Exercise and Activity: The Science Behind Feel-Good Chemicals!
Picture this: it's dark, wet, and an ungodly hour of the morning. You pull yourself to the gym, cursing every step. But wait—why are you doing this to yourself? Ah, yes: to feel good! That glorious rush of chemicals during exercise is like sunshine for your brain, perfect for kicking off a gloomy day.
But what’s really going on up there in your mind?
The Science of Feel-Good Chemicals
When you exercise, your brain treats you to a cocktail of mood-boosters, stress-busters, and brain-enhancers. Here's the lowdown:
Endorphins: The "Feel-Good" Dolphins
Endorphins, those magical chemicals released during exercise, are like little dolphins swimming around your brain, relieving pain, reducing stress, and giving you an overwhelming sense of well-being. (Seriously, one of my students once called them “Dolphins”—I think I prefer that!)
Endocannabinoids: Nature’s Calm-Down Potion
Sounds like something out of a cannabis dispensary, right? Fear not! These are naturally produced by your body and rise with exercise, promoting calm and reducing anxiety.
Dopamine: The Happiness Trigger
Dopamine is the party-starter neurotransmitter that gets released during exercise, sparking happiness all around.
Proteins: The Brain's Building Blocks
Exercise also boosts the release of proteins that help your brain grow new neurons and keep those brain cells healthy and snazzy!
How Exercise Helps During Menopause
There’s no magic fix for menopause. While 25% of women experience no symptoms, for the other 75%, those pesky symptoms like low mood, irritability, and fatigue are real. Exercise can be a game-changer by releasing the feel-good chemicals above, which help manage these symptoms.
Plus, adding strength training to your routine can help minimise the risk of osteoporosis. Cardiovascular activities like walking, swimming, and cycling improve heart health and can help regulate cholesterol levels—which tend to spike during menopause.
Don’t forget to include stretching and balance exercises to prevent injury and fend off symptoms like frozen shoulder (yes, that’s a thing during menopause!).
How to Overcome the ‘Meno-Motivational Dip’
You know exercise will make you feel better, but let’s be real: when motivation is low (another symptom), even getting started can feel like a hurdle. Here are some top tips to get you moving:
Buddy Up Find an exercise partner. You’re more likely to stay committed, and it also helps with your social fitness. If your buddy is also on the menopause rollercoaster, you can share experiences—just make sure you’re breathless enough that you can’t tell your whole life story!
Remove Obstacles Keep it simple. Meet a friend in a park for a walk—no fancy gear or special trainers needed.
Start Small Short 10-minute exercise blocks can do wonders without feeling like a huge commitment. You’ll likely do more if you’re with a buddy!
The Bottom Line
Exercise is a powerful tool to manage menopause symptoms, and it doesn’t have to be expensive or complicated. With a little planning, you can fit it into your daily routine.
Walk, Run, Lift, Dance…