Introduction

What does it look like to have ultimate control over one’s own mindset and body? It may seem impossible to imagine, but if you look to some of the healthiest people with a growth mindset, you might just find a great example to aspire after. 

The term “health” is very loaded. There are many emotions, disciplines, and perspectives that all contribute to its definition, but one important thing to consider is that all aspects of health are connected to one another. By gaining an awareness of those connections, we can acquire control of and improve our mind, body, and overall well-being.

Linking Physical and Mental Health

Physical and mental health are very much interrelated, with various facets of one affecting the other. Specifically analyzing the effects of physical activity and social interaction upon physical and mental health, a mediation analysis concludes there is a positive feedback loop between each factor and each type of health. That is, physical activity stimulates one’s own physical and mental health, which encourages one to further exercise, and results in a “positive association with better mental and physical health.” A similar tendency was also found for social interaction and its effect upon one’s own mental and physical health. This is because, as research emphasizes, there is a “biological imperative” for social connection, influencing one’s general health and health habits. Another important indirect pathway considered was cigarette consumption -- one with a better past mental health status was less likely to use a cigarette, which then leads to a better present physical health status. 

In another study, scientists conducted an experiment on mice to measure the effect of social stress on hippocampal cell proliferation, which is “[the] increase in the number of cells, which is measured as cell number as a function of time” in the hippocampus (an important component of the brain that aids with learning and memory). Though previous studies have already shown how stress negatively affects nervous tissue growth in the adult hippocampus, this paper provides substantial results indicating the significant consequence of stress upon the right hippocampus (crucial for spatial memory). These findings imply how the stress-related inhibition of hippocampal cell proliferation could influence the development of human psychiatric disorders, another example of how mental health and physical health are very much interrelated.

An additional well-known relationship is the one between nutrition and mental health. A Cambridge paper discusses how research supports the positive implications of using nutrition as an effective preventative measure against mental and neurological diseases. Even the smallest improvements in one's diet habits could significantly promote one's well-being.

Using the Mind to Create Better Habits

Now that we’ve established the strong relationship between physical and mental health, what can we do about it? Through scientific and psychological research, we can see two ways that we can use our own mindset to develop a better lifestyle, physically and mentally. 

Language

A neurological study presents results that explain the biological effect of pain-related, positive, negative, and neutral words. There were various implications found, but the main idea discusses how the different connotations associated with a term could impact someone’s perception/reception, depending on their cognitive dimension of pain (how someone perceives and processes pain). In essence, words do hurt. Moreover, words hold immense power in affecting one’s health both mentally (emotions) and physically (brain activation in the pain matrix).  

Optimism

Optimism can be seen as impractical, but a study with undergraduate students underscores the advantages of having optimistic persistence. The evidence in this paper shows how such persistence is actually more likely to result in goal conflict, but this cost is actually balanced with better goal progress, better adoption and retention of conflicting goals, in addition to lower levels of depression. 

Applicable Tips

1. Create a simple health plan -- depending on your preference and what you want to address, you can start off with focusing on physical activity (E.g. doing a mini workout daily) or changing your diet (E.g. eating a certain amount of fruit everyday).

2. Positive affirmations and Language -- changing your language to reflect greater positivity can empower one’s physical and mental health. Even adjusting the terminology in your conversations can change your day; for example, you can switch the word “midterm” with “test” because tests are usually associated with less pressure. You can also start out your mornings with gratitude!

3. Shifting your perspective -- optimists aim to see the positive side of a situation, and this makes conflicts easier to get through. I am not advocating for ignorance of the negative side of a situation; there is a difference between being aware of the holistic situation and choosing to focus on a positive aspect versus ignoring everything negative to focus on the positive. Choosing to search and dwell on the positive makes it easier to get through the day.

Conclusion

By recognizing the numerous connections between physical and mental health, we can better appreciate the importance of maintaining good habits to cultivate a holistically healthy lifestyle. We also have the ability to master our mind and body through even the smallest changes in our actions and knowledge. By intentionally creating change, we can progress towards improved health across interdisciplinary aspects.

References

Dang, C., Gilewski, T. A., Surbone, A., & Norton, L. (2003). Cell Proliferation. Holland-Frei Cancer Medicine. 6th Edition. https://www.ncbi.nlm.nih.gov/books/NBK12640/

Dhikav, V., & Anand, K. (2012). Hippocampus in health and disease: An overview. Annals of Indian Academy of Neurology, 15(4), 239. https://doi.org/10.4103/0972-2327.104323

Giving thanks can make you happier. (2021). Harvard Health. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Houlihan, T. H., Wright, G. E., & Wilmoth, A. N. (2020). Flipping the script: The power of positivity in Fontan care. Progress in Pediatric Cardiology, 59, 101303. https://doi.org/10.1016/j.ppedcard.2020.101303

Moles, A., Bartolomucci, A., Garbugino, L., Conti, R., Caprioli, A., Coccurello, R., Rizzi, R., Ciani, B., & Damato, F. (2006). Psychosocial stress affects energy balance in mice: Modulation by social status. Psychoneuroendocrinology, 31(5), 623–633. https://doi.org/10.1016/j.psyneuen.2006.01.004

Ohrnberger, J., Fichera, E., & Sutton, M. (2017). The relationship between physical and mental health: A mediation analysis. Social Science & Medicine, 195, 42–49. https://doi.org/10.1016/j.socscimed.2017.11.008

Owen, L., & Corfe, B. (2017). The role of diet and nutrition on mental health and wellbeing. Proceedings of the Nutrition Society, 76(4), 425–426. https://doi.org/10.1017/S0029665117001057

Richter, M., Eck, J., Straube, T., Miltner, W. H. R., & Weiss, T. (2010). Do words hurt? Brain activation during the processing of pain-related words. Pain, 148(2), 198–205. https://doi.org/10.1016/j.pain.2009.08.009

Segerstrom, S. C., & Solberg Nes, L. (2006). When goals conflict but people prosper: The case of dispositional optimism. Journal of Research in Personality, 40(5), 675–693. https://doi.org/10.1016/j.jrp.2005.08.001

Umberson, D., Crosnoe, R., & Reczek, C. (2010). Social Relationships and Health Behavior Across the Life Course. Annual Review of Sociology, 36(1), 139–157. https://doi.org/10.1146/annurev-soc-070308-120011