Understanding the connection between depression and physical health

People often think of depression as a purely psychological condition. But the truth is that people experience its effects throughout their bodies. The connection between mental and physical health is powerful. Understanding this link can be key to managing both your mental and physical well-being. 

What are the physical symptoms of depression?

Depression isn’t just feeling sad or emotionally drained. It can also show up in a variety of physical symptoms. These include: 

• Fatigue: One of the most common physical symptoms of depression is constant fatigue. This isn’t the normal tiredness that comes after a long day. It’s a persistent exhaustion that doesn’t seem to go away, even with rest. 
• Changes in appetite and weight: Depression can cause significant changes in eating habits, leading to either weight gain or weight loss. Some people may lose their appetite, while others may turn to food for comfort. 
• Sleep disturbances: Insomnia or excessive sleeping are typical in people experiencing depression. While some may experience difficulty falling or staying asleep, others may use excessive sleep as a form of escape. 

How does depression affect physical health?

If left untreated, the physical symptoms of depression can snowball into larger health problems. Here’s how depression can affect your physical well-being over time: 

• Weakened immune system: Chronic stress and depression can suppress the immune system, making people more susceptible to infections and illnesses. 
• Heart disease: Depression is linked to heart health. The constant stress caused by depression can lead to increased blood pressure and higher risk of heart attacks and strokes. 
• Weight fluctuations: With changes in appetite, people may experience weight gain or loss. When severe, these fluctuations can lead to conditions like obesity or malnutrition. 
• Reduced physical activity: Depression often causes a decrease in motivation, leading to inactivity. Reduction in movement can result in muscle atrophy, decreased flexibility, and an increased risk of diseases like diabetes. 

How improving physical health can relieve symptoms of depression

The connection between physical and mental health means that improvements in one area can have a positive impact on the other. Here’s how prioritizing your physical health can help alleviate some symptoms of depression: 

• Exercise and endorphins: Physical activity releases endorphins, the body’s natural mood boosters. Even a short walk or light yoga can help lift your mood, reduce stress, and improve your overall sense of well-being.
• Better sleep: Regular physical activity has been shown to regulate sleep patterns, helping those with depression get more restorative rest. 
• Balanced diet: A nutrient-rich diet can support brain function and improve mood. Omega-3 fatty acids, B vitamins, and magnesium are just a few examples of nutrients that have been shown to play a role in managing depression.
• Routine and structure: Creating a consistent routine that includes exercise, healthy meals, and time for rest can provide structure to your day, which can be beneficial for mental health. It can also combat the lack of motivation often associated with depression. 

Taking steps to prioritize physical health when dealing with depression 

Finding the motivation to prioritize your physical health can feel overwhelming when you’re dealing with depression and fatigue. But small, consistent steps can help build motivation and improve both your physical and mental well-being. Here are some strategies that might help: 

• Start small, and set realistic goals. When energy is low, the thought of committing to an exercise regimen can feel difficult. Instead of making drastic lifestyle changes, start with small, achievable goals. For example, try a five-minute walk or simple stretches in the morning or during your lunch break. Even the smallest step can help build momentum. 
• Focus on activities you enjoy. If exercise feels like a chore, it can be even harder to get started. Choose activities that you genuinely enjoy, whether it’s dancing in your living room, walking in nature, or doing gentle yoga. 
• Break goals into manageable tasks. If you’re struggling with fatigue, breaking larger tasks into smaller, more manageable steps can help. Instead of thinking about a long workout, focus on putting on your sneakers, stepping outside, or stretching for three minutes. Completing small actions can help make the next step feel less daunting. 
• Practice self-compassion. Depression can often lead to feelings of guilt or frustration about not doing enough. It’s important to be kind to yourself. Accept that some days will be harder than others, and that’s OK. Celebrate small victories, whether that’s standing up and moving for a few minutes or taking a few deep breaths.
• Create a routine. Creating a simple daily routine — like stretching at the same time each day — can help build consistency. When something becomes part of your routine, it takes less mental energy to decide whether to do it. Over time, this can help you prioritize your physical health more easily. 
• Seek support. Sometimes, getting started on improving physical health is easier with support. Ask a friend to join you for a walk or gentle workout, or use online communities to find motivation and accountability. Having someone to check in with can make it feel less isolating and give you an extra push when you’re having a hard time. 
• Tie physical health to emotional benefits. When you’re low on motivation, it can be helpful to remind yourself of the emotional and mental health benefits that come from physical activity. Movement can release endorphins, reduce stress, and improve sleep — all of which can positively impact your mood. Keeping these benefits in mind may help you prioritize your physical health, even when you’re feeling fatigued. 

Relief for depression is available

Depression affects more than just your mental state — it can impact your physical health in profound ways. Recognizing the physical symptoms of depression and understanding what it can do to your body is key to managing the condition. By taking steps to improve your physical health through exercise, nutrition, and sleep, you may find that your depression symptoms become more manageable. 

While lifestyle changes are helpful, they are not a replacement for professional mental healthcare. If you’re living with depression, it’s important to reach out to a licensed medical professional for help. 

Learn more