This text, the answers, are the responses to questions I was posed for a journalist to put together a pitch for featuring her work in gardening publications.

So if you’re a gardener, this is for you.

Why is gardening a good hobby for women going through perimenopause?

Gardening is a wonderful hobby to have during the perimenopausal transition, and once you’ve reached menopause, for a number of reasons. It gets women outside and in nature, which is a wonderful mood booster. Even a short time in a natural environment shows stress relieving benefits, with studies demonstrating reductions in stress and increases in positive emotions - but we don’t need studies to prove this. Finding ways to soothe the nervous system reduces stress and better helps women to cope with the demands of life - this is essential for navigating perimenopause with more ease. Indeed, supporting the nervous system is a core focus for me in my clinic. So being outside, gardening, listening to the sounds of nature, the wind, feeling the sun on the body, all this is very effective for alleviating stress, noticing the small ‘glimmers’, and bringing perspective to the day.

Being outside in the garden is a way to get that all-important exposure to daylight, which is so important for regulating our circadian rhythms, our wake-sleep cycle. With difficulty sleeping being so common during perimenopause, getting enough daylight can be crucial for strengthening the circadian rhythm.

Of course, gardening involves movement - whether that’s lifting, carrying, digging, bending, squatting, reaching, raking - all these are great forms of exercise that build strength, flexibility and endurance. And the benefits of exercise are wide-reaching. I call exercise a ‘keystone habit’ - a habit that naturally results in other healthy habits and outcomes, such as eating less sugar, drinking less alcohol and more water, improving sleep and boosting mood.

As we progress through perimenopause, to menopause and beyond, we have to be aware that our health now affects how well we age and our long term health. Part of that is being more intentional about building muscle and strength, and consuming enough protein in order to reduce the risk of sarcopenia - muscle wasting - which is associated with increased risk of falls, fractures, functional decline, loss of independence, higher rates of hospitalisation, reduced quality of life, metabolic disorders, and increased mortality, and of course gardening is a wonderful kind of exercise that can contributes to that aim. Furthermore, the balancing, twisting, squatting movements are excellent for our balance. We need to keep maintaining our ability to balance our body to reduce the risk of falls.

Exposure to the trillions of microbes in the earth, and those circulating in woods supports the microbiome which often becomes more compromised as oestrogen levels drop. Added to that, gardening may involve growing, and therefore eating, vegetables and fruit, which are unlikely to be sprayed with the fertilisers, pesticides and chemicals which disturb the microbiome (of the earth and) of the gardener.

If at all, how can gardening help to alleviate common perimenopause symptoms?

If the most common symptoms of perimenopause are considered to be anxiety and low mood, poor sleep and insomnia, hot flushes and night sweats, joint pain and aches, weight gain, fatigue, memory issues and brain fog, and pelvic floor issues, there are plenty of ways that gardening can be alleviating.

Anxiety, depression - the grounding physicality of gardening activities and contact with the earth and plants is excellent for those struggling with low mood and anxiety, partly by encouraging reconnection with their body and being present, and thereby very helpful for breaking the mental loops that can be so debilitating. Gardening activities can be repetitive and consequently somewhat mindful and meditative, helping you to get out of your head and into the present moment instead of being lost in repetitive, distressing thoughts, whether in the past or future, and being stuck ‘in your head’. Aside from the simple fact that being outside in nature is boosting for the mood, the anticipation of getting involved in projects, the pleasure of seeing the fruition of projects, as well as the planning and problem solving, are the kinds of things which release of the mood enhancing neurotransmitters dopamine and serotonin.

For many, gardening may be a solitary activity, which in itself may be hugely nourishing for someone who rarely gets to be alone and whose mood suffers as a result. Conversely, gardening can often be a group activity, involving community and team work - excellent for counteracting the loneliness that often underlies low mood and anxiety.

Furthermore, the very act of gardening requires an amount of letting go and submitting to the hidden processes of something bigger. So the spiritual side of gardening, and the awe we experience at the beauty of nature and its natural process, can be tremendously soothing and bring much needed perspective, and a form of precious connection.

Poor sleep and insomnia - finding time to be outside and getting plenty of natural daylight is crucial for improving sleep as light sets our circadian rhythm. On a personal note, even being outside in the fresh air for a couple of hours, regardless of light quality, helps me sleep better. This is really important, because if your sleep improves, so does your mood, your appetite and food cravings, your energy, your immune system. Sleeping well reduces mental and physiological stress, and stress is a driver for many, albeit most, health conditions and diseases, including perimenopause ‘symptoms’.

