The overlooked foundations of mental well-being: integrating mind and body

The overlooked foundations of mental well-being: integrating mind and body

The Overlooked Foundations of Mental Well-Being: Integrating Mind and Body

Written by Rebecca McWilliam – Psychologist 

As a psychologist, I frequently see people striving for improved mental health through therapy, medication, or mindfulness practices. While these approaches are important, evidence continues to show that psychological well-being is deeply intertwined with our physical health. Addressing both domains together - mind and body - is often what creates sustainable improvements in mood, cognition, and resilience. In this post, I will outline several key lifestyle factors that play an important role in mental well-being.

Sleep: The Cornerstone of Mental Health

Sleep quality and quantity remain some of the most powerful predictors of mental health outcomes. Inadequate sleep has been consistently linked to heightened risk of anxiety, depression, and impaired emotion regulation (Palmer & Alfano, 2017). A 2015 meta-analysis confirmed that sleep disturbances significantly increase the likelihood of developing depressive symptoms over time (Beattie et al., 2015).

For many people, poor sleep creates a cycle: insomnia worsens mood, and low mood makes sleep more elusive. Interventions such as cognitive behavioural therapy for insomnia (CBT-I) have shown strong efficacy not only for sleep but also for secondary improvements in mental health (van der Zweerde et al., 2019). Prioritising consistent sleep routines, reducing screen exposure before bed, and building wind-down rituals are simple but evidence-based steps that can meaningfully enhance well-being.

Magnesium also plays a key role here, helping to calm the nervous system, regulate stress hormones, and support deeper, more restorative sleep. When your body’s magnesium levels are balanced, it’s easier to unwind, recover, and recharge overnight (Abbasi et al., 2012; Arab, Rafie, Amani, & Shirani, 2023). 

Physical Activity: More Than Fitness

Exercise is often framed purely in terms of physical fitness, but its mental health benefits are equally compelling. A large Australian longitudinal study found that individuals engaging in regular physical activity were significantly less likely to experience depression, regardless of genetic risk (Harvey et al., 2018). Even modest levels of movement - such as walking or yoga - have been shown to reduce symptoms of anxiety and improve cognitive performance (Rebar et al., 2015).

Movement promotes neuroplasticity, reduces systemic inflammation, and supports stress regulation through the hypothalamic-pituitary-adrenal (HPA) axis. Importantly, the benefits are dose-responsive: more activity is generally better, but any increase is preferable to none. For busy adults, “exercise snacks” - short bursts of movement spread across the day - can provide accessible entry points.

Electrolytes, particularly sodium, play a crucial role in how the body responds to and recovers from movement. During exercise, sodium loss through sweat can affect muscle function, hydration status, and even cognitive focus, all key factors in sustaining performance, post-workout recovery and mood.

Nutrition: Fuel for Brain and Body

Emerging research in nutritional psychiatry highlights the role of diet quality in mood regulation. Diets rich in fruits, vegetables, wholegrains, legumes, nuts, and fish are associated with lower rates of depression and anxiety, according to recent studies (Opie et al., 2017). The SMILES trial, conducted in Australia, provided compelling causal evidence: participants with major depressive disorder who adopted a Mediterranean-style diet experienced significant reductions in depressive symptoms compared to a control group (Jacka et al., 2017).

Rather than focusing on restrictive rules, a whole-foods approach - minimising highly processed foods and increasing nutrient-dense options - appears most beneficial for psychological resilience. When focusing on a whole-foods approach, it can be difficult to balance high quality sodium. Often our sodium intake is reliant on packaged and processed foods, so when you drop those, supplementing with a high quality electrolyte can support full body function.

Research shows that minerals like magnesium, and potassium can play a subtle but vital role in this process by supporting nutrient absorption and cellular function. Science is showing that when your body has the right balance of these minerals, it can more efficiently take in vitamins, antioxidants, and other nutrients from whole foods, maximising the mood-boosting and cognitive benefits of a nutrient-rich diet (Delpire & Gagnon, 2020). 

Hydration and Electrolytes: Supporting Cognitive Clarity

Hydration is sometimes overlooked in conversations about mental health, yet it plays a crucial role in cognitive performance and mood. Even mild dehydration (around 1 - 2% body water loss) has been associated with increased fatigue, irritability, and reduced concentration (Armstrong et al., 2016). Electrolytes such as sodium, potassium, and magnesium regulate fluid balance, nerve conduction, and muscle function, all of which indirectly support psychological well-being.

Stress Regulation and Mind-Body Practices

Chronic stress contributes to heightened risk of depression, anxiety disorders, cardiovascular disease, and burnout. Psychological strategies such as cognitive reframing, problem-solving, and mindfulness are effective, but pairing them with body-based techniques may enhance outcomes.

Mind-body interventions such as yoga, tai chi, and breathwork have been shown to reduce physiological stress markers (Pascoe et al., 2017). Slow, diaphragmatic breathing, for example, activates the parasympathetic nervous system, promoting calm and aiding recovery from stress responses. These practices are especially beneficial when integrated into daily routines, rather than reserved only for moments of crisis.

Social Connection and Meaning

Finally, human beings are inherently social. Loneliness and social isolation are increasingly recognised as significant risk factors for poor mental and physical health, including premature mortality (Holt-Lunstad et al., 2015). Social connectedness, on the other hand, provides emotional support, a buffer against stress, and a sense of identity and belonging.

Engaging in community activities, cultivating supportive relationships, and seeking purpose - whether through work, volunteering, or creativity - are protective factors that strengthen psychological resilience.

Bringing It All Together

Mental health is never determined by one factor alone. It is the cumulative impact of multiple interwoven domains - sleep, movement, nutrition, hydration, stress management, and social connection - that shapes our capacity to cope, thrive, and find meaning. Attending to these lifestyle foundations provides an essential scaffold for mental well-being.

For those seeking to improve their psychological health, consider an integrative approach: small, sustainable changes across multiple areas of daily life. As the evidence shows, the benefits extend beyond symptom reduction - they foster a richer, more resilient life.

References

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