Mind Body Wellness Tips

For you, me and the rest of the world, the mind and body are constantly interacting. The body affects the mind in perception and the mind affects the body in action.

Here is a simple example. When entrusted with a task, your mind decodes into 'like/dislike'. If the mind relishes the task, the body is enthused to co-operate in accomplishing the task. If it's a 'dislike task', the lack of interest in performing the task results in a sluggish body response.

Does the mind affect physical health ?

Yes, your body reacts to the way you think, feel and act. Rightly put, this is the mind/body connection.
If you are stressed, anxious or upset, your body reacts. These are physical reactions to what the mind is subjected to. Over a period of time, these can harm your health. Here are few examples.

• Sweaty palms.
  
• Low energy level.
  
• Headache.
  
• Diarrhea, constipation and nausea
  
• Aches, pains and tense muscles.
  
• Insomnia
  
• Frequent colds and infections
  
• Loss of sexual desire
  
• Nervousness
  
• Dry mouth
  
• Difficulty swallowing
  
• Clenched jaw and grinding teeth.
  

Being happy certainly cannot harm your health. Happiness also has physical reactions. Smiling and laughing are the first physical evidence. Being happy makes you feel high, active and energized.

Does physical health influence the mind ?

Certainly! It's hard to be happy when you are unwell. Being sick dampens your mood. If you have a pounding headache; you are not going to enjoy the ache, smile and make merry.

How does mind body wellness help me in daily life ?

The first benefit is becoming a responsible YOU. It is accepting personal responsibility for self, both physical and mental well-being by participating in your own wellness. You learn to strengthen yourself and make a productive and positive change, the reward that lasts lifelong.

• All-round fitness
  
• Living with greater awareness
  
• Improved mental acuity.
  
• Harmonious living/better relationships
  
• Greater energy levels
  
• Optimized performance
  
• Improved immunity
  
• Good sleep
  
• Prevents illness
  
• Clarity in thoughts
  
• Inner peace
  
• Better coping strategies
  
• Better intuition.
  

What is the first step to mind body wellness ?

Your acknowledgement that it is indeed required for your over-all well-being and making deliberate effort to use mind body wellness tips is the first step in mind body wellness.

When do I begin and how do I begin ?

Begin now!
Begin with body wellness. The phrase 'healthy mind resides in a healthy body' is so very appropriate. Here are tips to keep your body in top form.

Check BMI: BMI helps determine a healthy body weight in relation to your height. If you are not at a healthy body weight or over your healthy weight range, it requires attention. Take recommendations from your healthcare provider for specific nutrition needs to reach appropriate weight or a change in diet to manage weight. Besides, you must make right food choices or keep away from certain foods to achieve and maintain a healthy body weight.

Eat right: Eating right is not for a healthy body alone but for a healthy mind too. Not limited to choice of food, eating right also includes not skipping breakfast or meals, eating at the right time and developing a healthy eating pattern. Include vegetables, fruits, whole grains and legumes.

Sleep well: Sound sleep is a prerequisite to health as well as rational thinking. Eight hours of un-interrupted sleep is mandatory to kick-start the next day with full vigor. Sleeping at the appropriate time, abstaining from habits that may deter good sleep eventually support in developing good sleep habits.

Run down water: Regular baths play an important role in boosting immune system, help skin conditions like eczema, reduce risk of illness and even alleviate serious medical disorders. Baths can prevent colds and viruses, reduce stress, improve sleep, strengthen blood circulation and detoxify the body.

Check water in-take: It is common to see a standard recommendation to drink at least 8 glasses of water every day. Just respond to your body as and when it signals. Thirst is a signal. Quench your thirst with water and assist the body in flushing out the toxins. It is good for optimal functioning of the body as well as the brain.

Exercise: Though you have for long followed an exercise schedule, consider if any form of exercise needs to be changed. Make sure you exercise at least 30 minutes each day. Your intention is not only to burn off calories but take a holistic approach to improved living.

• Muscle relaxation techniques
  
• Weight training exercises
  
• Breathing techniques
  
• Yoga
  

Precautionary check-ups: Instead of taking the body to the doctor for repair, take preventive steps to guard your health and vitality. Get regular medical check-ups, a preventive screening mechanism that holds the key to longevity. Visit your doctor to check your blood pressure, cholesterol levels, weight and other physical benchmarks. Early detection of risk factors for disease as well gaining insight into your health status helps in making related lifestyle changes.

