The common phrase used to dismiss a person’s worries, “It’s all in your mind,” suggests that thoughts and feelings are isolated from the rest of the body. That couldn’t be further from the truth. Your mental health affects your physical well-being and vice versa. Thinking about mind-body wellness as a whole rather than two separate entities increases your chances of building the balanced life you deserve.
Why Mind-Body Wellness Matters
Although it’s often viewed as separate, mental health can influence your physical health. A growing body of research indicates a close link between psychological and physical health. For example, chronic stress may increase inflammation and affect every system in your body. It’s been linked to chronic pain, heart disease and infertility.
A recent study review found those diagnosed with a mental illness are almost twice as likely to develop chronic conditions, including cancer and diabetes. While the diagnosis of conditions such as depression is increasingly common, only about 23% of patients in developed countries receive adequate treatment.
Building a Sustainable Wellness Routine
On the bright side, you can impact the mind-body connection through actions and habits. It doesn’t take a complete life overhaul — just making a few small, sustainable changes to your routine.
1. Make Healthier Food Choices
What you choose to eat directly impacts all aspects of your well-being. A nutrient-rich diet fuels your brain and body. You don’t need to give up treats completely. Instead, focus on small changes such as swapping chocolate with fresh fruit, choosing whole-grain bread over white and replacing soda with sparkling water.
Preparing meals in advance helps you avoid impulsive and less-than-ideal choices when you’re short on time. Make sure to include a variety of colorful vegetables, fruits, proteins and whole grains in your meal prep.
2. Stay Hydrated
Dehydration can lead to fatigue and cause brain fog. Aim to consume at least 8 cups of water daily to maintain energy and focus. While coffee and tea are enjoyable, they’re not the most hydrating options. Make sure to balance these drinks with plenty of water. If you’re struggling to reach your daily water consumption goal, install a free mobile app that helps you track your water intake.
3. Avoid Drugs and Alcohol
It’s no secret that drugs and alcohol are detrimental to your health. Using these substances can disrupt your mental health and cause symptoms of depression and anxiety. In addition to increasing health risks such as liver damage, drug and alcohol consumption can impair memory and decision-making abilities.
Stress is a common trigger for substance use. Instead of turning to drugs or alcohol, explore healthier ways to cope such as journaling or talking with a trusted friend or therapist.
4. Get Enough Rest
The need to rest is an often-overlooked aspect of mind and body well-being, yet it’s among the most important. While you sleep, your body and brain rejuvenate, process information and repair cells. Not getting enough sleep can lead to emotional instability and cognitive impairment.
The amount of sleep you need can vary depending on age, lifestyle and health. Most adults need between 7 and 9 hours per night to function at their best. Practicing relaxation techniques throughout the day, such as taking short breaks or engaging in deep-breathing exercises, can also help restore your energy.
5. Move More
Movement releases endorphins, which can improve body wellness and your mood. Exercise can also strengthen your immune system, contribute to better sleep and help you maintain focus throughout the day.
You don’t need to hit the gym for hours to notice the benefits. Try different activities, such as yoga, dance classes or hiking, before settling on one (or two) you enjoy. Fitness apps and pedometers can help track your steps and keep you motivated.
6. Keep a Gratitude Journal
In the daily hustle, it’s easy to focus on the difficult aspects of your life. Taking time to be thankful can help shift your mindset. Set aside a few minutes each day or week to write down what you’re grateful for. Start by jotting down three things per day. Your list can include anything positive in your life, whether it’s the weather, family interactions or finding the perfect parking spot.
7. Practice Mindfulness Meditation
Mindfulness meditation helps you improve wellness by keeping you grounded in the present. When you practice mindfulness, you want to notice your thoughts, emotions and sensations as they arise so you become more aware and less reactive to life’s stressors.
You don’t need to master meditation overnight. Start by setting aside 5–10 minutes a day. If you’re unsure how to meditate, there are plenty of guided meditation apps and free videos on platforms such as YouTube to help you get started.
8. Play Tourist at Home
Traveling to new places is fun, but your vacation days are limited. You can break the routine by spending your weekends exploring your local area. Think of the places you’d recommend to an out-of-town friend, such as museums, art galleries or the local zoo, and visit them as if you’re the out-of-towner. You could attend a farmer’s market event or try out a locally owned coffee shop. It’s a great way to improve your mood and gain a fresh perspective on your local area.
9. Make Time for Friends and Family
Relationships sometimes take a back seat to work and other responsibilities. However, maintaining strong social bonds provides a sense of belonging.
If you find it difficult to prioritize relationships, try scheduling and treating time with loved ones as you would an important appointment. Build a consistent routine to stay connected, whether it’s a weekly family dinner, a monthly coffee date with a friend or regular virtual chats with out-of-state relatives.
10. Try Something New
Engaging in new activities is fun and a good way to stimulate your mind and boost confidence. Even small wins can make you feel more capable and confident. Challenge yourself to grow by taking a cooking class, learning a language or picking up a new hobby.
Ask for Help When You’re Struggling
There’s no shame in seeking help when you need it. The team at Restore Mental Health is ready to stand by your side when you need more support than a meditation app can provide. Our counselors are here 24-7, ready to listen without judgment. Start your journey toward a happier version of yourself today.
