The old saying “healthy body, healthy mind” might be more revolutionary than our ancestors ever imagined. As science peels back the layers of human wellness, we’re discovering that the connection between mental and physical health isn’t just a casual relationship – it’s more like an intricate dance where each partner’s moves deeply influence the other.
Understanding this powerful mind-body connection is more than fascinating science – it’s the key to a more holistic approach to health that could transform how we think about wellness, healthcare, and what it truly means to be healthy. Tryon Medical Partners internal medicine specialist Nurse Practitioner (NP) Hood answers some frequently asked questions about the relationship between mental health and physical health, how to support this relationship, and when it’s time to see a clinician for guidance.
How does mental health affect physical health?
NP Hood explains that mental health can impact physical health in many different ways. For instance, if you are struggling with depression, it’s very common to see physical manifestations of this, including sleep disturbances, body fatigue, and changes in eating habits that can cause fluctuations in weight.
“People typically think of depression as something they feel or think,” NP Hood says. “However, it’s often something they feel physically – and this varies person to person. For example, some people might be binge eating while others are skipping meals. Both can be caused by depression, but it looks very different.”
How can anxiety affect you physically?
Like depression, anxiety can cause physical symptoms as well. People with anxiety might have similar sleep disturbances, although this typically looks like insomnia, or an inability to sleep. They might also have heart palpitations, elevated blood pressure, and unsettled stomach and nausea.
“We often hear from people that they have no idea what is causing their physical symptoms,” NP Hood mentions. “Sometimes we’ll have people come in to see their doctor because they’re having chest pain and they think it may be cardiac-related, but it’s just uncontrolled anxiety.”
How can you leverage your physical health to improve mental health and overall wellness?
It’s clear that mental health can have a massive impact on physical health. However, this is equally true in reverse: our physical health can influence our mental health, as well. NP Hood recommends healthy physical habits as a way of improving overall wellness:
- Emphasize good sleep hygiene. Try to keep sleep patterns consistent by going to bed and waking up at the same time every day, aiming for at least seven hours per night. Disconnect from devices before bed and sleep in a cool, dark room.
- Eat consistently and well. Do your best not to skip meals and to eat nourishing snacks or meals with protein, fiber, and vitamins, rather than processed foods.
- Exercise when you can. Aim for at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity to keep your body moving.
- Practice mindfulness. Although this can be intimidating at first, try regularly practicing meditations or just sitting down in a quiet room to clear your mind for a few minutes. If you’re looking for guidance, consider a meditation or yoga class.
“Even for people without mental health concerns, this guidance can be very helpful for their overall wellness,” NP Hood emphasizes. “Mindfulness is a key part of this for me. I’m a ‘yes’ person, and I love to be there for my family and my patients. But we need to learn how to make space for ourselves to process and unwind so we can keep showing up every day.”
How does exercising improve mental health?
Although there are many ways for people to improve their physical and mental wellness, exercise is a great, and often fun, tool in the toolkit.
Exercise improves mental health by:
- Releasing feel-good chemicals: Exercise causes the brain to release endorphins and serotonin, which can improve your mood and sense of well-being.
- Reducing stress: Exercise can help reduce stress and tension, and can improve your sleep.
- Improving self-esteem: Exercise can help you feel more confident and in control of your life.
- Distracting from negative thoughts: Exercise can help you take your mind off worries and negative thought patterns.
- Providing a sense of purpose: Finding an activity you enjoy can give you a goal to work toward and add some structure to your day.
- Socializing: Exercising with others can provide opportunities to socialize and build a support network.
- Stimulating brain growth: Exercise stimulates the brain to produce brain-derived nerve growth factor (BDNF), which helps your brain grow and be more resilient.
When is it time to see a clinician about physical symptoms related to mental health?
NP Hood emphasizes that improving your mental and physical health is not something you have to do alone. She advises to look out for the following symptoms:
- Not feeling like yourself – persistent sadness or low mood
- Significant changes in sleep or appetite
- Loss of interest in activities you once enjoyed
- Difficulty concentrating
- Excessive worry or anxiety
- Social withdrawal
- Irritability
- Feeling hopeless or worthless
- Increased substance use
- Unexplained physical aches and pains
- Thoughts of self-harm or suicide
If any of the above resonate, reach out to your clinician to discuss the symptoms and a treatment plan.
“I want patients to keep in mind that where their mind goes, their body will follow,” NP Hood notes. “Be self aware of what is going on in your mental space – many people wait until they’re in a crisis before they decide to address anything. Your primary care clinician is a partner in your healthcare – we’re here to help you in whatever way we can. Don’t wait!”
If you’re curious about improving your mental and physical wellness, use MedChat or call Tryon Medical Partners to meet with a trusted primary care clinician today.