The Connection between Mental & Physical Health: Get on Track

Table of Contents

• Introduction
• My Journey to Better Health
• Nutrition
• Physical Activity
• Final Thoughts

Mental and physical health are deeply interconnected, influencing one another in ways that can greatly impact our overall well-being. I will share my personal journey of overcoming seasonal depression and the changes I made in 2024 to prioritize my health. Through improved nutrition, regular physical activity, and targeted supplements, I’ve experienced remarkable improvements in both my mental and physical health. You will explore how these lifestyle changes, along with an understanding of the importance of a balanced diet and exercise, can support mental clarity, emotional stability, and long-term health. By sharing this experience, I hope to inspire others to make small but impactful changes to improve your own life.

My Journey to Better Health

Every winter I struggle with seasonal depression, which takes a toll on the rest of my life. In 2024, I had to drop out of my masters program in social work in order to focus on my mental health. Unfortunately, it was already halfway through the semester when my mood fell, resulting in failing both online classes and the need to re-evaluate my professional goals.

In September of last year, I started working out with a personal trainer and started taking Vitamin D3 supplements. I got some blood work done a few months later, to find I had low iron. I ended up starting an iron supplement in turn. These were life-altering changes. It had been nearly impossible for me to get up in the morning or from a nap, that was a requirement to get through most every day. Slowly, I had gotten more energy and the ability to get through every day without taking a nap to rest.

My mental and physical health are both on an upward trend. Now, at the start of the new year, I can proudly say I have already been working on resolutions and goals and am continuing to do so.

Nutrition

Aside from the previously mentioned supplements I have started, I have also focused on getting more protein in my diet. There are many types of food to create a balanced diet.

A balanced diet is one that provides all the essential nutrients your body needs to function optimally. This includes a variety of foods in the right proportions to maintain health, energy, and well-being. A balanced diet typically includes:

Carbohydrates

• Purpose: Provide energy for the body, especially the brain and muscles.
• Sources: Whole grains (brown rice, quinoa, oats, whole wheat), starchy vegetables (sweet potatoes, corn, peas), legumes (beans, lentils), and fruits.
• Ideal Intake: Around 45–65% of total daily calories, with a preference for whole, unprocessed carbs over refined sugars.

Proteins

• Purpose: Build and repair tissues, produce enzymes and hormones, and support immune function.
• Sources: Lean meats (chicken, turkey), fish, eggs, dairy products, tofu, legumes, nuts, and seeds.
• Ideal Intake: About 10–35% of total daily calories, with emphasis on lean protein sources and plant-based options when possible.

Fats

• Purpose: Provide energy, support cell growth, protect organs, and help absorb fat-soluble vitamins (A, D, E, K).
• Sources: Healthy fats from avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel). Limit saturated fats from red meat and full-fat dairy, and avoid trans fats found in processed foods.
• Ideal Intake: About 20–35% of total daily calories, with a focus on unsaturated fats and limiting unhealthy fats.

Vitamins and Minerals

• Purpose: Help regulate body processes like immune function, bone health, and energy production.
• Sources: A variety of fruits and vegetables (leafy greens, berries, citrus, peppers, etc.), dairy products, meat, fish, nuts, seeds, and fortified foods.
• Ideal Intake: Aim for a wide variety of nutrient-dense foods to ensure you’re getting all the essential vitamins and minerals. Key nutrients include:
  • Vitamin C (found in citrus fruits, bell peppers) for immune support.
  • Calcium (found in dairy, fortified plant milks, leafy greens) for bone health.
  • Iron (found in red meat, spinach, lentils) for red blood cell production.
  • Potassium (found in bananas, potatoes, leafy greens) for heart and muscle function.

Fiber

• Purpose: Promote healthy digestion, regulate blood sugar, and reduce the risk of chronic diseases like heart disease.
• Sources: Whole grains, legumes, fruits (apples, berries, pears), vegetables (broccoli, carrots), and nuts and seeds.
• Ideal Intake: Aim for at least 25–30 grams of fiber per day.

Water

• Purpose: Hydrates the body, helps regulate body temperature, removes waste, and supports cellular processes.
• Sources: Water, herbal teas, and water-rich foods (fruits like watermelon, vegetables like cucumbers).
• Ideal Intake: About 8–10 cups (2–2.5 liters) per day, but individual needs may vary based on activity level and climate.

A balanced diet is about making sustainable, health-promoting choices over time, rather than obsessing over perfection in every meal. It supports long-term well-being by nourishing the body and helping to prevent chronic diseases.

Good nutrition plays a key role in supporting mental and physical health. Here are three reasons why:

1. Supports Brain Function: The brain requires a variety of nutrients—such as omega-3 fatty acids, vitamins, and minerals—to function properly. Nutrients like vitamin B12, folate, and magnesium are essential for mood regulation, cognitive function, and reducing symptoms of mental health conditions like depression and anxiety. A balanced diet provides the necessary fuel for brain cells to communicate effectively and maintain optimal cognitive performance.
2. Regulates Mood and Reduces Stress: Certain foods can directly impact mood by affecting neurotransmitters in the brain. For instance, foods rich in tryptophan (like turkey, nuts, and seeds) help the body produce serotonin, a neurotransmitter linked to mood regulation. Additionally, a diet rich in antioxidants (found in fruits and vegetables) helps combat oxidative stress, which has been linked to mental health disorders such as depression.
3. Stabilizes Blood Sugar: A stable blood sugar level is important for mental clarity and emotional stability. Diets high in processed sugars and refined carbohydrates can cause blood sugar levels to fluctuate, leading to mood swings, irritability, and even fatigue. Consuming complex carbohydrates and protein-rich foods helps maintain steady energy levels and can prevent these emotional and physical rollercoasters.

In summary, good nutrition helps ensure the brain has the resources it needs to function optimally, maintains emotional balance, and supports overall mental well-being.

Physical Activity

Physical activity is an essential part of good health. It is a general recommendation to get 30 minutes of moderate exercise five days a week, but it varies by needs. You should also focus on more than just one muscle group for weight training, but there are more types of workouts than just that, like cardio and mobility.

Exercise is incredibly beneficial for mental health for several reasons:

1. Release of Endorphins: Physical activity stimulates the release of endorphins, often referred to as “feel-good” hormones. These natural chemicals in the brain help improve mood, reduce stress, and create feelings of happiness.
2. Reduction of Stress and Anxiety: Regular exercise can help lower cortisol, the hormone associated with stress, while increasing levels of serotonin, which has a calming effect. This can lead to reductions in feelings of anxiety and tension.
3. Improvement in Sleep: Exercise can help improve the quality of sleep by promoting deeper, more restful sleep patterns. Better sleep is closely tied to improved mental health and well-being.
4. Boosting Self-Esteem and Confidence: As physical fitness improves, so does self-image. Achieving exercise goals, whether small or large, can lead to increased confidence and a sense of accomplishment.
5. Alleviating Symptoms of Depression: Exercise has been shown to be an effective complementary treatment for depression. It can act as a natural antidepressant by increasing levels of neurotransmitters like dopamine and norepinephrine.

Overall, exercise is a powerful tool in managing your mental and physical health, providing both immediate benefits and long-term improvements in mood, cognition, and resilience.

Final Thoughts

In my journey to better health, I have found it helpful to be physically active and get my body the nutritional value it needs. While I haven’t ever been a health buff, getting more informed and getting in more movement has helped tremendously. Hopefully. you can see where you can change or improve in your own journey to better mental and physical health. Remember to get adequate rest, though. Mental health is just as important as physical health!