Tag Archives: connecting

Positive Mental health- Exercising your Endorphins

4 Apr

endorphinsAs I said in my last blog I am going to share what contributes to great mental health. We talked about actions making the difference. Well here is an action that makes a real difference and contributes greatly to our mental health. as far as I am concerned this is probably the greatest game changer with concern to positive mental health….. It’s exercise.

We live in quite a sedentary world. It has been engineered so that we no longer have to move to be entertained. We can happily sit in front of our game consoles, laptops and ipads and engage with YouTube, Facebook and video games which will all entertain us without ever having to leave the comfort of our couches. We use technology to babysit our children without looking at the consequences of what they are processing subconsciously. How difficult as a parent must it be to compete with the excitement of technology especially video games were they are designed to set of neural firecrackers of pleasure and reward in your child’s brain at just the right intervals. Beat that Pops.

We travel on lifts without ever thinking of taking the stairs and we love travellators in airports we can access our smartphones and still make it to our destination while still discovering who has liked our last photo on Facebook, it beats walking between terminals. We sit in cars or trains for long periods and pacify our children with consoles and DVD films on the back of headrests.

We purchase products in supermarkets that confuse us about their health benefits. we secretly pile on the pounds when we think that we are improving our health because of this purpose led confusion. In one class I asked a participant to tell me the calorific value of the soft drink he had in his hand. He read the label and said just 105 kcal per bottle. The bottle was a 500ml bottle of Coke as we looked closer at the nutritional(really!) facts we discovered that it was 105cal per 250ml of the bottle but who only drinks only half a bottle of lemonade.It’s 210 cal per bottle of soft drink which will take roughly a 3km run to burn off. Confusion reigns. But enough about the troubles with food confusion. Lets look at the actions we can do to benefit our mood and mental state.

I can not emphasize the importance of exercise to our wellbeing. I am presently looking our my office window at a sports field where my office is it’s a sunny spring morning and I would be first out the door and changed ready to play if I had a group of friends and a ball free for the next hour for a kick about. I understand the importance of exercise. Firstly I feel great when I play in team games.I enjoy meeting other people(social connections) and I enjoy working with others to a common purpose(try to win). I also love to get out and have a run around because I know what exercise is doing for me. When I am involved in regular  vigorous physical activity not only am I maintaining some level of fitness, flexibility and building resilience in times when it is needed, I am also contributing to my mental wellbeing.

My body is also reacting positively to this physical activity and is providing a chemical response in the form of Endorphins which are produced when I do anaerobic exercise which may involve sprinting or heavy weight lifting.This will cause the production of neurotransmitters called endorphins that lock into special receptor cells that block the transmission of pain signals and also produce a euphoric feeling just like opiates.

I have tested this regularly. I will gauge my mood on a scale of 1-10 before starting exercise. I might find for whatever reason my mood score might be a 4 out of 10. After 25-30 minutes of vigorous exercise running or cycling I will gauge my mood gain and discover I am a 7 or 8 out of 10 what a difference a half hour of exercise has done for my wellbeing.

Exercise also reduces stress. People who exercise more produce lower levels of the stress hormone cortisol(which produces extra sugars into our system in times of stress) and ultimately have lower levels of anxiety.

So get out there get moving. Get out of the house and pick something that you love to do. This is the key to enjoying exercise. I enjoy team games so I play team games. I only run short distances because the will to stop and boredom are increased for me without a team around me. That is just me. If you don’t like cycling don’t cycle. Find out what you enjoy and follow it. It reminds me of the time the comedian Eddie Izzard ran 43 marathons in 51 days for comic relief in the UK. In an interview afterwards British chat show host Jonathan Ross asked him ” Running 43 marathons over 51 days is some achievement what was your favourite bit” Eddie without pausing says “Stopping… stopping was my favourite bit”.

Here is another interesting fact when it comes to those mood changing endorphins.Endorphins are also released when we eat chillies. Not as a reward because the body loves chillies but your body releases endorphins to help ease the pain. Funny that.

Next time your mood is low remember that vigorous exercise will up your mood levels add a chilli half way through and you just might have discovered why Usain bolt is always smiling

Lessons for living – Connections

14 Aug

The one contributor to unhappiness in later life is the loss of connections with other people.

As we get older social connections can be more difficult to maintain.  Friends move in and out of our lives or pass away. We retire and miss the camaraderie we experienced with our workmates or the interactions with our customers. We look at our partners and wonder what connection we had all those years ago.

We lose touch with what matters… Other people.

We know that having social connections is a strong predictor of our health.

What is the key: we need to get involved in social networks  and meaningful roles. All life needs a purpose. Volunteering is a good way to participate in a positive way. We feel better when we contribute to helping others and giving something back.

Being isolated when you reach old age is not good for us. Remember this when you are moving through your life. Connecting with others is the one thing that us as humans yearn for. I see the importance of this constantly in my programmes. Be mindful as you slowly discard relationships that were once important to you in life.

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