Mental health

8 Physical and Mental Health Benefits of Exercise: Guest Blog by Harper Reid

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“Walking is man’s best medicine.” ~ Hippocrates

Most people are aware that exercise as a general concept is good, but that doesn’t mean they care. Eighty percent of Americans and forty percent of people worldwide don’t get their recommended amount of exercise, which is largely due to easier access to transport and an increase of people working in offices.

Photo Credit: Geert Pieters via Unsplash

Although most people know exercise is good, they don’t know the full benefits of the recommended 20 minutes of exercise a day – so here is a breakdown for you:

  1. Exercise helps with mental health

Among other major benefits, exercise can reduce anxiety and help relieve depression. Exercise boosts your mental health by releasing chemicals and endorphins, such as dopamine and serotonin, into your brain. These chemicals are generally perceived by your brain as happiness – lightening your mood and having a calming effect on your body.

Exercise also raises your body temperature which can be pleasant and calming. Regular exercise also creates increased blood flow to your brain, encouraging the development of new brain cells and reducing the risk of dementia. 

  1. Exercise helps manage weight loss

 Exercising regularly also causes you to burn more calories, which is a key way to lose weight. You will also build muscle mass through exercise, particularly if you’re doing strength training. This leads to increased metabolism, which helps you process your calories faster.

Photo Credit: Bradley Wentezl via Unsplash

Although building muscle will increase your overall weight, regular exercise will also keep you fit and trim by keeping your body fat at a healthy level.

  1. Reduces your chances of cancer

 Exercise can actually reduce your chances of getting some cancers – including lowering the chances of bowel cancer by twenty-five percent and womb cancer by thirty-three percent.  Since exercise already helps you to manage your weight, you will have a lesser risk of obesity, which is also the cause of some cancers.  Of course, exercise cannot provide a complete safeguard from the risk of all cancers, with factors such as environmental conditions, genetics, smoking, and food, alcohol and drug intake also playing a role in managing the risk of cancer.

Photo Credit: Andy Beales via Unsplash under License

  1. Improves overall energy and performance

 Exercise fills your brain with endorphins and increases blood flow – oxygenating your brain and body and giving you more energy throughout your day. Because of these long-lasting energising effects, many people choose to exercise in the morning at home or before they go to work. Even gentle exercises can improve lymphatic system function, reduce common pains such as headaches, and increase balance and coordination. Exercising will also help you to gain a stronger cardiovascular system, meaning you will be able to stay energetic for longer periods of time. 

  1. Reduces chances of disease

Exercising regularly helps to alleviate fatigue and prevent certain diseases. People who exercise will develop a stronger heart and stronger lungs, which helps to alleviate fatigue and reduce your risk of getting diabetes. Aerobic exercise has also been proven to help people gain relief from asthma symptoms. 

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  1. Helps you sleep

 Studies have shown that regular exercise can lead to a sixty-five percent improvement in sleep quality. So, if you often have trouble getting to sleep at night, try exercising to relax your body and mind, and watch your sleep improve. 

  1. Lowers stress levels

Exercise is a worthwhile focus that helps take your mind off stresses and worries. When working your exercise plan, you will see yourself achieving goals and hitting targets, giving you a sense of reward. This satisfying combination, created by setting and reaching goals combined with the rush of chemicals your brain gets from exercise, will help lower your stress levels. 

  1. Improves brain power

Studies have shown that exercise improves memory and brain power through generating new tissues in your brain which are likely to be directly related to memory function.

Exercise will help you lose weight, improve brain function, lower stress and help improve mental health, but the list of benefits doesn’t stop here. There are countless physical and mental health benefits of exercise, so consider jogging, walking, swimming, jumping on a trampoline, rowing or working out at the gym today.

An interesting article about the benefits of bounce.

Photo Credit: Bruno Nascimento via Unsplash

If you’re looking to start a vigorous workout routine or have pre-existing medical conditions, speak to your doctor or a training specialist to discover what exercise method is best for you.

Harper Reid is a freelance writer from Auckland, New Zealand who is passionate about healthy living and fitness. Her idea of a perfect weekend is going for a beach run, hiking with friends or simply practicing yoga in her backyard. You can find more of her work on Tumblr.

