The secret to a brighter mood is already within you. It is fascinating how our bodies and brains are connected. Exercise is not only beneficial for your body but it can also do a tremendous amount for your mind. When you get your body moving, you activate the release of special molecules, often called ‘hope molecules’, that can reduce stress and lift your mood.
What are Hope Molecules?
The term ‘hope molecules’ is a friendly way for scientists to describe the biochemicals released when you exercise that make you feel good. These include things like myokines – proteins and peptides that travel from your muscles to your brain. They help reduce stress and anxiety, improve your mood, and make you feel more emotionally strong. Think of hope molecules as a way your muscles ‘talk’ to your brain. This conversation creates feelings of optimism and resilience, giving you a built-in way to cope with life’s challenges.
Kelly McGonigal a health psychologist and lecturer at Stanford University, revealed in a conversation with Shawn Stevenson on an Instagram video, saying “When you contract your muscles, they literally secrete these proteins into your bloodstream that make you resilient to stress and can protect you from depression”
How do they work their magic
Myokines are key players here. These proteins, released by your muscles when you’re active, do more than just regulate your body. They also have a big impact on your brain and mental health. Brain-derived neurotrophic factor (BDNF) is one of the most important myokines. It acts like a fertilizer for your brain, helping to create new brain cells and strengthen existing ones, especially in areas that control your mood, like the hippocampus.
BDNF and the other myokines enhance your mood by:
- Making your brain more flexible: This makes learning and stress harder to handle, making you stronger.
- Decreasing inflammation: Prolonged inflammation is responsible for depression and anxiety. Myokines are known to bring down inflammation levels, helping you improving your overall health.
- Boosting ‘feel-good’ chemicals: These molecules influence the release of serotonin, dopamine, and endorphins in the brain, making you feel happier.
How to activate these hope molecules?
Kelly went on to explain “This idea that your muscles are manufacturing antidepressant molecules and the only way to get them into your bloodstream is you have to contract your muscles. It’s like a pharmacy in your muscles. Anything you do that contracts them, walking, hiking, running, dancing, weightlifting, swimming, anything, you are going to be dumping hope molecules into your bloodstream. They also help people recover from trauma.”
You don’t need to be an athlete to benefit from hope molecules. Even moderate exercises such as brisk walking, cycling, or yoga can substantially stimulate their release.
Here are some practical tips:
- Begin slowly: Even a 10-15 minute walk can initiate the release of hope molecules.
- Consistency is key: Regular exercise is better than occasional intense workouts.
- Variety is the spice of life: Various forms of exercise release different positive molecules.
- Get outdoors: Exercising in nature can amplify the positive effects on your mood.
- Engaging in activities the brings joy: Painting, listening to music, or watching your favourite TV show.
- Practicing mindfulness: Meditation is known to alleviate stress and promote relaxation.
- Connecting with others: Social interaction and strong social bonds can improve your well-being.
Kelly also added, “That’s like a miracle because, of course, it’s wonderful when medications work for you, but for so many people, medications don’t do the full job in terms of helping with mental health. And the idea that your muscles could provide you with the equivalent of something like an antidepressant medication, I think it’s phenomenal.”
Hope molecules gives us a new understanding of the powerful link between physical movement and mental health. Whether you want to reduce stress, improve your mood, or simply feel more hopeful, incorporating regular physical activity into your life can activate these powerful molecules, giving you a scientifically-backed path to a more positive and resilient mind.