Brain Chemistry
Roughly how many minutes of moderate activity are enough to produce measurable mood improvement?
10 minutes
About how many minutes of moderate exercise measurably raise blood flow to the hippocampus?
20 minutes
Higher stroke volume delivers more of this to the brain with every beat.
Oxygenated blood
The letters HPA stand for these three structures.
The letters HPA stand for these three Hypothalamus, Pituitary, Adrenal
Suppressed immunity leaves you more susceptible to these common seasonal illnesses.
Colds and flu
These endogenous opioids blunt pain and create a calm, post-effort sense of wellbeing.
Endorphins
This brain region, central to memory and mood, gains both more blood flow and new neurons.
The hippocampus
The growth of new capillaries that expands the delivery network to muscle and brain.
Angiogenesis
The adrenal cortex releases this primary stress hormone.
Cortisol
These "natural killer" cells get dialed down, weakening antiviral and anti-tumor defense.
NK cells
the word "endorphin" is a blend of these two terms.
Endogenous" + "morphine"
This neurotrophic factor surges after exercise to support neuroplasticity.
BDNF — brain-derived neurotrophic factor)
Enhanced parasympathetic tone lowers this baseline measure.
Resting heart rate
In an acute response, cortisol mobilizes this substance for fast energy.
Glucose
Glucocorticoids reduce the proliferation of these two lymphocyte types.
T and B cells
Because they cross the blood–brain barrier easily, these are now credited as the main driver of the "runner's high
Endocannabinoids
Muscle-released signals of this factor spur new blood vessels and hippocampal growth.
VEGF
More signaling of this vessel-relaxing molecule improves cerebral perfusion.
Nitric oxide
When immune cells grow "deaf" to cortisol, this condition develops.
Glucocorticoid resistance
Chronic stress tilts immunity away from cell-mediated defense in this named shift.
The Th1 → Th2 shift
This mood-stabilizing neurotransmitter's synthesis can stay elevated for up to a week after exercise.
Serotonin
The birth of brand-new neurons — the structural, not just chemical, benefit of movement.
Neurogenesis
This improved "balance" calms stress reactivity by boosting parasympathetic tone.
Autonomic balance
Chronic stress causes this self-regulating "brake" to fail, so cortisol stays high.
The negative feedback loop
Reduced secretory levels of this antibody leave mucosal surfaces exposed.
IgA