#gardening

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Fresh Farm to Table

Father and child at farmer's market

Farm to Table Summer Fun

Did you know agriculture is a significant Ohio industry, contributing billions to our state economy? If you are looking for something fun to do with your children this summer consider a visit to a local farmer’s market. Many markets offer family friendly activities and, of course, fresh & healthy food at competitive prices. Click here to find a market near you. In addition to local fruits and vegetables, many farmer’s markets offer bread, eggs, pastries, homemade soups, meats, jams, jellies, flowers, and wares such as pottery and jewelry. Foods to avoid or use caution at farmer’s markets include raw sprouts, milk,  and cheeses as they pose a greater risk of food-borne illness particularly in vulnerable populations such as children, the elderly, people with chronic diseases, and pregnant women.

The Slow Food movement, according to chef and activist Alice Waters, is in direct contrast to the fast convenience foods we have become used to. Slow foods prioritize locally grown foods like the kinds you will find at your neighborhood farmer’s markets. These foods are grown responsibly and support your community. Alice’s passion for using locally sourced and seasonal ingredients was the inspiration for her fresh market-inspired restaurant, Chez Panisse and her life’s work promoting farm to table education. Her Edible Schoolyard Project promotes children’s involvement in the preparation and consumption of their food and embedding agricultural practices into their everyday lives.

Interested in starting your own garden so you can practice farm to table? Ohio State University Extension has a plethora of resources designed for beginners. Already practicing farm to table with produce to share? Check out our guidance on creating your own food business.

 

Written by: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County, reister.6@osu.edu

Reviewed by: Dan Remley, PhD, MSPH, Associate Professor, Field Specialist, Ohio State University Extension

 

 

FCS Still Solving Perennial Problems Today

box of produce
kids drawing on wall
team taking a walking meeting

“We’re scientists, and so we study the whole life line of consumers. And that includes outside the house, in the environment, at work,” Karin Athanas, CEO of AAFCS said as posted on WOSU PBS. Family and Consumer Scientists (FCS) are professionals that work to solve life’s perennial problems. Let’s use the pictures above to define perennial problems. These are problems that constantly reoccur throughout the ages – access to healthy food, healthy living environments, and balancing work and family responsibilities. We are constantly experiencing and hearing about individuals having difficulty solving these perennial problems.

Why should society care about the work of these scientists? Because these perennial problems are shared in our local, state , national and international news everyday. Who is working on helping families and youth address and solve these perennial problems when preparing for workplace and family life in our K-12 schools? Let’s look at the numbers-

DATE PROFESSION NAME STUDENT ENROLLMENT
1850-1909 Domestic Science Historical non-fiction
1915-1959 Home Economics Increased 17% to 50%
1994 -2012 Family and Consumer Sciences Decreased 38% between 2006-2012
Today Health and Human Sciences, Human Ecology, Human Sciences Data not available due to declining value and nomenclature

What can you and I do about lack of FCS enrollment data today and the declining number of opportunities for students experience FCS perennial problems? Enrollment today is challenging to document due to the fact that data is collected via The Perkins Collaborative Resource Network. This network publishes state Career and Technical Education (CTE) enrollment numbers by career cluster. FCS is not recognized as a career cluster in the updated AdvanceCTE . However, FCS content is hidden within other career clusters such as education and training, human services and hospitality/tourism. Enrollment in these areas saw a high level of fluctuation at the secondary level from 2019 to 2023. Lack of consistent data misdirects institutions of higher education when they develop their course catalogs creating a shortage of highly qualified educators through the education system.

We know we have a shortage of highly qualified FCS professionals today. Take action now by clicking here to share your thoughts. Your actions support the FCS educators that write the Live Healthy Live Well Ohio State University Extension blog.

