Improving physical and mental health is medicine for stressful times
As we progress into autumn with some people not able to purchase food, pay rent, cover utilities, the issue of stress and mental health become even more important for obtaining/maintaining a healthy lifestyle.
Add to this the present-day political environment, uncertainty in the economy (including the government shutdown) and we can see how this stressful environment may affect our physical as well as our mental health.
Last week’s column focused on important benefits that have been documented through acts of kindness while also focusing on civility in our interactions with others.
I had written in the past on the topic of today’s column which pairs our physical and mental health together with relation to the ever-increasing stress nowadays in our society.
The intersection of physical health with our mental health is certainly highly connected. If we are able to focus on these areas of our daily lives, the benefits for reducing our stress levels while at the same time, improving our physical health can help lead to an improved quality of life.
Physical health benefits
Heart disease is the leading cause of death among American women, and older women suffer profoundly as nearly 68 percent of those between 60 and 79 have it, as do older Americans overall. Of the estimated 85.6 million adults with at least one type of cardiovascular disease, more than half are age 60 or older.
In a five-year prospective study, researchers followed more than 5,800 women ages 63 to 97 to find out if higher amounts of light physical activity were associated with reduced risks of coronary heart disease or cardiovascular disease.
The study directly measured how much time people spent moving, using a device that tracked body movements and could assess light intensity activity accurately, according to the study’s co-author Dr. I.Min Lee, professor of medicine at Harvard Medical School.
Across all racial and ethnic groups, the link was clear, said study author Andrea LaCroix, Ph.D., chair of the Division of Epidemiology and director of the Women’s Health Center of Excellence at the University of California, San Diego.“The higher the amount of activity, the lower the risk,” she said. “And the risk reduction showed regardless of the women’s overall health status, functional ability or even age. In other words, the association with light physical activity was apparent regardless of these other factors.”
Sedentary behavior
Prolonged sitting (over long stretches of time) has been linked to a higher risk for obesity, diabetes and heart disease. Unfortunately, this sedentary behavior is becoming more common. A nationally representative federal survey found that in 2016, adults were sitting for nearly an hour more than they did in 2007.
Regardless of your age or mobility level, replacing some of your sedentary time with light activity will likely be helpful to your heart and overall health.
Some specific health benefits of physical activity include:
- Keep your mind off cigarettes if you’re trying to quit
- Help control your appetite
- Help you lose weight if you’re overweight, or stay at a healthy weight
- Give you more energy and stamina
- Lower your blood pressure
- Increase your “good” HDL cholesterol level
- Reduce your risk of developing heart disease and stroke
- Help control blood sugar by improving how your body uses insulin
Mental health benefits
Stress creates a harmful cycle where physical health problems can worsen mental health, and vice versa, significantly lowering overall well-being.
Stress affects each of us in different ways. You may have physical signs (such as headaches, tense or sore muscles, or trouble sleeping), emotional signs (such as feeling anxious or depressed), or both. Healthy habits including regular physical activity can improve quality of life and help reduce or prevent some of the harmful effects of stress.
You may notice a “feel good” sensation immediately following your workout and also see an improvement in overall well-being over time as physical activity becomes a regular part of your life. This can be especially important during these unprecedented times of uncertainty.
Physical activity can improve your mood and help you think more clearly, release stress, help calm you, improve your quality of sleep and help you feel better about how you look.
Some final reflections
Physical activity is one of the best things people can do to improve their health. It is vital for healthy aging and reduces risks of developing dementia (including Alzheimer’s disease) as well as diminishing the risk of depression thereby providing our aging population an opportunity to live a healthier, more productive life.
Active people generally live longer and are at less risk for serious health problems like heart disease, type 2 diabetes, obesity, and some cancers. For people with chronic diseases, physical activity can help manage these conditions and complications and prevent early death.
Through educating people about modifiable risk factors, encouraging early assessment and intervention, and understanding its impact on adults and their families, the health and well-being of many older adults may be improved.
A word of caution: People with chronic diseases should talk to their qualified health professional about appropriate types and amounts of physical activity. Examples of chronic diseases are heart conditions, arthritis, diabetes, and high blood pressure.
Regardless of your age, some physical activity is better than none.
Make the commitment to be more physically active. You’ll be pleasantly surprised by the benefits to your mental and physical health.
Additional resource information
Check out the article entitled STRESS! Be aware of stress effects at ndliving.com.
Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at [email protected].
link