The Way Gut Bacteria Affects Anxiety and Depression Will Blow Your Mind

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 “Every molecule in your brain starts at the end of your fork.” ~ Dr. Drew Ramsay (Nutritional psychiatrist).

Have you ever had a gut feeling about a person or a situation, or perhaps had butterflies in your stomach? Has hunger ever changed your mood? It certainly brings on grumpiness in my children!

Our digestive system and brain are physically and biochemically connected in a number of ways, meaning the state of our gut microbiome can alter the way our brains work and behave, giving a whole new meaning to ‘food for thought’!

In my first post, What You Need to Know About the Most Influential Organ in Your Body I covered some pretty startling facts about the microbiome, but today I’m focussing on how the second brain in our gut microbiome can literally ‘speak’ to the brain in our heads, controlling mood as well as impacting on our mental health.

#MicrobiomeMorsel: There are more microbes in the gut alone than there are cells in our bodies.

Lifestyle and the Microbiome

Hippocrates was telling everyone back in 400 BC that all disease begins in the gut, and that food is your medicine.

Life in the 21st century has strayed a long way from this ethos. Global populations live mostly in urban areas and are exposed to Persistent Organic Pollutants (POPs,) such as Glyphosate which is prevalent in the western food chain. We lead busy, stressful lives, with many relying on shelf-stable, processed food that is high in sugar and salt, with no nutritional content, which have been designed and marketed for taste buds and not for health.

Simple carbohydrates such as pasta and white bread are another nail in the coffin. Whilst we all resort to pizzas and fast-food once in a while, it’s worth remembering that on a regular basis, convenience kills. And it kills us with a raft of modern plagues because it is damaging our microbiota.

If we don’t feed our microbiota with the food to make them flourish then we are self-harming at a fundamental level.

Western medicine, it seems, has a pill for every ill. Drugs are adding to the problem rather than solving it – what has been termed rather aptly as ‘Pharmaggedon’.

There are 50 million prescriptions for anti-depressants every year in the UK alone.

Poor gut health is the root cause of the global health crisis we see today: obesity, diabetes, allergies, auto-immune and disgestive disorders, and believe it or not, mental health challenges like depression, anxiety, OCD and autism.

Obesity and diabetes alone threaten to bankrupt the NHS in the next 10 years unless as a society we take a more proactive attitude to our wellbeing.

I’ve said it before, but it’s worth repeating: If you fix the gut, you fix the problem!

The genes contained in the microbiome outnumber our human genes by 100 to 1 – and by that reckoning we are only 1% human! We are literally walking bacterial colonies. Humans have evolved over millennia alongside these micro-organisms in a symbiotic relationship.

The Invisible Universe of the Human Microbiome:

The friendly, essential bacteria helps us to synthesise and absorb nutrients, control appetite, manage weight, make short chain fatty acids (SCFA’s such as Butyrate, the primary source of fuel for the cells of the colon), activate our genes, regulate metabolism, signal the immune system (of which 75% resides in the gut), and affect our mood and skin.

Harmful pathogens can upset the balance and if not rectified, a toxic gut microbiome will evolve, known as dysbiosis– a dangerous state indeed.

Causes of Dysbiosis

In addition to a poor diet, a toxic environment caused by traffic pollution, pesticides/heavy metals in food, personal and household products; emotional stress is also a big factor. Because the microbiome is so sensitive, even two hours of severe upset and worry can have a negative impact.

When we are under emotional stress our bodies are gearing up for an emergency response, and need extra fuel, therefore using more of the amino acid L-Glutamine, which is stored in the gut lining.

The mucous membranes are the primary interface between the external environment and the internal environment of the body. Most absorption of nutrients and toxins occurs across the mucous membrane. Most pathogens enter the body by binding to and penetrating the mucous membranes.

If this becomes ravaged over time the damage to the gut lining causes leaky gut, where pathogens escape through the now permeable gut wall, and can travel all over the body, igniting many potential health challenges.

