Reviewed by Fred Grover Jr., MD of Forum Health Denver
At a Glance:
You’ve probably noticed the link between your mental and physical health—those nights when stress leaves your shoulders tight or when excitement seems to energize every cell in your body. What if this connection isn’t just a fleeting feeling but a key to unlocking better mental and physical well-being?
The mind-body connection goes far deeper than we often realize, influencing everything from how we heal to how we process emotions.
In recent years, science has validated the profound connection between the mind and body. One of the most fascinating fields emerging from this understanding is psychoneuroimmunology, which explores the intricate relationships between mental health, the nervous system, and immune function.
Psychoneuroimmunology (PNI) studies the relationship between immunity, the endocrine system, and the central and peripheral nervous systems… neurotransmitters, hormones, and neuropeptides have been found to regulate immune cells… [demonstrating how] chronic stress affects significantly the function of the immune system.
At the heart of this field is a simple yet revolutionary idea: our thoughts, emotions, and overall mental well-being directly impact our physical health and susceptibility to illness.
We’ll explore the fascinating science behind the mind-body connection, uncover how mental health impacts physical health (and vice versa), and offer you practical steps to harness this link for a healthier, happier you.
The Mind-Body-Immune Connection: Psychoneuroimmunology from a Functional Medicine Perspective
From a functional and integrative medicine perspective, psychoneuroimmunology isn’t just a theoretical concept—it’s a cornerstone of care. By addressing the interconnectedness of the mind and body, our functional medicine providers empower you to achieve optimal health through strategies that nurture both physical and mental well-being.
The Science Behind Psychoneuroimmunology
The mind and immune system are in constant communication through the nervous system, hormones, and chemical messengers called cytokines.
Chronic stress, for example, can trigger the release of cortisol and other stress hormones, which, when elevated over time, suppress immune function and increase inflammation in the body. This can lead to an array of health issues, from frequent infections to chronic illnesses like autoimmune conditions.
Studies have shown that increased psychological stress and depression are associated with a decrease in immune functioning and worsened health outcomes for many conditions including:
- Coronary Artery Disease
- Cancer
- Autoimmune Disease
- Infection
- Wound Healing
- Alzheimer’s Disease
On the flip side, positive mental health practices, such as mindfulness and gratitude, can bolster immune resilience by reducing inflammation and promoting a balanced stress response.
The mind-body connection underscores why addressing mental health is a key part of any comprehensive approach to wellness.
How Functional and Integrative Medicine Excels in Mind-Body Care
Functional and integrative medicine providers are uniquely equipped to address the interplay between mental health and immune function because our approach considers the entire person—mind, body, and environment.
Since functional and integrative medicine providers focus on treating the whole person, there is an opportunity to ease fears or discover where else in your life you could be struggling and help encourage more positive coping strategies.
Your Forum Health provider might ask more detailed questions about your mental and emotional health including:
- Difficulty Sleeping
- Problems at Work
- Tension in the Home
- Irritability and Mood Changes
- Worries and Fears
These insights are necessary to know and understand your inner struggle. And failure to do so could compromise your opportunity for healing.
The conditions shown to most likely to induce chronic debilitating stress are the emotional adjustments of retirement, reduction in income, chronic illness, loss of mobility or function, isolation from or loss of loved ones, divorce, chronic strain such as caregiver’s stress, problems with children, re-location, and many others.
If you are currently experiencing any of these stressful life events, share it with your Forum Health provider so they can offer resources to support you during this time.
Leading the Way: Functional Medicine is A Personalized Approach to Whole-Person Care
The good news is that you’re already here! And your Forum Health provider is equipped to support you through the lens of psychoneuroimmunology with:
- Comprehensive Assessment: in-depth health history evaluations and advanced diagnostics to assess both mental and physical health exploring stress levels, sleep quality, gut health, hormonal balance, and markers of inflammation—all of which influence the immune system.
- Personalized Interventions: including stress reduction techniques like meditation, yoga, or breathwork. Identifying and addressing nutritional deficiencies that may impact brain function and immunity, such as vitamin D, zinc, and omega-3 fatty acids. Optimizing gut health that houses 70% of the immune system to improve both mood and immune resilience. And using natural remedies like ashwagandha, rhodiola, or magnesium to regulate the stress response and support mental clarity.
- Mind-Body Medicine: recommending therapies that blend mental and physical healing to retrain the brain’s response to stress and enhance immune regulation.
- Addressing Root Causes: identify and address the underlying causes of stress, inflammation, and immune dysfunction – like unresolved trauma, chronic infections, or sleep apnea, which can contribute to poor mental and immune health.
Psychoneuroimmunology In Practice: 5 Habits to Boost Immunity by Focusing on Mental Health
Incorporating mood-boosting coping strategies to reduce stress and enhance emotional resilience can become a daily habit to ensure that you’re maintaining a strong mind-body connection.
Use these strategies to leverage the connection between mind and body and positively influence mood and promote overall mental health.
- Physical Activity: Engaging in regular physical movement releases endorphins, the body’s natural “feel-good” chemicals, and reduces levels of stress hormones like cortisol. Walking, dancing, swimming, or yoga can elevate mood and when done in nature provides additional benefits by reducing anxiety and improving focus.
- Connect with Others: Social connections play a vital role in mood regulation and emotional support. Call or meet with a friend or family member who lifts your spirits or participate in community groups or activities that align with your interests.
- Engage in Creative Outlets: Creativity can act as a therapeutic escape and help you express emotions in a healthy way. Try painting, drawing, writing, or crafting, listening to uplifting music or playing an instrument can enhance your mood, or experiment with recipes to engage your senses and feel productive.
- Meditation & Breathing Techniques: Listening to guided meditations to help you ground into the present moment or intentional breathing can calm your nervous system and improve mood. Try taking deep breaths, box breathing, or alternate nostril breathing.
- Journaling: Writing down your thoughts and feelings can help you process emotions and clear your mind. Write freely about whatever is on your mind or focus on positive experiences or aspects of your life.
Remember, you have the power and support to enhance the resilience of your mind and body while creating a strong foundation for lasting health.
Working with your Forum Health functional medicine provider ensures that your health plan is tailored to your unique needs, making your journey toward wellness more effective and empowering.
Get started by scheduling an appointment with a Forum Health provider near you.
