Achieving long-term health and energy is a balancing act. Quite simply, what you put into your mind may have as much of an impact as the food and supplements you feed your body. Many studies have been conducted on the mind-body connection and what we know for sure is that a positive attitude works – when we remember to nurture it.
Wholesome food and avoiding sugar and toxins are obvious tools for great health but how should you deal with the consequences of negative thinking and stress? Experts rate exercise, sufficient sleep, controlling negative thoughts and building a strong social support environment as some of the best ways to decrease stress and boost immunity – so paying attention to your feelings and needs is as vital as drinking enough water and avoiding junk food.
Here are some winning ways to promote good mind-body health:-
The release of endorphins during exercise promotes a sense of wellbeing which has the added benefit of boosting your immune system. During exercise, the lymphatic system – a network of tissues and organs which helps your body to eliminate toxins and waste – is mobilised. Its main role is to transport the lymph fluid which contains infection-fighting white blood cells, and unlike the blood, which is propelled around the body by the heart, lymph fluid only moves if you do.
Walking, running or any other muscle-moving activity also dramatically reduces stress by ‘working off steam’ when you are upset or angry. With the release of endorphins, your body receives a natural mood boost, resulting in reduced stress levels which in turn puts less pressure on your immune system.
2. GET ENOUGH SLEEP
According to an American Psychological Association study, stress is what keeps more than 40% of adults awake at night. To aim for the recommended seven to eight hours of sleep per night, avoid caffeine and digital screens in the evening, and try to turn in at the same time every night.
3. FOCUS ON SELF-CARE
Make an effort to do something nice for yourself every day! We all push ourselves so hard and neglecting your own needs adds unnecessary stress to the system, resulting in increased vulnerability to illness. Women in particular tend to put their own needs last so if you battle with guilt when you take an hour off to read, go for a manicure or have a coffee with a friend, remind yourself that if your bucket is empty, you’ll have nothing left to give to anyone else. Simple, but effective.
Meditation cuts your chances of catching a cold by a whopping 50%! A University of Wisconsin study showed that people who practised mindfulness – a type of meditation or mental state achieved by focusing your awareness on the present moment, while accepting feelings, thoughts and bodily sensations – noted thirteen fewer illnesses and took fifty one fewer sick days. Researchers concluded that this reduced the physical effects of stress, which is known to weaken the immune system.
5 IT TAKES A VILLAGE…
Building strong social connections has proven psychological and physiological benefits. Whether you are an introvert or extrovert, having a ‘support group’ – no matter how big or small – boosts immunity by creating ‘stress buffers’. Being able to share stress or concerns with friends provides an opportunity for outside support and advice, which alleviates a sense of being alone in your situation.
Ongoing stress is a contributing factor to many chronic diseases as well, and is also seriously not helpful if you are trying to lose weight.
“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” – Jack Kornfield, American author and Buddhist mindfulness pioneer.