Why fitness is key to feeling content
We all know about the benefits of regular exercise on our bodies – whether it’s managing weight or boosting our cardiovascular health. But keeping fit can have a huge impact on our mental health, moods and happiness, too.
here’s a phrase bandied about by runners: “You never regret a run!” (#ne verregretarun). And if you’ve ever experienced the transformative effects of a run first hand, you’ll completely understand. Even if you really didn’t feel like doing it or you found every single step painful and challenging, you just know when you return home, you will feel that little bit better than you did before you left (probably a lot better).
In fact, according to a study at the University of Vermont, as little as twenty minutes of exercise can improve our mood for up to 12 hours.
“Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours,” concluded study lead researcher Dr. Jeremy Sibold, assistant professor of rehabilitation and movement science at the University of Vermont, Burlington.
Here are just a few of the ways that exercise can put a smile on your face…
It releases ‘happy’ chemicals
The main reason for what is often described as ‘runner’s high’ is the body’s release of feel-good chemicals called endorphins. These neurochemicals are produced in the brain’s hypothalamus and pituitary gland when the body is under stress (such as during intensive exercise), and are structurally similar to the drug morphine. Like natural painkillers they are involved in natural reward circuits, such as feeding, drinking and sex, and activate opioid receptors in the brain that reduce discomfort and give you that euphoric buzz.
It reduces stress
Exercise can reduce stress in a number of ways. Physical activity may help the brain cope better with stress, according to research into the effect of exercise on neurochemicals involved in the body’s stress response. Aerobic exercises, including jogging, swimming, cycling, walking, gardening and dancing have been proved to reduce anxiety and improve the mood.
A study by the University of Essex found that exercising in a natural, green area could be particularly beneficial for improving wellbeing. Exercise can also act as a welcome diversion from your worries – and if approached mindfully can even have a meditative effect. Exercise has also been found to have a boost self-esteem and aid sleep – both of which can have a positive effect on stress levels.
It clears your mind
If you have ever been stuck on a work problem or suffered a bout of writer’s block, you may be familiar with the head clearing power of a run or gym session. Once the blood gets pumping, it’s as though the mind becomes freed of clutter and hidden solutions are unlocked. Increasing evidence backs up this notion, suggesting that acute aerobic exercise is associated with improved cognitive function.
One study found evidence that exercise increases the flow of blood to the prefrontal cortex – the area of the brain associated with executive functions, planning complex cognitive behaviour and decision making, which could explain that feeling of clarity.
It combats depression
One of the side effects of depression can be feeling lethargic and lacking in energy, which might put you off getting active. But the NHS advises that regular exercise can boost your mood if you have depression, and is especially useful for people with mild to moderate depression.
The National Institute for Health and Care Excellence (NICE) recommends that people with mild to moderate depression take part in around three sessions a week, lasting 45 minutes to one hour, over 10 to 14 weeks. Lots of GP surgeries across the country even prescribe exercise as a treatment for conditions such as depression.
It boosts your psychological wellbeing
A study into physical exercise and psychological wellbeing found that individuals who exercised at least two to three times a week experienced significantly less depression, anger, cynical distrust and stress than those exercising less frequently or not at all.
Regular exercisers also perceived their health and fitness to be better than less frequent exercisers. Those who exercised at least twice a week reported higher levels of sense of coherence and a stronger feeling of social integration than their less frequently exercising counterparts.
Source: Mary Common
http://www.huffingtonpost.co.uk/entry/the-link-between-exercise-and-happiness_uk_573d97bae4b058ab71e656f3
Just as antibody production is connected to both exercise and happiness, so too is endorphin production. Endorphins are chemicals that are able to cross through the gaps between neurons in order to pass along a message from one to the next. There are many different kinds, and much remains to be learned about their different purposes and functions.
One thing is known for certain about endorphins: their ability to make you feel oh-so-good. When your body is subjected to certain stimuli like sex, food or pain, your hypothalamus calls for endorphins, and the cells throughout your body that contain them heed the call. When endorphins lock into special receptor cells (called opioid receptors, because opiates also fit them), they block the transmission of pain signals and also produce a euphoric feeling -- exactly like opiates.
