Balancing Health and Recognizing Change

Health is so relevant, it's irrelevant. Who cares?

Health is an important topic. Yet, its ubiquitous prevalence in everyday life allows the topic to be overlooked, undermined, and oftentimes ignored. When it comes to health, many people read "physical health": build muscle, eat healthy, sleep early, and exercise. While physical health is essential for survival and is the embodiment of your internal and external structure, another crucial element, mental health, is just as important as physical health. Recognizing the impacts on mental health caused by daily stressors is critical, as it affects emotions, feelings, cognitive abilities, and decision-making skills. In a short sentence, both physical and mental health are the essential building blocks that make up your unique traits and who you are.

When you compare physical health to mental health, you would probably think one is more important than the other. However, all of this generally comes down to how well you are preserving your well-being. One could have a spectacular social life, be emotionally stable, and show no signs of depression but could suffer internally due to poor diet management and low activity levels (a mask that covers their problems). Another could be extremely fit with a great diet, but little social interaction and the traumatized breakup create an unstable emotional meltdown. One isn't over the other; you need a balance between good physical and mental health.

But it's easy to fix, is it not?

You could say, "So what? Just eat healthy and, like, talk to people. The internet exists for a reason. People go to therapy for a reason. There are gyms, fresh markets, and parks—all places where you can socialize and live a healthier life."

It's really not that simple. The unfortunate reality isn't that of an easy gym membership or a walk in the park; it cannot immediately resolve internal challenges.

Let's talk about social factors. We all know about introverts and extroverts; to put it short, introverts would rather spend time alone, whereas extroverts would rather spend time with other people. Here's the problem: you cannot just say, "Hey, why don't you go up and talk to people?" to an introvert. Their brain is neurologically built differently from extroverts; they will find it especially difficult and stressful for what seems like such a simple task to others. It's exactly what's wrong with telling people to 'live a healthier life,' as some don't realize why certain people are living this way. Many people want to live a healthier life, just like how some introverts want to be more social, but this is a hard task that requires a lot of change and commitment in order to feel comfortable and able in that space.

So, what's the problem?

Here's the problem with health, and it can come in various ways. A person could have speech impairment or have autism, and this sometimes makes it difficult for them to create friends. In addition, depending on where they come from, they also may not have access to education, which can hinder their social skills. In a real account, depending on ethnicity or race, those of the minority are stereotyped, shamed, harassed, or even killed as a result of their identity. This draws the mental line; unique traits that make one their own person can work against them, which breaks their control over their own mental health. It influences how they perceive themselves and how society views them. Not only do these factors severely impact their mental health, but this also makes them hate themselves, curse themselves for being born this way. This paves a scary path to trauma, and it's terrifying because those who have gone through traumatic events, such as a neglected childhood, sexual assault, or racist encounters, often take a permanent stain onto their overall health, which heavily contributes to mental health problems. This affects how they view the world and disrupts their societal skills, loosening their grip on controlling their emotions.

Economic factors also play a heavy role in this situation. Not everyone is rich or financially strong; in fact, according to the U.S. Census Bureau, an estimated 11.1% of America's total population (which translates to nearly 36.8 million people) are living in poverty in 2023. As of now, there isn't much information regarding financial situations in 2025, but one can assume the line in 2023 is similar to that of today. Let's talk straight; many of these families do not have access to "affordable" luxuries like simple fruits and vegetables and are forced onto a cheap and diabetic diet, which ultimately compromises their overall physical health in the process. Peer pressure, such as being pressured to smoke or take illegal substances, can also significantly influence physical health and deteriorate it over time; this applies heavily to mental health too.

There's always hope. Nothing is impossible.

Despite these challenges, there are still ways we can take control—starting with the smallest changes. It's obvious that for some, it's really difficult to change a lifestyle, especially if they have close ties with it (i.e., for religious reasons). However, change can still occur, even if it seems impossible.

Before we even start thinking about change, we need to recognize that problem first. Have you noticed you've gained or lost weight abnormally recently? Have you been feeling sad about yourself in the past few days, or have you been seeing yourself in an emotional mask whenever you step outside? All of these irregular modifications indicate there was a shift in your well-being. Letting this grow and get more severe can lead to severe health problems and self-hate, so it's always best to start small and early.

The first step is to always follow a positive mindset. A study by DreamMaker reveals that 85% of those maintaining a positive mindset experience significantly less anxiety and depression. It's understandable that you might be facing something stressful or unforgiving, but it's also important that you know how to let it go and let the past stay the past. Simple techniques, such as meditation and long breathing, are amazingly effective in calming the nervous system down. Apps like Headspace or Calm can additionally help guide you through mindfulness exercises if you’re just getting started. You must never allow the past to control you; think of the future as your friend and the present as yourself; look ahead, no matter how difficult the situation is. It's hard, but by getting in a positive mindset, you will live a much happier and more fulfilling life.

The second step is, if you can, stand up. Take a few steps at a time. Lying or sitting down is not helping your body; it increases inactivity levels and is overall unhealthy for you. You don't have to start with 5 or 10 pushups at a time, but you should at least make an effort to stand up before sitting back down. If you have mobility issues, try and move what you can move. Your mouth, your eyes—anyway for you to get active from a few seconds to a few minutes. Do them in consistent intervals; it is sufficient progress towards moving into a healthier lifestyle. A study published in the European Journal of Applied Physiology concludes with the following statement:

The 5-minute daily eccentric exercise routine over 4 weeks significantly improved physical fitness and mental health in sedentary individuals, suggesting even a small dose of daily exercise can be beneficial.

Combine these 2 relatively simple steps together, and you can move on to something more advanced, more life-changing. The goal is to change slowly, one at a time, not rushing to do 5 pull-ups or go into debt to buy vegetables. Change is slow; don't rush it—you will not see results immediately. However, once you have a balance of controlling both your mental and physical health, you can prepare yourself for a brighter and more motivated future.