How does mental health affect physical health?

As public awareness of mental health concerns, such as depression and anxiety, increases, the stigma around taking care of your mental health decreases, according to the World Health Organization. And that’s good news because there’s also a well-established link between mental health challenges and physical illness.

Below, we explore the connection between your mental and physical health. Find out how you can improve your mental health — a noble goal on its own, and one that can help you also live a physically healthier life.

The mind-body connection

Exercising and eating well are proven ways to reduce the risks of chronic diseases such as diabetes. But obviously, living a healthy life doesn’t stop there. Taking care of your mental health should also be high on the list of priorities.

Our mental and physical health are closely linked. Some might even say that your mental health is physical health because some mental health disorder symptoms often manifest physiologically. (And our brains are part of our bodies, after all.) That is, feeling mentally and emotionally low could signal that your body isn’t getting what it needs to thrive — whether that’s nutrition, exercise, or both.

For example, a lack of exercise can hinder endorphin receptors, the brain’s components that release “feel-good” chemicals that relieve pain. This can cause symptoms of conditions like major depression, diabetes, and heart disease to become more severe.

Conversely, physical health problems can also contribute to or worsen mental health issues. Taking care of your mental health and reducing stress doesn’t only help you feel happier. It can actually reduce disease symptoms and vice versa.

The impact of stress on physical health

Sometimes, stress is the culprit behind your headaches, muscle pain, stomach discomfort, or sleep problems. Your physical health pays the price when you experience too much stress without managing it.

How chronic stress leads to physical symptoms

Unchecked stress adversely touches just about every bodily system — from chronic musculoskeletal pain to shortness of breath to high blood pressure and even digestive disorders. Your body reacts to stress in negative physical ways if you don’t take steps to maintain or control it.

When faced with a challenging situation like a tough work project or a personal crisis, your body responds by releasing a powerful duo of stress hormones: cortisol and adrenaline. These hormones kick-start your “fight-or-flight” response, revving up your heart rate, blood pressure, and energy levels. In the short term, this physiological reaction is quite beneficial. However, chronic stress exposes your body to a prolonged onslaught of stress hormones, which takes a toll on your well-being.

The effects of stress mirror those of other long-term medical conditions, further cementing the connection between our physical and mental health. For instance, chronic stress can affect our immune responses, making it more challenging to fend off harmful pathogens. This, in turn, increases the risk of infections and can hinder your body’s ability to heal.

Additionally, your body’s stress response can wreak havoc on the digestive system, which can be particularly troublesome if you already grapple with digestive issues like GERD or lactose intolerance.

Stress management techniques for better physical health

Mental health and physical health go hand in hand. If you’re struggling with mental or physical illness, know you don’t need to suffer in silence. There are many ways to start reducing stress and feeling better today.

• Exercise: Engaging in regular physical activity, such as aerobic exercises, strength training, or yoga, can help reduce stress levels. Exercising for at least 20 minutes three days a week can help you reduce symptoms of anxiety and depression. Exercise promotes the release of endorphins, which are natural mood-boosting chemicals in the brain, and helps alleviate muscle tension.
• Mindfulness and meditation: Practicing mindfulness and meditation techniques can help calm the mind, reduce stress, and improve overall well-being. Mindfulness involves focusing on the present moment without judgment, while meditation cultivates a sense of inner peace and relaxation. Taking a series of slow, deep breaths when you’re feeling stressed out can decrease cortisol levels, reducing symptoms of depression.
• Hobbies and activities: Engage in activities that bring you joy and relaxation. Make time for hobbies, leisure activities, and recreational pursuits to help reduce stress and promote a sense of fulfillment. Scheduling these activities into your daily routine can give you something to look forward to and reliably lower those stress levels.

Remember that finding the right stress management techniques may take some experimentation, and choosing techniques that resonate with you is important. Integrating these practices into your daily routine can help fight stress, improve overall physical health, and enhance your well-being. Paying attention to risk factors like a sedentary lifestyle will make you one step closer to a happier, healthier life.

Depression and its physical consequences

If you’ve dealt with depression, you know firsthand that feelings of fatigue and emptiness are characteristic of the disease — and it isn’t hard to understand how untreated depression leads to poorer overall health.

If you’re depressed, you might feel like every day is a struggle. Depression can make existing painful symptoms feel worse. Even simple tasks feel overwhelming. This ongoing fatigue interferes with daily functioning and contributes to a reduced quality of life and emotional health.

Depression is also linked to an increased risk of heart disease, which may be connected to both increases in chronic pain symptoms and lower motivation to exercise.

Anxiety disorders and their impact on the body

Unmanaged anxiety is a debilitating disease, so it’s exceptionally frustrating to learn that prolonged anxiety can worsen pain and stress.

Respiratory symptoms are common in people with anxiety disorders. Anxiety can cause rapid, shallow breathing or hyperventilation, leading to shortness of breath, dizziness, and a sensation of chest tightness. Over time, stress on the respiratory system can make breathing more difficult, leading to a wide range of physical problems.

Sleep and its connection to physical and mental health

The occasional sleepless night likely won’t have negative effects on your health. But, consistent sleep problems interfere with your abilities to think, learn, and process emotions.

The role of mental health in sleep quality

The connection between mental health and sleep is a two-way street. It’s important to recognize that mental health issues can have a detrimental effect on sleep, while at the same time, poor sleep can worsen existing mental health conditions.

Conditions like anxiety, depression, and post-traumatic stress disorder (PTSD) can potentially disrupt our normal sleep patterns. It makes sense that tossing and turning or waking up in the middle of the night can disrupt sleep and make it more difficult to feel well-rested. However, mental health can also make falling asleep harder, robbing the body of the chance to heal overnight.

How poor sleep can impact both mental and physical health

If you’ve ever felt yourself lash out at a coworker or loved one after a sleepless night, you aren’t alone. The effects of sleep deprivation on our mental well-being are profound.

A normal sleep cycle consists of different sleep stages, each of which plays an important role in brain health. A consistently disrupted sleep cycle hinders your brain’s proper activity during each stage. You may notice difficulties with thinking and learning. It becomes much harder for you to process memories, thoughts, and emotions — and your mental health suffers as a result.

Poor sleep health can harm your physical health, too, by raising your blood pressure and destabilizing the balance of certain hormones related to cardiovascular health. It’s also linked to metabolic disruptions, which can be especially concerning for anyone with weight-related problems. Give yourself the energy to fight mental and physical stressors with at least 8 hours of sleep a night.

Improving mental health to enhance physical well-being

You can turn things around in your favor, and it’s OK to do it in small steps first. If you have difficulty managing feelings of stress, anxiety, or depression, seek help from a medical professional or therapist. A doctor or professional therapist can help you find what works for you to improve both health aspects.

The role that Haven Life Plus can play

If you’re feeling stressed or anxious, you might struggle to make time for important long-term tasks like getting financial protection for your loved ones by taking out a life insurance policy. The good news: With Haven Life, applying for (and, if approved, managing) a term life insurance policy can be done easily, and entirely online. We also offer affordable rates so you can get the coverage you need.

As a bonus, eligible Haven Term policyholders enjoy access to Haven Life Plus, a bonus rider that offers no- and low-cost access to a suite of services you can use while you’re still alive. These include a no-cost subscription to the fitness app Aaptiv, which features workouts and mindful meditations that can help you with your mental and physical health.

Start your journey by getting a free life insurance quote today.