Exercise: The Miracle Antidepressant... 
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Exercise: The Miracle Antidepressant Drug?(NewsTarget) Common wisdom holds that exercise boosts your mood, in addition to benefiting your physical health. Terms such as “endorphins” and “runner’s high” are afloat in the popular lexicon. If you are a person who exercises regularly, or if you know someone who does, you will likely be aware of this bonus that comes along with vigorous physical activity. Ample evidence seems to suggest that exercise might hold great promise in the treatment of disorders such as depression. But anecdotal evidence and personal testimony do not a mental health revolution make. A new anti-depressant medication, for example, must be tested through clinical trials that prove its efficacy and safety before it can be put on the market.
In the last couple decades, there has been some interest in looking at the mental health value of exercise. Until recently, however, studies investigating the effectiveness of exercise in the treatment of mental health have not been conducted with the same level of scientific rigor as the clinical trials used to bring anti-depressant medications to the market. Limitations of previous studies have included the absence of a control group, individuals not being randomly assigned to study groups, and testing the effects of exercise on individuals who were not suffering from a mood disorder.
But a recent placebo-controlled study conducted by James Blumenthal, professor of psychology at Duke University and published in the September issue of the journal Psychosomatic Medicine compared exercise to a common antidepressant medication in a group of individuals diagnosed with major depressive disorder, and found that exercise was as effective as the drug at alleviating symptoms of the disorder. In this study, 202 depressed adults were randomly assigned to one of four groups: one that received the antidepressant sertraline, one that worked out in a supervised group setting three times a week, one that worked out at home, or one that received a placebo pill. Sixteen weeks later, 47% of the group that took the antidepressant, 45% of the supervised exercise group, and 40% of those that exercised at home no longer met the criteria for major depression based on a standard measure of depression symptoms. Although the percent of improvement in the group that exercised on their own was less than that of those that exercised in a supervised group, and the percent improvement in the supervised exercise group was slightly less than that of the group that took the antidepressant, the differences between these three groups were not statistically significant. All groups improved a statistically significant amount over the placebo group, 31% of which no longer met the criteria for depression at the end of the study. This study provides powerful evidence that exercise may be a viable alternative to antidepressant medication in the treatment of major depressive disorder.
Other studies have found that the benefits of physical activity can be realized in individuals who are not depressed, but who feel, as is common in our fast-paced culture, that they are mentally worn out and need more energy. In his book, “Calm Energy: How People Regulate Mood with Food and Exercise” Dr. Robert E. Thayer describes how exercise can be used as a personal mood-regulator, and cites one of his studies in which it was found that as little as ten minutes of brisk walking raised the mood and increased the energy levels of the subjects in the experiment for up to 2 hours after the walk.
More research is needed to replicate these types of studies and further define the mental health benefits of exercise. Questions yet to be answered include what types of exercise (e.g., cardiovascular or weight training), what level of intensity and duration, and what frequency of exercising will produce the most benefits. Additionally, gender or age differences may need to be taken into account when structuring an exercise program aimed at boosting mood.
With this much potential for positive mental health benefits, and with the most likely side effect being better physical health and possible weight loss, it is easy to imagine that if exercise were a marketable drug, it would be at the top of the drug companies’ lists of products to promote. If more research emerges that clarifies and confirms the potential of exercise in the treatment of disorders such as depression, we may soon hear doctors say, “Run two miles and call me in the morning” to their patients who complain of feeling down.
Sources: Psychosomatic Medicine, September 2007; Calm Energy: How People Regulate Mood with Food and Exercise. Robert E. Thayer, Ph.D., Oxford University Press, 2001.
About the author
Mary Sichi is a research analyst in the field of psychological testing. She is currently working on a book chronicling the job and joy that is parenting. 11/26/2007 10:00 AM- Re: Exercise: The Miracle Antidepres... Fonty
17 y
2,189
MoreThis is a reply to # 1,051,827It's worth trying if you can do it of course. Exercise can help Depression I have no doubt of that. But you need motivation to exercise as a rule. And I was a martial arts instructor with 'A' fitness levels when I was first struck down with depression, so lack of exercise didn't cause the Depression and doing it didn't stop the Depression hitting.
