Four actions you can take today to improve your mental health

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You may have heard the phrase, “Where the mind goes, the body follows.” Studies prove our emotions, feelings, and beliefs are directly connected to our physical health. And how we care for our bodies – what we eat or how much we exercise – in turn affects our mental health.

People with mental health concerns have a greater risk of becoming physically sick. Those with chronic medical conditions are more likely to experience mental health problems. Depression and anxiety have been linked to obesity, diabetes, and heart disease. Stress can negatively affect the gut, heart, brain, and immune system.

Exercise is medicine

Increasing physical activity can help your mood, digestion, and sleep. Start with small bouts of exercise each day, such as doing yoga or strength training, meeting a friend for a walk to increase your step count, or even standing up and stretching occasionally if you are sitting for long periods of time.

While it can feel hard to get going, remind yourself you will feel better afterwards. You will also stay motivated to move more. In fact, 30 minutes of exercise a day, three to five days a week, can help depression and anxiety symptoms as much as taking an antidepressant.

You are what you eat

When you are stressed and need energy, it can be convenient to grab a handful of chips or a cookie. But sugary, fatty, or processed treats only improve your mood temporarily. Instead, choose foods that boost both brain and body health, such as:

• Fatty fish – wild salmon, mackerel, or sardines
• Berries – strawberries, blueberries, or blackberries
• Nuts and seeds – pumpkin seeds (especially sprouted), sunflower seeds, almonds, or walnuts
• Leafy greens – kale, spinach, or broccoli

Get some zzzzs

Sleep restores your body and brain. Mental health conditions are often tied to a lack of sleep, so do not underestimate the power of a good night’s rest. Here are some tips to help you fall asleep and stay asleep:

• Try creating a bedtime routine by going to sleep at the same time each night
• Strive for around seven to nine hours of quality sleep
• Set your bedroom at a cool temperature
• Turn off electronic devices
• Spend a few minutes deep breathing or meditating to help you relax

Social support and connection

People who interact regularly with others (including animals) recover faster from illness and are sick less often. If you are feeling down, reach out to a trusted companion. A good laugh or heart-to-heart conversation is healing for both the mind and the body.

If you are concerned about a physical or mental health issue, talking with a professional can help. Telehealth services are a convenient way to connect with a doctor or mental health counselor online, without leaving home. You can also access resources through the National Alliance on Mental Illness (NAMI) Massachusetts at namimass.org.

By caring for the health of your body and mind each day, you will reap both physical and emotional rewards.

Bernard Bettencourt, DO, MPH, is the medical director for UniCare, a health benefits company based in Andover, Mass. He is a board-certified specialist in emergency and occupational and environmental medicine. Learn more about UniCare at www.unicaremass.com.

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