When I think about my existence, I am quick to consider my physical body and my routine activities. Next, I think about previous experiences and future goals, interactions with others, and then the ways I have adapted to navigate my surroundings.   

Society has an interesting relationship with the physical space that we each occupy and like many things in life, more or less compared to your current plot may seem ideal at any given time. Sure, bodies alone provide a structure but the intricate processes that occur within these vessels are what makes each of us unique individual beings. If you have ever wondered how we can take up such little space in the grand scheme yet be so abundant then you are in the right place.

Each body encounters a series of cellular activities to keep it alive which we often refer to as the metabolism. The intricate processes of metabolism are largely dependent on the ways in which we nourish our bodies through nutrition, circadian syncing, movement, mindfulness, and social connectivity.  

One of the guiding factors of metabolism is the nutritional value of the foods we consume. Digestion begins with the intake of nutrients that are broken down and converted into molecules essential for protein synthesis, cellular repair, and detoxification before ending in elimination of waste. Routine consumption of plants such as fruits, vegetables, whole grains, beans, nuts, and seeds have been linked to longer lifespans in several communities across the world. Conversely, eating a nutrient-less diet consisting of highly processed foods is not optimal for the gut microflora and can in turn lead to decreased energy, depressed mood, and can contribute to disease of various organ systems.

Metabolism is intimately tied to a biological cycle known as circadian rhythm. When considering day-to-day routines you may imagine the sunrise, coffee, work responsibilities, eating meals, errands, physical activity, watching your favorite show, and sleep. What you may not have considered, however, is that these daily rituals are more interconnected than they might seem. For instance, our bodies wake naturally through a cascade of hormone signals that occur when the sun rises. Similarly, when the sun sets, melatonin is released to help us get to sleep. Circadian syncing is a holistic practice that recognizes some metabolic processes are more efficient during waking hours and others align better with a resting state. This natural rhythm is also tied to hunger and the need to consume energy.  

This brings us back to the first point of contact with nutrients which is our digestive tract and the remarkable network within it known as the gut microbiome. The trillions of organisms (bacteria, fungi, protozoa, and viruses) that make up this flora are influenced by genetics, environment, diet, fiber intake, harmful substances, and medications. But microbes play a role in immune function, influence metabolic health and cancer risk, impact stress response and cognitive functioning, and contribute to our neurochemistry and behaviors. Each individual microbiota is unique and can be either beneficial to overall health or, when suboptimal, can increase risk for disease.

The relationship between the gut microbiome and brain health has become a complex topic of interest. Microbes in the gastrointestinal tract have been shown to influence neurotransmitters such as serotonin and dopamine. They have also been tied to behaviors associated with pain, emotion, social interactions, and food intake. Increasing the number of beneficial bacteria in the gut through dietary change has potential to alter the gut microbiome and optimize psychological function.  

Movement is another aspect of our existence that is also linked to neurochemistry and our circadian hormones. The American College of Cardiology recommends at least 150 minutes of exercise per week for optimal cardiovascular health. This tool has long been used in the management of neuropsychiatric disorders, to maintain cognitive health, and can even be used to delay the onset of neurodegenerative processes. More recently, moderate exercise following a meal was shown to decrease blood glucose levels which can lower the risk for type 2 diabetes. Furthermore, group exercise can contribute to a sense of belonging and social connectivity that has also been shown to increase lifespan.

The overlap of movement and mindfulness is robust. Take yoga or tai-chi for instance that implement body movements, breathing, and a meditative experience. Mindfulness activities stimulate neuronal pathways that decrease stress and positively effect mood. This is likely why an activity as simple as writing down Three Good Things (there’s an app for that) each day can cultivate gratitude, increase optimism, improve sleep, and boost happiness.

In reflection of what it truly means to exist, I think it is important to recognize that we are so much more than the physical space we occupy. Nourishment, movement, mindfulness practices, and our relationships with others impact our health on a cellular level. We possess numerous biochemical and neurochemical pathways that make us each unique. It is the interconnectedness of our bodies and our minds that allow us to connect with our environments and with others to nurture our well-being and cultivate longevity.  

Dr. Sally Mangum is a physician in the Internal Medicine department at Tanana Valley Clinic. Prior to pursuing medicine, Dr. Mangum conducted research at the United States Department of Agriculture (USDA). Her research focused on food and its nutritional value. To learn more about Dr. Mangum’s passion for nutrition and preventive care, follow Foundation Health Partners and @drsallymangum!