Health is not merely the absence of disease or infirmity, but rather the combination of having healthy bodies, healthy minds, and social well-being. The fact that health is multifaceted demands an exploration of the interconnections between our bodies, our minds, and our emotions. Physical health, mental health, and emotional health are not separate silos jealously guarded against intrusion by the other, but are part of the same cloth, each woven into the whole. This essay defines the terms health, mental health, and well-being, and sets the stage for the examination of the many factors contributing to good health.
The word health comes from the Old English ‘helpe’, meaning happiness, wholeness, or soundness. Well-being has expanded on these definitions as having a good, satisfying, and balanced life—jumping off the spectrum with a display of positive emotion to being ill and diseased, and finally landing as positive aberration with the absence of affective tidings. The study linked overall well-being, a full and healthy life, to three discrete components: satisfaction of one’s basic material needs (adequate food, shelter, work, and income); engagement in basic social services and relationships, such as community participation, recreational activities, and primary medical care; and emotional and basic health characterized by happiness, emotional satisfaction, lack of depression and anxiety, and absence of chronic physical illness. In this essay, we provide a compendium of the scientific literature on how to obtain the three fundamentals of a healthy life. We systematically review the relationships between physical health, mental health, and emotional health.
The Importance of Holistic Well-Being
Even in the confines of basic understanding, the concept of bare-minimum health is difficult to define. When we are healthy, is it merely the absence of disease, or does it include a measure of strength, comfort, and even, to a certain extent, happiness? Without attempting to answer the question, the healer in us begins their work. No ancient practitioner could forget to consider the emotions and the spirit, as well as the physical body, or believe that the two could function autonomously. The foundational ideas of the health forces, as we understand them today, reflect these simple truths.
In assessing the health of a client, we cannot afford the prejudice or the ignorance that lumps mind with body and neglects the emotions as an influence that in any way adds to, brings about, or modifies the whole pattern. What is preoccupation except an emotional state? Does one dare to declare a person who is totally preoccupied with some sorrow, love, ambition, or work, physically sound, simply because there is no disease? Quite apart from the fact that the state of mind or constant preoccupation must in itself be most detrimental to mental and physical well-being, what undermanned areas of the personality must become affected? What is a spastic colon but a physical reaction to a state of tension? There are many facts that demonstrate, in no uncertain terms, that loss in physical strength is the expression of loss of nerve. All health depends on the integrity of the whole. A mind without an organic embodiment can become sick and malformed. There is no reality on earth for mind or body, except through one another.
Definition of Physical, Mental, and Emotional Well-Being
Physical Well-Being
Physical well-being is the healthy functioning of your body. A person who is in good physical shape can not only do everyday tasks without getting tired easily, but also has the energy to enjoy work, play, relaxation, and hobbies. Your body changes over time, so it’s important to support your health and address medical and dental problems as they arise. If you’re eating right and keeping your body clean, you are going to be more likely to have the energy and good health to get what you want. Most people who are eager to look good already understand that the foundation of beauty is good health. They know good nutrition and regular physical activity help the body feel better and help sustain the ability to do the things they want and need to do every day.
Mental Well-Being
Mental well-being means that you are flexible and intelligent, have a good memory, can communicate ideas well, know how to figure things out, use resources in your environment, learn effectively, and can solve problems, even when they are hard or annoying. You can think clearly and are motivated to learn new things. Your mind is free of major worries, fears, and negative feelings. This doesn’t mean that you never have a bad day or don’t experience normal stress. It also means you have good coping skills and can bounce back or recover from depression, anxiety, fear, and anger. True strength of character means that you are patient, dependable, and reasonable. You are a good listener and learn from your experiences. You are also empathetic and can put yourself in someone else’s shoes. It’s also important to have the ability to establish some sense of a connection and to trust others; you are good at building relationships within your work group and in the community. People value your friendship.
Physical Health
Possessing good health is essential for maintaining a high quality of life. Physical health, in particular, is an important component of overall well-being. If a person’s body isn’t functioning properly, they are unlikely to feel well mentally, emotionally, or spiritually. Lifestyle choices can have a deep impact on one’s level of physical wellness. Eating reasonable amounts of nutritious food, getting enough sleep, and functioning as part of a community are all important to maintaining proper physical health. Regular health check-ups and screenings can also help people address physical health issues before they escalate.
