Building a Balanced Life: The Interconnected Nature of Physical Wellness
Holistic wellness. It isn’t just a buzzword in our society that you may have heard. Understanding and attending to your whole person - body, mind, and spirit - is vital to your overall wellbeing. Your body, mind, and spirit operate through an interconnectedness that we often do not consider when we go through the motions of daily life. Physical activity, nutrition, and sleep are all impactful on mental and emotional health. You are not isolated parts; you are one, whole, and beautiful system.
Physical Activity
Physical activity increases endorphin production, which reduces pain, boosts mood, and reduces feelings of worry and hopelessness. Cortisol, our stress hormone, is also lowered through exercise. Simply put, physical activity has been scientifically proven to increase happiness and decrease stress!
Increasing endorphins and decreasing cortisol levels doesn’t have to be complicated, and you don’t need an expensive gym membership to get there. Bodyweight strength training, yoga, pilates, or going for a brisk walk is all you need to do to get your body moving.
Physical activity has been shown to boost brain health, reduce cognitive decline, and has the potential to help hormonal balance. Next time you feel on edge or stressed out, try to get moving and note how you feel afterwards.
The best way to incorporate physical activity is through consistent and enjoyable activities that you want to add to your daily life.
Nutrition
Your brain is in control of a lot. It is always working hard and needs a dependable source of fuel. Diets that are low in vitamins, minerals, and antioxidants increase inflammation and oxidative stress in the body and brain. If you aren’t supplying your brain or gut with high-quality fuel, it is bound to have some issues when trying to run optimally.
Serotonin, the neurotransmitter that helps sleep, appetite, mood, and pain, is drastically impacted by what we choose to put in our bodies. A shocking 90-95% of our serotonin is produced within our gastrointestinal tract. It is no wonder that what we eat impacts our mood and mental wellbeing.
However, it does not have to be all or nothing. You don’t need to say goodbye to your cherished ice cream treat or the occasional soda. Try bringing more awareness to your choices of fuel for your body, while allowing yourself the pleasures that make your day a little brighter.
Sleep
Have you ever missed a night of sleep? How did you feel? In the short term, sleep deprivation reduces our ability to regulate our emotions, most of the time, for the worse. Long term, it can increase the rates of depression, anxiety, and decrease overall mental health.
In MRIs, we can see that decreased sleep changes the regions of the brain that are in charge of processing emotions.
Try to establish a healthy and relaxing bedtime routine. I know it’s tempting, but don’t look at your phone in bed. Avoiding caffeine past noon and limiting your alcohol intake before bedtime can aid in sleep health.
If you are really struggling, set designated times for rest (eg., 10 pm - 6 am) and do not get or stay in bed past these times. Most importantly, don’t panic. Try a guided meditation to lull you to sleep or some relaxing lavender oil. Whatever works for you.
All Together
Physical activity, sleep, and nutrition are all important for our mental health, and they all impact eachother. Improving your diet can help you sleep and increase your physical capabilities. Sleep can impact your diet and cravings as well as your ability to complete physical activities. And physical activity can improve your sleep health and pave a path to healtheir fuel choices.
Most importantly, all of these aspects impact your mental health and overall wellness.
Make sure to admire your body’s interconnectedness and treat it with the respect that it deserves.
It will surely thank you.
References
Tompa, Rachel. (2025). How sleep affects mental health (and vice versa): What the sceicne says. Standford Medicine. https://med.stanford.edu/news/insights/2025/08/sleep-mental-health-connection-what-science-says.html
Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475
Selhub, Eva. (2022). Nutritional psychiatry: Your brain on food. Harvard Health Publishing.https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
Anna Grace, Clinical Intern
Anna Grace is a Clinical Intern, completing her Masters Degree in Clinical Counseling at Bellevue University. Anna Grace is on track to be a Licensed Professional Counselor in Colorado.
She loves to work with teens and young adults navigating life’s challenges and transitions. Her approach is holistic and integrative, acknowledging the complexity of human existence.