Connection between Balanced Body and Calm Mind

In previous blog posts we have already explored aspects of how maintaining a healthy physical body helps us to improve our mental wellbeing. This time, I want to elaborate more on why a balanced body is essential for introverts to lead a happy and fulfilled life.

As part of  establishing our IntroActive mindset, we learn not only to focus on our thoughts and feelings, but check in with our bodies and develop healthier habits that will support our emotional and mental wellbeing – here's why.

Connection between Balanced Body and Calm Mind in the context of Introversion

Research suggests that introverts process stimuli differently than extroverts.There’s a part of the brain called the reticular activating system (RAS) — think of it like a volume dial for how alert and awake we feel.

For introverts, that dial is already turned up pretty high. So it doesn’t take much — noise, people, lights, busy places — for our brain to go, “Okay, that’s enough!”

Extroverts, on the other hand, have a lower setting on that dial. They need more stimulation to feel energized, so they tend to enjoy busy environments and lots of interaction.

Because of this, us introverts can become overstimulated more easily, especially in noisy, chaotic, or socially intense environments. And let's face it: most of the modern world environment is loud, fast-paced and crowded. Overstimulation leads to our mental energy draining fast and getting us out of our emotional balance.

On a more generic level, our physical health and mental strength aren’t separate — they constantly influence each other. Chronic stress and unprocessed emotions can strain the body—causing tension, poor digestion, disturbance in our sleep and lowered immunity—while a calm, focused mind supports healing, recharging batteries, and overall well-being.

Three key features of a balanced body: sleep, nutrition, exercise

Let's look at some of the key features to bring back the balance to our body and by doing so, creating the space for mental balance.

Sleep

Quality sleep is like a reset button for our brain. It clears out mental "clutter," helps regulate emotions, improves memory, and sharpens focus. When sleep is disrupted, the brain struggles to manage stress, and even small problems can feel overwhelming. We've all been there: overreacting or catastrophising things we would just shrug off on a different day. Poor sleep can heighten irritability and lower our ability to self-regulate — especially for introverts.

Research suggests that at least 7 hours of sleep per night is required for adults to support optimal health and well-being. It is not only the quantity of sleep that matters, but the quality too: uninterrupted sleep, ability to fall asleep quickly and wake up easily, balanced sleep stages. Having a good sleep pattern will allow us to recharge our batteries and start the possibly chaotic and loud day fresh and energized.

Nutrition

Maintaining a balanced diet is essential not just for physical health but also for mental well-being. For introverts, who tend to process emotions and experiences deeply, stable mood and clear thinking are especially important to manage stress and prevent overwhelm. Balanced nutrition helps by keeping blood sugar levels steady, which avoids mood swings, fatigue, and brain fog that can arise from spikes and crashes in glucose. Certain nutrients like omega-3 fatty acids, magnesium, B-vitamin nutrients can help us to maintain a calm, focused mind even during periods of stress, providing us the biochemical support needed to process our thoughts and emotions without becoming overwhelmed.

Let's not forget about the joy and the mindful moments of cooking and eating which can also help us to ground ourselves, return to the moment or reflect on the day by gentle discussions with our family around the dinner table.

There are many trends in terms of healthy diet. I personally favour plant-based and Mediterranean. Check out my previous blog post about plant-based nutrition to find out more why I'm a big supporter. Regardless of the diet, a few simple rules can do the trick: aim to eat at least 30 different plant-based products during a span of a week; aim for a balanced plate in terms of carbs, protein and fibre; eat slow and chew food well; experiment with flavours and textures.

Exercise

Regular exercise provides a powerful way to manage stress and support mental health without the need for social interaction. Which is great because we need the space and time on our own to recharge. Here's to hitting two birds with one stone.

Physical activity triggers the release of endorphins and serotonin—natural mood boosters that reduce anxiety and enhance emotional resilience. Exercises like walking, yoga, swimming, or strength training offer us, introverts a chance to disconnect from external pressures and reconnect with our bodies. This helps calm our mind, promotes mindfulness, and reduces overthinking, making it easier to process our emotions and maintain our balance.

Check out my previous blog post about sports, yoga app recommendation for some more ideas.

How to get started improving your balance

Picking up new habits, especially when it comes to the aspect of sleep, nutrition and exercise may not always be easy. We are tempted by all those delicious-looking sugary and fatty foods, swamped by our day to day life to carve out some time for more sleep and exercise. Nevertheless, you can make changes.

1. Step by step. Changing all the sub-optimal habits overnight will be tough. Look at what is the most pressing and what is one step you can take in the right direction. When that is becoming engraved, you can expand on to the next level, or focus on a different domain. For instance, if you eat a lot of sweats and chocolate, it will be hard to give them up altogether. But you can keep less at home and limit yourself to eating less and less frequently as a first step.

2. Find what you like and makes you energized. Perhaps you don't like workout because you've been doing a type of exercise that you don't particularly enjoy. Try different things and see if what gives you the boost. I remember as a child I was signed up to all sorts of sports that I wasn't good at and hence didn't like them. It impacted my determination to work out for quite some years, until I started exploring what I really enjoyed. Same goes for trying new foods – perhaps you get to love healthier options along the way.

3. No compromises on the sleep. Monitor how much and how well you sleep for a week. Identify what works well and what doesn't. Think about ways you could improve your sleep. E.g. in the Netherlands during the summer months, the sun comes out rather early, and I wake up early because of the light creeping in, leading to not enough sleep. I got a sleeping mask, earplugs, and close the curtains to ensure I can sleep in on a weekend. On contrary, this light helps me to wake up more easily on working days.

These simple steps are a starting point for a happier and healthier body. In the IntroActive mindset framework, we intentionally explore in depth how bringing the body back into balance supports the mind’s ability to reflect, process emotions, align with purpose, and build the courage and energy needed to take meaningful steps toward your vision of a happier, more fulfilled self. Already the Romans knew: Mens sana in corpore sano. A healthy mind in a healthy body.

Reference

Eysenck, H. J. (1967). The biological basis of personality. Springfield, IL: Charles C Thomas.

Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421

Loehken, S. (2014). Quiet impact: How to be a successful introvert. John Murray Learning

Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33–61. https://doi.org/10.1016/S0272-7358(99)00032-X

Watson, N. F., Martin, J. L., Wise, M. S., Carden, K. A., & Curhan, G. C. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592. https://doi.org/10.5664/jcsm.4758