My daughter recently interviewed me on my thoughts about “what does it mean to be healthy,” for a college project she is doing. What I articulated to her is something that I am most passionate about, and something that I think has relevance for each of us individually, as well as for the larger healthcare crisis that our country is facing today. I believe that being healthy is not just about an absence of disease in the body, but also about flourishing in the areas of mind, body and spirit.
What do I mean by this, and why is it important? Often, health is looked at from a narrow lens: are you sick, do you have physical symptoms of pain or illness, do you have markers in your blood or body that would indicate bodily systems are not working optimally? These are important pieces of information that play a role in health and should not be discounted. But to only focus on those things misses fundamental aspects of the mind-body connection that current research has shown play an essential role in promoting optimal health and preventing disease. For example, according to the American Institute of Stress, anywhere between 75-90% of visits to primary care physicians are for stress related issues. Stress is thought to play a role in some of the major illnesses that plague our country, from heart disease to high blood pressure to gastrointestinal issues to diabetes, yet it is not common practice, to my knowledge, for doctors to routinely ask how their patients’ stress levels are, or have them fill out a stress questionnaire. How often have your doctors asked about your mental health or assessed the presence of anxiety or depression? How many doctors who treat high blood pressure with medications also offer their patients information and instruction about a powerful tool that has no side effects and has been shown to help lower blood pressure: meditation? Certainly there are some doctors who do these things, and the trend may be increasing, but I believe we still have a long way to go.
Based on the research that I have come across in the past 10 years or more, I am convinced that it is important to focus on a three-pronged approach to health: health of mind, body, and spirit (of which I will elaborate). Perhaps a better image might be that of three strands of yarn or twine that are woven together into one larger piece. Each strand can stand on it’s own, but when woven together it is much stronger and more durable. Certainly most people are aware that the foods that we eat play a huge role in the health of our bodies, as well as the exercise that we give our bodies. There is starting to be more emphasis on the importance of eating “whole”, unprocessed, and plant based foods in their natural state, and avoiding foods with artificial ingredients and foods where the nutrients have been removed through processing methods. Still, with the availability of “fast foods” in our fast-paced world, the role of advertising, and the accessibility and low cost of low quality foods, it is no wonder that the majority of Americans are still eating a “SAD” diet (Standard American Diet) lacking in what is essential to promote health and prevent disease.
Most people may be less aware that it is not just the foods that we feed ourselves that play a role in our health, but also the thoughts that we feed ourselves. To be healthy in mind can encompass many things, but included in this is paying attention to the thoughts that we tell ourselves all day long. By increasing our awareness of what we are thinking and saying to ourselves throughout the day (often something we don’t pay attention to) we can begin to catch the “unhealthy” thoughts, the ones that distort reality or are judgmental or unhelpful, and the ones that contribute to our emotional suffering (e.g., I’m so stupid; they must be thinking something negative about me, what if X happens…). These thoughts on a regular basis can unknowingly contribute to anxiety, depression and increased stress, which in turn affects our bodies through complex interactions too lengthy for the scope of this article, but which have implications down to the cellular and genetic level. Learning various mind-body techniques such as deep breathing, relaxation training, or mindfulness meditation, can help us to turn down our stress response in our bodies and become less attached to and pulled away by our negative thoughts.
When I think about the third strand of health – that of “spirit” – I am referring not necessarily to a spirituality involving a religion (though for some people that is an important part of the their well-being), but to the nurturing of that part of ourselves that holds our passion, our creativity, and our sense of connection to ourselves, others and the world around us. For some people nurturing their spirits may involve pursuing activities that they are passionate about, or finding ways to express themselves creatively in the world; for other people it may involve becoming connected with a community of people who share their values; for others, it might involve finding a connection with something greater than oneself (whether through nature, helping others, or connecting with a belief in God or a higher power).
Take a moment to think about how you are nourishing your mind, body and spirit. See if you might pick one small step to practice over the next few weeks in an area that you feel would be most helpful. For example, you might cut down on sugary foods, or spend 5 minutes at the beginning or end of the day doing some deep breathing or meditation; or you might set aside a small amount of time during the week to do something that you love that you have gotten away from (e.g., drawing, gardening, walking in nature, playing a sport, etc.), or something that is personally meaningful (e.g., bringing food to a food shelter), or that allows you to connect with others (e.g., attending an event in your community). Notice the impact of that small change on your overall sense of well-being.
