Physical Activity, Stress & Mental Health
Topics of discussion:
- Rise of mental health issues.
- Benefits of physical activity on mental health.
- Mechanisms through which physical activity improves mental health.
The first important thing to discuss is that physical activity can take many forms. It does not have to be planned execution of a training programme. It can be spontaneous unplanned activity anywhere that involves physical exertion. Following on from a short discussion on our snapchat recently, it lead to the development of this article to highlight some of the issues that our society now faces. With the explosion of social media, the constant comparisons to instagram stars and the pressure of ones social status with their peers gives exponential growth to the amount of people suffering from mental health issues. Read on below for more.
In a society where time has become human's most prized commodity and the want to spend time exerting extra energy and dripping with sweat has become almost non-existent, the prevalence of inactivity related disorders (obesity, cardiovascular disease, diabetes to name a few) has risen exponentially. What's also shocking, although unsurprising, is the rise of the number of people suffering with mental health issues. These issues include eating disorders, body dysmorphia, chronic anxiety, depression, addiction and of course suicide. While the subject itself still carries a huge taboo when discussing it, we here at Elite Performance Coaching see it as something where there isn't enough being done about it. The level of people physically active continues to drop while the number of people affected by these conditions continues to rise. Correlation or just a coincidence? We won't lecture you on how physical activity will cure all these problems, but we will educate you on how it can help.
If you're still reading this then I'm sure you've heard of all the amazing benefits that exercise has on the human body. It has huge ramifications across the whole health and fitness spectrum and it's use as a treatment for a variety of different conditions cannot be understate. However, for clarity we will fixate our attention to it's affect on an individuals psychological well-being. To break it down we will cover:
- The stress responsive systems
- Physical activity acts as a buffer against stress
- Physical activity promotes an anti- inflammatory state
- Physical activity enhances neuroplasticity and growth factor expression
Throughout this article you will receive a greater understanding on why there should be a superior emphasis placed on developing physical fitness and creating an improved relationship with exercise, starting in childhood.
It is no joke that physical inactivity is the fourth leading contributor to death worldwide. Yes, you read that right. Take some time to read it again. The physiological beneficial effects you get from being physically active help develop the ability to cope with stress and demands of life long term. Before reading any more, it is advised that you re-read our previous article to get a brief overview on stress and it's effect on the body.
The Stress Responsive Systems - HPA Axis
The HPA axis contains the three endocrine glands, the hypothalamus, the pituitary gland and the adrenal gland, and is our primary stress response system. The hypothalamus will perceive the threat, whether physically or psychologically. It will release corticotropin-releasing hormone (CRH). CRH will bind to receptors on the pituitary gland and stimulate the release of adrenocorticotropic hormone. This will stimulate the release of cortisol from the adrenal gland. The bodies constant want to remain in balance controls all of it's systems. Like any other system, it responds to stress. Many understand this as the 'fight or flight' response to stress:
It is this regular activation of the stress response system and immune system which maintains it's efficiency. During periods of prolonged/chronic stress (particularly exam period), these systems become maladaptive and cease to work optimally, leading to dysfunction of our immune systems. Most often it is presented as chronically elevated cortisol levels or sustained activation of glucocorticoids (far beyond normal levels). Dysregulation of the HPA axis are mentioned in many stress related disorders. Regular activation of these systems can keep them functioning optimally and greatly reduce the risk of succumbing to a stress related illness and promote a more resilient biological profile. Physical activity does not have to be planned or strenuous. Regular bouts of unplanned spontaneous activity are just as effective keeping the HPA axis functioning optimally.
The HPA axis contains the three endocrine glands, the hypothalamus, the pituitary gland and the adrenal gland, and is our primary stress response system. The hypothalamus will perceive the threat, whether physically or psychologically. It will release corticotropin-releasing hormone (CRH). CRH will bind to receptors on the pituitary gland and stimulate the release of adrenocorticotropic hormone. This will stimulate the release of cortisol from the adrenal gland. The bodies constant want to remain in balance controls all of it's systems. Like any other system, it responds to stress. Many understand this as the 'fight or flight' response to stress:
- The body perceives a threat. The concentration of cortisol will rise.