Physical health refers to the capacity of an organism to perform physically in an efficient, effective, and healthy manner. Nutrition, sleep, and exercise all play important roles in maintaining physical health. Chronic illnesses can have an impact on a person’s health, society, and overall quality of living. Chronic diseases have been conservatively estimated to account for a significant number of deaths each year. Most of these are preventable. The buildup of such illnesses, categorized as “non-communicable diseases,” is predicted to have major social, economic, and political outcomes. It is important to encourage healthier lifestyles in an effort to combat these diseases. Regular check-ups are important for maintaining physical health.
Nutrition and Diet
Introduction: Physical and mental health are closely intertwined, and good physical health may bolster individuals’ mental health while improving their ability to manage adverse life events. The Foundations of Good Health aims to address physical, mental, and emotional health in the current issue and the next. Of course, readers should bear in mind that our aim is to provide a preliminary approach and draw attention to the negative effects of poor dietary habits on both physical and emotional health. This practice article will discuss nutritional points that influence physical, mental, and emotional health to some extent.
Nutrition and Diet: Nutrition is the science that interprets the nutrients in food and the association between diet, health, and disease. A balanced diet is a fundamental necessity for sustaining a good quality of life. A healthy diet typically consists of a combination of different vitamins, minerals, proteins, carbohydrates, and fats. However, the intake of the right quantity of nutrients may vary from person to person according to their age, sex, weight, and other factors. A balanced diet includes options from all food and macronutrient groups, with particular emphasis on fruits, vegetables, nuts, whole grains, and lean protein sources, in addition to chronic eating habits. Adequate fluid intake should also be considered as an integral part of a balanced diet.
The human body needs to secure a minimum amount of energy to carry out basic internal activities. The requirement for energy is met by energy-containing compounds such as carbohydrates, protein, and fats. As a result, a balanced diet plays an essential role in supplying energy to the body. Healthy eating has been shown to contribute to disease prevention. Eating at least two servings of fruits and three servings of vegetables each day may help to prevent eye and digestive problems. Because many high-fat foods are also high in calories, a diet high in unsaturated fats may help lower weight. Second, individuals with the condition might suffer from far more mild nutrient overconsumption circumstances. Indeed, using the Nutrition Facts label is not only a good way to keep tabs on nutrients in meals, but it is also conducive to making sensible choices.
Exercise and Physical Activity
Physical activity is movement that requires energy. Exercise is a subcomponent of physical activity that is composed of planned, structured, repetitive, and purposive movements. The forms of exercise with the most well-documented health benefits are aerobic activities and activities that develop strength in the muscles. Other types of exercise that offer fitness benefits are flexibility activities and balance activities that can improve balance. Most of us are likely familiar with the physical benefits of regular physical activity and exercise, but fewer are aware of the powerful mental health benefits these activities also provide.
Numerous physical health benefits are linked to regular physical activity. These include improved heart and lung functioning, decreased risk for many chronic diseases, and increased potential for weight loss and weight management. Regular physical activity also has a substantial impact on psychological well-being. Mood enhancement revealed in studies suggests that engaging in regular physical activity can also serve to reverse the damaging effects of stress on the body. This stands to reason given that a single session of physical activity can elevate mood and feelings of pleasure, energy, and enjoyment. Regular activity appears to foster a sense of success and mastery, leading to enhanced self-esteem and confidence. Physically active individuals also perceive a greater sense of control in their lives compared to those who are sedentary. Regular physical activity provides an opportunity to generate feelings of excitement, enthusiasm, and vigor. And, if not at the peak of physical condition, the opportunity to return to that state is quite exciting to those who become engaged in active living. Active individuals continue to have fun with their physical activities, and in fact, they view themselves as masters of their respective activities. The fun of the activities is a primary reason they continue to perform them regularly. In addition, physically active individuals fall in love with the way their bodies feel. With improved fitness comes the sense of freedom.
Moderate-intensity physical activities, such as walking, are safe for most people and can contribute to overall good health. Plus, the physical benefits of regular physical activity are hard to ignore. You’ll not only feel better about yourself, but you’ll feel better too. Research shows that moderate-intensity physical activity improves mood, relieves stress, and increases the overall quality of life. Initially, people should perform physical activities at a light intensity or for short periods of time. As they become more physically fit, they can perform more physical activity for longer periods of time or increase the intensity of their activity. For further health benefits, most individuals respond best to a program that includes both aerobic activities and strength training activities. Additionally, activities to improve flexibility and balance are beneficial. Examples of flexibility activities are stretching and yoga. To improve balance, balance exercises such as standing on one foot are particularly good and can help improve stability and prevent falls. If you have any medical conditions or if you are in doubt about something, discuss physical routines and exercises and recommendations with your doctor or other healthcare professional. Activity is important, but not every person’s circumstances allow us to follow the general guidelines or recommendations. Activity levels depend on personal preferences, age, health status, time, and interest. What and when to do activities is up to you.
