Depression is a crippling disorder that can have disastrous effects on one’s work, home life, school, and prevent people from enjoying everyday activities. Once you are in the grip of depression, the is never any easy way out, though many have found success with antidepressants, therapy, or a combination of two. As the same time, however, there is evidence that one’s diet and exercise can have a significant impact on mood. While anyone who suffers from depression should always seek the help a qualified professional, it may be beneficial to look at a few of the lifestyle choices that may help people feel better about themselves.
Omega-3 is an essential fatty acid found in fish such as tuna, mackerel, and salmon. It has been suggested that this polyunsaturated fat may act as a mood regulator. As a personal trainer in Santa Ana and Newport Beach I personally make sure to get plenty of Omega-3s. Some theorize it works by acting as a natural lithium, dampening overactive nerve communication. But even people who do not suffer from depression can benefit from taking Omega-3s regularly. Besides the possible mood lifting benefits, it also helps prevent heart disease, lubricates joints, and reduces recovery time between workouts.
But all healthy fats, including monosaturated, polyunsaturated, and small amounts of saturated, should be consumed regularly to regulate cholesterol. Though usually people are concerned with too high cholesterol, too low cholesterol can have negative effects on mood. When your cholesterol is too low, your body fails to produce a number of mood influencing hormones, such as testosterone.
People who have diets very low in carbohydrates may be more at risk for depression than those who have more well rounded diets. This is because chemicals in brain that help raise mood, such as tryptophan and serotonin, are released when one consumes foods rich in carbohydrates. Serotonin is also the chemical that is activated by many prescription anti depressants, such as Prozac. The mood lifting effects of carbohydrates are more long lasting when one eats slow burning carbs, such as pasta, breads, and grains, rather than quick burning carbs, such as sweets and sugar.
When people fail to eat properly, they also probably deprive themselves of essential vitamins and minerals. That’s why when I put clients on a fitness training program I put a large emphasis on heating lots of healthy vegetables. Being deprived of folic acid, for example, has known to negatively affect mood. Low vitamin B12 levels can both increase the likelihood of depression and create memory problems. The elderly are particularly at risk for B12 deficiency, as the body decreases its ability absorb vitamin B12 as it ages. Anyone get their daily allowance of folic acid by eating vegetables such as broccoli, corn, cauliflower and celery. Anyone looking to add more B12 to their diet should add fortified cereals, trout, salmon, or beef to their diet.
Exercise can also help depression. A study published in The Archives of Internal Medicine found evidence that engaging in for just thirty minutes a day three times a week is just as effective as taking anti depressants regularly. There are multiple reasons why this may be. Regular exercise increases your confidence and self esteem. When you look better, you also feel better about yourself. As a personal trainer in Newport Beach, I love watching people grow into their new, more confident selves. Exercise also provides a wonderful outlet for people who have stress from family or work. Many people find concentrated physical exertion to be very therapeutic. It may also help brain function and grow new brain cells, to help regulate the chemicals that affect mood.
There is no guarantee that eating right and exercising regularly, or anything for that matter, will cure clinical depression. But lots of evidence suggests that it may help. Taking charge of your health should be seen as a viable option for anyone who wants to free themselves from the pain and hopelessness of depression
Tags: exercise benefits | exercise benefits | depression | vegetables | exercise | fitness | fitness | workout
This entry was posted on Tuesday, January 22nd, 2008 at 4:26 pm and is filed under Fitness workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.