THE BENEFITS OF A HEALTHY MIND AND BODY

 

Have you ever gone for a walk when you were feeling sad and felt better afterwards?  Have you ever been under a lot of stress at work or home and then caught the flu or a cold?  If so, you have experienced first hand the mind/body connection and have seen how our physical and mental health are interconnected.  Intuitively most people are aware of this connection and recent scientific research has supported the relationship between our mental and physical health.

 

The toll stress and depression take on our physical health

 

Two of the most common mental health issues facing Americans today are stress and depression.  Recent studies have found that 47% of Americans are concerned about the amount of stress in their lives and 30% have experienced periods of depression.  The research reveals that there is a strong relationship between stress and immune functioning.  In fact, increased stress has been linked with an increased risk of respiratory infections, accelerated progression of cardiovascular disease and exacerbation of autoimmune disorders such as multiple sclerosis.  Stressors that appear to have the greatest impact on someone’s health are those chronic stressors in which people’s identities or social roles have changed, possibly due to the death of a spouse or the loss of a job.  Stress increases our susceptibility to illness by suppressing the immune system.  In addition, people under stress may use unhealthy coping mechanisms such as smoking, drinking alcohol and overeating.  They may have trouble sleeping and not get adequate rest.  These behaviors also contribute to reduced immune functioning.   

 

Depression, which sometimes can occur as a result of chronic stress, is also strongly linked with our physical health.  People with depression are four times more likely to suffer a heart attack and, once diagnosed with heart disease, have a greater risk of death. Depression also affects survival after a stroke.  A recent study found that stroke patients who were treated for depression were more likely to survive after 9 years of follow-up compared to those stroke patients whose depression was not addressed.  Also, employers have noted that depressed employees have higher medical expenditures as compared to their co-workers who are not depressed.  In summary, depression puts one at a higher risk of getting sick and makes recovery more difficult.  There are several explanations for this interaction between depression and our health.  First, depression has been associated with diabetes, obesity, high blood pressure, blood clotting, inflammation and increased levels of the stress hormones cortisol and adrenaline.  All of these are risk factors for both heart disease and stroke.  Second, people with depression, similar to those with increased stress, are more likely to make unhealthy choices such as smoking, using alcohol, non-compliance with medical treatments, and physical inactivity. 

 

How our physical health can influence our mental health

 

Just as depression and stress can increase our risk of physical illness, being physically unhealthy can influence our mental health.  Understandably, someone who is battling one or more chronic diseases is at a higher risk of depression than someone who is physically healthy. This relationship makes sense and being depressed after being diagnosed with a chronic disease can be a normal response.  Experiencing chronic pain will also increase the risk of depression.  Those people with chronic back pain experience depression four times more frequently than someone who is pain free. 

 

The good news is that taking steps to improve our physical health can also improve our mental health.  The most effective way to do this is to exercise regularly.  Exercise has been shown to improve both depression and anxiety.  In fact, a recent study at Duke University found that supervised group exercise 3 times/week was as effective as an anti-depressant medication in treating depression.  In a six month follow-up study, those who were exercising were more likely to be partially or fully recovered from their depression than those who were only taking medication. There are several explanations for the beneficial effect of exercise on depression.  First, exercise produces physical changes which affect our mood.  These include: increased production of neurotransmitters like serotonin (regulates mood), increased body temperature which reduces muscle tension and increased levels of adrenaline which activate our parasympathetic nervous system, resulting in a calming effect.  Second, exercising regularly can change people’s daily routines, increase their interactions with others and increase their energy levels all of which contribute to lifting depression.  Finally, regular exercise has been shown to increase self esteem and a sense of control, two areas which suffer when someone is depressed.

 

What you can do this year

 

Since mental and physical health are so closely linked, it is important to focus on both to achieve overall wellness and improve your quality of life.  Here are several tips to get started on a program for mind/body wellness:

·      Monitor yourself and loved ones for symptoms of depression.  Symptoms include:

o      Depressed mood most of the day

o      Loss of interest or pleasure in activities that used to be pleasurable

o      Eating more or less than usual

o      Sleeping more or less than usual

o      Increased fatigue

o      Thoughts of death or suicide

·      If there are symptoms of depression, see your physician about the appropriate treatment for you.

·      Take 5-10 minutes each day to be quiet and mindful; monitor your feelings.

·      Learn some effective stress management techniques:

o      Delegate responsibilities to others who could help you.

o      Decrease the number of activities you are involved in, keeping only those things that are meaningful to you.

o      Spend time with family and friends

o      Do something fun each week

·      Have an annual physical

·      Check with your physician about starting on an exercise program

o      Choose an activity that you enjoy.

o      Try to exercise 3-7 days/week.

o      Exercise at a moderate intensity (you should be able to talk while exercising).

o      End your exercise with some stretching and relaxation.

·      Try to get 7-9 hours of sleep each night.

·      Avoid fast foods and choose more fruits, vegetables and whole grain products.

·      Stop smoking.

·      Limit alcohol consumption.

 

Incorporating some of these suggestions into your life may be challenging at first, but if you continue them on a regular basis, they soon will be part of your healthy lifestyle and will come more naturally.  By taking care of your physical and mental health you will improve your overall quality of life and be better prepared to handle life’s challenges when they do occur.  Wishing you a happy and healthy 2007.