Written by:  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu

Reviewed by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu 

Gardening with Children: Growing more than vegetables

A child planting seeds in a garden bed

When my son was two years old, we planted our first vegetable garden together. We had so much fun planting, caring for, playing in, and exploring our garden that we have planted more vegetables together every year since. Our garden has not been entirely successful in regard to the vegetable harvest, but that’s okay! Research shows that when kids are involved in growing fruits and vegetables, they are more likely to try a greater variety and eat more of them, and the benefits of gardening don’t end there. Even without a successful vegetable harvest, the activity of gardening can help kids engage their curiosity, explore their senses, learn delayed gratification, gain self-confidence, and develop a sense of responsibility. For young children, playing in a garden can help with their physical and mental development. For all children – and adults, too – gardening is a physical and mental activity with benefits for our overall health and wellbeing.

Gardening with children, especially little ones, can be messy. It’s quite common for kids to want to dig and play in the dirt! If possible, designate a “dig zone” where children can play without disturbing the seeds or plants. Reduce your stress and get ahead of any possible mess by:

  • Wearing shoes and clothes you don’t mind getting dirty
  • Preparing an outdoor handwashing station with soap, a bucket of water and a towel
  • Having a towel and change of clothes handy

These tips, and more, came from the children’s book How to Say Hello to a Worm: A first guide to outside by Kari Percival. In the supplemental information included in this book for parents and caregivers, Percival acknowledges that although gardening with young children can be messy, the benefits of gardening outweigh the challenges.

For more information on gardening, including how to grow and harvest vegetables with your family year round, check out the Growing Franklin blog or contact your local Extension office.

Written by Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by Beth Stefura, Family and Consumer Sciences Educator, Ohio State University Extension, Mahoning County

Sources:

Butcher, K. & Pletcher, J. (2017). Gardening with young children helps their development. Michigan State University Extension. https://www.canr.msu.edu/news/gardening_with_young_children_helps_their_development

Moore, M. & Ellis, E. (2022). Kids in the Garden: A Nutritious and Fun Experience. Kids Eat Right. https://www.eatright.org/food/nutrition/eating-as-a-family/kids-in-the-garden-nutritious-and-fun

University of California Master Gardeners of Butte County (2021). Children in the Garden. The Real Dirt Blog. https://ucanr.edu/blogs/blogcore/postdetail.cfm?postnum=46188

Turning Over New leaves: Celebrate Food Waste Prevention Week with Composting!

man composting food scraps

It can be challenging to understand the impact our food waste and diet have on our environment. From preserving our foods to planning out our meals there are many steps we can take to reduce our food waste. In honor of Food Waste Prevention Week, April 1- 7, lets dig in to yet another form of food waste reduction: composting! Though composting has often been viewed as difficult or as an advanced way to stop food waste from entering the landfill, Extension offers some beginner friendly tips!

What is Composting?

The Environmental Protection Agency defines composting as the controlled aerobic (with air) biological decomposition of organic materials. The process requires turning over the material to provide air to the bacteria which often produce a smell as they work. For us non-experts, composting is the process of breaking down organic materials, including some of our food waste, at a much faster rate due to the heat of decomposition. West Virginia Extension notes that “when done properly compost can go from start to finish in as little as three months.” At the end of the composting process, you have a rich, smell free, earthy substance referred to as compost, which is great for our gardens and flower beds

How do I get started composting?

 The basics of every compost pile, no matter the size, is to have the correct ratio of green to brown materials. Green materials are rich in the element nitrogen and often refers to grass, food waste, coffee grounds, etc. Brown materials are carbon rich which includes twigs, paper, cardboard, etc. The green to brown materials ratio can vary widely depending on your type of compost, but tips to help you get started are universal.

As you get started, it’s important to look for a few things in your compost:

1. Keep your compost pile wet!

Composting chart

Adding water allows for the decomposition process to avoid those nasty smells and speed up the process. According to the Natural Resource Defense Council, it should feel like a wrung-out sponge!

