Optimizing Physical and Mental Well-being: A Quick Guide

By Ingrid Snellings

Improving physical and mental well-being includes healthful eating, regular exercise, managing stress, and getting enough sleep (just to name a few factors).  These changes help facilitate your ability to achieve other goals such as your personal career and/or project goals, and increase your ability to participate in enjoyable recreational activities. You will have more energy and mental clarity as your physical and mental health improves!  Feeling better and having more energy helps you to be more motivated to work on goals with less effort.

Nutrition

Healthful nutrition, according to Dietary Guidelines for Americans, should be met through eating a variety of nutrient-dense foods from all the basic food groups which includes:

• Vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables

•  Fruits, especially whole fruit

• Grains, at least half of which are whole grain 

• Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives 

• Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products

• Oils, including vegetable oils and oils in food, such as seafood and nuts

Calorie intake should be considered as well.  It is important to learn to read food labels and to make the best choices daily.  For more information on the nutritional needs of each age group, activity level and gender, and other important information, visit:  www.health.gov/dietaryguidelines

Another useful tool is MyPlate which is a visual aid that can provide guidelines on healthful food choices: www.myplate.gov 

Exercise

We live in an environment that has led to less physical activity, that, like poor nutrition, can hinder optimal health.  According to the Physical Activity Guidelines for Americans (found at https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines ) most adults should be participating in moderate-intensity activities for 150 – 300 minutes per week or 75 minutes per week of vigorous-intensity activities.  This level of physical activity provides substantial benefits for overall physical and mental well-being.  However, any increase in physical activity provides benefits.  It is important to participate regularly in activities that one enjoys.

Moderate-intensity activities includes walking at 3 mph, sweeping floors, mowing lawns, carpentry work, golf, and playing non-competitive basketball.

Examples of vigorous-intensity activities includes walking at 4.5 mph, hiking, (with light backpack or on hills), jogging, carrying heavy loads, shoveling, competitive basketball, and skiing.

Activities can be broken into shorter sessions and still be beneficial.  For example, one can take three 10-minute walks throughout the day which will be as beneficial as one 30-minute walk.  Also, increasing non-exercise activity thermogenesis (NEAT) is beneficial.  This is the energy expended performing daily activities.  Changing daily activities, such as, taking the stairs instead of an elevator, parking your car farther away from your destinations, or standing instead of sitting for a task, can all increase energy expenditure.

It is also recommended that adults participate in at least two days of muscle-strengthening activities as well as flexibility and neuromotor (especially for older adults to work on balance) activities.

Medical Clearance

Before beginning an exercise program or increasing the intensity of a current program, it is important to determine whether you might need a medical clearance to safely participate.  One can take a PAR-Q+ Questionnaire (https://www.nasm.org/docs/nasmlibraries/pdf/parq-plus-jan-2023-image-file.pdf?sfvrsn=19e47592_2) which will guide you in making this decision based on your answers.  Or you can discuss a new program (including changes in your diet) with your Primary Care Physician.

Stress Management

Stress can be either positive (e.g. the excitement of an upcoming event that you will participate in) or negative.  Prolonged negative stress can be disruptive to both one’s physical health and mental well-being.  It is important that one learns how to better manage negative stress to limit any deleterious effects on one’s health.  Eating more healthful, regular exercise, getting enough sleep, and avoiding stimulating substances can all help reduce stress.  The most obvious method to decrease stress is to solve issues related to stress, such as financial difficulties, or relationship problems.  There are local resources to help with a variety of personal difficulties that might be afflicting one’s life: resources include financial guidance and help, food banks, free legal advice, counselling, and more.  A good place to start is to visit local resources.  For Klamath County, here is a suggestion:  https://www.klamathcounty.org/1102/Community-Resources.

Practicing mindfulness can reduce stress. Mindfulness is the practice of being fully present in the moment of one’s body and environment.  One can participate in mindfulness movement exercises, such as, yoga and tai chi, or doing breathing exercises.

If you are a spiritual person, one’s faith may also be beneficial in reducing stress as one practices gratitude, faith, and dependence on a higher power.

Sleep Hygiene

It is recommended that adults get seven to eight hours of sleep a night.  Sleep deprivation can hinder optimal health.  Developing a bedtime routine can help prepare one’s body for a good night’s sleep.  Here are some suggestions on how to increase the likelihood of a good night’s sleep:

• Create a relaxing environment and a regular bedtime schedule:  use your bedroom only for sleep, not work or watching television or electronics as blue light reduces melatonin production.  Keep your room dark, quiet, and cool.

• Create a bedtime routine to enhance relaxation 30 to 60 minutes before lights go out:  take a bath, read, or listen to relaxing music.

• Do not drink caffeine later in the day: avoid drinking alcohol 2 or 3 hours before bedtime.

• Allow at least two hours before bedtime without eating.

• Exercise regularly

• Go outside daily as natural light helps regulate circadian rhythms

Other Issues to Consider

There are many other lifestyle practices and circumstances that can affect one’s health, such as, substance use, depression, anxiety, negative thoughts, and much more.  This is not a complete list.  As stated, there are community resources available that can provide support. 

What is the role of a Health & Wellness Coach?

The role of a Health & Wellness Coach is to support you in defining what your health-related goals might be based on your values, lifestyle, abilities, knowledge and means.  The Coach supports you on your journey towards becoming your best self.  In this relationship, we collaborate in defining steps to achieve your goals, including how to research and educate yourself and developing the skills necessary for success.  A coach can aid in finding local resources that might be beneficial and support you in identifying and overcoming obstacles that might hinder your progress.  The goal is to increase your accountability, independence, and confidence as you work to achieve your goals. The Coach is present to help motivate you and celebrate your successes on your new journey towards better living!  This relationship is a partnership, but you are the guide and the source on how this journey progresses! 

If necessary, the Coach can partner with your care team to provide support for you in managing your medical issues as well as using guidelines recommended by the care team to include in setting health and wellness goals.

References:

Brehm, B. A., Colberg, S. R., Fassbender, J. E., Finn, L., Fogg-Phillips, L., Franklin, B. A., Jo, S., Matthews, J. A., Muth, N. D., Pagoto, S., Pettitt, C. D., Read, B., Skinner, J. S., Zize, M. (2019). The Professional's Guide to Health and Wellness Coaching. American Council on Exercise.