This growing trend sees people making the most of their, often limited, urban spaces, and proving that size doesn’t matter when it comes to the quality of your homegrown crops

They say it’s the little things in life that make a big impact, and this certainly seems to be the case with micro-gardening. As we’re faced with the problem of ever-shrinking personal outdoor space, with more people moving to cities, or finding their time to tend to green-fingered pursuits is limited, this hobby offers a sustainable, creative solution.

What is micro gardening?

A rewarding, often cost-effective, and time-efficient endeavour, micro-gardening is an accessible outlet, encouraging anyone and everyone to embrace the wellbeing benefits of gardening and growing your own produce, regardless of your location or outdoor space. It doesn’t require a massive plot of land to commit to – you can create your own micro-garden using a small patch of earth, a balcony, or even a window box – and still reap the benefits of homegrown food.

This isn’t about spending a fortune on Instagram-worthy, perfect floral arrangements; it’s an inventive pursuit, focused on the end product, that asks you to craft pots and planters from anything to hand, whether that be upcycling a bucket, or an old stack of tyres, to maximise urban spaces and allow for efficient growth.

What are the benefits of urban gardening?

Studies have proven, time and time again, that being around greenery and gardening is beneficial to our wellbeing – including providing stress relief, reducing symptoms of anxiety and depression, improving mood, and even combating high blood pressure – and yet the Fields in Trust charity revealed that, in 2022, nearly 2.8 million people in the UK live without access to green spaces.

All too often, city dwellers, people living in apartments, and renters are excluded from enjoying the host of wellness perks that having a space of your own to cultivate can bring – but micro-gardening is here to reclaim those rewards. Even the act of being responsible for something other than yourself, such as a plant, can support those with mental illness, as it can help to establish a routine, reminds you of the importance of caring for yourself too, and provides that sense of achievement and recognition of progress.

Plus, as a budget-friendly activity, micro-gardening can aid you in becoming more self-reliant, as well as helping with the cost of living, providing you with fresh, home-grown produce to hand, that you could even gift to neighbours!

What do you need to get started?

Good quality soil

Healthy, nutrient-rich soil will support the growth of your plantlife, even in a confined space. Rather than regular earth, it’s worth using potting mix, as this tends to have better drainage and is sterilised to help fight off diseases.

Careful potting

For the best chance of success, take your time with the initial planti

With so many products on the market promising to have ‘superfood’ properties, how can we separate the superficial sales claims from the ones actually worth trying? Jenna Farmer tackles the most popular superfoods on the market to reveal which ones actually live up to the hype

How often have you added something to your shopping basket after reading that it was this month’s superfood? Whether it’s getting passionate about kale, or adding spirulina to our morning shake, we’re all guilty of jumping on wellness trends in a bid to look and feel better. But what does the word ‘superfood’ actually mean?

Well, it turns out there’s actually no singular definition of what a superfood is. While we generally use the term to describe a product with some health benefits, ‘superfood’ is not a scientific term, meaning the label doesn’t really tell us by itself what sets the product apart.

“The term superfood isn’t regulated in any way, so anyone can make food or package a fruit or vegetable and call it a superfood,” says Sophie Medlin, consultant dietitian at CityDietitians.

And this is the problem. While it might encourage us to eat more healthily, calling a product a ‘superfood’ doesn’t necessarily mean it’s better than one that isn’t. Clever marketing has us thinking we need to splurge at health food stores for these hallowed foods in order to be healthy, but we can find many of the same benefits in our everyday diet – without the premium price tag. For example, while spirulina and quinoa are high in antioxidants, you don’t need to splash out on them if you don’t want to. In fact, you can find plenty of antioxidants in your average roast as broccoli and cabbage are great sources of them.

So, which superfoods could be worth tucking into, and which ones should you leave on the shelf? Let’s take a look…

FAD: Kale

Remember when kale was everywhere? You could even buy T-shirts declaring your love for it. Yet, since 2014, the leafy green seems to have been declining in popularity with fewer and fewer Google searches – but why? Well, while it doesn’t hurt to add this to your salad, you can just as easily get nutrients from similar vegetables. One study compared kale to other vegetables such as Chinese cabbage and spinach, and found they all contained higher levels of 17 nutrients than kale did.

FAB: Blueberries

All berries are a good source of fibre, but blueberries stand out from the crowd as a superfood worth shouting about.

“Blueberries are pretty ‘super’; they contain polyphenols which are like antioxidants – these are shown to improve brain function,” adds dietitian Sophie Medlin.

Studies have shown that a moderate intake of blueberries can also help reduce your risk of things like type 2 diabetes and cardiovascular disease, thanks to anthocyanins (which are like antioxidants). And, there are ways to make your purchase last longer.

“Buy frozen, because they’re cheaper and retain more nutrients,” advises Sophie. The perfect addition to whizz i

From an honest and inspiring documentary to lessons in sustainability, and a podcast that will help you find your mindful moment, try something new with our enriching suggestions

1. Page-turners

Waste Not Everyday: 365 ways to reduce, reuse and reconnect by Erin Rhoads

For those of you who want to live more sustainably, and take your first steps towards a zero-waste lifestyle, this beginner’s guide covers all the basics. Author and advocate Erin Rhoads is on a mission to help us pursue healthier lives with her daily tips on how to reduce and reuse.

