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Engage Your Hope Molecules

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Exercise is a well-established means of promoting physical health and longevity, but did you know that it can also have a positive impact on mental health? As it turns out, physical activity can stimulate the secretion of molecules called myokines, which may have beneficial effects on both the body and mind.

Chronic inflammation is a common underlying factor in many chronic diseases such as cardiovascular disease, diabetes, and cancer. While acute inflammation is an important part of the immune response to infection and injury, chronic inflammation can lead to tissue damage and a host of negative health outcomes. However, recent research has shed light on the potential role of myokines in regulating inflammation and preventing chronic diseases.

What Are Myokines?

Myokines are small proteins that are secreted by muscle cells (myocytes) during exercise. They are part of a complex network of signaling molecules that regulate a variety of physiological processes, including inflammation, metabolism, and tissue repair.

There are many different types of myokines, each with its own unique properties and functions. Some of the most well-known myokines include interleukin-6 (IL-6), irisin, and brain-derived neurotrophic factor (BDNF).

IL-6 is a pro-inflammatory cytokine that is often associated with negative health outcomes. However, during exercise, IL-6 secretion from muscle cells can actually have an anti-inflammatory effect, which may help prevent chronic diseases such as cardiovascular disease, diabetes, and cancer.

Irisin is a myokine that is involved in regulating metabolism and energy balance. It is produced in response to exercise and has been shown to stimulate the browning of white adipose tissue (WAT), which is associated with increased energy expenditure and improved insulin sensitivity.

BDNF is a neurotrophic factor that plays a key role in the development and maintenance of the nervous system. It is also involved in the regulation of mood and cognitive function. Exercise has been shown to increase BDNF secretion from muscle cells, which may help improve memory, attention, and other aspects of cognitive function.

Myokines are small proteins that are secreted by muscle cells during exercise. They are part of a complex network of signaling molecules that regulate a variety of physiological processes, including inflammation and endocrine response.

As we age, our muscle mass and strength naturally decline, leading to a variety of health problems. However, recent research has suggested that myokines may play a role in slowing down this process and promoting healthy aging.

Do we determine the rate at which we age?

One of the most well-known myokines involved in aging is insulin-like growth factor 1 (IGF-1). IGF-1 is involved in regulating muscle growth and repair, and its levels decline with age. Exercise, however, has been shown to increase IGF-1 secretion from muscle cells, which may help counteract age-related muscle loss.

In addition to IGF-1, other myokines have been implicated in promoting healthy aging. For example, myostatin is a myokine that inhibits muscle growth, but its levels also increase with age. When myostatin is inhibited, there is an increase in muscle growth and repair, which may help slow down age-related muscle loss.

A ball of energy with electricity beaming all over the place. – Hal Gatewoodhalacious

The potential benefits of myokines are far-reaching and varied. Here are just a few of the ways in which these molecules may be beneficial for physical and mental health:

  • Improving insulin sensitivity: Irisin, in particular, has been shown to improve insulin sensitivity in overweight and obese individuals, which may help prevent or manage type 2 diabetes.
  • Promoting muscle growth and repair: Myokines such as insulin-like growth factor 1 (IGF-1) and fibroblast growth factor 21 (FGF21) are involved in regulating muscle growth and repair. These molecules may be particularly important for athletes and individuals who engage in strength training.
  • Enhancing cognitive function: As mentioned earlier, BDNF is involved in the regulation of mood and cognitive function. Exercise-induced increases in BDNF secretion may help improve memory, attention, and other cognitive abilities.
  • Reducing inflammation: IL-6 and other myokines have been shown to have anti-inflammatory effects, which may help prevent chronic diseases such as cardiovascular disease, diabetes, and cancer.

How to Increase Myokine Secretion

If you’re interested in harnessing the potential benefits of myokines, there are several things you can do to increase their secretion. Here are some tips:

  1. Engage in regular physical activity: Exercise is the most effective way to stimulate myokine secretion. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
  2. Incorporate strength training into your routine: Strength training, in particular, has been shown to increase the secretion of certain myokines involved in muscle growth and repair.
  3. Get enough sleep: Sleep is crucial for muscle recovery and repair, which may help stimulate myokine secretion.
  4. Eat a balanced diet: A diet rich in protein

Understanding how stress can be harnessed for positive outcomes can be transformative for both your physical and mental health.

If you’re interested in learning more about Dr. Kelly McGonigal’s research on stress and the mind-body connection, I encourage you to check out her website or read her book, The Upside of Stress.

Stress gives us access to our hearts. The compassionate heart that finds joy and meaning in connecting with others, and yes, our fierce heart that rises up to protect what we cherish.

Kelly McGonigal, PhD

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