Endorphins act as both a painkiller and as the pay-off for your body's reward system. When you hurt yourself (or eat a hot chili pepper), you may get a big dose of endorphins to ease the pain. You may also get an endorphin blast from talking to a stranger, eating a satisfying meal or being exposed to ultraviolet light. (Everyone has different amounts of endorphins, and what may trigger an endorphin rush for one person could very well produce a dud for someone else.) The pay-off in the form of your body tapping into its own stash of "opiates" is to let you know you've had enough -- and convince you to do it again sometime soon.
Exercise stimulates endorphin production as well, but for a different reason. You're probably familiar with the term "runner's high," which refers to the euphoric feeling one sometimes gets when exercising. Researchers have found that light-to-moderate weight training or cardiovascular exercise doesn't produce endorphins, only heavy weights or training that incorporates sprinting or other anaerobic exertion.
When your body crosses over from an aerobic state to an anaerobic state, it's suddenly operating without enough oxygen to satisfy the muscles and cells screaming out for it. This is when the "runner's high" occurs.
Want more happiness articles? On the next page, find out how many calories you burn when you laugh -- and what science has to say about what makes you happy.
Source: By Tom Scheve
http://science.howstuffworks.com/life/exercise-happiness2.htm
Most of us are already familiar with the fact that exercising regularly can have benefits such as maintaining a healthy weight and improving cardiovascular health. As if we need yet another reason to exercise, there is also the suggestion that physical activity may also improve one’s mood and increase feelings of happiness. Here are several ways exercising can positively affect our emotions.
Exercise Can Lower Instances Of Depression
In 2014, the European Archives of Psychiatry and Clinical Neuroscience [1] released a study focusing on a group of individuals being treated for Major Depressive Disorder (MDD), a medical condition that includes symptoms such as feelings of hopelessness, insomnia, fatigue, and suicidal thoughts. [2] They found that exercising three times a week may help improve the patients’ moods. However, a regular exercise program may be a more effective way of helping a patient overcome depression, according to an article by Harvard Health Publications. Though antidepressants cause the swiftest response in helping depression, studies show that the effects of exercise lasts longer than antidepressants, and that patients who regularly exercised were less likely to relapse. [3]
Exercise Can Help Manage Stress
The Journal of Sports Medicine and Physical Fitness [4] released a study in 2001 that demonstrated that aerobic exercise may decrease tension, fatigue, and anger. Another study in 2004 by Behaviour Research and Therapy found that both high and low intensity aerobic exercise may reduce anxiety sensitivity. [5] Besides reducing the symptoms of stress, exercise in general can also help boost one’s self confidence as well as improve one’s sleep -- all of which can ease stress levels. On a more personal level, exercise may distract people from the daily worries of life, boosting their energy and helping them feel that they are more in control over their lives. [6]
Exercise Can Release 'Happy' Brain Chemicals
According to a 2004 article by Psychiatria Polska, [7] the positive effects of exercise on an individual’s mood may be because of how exercise causes the brain to release endorphins and monoamines.
Endorphins are neurotransmitters, or brain chemicals, released into the body after exercising. They primarily combat feelings of pain and stress. They also have other positive effects, such as improving the immune system, modulating the appetite, and creating a feeling of euphoria. [8]
Monoamines, on the other hand, are also neurotransmitters whose functions are less clear. [9] However, an article published by Brain Sciences in 2013 suggests that monoamines may play a role in helping the brain from recovering from mental disorders. It can also protect the brain against stress and relieves anxiety, as well as improve one’s memory and ability to learn. [10]
Exercise Can Be Psychologically Beneficial
For instance, Preventative Medicine published a study in 2000 that claimed exercise not only enhanced one’s psychological well being, but that it also helps ease feelings of anger and cynical distrust while helping participants maintain a stronger feeling of social integration. [11] Moreover, the American Psychological Association has been encouraging exercise as a way of combating depression and anxiety. It is believed that through exercise, people can have a sense of accomplishment that will help them return to meaningful activity. [12] Focusing on physical activity can also help them forget about the negative aspects of life by focusing on the movements required for physical activity, putting the participant in a meditative state. [6]
Bottom Line
Overall, while exercise can have long term health effects on the body, its mood boosting effects are almost instantaneous, as it occurs while you are working out. Next time you need an inceptive to hit the gym, don’t forget that exercise is not just good for your physiological health, but for your mental health as well!
