“I’ve earned that cookie!”… or a glass of wine, ice cream, or that cheesy slice of pizza.
How many times have you said something similar to yourself after a really good workout or as a consolation prize for surviving a crappy day?
As someone who struggled with food addiction, that’s the relationship I had with movement and exercise.
Viewing it as a method to earn the right to eat a specific food or as punishment for what I ate.
When I started to take control of my health with lifestyle vs just weight-loss, it changed the way I view movement and exercise.
Lack of Movement is a Risk Factor for Blood Clots
Evidence-based research tells us that sedentary habits are a risk factor for blood clots as well as other related cardiovascular diseases.
Women with the most physical inactivity had more than twice the risk of pulmonary embolism compared with those with the least physical inactivity.
The association was strongest among women who also reported minimal regular physical activity.
The strength of this association is similar to that of several other recognized risk factors for pulmonary embolisms, such as the use of estrogen, obesity, and smoking.
PMID: 21727169
As a society, we sit a lot.
I sat a lot behind a computer before my first pulmonary embolism.
Likely compressing the popliteal vein behind my knee, slowing the flow of blood toward my lower leg, and forming a deep vein thrombosis. (DVT)
Movement changes more than the health of your body
As someone diagnosed with post-clot PTSD, I can tell you the best thing we can do for our health, is get out of our heads.
Something as simple as a walk can trigger a mood booster by way of the “Happy Hormones.”
What are the happy hormones and what do they do?
Serotonin:
- Function: Serotonin is often referred to as the “feel-good” neurotransmitter. It regulates mood, appetite, and sleep. It also plays a role in social behavior and contributes to a sense of well-being.
- Effect on Stress and Anxiety: Adequate levels of serotonin are associated with a more stable mood and decreased anxiety. Low serotonin levels have been linked to conditions like depression and anxiety disorders.
Dopamine:
- Function: Dopamine is involved in the brain’s reward system and is associated with pleasure, motivation, and reinforcement of rewarding behaviors.
- Effect on Stress and Anxiety: A balanced level of dopamine contributes to feelings of motivation and reward, which can counteract feelings of stress and anxiety. However, excessive or deficient dopamine levels may contribute to mood disorders.
Oxytocin:
- Function: Often called the “love hormone” or “bonding hormone,” oxytocin is released during social bonding, intimacy, and positive social interactions.
- Effect on Stress and Anxiety: Oxytocin promotes feelings of trust and connection. Increased levels of oxytocin can reduce stress and anxiety by promoting social bonding and support.
Endorphins:
- Function: Endorphins are natural painkillers produced by the body. They are released during exercise, stress, and pleasurable activities.
- Effect on Stress and Anxiety: Endorphins act as natural stress relievers and mood enhancers. They can create a sense of euphoria, alleviate pain, and contribute to an overall sense of well-being.
Addressing stress and anxiety, especially post clot, often requires a multifaceted approach that may include therapy, and sometimes medication. Chat with your doctor for an individualized plan.
It’s been observed that taking your dog for a walk is associated with increased physical activity levels and social support, which could improve outcomes after a major cardiovascular event.
PMID: 31592725
Movement for specific health Goals
There’s a saying “any movement is good movement“, especially for blood flow, and we’ve learned how a simple walk can release our “Happy Hormones.”
But certain movements are better for specific goals – strength, mobility and resistance training have been shown to be important companions to the benefits of walking.
Know your long-term health goals or work with a qualified professional to identify them and come up with a training plan.
Movement and Menopause
Movement that focuses on strength and resistance training should be the foundation for menopause management and aging well, especially if your risks outweigh the benefits of hormone/menopause therapy as a blood clot survivor.
Findings suggest that regular physical activity initiated soon after menopause, compared with many years after menopause, may be more efficient for reducing the risk of blood clots.
PMID: 31592725
Get clearance from your care team. Then get moving.
For specific goals consider a good trainer to help with the proper movement, technique, and progression.
resources:
Physical activity and risk of venous thromboembolism: PMID: 317288
Physical inactivity and idiopathic pulmonary embolism in women: prospective study: PMID: 21727169
Body height, mobility, and risk of first and recurrent venous thrombosis: PMID: 25627967
Dog Ownership and Survival After a Major Cardiovascular Event: PMID: 31592725
Exercise training induces thrombogenic benefits in recent but not late postmenopausal females: PubMed37389949