Inflammation starts in the gut but generally ends up manifesting in any number of symptoms:

  • Constipation/diarrhea – many people who suffer with depression also suffer with constipation or dysfunction of the gut.
  • Gas and bloating
  • IBS
  • Joint and muscle aches and pains
  • Anemia
  • Increase in allergies
  • Chronic fatigue
  • Immune dysfunction

Inflammation Assesment Quiz

The Second Brain

Our gut microbiome is part of the Enteric Nervous System and weighs about the same as our brain. Even though our brain only makes up 2% of our body weight it uses up to 20% of our energy resources. Inflammation in the Gastrointestinal tract also directly impacts the levels of the feel good chemicals of serotonin and dopamine in the brain.

Through evolution our species has had 4 billion years of optimising inter-cellular communication. Our second brains have 100 million nerve cells sandwiched in between layers of the gut which regulate digestive processes. These nerve pathways go both ways, but predominantly travel from the gut to the brain via the Vagus Nerve.

These powerful neurotransmitters and sensors communicate with our brain which then processes the information and acts accordingly. The second brain can survive being cut off from the brain via the Vagus Nerve but cannot generate conscious thought.

A fascinating TED talk about how our bellies control our brains by Ruairi Robertson:

Moody Microbes!

A whopping 95% of the serotonin used by our bodies is stored and produced in the gut in special cells; by far the largest store of that molecule that plays such a crucial role in modulating our mood and wellbeing, appetite, pain, sleep and sensitivity.

Serotonin is synthesized in the gut from precursors that come from the food we ingest, because the microbes that live in our gut microbiome produce powerful mood regulating neurotransmitters.

It is estimated that 60% of chemical production in the body is due to signals that come from our gut bacteria.

Food for thought…

The food you eat determines the bacteria you grow in your ‘gut garden’.  Bacteria turn on different genes, and genes either prevent or activate disease. Bacteria follow the diet not the other way around…

Ladies, be aware that the contraceptive pill depletes vitamin B12, folate, zinc levels and kills off beneficial bacteria. When certain beneficial bacteria are missing from the microbiome, so is their protection from disease.

Cravings – the devil in your gut!

In my best Bridget Jones moments I used to regularly sit and consume a whole bar of Galaxy after my evening meal. I felt powerless to resist these cravings.

If bad bacteria and fungi such as Candida Albicans get out of control they communicate via the information highway from the gut to the brain that you must consume sugar, which they thrive on. It’s almost impossible to resist.

The more they get fed the more they crowd out the good guys and the more acidic our bodies become, creating a cycle of cravings for carbs, sugar and chocolate, continually feeding our harmful bacteria, creating a vicious cycle of dysbiosis and ultimately disease.

In my next installment I’ll cover the best foods and nutrients that promote a well balanced gut microbiome, as well as a holistic supplementary 21-day programme that turned my gut health around.

When you reset the gut and alter your body chemistry these cravings disappear – they did for me. Since last October chocolate has had absolutely no control over me whatsoever. Seven months and counting!

Helping people to improve their energy levels and overall health and wellness is a passion for me, so I will soon be setting up an Elite Health Page on the main menu, with links to my health articles (and others), as well as the Holy Grail of supplements I personally use to achieve elite health.

Until the next time, be well.

An Evening with the British Association for Music Therapy (BAMT), in London

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“The brain that engages in music is changed by engaging in music.” ~ Michael Thaut, Professor of Music and Professor of Neuroscience at Colorado State University

music solutionWe all know, on some level, how essential music is to human existence. We can recite instances when music has evoked powerful memories and emotional responses in us. Even if our involvement with music is only to the extent of listening to the radio now and then, to the more obsessive playing of our CDs, iPods and MP3’s on a constant loop, it has a major impact on the quality of our lives. Further up the scale, (sorry!) amateur musicians find joy and fulfilment from the pressures of everyday life by playing an instrument, and the more gifted of us make their living from bringing this lofty form of entertainment to the masses. Then there are those who specifically use the medium of music to reach out to segments of society that are suffering, either mentally, emotionally or physically. In the UK, there are over 700 of these caring and talented individuals who make up the membership of BAMT, which supports this network of highly trained and committed therapists.

