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Exercise, Diet and Depression
--Kori L. Propst, MS;
Personal Trainer, Lifestyle and Weight Management
Consultant, Licensed Professional Counselor, Licensed
Clinical Mental Health Counselor
As the
cold and drab days of winter drag on, you may find
yourself falling deeper and deeper into a state of
lethargy. Your new year’s resolutions are taking a back
seat to the more comfortable couch seat, and your zest for
your exercise program and clean eating regimen waning to a
mere short walk to the telephone to make a take-out order.
How long have you been feeling this way? Have you noticed
a nagging sense of doom, a difference in your desire to be
with others, or a dropping off in your productivity at
home or at work? Having the awareness to notice these
changes can make the difference between being able to seek
help and implement change or miss out on potentially
rewarding experiences and suffer needlessly.
Depression can rear its head in many ways. For some it may
be spurred by an environmental or psychosocial trigger
such as a major loss, be it of a loved one, a friend, or a
job; an illness; or a major change in life (i.e.
pregnancy, divorce, a move). In these cases, depression
may be situational, causing short term psychological
stress and functional impairment but to a degree that is
not considered "normal." In other cases, depression may be
related to brain chemistry and thus more genetically
determined. With either type, diagnosis requires a
two-week period of the following symptoms: feelings of
sadness or
loss of interest in activities once considered
enjoyable, in combination with a few other symptoms such
as feelings of worthlessness or guilt; fatigue;
loss of
concentration, appetite; weight changes; sleep
disturbance; decrease in speed of movement; or
suicidal ideation. Obviously there are varying
degrees of depression; however, none should go overlooked.
Treatment options abound, and while one person may need an
invigorating workout to feel better, the next may require
clinical intervention to prevent harm. Interestingly
enough; however, whether one has been diagnosed with
depression and requires medications or is experiencing a
brief episode of sadness, both individuals can benefit
from making changes to their
exercise routines and diets.
Exercise
has been shown to decrease anxiety, relieve stress,
improve self-esteem, and enhance sleep. Every one of these
factors can be related to depression! Pharmacological
treatment, that which utilizes medications, as well as
psychotherapy, aid in decreasing the symptoms associated
with depression. Exercise, however, has been shown to be
as powerful a modulator as both. Because of the risks
associated with medication management and the high
likelihood of an individual making the decision to stop
taking his/her meds without doctor approval or assistance,
exercise would appear to be the perfect adjunct to other
forms of treatment.
Think
about the benefits that you derive from exercise. Your
heart pounding
weight
training session, your mountain hike with your best
friend, or your relaxing jog through the park on a breezy
summer day can create various mechanisms of treatment for
those with
depressive symptoms. For example, focusing on your
goal of pressing 40 pound dumbbells on the incline bench,
or mastering the correct form for the barbell squat can
positively divert your attention away from negative
thoughts. Spending time with your best friend and
receiving
positive reinforcement and praise for your efforts
increases your feelings of worth, well-being, and improved
mood. Combining your social time with exercise further
augments the physiological response to exercise with the
creation of feel-good endorphins and a positive change in
brain chemistry.
If you
are considering exercise to combat depression, keep the
following in mind as you begin planning. Remember that you
want the exercise you choose to be enjoyable and an
activity that will lend itself to more positive feelings,
not those that mimic what you are currently experiencing
and leave you feeling discouraged.
-
Identify activities that you enjoy? What activities were
you once involved in that you felt competent at?
-
Do you
prefer to be involved with others or participate in
individual activities? Would it be in your best interest
to be with others rather than alone?
-
What
types of activities would fit into your schedule, and
what is available to you based on cost, time
constraints, and other obligations?
-
Begin
using exercise as a coping skill. Identify for yourself
and/or with your therapist, what your triggers are for
negative feelings. Develop alternative, more appropriate
and positive behaviors to engage in that will assist in
minimizing these feelings.
-
Identify who might be willing or able to support you in
taking on a new activity and practice asking for their
support. This may be a friend, colleague, family member,
group, or online support.
-
Devise
a reward system for accomplishing goals, trying
something new, or making an effort.
-
Incorporate variety to minimize boredom and keep
exercise fun..
