Psychologists are urging women to spend more time in the garden this spring and summer to support hormones. Embracing the outdoors for just 30 minutes a day can naturally regulate cortisol levels and improve sleep.

Hormone health and stress management have been trending across social media recently, with cortisol being a key focus for many. According to psychologists, there are many ways to lower cortisol levels, but a quick and free method may be to spend more time in the garden.

The plea comes as a new survey by Barker and Stonehouse revealed that Millennials spend significantly less time relaxing in their gardens than Gen Z and older generations, despite growing evidence that outdoor time can provide major wellness benefits. The data shows Millennials are 17% less likely to relax in their garden than Gen Z, and 24% less likely than Boomers and Gen X.

To encourage more relaxation in the garden, wellbeing coach Sarah Stannard and psychologist Dr Eleanor Bryant of the University of Bradford are asking women across the UK to make time to head outside. They say that if you are lucky enough to have a garden or balcony, spending just 30 minutes a day in your outdoor space could equate to multiple wellness benefits.

Just 30 minutes of daily outdoor exposure has been shown to help balance hormones by regulating the circadian rhythm, enhancing mood, and reducing stress. A study review titled Greenspace Interventions, Stress and Cortisol published in the National Library of Medicine showed positive associations between greenspace interventions (GSI) and stress relief, but added: “More rigorous research is needed.”

“Natural light helps regulate our circadian rhythm, improving sleep quality, while exposure to green spaces has been shown to lower cortisol levels, reduce stress, and enhance mood. Even short bursts of outdoor time can have immediate benefits, such as reduced stress and improved cognitive function,” Sarah Stannard said.

Dr Eleanor Bryant of the University of Bradford also suggests that spending time in your garden can affect you differently, depending on the time of day. She said: “Exposure to bright light during early to mid-morning, between 6am and 10am, helps reset the circadian clock and regulate sleep patterns.”

She added: “Being outside during mid-morning to early afternoon between 10am and 6pm enhances alertness, mood, and cognitive function.”

Lastly, spending time in your garden after work can also be beneficial, “even if the sun has gone down, as minimising light exposure during this time helps prevent sleep disturbances and maintains a healthy wake–sleep cycle”, Dr Eleanor explained. 

Spending time outdoors in the sun while gardening can also help your body produce vitamin D. This vitamin is essential for bone health and other bodily functions. 

Hormonal Balance:

Gardening offers a wonderful way to connect with nature, which could have a beneficial impact on hormone levels. Participating in gardening tasks may help trigger the production of “feel-good” hormones such as serotonin and dopamine, resulting in an uplifted mood.

Getting your hands in the soil and working with dirt may introduce you to helpful microbes that promote gut health, aiding in hormone balance, particularly by breaking down excess estrogen. Additionally, gardening can reduce cortisol levels, the main stress hormone, by serving as a refreshing break from the demands of everyday life.

Mental Health Benefits:

Engaging in gardening can foster feelings of tranquillity, safety, and a sense of purpose, which in turn may enhance mood and alleviate symptoms of anxiety and depression. The satisfaction derived from nurturing plants or watching them thrive could elevate confidence and self-worth.

Gardening serves as a physical activity and an opportunity to enjoy the outdoors, offering therapeutic benefits that can help combat mental exhaustion. Research indicates that spending time in natural surroundings can significantly reduce stress levels.

Connection with nature, social engagement and other benefits

Gardening allows interaction with plants and herbs known for their potential therapeutic benefits. The calming effect of being surrounded by greenery can contribute to overall well-being. 

Gardening could help create a support system and foster a sense of belonging. Gardening may also help with menopause symptoms and with Seasonal Affective Disorder.