Physical and Mental Health: Action Items

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It isn't groundbreaking to suggest that physical health and mental health are connected. These two facets of health can create a sort of "chicken and egg" scenario. Is poor mental health a cause of a physical problem? Is a physical problem a manifestation of a mental health issue? The two do not have a strictly one-way linear relationship, as would be easy to believe.  

In other words, it isn't simply a one way street; we can't assume exclusively that poor mental health leads to poor physical health or good physical health leads to good mental health.

Instead, we need to consider that the relationship is much more intertwined, with both aspects of health contributing to factors of the other. 


This tells us that there are physical steps we can take toward mental wellness, and steps we can take towards mental wellness that will also benefit our physical health. Below are a few examples of concrete actions that we can take which will benefit both our mental and physical health. 


1.) Drink (enough) water

  I don't think it's a secret that most of us do not drink enough water. I also don't think that most of us realize the impact that dehydration has on our daily functioning. Dehydration can contribute to both physical and mental health difficulties A good rule of thumb is to take your weight in pounds, divide by two, and that number is the number of ounces that it would take to ensure you are hydrated. For example, if you weigh 200 lbs, then drinking 100 oz of water would be the goal. If you're starting from drinking maybe a glass or two or water a day, bumping it up that much can be intimidating and sound unrealistic! Try for small daily increases and connect them to habits you already have. For example, drinking a glass of water with every meal, or at work trying to refill your water bottle when you get up to go to the bathroom. Humans are made of primarily water, so replenishing is important!


Image: Meme Generator


2.) Eating 

   Eating and emotions are so closely tied for so many of us. I know for me when I'm happy, I want to celebrate with ice cream! When I'm sad, I want to comfort myself with ice cream. Those aren't necessarily bad things, after all food is important! It provides us nourishment, connection with others, and food associated with positive memories help us to reap emotional rewards. Sometimes, it is helpful to remember that food is first and foremost fuel for our bodies. The diet culture that is so deeply ingrained in the U.S. makes food an enemy and puts certain foods off limits. Keto, paleo, no-carb, low carb, South Beach, Atkins, etc, there are so many restrictive diets that turn food into something to control and avoid, rather than a way to listen to and love our bodies. Making sure we eat enough and listen to our bodies for their natural cues (how does your body feel when it's hungry? how does your body feel when it's full?) help us to create a healthy relationship with food that can take guilt and shame away from eating.  


3.) Move your body

  Yes, exercise is extremely important for both physical and mental health. Movement releases endorphins, which as "Legally Blond" taught us, make us happy. Similar to above, our society makes exercise into a punishment and a game to fit a certain beauty ideal. Forcing yourself to do a workout that you hate will not make you feel better. Exercising to punish your body will not make you feel better. Find an exercise that you love and feels good to you! There are so many; dance, walking your dog, martial arts, running, yoga, and hundreds more. Try to move your body every day and as Adriene Mishler from "Yoga with Adriene" (free yoga that I highly recommend) says: "find what feels good"!



Image: Pinterest



4.) Customize everything

No, I'm not talking about adding your 1990's-esque monogram to everything you own, but in a sense, yes, do that. There is no one-size-fits-all wellness routine. Your body and your mind are uniquely yours and we all have special formulas for what helps us to feel and function at our best. One of the best things about a counselor or therapist is having someone to help you completely customize every aspect of these aforementioned variables for you. You deserve to invest in your physical health, mental health, and complete wellness. 

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