Everyone has the biological keys for psychological well-being within them. It may come as a surprise that having a positive mental outlook depends on a certain chemical produced by your body. This chemical is called serotonin and it keeps our mood under control by calming anxiety, relieving depression, and helping with sleep. Serotonin is a neurotransmitter responsible for the transmission of nerve impulses within the brain. The most popular class of antidepressants prescribed today is selective serotonin reuptake inhibitors (SSRI) which increase the level of serotonin in the brain by preventing its reuptake. Millions of people take antidepressants daily, but they come with many side effects and dangers. An extensive study conducted by researchers from McMaster University and published in Frontiers in Psychology in April 2012 ("Primum non nocere: an evolutionary analysis of whether antidepressants do more harm than good") shows that in many cases, antidepressants may have adverse side-effects. They can contribute to digestive problems, abnormal bleeding, impotence, and may even lead to a stroke.
So what's the alternative? It is well known that the best way to boost your mood is to get up and do some exercise. Just by going for a brisk walk, a person’s mood will improve. Not only does staying on an exercise program alleviate depression and anxiety, it also improves a person’s self-esteem and appearance. A recent study by the UK National Institute for Health and Clinical Excellence published in Neuropsychopharmacology describes two mechanisms that cause an increase of serotonin levels following physical exercise. Physical activity increases the rate at which serotonin is generated by the brain, thus causing an increase in both the release and synthesis of serotonin. Additionally, regular exercise boosts the level of tryptophan (an amino acid that is used by your body to create serotonin), so that more serotonin can be produced in the brain. Neuroscientists still don't know the exact mechanism, but it is clear that exercise keeps our mood under control by increasing the serotonin levels in the brain.
If you live in Canada or the Northern US, you may have heard of or suffered from Seasonal Affective Disorder or SAD. This disorder usually affects people in the late fall and winter. This happens because we do not or cannot go outside as much as we did in the spring and summer. The usual remedies for SAD are taking vitamin D or using light therapy. Normally, humans get vitamin D from exposure to sunlight. You may effectively remedy SAD, if you just combine your time outside with some physical exercise such as skiing, skating, jogging, sledding, or even just a brisk walk. Walking will keep you warm by improving your blood circulation, give you energy, and improve your mood. Many people who exercise regularly get a euphoric feeling after the exercise due to the release of endorphins, the brain's mood-boosting neurotransmitters. Endorphins are opioid compounds created by the pituitary gland and hypothalamus when you exercise. It is shown that outdoor exercise during cold weather helps produce much higher levels of post-exercise endorphins than working out at the gym.
Finally, exercise will help you sleep better. If you do your fitness training earlier in the day (before 3pm), you will find that you get much better quality of sleep.
Author: Dr. Tali Shenfield
Image Credit: https://www.flickr.com/photos/tcd123/4452190450/
