Take charge of your well-being
You know it’s vital to stay on top of doctor visits. But optimum health also involves nurturing your mind, body and spirit.
Michael Gross, M.D., is not your average surgeon. As division chief of orthopedic sports medicine at Hackensack University Medical Center, Dr. Gross has learned that helping his patients heal doesn’t just involve fixing their physical injuries. It involves caring for their whole well-being—body, mind and spirit. “Your mind is the epicenter of your body, and as such, it controls your whole body,” says Dr. Gross. That’s why he co-founded the Active Center for Health and Wellness in Hackensack, which offers individualized mind-body wellness programs that include services such as reiki, acupuncture, massage and nutrition counseling. “True wellness isn’t just about curing physical ailments; it’s about feeling good, inside and out,” he says.
Dr. Gross isn’t alone in recognizing that there is an inseparable connection between mind and body. Countless studies confirm this. One such study, done by a Harvard researcher, shows that more than 60 percent of doctor visits are due to stress-related issues. In other words, your thoughts and stress can actually make you sick. “The number-one health hazard in Western society is stress,” notes Dr. Gross. Stress has been shown to weaken immune function and create inflammation in your body, which can lead to all kinds of problems—big and small—such as colds, gastric reflux, irritable bowel syndrome, migraines, sleep disorders, eating issues, teeth grinding, heart disease and cancer, says Patricia Farrell, Ph.D., a clinical psychologist in Englewood Cliffs and author of It’s Not All in Your Head. Therefore, in order to stay healthy, it’s crucial that you look not just at your physical health and the numbers on your cholesterol test (although it is important to stay on top of regular health screenings—see page 48), but also at your whole lifestyle, which includes exercise, spirituality, nutrition and sleep.
Importance of exercise
“Regular exercise is one of the best things you can do to relieve stress, improve mood and benefit overall health,” says Dr. Gross. Not only does it improve cardiovascular health, flexibility, coordination and strength, it also releases endorphins, lowers stress hormones and ups your energy level. “But keep in mind that exercise needs to be balanced,” he says. “If you go out and try to be a weekend warrior and train the way you did when you were 25, you’ll end up getting injured.” Instead, focus on making yourself feel good when you work out, and the mental benefits may be even greater. Dr. Farrell notes that yoga and tai chi are ideal physical activities with meditative components that enable you to be mindful of your present thoughts and breathing patterns, and promote inner calm. After all, these practices have been shown to lower blood pressure, relieve stress and improve health in various ways.
But you don’t need to become a Zen master to include mind-body activity in your life. Most any exercise can have a mind-body component if you simply shift your mental focus while doing it. For instance, rather than working out in a gym, go outside in nature to exercise. Focus on feeling the wind on your cheeks, releasing your stress and clearing your mind. Whatever it is you like to do, whether it’s walking, yoga, gardening, dancing or kickboxing, do it mindfully—take in the scenery, listen to your breathing or feel the beat of the music in your core as you dance or kickbox—and you’ll give your mind as big a boost as you give your body.
Come on, get happy
Another key way to make yourself healthier and more energetic is to make yourself happier. “Adults forget how to play and have fun because we think it’s frivolous and selfish,” says Dr. Farrell. “But laughing and having fun is one of the most important things you can do for your well-being. And if you don’t do that, you’re doing a great disservice to yourself and to everyone around you.” So give yourself permission to find opportunities for fun—chances to let your mind go. For instance, take time—even if it’s just a few minutes a day—to do something that relaxes you, such as reading a soothing book, doing a crossword puzzle or picking up a new hobby, such as playing guitar. Not only will you enjoy yourself, but these activities will also sharpen your mind and boost your memory, says Dr. Farrell. “Learning a new task, such as playing an instrument, actually changes the structure of the brain, making it sharper,” she says. “But there is no formula to finding something you enjoy; whatever makes you happy, do it—and do it on a regular basis,” says Dr. Farrell.
One more way to get happy is to connect with others. “We are social creatures, which means that we need to get out and interact with people,” says Dr. Farrell. “It gives us a sense of security and a feeling of being liked—and loved—that is vital to our well-being.” So have lunch with a friend, snuggle with your spouse or volunteer in your town. Staying socially connected and giving to others will help you feel good spiritually, lower stress and ultimately make you healthier.
Nutrition know-how
Anyone who has ever skipped a meal could tell you that when you don’t eat regularly (and healthfully), you end up feeling cranky, lethargic and depleted. That’s because taking in nutritious fuel on a regular basis is key to the proper functioning of your body and mind. “Good nutrition can help you optimize everything you’re doing, and it can help you prevent disease,” says Dr. Gross. So instead of grabbing a fat-filled muffin on your way to work, or a processed bag of chips for lunch, put pure, nutrient-dense, fiber-rich foods (like whole grains and vegetables) into your body throughout the day—and don’t forget to stay hydrated by drinking water (aim for eight 8-ounce glasses a day). You’ll keep your blood sugar stable (which will reduce mood swings and cravings), your energy up, your waistline in check and your mind clear.
Sleep sense
Most Americans skimp on sleep because we feel our lives are too busy to fit enough in, but we all would be wise to make time for more shut-eye, says Dr. Farrell. “Getting adequate sleep is probably one of the most important things you can do for your health outside of eating and breathing,” she says. “Sleep is a crucial period of rest and recuperation for the body and mind.” Research shows that if you don’t sleep enough, you’ll be drained and irritable, your immune system will weaken, and you’ll even end up with cognitive problems, such as difficulty concentrating or memory impairment. To ease yourself into a calming bedtime routine, don’t exercise within two hours of going to bed, turn off the TV or computer in your room, don’t eat heavily right before lying down (you don’t want your body working on digestion when it should be resting), and try to still your mind before sleep. “Lie down and imagine a place you really enjoy, and let your mind go back there,” suggests Dr. Farrell. “Relax and feel your body sinking into wherever you are mentally, and physically your body will likely follow suit.” This will send you on your way toward a good night’s sleep, which will replenish both your body and your mind for the next day.