Mental Health
Mental health is an important component of overall well-being that contributes to mental, emotional, and physical wellness. It encompasses resilience as well as cognitive and emotional functioning. Common mental health issues include depression and anxiety, as well as more severe illnesses like bipolar disorder and schizophrenia. Mental health problems have significant costs in terms of disability, and mental issues are the leading causes of years lived with disability. It is important to note that people who suffer from mental health issues are not weak. Unsupportive societal and familial environments can contribute to exacerbating the problem, though they are often a result of stigmatizing messages from our cultural, historical, and social groups. Appropriately approaching a person with mental health issues with acceptance and empathy, allowing them to engage with their community at a level consistent with their beliefs, can result in improvement, making it important to understand and support them.
Mental health is determined by a complex interaction of genetic, biological, personality, social, and environmental contributors. Chronic stress, by degrading cellular tissues and aging the body’s systems, can reduce one’s psychological resilience and positive mental health. About half of a person’s mental health is determined by how their environment regulates their stress levels; these factors can include both the individuals a person is associated with as well as their living environment. There seems to be evidence that genetic factors primarily detect negative mental health states, rather than positive mental well-being, perhaps because mental wellness and happiness are not as heavily influenced by life events as distress and other mental health problems. Lifestyle choices can positively affect one’s mental health, including eating right, managing stress, and physical activity. Psychotherapy and counseling are the primary evidence-based recommendations for treating negative mental health states and states of mental distress, and can help to either prevent or manage mental health problems.
Stress Management
Physiological and Psychological Changes that Occur Due to Stress Stress is part of everyday life. The body’s physiological reaction to stress is like a well-tuned machine that is instantly ready to respond to threats in the environment. However, if this stress response is switched on and left on continually, it can undermine your best physical and mental health and overall functioning. There are numerous stressors that can affect your mental health, which can be clustered into the following categories: biological; personality factors; specific, everyday problems such as work environment, relationships, or finances. Practical Tips for Handling Stress Time Management: set realistic expectations; practice organizing; identify high and low energy periods; avoid complicating your life or taking on too much. Relaxation Techniques: techniques that can be learned to reduce stress and quiet your mind include deep breathing, meditation, guided imagery, progressive muscle relaxation, and biofeedback. Connect with others: underneath stress is often disconnection. Humor and laughter: a good laugh relaxes the body and uplifts the mind. Get physical: engage in regular physical exercise to help you work off tension; express yourself; discuss your concerns – keeping thoughts and feelings inside increases stress.
Coping Mechanisms
Coping with mental health challenges is an important life skill. Some of the strategies people use to cope with, or regulate, their emotions are adaptive while others are maladaptive. People use a combination of both types of coping strategies throughout their lives. It is crucial to develop adaptive coping skills early in life as these can help to manage the effects of trauma, abuse, or just the ordinary stresses of living in the 21st century. Waiting until adulthood to try to learn healthy coping skills is often too late for adequate emotional regulation, which can impact mental health in the long term. Adaptive coping skills are sometimes called “problem-focused” or “emotion-focused.” Problem-focused coping is an adaptive strategy because it usually leads to a resolution of the problem and a generally positive outcome. Emotion-focused coping is useful when you cannot change the stressor but want to adapt to changing feelings.
Maladaptive coping strategies occur when people learn to avoid stressors or when they turn to substance abuse to dull or change unwanted feelings. Watching TV for hours is an example of an avoidance behavior that, if done in moderation, can sometimes be adaptive. In excess, however, avoidance behavior can lead to increased problems. People often use a variety of these strategies to manage their mental health. These coping mechanisms can be identified because they tend to lessen stress. Keeping a journal, talking positively to yourself, exercising, and seeking support from others are all ways of managing stress. Knowing which coping mechanisms are healthy for you is a process of trial and error. The ability to motivate and deploy a healthy coping mechanism is an indicator of emotional maturity.
Emotional Health
Emotional health is an essential part of well-being. It involves being able to recognize, manage, and express emotions in a healthy way. When you can do this, you are learning good skills that can improve your relationships as well as how you cope with stress. We call this emotional intelligence, and good emotional intelligence is linked to being healthy in both body and mind. Emotional knowledge and management are like any other personal skill: they can be improved with learning and practice.
