The Power of Myokines: How Exercise Supercharges Your Body and Boosts Mental Health
At Movability, we’re passionate about holistic health, and one of the most fascinating aspects of how exercise benefits the body and mind is through the role of myokines. These small but powerful proteins, released by muscle cells during exercise, are much more than just a side effect of physical movement—they are the key to improving not only muscle strength but also your overall health, including mental well-being.
In this blog, we’ll explore the science behind myokines, how they work, and why they’re so important for both physical and mental health. Let’s dive in!
What Are Myokines?
Myokines are signaling proteins produced and released by muscle cells, especially during exercise. Think of them as your body’s internal communication system, connecting muscles to other organs like the brain, liver, fat tissue, and immune system. By doing so, myokines regulate a variety of vital processes, from inflammation reduction to metabolic balance and even cognitive function.
In short, they are the reason why regular exercise is such an essential factor in maintaining long-term health. But how do they work exactly?
How Do Myokines Work?
Myokines work through three main types of signaling:
1. Autocrine Signaling: Myokines act on the muscle cells that release them, helping muscles grow, repair, and adapt after exercise. This is crucial for recovery and improving muscle function.
2. Paracrine Signaling: These myokines affect nearby tissues, such as fat cells, connective tissue, or even immune cells, helping to regulate local inflammation and tissue repair.
3. Endocrine Signaling: The most interesting aspect—myokines travel through the bloodstream and communicate with distant organs like the brain, liver, and fat. This means the benefits of exercise are felt throughout the entire body, not just in the muscles.
The Amazing Myokines and What They Do
Here are some of the most important myokines and the impressive roles they play in maintaining both your physical and mental health:
• Interleukin-6 (IL-6): Released during exercise, IL-6 is known for its anti-inflammatory effects and ability to regulate glucose metabolism. It helps improve energy balance and plays a role in fat burning, which is crucial for weight management and overall metabolic health.
• Irisin: Known for its role in turning white fat (which stores energy) into brown fat (which burns energy), irisin is essential for boosting metabolism. This myokine helps make your workouts more efficient in reducing fat and improving energy expenditure.
• Myostatin: While it may seem counterintuitive, myostatin actually limits muscle growth to ensure muscles don’t grow uncontrollably. Lower levels of myostatin allow for more muscle growth, making it a potential target for muscle-wasting diseases.
• Brain-derived neurotrophic factor (BDNF): One of the most critical myokines for mental health, BDNF supports brain function by promoting neuron growth and survival. It helps improve cognitive abilities, memory, and mood, and protects against neurodegenerative diseases like Alzheimer’s.
• Fibroblast Growth Factor 21 (FGF21): This myokine targets the liver to enhance glucose uptake and improve insulin sensitivity, making it vital for preventing Type 2 diabetes and regulating energy expenditure.
• SPARC: This myokine reduces obesity by improving metabolic function and fat regulation, helping prevent diseases linked to excess body fat, like diabetes and cardiovascular disease.
Myokines’ Impact on Major Organs
One of the most remarkable things about myokines is how they influence so many different organs, leading to widespread health benefits:
• Adipose Tissue (Fat): Myokines like irisin and IL-6 help regulate fat metabolism, increasing fat breakdown and energy expenditure. They also reduce inflammation in fat tissue, which is important for preventing obesity-related diseases.
• Liver: IL-6 and FGF21 regulate glucose metabolism in the liver, improving insulin sensitivity and helping prevent metabolic disorders.
• Brain: Myokines like BDNF improve neuroplasticity, which supports learning, memory, and overall cognitive function. They also play a role in reducing the risk of neurodegenerative diseases.
• Immune System: IL-6 helps reduce chronic inflammation, which is linked to numerous diseases, including cancer, cardiovascular disease, and diabetes. Regular exercise with myokine release helps keep the immune system in balance.
The Role of Myokines in Mental Health
Beyond their physical benefits, myokines have a profound effect on mental health. The connection between exercise and mental well-being is often discussed, but the role of myokines helps explain why this link exists at a deeper, biological level.
Myokines and Brain Health
A key player here is brain-derived neurotrophic factor (BDNF). This myokine is essential for promoting the growth and maintenance of neurons, the cells responsible for transmitting information in the brain. During exercise, your muscles release BDNF, which supports neuroplasticity—your brain’s ability to reorganize and form new neural connections. This is crucial for learning, memory, and cognitive resilience.
Regular exercise has been shown to increase BDNF levels, which not only improves cognitive function but also protects against cognitive decline and diseases like Alzheimer’s. This is one of the reasons why physically active people tend to have better brain health as they age.
Myokines and Mood Regulation
BDNF isn’t the only myokine that influences mental health. Myokines like IL-6 play a role in mood regulation by reducing inflammation in the brain. Chronic inflammation is linked to depression and anxiety, and exercise-induced myokine release helps combat this.
In fact, low levels of BDNF are associated with mood disorders like depression. By increasing BDNF through exercise, you can naturally improve your mood, reduce anxiety, and enhance overall mental resilience. Exercise is often prescribed as a complementary treatment for depression for this very reason—it’s a natural, biologically supported way to feel better.
Reducing Stress with Myokines
Exercise is known for its stress-relieving benefits, and this can be largely attributed to myokines. Physical activity helps regulate cortisol, the body’s stress hormone, preventing it from becoming chronically elevated, which is often the case in high-stress environments.
At the same time, myokines like IL-6 and the release of endorphins (which work in tandem with myokines) help create that “runner’s high”—the feel-good sensation after exercise that boosts mood and provides immediate relief from stress.
Myokines and Anxiety
For those dealing with anxiety, exercise can provide tremendous relief, and again, myokines play a part. The increase in BDNF and reduction of inflammation help calm the nervous system, reducing the impact of anxiety. Exercise-induced neurogenesis, the growth of new neurons, also helps improve resilience to stress, which can lessen the severity of anxiety symptoms over time.
Preventing Cognitive Decline
Exercise isn’t just a tool for mental health today—it’s an investment in long-term brain health. Myokines like BDNF and irisin are key players in protecting against neurodegenerative diseases. Regular exercise has been shown to delay the onset of conditions like Alzheimer’s and Parkinson’s, giving further reason to prioritize physical activity in your routine.
How to Maximize the Benefits of Myokines
1. Be Consistent: Regular exercise is the key to maintaining a steady release of myokines. Aim for at least 30 minutes of moderate activity most days of the week.
2. Variety Matters: Different exercises trigger different myokines. Endurance exercise like running boosts irisin and BDNF, while resistance training helps with muscle repair and growth. Mixing your workouts ensures maximum benefits.
3. Use Exercise for Stress Relief: Whether it’s a yoga class or a brisk walk, physical activity is one of the fastest ways to lower stress levels, thanks to the role of myokines in reducing inflammation and balancing cortisol levels.
The Takeaway: Why Exercise Is Essential for Body and Mind
The benefits of exercise are more than skin deep. Thanks to myokines, every time you work out, you’re improving your body’s ability to regulate inflammation, boost metabolism, and protect your brain. The mental health benefits—such as enhanced mood, reduced anxiety, and improved cognitive function—are just as important as the physical ones.
At Movability, we believe in the power of movement not only to strengthen your body but also to enrich your mind. If you’re ready to experience the full-body and mental benefits of exercise, we’re here to guide you. Book a consultation with us today and let’s unlock the power of myokines together!
By understanding how myokines work, you’re gaining a deeper appreciation for the incredible benefits of exercise. It’s not just about looking fit—it’s about being fit, inside and out. So, lace up those sneakers and get moving, because your muscles are doing a lot more than you think!
