How can exercise make you happy

While the pandemic reiterated the focus on health, and holistic wellbeing as being prerequisites to happiness, research has proven that physical activity aids in production of happy hormones. We spoke to Luke Coutinho, holistic nutrition, integrative and lifestyle medicine expert, and founder of You Care about the relationship between nutrition, exercise, and our happy hormones.

What is the link between exercise and happy hormones?
Coutinho: Exercise is not just beneficial for physical health, but it also has a positive impact on our mood. When we exercise, our body releases a group of chemicals called neurotransmitters, which are often referred to as 'happy hormones' because they make us feel good.

Endorphins
One of the most well-known neurotransmitters released during exercise is endorphins. Endorphins are natural painkillers that are produced by the pituitary gland and the hypothalamus. These neurotransmitters act as mood boosters, reducing feelings of stress and anxiety, and producing a sense of euphoria. Endorphins can also help alleviate physical pain, which can have a positive impact on our mood.

Dopamine
Dopamine is a neurotransmitter that is involved in feelings of pleasure and reward. It plays a role in motivation and can enhance our mood by providing a sense of achievement and satisfaction. In an age when most people are addicted to social media because of the dopamine kick it offers, which soon leads to depleted levels of dopamine in the brain, exercise is a natural way to increase dopamine levels, which can help to improve our mood and reduce feelings of stress and anxiety.

Serotonin
Serotonin helps regulate mood, appetite, and sleep. Low levels of serotonin are linked to depression and anxiety. Exercise has been shown to increase serotonin levels, which can help improve mood, reduce stress, and promote feelings of calmness and relaxation.

Gamma-aminobutyric acid
GABA (gamma-aminobutyric acid) is another neurotransmitter that is linked to exercise. GABA helps to calm the brain and reduce feelings of anxiety. Exercise increases GABA levels, which can help reduce stress and promote relaxation.

By incorporating exercise into our daily routine, in whichever way that is sustainable and enjoyable, we can enhance our mental well-being, reduce feelings of stress and anxiety, and promote a more positive outlook.

How does your diet impact your mood?
Coutinho: There is a direct link between food and mood. In fact, when it comes to nourishing the brain, improving cognitive skills, enhancing memory, and managing brain disorders like dementia, Parkinson's, Alzheimer's, and ADHD, the right nutrition is necessary and thus foods that contain nutrients like curcumin, zinc, omega 3, are given huge importance.

Our body relies on nutrition to manufacture the right number of neurotransmitters and hormones that make us feel good. Amino acids are the building blocks of neurotransmitters like endorphins, dopamine, serotonin, GABA, oxytocin, etc, which are so important and the reason behind why we feel happy, sad, motivated, loved, intimate, aroused, etc.

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Any imbalances in these neurotransmitters, due to a faulty lifestyle (your diet playing a major role) can actually lead us to behave in an unusual way - have mood swings, respond to things differently, have cravings, etc.

Food is fuel for these neurotransmitters, so it can provide the right fuel or the wrong fuel through their eating habits. This is exactly why fad diets never work, and are even worse when someone is mentally ill because they deprive the body of the vital nutrients needed for the production of these neurotransmitters. Additionally, refined sugar, salt, MSG, stimulants like coffee and tea (excess), and alcohol, all act as neuro exciters.

How can we enhance the production of happy hormones through diet?
Coutinho: Since neurotransmitters play such a huge role in dictating our moods and emotions, here is a list of foods that can help boost them:

>> Serotonin is responsible for the feeling of well-being and happiness.
Sources: banana, pineapple, all types of nuts, kiwi, tofu, whole egg, fresh cheese.

>> Dopamine is responsible for making us feel pleasured or motivated.
Sources: avocados, chocolate, spinach, almonds, all types of seeds, yoghurt

>> GABA is responsible for making us feel calm and focused.
Sources: non-GMO soy, rice, mushrooms, potatoes, fermented foods.

>> Acetylcholine is responsible for creativity, muscle action and reaction.
Sources: beans, rajma, chana, green peas, radish, spinach, strawberries and whole eggs.

>> Endorphins are responsible for changing the perception of pain and stress.
Sources: chocolate and spicy foods.

What are the benefits of leveraging happy hormones?
Coutinho: Leveraging the power of happy hormones can bring a whole host of benefits to our lives! Here are some fun and interesting ways we can make the most of these feel-good chemicals:

Stress relief: Feeling overwhelmed? Exercise, laughter, and meditation can all boost endorphin levels and help relieve stress. So next time you're feeling frazzled, why not bust out a dance move, watch a funny video, or take a few deep breaths to boost your mood?

Better sleep: Struggling to drift off at night? Serotonin helps regulate sleep, so a good workout during the day can help increase serotonin levels and promote better sleep at night. Plus, taking some time to relax before bed can boost your GABA levels and help you feel calm and ready for a restful night's sleep.

Improved mood: Dopamine is a powerful neurotransmitter that helps to regulate our mood and motivation. So, next time you're feeling down, why not set yourself a goal, whether it's running or learning a new skill, and give yourself a little dopamine boost? Setting small goals, or small wins and achieving them can surge dopamine levels.

Reduced anxiety: GABA is a neurotransmitter that helps calm the brain and reduce feelings of anxiety. Yoga, meditation, and breathing exercises can all help to increase GABA levels, and promote feelings of relaxation. So, take a few moments to breathe deeply, stretch your muscles, and let those happy hormones work their magic!

Enhanced social connections: Oxytocin is often referred to as the 'cuddle hormone' because it is released when we hug, kiss, or engage in other forms of respectful physical touch. Oxytocin can help promote feelings of trust and social bonding, so why not spend some quality time with loved ones, whether it's a group workout, a picnic in the park, or a cosy night in with a movie?

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