When you really think about it, it’s no surprise that our mental and physical health are connected. In fact, some research suggests that the two are so closely linked that they can even directly affect one another.
So, does this mean if you take action to improve your physical health, you can positively influence your mental health? Or vice-versa? Possibly.
For overall good health, it's a good idea to give equal attention to both your mental and physical well-being.
"Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you're working out, you're going to feel good."
- Jason Statham
What Happens to Our Body When Our Mental Health Declines?
When you’re in a good mental state, it isn't too difficult to stay physically healthy.
Happiness reduces stress. Stress increases levels of the hormone cortisol, which can cause weight gain, disturbed sleep and high blood pressure. Happy people tend to produce lower levels of cortisol in response to stressful situations.
In fact, studies throughout the years show that having a positive outlook on life can reduce the risks of heart attacks and strokes.
Additionally, studies show that happiness helps reduce levels of inflammation in the body. In a new study published in the journal Emotion, shows that people who experienced the widest range of positive emotions had the lowest levels of inflammation throughout their bodies. Lower inflammation may translate to a reduced risk of diseases like diabetes and heart disease.
On the other hand, when your mental health starts declining, your physical health can follow suit. For example, research suggests depression is linked to cancer, chronic pain, thyroid problems, heart disease, and even multiple sclerosis.
Add it all up, and good mental health can go a long way toward helping you live a healthier, more enjoyable life.
"I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition."
- Martha Washington
What Happens to Our Mental Health When We Have Bad Physical Health?
It’s often said that many of us take our health for granted. When our bodies work as they’re supposed to, we don’t give our health a second thought. Sooner or later, we all reach a point where we realize why we shouldn’t take our health for granted.
For example, when someone breaks their leg and can no longer walk without assistance, all that person will think about is how great it would be to walk again. Prior to the accident, they likely didn’t spend much time thinking about their leg at all. Similarly, when an individual is diagnosed with a serious ailment such as cancer, a heart attack, or a stroke, it can be difficult to maintain an optimistic outlook on life, which could lead to depression.
Studies have found that adults with excess weight had a 55% higher risk of developing depression over their lifetime compared to people that did not struggle with obesity. Obesity has also been linked with significant increases in major depression, bipolar disorder, and panic disorder or agoraphobia.
Maintaining good physical health can have a significant impact on mental health. Regular physical exercise is known to improve symptoms of anxiety and depression, reduce stress and increase overall mood. Physical exercise increases the release of endorphins in the brain, which helps to relieve tension in the body and increase mood.
How to Take Care of Your Physical and Mental Health
If you haven't been feeling yourself for a while, and either your mental or physical health isn't in peak condition, it might feel like a lot of effort to start a whole new routine right now.
BUT! I've made a super easy 5-step list of small everyday changes that will make you feel better with minimal effort:
- Drink More Water! - Dehydration can really affect our mood! Being well-hydrated improves sleep quality, cognition, and mood, it also has many physical benefits, water helps regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Yes, you can add squash!
- Stretch That Body! - New research from the University of Milan in Italy showed that a 12-week stretching regimen improved blood flow, lowered blood pressure, and decreased the stiffness of arteries. Good blood flow leads to less damage to artery walls and may mean a lower risk of heart attacks and strokes. YouTube has some great videos that do warm-up stretches for people. If you want something a little more active why not try lessons with one of our Yoga Tutors on Superprof?
- Get a good night’s sleep! - This one can be difficult at first but nowadays there are so many apps and podcasts to help you fall asleep quicker and rest better when you do. My personal favourite is Listen to Sleep, Erik and his dog Bodhi live in the California mountains, for free on any podcast platform, in a soothing voice you get to read one sleep story a week and one guided meditation session. If you sign up for a minimal fee, you get an audiobook and other premium features.
- Practice mindfulness - Many of us feel so constantly busy that paying attention to what’s going on right this second can be hard. We often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change. We can miss out on experiencing the present. Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. I personally like to keep a gratitude journal and meditate as my mindfulness practice.
- Eat a well-balanced diet - A healthy, balanced diet is essential for our overall health and well-being, both physically and mentally. A well-balanced diet provides important vitamins, minerals, and nutrients to keep the body and mind strong and healthy. Balanced nutrition or a healthy diet is when you consume the right foods from each food group (on the food pyramid). Of course, eating a treat every now and then can actually be good for you dark chocolate not only tastes delicious, but it also contains heart-healthy flavonoids. These compounds help reduce inflammation and lower your risk of heart disease.
I know that not everyone can go to the gym or for a run, but no matter your level of mobility, keeping fit and healthy is possible for everyone no matter your physical or mental restrictions.
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