Move Your Body, Move Your Mood: Exploring the Link Between Exercise, Serotonin, and a Happy Gut

I’ve said it many times, and you all know it already, but exercise is good for you! Obtaining adequate physical activity is critical for optimal health, quality of life, and longevity. However, when we consider exercise's health benefits, we often think of the (powerful) effects of exercise on the body, such as building stronger muscles and a healthier heart. The substantial effects of exercise on mental health don’t always get the credit they deserve.

Mood-Regulating Effects of Exercise

Exercise has been linked to a host of positive effects on the mind. These include increased memory and executive function in adults, improved academic performance in children and adolescents, and potential advantages for people with cognitive impairments or neurodegenerative diseases. But perhaps most importantly, studies have shown that exercise has mood-regulating benefits, reducing symptoms of anxiety and sadness. This means that by incorporating exercise into your routine, you can take active steps towards improving your mental well-being.

The Brain-Boosting Chemistry of Exercise

How does exercise enhance mood? From animal models, we can see that regular exercise produces blood flow changes in several areas of the brain and boosts the production of several chemicals that improve brain health, including serotonin, antioxidant enzymes, serum, and brain-derived neuro factor (BDNF).  

In addition, regular exercise has an anti-inflammatory effect, which is seen with decreases in levels of the stress hormone cortisol. Cortisol is a hormone that the body releases in response to stress, and high levels of cortisol can lead to inflammation in peripheral and brain tissues. Regular exercise helps to reduce cortisol levels, thereby reducing inflammation and fighting the development of depression symptoms.

The Gut-Brain Connection: How Exercise Improves Gut Health and Mood

Regular exercise can also improve the health of the gut microbiome (see here). This is particularly significant because the health of the gut microbiome is linked to mood state, including depression. Gut bacteria substantially impact serotonin production in the brain, serving as a prime example of the Gut-Brain axis. Regular exercise improves gut and brain health, highlighting the interconnectedness of our bodily systems and the importance of a holistic approach to health.

Practical Tips: How to Incorporate Exercise into Your Daily Routine

The American College of Sports Medicine recommends accumulating 30 minutes or more of exercise on most days of the week. This recommendation is based on sound evidence that this is the amount of exercise needed to reduce one’s risk of chronic diseases, such as heart disease and diabetes, below that of sedentary people. Furthermore, this level of exercise should be adequate to provide benefits to gut health and mental health as well.  

Remember, this recommendation is a minimum effective dose – if you exercise more than that, you generally reap more significant health benefits. The power is in your hands! As for how you exercise, it really doesn’t matter! Any form of exercise: walking, lifting weights, swimming, dancing, yoga – you name it, will fit the bill. Life is a self-experiment, and it is up to you to determine what type of movement works best for you. Consider consulting a fitness professional if you feel like you need some guidance.

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