease the stove and oven

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Cleaning grime off stoves and ovens can take a bit of elbow grease. But the good news is you don?t have to resort to any toxic cleaners or even your oven?s potentially dangerous self-cleaning function. Simply create a paste of baking soda and water, and coat the dirty areas, The Kitchn says. Let it sit preferably overnight, and then wipe up the paste. Finally, spritz a little vinegar on any leftover baking soda, which will bubble, and wipe it away.

11. Make faucets shine again

Hopefully, sanitizing faucets is part of your regular cleaning routine, as they?re a prime spot for germs to live. But there are some parts of faucets that tend to accumulate buildup over time. For lime buildup, HGTV recommends placing a vinegar-soaked towel over the spot and allowing it to sit for about an hour. That should make the deposits easier to wipe off. Likewise, check your showerhead for any mineral deposits, which can affect its performance. ?Keep the jets in the nozzle clear and clean by misting the showerhead with a mixture of 50 percent white vinegar and 50 percent water,? according to HGTV. ?Allow it to sit and drip for a few minutes and then wipe it clean with a dry cloth.?

12. Cleanse the bathroom

Use spring cleaning as a reason to finally tackle any mold and mildew lurking in your bathroom. Try a spray bottle filled with white distilled vinegar, which is highly effective on its own in killing mold. For a more pleasant smell, you can add a few drops of essential oils ? or even some tea tree oil, which is an antifungal itself. And if you have a shower curtain (and liner), simply throw it in the wash with a cup of vinegar to kill mold and mildew.

13. Refresh the bed

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A spring refresh might be just what your bed needs, especially if you have allergies. You should wash your sheets and pillowcases at least weekly, according to The Spruce. Pillows should be washed about every one to four months, depending on whether you use a pillow protector. And if you use a duvet cover, the duvet itself probably only needs to be washed a couple times a year, so spring cleaning can be one of those times. Plus, throw your mattress cover in the wash (ideally do this monthly), and give your mattress a good vacuuming to remove dust and dirt. Then, relax and breathe a little easier in your sleep.

14. Hunt for home repairs

The spring cleaning season is a prime time to spot any potential repairs your home might need. So as you move about your cleaning tasks, keep an eye out for damage. ?Investigate all doors and windows for leaks and drafts, particularly near the corners,? HGTV recommends. ?Look for peeling and chipping paint, which can signal water intrusion.? Try to take care of any issues as soon as possible before those spring showers and hot weather complicate matters.

15. Pace yourself

Just because it?s called spring cleaning, it doesn?t mean you have to get everything done before the flowers fully bloom. Divide and conquer your to-do list, while being mindful that some of these jobs can be pretty physically taxing. Do what you can. Pace yourself. Check off the tasks that are most pressing. And remember to stop and smell that fresh spring air.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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5 Tips For Spending Less Time on Social Media

by Anastasia5969 Posted on September 10, 2016

Social media has changed the world in a lot of positive ways. While many of us like to bemoan social media mainly for the fact that its causing us to communicate differently, theres no proof that its actually makingour connections any worse. In fact, surveys have shown that we actually report feeling more connected now than we did in the past, as our friends are only a status or photo posting away.

However, there are some drawbacks. While social media can make it easier for us to connect, thats not always a good thing. Many people suffer from stress associated with constant connectivity, especially those who utilize social media for work purposes. Social media can also facilitate bullying and have the effect of comparing ourselvesto others.

A lot of people have expressed a desire to disconnect a little bit from social media. Tuning down your use of Facebook, Instagram, Twitter, Snapchat and the like doesnt have to mean getting rid of these networks entirely. Sometimes, for our own sanity, its best to give ourselves more time to really be alone with our thoughts. If youre interested in spending less time on social media, here are a few tips to help you do it.

Track the Amount of Time You SpendAlready

The first step toward dialing down your social media use is tracking the amount of time you spend on social networking sites. Add up every little moment you spend checking Facebook on your phone or answering a direct messageyoull quickly see that these things add up. Once youre aware of how much time youre spending online (and how youre spending it) you may be more inspired to cut back a little. And most importantly, youll know exactly where those cutbacks need to take place (been spending too much time reading political articles shared on Facebook, perhaps?).

Increase Efficiency

This tip wont work for everyone, but if youre the kind of person who likes to post your status to multiple accounts (say, Twitter and Facebook), use an app like Hootsuite, Buffer or TweetDeck to make your posting more efficient. If youre OK with posting the same status to all your social media accounts, you can simply type it in once and post it to all of your accounts instantaneously, dramatically cutting down on the amount of times you need to open various apps and type in your content.

Delete Social Apps From Your Phone

If youre serious about cutting down your social media time, make it easier on yourself by deleting the apps from your phone. This way, youll only be able to use social media exactly when you intend towhen you sit down at your computer for exactly that purpose. No more intermittently checking Facebook while youre waiting in line at the grocery store.