Andrew.- Re: Exercise: The Miracle Antidepres... chrisb1
17 y
2,162
MoreThis is a reply to # 1,052,189Yes Fonty.
Regardless of the benefits of exercise, in a state of Depression I think it is quite common for sufferers to not only lack ANY motivation (to do anything) but also have the energy required to even get out of bed in the morning!!
On top of that, exercise would then be a superhuman effort that seems insurmountable.
As evidenced from my own personal experience.
Chris - Re: Exercise: The Miracle Antidepres... LuellaMay
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This is a reply to # 1,052,189Advertisement
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Hmmmm.... How are your eating habits these days, nutrition wise. Are you taking any supplements? This is first, foremost, and very important.
Also, have you heard of the Emotional Freedom Technique (EFT), I have quite a few challenges going on these days and have found myself kind of sinking into a depression. One dead giveaway is my sometimes irresistable desire to sleep the day away. Another one is my craving for sweets, those wonderful comfort foods, that emotional eating. And yes, I have neglected my daily walking, so I must get back to that.
Anyway, make sure that your diet is a healthy one and do the EFT. I will tell you, it does work. And it is working for the awful headaches I have been getting lately. Go here:
Let me know if you have any questions. I can be easily reached at the Ask Tony Isaacs Forum.
Hugs,
Luella
- Re: Exercise: The Miracle Antidepres... chrisb1
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This is a reply to # 1,052,226Hi Luella,
I guess your query was directed to me......me thinks.
I recognized many years ago, that my own Depression was caused biochemically, and was eradicated thru Nutritional means by using targeted supplements, a mostly raw and organic diet and water fasting, (following a strict Natural Hygiene regimen); this included plenty of fresh air, moderate rebounding exercise, sunbathing, and plenty of rest.
I am a firm believer in this system of health care, maintenance/recovery which addresses the biological needs of the body, including the brain and nervous system.
This worked for me, and would probably be the a good starting point for anyone suffering from any form or degree of mental depression.
I have no doubts that EFT works too, as I have read about it here and there but have not seen the need for it my own case.
The curezone member Jurplesman also has some interesting ideas on alleviating if not curing Depression biochemically thru diet, and I think the ideas he puts forward are based on sound nutritional sense.
Depression is a Nutritional Disorder at:
http://www.hypoglycemia.asn.au/articles/depression_disorder.html
Values Clarification course at:
http://www.hypoglycemia.asn.au/psychotherapy/values_clarification.html
Regards
Chris
- Re: Exercise: The Miracle Antidepres... LuellaMay
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Hello Chris!
I was actually replying to Fonty but thank you for your info. Actually EFT is wonderful. You gain immediate relief and it puts the world back in perspective. It also helps with issues of "letting go" and stepping out towards the future, knowing in my heart that once I do that everything will be fine and work out. My articles and ebook draw from my life's experience and one day there shall be a book about this one. And I am going through a most annoying breakup and I believe this is what is causing the symptoms. Why can't we just agree to not agree and leave me alone? LOL
I do agree with everything you say and Jurplesman too. I have his site on my favorites. And yes, I agree that rest is most important. Nurturing oneself during these trying times is very important.
Thank you so much.
Hugs,
Luella
- Re: Exercise: The Miracle Antidepres... chrisb1
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This is a reply to # 1,053,486Luella,
I am sorry to hear that you are going thru a break-up; equal to a bereavement, so I have read, and have shared by others that I know of who have had the same experience.
EFT is something that I shall have to look into, as I am sure it has profound healing qualities.
Something else that has been on my mind of late: it would be akin to the Dirty Dancing couple from the UK, who were gob-smacked by meeting Patrick Swayze on the Oprah Winfrey show, if I were to meet you and Tony face to face..........Wow....said Oprah after their surprise.
I think I would feel the same if I could meet the both of you at some point in the near future.
What a privilege to be able to do so.
My love to you both.
Chis-
Re: Exercise: The Miracle Antidepres... LuellaMay
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You are so sweet Chris. It would be an incredible honor to meet you in person. I am sure Tony shares my sentiments.
