The cool, crisp mountain air on your face. Your strong and steady heart beating in your chest. Bits of sunrise sunlight hitting your eyes while poking through the trees. The feeling of your legs moving through a little bit of brush as you’re out on a dawn-patrol trail run in the mountains. What is it that makes this feel so good? How does this simple act of self-care fuel you emotionally and physically for the rest of the busy day?
I sat down with Dr. Jonathan D. Birnkrant, MD from University of Utah Health to understand the mental health benefits of mountain sports. We discussed the best times of the day to get outside, what specific aspects of being in the mountains enhance psychological well-being, and the interplay between the feeling of accomplishment from summiting peaks and the process of getting there, and much more.
Dr. Birnkrant, a psychiatrist at University of Utah Health, has a strong background in alpine skiing, being a former D1 alpine skier for Dartmouth College where he also attended medical school. Now, he lives in Salt Lake City, enjoying his free time in the mountains and helping his patients feel their best.
What are the unique mental health benefits of mountain sports like hiking, climbing, and mountain biking?
Outdoor sports provide numerous mental health benefits, especially when performed in mountain environments. Sunlight exposure in these settings helps regulate circadian rhythms, which guide our entire metabolic and psychological systems. Our circadian rhythm, influenced by light, impacts cortisol and melatonin levels, which are crucial for waking up and sleeping. Stress and depression can disrupt these rhythms, leading to increased cortisol levels and in turn impaired performance. Engaging in mountain sports, particularly in the morning, can help synchronize these rhythms, promoting a full day of positive endorphins and better sleep patterns.
Additionally, going outside in the morning and observing the sunset can help prepare the brain for sleep, further stabilizing circadian rhythms. Whether you prefer getting outside in the morning or evening maintaining a consistent routine is key to maximizing these benefits.
How does the mountain environment specifically contribute to stress reduction?
The mountain environment offers several stress-reducing benefits, primarily through better air quality and the overall sense of accomplishment from participating in mountain sports. The feeling of accomplishment varies among individuals—some find joy in the journey, while others in reaching the summit. This sense of achievement, combined with the immediate rewards of being in nature and the release of endorphins, significantly reduces stress. In order to be successful, athletes need to both appreciate the process-oriented goals of consistent training and the big-picture goals they have established for themselves. This creates a sense of achievement, whether it’s from reaching a peak or simply enjoying the process.
Living in the Salt Lake Valley unfortunately means dealing with periods of poor air quality due to smog, which can cause significant physiological stress. Smog, composed of pollutants like ozone, nitrogen dioxide, and particulate matter, can lead to respiratory issues, cardiovascular problems, and heightened physiological stress responses. When we breathe in polluted air, our bodies work harder to filter out toxins, which can increase cortisol levels and contribute to chronic stress.
Getting into the mountains provides a respite from this environmental stress. Our brains have a difficult time differentiating physical and physiological stressors. The fresh air and reduced pollution levels reduce physiological stressors within your system. On a subconscious level, being in a cleaner, more natural environment can help lower stress hormones and improve overall well-being.
Which mountain sports offer the most significant mental health benefits?
Aerobic mountain sports, such as hiking and mountain biking, release more endorphins over extended periods, leading to prolonged feelings of well-being. Conversely, anaerobic activities like climbing produce lactic acid, which also contributes to mental health benefits but in different ways.
Recent films such as Bodie Miller’s The Paradise Paradox and Drew Peterson’s Up’s And Down’s and Feel it All have brought to light the elevated rates of depression and suicide in mountain towns. Despite all of the mental health benefits of mountain sports participation, what is the link between higher suicide rates and ski towns?
Studies have shown higher rates of suicidality and depression at higher altitudes. This can be attributed to both biological factors, such as oxygenation affecting DNA transcription, and psychological factors, such as the solitary nature of mountain sports and the associated social isolation. The biopsychosocial model highlights the interconnectedness of biological, psychological, and social components in mental health.
What neurochemicals are involved in mountain sports participation?
Engaging in mountain sports affects several neurochemicals, including cortisol, endorphins, and dopamine. Cortisol, a stress hormone, decreases with regular exercise, reducing overall stress levels within the body. Endorphins, the body’s natural painkillers, are released during physical activity, leading to feelings of euphoria. Dopamine, associated with movement and pleasure, plays a significant role in the positive emotions experienced during mountain sports. Balancing these neurochemicals is key to achieving the mental health benefits associated with mountain sports.
How do mountain sports promote meditation and flow state?
Mountain sports are excellent for inducing a meditative state by pushing other thoughts out of the mind and fostering singular focus. This meditative state, combined with the antidepressant effects of exercise, sunlight exposure, and the promotion of a healthier physiological state, significantly benefits mental health.
Flow state, characterized by complete immersion in an activity, is often achieved during mountain sports. This state is linked to increased dopamine levels, which are associated with movement, joy, and happiness.
Can you share any success stories where mountain sports improved a patient's mental health in your clinical practice?
Many patients have experienced significant improvements in their mental health through mountain sports. For individuals struggling with severe depression, starting with simple activities like walking outdoors can initiate a positive feedback loop. The combination of physical activity, outdoor exposure, and a sense of accomplishment helps break the inertia of depression, leading to continuous improvements in mood and motivation. The stunning views of the Wasatch Mountains, for example, can be particularly motivating.
Mountain sports offer a holistic approach to mental health, combining physical activity, exposure to nature, and the psychological benefits of achievement and focus. Understanding and harnessing these benefits can significantly enhance your mental well-being, making that dawn-patrol trail run not just a workout, but a vital part of your emotional and physical health.
Disclaimer: The insights and information provided in this article about the mental health benefits of mountain sports are intended for educational purposes only. They are not meant to substitute professional medical advice, diagnosis, or treatment. If you or someone you know is experiencing mental health issues, please seek guidance from a qualified healthcare professional or mental health provider. Always consult with your healthcare provider before starting any new physical activity or exercise regimen.
Content produced in partnership with University of Utah Health
