The connection between the mind and body impacts overall well-being. Emotions, attitudes, and behaviors influence physical health, and physical health, in turn, affects emotions. For example, regular exercise releases endorphins and serotonin, known as “happy hormones,” which help reduce stress and combat depression. Feeling happy also encourages individuals to engage in physical activity, creating a positive cycle.

International Mind-Body Wellness Day, celebrated annually on January 3, highlights the importance of this connection and how it can improve quality of life. Four Hong Kong-based health experts share their insights on achieving mind-body balance.

Nourish Your Body

What you eat significantly affects your mood and mental clarity. Karen Chong, a dietitian at Matilda International Hospital, explains that over 90% of serotonin, the "feel-good" hormone, is produced in the gut. Keeping gut bacteria healthy is crucial for maintaining emotional well-being.

Image by freepik | Eat healthy to boost mood naturally.

To support gut health, Chong recommends fiber-rich foods such as:

1. Whole grains

2. Beans and legumes

3. Starchy vegetables and fruits

4. Probiotic-rich options like kimchi, sauerkraut, kefir, tempeh, and natto

“Avoid diets high in refined sugars and unhealthy fats,” she advises. These foods can lead to chronic inflammation, which contributes to anxiety, depression, and cognitive decline.

For optimal brain function and mood regulation, Chong suggests including:

1. Healthy starches like brown rice, potatoes, and wholegrain pasta

2. Fats from oily fish, nuts, seeds, and avocado

3. Protein from lean meats and beans

Additionally, micronutrients such as vitamin D can improve mood, while antioxidants from colorful fruits and vegetables reduce inflammation and support brain health.

Chong maintains her health by eating a balanced diet of fish, vegetables, and whole grains, alongside regular exercise and seven hours of sleep each night.

Adopt a Positive Outlook

A positive mindset plays a key role in physical health. According to Professor Sylvia Kwok from City University of Hong Kong, optimism reduces stress and lowers cortisol levels. High cortisol levels are linked to hypertension and a weakened immune system, so reducing stress benefits the body significantly.

A positive outlook also promotes better sleep, which is vital for overall well-being. Positive emotions lower inflammatory markers in the body, reducing the risk of chronic diseases.

Kwok recommends three strategies to cultivate positivity:

1. Be Optimistic: Focus on favorable outcomes and treat setbacks as temporary. Optimists believe they can influence their circumstances and solve problems effectively.

2. Develop a Growth Mindset: Embrace challenges, learn from criticism, and celebrate effort. Workshops, experiential activities, and perseverance help strengthen this mindset.

3. Enhance Resilience: Build the ability to recover from adversity by focusing on strengths and potential growth. Resilience improves emotional control and helps navigate difficult situations.

Hone Your Mental Fitness

Mental fitness significantly impacts physical health. Clinical hypnotherapist Olivier Courret, founder of Mind Your Brain, explains that thoughts and emotions create biological changes in the body through neuropeptides. These molecules translate mental states into physical realities, influencing immune function and muscle tension.

Courret recalls overcoming an injury while preparing for the 2019 Asian Triathlon Championship. Unable to run on land, he practiced underwater running and used visualization techniques to imagine himself running successfully. This mental training helped him achieve his fastest triathlon run time.

To develop mental strength, Courret suggests:

1. Practicing visualization regularly

2. Becoming aware of subconscious thoughts

3. Using physical challenges to build resilience

4. Regulating emotions through breathing exercises and meditation

“The key is recognizing that emotionally charged thoughts instruct the body and shape reality,” Courret says.

Be Kind to Yourself

Negative self-talk often leads to emotional distress, making people feel unworthy or inadequate. According to Kathryn Gale, a psychologist at Joint Dynamics, such thoughts contribute to anxiety, depression, and poor physical health.

“When we feel stressed and negative, we neglect nutrition, sleep, and overall well-being,” Gale explains. Positive self-belief, on the other hand, reduces stress and supports a healthier body.

Image by freepik | Practicing deep breathing helps relax and recharge.

To cultivate self-compassion, Gale advises:

1. Practicing deep breathing to relax and regain perspective

2. Being mindful of your inner dialogue and questioning negative beliefs

3. Learning from past mistakes and reassuring yourself of your abilities

“The more relaxed you are, the clearer your thoughts become, helping you see yourself in a better light,” she adds.

Achieving a balance between the mind and body requires intentional practices. Nourishing the body, fostering positivity, strengthening mental fitness, and practicing self-compassion can significantly improve overall well-being.

The connection between the mind and body offers powerful tools for enhancing well-being. By adopting these expert tips, anyone can achieve a healthier and more balanced life.