The Benefits of Gardening for Breast Cancer Patients & Survivors
Written by Alyssa Amarando, an undergraduate student at UNCW and a Public Health Intern at Going Beyond the Pink.
*Disclaimer: This post contains affiliate links.
Physical activity is crucial as a breast cancer patient and survivor, but not everyone enjoys hitting the gym. There are a lot of different options for you and your fitness journey. A fun way to participate in physical activity and catch some vitamin D can be found right outside your backyard. Gardening is a great way for breast cancer patients and survivors to stay fit and be healthy. This is also a great opportunity to spruce up your yard and get ready for the spring and summer.
Gardening has been shown to have a positive impact on both physical and mental health. Engaging in gardening activities can provide a low-impact workout that can improve cardiovascular health, flexibility, and strength. Gardening can also be a great stress-reliever and form of therapy. It can give you a sense of accomplishment, reduce anxiety, and increase feelings of well-being. The physical act of gardening, such as digging, planting, and weeding, can be a mindful activity that helps you stay present in the moment and provides a distraction from worries and negative thoughts. Additionally, being outside in nature can be calming and restorative, which can be especially helpful for those dealing with the stress and challenges of cancer treatment. If you are hesitant to try gardening, start small with a few easy-to-grow plants in a container or raised bed. As you become more comfortable, you can expand your garden and try new activities. Gardening can be a fun and rewarding hobby that can have a positive impact on your overall health and well-being.
The Harvest for Health Initiative, conducted a one-year study on breast cancer survivors and the benefits of gardening. After the study was completed participants reported that gardening motivated them to eat a healthier diet, try new vegetables, and become more physically active. After a two-year follow up, 88% of the participants reported that they were still active in gardening. The study concluded that gardening offered a more integrative approach to consume a healthier diet and become more physically active.
Gardening Safety
If you plan on spending your days in the garden (or outside in general) it’s important to follow safety guidelines. Be sure to protect yourself from sun exposure. Although it’s important to get some natural sunlight and vitamin D, sun exposure for extended periods of time can be a safety hazard. The American Cancer Society, reports that as a breast cancer patient and survivor who would like to participate in outdoor gardening, should wear sunscreen and protective gear. Be sure to apply and reapply sunscreen every 2 hours, wear sunglasses, a wide-brimmed hat, and a long sleeve shirt to fully protect yourself out in the garden.
It’s also just as important to listen to your body and its needs! Take frequent breaks in the shade and drink lots of water. Be sure to pay attention to signs of heat-related illnesses such as high body temperature, headaches, faster than usual pulse, dizziness, confusion, and nausea. It’s also important as a breast cancer patient and survivor to discuss with your doctor about extra precautions that might be needed when it comes to gardening and sun exposures.
Foods that are Beneficial to Grow in Your Garden
Studies have shown that vegetable consumption can help lower your risk of breast cancer and breast cancer recurrence. It also can help reduce your risk of cardiovascular diseases, cardiometabolic diseases, and digestive diseases.
Broccoli - A fast growing crop that is full of nutritional values. Broccoli has high amounts of a phytochemical called sulforaphane, which is linked to reducing the risks of prostate cancer, breast cancer, colon cancer and oral cancer.
Tomato - This vegetable is full of antioxidants, vitamin C, and reduces the risk of daily toxins and can prevent cell damage.
Garlic and Onions - Garlic is a supplement that helps to fight against cancer by boosting carcinogen detoxifying enzymes in the body. This vegetable is planted in the fall and ready to eat by spring. Onions and their components inhibit proliferation and reduce migration and invasiveness.
Strawberries - This is an easy to grow fruit and can be grown in almost all climates and soils around the United States and Canada. Strawberries inhibit inflammation and can decrease the growth of cancer cells.
Blueberries - Native to North America, these berries can be easily grown without pesticides. Blueberries are full of fiber, vitamin C, and antioxidants because they contain anthocyanins.
Looking to read more about the benefits of organic gardening? Read this article from Eco Gardener for more information.
To Pesticide or Not to Pesticide
Pesticides can be important for your home garden when it comes to pests and weeds. Reaching for the least toxic pesticides first, is always the best option. It’s important to learn about safe pesticide usage and to read labeled directions very carefully. It’s common for people to come into contact with small amounts of pesticides on food items and when gardening. Research suggests that low levels of pesticides on food items do not increase the risk of cancer or cancer recurrence. However, it’s crucial to wash fruits and vegetables before consumption.
Pesticides might not even be necessary when caring for your home garden. However, if you have tried other control methods that failed it’s okay to try a different route. If you plan on using pesticides for your garden be sure to wear proper protective clothing such as gloves and long-sleeves. Pests and weeds are inevitable sometimes when it comes to your home gardening experience. Pesticides might not always be necessary, but if they are, be sure to use pesticides as safely and responsibly as possible.
Useful Tools for a Beginner
Gloves: Gardening involves a thorny and splintery hassle without the proper protection. Gardening gloves should be durable, but also breathable to help keep your hands protected and comfortable.
Beginner Gardening Tool Kit: Gardening tools can get expensive as a first time gardener. Instead of going to your local home improvement store, check out his beginner gardening tool kit. It comes with a garden shovel, pruning shears, and a small hand rake. This tool kit will have you in your garden faster, without the hassle of buying each tool individually.
Watering Can: Beginner gardeners might not always have access to a watering hose. Ditch the plastic and try a small metal watering can instead. However, it’s crucial to properly dry your watering can before storing it, to help resist rusting over time.