Happiness in a workout. We’ve all heard about the many benefits of exercise. It’s great for weight loss, building muscle, strengthens the immune system, helps fight against diseases such as certain cancers, heart disease, type 2 diabetes, and much more. But did you know that it can also help you fight the blues? Exercise can help relieve the symptoms of depression, stress and anxiety by releasing a variety of “happy chemicals”. (No, not the kind you used and abused before getting sober) Let’s get a little science-y, shall we?
Endorphins, dopamine, serotonin OH MY!
These brain chemicals all play a huge role in regulating our mood, and exercise helps release these guys in our brain. Studies show that exercising even once will make you feel dope (see what I did there?), but developing a consistent exercise routine is always best. You need to keep those chemicals flowing for a constant mood booster.
Let’s break down these 3 chemicals to understand the role they each play in our mental well-being (there are other chemicals that also get released during physical activity such as norepinephrine, and adrenaline)
Endorphins:
Also known as the “feel-good” chemicals or “runner’s high”, these guys are responsible for relieving pain and stress, as well as boosting mood. So the next time you’re feeling anxious, stressed or just blah, get moving! Go for a walk or a jog, pump some iron, or put on your favorite upbeat song and dance in your living room.
Other ways to boost endorphins include: laughter, eating dark chocolate, yoga and meditation.
Dopamine:
Think of this chemical as the “reward” chemical. It gets released when we do something enjoyable. Now, I know what you’re going to say. “But exercise isn’t enjoyable” Oh but it is! There are tons of different forms of exercise, and I guarantee that there is at least one exercise out there that you’d enjoy. Imagine how good you feel after you complete a workout or come home after a long walk or a run. Yup, that’s dopamine!
Other ways to boost dopamine include: completing a task, eating food, self-care.
Serotonin:
This neurotransmitter plays a role in our mood, emotions, appetite and digestion. I friggin’ love this chemical because not only does it positively impact our mood, but it’s also found in our intestines. Why is this cool? There is a very important connection between our brain and our gut. A healthy gut keeps the brain healthy, and vice versa. What you eat doesn’t only affect your physique, but it also affects your mood. “You are what you eat” has a whole other meaning now, doesn’t it?
Other ways to boost serotonin include: sun exposure, nature, meditating.
Work your body while you work your recovery program
There are so many benefits to an exercise program. For people in recovery, the mood boosting benefits might be one of the top reasons to start (or continue) exercising. Combined with a healthy diet and a good night’s sleep, you’ll be on your way to keeping your stress levels in check, and feeling your best. Support is key, so having a workout partner or a coach who holds you accountable will help you stay consistent. Let’s get moving and feeling good!
Questions? Looking for a Wellness Coach? New Year, New You!
Having the right support and guidance is just as important as moving more and eating better. Don’t hesitate to ask for help when needed. Ask friends, family members, or speak to professional. Just like with your recovery from alcohol and/or drugs, accountability is everything.
For questions about this article or for Wellness Coaching/Behavior Change services (including virtual), please contact Niki at Niki.Szenasi@iCloud.com or Follow her on Instagram @NikiTheWellnessWarrior
Check out Niki’s tips Move More, Eat Better – How to start your weight loss journey and maintain sobriety in the New Year.
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