Gardening for Health: Sowing the Seeds of Well-Being and Control in Type 2 Diabetes

By Type2 Advice Anna

August 9, 2023

If you have Type 2 diabetes, you might think that gardening is not for you. You might worry about the physical exertion, the risk of injury, or the effect of the weather on your blood sugar levels. But gardening can actually be a great way to improve your health and well-being, as well as to gain more control over your condition. In this article, we will explore how gardening can benefit people with Type 2 diabetes, and offer some tips and advice on how to get started and enjoy this rewarding activity.

Why gardening is good for you

Gardening is a form of physical activity that can help you manage your weight, blood pressure, cholesterol, and blood sugar levels. According to the NHS, adults with Type 2 diabetes should aim for at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous-intensity activity per week, or a combination of both. Gardening can count as moderate-intensity activity, as it involves moving your muscles and raising your heart rate. Gardening can also help you burn calories and build strength, which can improve your insulin sensitivity and lower your risk of complications.

Gardening is not only good for your body, but also for your mind. Gardening can help you reduce stress, boost your mood, and enhance your self-esteem. Gardening can also provide a sense of achievement, purpose, and creativity, as you see the fruits of your labour grow and flourish. Gardening can also help you connect with nature, which can have a positive impact on your mental health and well-being. Gardening can also help you connect with other people, whether through a gardening club, a community allotment, or simply by sharing tips and produce with your neighbours or friends.

How to start gardening

If you are new to gardening, or have not done it for a while, you might feel overwhelmed by the idea of starting a garden. But gardening does not have to be complicated or expensive. You can start small and simple, and gradually expand your skills and interests as you go along. Here are some steps to help you get started:

Choose a suitable space for your garden. You do not need a large plot of land to start gardening. You can use pots, containers, window boxes, or hanging baskets to grow plants in any space that gets enough sunlight and water. You can also look for local community gardens or allotments that offer plots or spaces for rent or sharing.
Choose plants that suit your needs and preferences. You can grow a variety of plants in your garden, from flowers to herbs to vegetables to fruits. You can choose plants that are easy to grow, require little maintenance, or have specific benefits for people with Type 2 diabetes. For example, some plants that are rich in fibre, antioxidants, or nitrates can help lower blood sugar levels,

How to enjoy gardening without stress

You can grow a variety of plants in your garden, from flowers to herbs to vegetables to fruits. You can choose plants that are easy to grow, require little maintenance, or have specific benefits for people with Type 2 diabetes. For example, some plants that are rich in fibre, antioxidants, or nitrates can help lower blood sugar levels, blood pressure, or cholesterol levels. Some examples of such plants are leafy greens (such as spinach, kale, lettuce), berries (such as blueberries, raspberries, strawberries), beans (such as kidney beans, black beans, chickpeas), garlic, onion, beetroot, and celery. - Get the right tools and equipment for your garden. You do not need to buy expensive or fancy tools or equipment to start gardening. You can use basic items such as a trowel, a spade, a fork, a rake, a hoe, a watering can, a pair of gloves, and some pots or containers. You can also recycle or reuse items such as plastic bottles, cans, jars, or boxes to make pots or planters. You can also look for second-hand or discounted tools or equipment at local shops or online platforms.

General Tips

Gardening can be a fun and rewarding activity, but it can also pose some challenges for people with Type 2 diabetes. Here are some tips and advice on how to enjoy gardening safely and comfortably:

-Check with your doctor before starting or changing your gardening routine. Your doctor can advise you on how much and what type of gardening activity is suitable for you, based on your health condition, medication, and other factors. Your doctor can also help you monitor your blood sugar levels, blood pressure, and other vital signs before, during, and after gardening.

Plan your gardening schedule according to the weather and your energy levels. You can avoid gardening in extreme weather conditions, such as very hot, cold, wet, or windy days, as they can affect your blood sugar levels, blood pressure, or hydration. You can also avoid gardening at peak times of the day, such as midday or afternoon, when the sun is strongest or the temperature is highest. You can choose to garden in the morning or evening, when the weather is cooler and more pleasant. You can also check the weather forecast and plan your gardening activities accordingly.
Wear appropriate clothing and protection . You can wear comfortable and breathable clothing that covers your arms and legs to protect yourself from sunburn, insect bites, or scratches. You can also wear a hat, sunglasses, and sunscreen to protect your face and eyes from the sun. You can also wear sturdy and supportive shoes that protect your feet from injury or infection. You can also wear gloves to protect your hands from dirt, cuts, or blisters.

-Drink and eat normally while gardening. You can drink plenty of water or sugar-free fluids before, during, and after gardening to prevent dehydration or heat exhaustion. You can also snack on healthy foods that provide energy and nutrients for your body, such as fruits, nuts, seeds, or cheese. You can also check your blood sugar levels regularly and adjust your food or medication intake accordingly. You can also carry a glucose tablet or a sugary drink with you in case of low blood sugar levels or hypoglycemia.

Take breaks and rest when needed and try and pace yourself and avoid overexerting yourself . You can take breaks every 15 to 30 minutes and rest in a shaded or cool area. You can also stretch your muscles and joints to prevent stiffness or soreness. You can also listen to your body and stop gardening if you feel unwell, dizzy, tired, or in pain. You can also seek medical help if you experience any symptoms of high or low blood sugar levels, such as thirst, hunger, sweating, shaking, confusion, or blurred vision.

Conclusion

Gardening is a wonderful activity that can benefit people with Type 2 diabetes in many ways. Gardening can help you improve your physical and mental health, as well as your sense of well-being and control over your condition. Gardening can also be easy, affordable, and enjoyable for anyone who wants to try it.