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Exercising to Improve Mood

Exercising to Improve Mood

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Mar 10, 2020
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Exercise is widely known to boost your physical health, but have you thought about how it changes your mental health and brain structure in the long run? Physical activity is arguably one of the most transformative actions for your mental and emotional health.

The story of a New York University neuroscience and psychology professor

Wendy Suzuki was dedicated to her pioneering research; she spent countless hours unraveling the mystery of memory in her lab, and as much as she thought she loved her work, she was unhappy. She had gained weight and had no social life. It took a river rafting trip, where she was the weakest one, to spark action.

When Dr. Suzuki came back, she dove into classes at the gym with the single-minded ambition she had brought to her workplace. After every workout, she left feeling physically stronger and her mood lighter.

A year of exercise later, she had a thought: that grant writing was going well, and it surprised her how much her focus and attention had improved. Even her long-term memory had improved.

As a neuroscientist, naturally, she began to investigate the links between exercise and the brain. Her research added to the body of evidence that exercise, especially cardio, has three main immediate effects: increased mood-boosting neurotransmitters, improved focus, and quickened reaction time. Over time, exercise will change a brain's anatomy, physiology, and function.

An Olympic diver's call to action

The World Health Organization states that stress is the number one health epidemic of the 21st century, and the American Psychiatric Associations' 2018 poll has found that nearly 40% of Americans were more anxious in 2018 than in 2017.

Olympic diver Leon Taylor’s story addresses stress and anxiety and how exercise helps us find a break amidst tumultuous feelings. He grew up playing sports after his parents and doctor decided they had to redirect his relentless energy, and he found his joy and medicine in diving. Taylor believes that stress is the starting point to mental health issues, and that "we spend too much time stuck in our heads and not enough time in our bodies." Overthinking traps us in our minds and leads to psychological stress, and exercising brings us out of our thoughts and helps us release that stress.

Like Dr. Suzuki, Taylor is fascinated with the biochemical changes that occur in our brains when we move. Our bodies recognize physical activity as a moment of stress and enhance the brain-derived neurotrophic factor gene (Bdnf).  The Bdnf gene creates neurons, or specialized cells in the nervous system, in a region of the brain called the hippocampus and reduces discomfort from the fight or flight response. As such, long-term exercise decreases our biological reaction to psychological stress.

Taylor saw that diving reduced his stress and encourages everyone to break their stress with movement as soon as they become aware of it. Like he did with diving, he hopes everyone finds the movement that fills them with joy.

Two stories of exercise and research intersect

At the junction of these two stories, we see the biological backbone of why exercise improves your mood and changes your brain.

From Dr. Suzuki's research, we find that exercise has three main immediate benefits:

  1. Increased levels of neurotransmitters: dopamine, serotonin, and adrenaline, which boost our mood
  2. Improved ability to shift and focus attention for up to two hours after exercise
  3. Improved reaction time. For example, when we drop our phones and move to catch it reflexively

We see three long-term effects on the brain's anatomy, physiology, and function from exercise:

  1. Production of new brain cells in the hippocampus, which makes the brain bigger (increases volume) and increases long-term memory
  2. Improved attention control in the prefrontal cortex, allowing us to focus for longer periods of time
  3. Longer-lasting effects of neurotransmitters that boost our mood

We can understand how the brain's response to exercise helps our bodies deal with stress in the long-term, and why we want to get out of our heads and into our bodies when we're overthinking.

Why your brain loves it when you exercise

Most importantly, we must remember that the brain is like a muscle. The more we exercise it through physical activity, as with any muscle, the stronger and bigger it will become. Exercise is and activity that we can enjoy and that benefits our brains and mood. If we reframe it this way, then it becomes easier to incorporate it when we feel stressed.

Exercise can be as simple as dancing around your kitchen as you sweep the floors or going for a walk in the neighborhood. Moving three to four times a week for thirty minutes of aerobic exercise would be optimal for improving mood and brain function. As a bonus, a stronger brain is better protected from neurodegenerative diseases and normal cognitive decline with aging, which means a potential disease will take longer to have an effect.