(Hardie Grant Books, £10.00)

2. Out and about

Go trig bagging

If you’ve ever been on a hike in the countryside, you would have noticed concrete pillars that mark the highest point of the area. What was once used as a device to map Great Britain, now paves the way for an outdoor adventure. Explore the countryside, challenge yourself to find as many as you can, and make sure to capture a photo of each one that you spot.

(Visit trigbagging.co.uk for more information)

3. Act of kindness

Cadbury x Prince’s Trust #GiveADoubt campaign

Cadbury chocolate has collaborated with The Prince’s Trust in a campaign to encourage open conversations around self-doubt. By sharing your doubts, this simple act of kindness can give a young person the hope and confidence to overcome their own and begin believing in themselves again. Everyone has doubts, what are yours?

(Visit giveadoubt.cadbury.co.uk for more information)

4. Lend us your ears

‘The Mindful Minute’ by Meryl Arnett

If you’re a beginner when it comes to meditation, you’re in good hands. Meditation teacher Meryl Arnett knows exactly what she’s talking about when it comes to the practice, and she’s here to help you find stillness in your busy routine with her guided meditation sessions and expert advice.

(Available on all platforms)

5. Plugged-In

Dustin Poynter

Calling all introverts who are in need of a good chuckle! Dustin Poynter sheds light on what it’s like being a male introvert through his entertaining and completely relatable video content. Schedule some alone time (we know you want to), and give it a watch!

(Follow @dustinpoynter on TikTok)

Specifically aimed at students in further education, a new journal co-created by Samaritans and The Positive Planner seeks to improve wellbeing

University can be a brilliant, joyful experience for many. But it can also be tough on mental health. For those with existing mental health concerns, living away from parents (often for the first time), the pressure to make new friends and being put under the stress that comes with further education can all exacerbate conditions. It can also trigger the onset of conditions for some as they navigate a new stage of life.

The pandemic has, perhaps unsurprisingly, made matters worse for some. The NUS (National Union of Students) has reported that half of students say their mental health is worse than it was before Covid, noting feelings of anxiety, stress, loneliness and depression.

Coming together over a mutual concern for students’ mental health, suicide prevention charity Samaritans has joined forces with wellbeing journaling brand The Positive Planner to create The Positive Student Planner. The partnership arose after students asked for an alternative to online support. After two years of the pandemic where everything from studying to socialising took place online, students were keen for something different.

The planner guides students to develop coping mechanisms for tougher times and more positive habits to support them long-term

This new planner (created with the help of leading student mental health expert Dr Dominique Thompson and UK students) supports students in a practical and emotional way. Helping users better understand their thoughts and feelings, the journal also encourages self-care while tackling common challenges such as budgeting, meeting new people and balancing work and fun. The planner also guides students to develop coping mechanisms for tougher times and more positive habits to support them long-term.

Within the planner there are daily journaling pages, meal, time and budget planning pages, self-acceptance exercises, breathing exercises and tools to challenge negative self-beliefs. Students who buy the planner will also receive regular emails with tips from their peers, written by student writers at young people’s mental health charity Student Life.

While Samaritans are best known for their support to those in crisis, they also encourage people to look after their wellbeing every day in an effort to prevent people reaching crisis point

Journaling encourages reflection, self-awareness and an exploration of thoughts and feelings, all of which can be incredibly beneficial to mental health and wellbeing. While Samaritans are best known for their support to those in crisis, they also encourage people to look after their wellbeing every day in an effort to prevent people reaching crisis point.

Neil Gilbert, Head of Supporter Innovation and Insight at Samaritans commented:

“Further education is a significant transition for people embarking on young adulthood – one many find challenging or lonely as they grapple with the reality of their independence. We jumped at the chance to work with The Positive Planner, along with students from a range of backgrounds, to co-design a resource that will help students prioritise and manage their own wellbeing at a time when it has never felt more needed. This is just one of the way

Keep your communications clear by considering your body language and how you can demonstrate active listening

Showing attentiveness to a conversation lets people feel heard, and can open up the door for more meaningful interactions, showing the person you’re engaging with that you’re receptive to what they’re saying.

There are some behaviours you’ll probably be doing naturally, but when we gain awareness of the signals of active listening, we can make a conscious effort to instil them in our communications.

1. Face the person speaking.

By turning towards your conversation partner, you’re clearly displaying that they have your full attention. It could also signify a willingness to be vulnerable, as we’re presenting our chest (and in turn our heart), which might be seen as a symbolic gesture of opening ourselves up.

2. Get closer.

Yes, we’re talking literally. Your physical proximity to each other in a conversation, and in particular leaning forwards, shows your interest and engagement in the discussion. Leaning back could signal that you’re distancing yourself from the chat, so try to proactively lean in where you can.

3. Clear the space between you.

In a practical sense, ensure there are no objects obscuring your view of each other, and in a metaphorical way, keep your arms relaxed and to your side where possible – crossed arms can signify a disinterest in the conversation, or an unwillingness to open up. So try to be aware of how your body is positioned to demonstrate your willing participation.

4. Give encouragement.

This could be in the form of nodding your head to show you’re listening and taking on board what they’re saying, or using facial expressions to react without interrupting them, or small remarks such as ‘yes’ and ‘OK’ which won’t disrupt their flow, but give them confidence that what they’re saying is being heard and processed.

5. Maintain eye contact.

It’s been reported that keeping your eyes focused on each other for 60–70% of the time someone is speaking helps provide the best balance for good rapport. So, next time you’re chatting, keep those eyes locked, and be present.