Mind Body Health: My New Year Intention
More Joy for More Health
I’m a strong believer in mind-body health and always eager to learn what medical school didn’t teach me about it. Initially, my plan for January was to dedicate all my content to health and wellness. Last year, I experimented with an anti-inflammatory diet with mixed results. This year, I’m excited to try a continuous blood sugar monitor to explore the relationship between blood sugar swings, energy crashes, and sweet cravings.
And yet, I’ve stumbled upon an even greater health priority: stress.
Mind Body Health 101: Stress is the new smoking.
Stress is the new smoking. That’s my biggest takeaway from the Harvard Mind-Body Health course. Stress overload raises the risk for nearly every chronic illness imaginable.
As a former hematologist, I was fascinated to learn that stress directly impacts bone marrow, prompting it to produce more inflammatory cells. It even alters gene expression, pulling the immune system away from antiviral defenses and toward inflammation. And as we now know, inflammation is a driving factor behind almost every chronic illness, from cardiovascular disease to cancer.
My Personal experience with Mind Body Health
On a personal level, I’ve witnessed these effects countless times. In college and medical school, the stress of final exams almost always led to days in bed with a cold or flu immediately after. My version of inflammation often manifested as dry eyes, forcing me to abandon contact lenses during exam seasons. Even today, heightened stress at work or at home triggers HSV1 reactivation, leading to small, painful blisters around my mouth.
And of course, I’ve always wondered why some people (myself included) develop cancer despite having no common risk factors. My own cancer diagnosis came at the peak of career stress, after years of battling burnout. Coincidence? I doubt it.
Mind Body Health: From Intuitive Knowledge to Scientific Proof
The mind body health continuum isn’t just theoretical— the connection between stress and illness been documented extensively. PET scans, animal studies, human studies, gene expression profiles, and even pathological analyses of coronary plaques show the overwhelming impact of chronic stress on the body.
Which brings me back to sugar and diet…
As health-conscious individuals, we obsess over diet. Saturated fats, for example, increase heart disease risk by 17%. But stress? According to secondary prevention studies presented at the Mind Body Medicine Harvard course, it raises the risk by 55%. Perhaps stress reduction deserves an even higher spot on our list of health priorities.
So, what’s the solution?
The first principle of personal development teaches us: what you focus on grows. Waging war on stress only keeps our focus on it. Instead, to improve our mind body health, let’s focus on the antidote of stress: joy.
This year, I’m launching a campaign to bring more joy into the world. Infusing joy into our lives is one of the best contributions we can make to health and wellness.
Here’s how to get started:
Choose Your Stress Wisely
A stress-free life may not be realistic, and that’s okay. Some stress, like a deadline or the unpredictability of loved ones, is the “good kind” that keeps us engaged and growing. But chronic, overwhelming stress—the kind that leaves you feeling powerless—is what we must minimize.
Pay Attention to Your Body
Many of us become so accustomed to stress that we don’t even recognize it anymore. In extreme cases, we dissociate from our bodies to numb the discomfort. To break this cycle, start tuning in: How do you feel? What do you need? Is something bothering you? What do you want?
Breathe
You don’t need to master meditation to reduce stress. Start with something simple: breathe. Long, deep breaths, especially with a longer exhale than inhale, stimulate the vagus nerve and calm the body’s stress response.
Be Present
Most stress stems from worrying about the future. Yet many of the bad surprises I’ve faced—including cancer—were entirely unpredictable. Instead of catastrophizing, focus your energy on the task at hand. As Thích Nhất Hạnh taught, “Wash the dishes with as much delight and care as if you were giving baby Buddha a bath.”
Do More of What Brings You Joy
It’s simple: joy and chronic stress cannot coexist. When you fill your life with joy, you create an environment where stress struggles to survive.
Your Assignment for Mind Body Health: Be “Actively Relaxed”
Throughout the day, check in with your body for signs of stress. Are your muscles tense? Is your jaw clenched? Are you frowning or balling your fists? Take a moment to consciously release the tension, breathe deeply, and slow down. Trade the rush for focus, and return to your task with presence.
Let’s make 2025 the year of joy—for better health of mind and body, greater fulfillment, and a life well-lived.
With love,
Diely
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