2. Check the compost temperature!

The larger the pile the hotter the temperatures!! The increasing temperature is what allows your compost to breakdown organic material faster. For the first few days 140 degrees is recommended, but anything beyond 160 degrees produces charring.

3. Be sure to turn over your compost pile!

Air is another vital ingredient to allow your compost to digest. Make sure to turn it once a week over the summer and once every few weeks in the winter.

4. Keep working at it !

It can be challenging to start, but keeping at it is a great way to reduce your food and over all waste

Resources

Bennett, Amanda. 2021 “Composting at Home.” OSU Extension Publishing. Accessed April 2, 2024. https://ohioline.osu.edu/factsheet/hyg-1189-99

Hu, Sheila. 2020. “Composting 101.” What is Composting? Natural Resources Defense Council. https://www.nrdc.org/stories/composting-101.

Morrow, Emily. 2020. “Composting for Beginners.” West Virginia Extension. Accessed April 2,2024. https://extension.wvu.edu/natural-resources/soil-water/composting-for-beginners

United States Environmental Protection Agency. n.d. “Composting at Home.” Accessed September 24, 2021. https://www.epa.gov/recycle/composting-home.

Writer: Ryan Kline, Extension Educator, 4-H Youth Development and Family & Consumer Sciences, Ohio State University Extension, Ross County, kline.375@osu.edu

Reviewer: Misty Harmon, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu

Biophilia: Bringing Nature Home

“Study nature, love nature, stay close to nature. It will never fail you.”

Frank Lloyd Wright

sitting in nature

If you were asked to picture a place where you felt most calm and content, what would you say? A beach? Your favorite chair? Outside in a garden? It is amazing to hear people describe their “happy place.” Most of the time they describe something that is outdoors … a warm, sandy beach, being under the stars or reading on the porch. And yet, they do not realize the deep connection that exists between nature and their health. But it does exist…and it is called biophilia.

Biophilia simply means love of life. The word biophilia was first used by Erich Fromm and made popular by Harvard naturalist Edward Wilson. It is defined as the “love of living things and nature, which some people believe humans are born with.” It is theorized that humans have an innate connection to nature which make us feel content. Perhaps this is why I have a collection of seashells and rocks on the windowsills in my home. Or why I always have an herb on my desk at work and enjoy smelling their fragrance. Nature simply makes me feel better and more alive. And I don’t need to read books or conduct research to know this because I feel it inside me and trust its healing power.

More people are becoming aware of this as well, as there have been four decades of scientific studies which document that spending time in nature clearly improves our health and can (among many things), lower blood pressure, decrease anxiety, and increase longevity. But how much time is needed to reap these benefits, you might be asking yourself. There are several schools of thought, but according to one evidenced based study, 120 minutes per week is what is needed to notice the health benefits (about 17 minutes a day or 2 hours a week). The good news is that this time spent outdoors in nature can be as simple as sitting on a park bench or walking around your back yard.

It is easy to incorporate biophilia in your home, work, and in your community. You just need to have a direct contact with nature and live in a way that connects you to outside spaces. For example, at home you can open the blinds and let in more natural sunlight! You can also begin to use natural things such as linens, stones, and driftwood to decorate a home. At work, consider moving your desk, so it is facing an outdoor window that allows you to look outside, see nature and let in fresh air to help you to feel more inspired. And in your community, almost any community space can benefit from a community garden or by simply adding plants to social spaces.

Nature is important for all of us and for many reasons. But today, I hope you will consider spending 17 minutes under a tree! Or at least consider eating your lunch outside because nature matters.

For more information and resources on nature and spending time outdoors, visit the Nature Matters website at go.osu.edu/nature-matters.

Written by: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County.

Reviewed by: Laura Stanton, Extension Educator, Family and Consumer Sciences, OSU Extension, Warren County.

