Exercise and Mental Health: Part 1 - Brain Chemistry

Everyone has heard about the positive health effects of exercise: decreases cardiovascular disease, decrease body weight, increases circulation, improves immune system functioning, regulates hormonal balance, and on and on.  You may have heard that exercise helps mental health, but have you heard any evidence as to how?   Many researchers have investigated that exact question and I am a believer that exercise can make a major difference in most mental health conditions.  This blog is the first in a series outlining the many benefits of exercise on mental health, focusing first on brain chemistry effects.

Exercise increases serotonin, which is the same brain neurotransmitter that is increased by certain types of antidepressant medications called SSRI, selective serotonin re-uptake inhibitors.  These medications increase the amount of serotonin in the brain by slowing its absorption, which allows for a more positive and stabilized mood.  Exercise naturally accomplishes this same effect, which is great for those who are not comfortable taking medication or not wanting to rely solely on medication to address depressive symptoms.

Regular exercise, especially cardiovascular activity that keeps heart rate elevated for an extended period of time, also releases endorphins, which some have described as a “runners high."  It is also the neurotransmitter that is influenced when a person consumes opiates (a class of drugs including many pain management pills and heroin).  Endorphins inhibit the transmission of pain and produce a feeling of euphoria.  Some of the mental effects are a sense of well-being, pain relief (physical or emotional), improved immune system functioning, and an impression of stress reduction.

Cardiovascular exercise also increases norepinephrin which has a primary effect on memory, learning, and physical arousal.  Norepinephrin also has a secondary effect on the brain by elevating mood, much like serotonin.  This can happen through medication (SNRI type antidepressants) or by regular physical activity.  When the reuptake of norepinephrin is inhibited, more stays available in the brain, which reinforces positive mood.

Stay tuned for our next couple blogs that will explore other factors that show a link between exercise and mental health benefits.

(Here are study summaries showing these effects for each neurotransmitter:  Serotonin/Norephinephrin  Endorphin)