In regards to mental health, a 2018 cross-sectional study analyzed data from the 2011, 2013, and 2015 Centers for Disease Control and Prevention surveys that showed the association between physical exercise and mental health in 1.2 million adults in the US. The findings were significant.  Those who exercised had an average of 43.2% fewer days of poor mental health in the past month than those who did not exercise. All exercise types were associated with a lower mental health burden than not exercising.

Whether you're a workaholic, competitive sports-player, or a self-described couch potato, our brains and moods could all benefit from long-term exercise. Let's challenge ourselves to find a movement we love.

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Self-care
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The circadian rhythm also plays a role in things like appetite, digestion, and hormone release. Humans aren’t the only species to have a circadian rhythm — almost every living thing has some sort of circadian rhythm, including plants, animals, and even microorganisms. Your sleep-wake cycle responds to environmental cues like light and temperature, which help you feel more alert during the day and ready for rest at night. It’s managed by a small part of the brain called the suprachiasmatic nucleus (SCN), located in the hypothalamus. The sleep-wake cycle depends on a complex balance of hormones, especially melatonin and cortisol. As evening approaches and light fades, melatonin levels rise to prepare the body for sleep. Cortisol levels peak in the morning to promote wakefulness and energy. Keeping this natural rhythm steady supports not just physical health but also mood and mental clarity. When this rhythm falls out of sync — whether it’s from shift work, travel across time zones, or just an irregular sleep schedule — it can disrupt this natural balance. These disruptions can make it harder to focus, impact judgment, and increase emotional sensitivity.  Research shows that ongoing disturbances to the circadian rhythm are linked to mental health disorders, including depression and anxiety. For example, studies suggest that shift workers — who tend to have inconsistent sleep schedules — often report higher stress levels and worse mood. Can sleep affect our mood? Getting quality sleep each night is an essential part of maintaining good mental health. Scientists are still learning more, but there are brain functions that can only happen while you’re sleeping. When you get enough quality sleep at night, you help your brain work well while you’re awake. On the flip side, being sleep-deprived may lead to irritability, stress, and even contribute to mood disorders like depression and anxiety. The connection between sleep and your mental health Sleep profoundly influences our mental health through a combination of physiological and psychological mechanisms. Scientists are still trying to understand why, exactly, we need to sleep. But they do know that sleep facilitates crucial processes that restore the brain and regulate emotions, many of which only happen while we’re asleep. There are two broad categories of sleep: REM (Rapid Eye Movement) and non-REM sleep. They both play distinct roles in emotional regulation. During REM sleep, your brain sorts through emotional experiences and memories, which reduces emotional distress and builds resilience. This stage is important for managing complex feelings and keeping emotional reactions in check. On the other hand, non-REM sleep, especially the deeper stages, is essential for recharging your body and mind. It restores physical energy, supports your mood, and strengthens your ability to think clearly, which promotes balance and focus throughout the day. Quality sleep is also important to help your brain to: Strengthen working memory Repair and maintain neural connections Process and regulate emotions Clear out “brain waste” by removing unimportant information Consolidate new learning and insights Support immune response and stress management Sleep and mood disorders Sleep problems and mood disorders, like bipolar disorder, share a complex and often intertwined relationship, which means that each may affect the other.  Being sleep-deprived can make mood disorders worse and can even trigger manic episodes. Additionally, living with a mood disorder can make it much more difficult to get quality sleep.  In depression, for example, individuals often experience insomnia or early morning awakenings, which can intensify feelings of fatigue, despair, and hopelessness during the day. Other people with depression can experience hypersomnia, or sleeping too much — which can lead to increased lethargy and disinterest in daily activities.  People in manic episodes experience a decreased need for sleep, which if prolonged is formally recognized as one in a group of symptoms of bipolar disorder. Not sleeping for days may heighten impacts of mania, after which some people may experience a crash into the opposite mood – a depressive episode involving days of increased sleep. Sleep disturbances are the most commonly reported symptom of depression, and research has found that up to 90% of people with depression get poor quality sleep. Sleep problems have also been linked to more severe depression symptoms and a higher risk of suicide. How the seasons affect sleep-wake cycles Seasonal changes can have a big impact on your sleep-wake cycle, especially if you live in an area (like Northern states) with more drastic changes in daylight hours throughout the year.  