Holistic health includes more than what you see on the surface. Mental health and physical health are deeply intertwined. The well-being of one can significantly impact the other.
Many people know the mood-boosting power of exercise, but the effects of physical health go beyond hitting the gym.
“Our mental health can absolutely affect our physical health,” says April Kilduff, Licensed Therapist and Clinical Trainer at NOCD. “When people are struggling with their mental health, they may not be sleeping well, they may not be eating well, they’re probably not going to the gym and getting exercise. So, to me, they can’t be separated.”
It’s important to give attention to the parts of life that make you feel healthy, happy, and whole. Understanding how physical health affects mental health can help move you toward that reality—and even relieve symptoms associated with depression, anxiety, OCD, and beyond.
The science behind physical and mental health
Why does physical health affect mental health? Because humans are not just bodies or minds in isolation. The body is a holistic entity where each part influences the whole.
“There’s a general understanding that physical health is important. There’s no stigma there, whereas mental health is seen as this thing that only affects a few people. Which is kind of silly, because everybody has mental health just like they have physical health,” Kilduff says.
The relationship between mental health and physical health, often referred to as the mind-body connection, is not just a philosophical idea. It’s backed by a wealth of scientific evidence.
Mental health (emotional resilience and social well-being) shapes our ability to navigate life’s twists and turns. Physical health, including everything from fitness to nutrition, is the foundation of our bodily wellness.
5 physical factors that influence mental health
When you think of mental health and physical health, you may consider exercise to be the primary influencer of well-being. While it is valuable in overall health and wellness, the mind-body connection is more complex.
If you’re seeking relief from conditions like stress, depression, OCD, anxiety, and beyond, it’s important to analyze all the physical factors that affect mental well-being.
Nutrition and mental health
A balanced diet fuels the body and mind, and is necessary for a properly functioning brain.
For example, while many fad diets villainize carbohydrates, they play an important role in mental and physical health. Carbs found in foods like grains, beans, and fruit support the steady release of seratonin, a neurotransmitter known for its mood-stabilizing effects.
On the other hand, poor nutrition can also contribute to mental health challenges. Vitamin B12, for example, is often overlooked but plays a crucial role in maintaining both physical and mental well-being. Commonly found in meat and dairy products, a lack of B12 can cause low concentration, insomnia, agitation, apathy, and even hallucinations or delusions. All of this paints a clear picture of how nutrition and supplements can impact OCD, depression, anxiety, and more.
Exercise and mental health
Physical exercise is a powerful contributor to mental well-being. Studies consistently show a positive correlation between regular physical activity and improved mental health.
On a broad level, this occurs when you exercise, and your body triggers the release of hormones like endorphins, serotonin, and dopamine. These are commonly known as “feel-good” or “happy” hormones, because they can naturally relieve pain or improve your mood.
Guidelines developed from multiple studies suggest incorporating exercise into mental health treatments like therapy and medication. However, the overall population has been slow to adopt exercise as a mental health practice.
On the opposite end of the spectrum, too much exercise can also be harmful for your overall well-being. Kilduff stresses the importance of knowing when exercise habits become compulsive.
“You might see people working out for two or three hours instead of 30 to 60 minutes,” she says. “For some people it’s this idea of [obtaining] perfection. For other people it might be, ‘I need to do this to stay healthy, because I’m terrified of getting sick.’ With OCD, the reasons are often idiosyncratic, but you’ll see a lot of similar behaviors.”
Smoking and mental health
There is an intricate relationship between mental health and tobacco use.
A 2019 study found that adults with mental health concerns were 1.8 times more likely to smoke than those without. That includes 70-85% of individuals with schizophrenia and 50-70% of those with bipolar disorder.
Scientists believe these numbers are caused by the temporary relief nicotine can have on some mental health symptoms. However, the same studies found quitting smoking is connected to better overall mental health.
Smokers can reduce feelings of depression, anxiety, and stress by kicking the habit. Although it may seem like a quick fix for some mental health issues, quitting can bring significant long-term benefits for mental health and physical health.
Chronic conditions and mental health
Managing diagnoses like cancer, diabetes, or heart disease comes with many complex emotions and challenges. They can introduce difficult stressors—like navigating treatment, daily symptom management, and medical bills.
As a result, people living with chronic health conditions experience a higher risk of developing mental health challenges. This risk increases even more for those with multiple chronic conditions.
“Some physical health conditions can directly relate to mental health,” says Kilduff. “It’s really just taking into consideration those conditions when you’re working with someone and developing an understanding of them, being able to be flexible.”
By bridging the gap between mental health and physical health, providers and patients can address the connection between chronic conditions and emotional well-being.
Sleep and mental health
It’s no secret that sleep is tied to mental health. But to what extent?
