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Is There A Relationship Between Exercise And Mental Health?

18th April 2023

Health

18th April 2023

By Beth Shelper

If you’ve ever struggled with your stress levels and mental health (which, let’s face it, we all have at some point), you’ve probably heard about the benefits of exercising and the supposed effects on mood – probably thinking nothing of it. 

While it’s a pretty common point of discussion in the fitness community, It sounds strange right?

If you’re feeling stressed or a little low, going out for a run or hitting the gym might be the last thing you feel like doing.
Yet with this advice being so common, we’ve been having a think about why, and how, or if this is the case? With World Mental Health Day on the horizon, we want to know the science behind this link.

What are the benefits of exercise on mental health, why does working out make you happier, and what are the chemicals going on that cause this? We’ve done the research so that you don’t have to. 

What are the benefits of regular exercise?

Let’s get the basics out the way.

Regular exercise is a great way to implement routine into your life. As we previously wrote about in our beginner’s gym guide, workouts such as weight training, cardio and are great for: 

  • Enhancing cardiovascular health (promoting a healthy heart),
  • Increasing your energy
  • Managing muscle growth,
  • Upping your stamina
  • Improving your overall health and performance

While these physical benefits are wildly known within workout communities, you might not actually realise the close relationship between this and mental health. According to a recent study, in addition to the benefits mentioned above, ‘physical activity also affects mental health positively’.

So, what does this mean, and where does the science come in?

This leads us swiftly on to the additional links between exercise and mental health.

Why does exercise improve mental health?

The scientific link between exercise and mental health is pretty simple, actually.

When we exercise, feel-good hormones called endorphins are released. These endorphins include serotonin and dopamine, which are often described as happy hormones, and this means that when we engage in aerobic exercise techniques such as running, swimming, skipping and other high-intensity exercises, we begin to feel rushes of happiness.

Exercise also leads to exercise-induced processes such as an increased level of blood circulation, and this is integral in the triggering of stress-busting body functions. Exercise is also a key player in reducing harmful immune system chemicals that have been proven to make depression worse.

With this in mind, a varied exercise plan has plenty of benefits on individual mental health such as:

  • Reduced stress and anxiety - exercise helps regulate a chemical in the body called cortisol. This is the ‘stress chemical’ of the body that exercise helps to keep in balance – reducing chronic stress while also lowering the chance of serious fatigue (a symptom of very low cortisol in the body). 
  • Improved self-esteem – one key benefit of the release of endorphins is a sense of accomplishment, this can significantly enhance self-esteem and confidence.
  • Reduced depression symptoms – endorphin production can also enhance mood and reduce pain perceptioN, helping to alleviate symptoms of depression by promoting a sense of wellbeing and reducing emotional distress.
  • Improved sleep – we’ve previously discussed the importance of sleep, but it does always bear repeating. Exercise balances cortisol levels and helps regulate your sleep-wake cycle by promoting alertness during the day and relaxation at night.

That link makes a bit more sense now, right?

While the increased production of cortisol helps regulate mood and therefore stress, the previously mentioned endorphins reducing feelings of anxiousness and depression. Released by the pituitary gland in the brain, our endorphins stimulate receptors in your body and therefore each play different roles in the regulation of your mood.

To break things down even further, we’ve gone into more detail on both endorphins and the unique role they play in mood regulation.  

How does increased endorphin production improve mental health?

Serotonin

Firstly, serotonin.

The release of serotonin into your blood is hugely important when it comes to regulating your mood. This is because your serotonin levels are pretty influential when it comes to quality of sleep and hunger levels – all of which have a notable effect on how you feel overall.

Research consistently shows that high and maintained serotonin levels lead to a boost in mood, whilst low levels of serotonin have regularly been linked to increased risk of depression. This research reiterates the importance of maintaining a regular exercise routine to ensure that your serotonin never reduces to these harmful levels.

Dopamine

Dopamine is another happy hormone that is greatly influential in your mood. This hormone is made by the body and plays a vital role in how we experience pleasure, and therefore has a key effect on our mood. Dopamine is even sometimes referred to as the ultimate motivator due to the boost of motivation and happiness that you get from dopamine releases.

The result of the release of these hormones and neurotransmitters during and after exercise clearly explains the link between improved mood and exercise. This link can be so strong, in fact, that athletes and fitness fanatics that engage in aerobic exercise sometimes report experiencing feelings of runner’s high.

What is runner's high?

Runner's high is a phenomenon experienced after aerobic exercise (aka, cardio) that has been described ‘as if you’re on top of the world’, and is something that happens when you hit your stride with your workout. You might surprise yourself when it comes to how far you can run or swim, with athletes reporting feelings of weightlessness and euphoria, which of course has excellent mental health benefits.

