This publication will explore the link between nutrition, physical activity, physical health, and mental health and how it impacts whole-body well-being. Understanding how multiple aspects of a person’s lifestyle can affect their overall well-being is essential. Educating those we serve better on how to make choices to improve their overall physical and mental well-being is important.
What is Nutrition
At the most basic level, nutrition is about eating a regular, balanced diet that helps fuel your body. The foods we eat provide the raw nutrients we need for body and brain function. Your body relies on vitamins, minerals, antioxidants, fats, carbohydrates/sugars, salts, protein, and water to function. These raw nutrients are turned into hormones and neurotransmitters, which are chemical messengers that carry information between nerve cells, muscles, and glands that help the body and mind regulate themselves.1
There are two major classes of nutrients in food: macronutrients and micronutrients. Macronutrients are carbohydrates, protein, and fat. These supply energy in the form of calories and serve as the building blocks for muscles and tissues. Micronutrients are individual vitamins and minerals such as Vitamin A, Vitamin C, Calcium, Chloride, Iron, etc., which are essential for bodily functions, such as fighting infection, wound healing, making strong bones, hormone regulation, etc.2
What is Physical Activity and Physical Health
The World Health Organization defines physical activity as “any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movements, including those during leisure time, for transport to get to and from places, or as part of a person’s work or domestic activities. Both moderate- and vigorous-intensity physical activity improve health.”3 Physical health refers to the well-being of the body and its ability to perform daily tasks effectively. It encompasses how well the body functions, the absence of illness or injury, and the body’s capacity to maintain homeostasis.
What is Mental Health and Whole-body Well-being
Mental health encompasses emotional, psychological, and social well-being, affecting how we think, feel, and act. It also influences how we handle stress, relate to others, and our decision-making skills. Whole-body well-being is the comprehensive state of health, including physical, mental, emotional, and social well-being. Whole-body well-being recognizes the interconnectedness of all these components and emphasizes balance.4
The Link between Physical Activity and Health
Along with physical health benefits such as weight loss and improved heart, muscle and bone health, physical activity can also positively affect mental health. Being physically active releases chemicals in your brain that make you feel good by boosting your self-esteem and helping you concentrate as well as sleep well and feel better. This can lead to less tension, stress, and mental fatigue, improved energy levels and an increase in appetite. Studies show that regular physical activity improves the functioning of the hypothalamus-pituitary-adrenal axis, that depression and anxiety appear to be influenced by physical exercise, and physical activity was shown to help with sleep and improve various psychiatric disorders.5 In general, exercise is associated with a better mood and improved quality of life.
The Link between Nutrition, Physical Health, and Mental Health
Research has shown a bidirectional link between our physical and mental health,6 which means our physical health can considerably affect our mental health and vice versa. Often, when you’re physically unwell, it can influence your mood, making you feel frustrated, stressed, sad, and/or angry, and can cause you to be less physically active, and the reverse is true as well. Mental stress can manifest physical symptoms such as headaches, body pain, high blood pressure, loss of sleep, changes in appetite, and/or lessened physical energy. This means that your mood can influence your eating habits, and what you eat can impact your mood and mental well-being in a cyclical pattern. Therefore, nutrition plays a crucial role in this cycle.
Without getting these nutrients, the body works to conserve what is available, prioritizing keeping you alive while sacrificing mental well-being, energy levels, and mood regulation. This means that when you’re not getting proper nutrition, you might feel very stressed in a situation that you usually would not have a big reaction to. You may also turn to less healthy foods for comfort, to save time, to lessen those stressful feelings, or because of lowered energy levels. Lowered energy levels may cause you to be less physically active, which could cause you to feel emotionally worse. This continues the cycle of eating unhealthy foods, which provides your body with less of the nutrients that it needs, leading to poor physical health and mental well-being, which in turn causes you to eat unhealthier foods.6
You can break this negative cycle by improving your overall diet, nutritional behaviors, and physical activity levels. Some plant-based diets have been shown to have various health benefits and are linked with a lower risk of heart disease, cancer, and other chronic illnesses. Nutrients like omega-3 fatty acids, which are found in fatty fish such as salmon, mackerel, trout, anchovies, and sardines, are known to support brain function. Minerals like Zinc and Magnesium contribute to mental health and can be found in foods like leafy greens, nuts, and whole grains. Hazelnuts, walnuts, almonds, and pecans are good plant protein sources. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, has been linked to lower rates of depression and anxiety. Similarly, plant-based diets that focus on vegetables, legumes, and nuts have shown mood-enhancing effects2. Incorporating mood-boosting and nutrient-rich foods into your overall diet pattern is important for building a healthier and more balanced lifestyle.
How to Boost Your Whole-Body Well-Being Through Nutrition and Physical Activity
The following are some tips for using nutrition to boost whole-body well-being.7
- Start your day with a balanced breakfast to stabilize your blood sugar levels.
- Build your diet around a variety of whole foods rich in fiber, vegetables, fruits, legumes, healthy fats, and fish.
- Incorporate mood-boosting foods into your meals, like dark chocolate (in moderation), berries, and leafy greens.
- Limit processed foods high in added sugars, unhealthy fats, and sodium.
- Stay hydrated by drinking more water; even mild dehydration can affect your mood and cognitive function.
- Consider consulting a registered dietitian or nutritionist for personalized guidance.
- Small changes to your diet and nutritional habits can help improve your physical and mental health and strengthen your whole body’s well-being.
- Being active doesn’t have to mean going to a gym. Finding a small activity that you enjoy can give you a goal to aim for and a sense of purpose. It can also be a great way to meet people, have a break from daily life and gain confidence.
- Walking, jogging, running, or doing yoga for 30 minutes per day could be a great way to start exercising
Conclusion
Educating individuals on how physical health, mental health, nutrition and physical activity are all interconnected can empower them to make informed choices that promote their overall well-being. This whole-body approach encourages them to view their health as a complex, dynamic system where each component is crucial in maintaining the others.
References Cited
Chen Y, Michalak M, Agellon LB. 2018. Importance of Nutrients and Nutrient Metabolism on Human Health. The Yale Journal of Biology and Medicine. 91(2):95. https://pmc.ncbi.nlm.nih.gov/articles/PMC6020734/.
Marshall M. 2023. Nutrition. Harvard Health. https://www.health.harvard.edu/topics/nutrition#nutrition0.
Physical Activity. 2024. World Health Organization. http://www.who.int/news-room/fact-sheets/detail/physical-activity
Levine GN, et al. 2021. Psychological health, well-being, and the mind-heart-body connection: A scientific statement from the American Heart Association. Circulation 143:763–783. https://doi.org/10.1161/cir.0000000000000947.
Mahindru A, Patil P, Agrawal V. 2023. Role of Physical Activity on Mental Health and Well-Being: a Review. Cureus. 15(1). doi: https://doi.org/10.7759/cureus.33475
van der Pols JC. 2018. Nutrition and mental health: Bidirectional associations and multidimensional measures. Public Health Nutrition 21:829–830. DOI: 10.1017/S1368980017003974
McLean Hospital. 2024. Diet, Nutrition & Mental Health | McLean Hospital. https://www.mcleanhospital.org/essential/nutrition.
van der Pols, J. C. (2018). Nutrition and mental health: Bidirectional associations and multidimensional measures. Public Health Nutrition, 21, 829–830. https://doi.org/10.1017/S1368980017003974