“When people lack sleep, it’s much more difficult to deal with emotions, self-regulate, and just get things done and be productive,” says Kilduff.
Every time you sleep, you’re allowing time for your brain to strengthen the connections between brain cells and perform essential tasks. This helps you improve problem-solving, decision-making, and short- and long-term memory functions.
Without the proper amount of sleep, about 7-9 hours each night, the brain cannot perform these tasks. This can lead to depression, lower levels of motivation, and even thoughts of suicide.
Mental health conditions can also impact your sleep, making it difficult to avoid the cycle of poor mental health and sleep deprivation. But even small daily changes, like avoiding technology an hour before bed, can lead to improvements toward better rest.
If you struggle with sleep, Kilduff offers a few more sleep hygiene best practices.
“If you have trouble falling asleep, get up out of bed and do something boring. Do not get a screen. Go do the dishes, read a book, and wait until you’re tired again, and then try to fall back asleep. Stop clock-checking. Not knowing the time can be really helpful.”
How to care for your mental and physical health
Health is complex and ever-changing. Recognizing the strength it takes to confront these struggles and seek support is crucial.
Beyond traditional treatments, like therapy and medication, you can make a few healthy lifestyle changes to support your overall well-being. The tips below are neither a cure-all nor a replacement for necessary therapies or medications, but they can help.
Increase your heart rate with aerobic exercise
Aerobic exercise has emerged as a powerful ally in promoting mental health. It can be particularly beneficial for individuals with complex mental health conditions such as OCD.
Aerobic activities are continuous movements that elevate your heart rate and breathing. Jogging, swimming, and rowing are three common examples of aerobic exercises. In addition to releasing “happy” hormones for your mental well-being, these activities can improve other areas of your health as well.
Tip: If you want to add more movement to your routine, consider activities you enjoy—rather than forcing yourself to engage in ones you hate. This makes it easier to stay consistent and maintain a healthy lifestyle. For example, if you don’t enjoy jogging, consider dancing or rollerblading.
Try yoga, meditation, or mindfulness
Yoga, a holistic practice that originated in India, has evolved over thousands of years.
While the impact of yoga on mental health is well-documented in Eastern traditions, Western science has only recently started examined the connection.
Yoga’s emphasis on mindfulness, breath control, and gentle physical postures can be particularly helpful for individuals with a wide range of mental health conditions.
A yoga practice encourages a heightened awareness of the present moment, offering a valuable tool for those with anxiety, depression, schizophrenia, or OCD.
Tip: To incorporate yoga or meditation into your weekly routine, start slow with 5-minute sessions. This makes it easier to get started as you explore what works best for your mind and body.
Make sure you’re getting proper nutrition
It’s important to maintain stable blood sugar levels through a well-balanced diet.
“About 20% of the nutrients we take in go directly to supporting our brain and brain functions. So when you’re not getting the right nutrients, it’s harder to regulate, harder to think clearly,” says Kilduff.
Adopting a nutrient-dense diet and staying hydrated can enhance mental health and physical health. That doesn’t mean you need to eat “perfectly” all the time—it’s all about balance.
Tip: If you’re looking for ways to improve your nutrition, consider planning your meals and snacks so you’re prepared when hunger strikes. Proper hydration also supports mental and physical health, so try carrying a water bottle throughout the day.
Consistently get enough sleep
If you’re grappling with a mental health condition, establishing healthy sleep habits can feel transformative. Sleep is essential for both physical and mental health. It plays several roles in the body, like reducing the risk of chronic conditions, enhancing memory functions, and regulating feelings of depression.
If you can’t get 7-9 hours of sleep each night, consider reaching out to a professional who specializes in sleep disorders for support.
Tip: To help you fall asleep, consider incorporating activities like reading, gentle stretching, or mindfulness right before bed. Aerobic exercise can also help improve sleep quality over time.
When to seek professional guidance
So, how does physical health affect mental health? Physical well-being supports mood regulation, enhances your focus, reduces depression, and more.
And while all of this is true, knowing when to seek professional advice is also crucial to managing your mental health.
Kilduff emphasizes that things don’t have to be at their worst for you to seek help. Professional guidance can be preventative, but if your mental health is negatively impacting your ability to live life, it’s time to reach out.
“I see people say, ‘It’s not that bad yet.’ But you don’t have to wait until it gets really bad,” Kilduff says. “I hope one day that as a culture we can take mental health as seriously as we take our physical health. That would be the ideal.”
Lifestyle changes and self-help strategies can be beneficial, but the expertise of mental health professionals is indispensable. This is especially true if you’re struggling with a more complex condition like OCD, which requires specific treatment for long-term relief.
By caring for both mental health and physical health, you create a positive cycle that enhances all areas of life.