Physical Health and Mental Health Wellness Are Connected

The theme of this month’s newsletter is Mental Health Wellness. While it is common to think of physical health and mental health as separate, they are very much connected, although the connection has long been under appreciated. The effects of mental health on physical health, and the impact of physical health and activity on mental health well-being, is well established and is now broadly recognized in both physical and mental health practice. This is commonly called the mind-body connection, as manifested in the functioning of the nervous system, endocrine system and immune system. The connection between the mind and body prompts us to take a holistic view of wellness. Let’s look at how these systems function.

The Nervous System, including the brain, regulates our basic bodily functions, such as our heart rate, immune response, digestive activity, and fight or flight reactions. Some mental health conditions, such as anxiety and depression can influence these bodily functions, causing rapid heart rate, upset digestive system, and other physical responses.

The Endocrine System sends chemical messages influencing mood and physical health. Extreme stress creates the stress hormone cortisol, which suppresses the immune system, affects metabolism and has an impact on one’s emotional well-being. Other hormonal changes can affect mood, sleep, appetite, weight, and sometimes frustrating hot flashes.

The Immune System is sensitive to stress and trauma, and can become suppressed as a result, leaving one more susceptible to disease and infection. Physical illness can create more emotional stress and lead to mental health challenges.

Considering that stress is a major influence on the body’s risk for chronic physical and mental health challenges, let’s look at the impact of chronic stress and how to address it. As noted above, stress triggers the hormone cortisol, which can lead to high blood pressure and weakened immune response, leading to chronic disease. It also contributes to mental health issues such as anxiety and depression, according to the American Psychological Association.

Taking into account the connection between physical and mental health, one of the most effective ways to address stress is to maintain a regimen of physical activity, such as a regular exercise routine. It may be a regular walking routine, a more structured exercise routine, or participation in sports. Regardless, physical activity has been shown to reduce stress, reduce symptoms of anxiety and depression, improve mood and cognitive function, and improve the overall quality of life.

Physical activity releases endorphins, or “feel-good” hormones, like “runners high,” which can help reduce pain and increase feelings of well-being. It helps to reduce cortisol levels, reducing stress and its negative impacts. And regular exercise increases cognitive function, including memory, attention, and problem-solving skills. It also promotes the growth of new brain cells!

According to Harvard Medical School studies, regular exercise can be as effective as medication or psychotherapy in treating mild to moderate depression. Walking, running, cycling and yoga are cited as beneficial to improved mood.

In addition to physical activity, diet and nutrition can play a positive role in mental health wellness. A balanced diet is key to good physical health, as well as brain health and mood regulation. A balanced diet is essential not only for physical health but also for mental well-being. Certain nutrients play a crucial role in brain function and mood regulation. Nutrients such as Omega-3 Fatty Acids, B Vitamins and Antioxidants play an important role in brain health and have been shown to reduce symptoms of anxiety and depression. A diet rich in fruits and vegetables, whole grains, healthy fats and lean proteins supports brain health and has been shown to lower the risk of depression and anxiety, according to studies by the Harvard T.H. Chan School of Public Health.

Self-care is essential to overall wellness. We have already mentioned a regular exercise routine or other physical activity, and a balanced diet as important ingredients in self-care. Additionally, good sleep habits, and maintaining positive social connections are also important to physical and mental well-being. Practicing mindfulness, meditation and relaxation techniques can strengthen the mind-body connection, reduce stress, lower blood pressure, lower heart rate, improve sleep, enhance immune function, and help improve awareness of your body’s overall condition. Refraining from habits that are harmful to your body, such as smoking and excessive alcohol or drug use, can go a long way toward maintaining good health. Reducing overall stress in your life will have a profound effect on your overall wellbeing, and especially mental health wellness.

The interconnectedness of physical and mental health well-being can make it difficult to discern whether a physical condition is an underlying cause of mental health challenges, or vice versa. But it is certain that each has a profound influence on the other. Mental health conditions, such as depression, anxiety, and chronic stress, have significant effects on physical health. As mentioned above, these effects can manifest in various ways, including weakened immune system, cardiovascular health, digestive issues, chronic pain and sleep disturbances. According to the American Heart Association, depression has been linked to an increase in risk of heart attack and stroke, including poorer outcomes in recovery. Individuals with depression often experience fatigue, sleep disturbances, and changes in appetite, all of which can take a toll on their bodies. A physician addressing these physical symptoms should assess for depression or other mental health challenges to get to the root cause.

Assessing mental health issues is critical to maintaining physical well-being, especially cardiovascular health, a fact that medical practitioners hopefully address if the patient comes to them first with physical symptoms and no mental health diagnosis. Likewise, a mental health practitioner should refer their client for a physical health assessment to establish a holistic picture of the individual’s health. It may be that a physical condition is contributing to a mental health challenge.

The connection between physical health and mental health wellness is undeniable. The extent to which they interact will vary with each individual, but an assessment of both should be routine practice to gain the most comprehensive understanding of the individual’s health. Only then can the best course of treatment be developed.