Photo Credit: Adobe Stock, 418228306

References:

Cambridge Dictionary. https://dictionary.cambridge.org/us/dictionary/english/biophilia

Colino, Stacey. (2023). Brining Nature inside can improve your health. Here’s how to do it. The Washington Post. https://www.washingtonpost.com/home/2023/06/02/how-to-outdoors-nature-home/

Morris, B. (2020, 02-14). For better health during the pandemic, is two hours outdoors the new 10,000 steps? The Wall Street Journal. https://www.wsj.com/articles/for-better-health-during-the-pandemic-is-two-hours-outdoors-the-new-10-000-steps-11613304002

National Initiative for Consumer Horticulture. Plants do that inside where we live.  https://consumerhort.org/wp-content/uploads/2018/02/PlantsDoThat-Indoors-WhereWeLive.pdf

Sutte, J. (2016). Greater Good Magazine Science Based Insights For a Meaningful Life. https://greatergood.berkeley.edu/article/item/how_nature_makes_you_kinder_happier_more_creative

Weir, K. (2020). Nurtured by Nature. American Psychological Association. https://www.apa.org/monitor/2020/04/nurtured-nature

White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3.

From Garden to Plate: Taking the Next Step

Many people get excited about planting a garden and seeing their plants grow and then forget about the next step which is knowing the basics of turning vegetables into delicious food for your family to eat. Most of us know how to nibble on a freshly picked green bean and enjoy fresh food right off the vine, but taking food from the garden to the dinner plate entails a little more.

crate of veggies

Many people get excited about planting a garden and seeing their plants grow and then forget about the next step which is knowing the basics of turning vegetables into delicious food for your family to eat. Most of us know how to nibble on a freshly picked green bean and enjoy fresh food right off the vine, but taking food from the garden to the dinner plate entails a little more.

To help get started, I created a series of short, two-minute Garden to Plate videos that will take you from harvesting in the garden to making enjoyable food. If you are a first timer, try not to overwhelm yourself with recipes that have a lot of ingredients and consider focusing on one vegetable at a time. Here are three ideas to consider:

Cucumbers are a favorite among many! They are easy to pick right off the vine and can easily be taken from garden to plate by making a simple cucumber dill dip for dipping vegetables or snacks. With only five ingredients (Greek yogurt, cucumber, garlic, dill and lemon juice), this is a healthier alternative to store bought ranch dip and contains healthy vitamins and minerals as well! Here is the Cucumber Dill Dip video that will walk you through the steps from garden to plate!

Tomatoes are a favorite among many Americans and it’s no surprise! Tomatoes are very versatile and can be made into spaghetti sauce, tomato juice, salsa, or eating fresh off the vine! To take tomatoes from garden to plate, consider starting with learning how to make salsa that uses only five ingredients (tomatoes, peppers, salt, onion and vinegar). Here is my two-minute video on making Garden to Plate Salsa.

Spaghetti squash is a mildly flavored and very versatile squash that has lots of vitamin A, C and fiber. It is one of my favorite vegetables because when cooked, the flesh inside separates into spaghetti strands which makes it easy to use in place of regular spaghetti. This is a great alternative for those who have diabetes and need to monitortheir carbohydrates (43 carbohydrates vs 10 carbohydrates in one cup) or those who need an alternative to wheat.However, there is one catch, the rind or shell is very hard which makes it so difficult to open!  In this Garden to Plate Spaghetti Squash Made Easy video, I show you how to easily and safely open a spaghetti squash to prepare it for cooking.

Learning how to take your produce from garden to plate may take a little time but it is worth it when you are able to enjoy the fruits of your labor.

For more information on Garden to Plate visit, http://licking.osu.edu.

Written by:  Shari Gallup, Assistant Professor, Family and Consumer Science Educator, Licking County, Ohio. gallup.1@osu.edu.

Reviewed by:  Jessica Lowe, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, lowe.495@osu.edu

References:

American Diabetes Association. Non-Starchy Vegetables. https://diabetes.org/healthy-living/recipes-nutrition/eating-well/non-starchy-vegetables.

