Stress: The Enemy of Weight Loss

We secrete a hormone called “Cortisol” when we feel stressed. The higher cortisol levels there are, the more visceral fat we store in our bodies. Higher cortisol also decreases the amount of growth hormone in our bodies, makes it hard to build muscles, lowers the metabolism, which overall creates difficulty to lose weight.

At the same time, stress makes us want to indulge in bad habits such as overeating, smoking, binge drinking, and staying up late. Stress is a big factor in whether or not we can succeed in achieving our weight loss goals.

Effective Stress-Relief Activities

The following activities are known to help with stress:

• Spend time to relax
• Laugh from your heart
• Get quality sleep
• Concentrate on an activity
• Get adequate exercise

When we carry stress our hearts are being weighed down. Every person has a different level of stress resilience and there’s no one answer in how to resolve it. What’s most important is that we have ways to keep our distance from our stress source.

Dancing is gaining attention as it checks off many of the points above.

The Benefits of Dance for Weight Loss

There are many types of dancing from competitive dancing to casual fun dances for weight loss. The dances we will mention here are anything short enough to practice within 5-10 minutes.

The following are the benefits we gain from dancing:

A Stress Reliever

According to studies of dance movement therapy, participating in expressive and communicative body movements with others creates a sense of safety and stress relief. By letting go of stress, our mental capacity becomes better prepped for taking on the challenges of a weight loss journey.

A Fun and Painless Way to Exercise

There is a unit called “MET” that measures exercise intensity based on our oxygen consumption. Our inactive resting state is measured at 1 MET and we can measure our activity intensity by MET units to figure out a metabolic rate.

For example, jogging is 7 METs, tennis is 6 METs. Every activity has a MET measurement. The higher the MET is, the more calories are burned in the same amount of time spent on it.

Dancing, which can be categorized as aerobic exercise, is about 8 METs. This is a higher MET than jogging. If the usual exercise of weight lifting and running seems stressful, dancing could be a great way to exercise in a fun and painless way.

Infinite Variations to Try

When we’re trying to lose weight, oftentimes our diet and exercise can become repetitive and mundane. That alone can be a cause of stress. However, dancing is a great way to switch up your mood!

To dance, we need music, and this can easily bring our mood to a high. What makes dancing unique is its variety in the types of dance movements. From hip-hop, ballet, jazz, salsa, ballroom, dubstep, or just freely dancing however you feel, dance has so many means of expression. This also why Zumba has gained popularity as an exercise.

If repeating the same kind of dance bores you to the point of stress, there’s no need to continue. You can always try different styles of movements to keep things interesting.

Dance for Stress Relief and Weight Loss

Weight loss exercises are only effective when we continue them, but it can also become painful and stressful to do the same movements every day. Stress is the enemy in achieving weight loss goals.

Therefore, dancing is an excellent way to relieve stress, get exercise, and refresh our mood. We hope you find a fun dance to incorporate as part of your exercise routine so that you can combat stress while trying to lose weight.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：
Clements, A. (2020, August 12). How Laughter Can Relieve Stress + Ideas to Laugh it Off. University of St. Augustine for Health Sciences. https://www.usa.edu/blog/how-laughter-can-relieve-stress/

Jeong, Y. J., Hong, S. C., Lee, M. S., Park, M. C., Kim, Y. K., & Suh, C. M. (2005). Dance Movement Therapy Improves Emotinal Responses and Modulates Neurohormones in Adolescents with Mild Depression. International Journal of Neuroscience, 115(12), 1711–1720. https://doi.org/10.1080/00207450590958574

Koch, S. C., Riege, R. F. F., Tisborn, K., Biondo, J., Martin, L., & Beelmann, A. (2019). Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes. A Meta-Analysis Update. Frontiers in Psychology, 10, NA. https://doi.org/10.3389/fpsyg.2019.01806

Miyachi, M. (2019). Physical activity, METs, and energy expenditure. Nippon Shokuhin Kagaku Kogaku Kaishi, 66(2), 57. https://doi.org/10.3136/nskkk.66.57

Physical Activity Guidelines Resources. (2020). American College of Sports Medicine. https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines

Tamashiro, K. L. K. (2011). Metabolic syndrome: links to social stress and socioeconomic status. Annals of the New York Academy of Sciences, 1231(1), 46–55. https://doi.org/10.1111/j.1749-6632.2011.06134.x

Tsujimoto, H., Yamada, K., & Morioka, I. (2013). Experience of Weight Loss and Its Related Factors of Thin Females Who Still Wished to Lose Weight among Junior High School Students. Nippon Eiseigaku Zasshi (Japanese Journal of Hygiene), 68(3), 197–206. https://doi.org/10.1265/jjh.68.197

The post Is Stress Blocking Your Weight Loss Journey? Dance It Off! appeared first on SELF MIND.

