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Mindful Mondays: The Mind and Body Connection

This is the second in a series of articles in October focused on mental health in honor of National Emotional Wellbeing month.

Elmira, NY (10/11/2021) — If you're feeling stressed or anxious, one solution is to take a walk, snack on an apple and then get to bed early for a great night's sleep. That's because research connects mental health to how we treat our bodies, in particular getting enough quality sleep.

According to sleep expert Matt Walker, "Sleep is the Swiss army knife of health. When sleep is deficient, there is sickness and disease. And when sleep is abundant, there is vitality and health."

Research shows that the amount and quality of our sleep has a deep impact on our ability to learn and gain memory, our diet, our immune system, and even our DNA.

So how much sleep is enough? According to multiple sources, including the Centers For Disease Control and the Mayo Clinic, an adult should get between 7 - 9 hours of sleep. To improve your sleep, ensure that you go to bed and wake up at the same time each day, sleep in a cool room (~65 degrees Fahrenheit), and reduce or avoid caffeine, alcohol, and other sleeping aids, which negatively impact a healthy sleep cycle.

What's more, when we feel refreshed and nourished by our sleep, we are more likely to improve our diet and increase the amount of exercise we get, which both play an important role in our mental health. Getting fresh food rich in the vitamins and nutrients our bodies crave has well-known effects on our immune system and brain development. And exercise, which doesn't need to be overly strenuous to count, improves our ability to focus, protects our brain, helps with our learning and improves our immune system. According to some, there may be a reason why many philosophers and deep thinkers were avid walkers, including Aristotle, Frederick Neitche, David Thoreau, and Immanuel Kant.

"Ensuring that your mental health is at optimal performance requires that your physical health is well maintained," said Wendy Fiscus, director of Health Services. "A few ways you can achieve this is to get plenty of rest, stay well hydrated, eat a well-balanced diet, and keep up with preventative health measures such as getting your annual Influenza Vaccine."

"Elmira College is hosting a Flu Clinic from 10:00 a.m. - 3 p.m., Thursday, Oct. 14 in the Clarke Health Center," said Fiscus.

Mental Health Resources:

  • Sign up for in-person, telephone, or virtual counseling by reaching out to Dr. Kevin Murphy, counselor, at kmurphy@elmira.edu.
  • Counselor Kevin Murphy will present, "Tired of Feeling Miserable? Let's Do Something About It" from noon-3 p.m., Saturday, Oct. 23, in the GTL Lecture Hall. All are invited.
  • Leverage the Chemung County Chamber of Commerce to find area spas, massage therapists, nature centers, yoga studios, and other businesses focused on helping you relax, meditate and treat yourself.

Previous Mindful Monday Articles

October Mindful Mondays at Elmira College

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In these Monday morning articles, you will find tips and advice about how to stay mentally fit and what to do when you feel less than mentally strong.

Counselor Kevin Murphy will present, “Tired of Feeling Miserable? Let’s Do Something About It” from noon-3 p.m., Saturday, Oct. 23, in the GTL Lecture Hall. All are invited.

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