I jumped at the opportunity to find out more about their valuable and pioneering work in this field when I was invited by Beth Britton to attend their exhibition: Music Therapy – The Art and Science, hosted by the Barbican Music Library in London on 10th September.

music factThe exhibition itself was full of amazing scientific facts about how music therapy has been successfully employed in the fields of neurology, child development, adolescent’s issues, autism, adult mental health, dementia, cancer and the challenges of old age. There were wonderful anecdotes and case studies from both therapists and recipients, as well as the history behind music therapy, not just in the UK but around the world, dating back to ancient times. Hippocrates, known as the father of medicine played music to some of his patients.

With a glass of wine in hand and a tasty selection of hors d’oeuvres on offer, I had had a lovely chat with a lady called Catherine; who is based in the north of England, working with seriously disturbed and mentally ill individuals. She told me her first instrument was the cello, but that she mainly used the piano and guitar in her sessions due to the sometimes unpredictable nature of the participants, as well as plenty of singing. She explained how singing was great to establish a rhythm and get patients moving, and she actively encouraged them to sing and dance.  I think she found her career very rewarding, but due to the intensity of the work and the time input she felt her own musical creativity was not being broadened.

The presentations were extremely interesting. Donald Wetherick,Chair of the BAMT Trustees, music therapist at Nordoff Robbins London Centre and music therapy tutor at Guildhall School of Music and Drama, highlighted the role of the charity in the UK, and explained about their work in the areas of research and collaboration in Europe and beyond. They are a point of contact for the public, for therapists and other professional bodies. You can find out more about them on their website. Or connect via Twitter: @musictherapyuk

“Currently provision of music therapy is uneven across the UK. We want to work with all those who champion music therapy to help change this, so that everyone who needs a music therapist can get access to one. Funding for large-scale research, such as the field of music therapy and dementia, is also vital if we are to harness the full potential of music therapy.” ~ Donald Wetherick

He introduced Richard Jones, the librarian of the Barbican Music Library, who gave us an overview of their set-up, They are only one of two music libraries in London (along with Westminster Music Library), and they have hosted various musical events from classical to jazz to rock. It seems appropriate that they are based on the second floor of the Barbican, which is also home to the London Symphony Orchestra and the Guildhall School of Music & Drama.

For more information click here. You can also follow them on Twitter: @BarbicanMusic

Donald then introduced my cousin, Beth, who is a Dementia Campaigner, writer and consultant, to talk about her experiences of how music helped her father, who lived with vascular dementia for the last nineteen years of his life. Discover more about her brilliant work here and on her blog: http://d4dementia.blogspot.co.uk/ and on Twitter: @bethyb1886

“Even as other abilities decline, music engages the brain through an extensive set of processes that are preserved and remain functional.” ~ Dr katrina McFerran, University of Melbourne

Yehudi Menuhin quoteThis explains why people who can no longer find the words to speak, may still be able to sing and play instruments. Beth related the story of her father humming and singing the last few words of his favourite songs as she sang to him, long after his ability to speak had gone. By encouraging and supporting active involvement in musical interaction and socialisation, music therapists can help clients living with dementia reduce feelings of apathy, anxiety, restlessness and depression, potentially lessening the need for medication.

These two videos express the essence and benefits of music therapy better than I ever could in words:

How does music therapy benefit children with special needs?

Music therapy, the empowering tool:

The final speaker was Professor Helen Odell-Miller, Head of Therapies at Anglia Ruskin University and Director of Music for Health Research Centre, who gave us a fascinating history of the origins of Music Therapy in the UK, and how the early pioneers established the framework of common practices and professional and personal qualifications that Music Therapists need, (a Master’s Degree in Music Therapy as well as having an advanced level of musicianship and skill, and also being registered with the Health and Care Professionals Council). Music therapists work in hospitals, schools, pupil referral units, day centres, hospices, care homes, therapy centres, prisons and in private practice across the UK.

BAMT is conducting cutting edge research into the role of music therapy on human health and wellbeing, in addition to providing support and training to music therapists. Notably, they are sharing the results of their discoveries with other health professionals as part of a multi-disciplinary team of speech & language therapists, physiotherapists, occupational therapists, doctors, paediatricians, teachers, social workers, consultants, psychologists and psychiatrists who are working to deliver the same aims in society.

Promotional video by Nordoff Robbins for those interested in training as a music therapist:

I hope the work of music therapy resonates with you! The BAMT exhibition is on display until 31st October at the Barbican Music Library in London.