Respond to Messages With a Phone Call

When friends send you direct messages or Facebook chats, get in the habit of giving them a phone call in response. This way, your conversation is likely to be a lot lengthier and deeper, and youll be able to hear more about what theyve been up to and whats going on in their lives. As a bonus, youll be spending that much less time on the social app itself.

Turn Off Notifications

Its hard to resist opening your Twitter app when theres a little red bubble telling you that someone has responded to your tweet. Turn off notifications on your phone so that you arent constantly checking the app to see whats up. Youll get all the information about whos responded when you open the app later on.

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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5 Tips For Spending Less Time on Social Media

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5 Nature Poets to Enjoy During National Poetry Month

by MatildaNoll Posted on April 1, 2016

If you’ve ever been tempted to write a poem about your favorite landscape, the seashore or the rites of Spring, now’s the time to do it. April is National Poetry Month, so grab a pen and paper, find your favorite outdoor perch and start scribbling.

If you need inspiration, review the works of these five American poets who wrote about nature and used the natural world to help clarify daily life while exploring some of the more complicated aspects of society.

Emily Dickinson – Emily Dickinson lived in Amherst, Massachusetts in the late 19th century. Famously introverted and considered an eccentric by her neighbors, she spent much of her time in her bedroom, where she wrote nearly 1,800 poems during her lifetime. Though she often touched onthemes of death and immortality, she also had a keen understanding of nature, which she may have observed from her bedroom window.

One of her most charming poems is called “A Bird Came Down the Walk”:

“A bird came down the walk:
He did not know I saw;
He bit an angle-worm in halves
And ate the fellow, raw”

Here’s the complete poem.

She also wrote “A Light Exists in Spring.” Here’s the opening stanza:

“A Light exists in Spring
Not present on the Year
At any other period –
When March is scarcely here…”

Here is the complete poem.

Robert Frost – This famous American poet won four Pulitzer Prizes for poetry. He took his inspiration from early 1900s rural life in New England. Though set in nature, his poems often focused on importantsocial and philosophical issues. You’ll probably know him best for “The Road Not Taken,” but don’t overlook “Mending Wall,” from whence comes the famous line, “Good fences make good neighbors.” It starts…

“Something there is that doesn’t love a wall,
That sends the frozen-ground-swell under it,
And spills the upper boulders in the sun,
And makes gaps even two can pass abreast…

Spring is the mischief in me, and I wonder
If I could put a notion in his head:
‘Why do they make good neighbors? Isn’t it
Where there are cows?
But here there are no cows…”

Read the complete poem here.

Gary Snyder – Gary Snyder is an essayist, lecturer, environmental activist and yes, poet. A winner of the Pulitzer Prize for Poetry, he’s been described as the “poet laureate of Deep Ecology” as well as a writer associated with San Francisco’s Beat Generation. He’s a master at using natural imagery to convey universal truths. You’ll find references to mountains, volcanoes, the Arctic, flora and fauna in his stanzas, and in the books for which he became well known, such as “Turtle Island.”

Enjoy “Pine Tree Tops:”

“In the blue night
frost haze, the sky glows
with the moon
pine tree tops
bend snow-blue, fade
into sky, frost, starlight.
The creak of boots.
Rabbit tracks, deer tracks,
What do we know.”

Mary Oliver – A winner of the Pulitzer Prize and the National Book Award, Mary Oliver was born in the Midwest in 1945. Shebegan writing poetry and later moved to Massachusetts, which servesas her home base while she writes, teaches and leads workshops. Her poetry celebrates the natural world, beauty, silence, love and the spirit. She’s published many books, including “Wild Geese,” which contains a poem by the same name. Here’s an excerpt:

“You do not have to be good.
You do not have to walk on your knees
For a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves…”

You can listen to Mary Oliver read the entire poem here.

Ralph Waldo Emerson – Philosopher, Transcendentalist, essayist and poet:Ralph Waldo Emerson was another poet born in Massachusetts, though in 1803. His most famous essay was on “Self-Reliance.” He titled his first book Nature, which expressed his belief that everything in the world is a microcosm of the universe.

Here’s an excerpt from a beautiful, moving poem simply titled, “Nature.”

“Winters know
Easily to shed the snow,
And the untaught Spring is wise
In cowslips and anemones.
Nature, hating art and pains,
Baulks and baffles plotting brains;
Casualty and Surprise
Are the apples of her eyes;
But she dearly loves the poor,
And, by marvel of her own,
Strikes the loud pretender down.”

You can see a list of more Nature poems dating back to Virgil in 37 BCE and including the Japanese poet Basho, at Poets.org.

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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5 Nature Poets to Enjoy During National Poetry Month