Everybody enjoys dancing. Whether it’s alone in your room or out with friends; rocking out to an upbeat tune, or rolling your hips to an R&B jam. Moving our bodies to the rhythm of music makes us feel energized, liberated, and can be great for stress relief. Moreover, many of us have heard of brain chemicals such as serotonin or dopamine, which are imperative to our happiness. However, did you know that dancing releases serotonin, dopamine, and other happiness hormones?

Not that you need any more of a reason to dance, but there is research to prove that dancing is good for the mind and body. Simply put, science says that dancing is good for you! A special combination of ‘happiness hormones’ react together to improve physical and emotional health.

Get Your DOSE of Happiness Hormones

There have been many studies that show the positive effects of dancing on human health. In particular, there are unique benefits to dancing together with other people as we synchronize our bodies to the sound of music. UC Berkeley's Greater Good Science Center (GGSC) released a report that highlights the effects of four ‘happiness hormones’ in our brains – dopamine, oxytocin, serotonin and endorphin – that make up the shorthand ‘DOSE’. A special combination of these DOSE chemicals are released during dancing, each of which have a unique and positive impact on the health of both mind and body.

Dopamine

Dopamine is released when we enjoy, remember, or anticipate pleasurable moments. It is a hormone that stimulates our motivation, and curiosity to explore. It’s also believed that routinely activating dopamine pathways through daily activities can help people to generally feel more joy and optimism in day-to-day life. In terms of dancing, the act of dancing releases dopamine when we listen to enjoyable, rhythmic music, which is imperative for a good dance party. This means that playing your favorite song and singing at the top of your lungs is scientifically proven to make you happier!

Oxytocin

Oxytocin is released in the brain when we experience interpersonal connections with other people in close proximity. For example, friendly eye contact, amiable touch, or coordination of movement. Increased Oxytocin promotes feelings of trust and human connection, as well as diminish the impact of anxiety. Dancing together with friends in close proximity, mirroring each other’s motions and moving shoulder-to-shoulder, oxytocin is released, strengthening the interpersonal connection and amicable emotion between dance partners.

Serotonin

Serotonin is a chemical that promotes emotional contentment and ease of heart. A healthy and steady level of serotonin will act as a protector against depressive and anxious moods, as well as improve quality of sleep. It is sometimes known as the ‘happy chemical’, for its contributions to positive temperament and general wellbeing. But how exactly does dancing release serotonin? First, exercise stimulates the brain to increase serotonin production. Furthermore, the physically enduring act of dancing will increase the circulation of serotonin around your neural pathways.

Endorphins

The endorphin system, similar to serotonin, is activated during exercise. Endorphins are the secret behind what is described as ‘runner’s high’; the euphoric and exhilirating feeling that washes over us when running long distance. In terms of effects, endorphins act similar to dopamine, in that they represent pleasure in the brain. Endorphins will inhibit any unpleasant feelings, allowing you to feel more positive and optimistic. On top of that, endorphins will limit feelings of fatigue and pain, creating a sense of lively energy. Dancing will release these endorphins, getting you in the zone of feeling tireless and energized!

Dancing Increases Serotonin for Sustainable Happiness

Dancing releases dopamine, oxytocin, serotonin, and endorphins. However, interestingly enough, none of the DOSE chemicals act individually. Instead, they combine and influence one another to create the cycle of happy hormones and positive emotions in the brain. Exercise is typically recommended for the maintenance of a healthy mind and body. The act of dancing in particular, however, releases a healthy combination of happiness hormones that benefit you emotionally, physically, and socially.

Dance Party for One

While the GGSC’s report recommends dancing in social situations as effectual for mental wellbeing, dancing on your own is just as beneficial. Dancing – regardless of whether it is in a social situation or in isolation – will release these ‘happiness’ chemicals, creating positive benefits inluding contributions to improved self-esteem and healthy coping strategies. Sometimes, the thought of exercise can be a drag – but now you know, all you need to do it just turn up your favorite song and jam out!

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Simon-Thomas, E. (2019, September 21). Dancing and Sustainable Happiness Go Hand in Hand. Retrieved June 25, 2020, from https://lgexperiencehappiness.com/resources/dancing-and-sustainable-happiness-go-hand-in-hand/

Kosik, A. (2019, October 11). Here’s why dancing is good for your brain. Retrieved June 25, 2020, from https://www.theladders.com/career-advice/heres-why-dancing-is-good-for-your-brain

Murcia, C. Q., Kreutz, G., Clift, S., & Bongard, S. (2010). Shall we dance? An exploration of the perceived benefits of dancing on well-being. Arts & Health, 2(2), 149-163. doi:10.1080/17533010903488582

The post Dance to De-Stress: Does Dancing Release Serotonin? appeared first on SELF MIND.