By Gillian Bogden. Holistic Nutritionist & Health Coach. Mission: To Redefine Healthy Aging. You can visit Gillian's site at gbwellness.ca
I’ve been writing and talking quite a bit recently about the impact of food on our brains, with respect to our moods, longevity, and critically, its impact on Alzheimer’s… years before symptoms show.
But what about movement?
I want to switch gears for a moment and talk about brain health through the lens of movement (or physical activity).
Yes, we all know that physical activity is “good for us”. But as we move into the depths of winter, with many people already suffering from anxiety and social withdrawal, I feel it’s critical to understand how physical activity can truly help us through the long dark days of winter.
In a nutshell, physical activity can change our brain chemistry, and in doing so, change our outlook on life. And this is above and beyond the benefits to our body.
The Joy of Movement
In Kelly McGonigal’s new book, The Joy of Movement, she talks about how science shows that our brain actually rewards us for moving, dating back to early times when people had to do challenging things to just survive.
In present day, when we engage in everyday activities using our bodies, every system of the body “reads” movement, and we are rewarded - not for doing exercise to make us healthy – rather, with rewards such as more energy; with chemicals that give us optimism, joy and courage; and with chemicals that literally help us with our social interactions.
This includes working in the garden, playing with our kids, or any activity that has us moving.
Our brain reads movement as, “I am engaged with life; I am doing something that matters”.
McGonigal goes on to say that in order to get the full benefits of the “brain’s rewards” (mood enhancers, if you will), ideally we need something that keeps us in movement for a minimum of 20 minutes - our heart rate goes up a little, our breathing deepens, we may even break a sweat. Hence there does need to be some moderate activity in order for our brain to release its mood-enhancing chemicals.
Your brain on drugs
One reason for these positive feelings is due to endocannabinoids - the chemical in our brain mimicked by cannabis. These endocannabinoids have the potential to decrease stress, increase feelings of peace and joy, and increase energy (which is often why the back half of any physical activity or workout can seem easier).
These feelings can be very powerful antidotes to loneliness, social anxiety, depression and even grief. Physical activity is one of the few things that creates a brain chemistry that makes us more open to connecting with others and experiencing happiness.
What if I don’t feel like moving?!
Good question. How to we get over our often natural resistance to movement/physical activity/exercise? Many of us are living much more sedentary lifestyles now, and it’s hard to get motivated - even though we know we “should” be doing something. And winter is going to make it even more challenging.
Four full proof ways to get you moving!
Four ways to get you out of your chair or off the couch…
Number one no-fail trick? Put on some headphones and listen to music that gets you energized. Seriously… you will be hard-pressed NOT to move (make sure you are already standing when you start listening!)
Have a scheduled time either daily or a few times per week where you do some sort of physical activity with someone else – aka your accountability partner. Do a brisk walk or jog outside, or find a set of stairs or a hill, and walk up and down a few times. Jump on a swing set for crying out loud! If you can’t get outside, do something online such as a dance class, a weight class, a yoga class, a spin class… anything. Then connect with them afterwards for a couple of minutes to “check-in”.
Or, do what I just started doing about a six weeks ago… getting a small group of two or more people to commit to certain exercises/movements during the course of a day. - Exercises don’t all have to be done at once, nor do they need to be done at the same time as everyone else. - Even better, you don’t have to get into workout clothes to do them! - But, you do have to send the group a ✅ when you have completed them (I get checkmarks from others anywhere from 5:45am to 10:45pm :-). We may not be getting in our 20 minutes consecutively, but we are moving throughout the day and I guarantee you will feel a difference. And damned if I’m not going to get my ✅ off daily (our rule is we have to double up the next day if we forget).
Or, simply hire a trainer :)
No matter what, if you are doing a movement that is safe for your body, and gets your blood flowing, it will not only energize you but also give you a sense of purpose, and in turn increased optimism. You will feel good about both yourself and the world around you.
Trust me. It works.
Get outside!
So, back to winter… ideally, to get enhanced benefits, we want to be outside. With all of the extensive research being done on the effect of nature on our moods, our mental well being, and our ability to think (to create, plan, daydream, focus and remember), getting outside is a win-win situation for our brains.
And the icing on the cake? Our brains are stimulated by navigational physical activity outdoors.
Huh? Let me explain.
Dr. Grafton, a neuroscientist, practicing neurologist, and author of Physical Intelligence: The Science of How the Body and the Mind Guide Each Other Through Life, argues that physical activity has the largest effect on our mental health and our brain structure when it comes to longevity (1).
One of the key reasons for this is based on the idea that at its most fundamental level, the brain is a giant problem-solving machine, and that our brains thrive when they are challenged by having a (physical) problem to solve.
Grafton goes on to say that the area most stimulated with the physical navigating of unfamiliar surroundings is our hippocampus, critical for memory formation and retrieval. In addition, the biggest impact happens when we are outside, interacting with our environment.
For example, every minute you spend walking on an unpaved/uneven trail, you are making countless little micro-adjustments to foot pressure, angle, and pace. These adjustments, according to Daniel Levitan, another neuroscientist, and author of the book Successful Aging, stimulate the neural circuitry of our brains in the precise way that it evolved to be used… to solve problems (2).
Our brains were built to navigate in unfamiliar surroundings.
So, in an ideal world, instead of hibernating inside our homes this winter, strap on snowshoes, skis, cleats/spikes/crampons, or whatever it is that will get you outside, and start moving.
Whatever you do, I can’t stress enough the importance of movement to maintain our sanity this winter. Our body and brain will thank us. If nothing else, the old adage still rings true - if you don’t move it, you lose it. And research is showing us we lose a great deal more than just our mobility.
For that reason, for those of you in the Toronto area, I will be running my popular Walk & Talk program throughout the winter - a one-hour nutritional reset while walking in nature, followed up with a detailed action plan. Call or email for specific details as my walking parameters have expanded. And of course, if you would like more in-depth nutritional guidance and/or coaching, reach out for a 20-minute free consultation and let's see if I can help.
Warmly,
gillian x
Levitan, D.J., (2020), Successful Aging: A Neuroscientist Explores the Power and Potential of Our Lives, Penguin Random House Canada Ltd.
Ibid.
#wellness #healthytips #gillianbogden #bodybeautiful #detox All posts are intended strictly for educational purposes. It is not intended to make any representations or warranties about the outcome of any procedure. It is not a substitute for a thorough in-person consultation with a medical professional. If you have questions about your personal medical situation, please call your healthcare provider.
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