Exercise as a treatment for depression

According to the National Institute of Mental Health, depression is an illness most likely caused from a combination of genetic and environmental factors. Others think it could be physiological or psychosocial factors. Many studies have been done that have shown the effects that depression has on an individual’s physical and mental state. Regular physical activity has been shown to help maintain weight, lower blood pressure, reduce the risk for type 2 diabetes and symptoms of depression and anxiety.

Those that suffer from depression are considered to have a disability. Many people are affected by depression but their symptoms are not considered severe enough to be classified in the Diagnostic and Statistical Manual of Mental Disorders. It is said that around 10% of adults are being affected by depression at this moment and at least 20% have had a major depressive episode in the course of their lifetime, women are 70% more likely to experience depressive symptoms.

There are typically four major categories of depression:

• Major Depressive Disorder- Interferes significantly with daily tasks and impairs normal functioning to a major extent and has at least 5 symptoms of depression.
• Dysthymia- Has less than 5 depression symptoms that occur for two years or longer.
• Cyclothymia- Precursor to Bipolar Disorder.
• Bipolar Disorder- Symptoms characterized with extreme highs (mania) and lows (depression).

Treatment for Depression

Those that suffer from depression are most commonly treated with pharmacological methods such as selective serotonin reuptake inhibitors (SSRIs). More recently, exercise programs have been looked at as a method to help treat depression because of the low risk and high benefits it produces. While antidepressants can produce a range of symptoms from nausea, decreased sex drive, anxiety, to sleep pattern disturbances, exercise has few side effects.

Exercise is said to release opioid chemicals in the brain that produces the "feel good" mechanism (experienced in a "Runner's High", for example). Some studies have shown that aerobic exercise does help reduce depression symptoms immediately and after 12 months. Since people with depression are most likely not typical participants in physical activity, it is just important to see them going "all out" per se, just moderate intensity, defined as 60%-80% of the maximal heart rate would be enough.

Here is a research article that investigates reducing depressive symptoms in women, since they are more likely to suffer from depression. The article discusses how it may be beneficial for women to participate in a longer exercise time and also improve the social atmosphere of exercise. This could be anything from group exercise classes to having a friend exercise with them. LINK

Exercise for Depression

Since it may be difficult for those who are depressed to exercise, it is recommended to take baby steps. When starting an exercise program, it is important that those who suffer from depression are able to physically achieve what they wish. The need to feel they have the ability to exercise effectively and are surrounded by a support system, both of which have been shown to increase adherence. Exercise programming depends on the individual so one should talk to their physician when considering individual versus group exercise. Aerobic exercise is thought to have the most improvement in reducing depressive symptoms so it may be best to start out walking or jogging before starting anything too strenuous.

Other exercise activities that may help are listed:

• Strength or resistance training
• Yoga
• Tai Chi
• Any outdoor activity that boosts mood

Research has shown that individuals with seasonal affective disorder (SAD) or depression tend to have a deficiency of vitamin D. With an increase in vitamin D, which can be obtained by being outdoors, it is shown that an individual’s depressive symptoms improve.

Here is a clip that highlights research studies that show the benefits of exercise for those suffering from depression.

Depression and Nutrition

With exercise programming, it is helpful to implement a nutrition plan. Research has shown that there is no specific diet to help with clinical depression, but there are some ways to improve an individual's mood by ways of eating properly. By eating properly, it will help stimulate the effects from exercise even more when the individual starts seeing results, which will help improve confidence and ultimately lead to physical and psychological benefits.

Here are some of the recommendations for a diet that will complement exercise programming:

1.) Diet high in nutrients

• Vitamins, minerals, carbohydrates, protein, small amounts of fat

2.) Foods with antioxidants

• Apricots, broccoli, and carrots, blueberries, kiwi and oranges, nuts, seeds

3.) Complex carbohydrates

• Whole grains

4.) Protein-rich foods

• Turkey, tuna, and chicken

Foods containing the amino acid tyrosine also stimulate the brain to release dopamine and norepinephrine which help with increasing alertness and concentration. Click HERE to check out the clip

Lifestyle modification

If you are depressed, stay away from alcohol and drugs. Try to get an adequate amount of sleep, which will increase mood and help with motivation. Also, eliminating caffeine before noon or eliminating it completely can have a significant effect because it won’t interfere with rest. It has been shown that obesity is correlated to depression. People are likely to become obese if they are depressed. It is believed that due to obesity and the physiological changes that arise (changes in the endocrine system) may be linked to the development of depression, and it may also be linked to how people become obese. With proper diet, lifestyle modifications and exercise, the effects of depression can be modified or significantly reduced.

References

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