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Sasha Gonzales

The mind-body connection is two-way, and impacts our well-being. Our emotions, attitudes and behaviour reflect our physical health and vice versa.
For example, regular exercise releases the “happy hormones” endorphins and serotonin in the brain, which can be powerful tools in managing stress and alleviating depression. And when we’re feeling happy, we’re more likely to take part in regular physical activity.
International Mind-Body Wellness Day, celebrated each year on January 3, raises awareness of this vital link, and how we can use it to boost our quality of life.
Four Hong Kong health experts explain its significance.

1. Nourish your body
What we eat can affect our mood and thought processes, says Karen Chong, a dietitian at Matilda International Hospital in Hong Kong.
More than 90 per cent of the “feel-good” hormone serotonin is produced in the gut, she says, so it is important to keep the gut bacteria healthy by eating fibre-rich foods such as whole grains, beans, legumes, fruit and starchy vegetables, and probiotic-rich foods such as kimchi, tempeh, sauerkraut, kefir and natto.
“Avoid a diet high in refined sugars and unhealthy fats and low in fibre and nutrients,” she advises. “It’s bad for your gut and can cause inflammation in the body. Chronic inflammation can contribute to depression, anxiety and cognitive decline.”
To improve your mood and brain function – and reduce your risk of obesity and other inflammatory diseases such as cancer and diabetes – Chong recommends eating meals that include healthy starches such as brown rice, potatoes and wholegrain pasta, for energy and mood regulation; healthy fats from oily fish, nuts, seeds and avocado, for brain health; and protein, from lean meat and beans, to provide the amino acids required for proper brain functioning.
“And don’t neglect micronutrients. Vitamin D, for instance, can improve your mood, while antioxidants, found in colourful fruit and vegetables, can minimise inflammation in the body and assist with brain health,” she adds.
For a healthy body and mind, Chong mostly eats fish, colourful vegetables, whole grains, fruit and nuts. She also aims to have seven hours of sleep every night, and exercises regularly.

2. Adopt a positive outlook
Cultivating an optimistic outlook means focusing on solutions rather than problems or limitations, and fostering resilience in the face of challenges, says Professor Sylvia Kwok of the Department of Social & Behavioural Sciences at City University of Hong Kong.
A positive mindset supports physical well-being by lowering stress, which reduces the body’s production of cortisol, a hormone linked to hypertension and weakened immune system function.
“It also means less worry, which can help you fall asleep faster and stay asleep; and better sleep quality is essential for overall health,” Kwok says.
“Positive emotions are associated with lower levels of inflammatory markers in the body, which can reduce the risk of chronic diseases.”
She explains three ways to achieve a positive mindset:

Be optimistic. Expect favourable outcomes and view setbacks as temporary obstacles. Optimists believe they can positively influence their circumstances, and approach challenges with curiosity and a problem-solving attitude.


Develop a “growth mindset”. Abilities and intelligence can be developed through effort, learning, and perseverance, including embracing challenges, learning from criticism and celebrating effort. Develop yours through taking part in workshops and experiential activities – for example, playing challenging games that require perseverance – and believe that you can achieve goals through continuous practice and effort.


Enhance resilience. The ability to bounce back from adversity and maintain psychological well-being despite stressors is powerful. Focus on strengths and potential growth to better manage your emotions and navigate tough situations.


3. Hone your mental fitness
Having mental strength helps you overcome life’s difficulties and influences your physical state.
“Our thoughts and emotions aren’t just abstract concepts – they create actual biological changes in our body through chemical messengers called neuropeptides.
“These molecules translate our mental state into physical reality, affecting everything from our immune system to muscle tension,” says Hong Kong-based clinical hypnotherapist Olivier Courret, founder of Mind Your Brain.
As an athlete, Courret trains his mind to affect his physical performance. For instance, in 2019, while preparing for the Asian Triathlon Championship, he suffered an injury that prevented him from running.
Instead of giving up, he turned to running while submerged in water, and visualisation – envisioning his body healing and running strongly on race day. This, he says, helped create new biochemical realities through emotionally charged thoughts.
Despite being able to run on land only one week before the race, Courret not only competed but achieved his fastest triathlon run time ever.
“The key is recognising that your thoughts, when charged with genuine emotion, become instructions for your body and ultimately shape your reality,” Courret says.
To develop mental fitness, he recommends regular visualisation practice; developing awareness of your subconscious thoughts, with or without a therapist; using physical challenges as opportunities to strengthen mental resilience; and practising emotional regulation through breathing techniques and meditation.

4. Be kind to yourself
Many of us have engaged in negative self-talk when faced with problems, telling ourselves that we are unworthy, undeserving, inadequate or unlovable.
Such critical comments make us vulnerable to emotional distress and contribute to anxiety and depression, says Kathryn Gale, a Hong Kong-based psychologist at Joint Dynamics.
“Our body doesn’t function well when we’re in distress,” Gale says. “When we’re stressed and feeling negative, the last thing we feel like doing is looking after our physical health and getting adequate nutrition and sleep.”
Positive self-belief is linked to lower stress levels, and therefore a healthier body.
Practise self-compassion, she urges. Notice how you speak to yourself, consider whether those words are true, remember that you can learn from the past and your mistakes – and reassure yourself that everything will be fine.
“Take a long, slow breath every time you catch yourself engaging in negative self-talk,” Gale adds.
“The more relaxed you are, the clearer you’re able to think, and the better your ability to see yourself in a positive light.”
Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.


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Practise self-compassion to feel more positive about yourself, says Hong Kong-based psychologist Kathryn Gale. Photo: Kathryn Gale

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American psychologist Professor Richard Davidson. Photo: Instagram.com/healthy.minds

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Davidson and his team use technology such as functional MRI scans to record changes in the brain during meditation. Photo: Instagram.com/healthy.minds

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The cover of Gladdin’s book. Photo: Amazon

Hong Kong-based psychotherapist Alli Ruttger says we “cultivate resilience through new experiences that create new pathways in our brain”. Photo: Alli Ruttger

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The cover of van Tulleken’s book. Photo: Penguin

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Our mindset, attitude and emotions affect our physical health, and having a healthy lifestyle improves our mental well-being


Our mindset, attitude and emotions affect our physical health, and having a healthy lifestyle improves our mental well-being.
