The Pilates Center
  • Book Your First Class
  • About
  • Services and Rates
  • Instructors
  • BASI Teacher Training
  • Blog
817.737.2673

FEEL GOOD BRAIN CHEMICALS AND HOW TO BOOST THEM WITH PILATES

4/21/2022

0 Comments

 
Picture
It's natural to feel moody (yes, it really is!). Our brains are incredibly complex, and it's quite natural to feel a spectrum of emotions. Our moods can be affected by so many things, and while we can't control them all, there ARE some that we can control- especially the feel good chemicals that flood us with love, joy, happiness, and calm. And couldn't we all use a bit more of that in our lives? So, how can Pilates play a role in boosting these chemicals?

There are four main brain chemicals that regulate those feel-good feelings in our brains: dopamine, serotonin, oxytocin, and endorphins.

Dopamine: The Reward Chemical
You feel it when you master a really hard transition on the reformer, or when receive a high five for a job well done, or even just in anticipation of something exciting. That rush of pleasure or satisfaction- that's dopamine, a neurotransmitter that plays a significant role in your brain's reward system and your feelings of motivation. When our brains feel it, they want more of it, and it makes us motivated to do the things that gave us the rush in the first place. Getting dopamine naturally, like through Pilates, initiates a positive feedback loop to keep doing more, which keeps us healthier in the long run. Dopamine does more than just make us feel good, it helps with getting good sleep, assists us with learning and concentration, and even helps with memory.

Ways to Boost your Dopamine:
-Enjoy pleasurable activities- listen to music you love, meditate, hang out with people who bring you joy
-Exercise- Pilates is a great way to get that dopamine boost, but if you can't get to a class today, try taking a walk outside; preferably while it's sunny for added benefit
-Work toward your goals- I've had the honor of watching so many Pilates students excel in their practice, and while everyone has down days, overall they experience the reward of a strong sense of accomplishment
-Eat a healthy diet: foods rich in l-tyrosine can also help boost dopamine levels. These include almonds, bananas, eggs, avocados, tofu, chicken, and beef

Serotonin: The Mood Stabilizer
Serotonin plays an important role in our mood, sleep-wake cycles, appetite, digestion, and sexual desire. Low levels can leave us feeling flat, while consistent and optimal levels leave us feeling focused, emotionally stable, and calm.

Ways to Boost Serotonin:
-Get Active- (Are you seeing a pattern here!?) Exercise is one of the best things you can do to release serotonin
-Get Outside- Some studies suggest that sunlight can trigger the release of serotonin
-Meditate- Meditation or other relaxation activities to you quiet your mind can boost serotonin

Oxytocin: the love chemical
When you hug or kiss someone and you get that warm feeling of bonding and closeness, that's oxytocin. Oxytocin influences our feelings of love, connection, trust, and loyalty

How to Boost Your Oxytocin
-Stay socially connected: Spend time with people who fill you with joy (as oppose to drain you). Connecting with your instructor in private lessons or the camaraderie experienced in group classes are great ways to connect socially.
-Enjoy physical touch- if you're partnered up, find opportunities to hug, holds hands, and be with each other intimately. If you're not partnered up, get a massage. Research suggests massages can both boost oxytocin and also lower your stress hormones leaving you calmer and happier.

Endorphins: the runner's high
Endorphins are the body's natural pain relievers, flooding us with good feelings in response to discomfort or stress. Our bodies create them when we do things that exert ourselves, or in response to activities that feel good like enjoying delicious food or having sex.

How to Boost Your Endorphins:
-Get Sweaty (Definitely a pattern here!) Exercise is a sure fire way to release endorphins.
-Laugh- there's a reason they say laughter is the best medicine. Watch a comedy, listen to a funny podcast, or come take a group class with friends. Laughter helps release endorphins for that high feeling
-Indulge a little- enjoy the things that bring you bliss- your true guilty pleasures. Whether that's watching your favorite reality TV show or getting an extended massage, indulging in your favorite activities release endorphins for that feel-good feeling.
0 Comments

No Time For Pilates?  We Can Help!

4/11/2022

0 Comments

 
Picture

It's a super common phrase these days: "I just don't have time!" We're rushing from job to job, family function to family function, and we're lucky if we're able to do our hair, finish the grocery shopping, and get a healthy meal on the table each day. Research shows that time-poor individuals who feel constrained by competing priorities often become less active and less healthy. "Time" is the number one reason people give for making unhealthy food choices and exercising less.  

Our Perception of Time
Turns out time is more than just some numbers on a clock. While there ARE only a certain number of hours in the day, our attitudes toward time are shaped by our values and our mindset. We all know the concept of "making time" for the things we value and the things we prioritize. "Looking" for more time in the day or trying to do multiple things at once just won't work. Research has shown that when people multitask the end result can actually be more sloppy--and each task take longer--than if the person had just focused on one thing at a time.

Our Priorities
So if it's not about "making more time" or finding more "life hacks", what is it about?
It's about defining (or redefining) our priorities based on our values (not based on what others think our values should be) and then making the best use of our time. It can be helpful to reflect on what is most important to you in life and move away from tasks, people, or projects that no longer serve your values. Reflect on your core values and whether they align with your daily activities. Are there daily tasks you are completing that are not getting you any closer to your goals? Are you "prioritizing" these things over other more important activities?

How We Spend our Time
Did you know that the average American checks their phone over 80 times a day? Mindlessly scrolling through social media, watching Netflix, or browsing/shopping online may all feel good, but might not be the best choices when it comes to your wellbeing. Technology offers a constant temptation to fill your time (and attention) but too much screen time can result in the production of excess stress hormones. Besides, how many people really say on their deathbeds- I wish I had spent more time on Facebook?

Let's Go
So let's begin. Reflect on your priorities and core values, and then assess whether your daily activities matches those. If it does, wonderful! If it doesn't, maybe it's time to make a change. And I know all of this "sounds" easy but in reality can be challenging to implement. But challenging doesn't mean impossible. Next time you think "I just don't have time for Pilates today," reflect on why you started Pilates in the first place (mental/physical health, pain relief, injury rehabilitation, toning your body, increasing strength, etc) and the benefits it brings you. You just might "find" the time was there all along!

0 Comments

    Heather Gradke

    I'm a BASI Certified Pilates Instructor by day, somewhat competent housewife by night. I used to have hobbies but then CHILDRENS. I am married to the love of my life and somewhat charismatic Rustin Gradke. I have 4 kids that are wonderful sometimes but mostly they just eat a lot. I'm a lover of God and movement and the occasional bowl of queso.

    Archives

    March 2023
    February 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    April 2020
    March 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    February 2019
    January 2019
    December 2018
    August 2018
    May 2018
    April 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017

    Categories

    All

    RSS Feed

 © 2017 | The Pilates Center, Inc.  |  Policies
  • Book Your First Class
  • About
  • Services and Rates
  • Instructors
  • BASI Teacher Training
  • Blog