How Do Sports Affect Our Mind?

Sports are well-known to be good for our physical health. Many studies have confirmed the effectiveness of regular physical activity in the primary and secondary prevention of several diseases like cardiovascular disease, diabetes, cancer, hypertension, obesity, osteoporosis and premature death. Exercising appears to have a direct relationship with many aspects of our health status, i.e., exercising more leads to further improvement in physical well-being [1]. The next question is: what is the effect of sports on our mind?
 

Source: http://bit.ly/1U7mgoT

Physical activity helps our brain in many ways. It decreases anxiety and depression, protects from loss of cognitive function in people with a risk of Alzheimer's and conserves cognitive brain functions across one's lifespan. Likewise, it helps healthy people by improving sleep, reducing the risk of Alzheimer's and other neurodegenerative diseases [2,3,4,5].

Excercise Improves Mood Instantly

Our mood also benefits from physical activity. Regular exercise was verified to improve mental well-being in the general population. It increases our quality of life by enhancing self-esteem, improving mood and reducing stress [2]. Not only do sports help us in the long run, but they were shown to improve our mood almost instantaneously. Most likely, if you do 20 sit-ups right now, you will feel happier immediately (once you catch your breath) [6].

So the next time you go for a run, know that you are not only taking care of your body but also of your brain!

[1] Warburton et al., CMAJ, 2006
[2] Fox, Public Health Nutr, 1999
[3] Lautenschlager et al., JAMA, 2008
[4] Scarmeas et al., JAMA, 2009
[5] Kramer and Erickson, Trends Cogn Sci, 2007
[6] Yeung, J Psychosom Res, 1996

By Michelle Livne, PhD Student AG Sobesky

Our Moods, Our Foods

Have you ever wondered why you sometimes have good days and bad days, or are in good or bad mood? Can there be a connection between the food you eat and how you feel afterwards?

You don’t need a study to tell you the obvious: we see a lot of people all around us who just aren't feeling the love. Such people could be our coworkers, the impatient people in the supermarket, and aggressive and vindictive drivers. In the United States, it is estimated that nearly 21 million adults suffer from mood disorders and about 40 million people have anxiety disorders. Stop for a moment and reflect on how food affects your mood [1].
Do you sometimes feel fuzzy-headed and sleepy after lunch? This is due to the increase in blood sugar level which suppresses orexin; a neuropeptide linked to alertness [1]. On the contrary, when your blood sugar level is low due to hunger, more primitive brain regions take charge and you are more likely to be impatient and easily irritated [2].

Source:  http://bit.ly/1OvEDhe

Eating specific foods affects brain chemicals and eating patterns also affect blood sugar levels, both of which play a role in mood. However, the connection between food and mood not only depends on blood sugar fluctuations, but also on the quality and quantity of nutrients in the diet [1,3]. Our mood is just like our bodies: better enhanced with fresh, whole foods containing proteins, vitamins and minerals. Everything we eat affects the synthesis of neurotransmitters and hormones and the quality of our synaptic connections. These together go a long way to influence how we respond to stress and the demands of daily life [3].

Eating Yourself Happier
Making certain changes in one's diet may help to improve mood: Eating regular meals, especially breakfast and choosing positive mood foods containing tryptophan (essential for the synthesis of serotonin, a neurotransmitter important for a positive affect) can influence one’s mood positively. In addition to eating tryptophan-containing foods, the intake of carbohydrates, vitamins, and minerals which help the uptake of serotonin is also highly recommended. A late night snack can actually help you fall asleep!

WHAT YOU EAT DEFINES YOUR MOOD

 
A study conducted at the University of Otago, Dunedin, New Zealand, shows that fruit and vegetable consumption may contribute to a well-being state and hence positive affect. They reported that there is a correlation between eating more fruits and vegetables to the state of well-being, curiosity, and creativity [3]. One possible biological mechanism underlying the relation between the intake of fruits and vegetables to a greater positive affect and well-being is the fact that vitamins B and C are cofactors for the synthesis of dopamine; a neurotransmitter responsible for motivation and greater engagement. In addition, the antioxidants found in fruits and vegetables are known to lower inflammatory responses. A lower inflammation leads to lower levels of depression and promotes positive affect [4,5].

Happy Fats
Who said all fats are bad? Are you constantly getting rid of fat from your meal? Then stop and think again. Omega-3 fatty acids, although not technically neurotransmitters, are essential for normal brain function and mood regulation. The brain is composed of 70% fat and therefore needs fat for maintaining normal balanced moods throughout life and for moderating aggressive behavior. Omega-3 fatty acids improve the activity of neurotransmitters by assisting the communication between brain cells and thus enhancing plasticity and reducing inflammation which can damage brain cells [6]. By completely eliminating one thing from your diet, even fat, it can have negative consequences on your mood.

Bad Mood Foods
I guess we all want to be in a positive mood most of the time. There are various foods that put us in a bad mood. For example studies show that depression is a symptom of gluten intolerance. Individuals with gluten intolerance have lower levels of serotonin [7,8].
Other examples include soy because it contains proteins that the body finds difficult to digest. The stress on the digestive tract in digesting this protein can equally put us in a state of stress and discomfort. Refined white flour, sugars, vegetable oils can also affect our mood depending on their quantity [9]. Therefore go ahead, eliminate the sad mood foods and eat yourself happier.

[1] http://bit.ly/1U1JOth
[2] http://bit.ly/1DIut7g
[3] http://bit.ly/1IABMp9
[4] Wurtman et al, Am J Clin Nutr, 2003
[5] Girbe et al, Neuroreport, 1994
[6] Appleton et al, Am J Clin Nutr, 2006
[7] Coleman NS et al., Clin Gastroenterol Hepatol, 2006
[8]  http://bit.ly/1H1YizV
[9] http://bit.ly/1fz7OVa 

by Priscilla Koduah, PhD Student AG Meisel
This article originally appeared 2015 in CNS Volume 8, Issue 3, Food for Thought.