The Benefits of Exercise on Depression and Mood
Exercise is well-known for its positive effects on mental health, particularly in reducing symptoms of depression. We hear it on the news and in social media. We all know exercise is good. But it is hard to fit it into our lives or be disciplined enough to do it every day. The scientific understanding of why exercise has these benefits involves several physiological, biochemical, and psychological mechanisms that might motivate us to get exercise every day..
Physiological Mechanisms
Endorphin Release: Exercise triggers the release of endorphins, often referred to as "feel-good" hormones. These natural painkillers and mood elevators can lead to a state of euphoria, commonly known as the "runner's high." If you want to get technical it is called “Med and Lou Enkephalin”. It is the same stuff that causes pain relief and euphoria when doctors give us drugs for pain.
Neurogenesis: Physical activity stimulates the growth of new neurons in the brain, particularly in the hippocampus, a region associated with mood regulation and memory. This process, known as neurogenesis, can help counteract the brain atrophy often observed in depressed individuals. This actually can grow new neurons or nerve pathways. We also with time, surround this new nerve tissue with a type of insulation not unlike in electrical wiring called “myelin sheath”. It helps us think faster and remember things and motions even when we are not trying. (think Tiger Woods golf swing)
Increased Brain-Derived Neurotrophic Factor (BDNF): Exercise increases levels of BDNF, a protein that supports the survival, growth, and differentiation of neurons. Higher BDNF levels are associated with reduced symptoms of depression. Further growth and survivability of nerve and brain tissue. When you exercise your body you exercise your brain also.
Biochemical Mechanisms
Neurotransmitter Regulation: Exercise affects the levels and activity of several key neurotransmitters, including serotonin, dopamine, and norepinephrine, all of which play crucial roles in mood regulation. By enhancing the availability and activity of these neurotransmitters, exercise can help alleviate depressive symptoms. One grouping of these causes anxiety and fear and a generally lower baseline of adrenalin, nor-adrenalin, and dopamine can mean when the work pressure and life pressure spikes high, you stay cool under pressure.
Inflammation Reduction: Chronic inflammation is often linked to depression. Exercise has anti-inflammatory effects, reducing the levels of pro-inflammatory cytokines and thereby potentially alleviating depressive symptoms. Your brain is %75 water with lots of soluble salts and chemicals. It takes very little to negatively affect that or really make your brain non-functional - especially with thinking, planning, and gaming out scenarios to win at life.
Psychological Mechanisms
Distraction and Behavioral Activation: Engaging in physical activity can serve as a distraction from negative thoughts and ruminations. Exercise also contributes to behavioral activation, a therapeutic process that involves increasing engagement in rewarding and meaningful activities, which can improve mood and reduce depression. Certain exercise that is engaging of your thoughts and requiring coordination can really give you a vacation from your worries.
Self-Efficacy and Mastery: Regular exercise can enhance feelings of self-efficacy and mastery. Achieving fitness goals, even small ones, can improve self-esteem and provide a sense of accomplishment, counteracting the feelings of worthlessness often experienced in depression. For those of you who like the idea of being a “prepper”. It is not what you have in your supplies or your kit, it is what you can bring to bear physically, emotionally, and cognitively. So put that in your go bag.
Social Interaction: Many forms of exercise, such as team sports or group fitness classes, offer opportunities for social interaction. Social support and the sense of community gained from these activities can be protective against depression. You may not enjoy socialization. But try to practice it regularly. It is a skill you will benefit from on many levels. When something makes you think you dont like it, such as the anxiety or stress from socializing, think: do I want to be good at things or avoid things? And then take the smart choices not the easy choices.
Summary
The impact of exercise on depression is multifaceted, involving a combination of physiological, biochemical, and psychological factors. Endorphin release, neurogenesis, neurotransmitter regulation, inflammation reduction, distraction, increased self-efficacy, and social interaction all contribute to the antidepressant effects of physical activity. These mechanisms collectively help improve mood, reduce stress, and enhance overall well-being, making exercise a powerful and accessible tool in the management of depression.