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Exercising for a healthy mind
Exercising for a healthy mind HOW EXERCISE HAS A BENEFICIAL AFFECT ON MENTAL WELL-BEING Exercise is known to have a beneficial affect on mood. Much of the research has been conducted in order to establish whether exercise can be used therapeutically to alleviate depression. Such research suggests that regular exercise is an effective way to lift a person’s mood. People who suffer from anxiety also improve when they exercise regularly. There are well documented physiological explanations for this phenomenon and the good news is that everyone can benefit. For example, it is now recognised that exercising increases the body’s energy levels. The idea that exercise makes you tired and drains you simply isn’t true ;exercise actually gives you extra energy and increases well-being. But how can people become more energetic as a result of expending energy through exercise? In order to make sense of this we need to understand how exercise affects brain chemistry. With increased oxygen the brain becomes more alert and works more efficiently. With increased oxygen the brain becomes more alert and works more efficiently. Oxygen is transported to the brain in the blood, so the greater the blood flow to the brain, the more nourishing oxygen it will receive. The flow of blood to the brain increases during exercise as your heartbeat increases , consequently, more oxygen is absorbed by your brain cells, and, as a result, you feel more energetic. Another effect when you exercise is that the level of the enzymes which control the body’s production of glucose from the metabolism of carbohydrates increases, as does their activity. As a consequence, you’ll have more glucose, and you’ll increase the body’s ability to use it. The increased enzyme levels also enhance the body’s ability to use glucose to produce ATP, the most important energy chemical in the body. What this means is that you will have a greater supply of ATP, and therefore more energy. NB. Antonia, this paragraph may be too technical, if so the previous paragraph links well to the next one if it were to read “ But it isn’t just the flow of oxygen to the brain which is elevated…..” But it isn’t just these enzyme levels that are elevated following exercise; research also indicates that the production of neurotransmitters (brain chemicals) is increased. Neurotransmitters are important for the adequate communication between nerve cells and contribute to a range of bodily functions. One such neurotransmitter, serotonin, for example, influences sleep and wake cycles, libido, appetite and mood. Reduced serotonin levels have been linked to depression. Regular exercise and the subsequent increase in physical fitness that results can raise serotonin levels in the brain leading to improved mood and feelings of well-being. Some research indicates that it is the rise in body temperature brought about by exercise which influences the neurotransmitters. Exercise also increases production of the neurotransmitters dopamine and noradrenaline, also needed to combat depression - anti- depressant drugs work by raising the levels of these three neurotransmitters. In someone who is not depressed dopamine and noradrenaline increase alertness and so perk us up. Physical activity is also known to ‘burn up’ stress chemicals, such as adrenaline, bringing about a more relaxed state of mind. Prolonged, continuous activity also stimulates the production and release of those feel good chemicals, endorphins, resulting in that ‘happy feeling’ associated with exercise, often referred to as ‘the runner’s high’. Endorphins are polypeptides which naturally occur in the brain. Often referred to as natural opiates, endorphins are natural painkillers (20-30 times more powerful than morphine); they were named, the “morphine within”, because they are constructed of a morphine like substance. They act by binding to the brain’s pain receptors which blocks the sensation of pain. It is thought that this release of endorphins is part of the ‘fight or flight’ response. The body recognises that it is pushing harder than usual, but cannot distinguish whether or not there is any actual danger. As well as having pain relieving properties, endorphins regulate blood pressure and body temperature. They also enhance our immune system, help improve memory, and have even been proved to have anti-ageing effects
CONCLUSIONS Clearly there are massive benefits to be had from exercising in terms of improved mood and feelings of well-being. By following an exercise program on a regular basis, the body will produce a greater level of both neurotransmitters and endorphins; active people get a natural high while staying in great physical shape. They also have more energy, as a result of the increased oxygen supply available to the brain. So the next time you feel low on energy, consider investing some of your energy into some sort of physical activity. It is reasonable to assume therefore that people who exercise regularly are likely to experience greater satisfaction with life and be better able to cope with life’s challenges. Not only does working out on a regular basis protect one from obesity, heart disease and cancer, it will also boost your emotional and mental outlook on life. People who work out regularly tend to have higher self esteem and fewer physical and mental health problems. Indeed, the effect of exercising, in terms of how it alters brain chemistry, is so beneficial that recent research suggests that it may be just as effective in treating mild to moderate depression as medication. Many studies have found that exercise significantly relieves physical and emotional symptoms in clinically depressed people; those who suffer from anxiety have also been shown to improve when they exercise regularly. American research into fatal heart attacks indicates that depression, exercise and physical health are closely linked. On average, depressed people only exercise about half as much as people who aren’t depressed. This lack of cardiovascular fitness puts a depressed person at an increased risk of a heart attack. Clearly exercise and depression influence each other – a sedentary lifestyle increases the risk of depression, and depression increases the likelihood of a sedentary lifestyle. It would seem then that using exercise in a preventative way to ward off depression, not only makes us feel better in the short term, but is essential for maintaining our long term health. A Word Of Caution
Some people may exercise excessively as they find the ‘high’ they get from endorphins addictive. Their workouts become fixes, and even injuries or illnesses will not discourage them because they are relentlessly searching for endorphin-induced mood elevations to disguise the pain of everyday living. However, while this is something to be aware of, the benefits far outweigh the possible dangers, and this should not discourage someone from taking up exercise.
Pam Rigden
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This intel was contributed by Pam Rigden
Pam Rigden
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May, 2012
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