The concept of good health has expanded beyond the absence of disease, maintaining a healthy weight and having good blood pressure, cholesterol and blood sugar levels.

Mental and emotional well-being are as important as any of those physical factors when it comes to good overall health. And there’s growing evidence that mental health and physical health are connected to and influence one another.

According to the National Institute of Mental Health, depression increases the risk for chronic conditions like diabetes, heart disease and stroke. Likewise, having one of these conditions can increase the risk for developing depression.

A 2024 study by University College London, the University of Melbourne and the University of Cambridge examined the biological pathways that physical illness and mental illness both share.

Acknowledging the prevalence of depression and anxiety in people with chronic physical illness, the researchers studied the lungs, kidneys, heart and other organ systems. They found that when organs are in poor health, the health of the brain can suffer, which can contribute to poor mental health.

Better mental health = better physical health

The strong mind-body connection helps explain why the concept of whole-person health has blossomed within the health care industry. 

At the highest level, whole-person health recognizes that having a healthy frame of mind is tied to better physical health outcomes. Several factors can affect our mental health, including where we live, how we live and who we live with. And those living conditions can cause varying degrees of stress.

The stress factor

“If you’ve been diagnosed with a chronic condition or disease, that’s stressful all on its own,” says Jon Roberts, Point32Health’s mindfulness operations manager. “Recognizing and managing the other sources of stress in your life then becomes so much more critical for improving your health.”

Managing stress is one part of the equation, along with exercise, good nutrition and regular preventive care. And like physical health and mental health, they all influence one another to different degrees.

Movement

“Think about how you feel after you go for a walk,” says Andrea Maistros, a Point32Health health education specialist. “Maybe your head feels clearer or you’re less irritable or anxious.”

That’s because exercise lowers cortisol, a stress hormone. It also increases levels of endorphins, dopamine and serotonin — the “feel good” brain chemicals that can help your mood. 

Physical activity can also help you feel more energized and focused thanks to increased blood circulation, which delivers oxygen to your brain. In addition, regular exercise can help you sleep better — another key element that can affect your state of mind. 

Mindfulness

Mindfulness meditation, breathing exercises and gentle yoga practices can help relieve stress without too much physical exertion or strain on our bodies. These methods can be especially helpful if you have physical limitations that keep you from being able to exercise.

“Slowing down and focusing on your breathing or movement activates your parasympathetic nervous system,” explains Jon. “This helps lower your blood pressure and calm your mind. And when the mind is calm, that’s when mindfulness is really able to kick in — allowing you to better see unhelpful thought patterns that can make the stress that comes with mental or physical discomfort spin out of control.”

Nutrition

Don’t overlook the role of a healthy diet in the connection between mental health and physical health.

Too many refined sugars and processed foods can contribute to inflammation; unchecked, it can become chronic, which may weaken your immune system and lead to tissue and organ damage. As the UCL study shows, poor organ health can affect brain health and your mental well-being.

The Mediterranean diet may help stave off brain inflammation and even help depression symptoms. It’s rich in fresh fruits and vegetables, whole grains and healthy fats; includes moderate amounts of lean protein like fish and poultry; and keeps red meat, sugar and processed foods to a minimum.

Getting started

Becoming more active, starting a mindfulness practice or improving your diet doesn’t have to happen all at once or overnight. Managing one or two small changes can turn into healthier lifestyle habits. Point32Health’s Living Well Community, which features live and on-demand health and wellness webinars, mindfulness sessions and fitness classes, is a good place to start.

“Our instructors are terrific, and the offerings are all available at no cost,” says Andrea. “There’s really something for everyone and so many ways to help improve your mental health and physical health.”

Learn more about Living Well offerings