-
Relieve yourself from perfection. Anticipate that you
will not do everything 100%. You may feel exhausted or
sad one day and not have the energy to exercise. During
these times keep in mind that exercise is a wonderful
antidote, but remember that it is not considered a
failure to miss a day. Use the tired feelings as reasons
to get up and move the following day.
Exercise
is obviously a powerful modulator of depressive symptoms.
What about diet? Many studies suggest a strong link
between nutrition and depressive mood states.
Have you
noticed how much better you feel and how much more
positive your outlook is when you are feeling satisfied
from a healthy meal? When your blood sugar drops too low,
your brain goes into storage mode-imagine a generator
kicking on because the electricity went out! Not only is
it important to stay on a schedule to keep your body
fueled appropriately, but it is imperative to use fuel
that will sustain you and provide optimal levels of
nutrients. Another analogy - every couple hours you throw
a log on the fire to keep it burning, right? You stoke the
flame..same goes for your body!
Few
individuals actually consume an adequate diet- by adequate
I mean balanced foods that provide vitamins, minerals, and
a blend of the appropriate nutrients including
carbohydrates, protein, and fat. In addition, due to the
high levels of preservatives used in
processed
foods and the high consumption of these foods with
non-natural ingredients typically found in convenience or
fast foods, we reduce the positive impact of nutrient-rich
foods.
Based on
research linking diet and depression, I would recommend
the following for maximizing your nutrition to enhance
mood and well-being:
-
Make
sure you are consuming an adequate amount of lean
protein. Results from a 2000 study published in the
journal Psychopharmacology (155(2): 123-7) showed an
inverse relationship between tryptophan and depression
(when tryptophan levels decrease, depressive symptoms
increase).
Tryptophan is an amino acid found in protein.
Most adults should be consuming at least 1g/kg of body
weight if not more for increased lean mass.
-
Consume fats from unsaturated sources. Foods like
walnuts, avocadoes, and salmon all contain
unsaturated fats which have been shown to have
heart-healthy benefits and anti-artery clogging powers.
Omega-3 fatty acids are important as well. Low body fat
levels and/or a lack of healthy fat consumption may be
associated with depression.
-
Eat
plenty of fruits and vegetables that represent each
color of the rainbow. The more colorful your diet, the
more antioxidants you are getting from your food.
Antioxidants serve as protective factors to your body,
fighting off pollutants and toxins.
-
Get
your B's! The
B
vitamins have shown to be significantly important
in mood improvement and overall feelings of
better
mental health. A 1995 study in the journal
Neuropsychobiology (32:2, 98-105) explored the use of
vitamin
supplements to influence mood. The dosage given
to the participants was 10 times that of the daily
recommended dose; however, even after 3 months when the
blood status of the vitamin levels plateaud,
participants reported continued improvement in mood.
Riboflavin (B2), pyridoxine (B6), and thiamin(B1) levels
were linked with this change.
B-
vitamin deficiency has many symptoms, many
mimicking depression. The best B vitamins are found in
foods, primarily animal products.
-
Bask in the sun and get your vitamin D. You don't need
the sun to get your vitamin D, and it's especially
difficult in the winter months to do so, but it's
critical for
calcium
absorption and maintenance of strong bones.
Studies have shown that a deficiency in the winter
months can significantly impact mood states, oftentimes
leading to seasonal affective disorder, and D
supplementation has been shown to relieve both anxiety
and depression in this condition (Clinical Rheumatology,
July 2006).
Finally,
it is imperative that if you are experiencing symptoms of depression, that you seek attention
from your physician. You may be able to combat the
feelings associated with it by making changes to your diet
and exercise program, by taking medications, or by
learning about how YOU are impacting your situation.
Therapy is often very empowering and gives participants a
sense of mastery over their condition. Alternative
therapies abound as well, such as chiropractics,
yoga, and biofeedback .
If you
are working with a personal trainer or other health
professional, share with him/her what you are
experiencing. They may refer you to a trusted colleague or
someone within your community who can help. They can also
tailor your program to better meet your needs!
Kori Propst holds a
BS in
Exercise Physiology and an MS in Counseling. She is
a WNBF Pro Bodybuilder and Figure athlete, personal
trainer, and lifestyle and weight management consultant.
As the Wellness Director for the Diet Doc she created the
Mental Edge Program to aid competitors in developing
individualized strategies for optimal performance in their
lives and for competing. She can be contacted at
kori@thedietdoc.com.
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