Exercise, the Endocrine System and Mental Health

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By Cassie Steele

The benefits of exercise in improving mental health have been outlined by a recent NHS study. The majority of people diagnosed with mental health conditions will be familiar with the healthy body, healthy mind concept, and this study backs that up, finding a 17% less chance of depression by those who regularly exercise. What widely publicised research – and doctors – make less clear is the relationship between exercise, the endocrine system and mental health.

However, lots of research has been conducted into the relationship between mental health conditions and exercise. Several factors are common amongst the most frequently diagnosed conditions. Key among these are the way your endocrine system works and the impact of your physical health on it.

Science: the endocrine system

Your endocrine system is concerned with the transport of hormones around your body. They are varied, from sex hormones, to human growth hormone, to the key component linking fitness and mental health – insulin. Insulin conditions develop during obesity, and their link with irregular eating, or overeating, is well established. As a note, the best way to prevent insulin resistance is to eat properly, exercise and maintain a healthy weight.

Insulin, however, doesn’t just have an effect on your body. A 2010 study in the Journal of Advances in Medicine found that irregular insulin cycles and insulin resistance affect areas of the brain responsible for your mental health, ultimately causing mental health conditions. To keep your insulin levels in check, try and stick to a cyclical nature of eating. Avoid sugar, use wholemeal bread and pasta, as the opposite can spike insulin, and engage in cardio exercise, like swimming and running, regularly.

Mitigating cortisol’s effects

Another key hormone in mental health is cortisol. Otherwise known as the ‘stress hormone,’ cortisol is produced during the fight-or-flight reaction that mental health conditions produce, which is a symptom of GAD, amongst many other conditions. When you feel anxious for long periods of time, excess cortisol is produced, according to medical info site Pituitary. The result is feeling run down, which will lead to a vicious circle and, crucially, weight-gain. Cortisol helps to balance out insulin, and so excessive cortisol can impact on that aspect of your endocrine system.

The best way to combat raised cortisol levels is exercise. Think of it as acting out the fight-or-flight – you’re running, weightlifting or sparring to push down the ‘stress’ hormone. The result will be reduced levels of cortisol and adrenaline, and studies have shown that regular exercise will keep the levels down, improving mental health symptoms in the long run.

The endocrine system and mental health are linked inextricably, and in turn have a direct impact on your physical health. Through healthy eating and regular exercise, you can help to keep your hormones in check. When looked at from the holistic angle, these actions will work together to keep your body and mind in a healthy state.