Our bodies rely on natural light to keep our circadian rhythms in sync with the 24-hour day. With fewer hours of sunlight in the winter, the circadian rhythm can get out of sync — which makes waking up and going to sleep at regular times harder and leaves many people feeling tired, foggy, or just “off.”  For some people, this shift in light can even contribute to Seasonal Affective Disorder (SAD), a mental health condition where you experience depression or mania in response to seasonal changes. Melatonin, the hormone that makes us feel ready for sleep, depends on light cues, and are released during darkness. When there’s less light in winter, melatonin levels may stay higher in the morning, which can cause daytime drowsiness, or rise early in the evening, which can make people feel sluggish.  Light exposure also influences serotonin—a neurotransmitter tied to happiness and energy. Less sunlight in winter may lower serotonin levels, which often reduces energy and makes people feel emotionally sensitive. Tips for getting quality sleep Getting a good night's sleep can make a big difference in how you feel each day, and there are simple steps you can take to improve your sleep quality.  Here are some tips to help you achieve restful sleep: Get sunlight during the day: Exposure to natural light during the day helps regulate your circadian rhythm and can lead to better sleep at night. Try to spend at least 20 to 30 minutes outdoors, especially in the morning. Even sitting by a window with natural light can have positive effects. If you live somewhere with very dark winters, try a light therapy box. Regular exercise: Engaging in physical activity can help you sleep better and for longer. Aim for at least 30 minutes of moderate exercise most days — but it's best to avoid vigorous workouts close to bedtime, as they can energize your body and make it harder to wind down afterwards. Gentle activities like yoga or stretching in the evening can also help relax your muscles and prepare your body for rest. Be mindful of caffeine consumption: Consuming caffeine in the afternoon or evening can disrupt your ability to fall asleep. Try to limit your intake to morning hours and consider switching to decaffeinated beverages in the afternoon. Remember that caffeine can linger in your system for several hours. Reduce irregular or long naps: While napping can help replenish energy, taking long or irregular naps during the day can interfere with nighttime sleep. If you feel the need to nap, aim for short naps of 20 to 30 minutes in the early afternoon. This approach can boost your mood and alertness during the day without disrupting your nighttime rest. Refrain from using electronics before bed: The blue light emitted by phones and computers can inhibit the production of melatonin, the hormone that facilitates sleep. Try to power down electronic devices at least an hour before bedtime. Instead, engage in relaxing activities that don’t involve screens, such as reading a physical book, journaling, or practicing deep breathing exercises. Set up a night routine: Establish a calming pre-sleep routine to signal to your body that it’s time to wind down. This could include activities like reading, meditating, or taking a warm bath. Consider dimming the lights in your home during this time to further signal your brain that bedtime is approaching. Creating a consistent routine helps your body recognize when it's time to sleep, and makes it easier to relax and transition into a restful state.  Seek professional support If you’ve tried improving your sleep habits but still struggle with sleep issues or feel like your sleep-wake cycle is out-of-sync, reaching out to a professional can provide valuable guidance. A mental health expert can offer insights into your symptoms and provide helpful, evidence-backed support. Rule out a sleep disorder If you’re struggling with sleep issues even after practicing good sleep hygiene, it’s essential to consult with a healthcare provider to identify any underlying sleep disorders. Conditions like sleep apnea or insomnia can disrupt your sleep patterns and have a significant impact on your mental health.  A professional can assess your symptoms and discuss tests or evaluations to pinpoint any specific concerns. Difficulties may persist or worsen if these underlying disorders are not identified and addressed. How mental health treatment can help Fortunately, when it comes to improving sleep, there are several therapeutic approaches and medications that you and a mental health professional can explore: Cognitive-Behavioral Therapy for Insomnia (CBT-I) targets the thoughts and behaviors that interfere with your sleep. This structured program can help you develop healthier sleep patterns and identify, and change, the unhelpful thinking patterns that make both insomnia and depression worse. Mindfulness-based therapies focus on relaxation techniques that promote better sleep by reducing anxiety and stress. Other therapeutic approaches, such as acceptance and commitment therapy (ACT), can also help address sleep-related issues. Medications may offer short-term relief for sleep disturbances. Antidepressant medication can also treat any depression symptoms that could be making your sleep troubles worse. Get mental health support with Cerebral! Image by jcomp on Freepik
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