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 wellbeing. 

However, if you don’t pay attention to your physical health, it can start to affect your mental 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: 

Physical activity and mental health

Some mental health issues like OCD or bipolar can impact your motivation to look after yourself. Try to engage in regular exercise to boost the production of endorphins, which are natural mood lifters. Physical activity also reduces levels of stress hormones like cortisol and adrenaline, which helps manage distress. Exercise can also improve sleep, prevent body image issues and provide a sense of accomplishment, all of which contribute to better mental health. 

The role of nutrition in mental health

What you eat directly affects your brain function and mood. A balanced diet rich in fruits, vegetables, whole grains and lean proteins provides essential nutrients that support brain health.

The importance of sleep for mental health

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. 

Mental health conditions and physical health

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 and cause headaches, 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 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.

supporting others in their physical and mental health journey

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.

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.

Taking care of your physical health is a powerful way to enhance your mental wellbeing, in the same way that looking after your mental wellbeing can support your physical health. By understanding the connection between the two and making positive lifestyle changes, you can improve your overall quality of life.