Exercise endorphins are what make traveling enjoyable
Exercise endorphins are the new gold for humans. Homo sapiens have now trained their sights on achieving immortality and eternal happiness. From the look of the emerging research, that would very much be likely in one lifetime. For eternal happiness, the brain chemicals (normally released during exercise) that I have listed below are being targeted by our scientists to keep us happy even when bombs are going off outside. The funny thing is that our ancestors didn’t need scientists to find eternal happiness — they ran over several hundred miles to hunt prey. Traveling simulates just that.
Overdoing exercise increase stress
Chronic stress in the modern era is the number one happiness killer. Although running and jogging reduces stress significantly, but extensive aerobic exercise beyond a certain level conversely activates the body’s stress response in the hypothalamic-pituitary-adrenal (HPA) axis. Exercise put a lot stress on the body and cortisol helps the body respond to the physical demands. In any case, physical stress is still better than the psychological stress.
Why? the cortisol level comes back to normal after an episode of exercise but cortisol level stays up in stress caused by psychological reason — that we don’t want. So, keep the exercise moderate, get the happy chemicals flowing and bail out while on a high, as explained below.
What are our happy hormones endorphins?
These important chemicals release during exercise are also called the “happy hormones”
Dopamine: it is for motivation. Without enough dopamine, you probably wouldn’t feel like putting forth the effort to do the things you need to do and that make you feel good. People who are depressed typically have a low dopamine. Dopamine supplements include probiotics, Mucuna pruriens, Ginko biloba, cur curium, oregano oil, magnesium, green tea, vitamin D, omega-3 fish oil, Gingseng, berberine and limited caffeine.
Serotonin: It is for mood. Some studies show exercise is as effective as prescription antidepressants for easing depression. Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally.
BDNF stands for Brain Derived Neurotrophic Factor: It has long effect on brain so it is the most chemical released during exercise. BDNF acts as a growth factor and promotes the formation of new connections between nerve cells, or neurons. It also helps repair nerve cells that are damaged. BDNF is most active in regions of the brain involved in memory, particularly an area called the hippocampus. You may not get an immediate boost in brain function from BDNF but it helps protect your brain against injury as it preserves cognitive function. Some supplements have been shown to increase BDNF levels include cur curium, green tea, omega-3 fatty acid (found in fish, flax seed and fish oil)
Norepinephrine: It flows into your bloodstream during exercise, you become more alert and focused. Norepinephrine also boosts memory retrieval, so you become better at retrieving information stored in your brain. Supplement know to increase nor epinephrine include Yohimbine, synerphrine (peel of citrus fruit)
Endorphins are the ultimate “feel good” chemicals. You’ve heard people talk about “runner’s high,” the feeling of bliss and oneness with the world that comes after running a while. Endorphins are the likely reason why, although some researchers believe other brain chemicals, like serotonin and dopamine, play a role too. Plus, endorphins help to relieve pain. You can naturally boost endorphin levels apart from exercise is by laughing often, eating spicy food, smelling certain aromas like lavender or vanilla and listening to music.
Apart from these, other hormones that are released include
Intense exercise drives up production of Human growth hormone (HGH) from the brain, which is needed for the repair of cells, muscles, and tissues.
As muscles begin to use up stored glucose during exercise, insulin brings stored glucose from the liver to where it is needed. After exercising, insulin will bring glucose back to the liver and muscles for storage. This helps prevent diabetes.
What happens when your intense exercise breaks the 30 minutes barrier?
Because the body is rapidly using up glucose for energy during exercise, the cells are making waste and byproducts faster than the body can get rid of them. When lactic acid builds up in active muscles, it creates a familiar burning sensation, signaling that the body needs a break. Also cortisol the stress chemical piles up, the very thing you don’t want.
The diet needed to recover
So, after exercise, what your body needs to recover is:-
Calcium: Exercise creates stress on the skeleton that causes a necessary process known as bone remodeling. Cells called osteoclasts help the body reabsorb mature bone tissue while osteoblasts follow behind to create new immature bone cells. Calcium is an essential component that makes those new bone cells hard, giving the skeleton support. So, exercise strengthens bones but it need support of Calcium.
Calcium can be obtained in dairy products like milk and cheese, as well as green vegetables like kale, broccoli, and spinach.