Source: Grace Lee
http://totalwellnessmagazine.org/body/the-science-behind-happiness-and-exercise
References ▾
1. “The effects of exercise on oxidative stress (TBARS) and BDNF in severely depressed inpatient.” Eur Arch Psychiatry Clin Neurosci. (2014).
2. “Major Depressive Disorder.” mentalhealth.com. (2011).
3. “Exercise and Depression.” health.harvard.edu. (2014).
4. “The effects of exercise on mood changes: the moderating effect of depressed mood.” J Sports Med Physical Fitness. (2001).
5. “Effects of aerobic exercise on anxiety sensitivity.” Behav Res Ther. (2004).
6. “Exercise and stress: Get moving to manage stress.” mayoclinic.com. (2014).
7. “Effects of exercise on anxiety, depression and mood.” Psychiatr Pols. (2004).
8. “Endorphins: Natural Pain and Stress Fighters.” medicinenet.com. (2014).
9, “Function and pharmacology of monoamine neurotransmitters.” ucl.ac.uk. (2014).
10. “Exercise Benefits Brain Function: The Monoamine Connection.” Brain Sci. (2013).
11. “Physical exercise and psychological well-being: a population study in Finland..” Prev Med. (2000).
12. “The Exercise Effect.”apa.org. (2014).
When Amma comes to town, people line up—and wait four hours—for one of her free hugs.
The 63 year old, whose name is Mata Amritanandamayi, is also known as Amma (mother) or "The Hugging Saint." She's a pied piper of compassion and a rock star of humanitarian work. This month, she's on a 10-city North American tour that began in Seattle and ends in Toronto. A spokesman says her charity "Embracing the World" doesn't keep an official count, but in each city Amma will hug thousands of people.
I caught up with her in New York at a huge convention center in Midtown Manhattan. As her devotees streamed into the hall, and I asked a few of them what a hug from Amma feels like.
"Like an explosion inside of you," said Diane, a home caregiver who didn't want to share her last name.
Dante Sawyer, who does public relations work for Amma, said it's hard to experience her embrace without reflecting on your own life: "What am I giving beyond my nuclear family and friends?"
"You just feel like you're included that she really wants to spread love and give love to everybody," said Yvonne Schot Hannan.
A little more love sounds good, but I am not a hugger.
I don't like hugs from strangers, and I even get squirmy when friends try to hug me. For example, every few weeks, my husband and I get dinner with couple friends. The wife and I share the same mix of idealism and snark. Our husbands have a bro-mance built on football, beer and chicken wings.
At the end of our evenings out together, we chat in the parking lot, and that's when things get awkward—for me. The three of them say goodbye with quick bear hugs, but I don't really want to. Of course, I've heard that hugs are good for us, and I'm starting think maybe I'm missing out. So I called evolutionary psychologist, Robin Dunbar, for advice.
Dunbar is a professor at Oxford University and studies the complexity of our social lives. Lately he's been researching and writing about hugs. He says attachment styles—how you relate to other people—vary.
"From cold reserved folk like us Northern Europeans to sort of warm, all-over-you Mediterranean style," Dunbar said.
Dunbar's team surveyed about 1,300 people from the United Kingdom, Russia, Finland, France and Italy, and they asked what kind of touch feels acceptable from family, friends or a stranger. Turns out that most of those people—like me—prefer a simple handshake when they're greeting someone for the first time.
"But what was really surprising was it was the Fins who are the most touchy-feely in Europe," Dunbar laughs. "Personally, I put it down to the fact that they spend all their time sitting saunas together."
Besides the cultural differences, we all have individual tolerance for touch. Physical contact triggers a flood of endorphins and other "happy" chemicals in the brain. Some people get satiated faster, but for other people—who might have more endorphin receptors—it takes a lot more snuggling before they're satisfied.
Health researchers at Carnegie Mellon University in Pittsburgh asked people about the social support in their lives, and they found that hugs can protect you from stress-induced sickness.
Dunbar say the endorphin system seems to "tune-up" the immune system.
"Hugging is probably good for your physical health and, by extension, almost certainly your mental health as well," he said.
