Stress can be a factor in high blood pressure, diabetes, skin conditions, heart conditions, arthritis, anxiety and more. And, it’s no mystery that both acute and chronic stress appear to have a considerable impact on the immune system. Creating a positive mind-body connection is an important component of mitigating stress. Here are a few approaches you can use to help manage stress and strengthen the mind-body connection. 

Mindfulness: Mindfulness involves focusing on the present moment while noticing your thoughts and feelings without judgement. Studies of individuals who have used mindfulness therapies have shown positive changes in areas of the brain concerned with stress. In fact, some evidence connects physiologic improvements with mindfulness, including decreased anxiety, depression and pain, and increased energy, immune function and cognitive capacity.  

Mindful eating: Mindful eating can be an effective way to help regulate the stress response. Avoid watching TV, scrolling on your phone or performing other distracted activities. Instead, place the attention on how your food looks, smells and tastes, and chew thoroughly.  

Breathing focus: One form of breathing that may decrease anxiety and depression is 4-7-8 breathing.   

Box breathing, which is described in the video below, is another technique that may help you connect with your breath. Another option is to simply take 10 deep breaths—breathe in fully, then out through your nose. 

Avoid the slump: Some evidence suggests that, compared to a slumped posture, adopting an upright posture can improve mood and self-esteem and may be a simple behavioral strategy to help build resilience. There are many at-home exercises that can improve posture. Consider this above-the-head chest stretch:  

Current physical activity guidelines call for adults to achieve a minimum of 150 to 300 minutes of moderate-intensity aerobic physical activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity, along with moderate or greater intensity muscle-strengthening activities for all major muscle groups on two or more days every week. Unfortunately, only about one-fourth of adults in the U.S. meet these guidelines.  

Tracking your progress, either on your own or with an app, can be helpful. If you prefer to work with an expert, simply search for an ACE Certified Personal Trainer. Before you know it, you’ll be meeting the guidelines and hitting your goals.  

A healthy eating pattern is essential to overall health and protection against chronic disease. But for many people, changing their dietary habits can seem overwhelming. What do I eat? How much? How can I make it work with my schedule and lifestyle? What’s right for me? One of the most effective ways to transform your plate is to consume nutrient-dense foods, such as vegetables, fruits, nuts, seeds, beans, whole grains and lean proteins. That may seem like a lot of dietary changes at once, so let’s narrow our focus.  

Only about one in 10 adults meet the Dietary Guidelines for fruit or vegetable consumption, which recommend 2 .5cups of vegetables per day and 2 cups of fruit per day if following a 2,000 calorie per day eating plan. In keeping with the theme of starting with small, manageable changes, make a goal to consume more produce daily.  

Sleep is essential to every system in the body. Unfortunately, myriad factors directly compete with sleep, and many people do not get enough. In fact, adults who get fewer than seven hours of sleep are at higher risk for chronic disease and health conditions. Additionally, a lack of sleep is connected to higher stress levels, physical inactivity, poor nutrition, weight gain, impaired immunity and more. With busy lives, it’s important to employ your own personal strategy for ensuring quality sleep. Behavioral approaches include getting daily exercise, eating healthy foods, limiting caffeine and alcohol, and being consistent with bed and wakeup times.  

Consider developing a bedtime routine to set the stage for sleep. This may include a comfortable room temperature, reading, listening to calming music, reducing light exposure and ensuring the bedroom is dark and tranquil. Avoiding blue light, which suppresses the body’s release of the sleep-promoting hormone melatonin, is especially important. Interestingly, a National Sleep Foundation poll showed that 90% of Americans use an electronic device in their bedroom within an hour of trying to fall asleep. 

If you find yourself scrolling through your phone, working on your computer or watching TV—all of which emit blue light—try to refrain from those activities for at least 90 minutes before bedtime. Set a goal, and even a reminder, to peacefully conclude each day.  

The quality of our social relationships is another factor that affects our health. In fact, people who have supportive and close connections generally have lower incidences of chronic disease. In addition, social isolation has been shown to significantly increase risk of premature death from all causes and is linked to higher rates of depression, anxiety and suicide.  

Making social connections can be as simple as greeting a neighbor in the street or making a phone or video call to a friend or family member. Reaching out to people you know is inherently more comfortable, but there are many ways to expand your interactions.