Declining Mental and Physical Health? 4 Effective Ways to Maintain It

Health is unarguably the greatest blessing for all living creatures. We can enjoy the abundant pleasures this world offers only with a vigorous body and a healthy mind. Disease or sickness puts everything at a halt until health is regained. We can broadly classify health into two categories, Mental and Physical. They go hand in hand, complementing and influencing each other. If either one of these withers, the other one also begins to show signs of deterioration.

Declining Mental and Physical Health

Today, living in a fast-paced and progressive world comes with the struggle of maintaining health and vitality alongside survival. Each day we are faced with circumstances that affect our health (both physically and mentally). If not dealt with properly, there can be far-reaching consequences of mental and physical illness. So, the following are some scientifically proven methods to help maintain and improve overall well-being. These are divided into two categories:

Pharmacological Therapies

Let’s start with the medicinal solutions available to improve and maintain health. Science tells us that our immune system is the primary defense mechanism protecting us against major foreign invaders. This protector is fueled by a variety of nutrients that we take in via food. These essential dietary components are now in a limited supply with the prevalence of fast food and unhealthy eating habits. Eventually, this leads to a weak immune system easy to be attacked by bacteria and viruses. To combat this, various forms of nutrients are available as multivitamin complexes and mineral concentrate. Glutathione, for example, is one of those little-known but extremely powerful antioxidants that fights the free radicals and helps to keep us feel and look younger. Read more about the benefits of glutathione on the IV Boost blog. These restore the wrecked immunity to normal. Some of these are in oral forms, while others are in the form of IV infusions. And opting for the latter is viable as it comes with various advantages.

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Fortunately, many studies like that of NCBI prove the effectiveness of IV therapy, making it a preferred choice for many. Besides, you can get this treatment from a reliable clinic in your vicinity. So, if you’re residing in Chicago, approaching the IV Vitamin Clinic in Chicago will prove worthwhile, ensuring you attain optimum wellness. Other therapies that have shown promising results include NAD (nicotinamide adenine dinucleotide). It prevents cellular damage that occurs with aging and also helps with cognitive functions. Another one is ketamine which has promising results in treatment-resistant patients with mood disorders, anxiety, and depression.

Non-pharmacological therapies

These include using natural resources to boost well-being.

   1. Exercise

It is the oldest method used by our ancestors to keep healthy. Any form of exercise, be it walking, yoga, morning stretches, jogging, or high-intensity cardio, improves and strengthens us physically. Besides this apparent benefit, engaging in exercise causes the release of neurochemicals called endorphins (also known as natural opioids- the reason for ‘Exercise-induced Euphoria’). They stimulate the feeling of achievement and happiness. And this leads to elevated mood and a positive effect on daily activities by increasing overall productivity. Thus, including some form of physical exercise in the daily routine for mental and physical wellness can go a long way.

    2. Nature break

Urbanization has taken away from us the scenic beauty of rural areas. The continuous drill of urban culture has debilitating effects on city dwellers. Ultimately, the monotonous life and work pressure tire both body and soul. A break from this vicious cycle is crucial to immerse in the tranquility and calm that nature provides. It has proven results in the form of what is called ‘green exercise.’ Observing a pleasant scene and then getting actively involved decreases blood pressure. It elevates mood and self-esteem, as researched by Prof. Jules Pretty.  Gardening, running barefoot, and cycling in the countryside are a few examples that can surely enhance mental peace.

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Psychiatric Techniques

Stress, anxiety, and panic attacks have now become common diagnoses. Most age groups (teenagers onwards) suffer from these problems from time to time. The lack of awareness and stigma previously associated with mental illnesses has now reduced significantly. Yet, the overall burden of psychiatric diseases is still increasing. These issues can be sufficiently controlled at the initial stages by the use of specific techniques. Most of these are taught by clinical psychologists. Listed below are some practical examples:

     1. Mindfulness

It is aimed at clearing away the chaotic background thoughts. This method helps develop our focus on the given task. It teaches us to be thoroughly aware of our surroundings and control our train of thought. We learn to navigate through our minds using mindfulness.

     2. Deep breathing exercises

This technique is beneficial for preventing panic attacks. It starts by getting in a relaxed state and then inhaling through your nose up to the count of 3. Hold that breath for the next 6 seconds and exhale via mouth while counting to 9. Repeat it for 10 to 20 minutes.

     3. Meditation

This technique is similar to mindfulness but has various approaches depending on the person doing it. The most accessible way to meditate is via digital apps. A variety of these apps are available, including Calm, Headspace, and Aura.

    4. Progressive muscle relaxation

This method helps with chronic pain, sleep, and improving digestion. It is done by first tensing and then relaxing each group of muscles. You can start from the bottom (contracting calf muscles and then relaxing them), moving all the way upwards.

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Besides the active methods listed above, paying attention to everyday routine also impacts well-being. Eating organic food, drinking well to maintain hydration, scheduling the day before it starts, and keeping a journal are effective healthy habits. Likewise, writing down your thoughts, talking to family and friends, and taking a break now and then are all beneficial habits to maintain well-being.

The ways mentioned above are only helpful if there is no organic cause of the illness. If your symptoms are not improving by such methods, you must see a doctor for proper treatment. Psychological diseases also need medical treatment, just like fever. Consulting a physician at an earlier stage is always helpful.


Mental and physical health are essential pillars for ensuring a sustainable life. Especially in today’s environment, maintaining health and well-being should be everyone’s utmost priority. Various factors can disturb the balanced state of well-being. Nonetheless, these problems can be solved using therapeutic and conventional methods. The use of oral and IV vitamin therapy, green exercises, and practicing psychiatric techniques are some methods to keep our minds and bodies at their best.

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