- Glucocorticoids and catecholamines are released in an effort to mobilise energy for the body to fuel it's response, along with a rise in heart rate and alertness.
- They also work together to produce a stress response in the immune system. This immune response is responsible for terminating the stress and returning the system to normal levels.
- Continued exposure to glucocorticoids will exert a suppressing affect to restore the immune system back to baseline levels.
It is this regular activation of the stress response system and immune system which maintains it's efficiency. During periods of prolonged/chronic stress (particularly exam period), these systems become maladaptive and cease to work optimally, leading to dysfunction of our immune systems. Most often it is presented as chronically elevated cortisol levels or sustained activation of glucocorticoids (far beyond normal levels). Dysregulation of the HPA axis are mentioned in many stress related disorders. Regular activation of these systems can keep them functioning optimally and greatly reduce the risk of succumbing to a stress related illness and promote a more resilient biological profile. Physical activity does not have to be planned or strenuous. Regular bouts of unplanned spontaneous activity are just as effective keeping the HPA axis functioning optimally.
Buffer Against Stress
As mentioned above, exercise can be used as a stressor. The body reacts to these stressors systematically to try and defend itself and then return itself to a state of equilibrium. With a better understanding of the process, it should now be clearer that people with greater physical fitness are better able to deal with normal stressors in life as their body has already adapted to dealing with them from the involvement in regular physical activity. In this way we can see that regular activity and over physical fitness can act as a buffer against external stressors and allow you to deal with them more effectively.
Those with higher fitness levels exhibit lower cortisol levels and anxiety in response to stress. The research has shown that through regular exposure to physical activity, you can 'stress train'. Repeated exposure to the same stressor will eventually lead to a physiological adaptation allowing your to expose yourself to stress and react/recover quicker compared to untrained individuals, allowing you to cope better in stressful situations. Following on from this train of thought we may be able to increase an individuals emotional stability, reduce irritability to stress/change and reduce anxiety during stressful situations.
As mentioned above, exercise can be used as a stressor. The body reacts to these stressors systematically to try and defend itself and then return itself to a state of equilibrium. With a better understanding of the process, it should now be clearer that people with greater physical fitness are better able to deal with normal stressors in life as their body has already adapted to dealing with them from the involvement in regular physical activity. In this way we can see that regular activity and over physical fitness can act as a buffer against external stressors and allow you to deal with them more effectively.
Those with higher fitness levels exhibit lower cortisol levels and anxiety in response to stress. The research has shown that through regular exposure to physical activity, you can 'stress train'. Repeated exposure to the same stressor will eventually lead to a physiological adaptation allowing your to expose yourself to stress and react/recover quicker compared to untrained individuals, allowing you to cope better in stressful situations. Following on from this train of thought we may be able to increase an individuals emotional stability, reduce irritability to stress/change and reduce anxiety during stressful situations.
Promote an Anti-Inflammatory State
The human body contains many inflammatory cytokines (cells secreted by the immune system). Some pro-inflammatory and some anti-inflammatory. Pro inflammatory cytokines have the ability to influence every pathophysiological domain relevant to depressive symptomatology (Miller, Maletic and Raison, 2009).
Those with higher fitness levels also tend to have a reduction in baseline levels of pro-inflammatory markers. Higher levels of visceral fat also show a higher level of circulating pro-inflammatory markers. Thus lending to the notion that regular physical activity leads to a reduction in visceral fat, leading to a reduction in pro-inflammatory markers. During exercise, contracting skeletal muscle releases cytokines which have anti-inflammatory properties. These cytokines also increase insulin sensitivity (positive) and improve the characteristics symptomatic of depression and other conditions. All of this contributes to improved mood, cognition, metabolic function and overall well-being.
The human body contains many inflammatory cytokines (cells secreted by the immune system). Some pro-inflammatory and some anti-inflammatory. Pro inflammatory cytokines have the ability to influence every pathophysiological domain relevant to depressive symptomatology (Miller, Maletic and Raison, 2009).