Laugh out loud: Even medical experts assert that laughing makes a person healthier. Laughter can support the immune system, improve blood pressure, stimulate the organs and reduce pain, boosts your social skills, reduces aggression etc. All of us define humor differently. Find out what tickles you most.

Often times, when confronted with an issue, you're likely to hear the phrase 'it's all in the mind' to combat changes and challenges effectively. The happenings 'in the mind' proportionately affect bodies.

Engage in a short exercise.
Note your emotions (anger, grief, stress, unfair, offended, helpless etc) and record them.

• Laid off from job
  
• Bereavement
  
• Getting divorced
  
• Suffering from an ailment or injury
  
• Financial problems
  

Similarly, record your emotions (happy, rewarded, achievement) to these events.

• Getting job promotion
  
• Getting married
  
• Arrival of a new born
  
• Moving into a new home
  
• Financial gains.
  

These events trigger certain emotions. Strategies for managing positive emotions are hardly needed. But strategies to cope/manage/deal with negative emotions are required. If the negative emotions overwhelm you, it can have severe repercussions. The impact is not restricted to you alone but to others who interact with you, live with you, your family, friends, colleagues and even the adorable pets.

Am I weak in mind if I feel sad ?

No, feeling sad is a natural emotion, much like feeling happy. There is nothing wrong if you cry too. None of us can stop or run away from feeling sad, hurt, disappointed, stressed, helpless, nervous etc. How do you handle it?

Express feelings - don't suppress: A problem shared is a problem halved. Bottling negative feelings within deliberately or consciously is dangerous. Open your mind and talk with someone if something is bothering you. You can also write down the feelings or express through a painting. Gradually you will feel light and scale up positive feelings.

Think how to deal: Some events are beyond control. A loss of a dear one, natural calamities etc are out of your control. If a social happening like climate change, animal welfare, famine, war etc is affecting you, becoming a member of like-minded people through social networking site opens avenues to contribute and bring about a subtle but positive change. It helps you in feeling better.

Fights, arguments, confrontations, disagreements etc too can cause negative emotions. Perception differs and you hardly have control over the way others perceive. If the situation cannot be changed, change your reaction. Think of constructive ways to deal these emotions. Remember, change is only thing constant in the world and soon you can move on.

The balancing act: Clinging on doesn't ease a situation. In fact, it worsens. Having given your best shot, if there isn't a desired outcome, let go.

Calm your mind and body: Some use unhealthy ways to tackle unpleasant emotions.

• Smoking, alcohol dependence, pills or drugs.
  
• Overeating or starving.
  
• Withdrawing from friends, family.
  
• Abstaining from daily activities.
  
• Sleeping too much.
  
• Procrastinating.
  
• Watching TV for long hours.
  
• Venting feelings to others. (verbal/physical)
  

Healthier ways to tackle contribute both to emotional as well as physical health. Practice 'attitude control'.

• You can learn to say 'no'. It's not wrong.
  
• Stop worrying. Train your brain to stay calm.
  
• Practice relaxation techniques.
  
• If you want to avoid stressful situations think of alternatives.
  
• Prioritize and practice time management to feel accomplished and satisfied.
  
• Do not escape but give your best in dealing with problems.
  
• Reframe problems to gain better perspective.
  
• Take a larger picture of an issue to know its importance in the long run.
  
• Nobody is perfect. Making mistakes isn't a crime. Forgive and forget to feel better.
  
• Look at major challenges as opportunities for personal growth.
  

How does spiritual inclination help in mind body wellness ?

Spiritual inclination equips people to handle stress and promotes a healthier lifestyle.

• Encourages becoming a better person.
  
• Give up bad habits and embrace good ones.
  
• Look at things positively.
  
• Take failure in your stride.
  
• Meditation helps in overcoming health related problems.
  
• Detach action from results thereby reduce disappointment.
  
• Respect and value others for what they are.
  

Spiritualism reminds you of the real purpose of life and not to be bounded by desire, greed, delusion, envy and arrogance. Spirituality encourages people to lead a simple, contended life. A simple lifestyle has fewer demands and aids introspection.

How do I develop spirituality ?

Joining a group is one option. Attend a few meetings. Analyze if it matches your personal goals. It may or may not be what you are looking for. Another option is to tread the path yourself. Take part in meditation classes, read books, note down your understanding and meditate to reach out to your spiritual side.