I’m sure you already know exercise is “healthy.” Inactive lifestyles contribute to the anguished obesity, diabetes, heart conditions, and more  But did you know exercise may have just as many benefits mentally as it does physically? Exercise may not just be about how much weight you can lift or how long you can run. More and more research has shown numerous benefits for your mental health which seems to be increasingly a topic with all the issues of modern life:  social isolation, poor diets, the focus on money and image. 

Exercise is scientifically proven to show improvement in sleep,  a stress reliever, and brain and mood booster.  On top of this, regular exercise has beneficial impacts on illnesses such as depression, anxiety, and ADHD. It appears to be as good as pharmacological interventions in many of these illnesses. 

But how? It is well known that exercise stimulates the body to produce endorphins and enkephalins, the  feel-good hormone in our body. You don’t need to be a fitness fanatic to reap the benefits either. The simple act of a sunny walk or a quick trip to the gym can be just what we need.

In addition to the stimulation of our feel-good hormone, exercise directly impacts our brain. When we get moving, our neuronal health improves by an improvement in the delivery of oxygen and nutrients through an increase in blood supply. In turn, this allows for an increase in neurotrophic factors, neurohormones, and neurogenesis (creation of new neurons) in the portion of our brain involved in memory, emotions, and learning. 

For the specifics, in reducing stress, it may sound weird to work up a sweat in order to relax. However, working up a sweat reduces the stress hormones adrenaline and cortisol. And as  mentioned above, endorphins are responsible for the feeling of relaxation and optimism following a good workout.  

Studies have shown exercise can treat mild to moderate depression just as effectively as antidepressant medication. It is also a very effective anti-anxiety treatment. With the only side effect being sore muscles. One example of a study found that running for 15 minutes a day or walking for an hour reduced the risk for major depression by a whopping 26%. Exercise can also be used as a distraction, allowing to break out of the cycle of any negative and worrisome thoughts that feed depression and anxiety

Neurogeneis, as mentioned above, is the key reason why physical activity acts as a brain booster. Additionally to building of these new neurons, it also prevents cognitive decline and memory loss by strengthening the portion of the brain called the hippocampus. If you are in need of some inspiration, you may just need to go on a walk or jog to boost your creativity, concentration, motivation, and mood. 

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise

https://www.psychologytoday.com/us/blog/what-works-and-why/201803/how-your-mental-health-reaps-the-benefits-exercise

https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Fatigue seems to be a very common complaint. If anything more like an annoyance with the long ‘To Do’ list we all seem to have. It is important to note fatigue is a symptom, not a condition or disease. Therefore, to reduce fatigue it is important to understand what is causing your fatigue regardless of whether it is physical, psychological or a combination of the two.

Fatigue can be caused by a number of factors. However, here are the most common factors that seem to be overlooked far too often. The most obvious factor may be lack of sleep. Many of us struggle to get the 7 or more hours to promote optimum health. Stress may be zapping your energy more than what you think as well. And lastly, your diet and exercise go a long way in terms of better sleep at night and better alertness throughout a hectic day. 

Lack of Sleep- if you struggle to fit in 7 hours of sleep, here are some key tips to help you get the full amount 

• Create a consistent routine of going to bed and waking up at the same time each day. 
• Have a good sleeping environment that is dark, quiet, and a comfortable temperature. 
• Limit your caffeine intake and try not to consume after noon. 

Excessive Stress – a little stress can be healthy and can actually make us more alert for short lived task. However, excessive, prolonged stress is where it begins to affect our health. 

• Identify the source of stress
• View situations with a different perspective. Begin to talk in terms such as saying “I get to do this” rather than “I have to do this.” 
• Communicate and express your concerns with others, rather than keeping them bottled and building  up. 

Poor Diet- eating a healthy and balanced diet can make a world of a difference in how you feel. Low cal, low carb, high energy foods with poor nutrition can be affecting you more than what you think. 

• Eat the right amount of calories depending on your gender, age, activity level. Not enough or too much can definitely be making you lose your edge in everyday life. 
• Avoid sugar crashes, which give you that quick burst of energy but only leave you crashing not too long afterwards. Try choosing the bowl of oats over that sugary cereal your next morning. 
• When choosing your grains, whole grain is always the way to go. Examples such as brown rice, oatmeal, whole wheat flour are great options. 
• Eat at regular intervals to create a regular flow of energy. 

Sedentary Lifestyles- exercising might be the last thing on your mind when all you feel like doing is sitting down. 

• Create an exercise routine. Whether it is waking up a bit earlier in the morning. Or planning some time in your evening. 
• Do what you enjoy! If you don’t like running, don’t force yourself. You are more likely to stick to something you can look forward to.
• Walk during your lunch break and take the stairs when you can.

Coffee, tea, and energy drinks are also known to boost energy levels. Unfortunately they can also create a crash after the caffeine leaves your system. To maximize caffeine’s benefits on energy and avoid fatigue, consume it in moderate rather than high doses. There are also more natural products for energy support from Host Defense. It is important to note as well, genes have a major influence on caffeine tolerance as well.

https://www.medicalnewstoday.com/articles/320800.php

https://www.caffeineinformer.com/caffeine-trimethylxanthine

https://www.medicinenet.com/fatigue/article.htm#can_fatigue_be_prevented

https://www.alaskasleep.com/blog/why-tired-after-full-nights-sleep

https://well.blogs.nytimes.com/2008/02/29/the-cure-for-exhaustion-more-exercise/