5 Tips for Mind and Body Wellness

Mental health is an important, but sometimes overlooked, component of overall health and well-being. What better time than the start of a new year to find ways to promote your mind-body wellness? Practicing mindfulness and having a good work-life balance, as well as incorporating a healthy diet, exercise and good sleep habits, can lead to better mental and physical health.

How Does Mental Health Impact Physical Health?

Studies show that people struggling with mental health disorders often experience higher rates of other serious physical health conditions, including heart disease, high blood pressure and stroke, as well as chronic diseases such as diabetes and cancer. Likewise, a healthy body is a good foundation for a healthy mind.

Here are five tips to help restore both your mind and body wellness:

1.   Exercise regularly

Physical activity is one of the most important things you can do for your physical and mental health. Types of physical activity that can benefit your overall health include taking a brisk walk outside, aerobic exercises like running or strength training and flexibility exercises like yoga.

Not only is regular exercise great for your physical health, but it can also improve your mental wellbeing by:

·      Helping you set and achieve goals

·      Increasing your self-esteem

·      Causing chemical changes in your brain that can help boost your mood and reduce anxiety

Click here for additional information about the benefits of physical activity, including exercise guidelines and recommendations.

2.   Establish good sleep habits

Not getting enough sleep has been linked to the development of chronic conditions and disease, including depression, cardiovascular disease, obesity and type 2 diabetes. The following are some good habits that can help improve your sleep:

·      Go to bed at about the same time each night and get up at the same time each morning

·      Avoid eating or drinking alcohol and caffeinated beverages close to bedtime

·      Keep your bedroom dark, quiet, and at a comfortable temperature

·      Turn off electronic devices prior to bedtime, including televisions, computers and smartphones

Find more information here about how a good night’s sleep can have a positive impact on your physical and mental health, as well as tips for better sleep.

3.   Eat a healthy, balanced diet

You’ve likely heard the expression, “You are what you eat.” Eating a balanced diet – which includes whole grains and plenty of fresh fruits and vegetables – as well as minimizing the consumption of processed foods, saturated fats and added sugar – can help you maintain both your physical and mental health.

Click here for information about good nutrition, including dietary guidelines and recommendations.

4.   Practice mindfulness

Mindfulness refers to being more aware of the present moment – your thoughts and feelings, as well as the sights, sounds and smells of your surroundings. Mindfulness can improve mental wellbeing by helping you to free your thoughts so you can “be in the moment” and enjoy what you are experiencing in the present world around you.

In addition to practicing mindfulness in your daily life, you may find it helpful to set aside time for a more formal mindfulness practice, such as journaling to capture your thoughts or practicing meditation. Mindfulness meditation involves sitting in silence, while paying attention to the sounds and sensations of your breathing, and bringing your attention back whenever your mind starts to wander.

Click here for more information about the health benefits of mindfulness and meditation.

5.   Have a good work-life balance

If you’re spending most waking hours either working or thinking about work, you likely have a poor work-life balance. And the stress caused by an unhealthy work-life balance can have a negative impact on both your physical and mental health, including increasing the risk of developing high blood pressure, heart disease, anxiety and depression. For example, a recent study by the World Health Organization and the International Labour Organization showed that the risk of heart disease and stroke was increased in people who worked more than 55 hours per week compared to those who worked 35 to 40 hours weekly.

In addition to limiting the number of hours you work each week, the following are a few ways help create a good work-life balance:

·      Take breaks throughout the workday to help manage your stress levels

·      Set boundaries, such as “disconnecting” – not answering work phone calls or emails when you’re not working

·      Ensure your schedule provides you with time off to spend with family and friends and doing activities you enjoy

For more tips on how to achieve a better work-life balance, click here.

Reach Out for Help If You Need It

Keep in mind that maintaining good physical and mental health is a journey. So take it one day at a time – exercise a little more, go to bed a bit earlier and eat a healthy meal. If you find there are times during the journey that you feel overwhelmed, be sure to seek support from a friend or family member, a counselor, your primary care physician or a mental health professional.

• Click here for a list of organizations that provide mental health support and resources

• Call or text 988 if you need to help managing a mental health crisis. The 988 Lifeline is free, confidential, and available 24/7