We All Know the Link Between Exercise and Depression

EXERCISE, NUTRITION AND DEPRESSION

We all know the link between Exercise and Depression. Exercising 5 times a week has been found to be equivalent to daily taking an anti-depressant. The difference is that when you stop taking the anti-depressant, the depression may return. Studies have shown that people who exercise to combat depression tend to continue exercising because it has so many other benefits as well.

NOTE: Always consult your physician prior to starting an exercise or nutritional program. Also, ask your doctor to determine which type of exercise and what foods to use to help yourself feel better.

DOPAMINE

Too high: When your dopamine level is too high you are likely to feel anxious, have an overactive sex drive, have feelings of detachment, feel aggressive, and have difficulty sleeping. Or paranoia, hallucinations, delusion, social isolation and inappropriate responses.

Too low: Dopamine that is too low can cause depression and exhaustion.

Benefits of the right amount: The right amount of dopamine helps you with states of alertness and awareness. You focus better.

To increase: dopamine, have 4-6 ounces of protein: fish, poultry, eggs, turkey, skinless chicken, veal, red meat, bean lentils, soybeans and green beans.

Deadlines, challenges, excitement, risk-taking, frightening situations, sex and fear all raise dopamine levels in the brain. Competitive exercise produces dopamine, and can keep the level elevated long after the exercise.

Note: When you have anxiety to burn off, go for a run or lift heavy weights. Heavy aerobic exercise uses up dopamine, which tends to relax a person, and then the body recognizes the lack of dopamine and produces more which could contribute to feeling “wired.”

Note: Don’t create a low dopamine, low serotonin state (exhausted and wiped out).

SEROTONIN

Too low: Low levels of serotonin create: depression, low self-esteem, poor concentration, declines in moods, difficulty making decisions, low energy and fatigue, decreased sex drive, excessive feelings of guilt and unworthiness and fluctuations in appetite. Lower levels make you more susceptible to crave carbohydrates and to drink alcohol, smoke, or indulge some other addiction. Lower serotonin levels are associated with violence.

The right amount: creates feelings of well-being, relaxation, personal security and restful sleep. It helps the brain to be more focused and less distracted. Normal or higher serotonin levels usually trigger emotions like joy, peace and happiness. Higher levels of serotonin increase tolerance to pain and our ability to deal with pain mentally.

To increase: You can raise your level of serotonin by going on a quiet walk, non strenuous bike ride, reading, prayer, meditation, daydreaming and spacing out. Other suggestions include: walking in nature, stretching, yoga, tai chi, low impact aerobics, lifting light weights with high repetitions. These are best when you feel wiped out physically and you want to rejuvenate your mind and body.

Exercises that temporarily lower dopamine and raise serotonin include: jogging, rowing, Stairmaster, high exertion weight lifting and interval training.

You can raise your level of serotonin by eating: whole grains (brown rice, wheat, oats, millet and barley), grain flour products, rolls, crackers, bagels, cornbread, burritos, pastries, sweet rolls, potatoes, yams, sweet potatoes, squashes and simple sugar. 2 slices of toast or a couple of cookies will raise serotonin levels significantly and do it quickly. Don’t mix with protein or it makes it harder for your body to absorb it. Also, make sure you drink plenty of water (64 ounces is recommended each day) or you won’t be able to make serotonin.

ACETYLCHOLINE

Too low may produce: blurred vision, pounding heart, nervousness, weakness, mental confusion, impotence, insomnia, constipation, increased heart rate, loss of taste, drowsiness and urine retention.

To increase: Choline is found in legumes, organ and muscle meat, milk and whole grain cereals. It is high in egg yolks and soybeans.

NOREPINEPHRINE

Too low: Low levels typically produce weight gain, depression, low energy and decreased sex drive. When chronically low, clients discover: insomnia, short term memory loss, attention deficit disorders, obesity, disorientation, dull or slow thought process and male impotence.

To increase: Protein rich foods such as fish, all red meats, eggs and low fat dairy products.

Too high: Very high levels produce: anxiety, increased sex drive, weight loss, racing or pounding heart, increased breathing, increased blood pressure and excess energy.

Compiled from websites of Howard Morgan and Catherine Carrigan

NOTE: Always consult your physician prior to starting an exercise or nutritional program. Also, ask your doctor to determine which type of exercise and what foods to use to help yourself feel better.