The Connection Between Physical and Mental Health
Physical health and mental health are equally important. One isn’t superior to the other. Although they are treated as separate fields, a growing body of evidence confirms that physical health and mental well-being are strongly connected and influence one another. This post explores the connection between physical and mental well-being and shows how to take care of both.
Table of Contents
How does physical health affect mental health?
How does mental health affect physical health?
How does physical health affect mental health?
The human body and mind are connected through complex biological systems. One of them is the endocrine system, which regulates hormones that play a role in physical functioning and mood regulation, stress response, and overall mental well-being.
In order to understand the influence of hormones on mental health, it’s important to shed more light on neurotransmitters. Neurotransmitters are chemicals that allow neurons to communicate. Good examples are serotonin and dopamine, which play a role in mood, motivation, and emotional regulation.
Hormone estrogen downregulates dopamine transmission and may mimic the effects of certain antipsychotic medications. For example, during postpartum when estrogen levels dramatically decline, the vulnerability to psychosis increases significantly. Evidence shows that anxiety, stress, and binge eating are more pronounced during the luteal phase.
Studies reveal that estrogen influences serotonergic, dopaminergic, and glutaminergic systems. That means estrogen levels can influence the activity of these neurotransmitters as well as their effects on mental health.
Testosterone plays an important role in mood, behavior, self-perception, and quality of life, research suggests. Decreased testosterone may contribute to depressive symptoms. Imbalance of this hormone is involved in anxiety as well.
Physical health affects mental well-being in other ways, too. For example, chronic conditions and severe diseases can lead to major problems in psychological well-being. A good example is cancer. Studies show that cancer diagnosis and treatment can trigger psychological distress, including depression and anxiety, which impacts patient outcomes and care.
Yet another example of a condition that may affect mental health is diabetes. Evidence suggests that people with diabetes are at a higher risk of developing anxiety and depression.
Physical health influences mental well-being via biochemical pathways and other mechanisms. Having a serious health condition can take its toll on mental health. For that reason, a healthy body is most important for a healthy mind.
How does mental health affect physical health?
The relationship between physical and mental health is bidirectional. Mental illness may speed up biological aging, manifesting as increased rates of cardiovascular diseases and other age-related conditions. For example, schizophrenia has been linked to 10-20 years shorter life expectancy.
Mental health affects physical health in many ways. For instance, mental illnesses may contribute to unhealthy behaviors such as poor diet, sedentary lifestyle, and substance use, all of which are bad for physical health. Moreover, mental health conditions may disrupt sleep patterns. Sleep deprivation may contribute to hypertension, weakened immune system, heart attack, obesity, stroke, and poor tissue repair.
One of the most common mental health problems is chronic stress, which keeps levels of cortisol constantly high. Elevated cortisol levels can disrupt bodily functions such as the immune system, digestion, reproductive system, and cardiovascular system.
Additionally, depression may involve high levels of pro-inflammatory cytokines, which may contribute to health problems such as diabetes and autoimmune diseases. On the other hand, anxiety disorders may contribute to gastrointestinal disturbances and impaired immunity.
Managing mental illnesses can help improve physical health and overall quality of life. Psychological well-being is an important factor in physical wellness as it can help protect the body from various problems that may occur.
How to maintain physical and mental health
For most people, it seems logical to focus only on physical or mental health in order to improve their quality of life. Since they are connected, it’s necessary to think of them as one entity. They come in one package, which is why it’s necessary to focus on improving overall well-being, not just a single aspect. Here are a few tips that will help you maintain good physical and mental health at the same time:
Exercise regularly: physical activity improves muscle mass and function, metabolic function, lowers inflammation, strengthens the immune system, and improves both respiratory and cardiovascular health. Exercise exhibits a positive effect on mental health and cognitive functioning as well. For example, exercise improves mood, and energy, and boosts confidence. Strive to exercise 150 to 300 minutes a week. Do cardio and strength training on alternating days to get the most from your exercise regimen.
Modify nutrition: An unhealthy diet abundant in trans fats, sugar, and sodium is bad news for physical and mental well-being alike. Heavily refined and processed foods lead to weight gain, cardiovascular issues, and diabetes, and negatively affect mental health. In order to support physical and mental health, it’s necessary to modify your diet. Eat more fruits and vegetables, healthy fats, nuts and seeds, and drink a lot of water. Be mindful of your portions and try not to skip meals.
Practice mindfulness: meditation, deep breathing, and other mindfulness techniques help relieve stress and relax your mind. This positively influences your mental health and physical well-being in the long run.
Get enough sleep: ideally, you should get seven to nine hours of sleep per night. Make sure to have a consistent sleep schedule, for the best effects. Getting enough sleep boosts energy levels, improves mood, and productivity, and helps maintain processes that occur in your body. For example, a good night’s rest is crucial for hormone balance.
Quit smoking: this unhealthy habit has a negative effect on physical and mental health. Although it may seem that cigarette calms you down, its long-term effects are entirely opposite. Smoking can increase anxiety and tension. At the same time, it can harm your lungs and cardiovascular system.
Conclusion
The connection between physical and mental health is deeply rooted in biological mechanisms, physiological interactions, and hormonal regulation. It is necessary to consider both physical and mental wellness as one package in order to take care of them both. A proactive approach involving simple lifestyle adjustments can positively influence physical health and psychological well-being.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC8906247/
https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2024.1348551/full
https://pubmed.ncbi.nlm.nih.gov/32657051/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11352929/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4439400/
https://www.sciencedirect.com/science/article/abs/pii/S0006322323000574
https://www.sciencedirect.com/science/article/abs/pii/S0165178121006259