Luella
-
- Re: Exercise: The Miracle Antidepres... Fonty
17 y
2,105
This is a reply to # 1,053,486Thanks Luella I will have a look at the links you gave. I am a rebirther and a Reiki Master and used both modalities to heal my Depression four years after I discovered it's existence in me.
However there is only possibility of healing the physical side of my depression, emotionally I accept the Depression that comes as a natural response to the world around me and specific occurrences. Without my strong responses to these things I would feel decidedly less human. I accept my humanity, my sadness, anger and revulsion at the destructive acts of Humanity against each other and the planet we live in.
There is no healing a genuine response, no desire to change it. I am me and would never change that for the sake of 'functioning' in a society I don't respect. The difference between healing the physical side of the Depression as opposed to the emotional or circumstantial side though is quite remarkable. It is the difference between living in the darkest pit of hell every moment of your life on the one hand, and on the other accepting those feelings and still having them- but still being able to enjoy life when the opportunity for that enjoyment arises. This has been especially important in being able to enjoy being with and watching my children grow. Without the healing there would have been pride in them my unbounding love of course- but little joy.
But vigilance is always necessary because circumstances that get me depressed and keep me that way for any length of time can still trigger slides into full blown depression with it's physical side reasserting itself also. Staying honest with myself has always been my greatest weapon, and the human mind doesn't always make that easy. So anything that helps us cut through the crap and get to what's real in there is always worth investigating.
If you want to read more about how I first healed my depression you can find it here:
http://www.tester.depressionsupport4all.com/my_story.html
Thanks again,
Andrew.- Re: Exercise: The Miracle Antidepres... Fonty
17 y
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This is a reply to # 1,053,533I forgot to answer the nutrition question. My diet currently is the best it's ever been. I've been fasting to lose weight- obesity- and that has been very successful so far. In between fasts I have been eating raw food mostly at the start and only raw food currently. I have found these to have a very positive effect on my physical depression.
I have never taken supplements and I have shown by healing my Depression using breathing and spiritual energies that it wasn't necessarily nutrition centred to begin with. I do accept the nutritional side to Depression and don't disregard it's importance, but I certainly don't think it's solely nutritional based as some here seem to- based on my own experience. I have always believed that nutrition is a powerful tool for our body and our abuse of the food we put into our body's the cause of many of our diseases. For Depression though- like exercise- it can help greatly in it's cure or healing and we should try everything we can within reason to get out of the hell we are stuck in, but for some of us Depression is a lot more than anything physical going on in our body.
Thanks again. :)
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- Re: Exercise: The Miracle Antidepres... Fonty
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- Re: Exercise: The Miracle Antidepres... chrisb1
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- Re: Exercise: The Miracle Antidepres... LuellaMay
17 y
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- Re: Exercise: The Miracle Antidepres... chrisb1
17 y
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- Re: Exercise: The Miracle Antidepres... chrisb1
17 y
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- Re: Exercise: The Miracle Antidepres... LoveFoodTooMuch
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This is a reply to # 1,051,827
Hello fellow "fighters for better selves,"
All those statistics sound great and as exersise may, sure, it does, have positive effect, I hate to say that the real nasty Depression that can kill is not only drug resistant but is not elevated by moderate exersise of any sort. All I am saying is from my prsonal experince - I have been very very deep in there. I am trying everything to stay afloat. I even do small walks, several times a week I do pilates or belly dancing (exercise TV chanel). My nutrition is ok plus working on fasting methods plus I am taking an anti-depressent and a mild stimulant. With all that I a barely getting by. Ultimatly, I wish I do not take any drugs but ... if right now they help me keep my job and survive...
Anothother thing - if exersise could replace meds entirely, how are we going to motivate the clinicly depresed to get moving form the vegetative stupor when the "normal" contemporary American finds it hard to get some kind of exersise? Oh, well. Keep working on it, right?
- Re: Exercise: The Miracle Antidepres... #87379
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This is a reply to # 1,051,827I agree that exercise helps relieve Depression but I don't think antidepressants help at all
- Re: Exercise: The Miracle Antidepres... Fonty
17 y
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