Regular Exercise can be a Potent Antidepressant.
A huge number of studies confirm that exercise is an effective antidepressant method for treating mild and moderate depression as well as providing protection against future depression. But how can exercise have such an effect on our mood? One indication comes from our immune system, which does not just include the T and B cells but also our behavior. When we have an infection, the level of inflammation rises in our bodies and the brain reacts by downregulating both mood and drive. This makes perfect sense because, during an illness, the body preserves energy since it requires energy to have our bodies working at optimal speed.
However, inflammation rises during infections and when we are physically sedentary, sleep-deprived, or experiencing long-term stress. This means that a lifestyle, in which we regularly sit and don’t get adequate sleep, can also lead to increased levels of inflammation. Our brains get the same signal as if we were sick and had an infection since the brain cannot distinguish what caused the increased inflammation in our body. This is due to an evolutionary defense mechanism that helped humans survive and save energy to fight infections but had has thus become a problem when modern lifestyle influences trigger it. This is not just some theory because over the years data from studies and patients indicate that roughly a third of all human depression is linked to increased levels of inflammation. Here is how exercise works to help with depression:
Endorphin Release: Exercise stimulates the release of endorphins, the body’s natural mood elevators. These chemicals can help reduce feelings of sadness and improve overall well-being.
Improved Sleep: Regular physical activity can enhance sleep quality, which is crucial for managing depression. Poor sleep can exacerbate depressive symptoms.
Increased Self-Esteem: Achieving fitness goals and feeling stronger can boost self-confidence and reduce feelings of worthlessness often associated with depression.
Distraction and Focus: Exercise can provide a distraction from negative thoughts, offering a mental break and promoting a sense of accomplishment.
Social Connection: Joining exercise classes or groups can provide opportunities for social interaction and a sense of belonging, which can be beneficial for mental health.
Reduced Stress: Physical activity helps manage stress, which can contribute to depression. Exercise can reduce cortisol levels, a hormone associated with stress.
Remember, regular exercise can boost your mood if you have depression, and is especially useful for people with mild to moderate depression. Any type of exercise will help, as long as it suits you and you do enough of it. Exercise should be something you enjoy; otherwise, it will be hard to find the motivation to do it regularly.