Those with higher fitness levels also tend to have a reduction in baseline levels of pro-inflammatory markers. Higher levels of visceral fat also show a higher level of circulating pro-inflammatory markers. Thus lending to the notion that regular physical activity leads to a reduction in visceral fat, leading to a reduction in pro-inflammatory markers. During exercise, contracting skeletal muscle releases cytokines which have anti-inflammatory properties. These cytokines also increase insulin sensitivity (positive) and improve the characteristics symptomatic of depression and other conditions. All of this contributes to improved mood, cognition, metabolic function and overall well-being.
Enhances Neuroplasticity and Growth Factor Expression
Neurotropic factors (NTFs) are molecules which aid in the development and maintenance of neurons, the basic working unit of the brain. Chronic stress decreases the expression of NTFs thus reducing neurogenesis (development of nervous tissue). Regular physical activity can help reverse these effects by increasing neurogenesis through increasing the release and concentration of certain growth factors (Rothman et al., 2012). These growth factors, such as insulin like growth factor (IGF-1) and brain derived neurotropic factor (BDNF) expressed to a greater degree in physically fit individuals. They help in increasing neuroplasticity, the ability of the brain to reorganise itself in response to it's environment or tasks. May come in handy when studying for exams when you need to take in a lot of information!
These areas of research are still in it's infancy and anything beyond that which is discussed above would be nothing more than speculation.
Neurotropic factors (NTFs) are molecules which aid in the development and maintenance of neurons, the basic working unit of the brain. Chronic stress decreases the expression of NTFs thus reducing neurogenesis (development of nervous tissue). Regular physical activity can help reverse these effects by increasing neurogenesis through increasing the release and concentration of certain growth factors (Rothman et al., 2012). These growth factors, such as insulin like growth factor (IGF-1) and brain derived neurotropic factor (BDNF) expressed to a greater degree in physically fit individuals. They help in increasing neuroplasticity, the ability of the brain to reorganise itself in response to it's environment or tasks. May come in handy when studying for exams when you need to take in a lot of information!
These areas of research are still in it's infancy and anything beyond that which is discussed above would be nothing more than speculation.
However, the information given above is more than food for thought.
This article was written in response to several discussions we have had with people mainly around exam period, but also those involved in high pressure work environments. The first thing that usually gets drops is physical activity and more work/study is assigned in it's place. While it's not always possible, hopefully the above information gives you enough food for thought to not replace physical activity completely. Practical advice on this part would be to record your notes on your mobile device or find an educational resource/podcast and listen to it while engaging in some form of activity be it a simple 30-40 minute walk.
The importance of physical activity on all aspects of our lives cannot be understated. With mental health issues prevalent throughout our society it is imperative that we attempt to curb the rise by doing whatever we can. Increasing physical activity (in all ages) is one of the easiest things we can do. It doesn't require a huge amount of time and best of all it doesn't cost any money to go outside for a walk/jog/run.
This article was written in response to several discussions we have had with people mainly around exam period, but also those involved in high pressure work environments. The first thing that usually gets drops is physical activity and more work/study is assigned in it's place. While it's not always possible, hopefully the above information gives you enough food for thought to not replace physical activity completely. Practical advice on this part would be to record your notes on your mobile device or find an educational resource/podcast and listen to it while engaging in some form of activity be it a simple 30-40 minute walk.
The importance of physical activity on all aspects of our lives cannot be understated. With mental health issues prevalent throughout our society it is imperative that we attempt to curb the rise by doing whatever we can. Increasing physical activity (in all ages) is one of the easiest things we can do. It doesn't require a huge amount of time and best of all it doesn't cost any money to go outside for a walk/jog/run.
Take Home Message
Fitter individuals:
Acute bouts of exercise can help:
- Cope better in stressful situations.
- Are more emotionally stable during stressful periods.
- React better during sudden stressful events.
- Are more likely to have an internal anti-inflammatory environment in which promotes good mood and positive well-being.
- Brains work more efficiently. Providing a better environment in which the brain can adapt to it's current situation.
Acute bouts of exercise can help:
- Improve individuals response to stress in the short term.
- Potentially lower their circulating stress hormones and return them to baseline levels.
- Reduce pro-inflammatory markers.
- Increase insulin sensitivity.
- Improve neurogenesis in the brain and counter-act the effect of circulating stress hormones on the brain.
If you enjoyed reading this and know someone who would benefit from reading this then please like and share. You never know, it could save someones life.
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