Chloride: Though only small amounts of chloride are lost during exercise, it is essential for maintaining the body’s pH and fluid balance. It is also an important component of the enzymes that digest proteins and aid in the absorption of certain nutrients. Chloride deficiencies are not common, but can result in extreme fatigue and dehydration. All the exercise goes waste, if you are dehydrated of salts — depression comes back.
Chloride can be replaced with regular table salt or ORS, but it is important not to overdo it, as chronic high levels can lead to hypertension and heart failure.
Magnesium – Magnesium is essential for hundreds of processes throughout the body, including building proteins, immune function, regulating heart rhythm, muscle function, nerve conduction, and much more. Like chloride, magnesium is lost in small amounts through sweat during exercise. So, exercise boosts immunity.
Good sources of magnesium include spinach, almonds, cashews, and peanuts.
Potassium – Potassium is another mineral lost through sweat. It is crucial for the body’s pH balance, building proteins, breaking down carbohydrates, muscle growth, and more.
While bananas are the most popular source of potassium, other good sources include salmon, broccoli, and potatoes (with the skin on).
Sodium – While sodium sometimes gets a bad reputation, it is a critical component for muscle activity, nerve function, and regulating blood pressure. When sodium levels get low, muscle cramps and dizziness are common. Large amounts of sodium are lost during exercise due to sweat. So, exercise regulates blood pressure.
The good news is that replacing sodium is easy, as it is found in table salt. Just like chloride, however, overdoing it can be bad for heart health.
Benefits of moderate to intense exercise
Most brain health benefits come from aerobic exercise, although one study showed light resistance training may help prevent the loss of brain volume that happens with age. All in all, physical activity improves cognitive function, elevates mood, and helps your brain become more “plastic,” meaning it’s more resilient and adaptable. We lose brain volume as we age, especially in the region called the hippocampus. Exercise helps preserve brain function and prevent cognitive decline.
How much exercise is good?
The Centers for Disease Control and Prevention encourage most adults to get at least 150 minutes of moderate-intensity aerobic activity per week such as brisk walking, swimming or mowing the lawn or 75 minutes a week of vigorous aerobic activity such as running or aerobic dancing. 30 minutes per day for five days would best.
The American Heart Association generally recommends a target heart rate of:
- Moderate exercise intensity: 50% to about 70% of your maximum heart rate
- Vigorous exercise intensity: 70% to about 85% of your maximum heart rate
How to calculate target heart rate for daily exercise
You can use the heart rate reserve (HRR) method to calculate intensity level of exercises.
- Subtract your age from 220 to get your maximum heart rate.
- Calculate your resting heart rate by counting how many times your heart beats per minute when you are at rest.
- Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.
- Multiply your HRR by 0.5 (50%). Add your resting heart rate to this number.
- Multiply your HRR by 0.85 (85%). Add your resting heart rate to this number.
- These two numbers are your average target heart rate zone for moderate and vigorous exercise intensity
For example, say your age is 45 and you want to figure out your target heart rate zone for vigorous exercise using the HRR method. Follow these steps:
- First, subtract 45 from 220 to get 175 — this is your maximum heart rate.
- Next, check your resting heart rate first thing in the morning. Say its 80 beats per minute. Calculate your HRR by subtracting 80 from 175. Your HRR is 95.
- Multiply 95 by 0.7 (70%) to get 66.5, then add your resting heart rate of 80 to get 146.5.
- Now multiply 95 by 0.85 (85%) to get 80.75, then add your resting heart rate of 80 to get 160.75.
- Your target heart rate zone for vigorous exercise is 146.5 to 160.75 beats per minute.
Gauging intensity by how you feel
Here are some clues to help you judge your exercise intensity.
Moderate exercise intensity
Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:
- Your breathing quickens, but you’re not out of breath.
- You develop a light sweat after about 10 minutes of activity.
- You can carry on a conversation, but you can’t sing.
Vigorous exercise intensity
Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:
- Your breathing is deep and rapid.
- You develop a sweat after only a few minutes of activity.
- You can’t say more than a few words without pausing for breath.
In case you haven’t noticed, meat is not an essential diet for the modern man that lives and works in the cities and offices and doesn’t do hunter-gatherer or agriculture work. For better brain, cognitive and emotional health that a modern man essentially requires for success, moderate to intense 30 minutes running, jogging or swimming will do wonders.
Traveling, hiking, trekking in the outdoors simulate this moderate exercise to release happy chemicals. The Vitamin D that you get from the open air Sun further adds to better mood and immunity.
Also read how to come out of depression and how to live to 100 years.