After athletes have engaged in a long stint of exercise, many report that they feel as if they can continue (even after running miles and miles), citing feelings and health benefits of runner's high such as lessened anxiety, easier recovery, reduced pain and elevated mood.

Don’t be fooled – runner's high is real. It’s not a myth, we promise. Whilst runner's high hasn’t been extensively investigated due to the complex nature of the phenomenon, existing research surrounding runner's high has supported the existence of this process.

Aside from a huge boost in your mood, runner's high provides a range of other health benefits that you can begin to reap:

  • Improved sleep quality
  • Increased energy levels
  • Great source of stress release
  • Reduced cholesterol levels
  • Boost in libido
  • Increased mental alertness

After feeling the effects of this runner's high, many people adopt various techniques to try and induce this feeling due to the outlined benefits, and we can’t really blame them. These techniques include:

  • When you want to stop, push yourself to continue
  • Ensure you are properly hydrated and fuelled up
  • Stay consistent throughout your exercise
  • Start slow and increase your speed and intensity

How to get the most out of your mood building workouts

While we’ve gone over the science of why exercise is one of the most effective natural ways to lift your mood, everyone is different, and not all workouts impact your mental wellbeing in the same way. As such, we’ve included a couple of additional factors to consider that might help you maximise the mental benefits of your routine:

  • Choose workouts you enjoy – It sounds obvious, but enjoying the workout itself encourages consistency and releases more of those lovely endorphins.
  • Aim for 30+ minutes – by exercising for around 30 minutes, it is often enough to trigger a noticeable mood lift.
  • Don’t overtrain – excessive exercise can actually spike cortisol levels and leave you feeling stressed in a workout rut.
  • Listen to music – Listening to music that you love and motivates you can make you feel even more positive during a workout.
  • Stay consistent – Consistency is key here as you want to make sure that you continue to reap the mental benefits of a workout routine.
  • Try unique workouts – while exercising regularly is key, it’s always a good idea to try and vary up what you’re doing to keep things stimulating. Try different workouts from solo to group activities as well as from cardio to lifting sessions.

Exercise and Mental Health 

So, overall, it’s clear that exercise is beneficial for maintaining your mental health. Everyone should make a conscious effort to exercise to be able to reap the benefits of exercise and ease any symptoms you are perhaps suffering from.

That leads us to the big question: does exercise make you happy? 

Unfortunately, it’s not that simple. 

Whilst exercise is a great scientifically backed way to improve your mood, it is not a cure or solution on it’s own. If you’re struggling this World Mental Health Day or week or whenever you might be reading this, please make sure you reach out for help. You’re never alone, and everyone struggles with their mental health: it’s absolutely nothing to be ashamed of.

At Innermost we are huge advocates for taking care of your mental health: it’s just as important as your physical health. You can’t maintain one without the other. We often try and offer advice and guidance in this area, so check out Our Top 8 Mental Health Apps, and get in contact with one (or all) of the below charities to get some expert and informed help and advised when it comes to your mental health:

References

  • Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., ... & Tolle, T. R. (2008). The runner's high: opioidergic mechanisms in the human brain. Cerebral cortex, 18(11), 2523-2531. Click here.
  • Cowen, P. J., & Browning, M. (2015). What Has Serotonin To Do With Depression? World Psychiatry, 14(2), 158. Click here.
  • Reiche, E. M. V., Nunes, S. O. V., & Morimoto, H. K. (2004). Stress, depression, the immune system, and cancer. The lancet oncology, 5(10), 617-625. Click here.
  • Young, S. N., & Leyton, M. (2002). The role of serotonin in human mood and social interaction: insight from altered tryptophan levels. Pharmacology Biochemistry and Behavior, 71(4), 857-865. Click here.
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Fibre

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Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. 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In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. Heart Health and Long-Term Outcomes In addition to the shorter-term health and wellness benefits, fibre intake also has a beneficial impact on long-term health. Soluble fibre, in particular, has been shown to help reduce LDL cholesterol by binding to cholesterol in the digestive system and aiding its removal. Large cohort studies have consistently linked higher fibre intake with a reduced risk of cardiovascular disease and type 2 diabetes. This is partly due to improved blood sugar regulation and partly due to the broader metabolic benefits of a fibre-rich diet. One study in particular by the BMJ found that each additional 7g of fibre per day was associated with a 9% reduction in cardiovascular disease risk. These outcomes aren’t immediate, but they reinforce the role of fibre as a long-term investment in health. High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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