In a Healthy Body – a Healthy Spirit: Maintaining Health Holistically

When experts talk about health, they refer not only to physical well-being but also to mental and even social well-being. When we are healthy and thriving, we can effectively cope with the unavoidable stresses of life, learn and work productively, rest fully, and realize our potential for our own benefit and that of others. Therefore, it’s essential to approach health with care, responsibility, and, importantly, a holistic perspective.

The Impact of Mental State on Physical Health and Well-being:

- Psychologically traumatic factors can exacerbate or even cause illnesses

Such conditions are called psychosomatic disorders, and they should never be dismissed with phrases like, “It’s all in your head!” For instance, the accumulation of negative emotions, especially unacknowledged or unexpressed ones, can be extremely damaging. Unspoken resentment or suppressed disappointment can manifest as self-aggression, leading to various diseases, particularly affecting the cardiovascular, endocrine, and autonomic nervous systems. Even a subconscious belief that being “sick” is beneficial—such as a child craving parental attention—can genuinely cause illness. Emotional distress can result in chronic pain, digestive issues, and serious conditions like hypertension, psoriasis, irritable bowel syndrome, ulcers, or even life-threatening events like heart attacks or strokes.

- Chronic stress depletes the body

Prolonged stress is perhaps the most significant psychological factor that can undermine health. Adverse conditions causing constant mental strain—financial difficulties, work or family problems—trigger the body’s “fight or flight” response. Cortisol, adrenaline, and other hormones flood the bloodstream, increasing heart rate, blood pressure, and muscle tension. If stress persists, this state depletes the body’s reserves, leading to exhaustion. This can weaken the immune system, leaving us vulnerable to infections, exacerbating inflammation, and contributing to chronic fatigue, memory issues, and dysfunction in key organs.

- Depressive states reduce quality of life and can lead to dependencies

Long-term stress often leads to depressive and anxiety disorders, which can severely diminish quality of life and health. For example, depression often disrupts sleep, which is crucial for well-being, cognitive function, and emotional balance. Stress and depression may also trigger dependencies or unhealthy habits, such as overeating, alcohol abuse, or smoking, as people seek comfort or distraction. Unfortunately, these behaviors further harm physical health, worsening mental states.

The reverse is also true—good mental health helps us recover, sleep well, and maintain healthy habits, preserving overall health.

In turn, physical health affects mental well-being:

- Chronic illnesses can lead to mental health issues

Enduring constant pain, lifestyle restrictions, or prolonged hospital stays is psychologically taxing. Some illnesses also disrupt brain chemistry, such as serotonin or dopamine production, potentially causing depression or anxiety. In such cases, self-criticism like “Pull yourself together!” is futile, and professional help is essential.

- Physical activity is vital for well-being and mood

Regular exercise boosts energy and releases endorphins, the “happiness hormones,” improving mood and reducing stress. Conversely, a sedentary lifestyle can lead to fatigue, irritability, and depression.

- Physical health and appearance influence self-perception

Poor physical condition, weight issues, or chronic illnesses can trigger dissatisfaction and mental health problems. Conversely, exercise fosters discipline, self-confidence, and pride in achievements, enhancing mental well-being.

So, how can we holistically maintain our health?

- Be attentive and responsible toward your physical and mental well-being. Regularly ask, “How do I feel?” and seek medical or psychological help when needed.

- Learn to recognize, accept, and express emotions healthily. Identify triggers for negative feelings without self-blame. Journaling or physical release (like punching a pillow) can help. Cultivate mindfulness to focus on the present and reduce anxiety.

- Manage acute stress effectively. Shift focus to physical sensations, practice breathing exercises, or take a walk to signal safety to your body. Meditation or relaxation techniques can also help.

- Identify what boosts your mood. Whether it’s socializing, hobbies, creativity, or watching a comedy, prioritize uplifting activities.

- Choose enjoyable physical activities. Regular, manageable exercise—running, gym workouts, swimming, dancing, or morning stretches—should bring joy.

- Establish a sleep routine, eat balanced meals, and quit harmful habits. These steps benefit both physical and mental health.

- Avoid information overload. Excessive input can overstimulate the nervous system, causing stress, exhaustion, or sleep loss. Opt for a book over news before bed.

Remember, proactively caring for your mental and physical health is essential—it’s the foundation of a fulfilling, happy life.