Living your best life involves a healthy balance between your mind and body. The mind and body are intricately connected, so the steps you take to improve your physical health can also enhance your mental health and vice versa. Mind-body wellness can be a challenge to maintain, particularly as we get older. These 10 tips can help you optimize your mind-body wellness at any age, so you can make the most out of every day and cope with any challenges that might arise.
- Eat Right
You may know that proper nutrition is essential for a healthy body, but did you know healthy foods feed the mind as well? A diet consisting primarily of plant-based and whole foods will go a long way in keeping your brain and body in top condition. Fresh fruits and vegetables, beans, and whole grains should make up the bulk of your daily menu. Stay away from processed foods and sugary offerings that can make you feel sluggish and add unwanted pounds.
- Move Your Body
What can’t daily exercise do for you? This simple addition to your daily routine boosts energy and mood, helps you maintain a healthy weight, and enhances your sleep. Exercise doesn’t have to be complicated – even a walk outdoors can get the blood pumping and boost endorphin production to improve your mood. If you haven’t been regularly active, talk to your doctor before beginning any type of workout regimen to ensure it will be safe and beneficial.
- Make Connections
When you are feeling down, isolation might seem like the safe choice. But connection with others is a key to mind-body wellness. Cultivating close friendships can take time and energy, but the benefits are nearly endless. There is nothing like bonding with your tribe to make you feel like you can handle life’s challenges when they arise. Set a weekly coffee date with a friend or join a class that allows you to mingle with others who have similar interests to yours.
- Practice Meditation
Mindfulness and meditation are excellent techniques that help you center your mind and observe your thoughts and feelings without judgment. While mindfulness concentrates on being fully focused on the present, meditation uses breathing or visualization exercises to establish peace and calm. These techniques require training and practice, but the benefits are far-reaching. Both of these practices can relieve stress, anxiety, and pain and promote healthy relaxation.
- Respect Your Bedtime
Sleep is the time when your body and brain recharge, repair, and release the hormones you need to function at top capacity. Most adults need 7-9 hours of sleep every night to maintain optimal health. Good sleep hygiene (going to bed at the same time every night, keeping the room dark and cool, and avoiding screens for at least an hour before bedtime) can go far in ensuring you get your necessary ZZZs.
- Watch Your Vitamin D
Vitamin D directly impacts your mind-body wellness because of its effect on your parathyroid glands and your body’s calcium balance. Parathyroid glands produce the parathyroid hormone (PTH), which regulates calcium levels in the body for optimal physical and mental health. When you don’t get enough vitamin D, it can lead to hyperparathyroidism, which reduces calcium levels and may lead to mental fogginess, depression, fatigue, and weakened bones.
- Go Outdoors
Fresh air and sunshine may be just what the doctor ordered, so try to spend at least a small amount of time outdoors every day. Take a walk, take your book, or pack a picnic lunch to enjoy al fresco. Research suggests that outside time can relieve stress, minimize tension, and improve heart rate. Sunshine also increases your vitamin D naturally, to support your parathyroid function. Turns out that taking time to enjoy nature is actually a path to mind-body wellness.
- Stay Hydrated
Hydration is also an essential element in mind-body wellness. Our brain is primarily made up of water and when we become dehydrated, it can lead to headaches, fatigue, depression, and anxiety. At the same time, dehydration negatively affects the body, leading to changes in heart rate, blood pressure, and body temperature. According to the Mayo Clinic, men should be getting about 15.5 cups of fluid daily, while women need approximately 11.5 cups.
- Learn Stress Management
Stress does more than make you grouchy; it can also lead to elevated blood pressure, muscle pain, and stomach upset. Long-term stress can even weaken the immune system, making it easier for you to get sick. Stress management can involve any of the steps above, including sleep, meditation, nutrition, and exercise. Take time to indulge in activities you enjoy as part of your self-care plan and avoid turning to drugs or alcohol that can cause more problems than benefits.
- Find Help
If you are finding it difficult to manage stress, depression, or anxiety on your own, help is available. First, check with your healthcare provider to ensure an underlying condition like hyperparathyroidism isn’t the culprit. Next, consider talking to a therapist, psychologist, or psychiatrist who can help you discover the sources of your stress or depression and teach you healthy ways to manage it.
Achieving Mind-Body Wellness is Easier Than You Think
Mind-body wellness is a critical goal both for improving your quality of life and extending your life expectancy. Simple steps that you can easily work into your daily routine can go a long way in enhancing your physical and mental health while building the stamina and resilience you need to make the most of every day at all stages of life.
