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, Mezzina, who is now a certified yoga instructor teaching at Innovative Wellness Center in Jamesburg. 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 stress-related issues. “Stress exacerbates many underlying medical conditions,” says Shira Goldberg, M.D., a geriatrician and internist at Saint Peter’s University Hospital. It has been linked to weakened immune function and increased inflammation in your body and can lead to all kinds of problems—big and small— such as colds, gastric reflux, irritable bowel syndrome, migraines, teeth grinding, heart disease and cancer.
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 view these exercises as a wonderful part of a health program, and they may even lessen the need for people to take certain medications,” says Dr. Goldberg. 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, go outside into nature to exercise and feel the wind on your cheeks while you free 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. “Find something that you enjoy—something that challenges your mind in a creative way—whether it’s a new hobby, reading the newspaper, going to museums, traveling or taking an adult education class,” says Dr. Goldberg. You’ll also feel happier if you take time to de-clutter your mind when you feel crazed. For Mezzina, meditating does just that, and as a result, she is more content and even spiritual. “I now have a clearer perspective, which helps me deal with life in a more positive way,” she says. “I am a happier, stronger person inside and out.”
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. “Having relationships is key to improving mood and maintaining functionality,” says Dr. Goldberg. So have lunch with a friend, snuggle with your spouse or volunteer in your town. It will help you feel good, lower stress and ultimately be 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 mind and body. 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 into your body throughout the day—and don’t forget to keep a drink of water handy. Unsure of which foods to choose? Dr. Goldberg recommends filling your plate with color ful vegetables and fruit because they are rich in nutrients (think of the lush red of
juicy tomatoes and the dark green of leafy spinach). Then, eat moderately and at regular intervals, and you’ll keep your blood sugar stable, your energy up, your waistline in check and your mind sharp.
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 shut-eye because the sleep period is when the body and mind repair themselves. “When people don’t get adequate, quality sleep, there are real consequences for cognitive and social function—for instance, people can’t be as effective at work or as much in control of their mood,” says Dr. Goldberg. To make sure you get the sleep you need, practice good sleep hygiene, she suggests. That means that you should aim to ease yourself into a calming bedtime routine, avoid exercise within two hours of going to bed, turn off the TV or computer in your room, limit heavy foods close to bedtime, and try to still your mind before sleep. This will send you on your way toward a good night’s rest.
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.
