Practical Steps to Improve Your Physical Health That Also Benefit Mental Health
Practical Steps to Improve Your Physical, & Spiritual Health that also Benefit Mental Health
By Holly Soto, Renewal Fitness & Nutrition Coaching
Many of us put significant time, money, and energy into working with a therapist to improve our mental and emotional health. But how many of us use physical activity as part of our healing process?
We know that physical activity improves our overall well being. Science has confirmed this over and over: “Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal,” says The Primary Care Companion to the Journal of Clinical Psychiatry.
This is amazing news! Just moving our bodies has the ability to alleviate some of the symptoms we employ a counselor to help us with.
However, many of us still fall short of the recommended 30-60 minutes of daily exercise even when we know it can help. Physical activity can be challenging to get started with when it’s not a part of your routine, and it can be tough to maintain when life gets chaotic, especially if you’re struggling with tough issues like depression or a catastrophic life event.
If this sounds like you, here are six practical steps you can take to improve your physical health that will also improve your mental health.
1. Start with Prayer
Pray and ask God how he sees you, then sit and listen and trust that God will speak to you in a way that makes sense to you. Matthew 7:7 promises, “Ask and it will be given to you; seek and you will find; knock and the door will be opened to you. For everyone who asks receives; the one who seeks finds; and to the one who knocks, the door will be opened.”
Write down in a journal whatever comes into mind. If it’s God’s voice, it will be encouraging and positive. What you hear may surprise you in a good way and give you confidence to set a goal and start working toward it. I often find that when I pray with and for my clients, God reveals immense strength, resilience, or ability that the person may not have recognized before.
Next, ask God what he wants to do in your physical life and write this down as well. Making your plans with God will give them more significance and power.
2. Identify Obstacles
Once again, grab a notebook and write down any obstacles that might keep you from successfully reaching your goal. Try to address these before you start making changes. For instance, if you are trying to lose weight but have an upcoming event like a wedding or vacation, how will you handle that when it comes to a healthy diet and exercise? Can you plan ahead what you will and won’t eat? Can you schedule workout time based on what you know you will have available to you?
Another example of an obstacle could be that in the past you have not reached your goals because you couldn’t follow through. Perhaps this time you can get a spouse, friend, coach, or like-minded group to help keep you accountable. Identify obstacles that have stopped you in the past or could stop you this time, and make plans for how you will overcome them. As the old saying goes, “If you fail to plan, you plan to fail.”
3. Choose Foods That Heal
The foods you eat on a regular basis are a huge part of your overall health. Food truly is medicine and God has given us so many plants from the earth that help our bodies to heal themselves. Genesis 1:29 says, “Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food’.” God-made food includes things like: nuts and seeds, whole grains, vegetables, fruits, water, beans and legumes, herbs and spices, fish, eggs, etc. Try to eat as many of these types of foods as possible, and choose organic if you can to reduce toxins, pesticides and chemicals that can damage our bodies, gut, and even mental health. When you eat animal products, look for organic, antibiotic-free, grass-fed, wild-caught, hormone free, etc.
Try increasing your intake of healing foods for 30 days and see if you notice a change in your mental and emotional health. Does this feel overwhelming? Instead of trying to change your entire diet at once, start small, such as by adding one fruit and one vegetable per day, or switching from white bread to whole grain bread. Once that becomes routine, then make one more positive change at a time.
4. Avoid Foods that are Harmful
Highly processed foods have been linked to common mental health issues like depression and anxiety. Many of these foods are harmful to the gut, which is often referred to as our second brain. Avoiding foods like fast food, fried food, sugary treats, soda, frozen dinners, and packaged snacks that can last on your shelf for years can reduce unnecessary mood swings and anxiety. It’s not realistic for most people to never eat these types of foods, so instead make an intentional effort to reduce the amount you consume. For instance, cutting back from weekly fast food to once a month or replacing soda you drink with unsweetened sparkling water except on special occasions.
5. Exercise Daily
The mental health benefits of exercise have been studied and known for years, but many of us still don’t take advantage of this simple, natural way to improve mental health and boost mood. One common barrier is that exercise can be hard and uncomfortable, especially when you are just starting out. But exercising more doesn’t mean you have to start powerlifting or force yourself to jog three miles daily.
The best way to start is by finding something enjoyable that you will fit into your schedule on a regular basis. You might start with a daily 20 minute walk, then after a few weeks increase to a faster pace or increase to 30 minutes. Or, you might do a bodyweight workout video on YouTube three times per week at home before work. Try not to get overwhelmed by thinking you have to turn into a gym rat or marathoner overnight, which will be exhausting and unsustainable.
Start small and add on over time. It can also be incredibly helpful to hire a personal trainer to get you started so they can show you which exercises to do for your goals, how to use weights and machines, make sure you’re using safe form, and keep you accountable when you don’t feel like exercising. Then, once you feel more comfortable and are in a routine, you can workout on your own or just meet with a trainer from time to time for a “tune-up”.
If you’re the type of person that needs a goal or deadline, then sign-up for a 5k or a special hiking event or local bike race.
If you prefer socialization and a group to workout with, then join a group fitness class, run club, dance class, CrossFit box, etc.
Additionally, fit in whatever you can! If your workout is usually 30 minutes but today you can’t spare 30 minutes one day, then do 10 minutes of jumping jacks or a walk or jump rope or push-up and squats. Or use one of these 20-min workout circuits for when time is short. Don’t skip exercise altogether because you don’t have time for your perfect routine. Something is always better than nothing. Too many people let perfection get in the way of actual progress.
6. Reduce your Toxic Load
Our world is full of toxins that can damage our physical and mental health silently and slowly over time. Toxins such as heavy metals and chemicals can damage neurons that affect brain signaling, disrupt dopamin, and contribute to mental health disorders. While worldwide problems like pollution may not be within your ability to solve, there are small things you can do at home to reduce your toxic load that will make a difference.
● Cleaning Products - Swap standard cleaning products for non-toxic or DIY versions. Use the EWG Healthy Living App to help you find safe options. This Ditch & Switch Class provides ideas of safe products and DIY cleaning recipes with ingredients you already have at home.
● Personal care products - most personal care products are flooded with chemicals (aluminum, talc, synthetic dyes, BHA, etc). You can look up items like shampoo, soap, deodorant, moisturizer, cosmetics, lotions, and other daily care products on the EWG app or website to see how safe they are.
● Plastics - avoid using plastic to store and reheat food, and use BPA-free reusable water bottles made with stainless steel instead of bottled water. This will help reduce your intake of chemicals that leach into food and water.
● Synthetic fragrances - perfumes and the “fragrance” ingredient you’ll see on just about every product are made with a mix of chemicals that companies are not required to share with the public. If you see the word “fragrance” or “parfum” on a label, it’s safest to avoid it or use very sparingly. Also avoid candles and air fresheners. Instead, you can make your own perfumes, scented products and air fresheners with pure essential oils.
If you feel ready and motivated to improve your physical and mental health, then go back to the number one tip and start there and move your way down the list. Bit-by-bit, you can take small steps that will add up to big change over time!
If you could use more personalized support and guidance for your unique needs from a Christian perspective, you can contact Holly at renewalfitcoach@gmail.com or visit her website at www.renewalfitcoach.com to learn more.
