Mind-Body Connection in Charleston
The link connecting our mental and physical health is bidirectional, meaning that our physical health can impact our mental health and vice versa. According to Hannah Heusing, PA-C, clinical director with iTrust Wellness in Greenville, the mind-body connection starts with gut health. “Serotonin is probably the most commonly thought of neurotransmitter when it comes to the science behind mental health. It’s often too low in depression or anxiety [and] the vast majority of our serotonin receptors are located in our gastrointestinal tract,” she said. A healthy gut may promote healthy serotonin levels.
Erin J. Smith, a licensed professional counselor based in Charleston, referenced Peter Kahn’s research on neuropeptides and cytokines. Smith said in a nutshell that these substances act like messengers that communicate messages throughout the body. An unhealthy gut microbiome means toxic messengers can “travel to the brain, via the vagus nerve, and as a result anxiety and depressive symptoms increase.” When the brain, immune and gut signals aren’t functioning optimally, individuals are at risk for chronic disease.
In addition, both experts agree that patients with mental health dysfunction might have issues navigating their physical health concerns. “Patients who are struggling with their mental health tend to have a harder time taking care of themselves, even at the most basic levels of daily self-care and hygiene,” Heusing said.
Smith agreed: “There is research out there that points to a correlation between a positive mind-set and healthy behaviors that increase longevity.” She referenced a Harvard T.H. Chan School of Public Health study showing that people with a positive outlook had lower incidences of diabetes, stroke, cancer and heart disease.
“Optimistic thoughts can lower blood pressure and improve heart health and can lead to lower levels of stress hormones and increased production of immune-supporting cells, which are critical for defending the body against infections and abnormal cell growth. A positive mind-set can also help regulate stress responses, reducing inflammation markers and promoting overall immune health,” Smith said.
WHAT’S ON THE PLATE MATTERS
According to Smith, healthy attitudes “can also improve sleep quality, which is essential for a well-functioning immune system and healthier body.” Essentially, a positive mind-set also helps you make better choices, such as eating nutritious foods, exercising regularly and getting enough sleep, which are all essential for maintaining physical health.
THE ROLE OF MENTAL RESILIENCE
Heusing asserted that mental resilience is “the ability to handle distressing situations without feeling like everything is crashing down.” She associates mental resilience with the concept of distress tolerance. Our unique biology and genetics may impact a person’s baseline distress tolerance, but working with a mental health professional can help individuals increase their distress tolerance and strengthen mental resilience. In general, Heusing finds patients with optimistic outlooks tend to have higher distress tolerance and greater mental resilience.
To Smith, mental resilience is the ability to bounce back from difficult situations, be flexible and adapt to life’s challenges. “Having mental resiliency allows people to live and learn as they move through life. Without it, [they] stay stuck, ruminating on an issue, not moving forward with life goals, and that can lead to anxiety and depression” she explained.
Both experts agreed: Therapists and providers can use grounding techniques such as breathing exercises and meditation with their clients to activate their vagus nerve, which can help calm individuals and provide long-term mental and physical benefits. People can also independently learn about building resilience through tools such as podcasts and self-help books.
DEPRESSION HATES A MOVING TARGET
Heusing’s mental health tips for wellness include adding movement, improving your nutrition and taking time to regularly check in with yourself. Our bodies were not biologically designed for isolation or stillness, and she often tells patients that “Depression hates a moving target.” By moving our body, even just taking a walk, we reap substantial benefits for our mental and physical health. Exercise stimulates adrenaline and increases helpful endorphins like dopamine and serotonin. Many medications used in mental health treatment also target increasing these endorphins. The key is to find the right type of movement for you – one you can enjoy and incorporate into your routine.
One simple nutritional improvement everyone can make is increasing your fiber intake. Fiber helps our body eliminate waste and reduce gut inflammation. Natural ways to increase fiber include adding healthy fruits, vegetables and chia or flax seeds, but a fiber supplement is also a good option for many people.
Lastly, self-awareness and introspection are important techniques, but Heusing finds people tend to stay busy to avoid addressing how they truly feel. Having regular mental health check-ins, either independently or with a mental health provider, can help people proactively improve their mental and physical health.
By Blair Webb Grass, RN, MSN, CNM (ret.)
