Growing Wellness Indoors — What to Know About Hydroponic Gardening

• Participants grew indoor hydroponic gardens for eight weeks — Each participant received a compact AeroGarden unit, a countertop hydroponic system equipped with a growing basin, LED light, liquid nutrients, and 12 seed pods for heirloom salad greens.

This setup grows herbs and vegetables in water rather than soil. They were instructed to use it for eight weeks, during which researchers tracked changes in psychological well-being and overall quality of life.

• The results showed improvements in mental and emotional health — Participants experienced reduced symptoms of depression and reported higher levels of mental well-being. Measures of social and emotional functioning also improved, suggesting that the activity supported not just mood but a broader sense of engagement and connection. Overall quality-of-life scores showed significant improvements as early as week four.

• Researchers identified physiological and psychological pathways behind the benefits — Hydroponic gardening provides sensory engagement that activates brain regions linked to reward and stress relief. Nurturing living plants may calm the autonomic nervous system, lower cortisol, and promote relaxation. Caring for a small ecosystem also builds a sense of control and accomplishment, helping counter the helplessness often felt during cancer treatment.

• The study also explored lifestyle factors linked to nutrition — Participants experienced a reduction in appetite loss and reported eating more fruits and vegetables, particularly dark leafy greens, during the gardening intervention. This pattern mirrors earlier studies showing that gardening promotes better dietary quality, nutritional awareness, and healthier eating habits among people undergoing cancer treatment.

• Scientific evidence extends the benefits of gardening to clinical outcomes — Beyond emotional and nutritional gains, multiple studies have shown that horticultural therapy in cancer patients influence measurable aspects of recovery, including pain, treatment adherence, and recurrence risk. According to the researchers:

“Scientific evidence supports further benefits of gardening for cancer patients and survivors, such as improved pain management, better treatment outcomes, and reduced recurrence of health issues.

For instance, a study found that cancer patients who engaged in gardening reported significantly lower pain levels and used fewer pain medications compared to those who did not garden.

Another research study demonstrated that therapeutic horticulture improved overall treatment outcomes in cancer patients, including increased adherence to treatment protocols and enhanced recovery rates.

Furthermore, engaging in regular gardening activities has been associated with a reduced risk of disease recurrence, as it promotes a healthier lifestyle through increased physical activity and better dietary habits.”⁶

The central insight from the study is that tending to growth, even in a controlled indoor setup, offers emotional nourishment that standard medical care rarely addresses. The findings did not measure nutrient density, food quality, or environmental impact, but rather the human response to nurturing life in confined spaces.

However, it’s important to note that while hydroponics serves a purpose for those unable to garden outdoors, it functions through a very different biological model than living soil — one that shapes not only how plants grow but also how they nourish and connect us.

• Living soil is a dynamic ecosystem — It’s teeming with bacteria, fungi, protozoa, and microarthropods that interact within the rhizosphere, the narrow region surrounding plant roots where most nutrient exchange takes place. This living network generates nutrients, regulates moisture, and produces compounds that support both plant and human health.⁸ Hydroponics bypasses this process.

• Synthetic inputs replace but do not replicate nature — Hydroponic systems rely on nutrient blends. While these formulas can make plants grow quickly, they can’t recreate the biological interactions between roots and microbes that help shape nutrient density.

This dependence on external inputs also means that hydroponic systems need constant monitoring, manual nutrient replacement, and pH adjustment.⁹ In contrast, soil naturally recycles organic matter into humus, feeding microbes that release nutrients back to the plants and keep the system fertile.

• Soil connects you to living biology — Research shows that contact with healthy soil exposes you to beneficial microbes that interact with your immune system, promote emotional balance, and strengthen your skin’s microbiome.¹⁰ This microbial exchange between soil and body does not occur in hydroponic systems.¹¹

• While hydroponics offers accessibility, soil still defines regeneration — Hydroponic gardening systems do reduce the need for pesticides and herbicides compared to conventional farming since they are typically conducted indoors, free from weeds and most soil-borne pests.¹² However, this advantage is not unique to hydroponics.

When you cultivate plants using regenerative practices, such as composting, crop rotation, and nurturing microbial diversity, the ecosystem maintains its own balance. The microorganisms in healthy soil fortify plants against pests and disease, removing the need for chemical insecticides or fumigants. In a regenerative system, insects and weeds play beneficial roles in maintaining ecological harmony.

Insects are nature’s cleanup crew, breaking down matter that humans cannot digest and returning it to the soil. Meanwhile, weeds are transitional plants that draw up minerals and restructure the soil, making it more fertile for the next wave of growth. This eliminates the need for herbicides and pesticides. Learn more about regenerative agriculture in “The Right How, Cow, Plants, and Biology Heal the Land.”

