Physical health

Last month we examined the wellness wheel, a visual representation of seven dimensions of wellness. The categories promote self-evaluation and ways to enhance overall quality of life while focusing on living a life of meaning and purpose, adopting a balanced lifestyle, and reaching your full potential. Now we shall explore the physical dimension of the wellness wheel, which includes physical activity, nutrition, sleep hygiene and self-care.

Eating healthy, regular meals and staying hydrated can improve energy and focus throughout the day. Research shows that diet and mental health are closely linked, and that a healthy diet can improve mental health symptoms and overall wellness. Moderating caffeine and alcohol intake and examining the effect on mood and well-being can be helpful. Nutritional deficiencies, such as magnesium, vitamin B12, B9 (folate) and zinc, may increase mental health symptoms of anxiety, depression, fatigue and irritability. A diet optimal for brain health includes adequate building blocks for neurotransmitters, omega-3 fatty acids, is anti-inflammatory and fosters healthy neurochemical production. Choose nutrient dense whole foods that contain plenty of these nutrients, like the Mediterranean diet.

Make sleep a priority. According to the National Institute on Health (NIH) Sleep deficiency can cause problems with learning, focusing and reacting. It can delay effective decision-making, solving problems, remembering things, managing emotions/behaviors and coping with change. Tasks may take longer to execute, reaction time is impaired and more mistakes are made. Sleep deficiency has also been linked to depression, suicide and risk-taking behavior. Blue light from devices and screens can interfere with falling asleep, so limit blue light exposure from phones, tablets or computers at bedtime.

Physical activity improves cognitive functioning, mental health, memory and may reduce the development of neurological conditions. Exercise increases oxygen saturation and blood vessel growth in areas of the brain and enhances social, physical and intellectual performance. Evidence also suggests that physical activity alleviates symptoms associated with mild to moderate depression, improves self-image, social skills and cognitive functioning; reduces the symptoms of anxiety; alters physiological response to stressors; supports enhanced sleep and is associated with improved mood and quality of life. Physical exercise and yoga may also help in the management of cravings for substances, especially in people who may not have access to other forms of therapy. Just 30 minutes of walking every day can boost your mood and improve your health.

Self-care means taking the time to do things that improve physical and mental health by managing stress, which lowers the risk of illness, and increases energy. Explore relaxation or wellness programs, which may offer meditation, muscle relaxation or breathing exercises. Schedule regular times for enjoyable healthy activities, such as listening to music, reading, spending time in nature and engaging in low-stress hobbies. Set goals and priorities. Learn to say "no" to new tasks if you start to feel overwhelmed and try to appreciate your accomplishments at the end of the day. Practice gratitude by reminding yourself daily of things you are grateful for. Be specific. Write them down or review in your mind.

Stay connected. Reach out to friends or family members who can provide emotional support and practical help. Working with a professional for additional guidance is beneficial and facilitates goal setting, adjustments and self-care when taking steps to accomplish lifestyle changes. At Healing Solutions Family Therapy Center, a team of qualified professionals are waiting to support your wellness journey. Please call our office at (661) 903-8822 if we may be of service to you. We accept most major insurance plans.

Carla Cook is a Clinical Supervisor at Healing Solutions Family Therapy Center.