Hot flushes/sweats - the benefits here are likely to be less directly related to gardening itself and rather to the stress reducing effects of exercise and being outdoors, and the positive impact of gardening on other healthy habits especially reducing alcohol consumption, which for many are strong triggers.

Joint pain and aches - physical activity is, surprisingly perhaps, helpful for reducing discomfort, by strengthening the muscles around the joints, stimulating circulation and lubrication around the joints, reducing excess weight which could be impacting joints, reducing inflammation, and increasing the range and motion of the joints.

Weight gain - both relieving stress and increasing exercise helps to reduce weight. Continued production of cortisol is associated with weight gain just on its own, especially the kind of fat that sits around the middle and which is metabolically active and highly inflammatory. Gardening reduces stress and therefore provides essential breaks to the chronic production of cortisol so the body can relax. While the strength - and therefore muscle-building gardening activities - lifting, pushing, carrying mainly - increase one’s metabolic rate which burns more energy, a core requirement for reducing weight.

Fatigue - perhaps counterintuitively, exercising increases energy by boosting the circulation of oxygen and by the generation of new mitochondria, the organelles which make ATP, the molecules of energy all cells use as fuel. However, the fatigue we experience during perimenopause can often arise from being overwhelmed and doing too much. So, as long as gardening is not another chore but a pleasure, it gives us space and time to get away from the demands and pressure of our lives, and the chance to reflect. Energetically speaking, fatigue is an invitation - or request - by the body to slow down and consider where we are pushing too hard, doing too much. Gardening gives us the opportunity to think through these things, connect with our intuition and get perspective on our life.

Brain fog and memory loss - again, this can result from overwhelm, so getting some time and space for reflection can be very helpful. Brain fog can also result from blood sugar dysregulation and gut microbiome imbalance, and gardening has a part to play in improving those factors. Also, the cognitive activities involved in gardening and learning new names and approaches may help to stimulate the brain and support memory.

Pelvic floor - the perfect opportunity to do our Kegel exercises, and to squat! Squatting engages our pelvic floor muscles, stimulating the local blood flow and circulation, improving muscle tone, and ultimately protecting against prolapse, incontinence and other pelvic risks now and later in life.

Are there specific physical benefits of gardening for perimenopausal women, such as improving bone health or reducing joint pain?

It’s important to understand that the presence of chronic inflammation and oxidative stress are main drivers for health conditions and diseases - and make common perimenopausal ‘symptoms’ worse. The studies conducted on the benefits of gardening on menopause are largely based on older, post menopausal women, such as those aged 65 and beyond. In those studies, gardening reduced markers of inflammation and oxidative stress, improved cholesterol profile and reduced blood pressure. Given that disease is driven by oxidative stress and inflammation, and that conditions such as osteoporosis, arthritis and cardiovascular issues can take years to develop, it stands to reason that these physical benefits of gardening are highly relevant, and beneficial as early as possible.

Aside from that, gardening involves twisting, stretching, and balance, which builds flexibility and lubricates and nourishes the joints with nutrients and for removing waste, and keeping active is important for protecting against joint pain. Carrying lifting, heaving and digging builds strength - both in the muscles and the bones - which is valuable for slowing the natural loss of bone density.

Being in the garden at the time of day when the sun is at its highest (11-3pm) and during the months when the sunlight is at the right angle to generate vitamin D in our skin (roughly April to October) is a huge benefit since low vitamin D is so widespread and insufficiencies in this hormone play a role in many conditions, including hormonal, and is well known for being important for bone health.

What gardening activities are best suited for women going through perimenopause? And why?

[I’m minded to reframe this question because it seems to suggest that women in menopause are inherently limited. How about this?] What gardening projects, techniques or approaches might resonate more with women going through perimenopause?

All gardening activities are suitable for women going through perimenopause. The choice of activity should be based on choice, capability and interest, not limitation or fragility.

At any age it’s important to avoid activities that induce pain, and so being mindful of your own specific health needs is important.

If you’re suffering from hot flushes, you might find it helpful to make use of the cooler evening in the morning and evening.

Adapt your gardening plans according to energy levels which may fluctuate, while being aware that gardening will be helpful.