• Hydroponics and organic standards — Some commercial hydroponic growers market their produce as “organic,” but this conflicts with U.S. Department of Agriculture (USDA) standards, which require maintaining or improving soil organic matter through crop rotation and other practices.¹³ Because hydroponic systems use no soil, they don’t meet the basic criteria for organic certification.

The chemicals that these systems rely on are also prohibited in true organic farming, yet commercial hydroponic producers are not required to disclose the fertilizers they use. Even when grown indoors, their crops are not necessarily free from pesticides. Despite this, certain USDA-accredited agencies have granted organic labels to some hydroponic operations, creating confusion among consumers.

While these issues concern large-scale hydroponic producers, you can still take note of them to make better choices for your own setup, especially when selecting nutrient sources and ensuring your system stays as clean and natural as possible.

• Choose organic nutrient sources for your plants — This includes compost tea, fish emulsion, seaweed extract, or vinasses (a byproduct of distilling fermented sugarcane juice).¹⁴ These inputs make hydroponic gardening cleaner, more sustainable, and more in harmony with natural growing processes.

• The light source matters — Most hydroponic systems use LED grow lights to sustain plant growth indoors. While efficient, LEDs emit high levels of blue light and lack the red and near-infrared wavelengths found in natural sunlight. Prolonged exposure can impair circadian rhythm, suppress melatonin, compromise eye health, contribute to mitochondrial dysfunction, and increase the risk of chronic diseases like cancer.^15,16,17

When possible, use incandescent lighting for your grow lamps and spend time in the sunlight during the day to help maintain your body’s natural light rhythm. While incandescent bulbs may be less efficient for growing plants,¹⁸ they still provide a healthier light spectrum for you than standard LEDs.

• Safe indoor gardening for immunocompromised individuals — Although hydroponic systems eliminate the risks associated with soil gardening, they still demand strict hygiene. The warm, moist conditions that sustain plant growth can also support the proliferation of harmful bacteria like Salmonella and Listeria.¹⁹

If you or someone in your care has a weakened immune system, regular maintenance is essential. Replace the water often, scrub and rinse reservoirs and tubing, and disinfect surfaces to prevent microbial buildup, reduce contamination risk, and maintain a safe growing environment.

Use natural cleaners such as diluted white vinegar or food-grade hydrogen peroxide instead of harsh chemicals to effectively remove biofilm without leaving toxic residues. After cleaning, rinse all parts thoroughly with clean water before refilling. Keep air circulation steady and avoid letting water stand for long periods, as stagnant water promotes bacterial and algal growth.²⁰

1. Start small with a tabletop hydroponic unit — If you have limited mobility or energy, a small hydroponic kit can be placed on a bedside table or counter. It requires minimal setup and effort while still giving you the daily satisfaction of nurturing green life. The steady rhythm of watering, pruning, and watching your plants grow provides the mental benefits discussed in the Frontiers in Public Health study.

2. Grow a small soil garden whenever possible — If your environment allows, shallow trays filled with potting soil or compost let you grow microgreens and herbs like basil, cilantro, and parsley. These grow well indoors and can be harvested gradually as they regrow.

Sprouts are another simple option, ideal for tight spaces. They mature within five to seven days and are rich in antioxidants, enzymes, and essential nutrients. You can grow them in a shallow tray with minimal soil or in jars using only water and light.

If you have more room, consider adding nutrient-dense crops that grow well in containers, such as potatoes, winter squash, sweet potatoes, mushrooms, and beans. Each offers substantial nutrition and stores well once harvested. Just remember to prepare and cook beans properly to reduce their lectin content.

3. Maximize light and air flow — Position your plants near a sunny window and open windows or use a small fan to keep air circulating. This reduces mold, supports healthy plant growth, and helps support your own circadian rhythm.

4. Practice mindful engagement — Avoid relying solely on automated systems that water or feed your plants for you. The therapeutic benefit comes from personal interaction — watering by hand, trimming leaves, and observing changes each day.

5. Incorporate what you grow into your meals — Use freshly harvested sprouts and herbs immediately to retain their full nutrient content. Add them to salads, soups, or smoothies for a boost of vitamins, minerals, and phytonutrients. Each harvest, no matter how small, is a good reminder that the effort you’ve invested is feeding your body in the most direct and nourishing way possible.

6. Keep it clean and simple — If your immune system is vulnerable, cleanliness is essential. Always wash your hands before and after tending your garden, refresh the water regularly, and rinse trays or containers to keep them free of residue. These small habits prevent bacterial contamination and keep your indoor garden a safe, healthy part of your healing environment.