A body-mind connection exists. You notice it the minute you’re scared or upset. You’ll feel sick to your stomach or feel your heart racing. Those are examples of our brains affecting our bodies. Does it work in reverse? The answer is yes. If you feel sick, you’re probably grumpier than usual. If you eat healthy and exercise regularly, it can boost your cognitive functioning. Exercise can also help your mental health.
Exercise affects the brain structure.
Studies show that exercise can cause changes in the brain, not just how you feel. While the increased circulation increases oxygen and nutrient-laden blood to the brain, it also creates new neural pathways. Those changes to the brain structure are located in areas where depression, anxiety, and schizophrenia affect the most.
Exercise can divert your focus and increase mood-improving hormones.
It can improve your focus, which affects your mood if you turn it away from perceived problems. When you’re under stress, your body reverts to the fight-or-flight response triggered by the sympathetic nervous system. It sends hormones that make changes in the body to prepare you to run from danger or fight for your life. Most stressors today that trigger it aren’t life-threatening. Neither running nor fighting is an appropriate response if the stressor is your boss yelling. Exercise burns off those hormones and clears your mind. It causes mood-altering hormones to be released.
Exercise reduces inflammation.
The increased oxygen and nutrient-laden blood improves mental function. That reduces inflammation and triggers the production of brain-derived neurotrophic factor—BDNF. BDNF regulates the neuroimmune system, which is necessary for keeping your mood under check and regulated. If you have a program of regular exercise, the longer you maintain it, the more you’ll keep your mood under control. It helps so much that many mental health professionals prescribe it as adjunct therapy instead of medication. It works better than some medications and has only beneficial side effects.
- Regular exercise can improve your self-esteem. That can ease anxiety and lift depression. Several studies found that strength training improved participants’ self-confidence and helped slow the decline of Alzheimer’s and dementia.
- Exercising regularly can improve your gut microbiome, some of which create enzymes that affect your mood. Scientists found that people with certain mental issues lack certain microbes. Exercise boosts beneficial microbes and increases the variety of microbes.
- You’ll sleep better at night if you exercise regularly. Quality sleep is vital for mental health. When you sleep, your brain reorganizes, cleans out accumulated waste, and does repairs.
- If you’re exercising to improve your mental health, start by doing something you enjoy. If you need a quick boost in mental clarity and mood, something as simple as running or going up and down stairs can help.
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