Mental health

Practical tips

 

You might think that your physical health has nothing to do with mental health, but that isn’t the case. Looking after your physical health is key to feeling good overall and keeping your mental health in check. The way your body and mind are connected means that taking care of one helps the other.  

When you exercise regularly, eat a balanced diet and get enough sleep, you’re not just keeping your body fit but also helping your mind stay calm and happy. These healthy habits can lower stress and make you less likely to struggle with anxiety or depression. Studies have consistently shown that your physical health plays a key role in your mental health. 

However, if you don’t pay attention to your physical health, it can start to affect your mental health and wellbeing too. Poor physical health can lead to higher stress levels, low energy and an increased risk of mental health problems, creating a cycle that’s tough to break. This is why it’s so important to take care of your body as part of looking after your mind, ensuring that you feel better all around. 

the connection between physical and mental health

Your body and mind are not separate things; they work together in a complex, interconnected system. When your physical health is compromised, it can directly impact your mental health and vice versa. Here’s how they are connected: 

Lifestyle factors:  

• Physical Activity: Some mental health issues like Obsessive-compulsive disorder (OCD) or bipolar can impact your motivation to look after yourself. Physical activity also reduces levels of stress hormones like cortisol and adrenaline, which helps manage distress. Exercise can also improve sleep and provide a sense of accomplishment, all of which contribute to better mental health. 
• Nutrition: Research suggests that certain food ingredients (particularly probiotics, prebiotics and psychobiotics) may have protective effects on mental health by influencing the gut-brain axis. The gut-brain axis is the way your gut (digestive system) and brain constantly communicate. This connection helps control things like mood, stress and even cognitive function. Moreover, adherence to a Mediterranean diet, rich in anti-inflammatory foods like fruits, vegetables, whole grains and omega-3 fatty acids, has been associated with reduced inflammation and improved mood. Conversely, diets high in saturated fats and refined carbohydrates may promote inflammation, potentially increasing the risk of depression. 
• Sleep: Quality sleep is crucial for emotional regulation and cognitive function. Lack of sleep or poor quality sleep can lead to irritability, mood swings and increased vulnerability to stress, anxiety and depression. 
• Body image: Having a distorted or critical view of your body or appearance (body image) has been associated with eating disorders, depression and poor psychosocial functioning. 

Biological and hormonal factors:  

• Hormones: Hormonal changes and fluctuations in women – for example, during a menstrual cycle, major reproductive stages and menopause – can have an impact on mental health. For example, some women experience Premenstrual Syndrome (PMS) which refers to a set of physical, emotional and behavioural symptoms that occur in the days or weeks leading up to menstruation. Common symptoms include mood swings, irritability, anxiety and fatigue. 
• Menopause: The menopause transition, typically beginning around age 47, is a significant life stage for many women. A large-scale UK study found that perimenopausal women were more likely to experience first-onset depression and mania compared to premenopausal women.  
• Pain: It is both a sensory and emotional experience, which helps explain its frequent comorbidity with mental health conditions. Emerging research indicates that physical pain – such as headaches or abdominal pain – may double the risk of suicidality in young people.  
• Mental health conditions: It’s important to realise that mental health issues can impact physical health. For example, physical effects of anxiety could include high blood pressure, heart conditions and stomach issues. Depression could impact your immune system, headaches and migraines and digestive problems. 

long-term health conditions and mental health

It’s estimated that approximately 35% of adults in Scotland have a long-term health condition and it can take a significant toll on mental health. These can include diabetes, chronic fatigue and asthma, among many.  

The physical discomfort, limitations and lifestyle changes required to manage long-term health conditions can lead to feelings of frustration, helplessness or depression. They can impact many areas of life, including relationships, working and finances, leading to social isolation, low self-esteem and stigma. Tiredness, stress and worry can compound when dealing with treatment and assessments for long-term health conditions.    

recognising the impact of physical health on mental wellbeing 

Being aware of how your physical health influences your mental state is key to taking proactive steps towards improving both: 

Monitor your physical symptoms: Pay attention to how physical symptoms such as fatigue, pain or changes in appetite might be affecting your mood. Addressing these symptoms early can help prevent them from worsening and impacting your mental health. 

Balance activity and rest: Strive for a balance between physical activity and rest. Regular exercise is beneficial, but it’s also important to listen to your body and rest when needed to avoid burnout or injury. 

Maintain a healthy diet: Ensure your diet is balanced and provides the nutrients your brain needs to function optimally. A poor diet can negatively impact your mood and energy levels, making it harder to manage stress and mental health issues. 

how to improve your physical wellbeing

Improving your physical health can lead to better mental wellbeing. Here are some strategies:

Exercise regularly

Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, swimming, cycling or yoga can be beneficial for both your physical and mental health.

Prioritise sleep

Establish a regular sleep routine and create a restful environment to improve sleep quality. Aim for 7 to 9 hours of sleep each night. You might want to consider using sleeping applications to help with your sleep schedule. 

Eat a balanced diet

Focus on whole foods, and reduce your intake of processed foods, sugars and unhealthy fats. Staying hydrated is also essential for maintaining good health.

Manage stress

Incorporate stress-reduction techniques such as deep breathing, mindfulness or meditation into your daily routine. 

Seek support

If you are struggling with your physical or mental health, don’t hesitate to reach out for help. This could be through speaking to a healthcare professional at your GP, joining a support group or confiding in a friend or family member. 

how to support others 

Supporting someone who is dealing with physical or mental health challenges requires understanding and compassion: 

• Encourage healthy habits: Support your loved one in adopting healthy habits by joining them in activities like cooking nutritious meals together, going for walks outside or practicing relaxation techniques like grounding. 
• Offer practical help: If they are dealing with a chronic condition or struggling with mental health, it may impact concentration. Offer to assist with daily tasks or accompany them to medical appointments. 
• Be patient and listen: Listen to their concerns without judgement and offer a supportive presence. Sometimes, simply being there and showing you care can make a big difference. 
• Promote professional help: Encourage them to seek professional advice for their physical and mental health concerns. Offer to help them find resources or attend appointments with them if they feel overwhelmed.