Barlage, L. (2015). Canning Tomato Products. https://ohioline.osu.edu/factsheet/HYG-5337

Ohio State University, Licking County. Family and Consumer Sciences. https://licking.osu.edu/program-areas/family-and-consumer-sciences/garden-plate

Gallup, S.L. (2015). Garden to Plate Salsa. http://go.osu.edu/salsag2p

Gallup, S.L and James. L. (2015).  Garden to Plate Cucumber Dill Dip. http://go.osu.edu/cucumberdilldip

Gallup, S.L. (2015). Garden to Plate Spaghetti Squash. http://go.osu.edu/spaghettisquash

T

Have a Salsa Party this Summer in your backyard!

A salsa garden
A summer backyard party
salsa

Nothing is better than a fresh Ohio tomato grown in season!  Add fresh onions, peppers, and cilantro and now it’s fresh salsa!  Salsa is a versatile dish, used as a fresh vegetable dip for tortilla chips or added as a topping to grilled fish and meat dishes. 

Consider growing a salsa garden this year.  A salsa garden requires only four plants- tomatoes, onions, cilantro, and peppers. If your garden space is limited, skip the onions, and grow tomatoes, cilantro, and peppers.

Spring is the best time for planting a salsa garden.  A salsa garden may be planted on a patio in containers, raised beds or in a garden.  Be sure the garden spot receives at least six hours of sun daily.  Start planting once the danger of frost has passed.

If you are container gardening, choose deep pots for tomatoes and peppers.  Cilantro may be planted in a shallow pot, in a larger size as they need plenty of room to grow and expand. Be sure to use supports for the tomatoes and peppers whether in a container, raised bed or garden to prevent sprawling of the plants,  avoids breakage and keeps pests and disease away. Use potting soil with a 50/50 blend of potting soil and compost.

Choose tomatoes with:

  • Thick flesh (limits moisture in salsa)
  • Different varieties to produce throughout the season.
  • Prune tomatoes regularly to prevent the plant from growing out of control.
  • Trim off the lower branches to encourage air circulation around the base of the plants.

Peppers are the most challenging of the group to grow with their finicky heat requirement.  Here are a few tips for growing peppers for salsa:

  • Select between sweet and hot peppers or mix the two varieties according to your preference.
  • Peppers change color as they are ripe, pick them at any color stage.
  • Be careful with the seeds and pale colored flesh inside the hot peppers when they ripen.  Be sure to wear single use gloves when handling hot peppers to protect your hands.  These are extra hot and only add them to the salsa if you like the heat.  Otherwise, clean out the inside of the pepper and wash your hands carefully.
  • Support your peppers to protect them from wind damage.

Cilantro

  • Grows well in a shallow pot that is larger allowing it space to expand.
  • Thrives in warm weather, bring the cilantro inside when it gets cold outside.
  • Harvest frequently to prevent the plants from flowering and going to seed.

Caring for your salsa garden:

  • Water plants when there has been no rain.  Apply water at the soil level to avoid getting the plant foliage wet and water deeply to encourage plant roots to grow deep.
  • Plant marigolds around the salsa garden to keep pests off the plants.
  • Feed the plants with a good fertilizer once a month.

Health Benefits of Garden Salsa

  • Tomatoes, onions, lime juice are rich sources of Vitamin C.
  • Fiber is found naturally in plants and helps stabilize blood sugars.
  • Tomatoes contain lycopene which is linked to reducing the risk of cancer.
  • Hydrating tomatoes are 95% of water
  • Low in calories – two tablespoons of salsa is 10 calories or less
  • Healthy for your heart- cholesterol free as it is made from plants containing no cholesterol.

Make salsa with your fresh grown harvest.  It is easy and delicious.  Here is a great recipe for fresh salsa.  Anothe recipe to try is Pico de Gallo.  Enjoy growing an easy salsa garden this spring and have a salsa party this summer!

