Take Charge of Your Well-Being!
Optimum health involves nurturing your mind, body, and spirit.
You know it’s important to stay on top of doctor visits. But optimum health involves nurturing your mind, body and spirit.
When Donna Mezzina started taking yoga classes nine years ago, her goal was to get her body into shape and achieve more flexibility and strength. As she progressed in her yoga practice, however, she realized she was getting a lot more than she bargained for: She was experiencing a change not just in her body, but in her mind as well. “I noticed so much more than just a physical improvement. Over time, I realized I was also learning how to relax and calm the mind, and it carried over into helping me feel happier and stronger in my everyday life,” says Mezzina, who is now a certified yoga instructor teaching at Yoga Plus Herbs in Marlboro and Centrastate Fitness & Wellness Center in Freehold. Through the holistic practice of yoga, Mezzina learned a valuable lesson: Being healthy doesn’t just mean keeping your body fit; it means taking charge of your whole well-being—body, mind, and spirit.
Countless studies confirm that there is an inseparable connection between mind and body. One such study, done by a Harvard researcher, shows that more than 60 percent of doctor visits are due to stressrelated issues. In other words, your thoughts and stress can actually make you sick. 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. “How you think is extremely important because your mind controls your body,” says Bryan Berger, a chiropractor and founder of Innovative Wellness Center, which offers massage therapy and nutrition services in Manalapan.
The bottom line is that in order to stay healthy, it’s crucial that you look not only at your physical health and the numbers on your cholesterol test (although it is vital to stay on top of regular health screenings—see our chart), but also examine your whole lifestyle,
which includes mind-body activities, spirituality, nutrition and sleep.
The Importance of Exercise
Experts agree that exercise is one of the best things you can do to relieve stress, improve mood and benefit overall health. Not only does it improve cardiovascular health, flexibility, coordination and strength, it also releases endorphins, lowers stress hormones and ups your energy level. To get even more of a mental boost, you could try a mind-body activity such as yoga or tai chi, which helps you be mindful of your present thoughts and breathing patterns and promotes inner calm. These practices have been shown to relieve stress and improve health in various ways. “I have patients who come to the center to do yoga and experience an improvement in blood pressure,” says Dr. Berger. But you don’t need to become a Zen master to include mind-body activity in your life. Almost any exercise can have a mind-body component if you simply shift your mental focus while doing it. For instance, “change your scenery and go outside into nature to do your exercise,” suggests Dr. Berger. Focus on feeling the wind on your cheeks, releasing your stress and freeing your mind. Whatever it is you like to do, whether it’s walking, yoga, gardening, dancing or kickboxing, do it mindfully— take in the environment, listen to your breathing or feel the beat of the music in your core as you dance—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. And as you can imagine, there are many ways to accomplish that if you give yourself the opportunity. 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 like playing guitar. Not only will you enjoy yourself, but these activities will also sharpen your mind and boost your memory, says Dr. Berger. “Learning a new task, such as playing an instrument, builds synapses in the brain, thus improving its function,” he says. Or, to bring more joy into your life, simply take time to de-clutter your mind. Meditate, write in a journal or just breathe deeply while thinking of a happy place. “Take a few minutes to inhale fully and exhale while you don’t allow yourself to think of the tasks you need to do,” says Dr. Berger. The increase in oxygen and the unburdening of your mind will help ease headaches and stress, he says. Another way to get happy is to connect with others. After all, we are social creatures, and research shows that people with social ties actually live longer. 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 (or 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. “Avoid the processed junk food and go for whole foods that are free of chemicals and are in their most natural state,” says Dr. Berger. So instead of grabbing a fat-filled muffin on your way to work or a processed bag of chips for lunch, put pure, nutrientdense, fiber-rich foods (such as whole grains and vegetables) into your body throughout the day—and don’t forget to keep a drink of water handy (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 it in, but we all would be wise to make time for more shuteye. “Sleep is a huge factor for physical and mental health since sleep is when the body and mind heal,” says Dr. Berger. “Without adequate sleep, we accelerate deterioration and the aging process.” 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, and try to still your mind before sleep. This will send you on your way toward a restful night, which will replenish both your body and your mind for the next day.
Taking charge of your whole well-being means nurturing your mind and spirit— and staying on top of your physical health. To keep your body in tip-top shape, check our list of the vital health screenings adults should get regularly.
DOWNLOAD a PDF of the who, what, and when facts of health screenings for adults.