Researchers have been interested in the power of nonsexual, caring touch for a long time. In the 1990s, scientists examined the behavior and brains of neglected orphans in Romania. But, Robin Dunbar says, even today, one of the most famous studies on touch is a social-isolation experiment from the 1950s.
The scientists studied a bunch of adorable, scampering, big-eared rhesus monkeys. The babies were "raised" by inanimate wire "mothers" who offered them milk but no comforting touch. The researchers from the University of Wisconsin-Madison documented their pioneering work and you can see the film on YouTube at https://www.youtube.com/watch?v=OrNBEhzjg8I
The monkeys that got to rub-up against a surrogate wire mother wrapped in terry cloth developed the skills they needed be become effective adults. The babies raised by a wire mother never learned those skills, and in those deprived monkeys, a lack of comfort caused physical problems including chronic diarrhea and trouble digesting milk.
"There are a lot of things that people can live through," said New York therapist Hilary Jacobs Hendel. "Not having any touch or affection is really damaging."
A few years ago she started using touch in her work with clients. When a patient is struggling with grief or psychological pain, a hand on the shoulder or a hug can help, she said.
"It feels like the most underutilized, free resource there is," she said.
Primates groom each other to create social bonds, and when humans touch there's a drop in the stress hormone cortisol as well as a rush of another hormone that's like the glue for friendship. Jacobs Hendel says touch is calming, a way to regulate the nervous system. Light pressure on the skin sends signals to the vagus nerve, which in turn slows the heart rate and lowers blood pressure.
"It's medicinal, but not for everybody, though," Jacobs Hendel concedes. "I always ask permission before we do things like this...and if they say no, we don't do it."
If a client was sexually abused, touch can be taken the wrong way and inexperienced therapists have to make sure physical affection doesn't turn sexual.
She was trained as a psychoanalyst in the Freudian tradition, where any touch between therapist and patient is taboo. So, Jacobs Hendel says she understands the hesitation to hug (or be hugged) in a therapeutic setting.
"If someone's not a hugger, that's fine, and I would never judge that, but I would get curious," she said. "I think we are born being huggers, it's just wired in."
And that's what brought me to New York to see Amma—a short, stout, smiling lady who's hugged millions of people over the years. Thirty years ago, she gave out hugs in people's living rooms, but today at an Amma event you can buy T-shirts, Indian food, traditional clothes, or jewelry, and her organization rents out convention centers to hold the crowd.
Esther Seznie, a platinum blonde with a pixie cut and bright-pink lipstick, came all the way from Santa Monica, California to hug Amma.
The first time she got an embrace, Seznie says Amma whispered, "My daughter, my daughter, my daughter,' in her ear, and gave her a mantra to live by.
Amma has diamond nose stud and touch of grey at her temples. In New York she wore all white and a dab of yellow and red paint on her forehead. Before she entered the hall, her entourage laid down a maroon carpet, and she walked in to the sound of a conch horn and tinkling bells.
To keep the process orderly, everyone gets a number before hugging Amma, kind of like taking your turn in the deli line.
In a raspy voice—using her native Malayalam language—Amma speaks about compassion for a bit and says spirituality "is a science that teaches us to take what comes our way," according to the translator.
Then there's chanting, music.
I stand in line for 45 minutes to buy Masala dosa—a potato filled Indian crepe—and then about three hours later, it's finally my turn.
Amma is seated on the stage, surrounded by cushions, and her handlers ask me to approach on my knees. I shuffle forward; she smiles and gathers me in. Then hugs me even closer. She's warm and solid—and she does smell good.
One Mississippi, two Mississippi, three Mississippi, four Mississippi, five Mississippi—then another 15 seconds later, Amma says something in my ear that sounds like "siri, siri, siri." I get one more quick squeeze, and she lets me go.
For me, it's not life changing, but it's a very long hug, and that might explain all the smiley happy faces in the convention center as well as the devotion of the people who follow her around the world.
Scientists say the hugs we give to an acquaintance or new friend last about 3 seconds, but hugging for 20 seconds, like I did with Amma, sends out a surge of the "cuddle" hormone oxytocin, and that creates intimacy, trust and connection.
I'm pretty sure you can't get that from my greeting of choice...a handshake
Source: By Taunya English
http://www.newsworks.org/index.php/thepulse/item/95008-science-of-hugging-?linktype=featured_articlepage
