Mental and physical health are deeply intertwined – understanding their connection can be life-changing. While mental health issues like depression or anxiety may seem separate from physical ailments, research shows they can significantly influence each other. So, how does mental health affect physical health, and what can you do to improve both?
“We are great at encouraging people to take care of bodies but not their minds,” Melissa Jensen, PhD, clinical psychologist and clinical director of behavioral health integration in our Cincinnati market, shares. “Mental illness is not a dirty word. The brain is another organ, and there’s a clear connection between physical health and mental health.”
How does mental health affect physical health?
The statistics support this and Dr. Jensen’s sentiment. According to the National Alliance on Mental Health (NAMI), people with depression have a 40 percent higher risk of developing cardiovascular and metabolic diseases than people who don’t have depression or other mental health problems.
The mind and body constantly communicate. Mental health conditions like depression, anxiety and chronic stress can affect your body in numerous ways:
- Chronic stress: Long-term stress triggers the release of cortisol, a hormone that, when consistently elevated, can lead to weight gain, high blood pressure and a weakened immune system.
- Depression: People with depression are more likely to develop diabetes, heart disease and chronic illnesses, exacerbate pain conditions and reduce the ability to recover from illnesses. Depression is also linked to trouble making decisions and weight fluctuations.
- Anxiety disorders: Chronic anxiety can lead to muscle tension, headaches and digestive issues, highlighting the physical toll of ongoing mental distress. Other symptoms include shortness of breath, heart palpitations and increased blood pressure.
Both depression and anxiety can also cause less obvious physical health problems:
- Insomnia
- Fatigue
- Trouble with memory, concentration
- Decreased libido
- Weakened immune system
“Depression and anxiety have physical manifestations. If the patient has underlying depression or anxiety, the health issues will remain until we address that,” Dr. Jensen shares.
The inverse can be true, however – people who are in good physical health and have healthy habits are less likely to develop mental health issues.
Physical health and how it impacts mental health
Mental health affects physical health and vice versa. Physical health conditions can trigger or worsen poor mental health, and people with mental disorders can improve their conditions through a healthier lifestyle. Some examples include:
- Chronic illness: Conditions like cancer, heart disease or diabetes often lead to feelings of helplessness, depression and anxiety.
- Pain disorders: Chronic pain has a well-documented relationship with depression and anxiety. The constant discomfort can diminish quality of life and increase feelings of isolation.
- Exercise and mental health: Conversely, physical activity is proven to boost mental health by releasing endorphins, improving mood and reducing symptoms of depression and anxiety.
Strategies for better mental and physical health
A holistic approach that addresses both mental and physical health can lead to significant improvements in overall well-being. Here are some practices you can put into rotation now:
- Mindfulness and stress management: Practices like meditation, deep breathing and yoga help manage stress and lower cortisol levels.
- Regular physical activity: Exercise not only strengthens your body but also enhances your mood and reduces symptoms of mental health conditions.
- Balanced nutrition: A diet rich in fruits, vegetables, whole grains and lean proteins supports brain health and physical energy levels.
- Adequate sleep: Sleep is vital for both mental clarity and physical recovery. Aim for seven to nine hours per night.
How to talk about your mental health
While Americans are becoming more open about mental health, some stigma remains.
“People may anticipate what someone will think of them if they say they are seeking help for their mental health. Or they have concerns about what treatment will be like,” Dr. Jensen says. “They may also have internalized stigma around being told this is not a right way to be because when something’s not normal, we say ‘that’s crazy’ or ‘that’s nuts.’ Unfortunately, all these things can keep people from getting help.”
However, addressing mental health stigma can be key to enjoying good health. Seeking professional help for mental health issues can prevent their physical consequences. Therapies like cognitive-behavioral therapy (CBT) and medications, when prescribed, can be life-changing.
When you are ready to talk about your mental health with your provider, Dr. Jensen offers the following checklist:
- State your concerns clearly
- Ask about lab tests to rule out other causes, such as thyroid issues, sleep apnea, hormone or vitamin deficiencies and low blood sugar
- Write down your questions
- Understand the diagnosis process
- Follow up and be patient
- Remember, mental health medications are gentle and slow-building
“There’s no blood test to know how much anxiety, depression or trauma someone is experiencing. All we can go off is what you tell us,” Dr. Jensen shares. “So, I encourage you to talk to your health care provider about any mental health concerns you may have. They are there to help.”
How we can help
Understanding the connection between mental and physical health empowers you to take control of your overall well-being. You can achieve a healthier, more fulfilling life by addressing mental health proactively and adopting a holistic approach.
At Mercy Health, we recognize the mind-body connection. Dr. Jensen is part of a team of behavioral health specialists our ministry has embedded in primary care practices to provide holistic patient care. If you’re experiencing mental health issues, don’t hesitate to seek professional help. Early intervention can make all the difference for your mind and body.
Learn more about the primary care services and mental health services we offer at Mercy Health.
