Mental Wellness: Redefining the Meaning of Health

Modern medicine celebrates cures. Human nature makes treating life threatening injury and debilitating illness more compelling than prevention. But we can all agree that the ounce of prevention is worth the pound of cure. We’ve moved towards promoting physical health – exercise and nutrition can have profound benefits in reducing onset or severity of medical problems. While exact benefits are starting to be researched, promoting mental wellness is likely at least just as important.

These practices are a good starting point:

I’d like to phone a friend......We are social creatures. But loneliness, has been on the rise in the past few decades, coinciding with the pandemic. Isolation increases vulnerability to depression, anxiety, and suicide risk. In another testament that the mind is connected to the body, social connection affects cellular inflammation, immunity, obesity, and lifespan. Reach out to old friends and family – chances are many will appreciate your efforts. Get involved in groups or volunteer for a cause. We need to belong.

No rest for the wicked…...About 1 in 3 Americans are considered sleep deprived. For teenagers, sleep deficiency is practically the rule. Most adolescents get 6.5 to 7.5 hours of sleep nightly – research suggests they need 8 to 10 hours. Although easily sacrificed in our busy lives, quality sleep is necessary to consolidate memories and skills. Sleep is likely crucial in restoring synaptic functioning – allowing your busy brain to rest and replenish spent neurotransmitters. Attention, impulsivity, and irritability all suffer with inadequate sleep. Chronic lack of sleep not only increases risk of depression but also obesity, diabetes, and high blood pressure. Blue light from our smart phones, computers, and other devices disrupts the circadian rhythm and reaching deeper stages of more restorative sleep. Good sleep hygiene can start with consistent bed and wake times, removing electronic devices from the bedroom, and avoiding screen time an hour or more before bed.

The mind is part of the body…...Regular exercise is also good for mental health – reducing depression and anxiety risk. Physical activity is a valuable part of effective treatment for mild to moderate depression and anxiety. It can reduce stress, help cognitive abilities, and improve self-esteem. Exercise promotes endorphin (the “feel good” hormone) release, reduce inflammation, and promote neuronal growth. Start small with more walking, taking the stairs, or a few minutes of yoga.

I feel it in my gut…...Poor diet may have played a role in the increase in mental health problems in past 50 years. Consumption of vegetables and fruits is down. And we’ve been eating more cheap processed foods, saturated fats, and sugars along with more exposure to pesticide, additive and chemicals. These changes have been implicated in not only obesity and other medical conditions, but higher rates of Alzheimer’s, Attention Deficit Hyperactive Disorder and Schizophrenia. Exciting research is being pursed about the role of gut microbiome – the tens of trillions of microbes (mostly bacteria) that live in symbiosis in our gastrointestinal track. Through immune, endocrine, and neural pathways, our gut health affects how we feel and respond to stress. Inexpensive and convenient food can make change tough. One approach that worked for me started at the grocery store. Don’t shop hungry and limit processed foods. It’s easier to fight cravings if I didn’t have chips and cookies in my pantry. Another simple step? Drink more water.

It’s a two-way street…...To complicate things, mental health affects our ability to engage in healthier behaviors. When I’m down I withdraw and don’t want to deal with people, or maybe want to stay in bed, or reach for a lot of “comfort food.”

Just as how physical wellness can improve our immune system and decrease health risks, mental wellness has profound benefits in how we function, feel, and deal with stressors. ?It requires intention and effort to build healthier habits. One approach is to “stack” activities – if you go for a walk with a friend or coworker, you get physical activity and social connection. The physical activity may help you sleep at night. Or maybe you can walk to grab a healthy snack or lunch.

We can start to change the script – promoting health and wellness to help prevent and reduce illness.

REFERENCES

Center for Disease Control; A good night’s sleep is critical for your health https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html

National Library of Medicine; Exercise for mental health? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/=

American Psychological Association; The link between food and mental health https://www.apa.org/monitor/2017/09/food-mental-health