One good rule of thumb for emotional intelligence is simply recognizing that we all have strong feelings sometimes. It does not make anyone bad or weak, and it is not better to hold those feelings in or ignore them. In fact, trying to do this can actually make you more upset in the long run. Being able to clearly recognize, describe, and express your feelings to yourself and other people is very helpful. Active listening and empathy with the feelings of others are important skills of healthy emotional interaction, too. Physical well-being and mental health are closely linked to emotional health. Suppressing feelings weakens the body as well as silences the mind. Innovative self-help methods like laughter clubs, drama therapy workshops, and the mind-body exercises of yoga and qigong work as an emotional health approach.
How emotional health affects mental health and relationships: If you ignore or hide your emotional health, it can lead to unprocessed emotions that can affect your mental health and emotional relationships with others. Busy lives, past traumas, big changes, world events, and family responsibility are just some of the things that can bring unprocessed emotions. Unprocessed emotions can cause more harm than expressing your feelings to others. If emotions are not expressed, they can start to fill up like a bottled emotion. Toxic emotions contain chemicals like the stress hormone called cortisol. The buildup of toxic emotions can cause stress on your body as well as changes in your mental health. Taking the time to recognize and process your true emotions is essential; ignoring them increases the negative effects. Emotional health is a vital and often overlooked part of being healthy. Managing your feelings this way improves the ability of our attention and memory system. Emotional growth moves us emotionally from a problem-based focus to a value- and healthy solutions focus when uncertainty and challenge exist.
Building Resilience
Building Resilience. Alongside our genes and environments, our responses to life also influence our well-being. Resilience is the ability to adapt in the face of adversity, negotiating the stress and available resources during changes in life. It is not just about survival. Resilient individuals bounce back in the face of difficulties and learn valuable lessons from their hard times. There are many coping factors that enhance resilience, including having meaningful relationships with supportive friends and family. Furthermore, people who have developed positive thinking skills or problem-solving skills are known to cope better with stress. Finally, feeling good about our bodies, having good emotional regulation skills, a sense of humor, good self-management, and assertiveness in relationships all contribute to being resilient and adaptable no matter what life throws in our way. Building resilience involves taking care of ourselves and anticipating in advance the challenges that we might face.
Strategies for Building Resilience. • Make connections: having an active and supportive relationship with friends, family, and colleagues enables a person to share their ideas, thoughts, and worries. • Avoid seeing crises as insurmountable problems – try to look beyond the present to keep perspective. • Accept that change is a part of life – try not to overestimate the body’s adaptability, but beyond some extent, accept the changes. • Move toward your goals – some people feel they are victims and lose hope or energy to fight it. Set realistic goals and move towards them, and let other people help you in achieving them. • Take decisions and actions – take the decision and then act accordingly. Do something about the situation you are in. • Look for opportunities for self-discovery – rarely are people content and happy with what they are doing. When people deal with stressful situations, they find that they learn about themselves by coping with the stress. • Nurture a positive view of yourself – develop confidence in your way of working. • Keep things in perspective – if you have unrealistic expectations, people can handle greater stress if it has a beginning and an end. A situation that is intolerable may just be mentally unbearable. • Maintain a hopeful outlook – a high level of self-motivation and hope encourages the individual to remain positive even in stress. • Take care of yourself – pay attention to your physical and emotional needs.
Managing Emotions
Emotional management is the ability to manage your emotions. This is a significant aspect of emotional health. Emotional awareness and understanding your feelings are important. When you feel an emotional reaction, it is essential to acknowledge it. Sometimes feelings can be frightening or confusing, but it is unhelpful to repress them or react immediately. Once you have acknowledged your feelings, ask yourself why they came about. There are many strategies for managing emotions, ranging from mindfulness to cognitive restructuring for changing negative thought patterns. All of these strategies focus on enabling you to express your emotions in a healthy and balanced manner so that you do not bottle them up or repress them, which can lead to feeling overwhelmed. Ultimately, emotional management aims to enhance your quality of life. Expressing emotions in healthy ways that don’t harm yourself or others is one of the first steps in taking back some control over your life. This is especially helpful if you tend to feel constantly emotionally overwhelmed or anxious. Often, people find that we are more able to “read” others’ emotions. Behavior is simply something that we can all observe. In the next section, we will explore strategies for modifying behavior to retain better, more fulfilling relationships with ourselves and others. If it seems hard to manage your emotions, developing emotional intelligence and emotional resilience is a good life-changing practice. It is essential to always practice self-compassion. There are many challenges that may arise when first trying to manage your emotions. Some pitfalls include simply not being in the mood to try any of the strategies or feeling unprepared and not knowing where to start.
