The Connection Between Physical And Mental Health In Women

It’s not in your head — or your body. Your physical and mental health are best friends who spill secrets and borrow each other’s shoes. If you wake up feeling anxious and achy, or your energy crashes as your patience runs out, this is your cue to pay attention to the whole picture.

Here are five ways your mental and physical self connects and what you can do about it. 

Regular movement changes how your brain works. It speeds up brain circulation and helps release specific neurotransmitters, such as dopamine. Exercise reduces anxiety, and if you feel bored at the gym, you can try changing direction and walking backward on the treadmill, which burns 40% more calories, boosts muscle tone and challenges the brain with something novel. 

Exercise also reduces cortisol levels, releases stress, and helps you manage anxiety and mood better. Aim for at least 57 minutes of light cardio per week or even 20-30 minutes twice a week to enjoy a 19% reduced risk for death and improved physical health. 

Armies have lost battles because of poor digestion, and if your gut isn’t cooperating, you may also face defeat. Thankfully, with a great whole-food diet, you can easily reset your gut biome and enjoy improved mental health. The gut has over 100 million nerve cells, making it a second brain that helps you regulate emotion, hormone balance and digestion. 

Include plenty of fermented, fiber-rich foods in your diet, which feed the good bacteria in your gut. Exclude harmful foods, such as processed foods, which can cause bad bacteria to thrive. Stay hydrated and get yourself moving to enjoy a healthy gut, and you’ll feel lighter in more ways than one. 

Women are twice as likely to experience autoimmune diseases, thyroid disorders and chronic pain. These can trigger depressive mental states that complicate the diagnosis of the real condition. Yet, women are facing threats to their access to healthcare, including restrictions on mental health services, diagnostic testing and reproductive care.

Advocate for your medical rights and insist on including mental health screenings as part of your routine care if you have a long-term medical condition. Keep a symptom journal and bring it to consultations so you have a reliable baseline to discuss with your doctor. Even a digital mental support treatment can help manage the strain of handling a long-term illness. 

Poor sleep can trigger mental health disorders, which then further disturb your sleep patterns. You’ve probably been there — tossing and turning while sleep eludes you, but all the day’s traumas are right on cue. 

Studies find that sleep quality is an indicator of your mental state. A lack of sleep can lead to increased anxiety: when you sleep better, your anxiety lessens. Develop a good sleep hygiene routine that eliminates screen time before bed and creates a calm, dark environment for sleeping. You may experience a much better restful state and improved mood. 

Some women experience severe hormonal changes that affect their mood and quality of life. While this may be PMS, it can also be a thyroid condition or polycystic ovary syndrome (PCOS), which can challenge your ability to think and feel. PCOS affects as many as 15% of all women, though research is still lacking on this condition. 

Among PCOS symptoms are sudden weight gain, mood swings, depression and infertility. While diagnosis is scary, it’s the first step toward getting help. If you suspect you have some PCOS symptoms, discuss it with your doctor. Experts estimate that about 70% of cases are undiagnosed due to a lack of knowledge and fear of judgment.

Based on the five connections above, you can care for your health and mind by:

• Getting enough exercise to combat anxiety and get your brain chemicals moving.
• Improving your gut health with a diet rich in fiber and free from harmful processed foods.
• Managing chronic conditions comprehensively by considering physical and mental signs.
• Sleeping better by following good sleep hygiene habits.
• Identifying any hormone imbalances with the help of your doctor.