Don’t succumb to the idea that you’re getting old and infirm, even though your body might be complaining. Remember that perimenopause is a phase, and supporting your health by being active, getting outside and being in nature, and eating healthy foods that you may have grown, is a wonderful way to nourish yourself.

Are there any particular plants or herbs that women can grow that may help naturally support hormonal balance, manage symptoms or help with overall well-being when going through perimenopause?

Not being a herbalist, I’m not qualified to give specifics beyond the culinary herbs that are a must/important, although I know that black cohosh, sage, red clover and various adaptogens are often recommended. If you’re wanting to grow any of these for therapeutic rather than culinary consumption and you’re on medication, it’s really important to check that they’ll be safe and won’t interfere with the mechanism of action of your medicine with your prescribing physician.

Culinary herbs - thyme, rosemary, sage, chervil, marjoram and so on provide a potent amount of antioxidants and antiinflammatory compounds that are incredibly supportive for our health, which is vital for this stage of life when we become more vulnerable to inflammation and oxidative stress, which make everything worse. Have fun by growing more herbs, trying different varieties, and not ignoring the common herbs such as parsley which are powerhouses of goodness. One herb that cuts above the rest during perimenopause is rosemary, which is brilliant for memory and for improving our oestrogen detoxification. I personally find chamomile essential, and I enjoy lemon balm too.

What are some ways perimenopausal women can adapt gardening activities to prevent strain or injury, particularly if they have joint pain?

[I’m minded to reframe this question because it seems to suggest that women in menopause are inherently limited. How about this?] What gardening techniques would you recommend to make gardening a more sustainable and enjoyable experience for anyone experiencing joint pain?

As above, be guided by your own personal health and strength, and stop doing anything that feels painful, so pay attention to your body. Try not to limit yourself unnecessarily when it comes to movement - it’s all great exercise.

Beyond the physical benefits, how does gardening support emotional well-being and provide a sense of purpose or connection during this life stage?

Gardening is a wonderful vehicle for connection with nature and its seasons, with animals, insects and birds. It’s incredibly soothing for stress, aside from when things go wrong, but even then it keeps us learning and motivated. It’s a mindful activity that can alleviate stress, anxiety and low mood, as well as some commonly much needed time alone and space to breathe and think. It gives us a valuable sense of accomplishment, and a sense of something bigger, something perhaps a bit magical that we’re all connected to. The grounding and mindful nature of gardening, and the joy we get from it, helps to build our intuition, confidence and trust. We may get involved in mentoring others and use opportunities to share our wisdom and knowledge, and be part of a crucial contribution to our ecology by creating appealing habitats for insects and bees. In our garden we may find a soothing environment in which to find a valuable sanctuary from the swirls of our lives. The challenge of gardening contributes to our resilience, and sense of humour, especially when we don’t ‘get things right’, because it doesn’t matter. And when we are successful and achieve something it adds to our agency, growth and sense of personal power - a wonderful tonic when the cultural narrative is the exact opposite. Finally, when we garden through the seasons and years, the activities and rhythms that mark time passing, such as pruning the roses in late winter, picking sweat peas in the summer, picking fruit in the autumn, your cup of tea in the garden as the sun rises, or sets, honouring the changing moon cycles, become rituals that both can anchor us during a time of great change, and provide personal meaning in a world that can be stressful and superficial.

Anything else you’d like to add?

Refrain from thinking of perimenopause as an ending. Yes, there is a great deal of change but change and challenge lead to growth, wisdom and strength, not the opposite. The seasonality of gardening is a wonderful metaphor for the transition through perimenopause, to menopause, and beyond. As in the autumn, we shed what no longer serves us to make space for the new. The winter may feel bleak but as gardeners we know that much is going on beneath the surface, and we reflect, ready to start the new phase and growth of the spring as we emerge, renewed and upgraded.

A plant that is grown in a sealed environment, entirely protected from wind, rain, pests, etc doesn’t grow strong and vital; it’s weak and vulnerable. So try to embrace this time as a process by which you enter your most powerful and wise phase of life, with much to contribute and share.

Also, it is my observation that women have little free time to devote to hobbies so inundated are our lives by domestic chores, or maybe we think we are engaging in hobbies when they are actually domestic chores, and it’s certainly harder for many of us to get away from the home. And so when women have an interest such as gardening, it should be celebrated and supported.

For the gardeners: why it’s such a good hobby for perimenopause

Perimenopause isn’t supposed to be a walk in the park.

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