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 hormonesWhat is the link between exercise and happy hormonesCoutinho 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 goodEndorphinsOne of the most wellknown 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 moodDopamineDopamine 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 anxietySerotoninSerotonin 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 relaxationGammaaminobutyric acidGABA gammaaminobutyric 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 relaxationBy incorporating exercise into our daily routine in whichever way that is sustainable and enjoyable we can enhance our mental wellbeing reduce feelings of stress and anxiety and promote a more positive outlookHow does your diet impact your moodCoutinho 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 Parkinsonrsquos Alzheimerrsquos and ADHD the right nutrition is necessary and thus foods that contain nutrients like curcumin zinc omega 3 are given huge importanceOur 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 etcAlso Read Is Pasta Hard or Easy to Digest Complete GuideAny 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 etcFood 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 excitersHow can we enhance the production of happy hormones through dietCoutinho Since neurotransmitters play such a huge role in dictating our moods and emotions here is a list of foods that can help boost themgtgt Serotonin is responsible for the feeling of wellbeing and happinessSources banana pineapple all types of nuts kiwi tofu whole egg fresh cheesegtgt Dopamine is responsible for making us feel pleasured or motivatedSources avocados chocolate spinach almonds all types of seeds yoghurtgtgt GABA is responsible for making us feel calm and focusedSources nonGMO soy rice mushrooms potatoes fermented foodsgtgt Acetylcholine is responsible for creativity muscle action and reactionSources beans rajma chana green peas radish spinach strawberries and whole eggsgtgt Endorphins are responsible for changing the perception of pain and stressSources chocolate and spicy foodsWhat are the benefits of leveraging happy hormonesCoutinho 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 feelgood chemicalsStress relief Feeling overwhelmed Exercise laughter and meditation can all boost endorphin levels and help relieve stress So next time youre feeling frazzled why not bust out a dance move watch a funny video or take a few deep breaths to boost your moodBetter 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 nights sleepImproved mood Dopamine is a powerful neurotransmitter that helps to regulate our mood and motivation So next time youre feeling down why not set yourself a goal whether its 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 levelsReduced 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 magicEnhanced 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 its a group workout a picnic in the park or a cosy night in with a movieAlso Read Mumbaikars share inspirational books that helped changed their lives