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by:  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu

References:

MyPlate | U.S. Department of Agriculture

https://extension.illinois.edu/sites/default/files/salsa_garden.pdf

https://extension.uga.edu/content/dam/extension/programs-and-services/school-gardens/documents/3-Economic-Grow-A-Salsa-Garden.pdf

Gardening for Your Health

gardening gloves

Gardening can be more than just a hobby, it can have lasting benefits for your physical health, mental health, and can help fight against some chronic diseases and cancers. In a randomized, controlled study of community gardeners, those who gardened increased their physical activity by forty-two minutes per week and ate an average of 1.4 grams more fiber daily than those who did not. They also reported lower levels of stress and anxiety. A few of the ways gardening can benefit your health include:

Increased Exercise. The CDC categorizes gardening as exercise. Gardening can exercise all the body’s major muscle groups. Physical activity during gardening such as digging, hauling, watering and harvesting can improve your physical strength, heart health, weight, sleep, and immune system. Regular exercise can also improve your brain health. Exercise can improve memory and thinking skills by reducing insulin resistance, reducing inflammation, and stimulating the release of growth factors—chemicals in the brain that affect the growth and health of brain cells.

Improved mental health. Gardening can improve your mental health by encouraging feelings of well-being, calm, empowerment, and connection. Working in school, community, and family gardens can help people of different ages, abilities, and backgrounds expand and deepen their connections with each other. Working in a garden can help you take charge and feel empowered to meet your own needs for exercise, healthy food, and beautiful surroundings. Having a routine of regularly tending a garden can provide structure to your day and is linked to improved mental health. 

Increased Vitamin D production. A scientific review of the risks and benefits of sun exposure found that controlled exposure to the sun increases Vitamin D production in the body while limiting the risks of over exposure. Vitamin D can help lower the risk of breast cancer, colorectal cancer, bladder cancer, prostate cancer, non-Hodgkin’s lymphoma, and multiple sclerosis. In addition, if your vitamin D levels are low, you can have a greater risk of developing psoriasis flares, metabolic syndrome (a prediabetes condition), type II diabetes, and dementia.

Improved Diet. In the randomized, controlled study of community gardeners, in addition to increasing their daily fiber intake, the gardeners also increased their daily fruit and vegetable consumption. The Dietary Guidelines for Americans recommend that adults consume 2 ½ cups each of fruits and vegetables per day. Fruits and vegetables contain a variety of nutrients that promote health and prevent disease, including dietary fiber. Growing your own fruits and vegetables can help encourage you to eat more produce as you harvest your efforts from gardening. 

Gardening can provide many health benefits for both the body and the mind. Increased exercise and Vitamin D production, improved diet and fiber intake, and feelings of calm, empowerment, and connection all contribute to improved mental health, physical health, and an overall sense of well-being.  So, consider adding gardening to your list of hobbies today!    

Written by Julie Weinberg, Dietetic Intern and Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County

Sources:

Litt, J.S., Alaimo, K., Harrall, K.K., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J., Li, K., Villalobos, A., Coringrato, E., Courtney, J.B., Payton, M. & Glueck, D.H. (2023). Effects of a community gardening intervention on diet, physical activity, and anthropometry outcomes in the USA (CAPs): An observer-blind, randomized controlled trial. The Lancet Planetary Health; 7(1): E23-E32. doi: 10.1016/S2542-5196(22)00303-5. https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00303-5/fulltext

Litt, J.S., Alaimo, K., Buchenau, M., Villalobos, A., Glueck, D.H., Crume, T., Fahnestock, L., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J. & Li, K (2018). Rationale and design for the community activation for prevention study (CAPs): A randomized controlled trial of community gardening. Contemporary Clinical Trials; 68: 72-78. doi: 10.1016/j.cct.2018.03.005. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963280/