Exercise as a cure for Depression.

Depression is a disease of the Mind and Body!

Depression is a well-known mood disorder characterized by a lowered mood, psychomotor slowing, and a lack of motivation for daily activities. Individuals with depression may also experience symptoms such as insomnia, anxiety, appetite changes, and difficulty concentrating. It often takes time for depression to be diagnosed due to its initial less alarming symptoms.

Early treatment is crucial as depression can lead to severe complications, including suicidal thoughts and attempts. Approximately 50% of those with depression attempt suicide, and about 17% are successful. Prompt intervention can help prevent these outcomes.

The exact relationship between the symptoms and effects of depression is not fully understood. However, it is clear that reduced activity and social withdrawal contribute to a further decline in mood and overall well-being.

Treating depression requires a multidisciplinary approach involving specialists such as psychologists, psychiatrists, and neurologists. Pharmacotherapy (medication) is commonly used but should be combined with psychotherapy for optimal results. Light therapy may be employed for seasonal depression, which occurs during periods of reduced sunlight.

In recent years, the combination of pharmacotherapy, psychotherapy, and physical exercise has gained popularity as an effective treatment approach. Physical activity, even in moderate forms, has shown positive effects on mood and overall mental well-being. However, it is important to note that exercise should complement, not replace, the primary therapy involving medication and psychotherapy.

Why is training effective?

People experiencing depression commonly exhibit a persistent low mood, diminished well-being, and a diminished ability to find pleasure in life.

Endorphins, which are hormones that have a positive impact on mood and well-being, come into play. Engaging in physical activity triggers the release of endorphins in the brain, acting as agonists for opioid receptors, providing pain relief, and inducing feelings of euphoria. However, it’s important to strike a balance with exercise, as research has shown that excessive and prolonged exertion may not yield favorable outcomes and may even exacerbate the individual’s condition.

But there’s more to it. Physical activity not only influences the release of “happiness hormones” but also affects the levels of certain neurotransmitters. Serotonin, a neurotransmitter responsible for overall contentment, well-being, appetite, and concentration, is one such neurotransmitter influenced by exercise. People with depression often have lower serotonin levels, leading to a poorer mood, sleep problems, and difficulty concentrating. Engaging in regular and moderate physical activity can effectively prevent a decrease in serotonin levels. This makes exercise not only a therapeutic tool but also an effective means of preventing mood disorders. Additionally, recent findings suggest that serotonin plays a role in improving interneuronal communication. Dr. Scott Thompson explains it as being akin to speaking louder at a party, ensuring that crucial neuronal conversations are heard. In experiments conducted on mice, where stress-induced reduced activity and loss of interest in previously pleasurable activities occurred, alterations were observed in the animals’ cells. Although serotonin levels did not decrease in response to stress, neurons reacted differently. Consequently, serotonin did not fulfill its intended function in the course of depression.

Another substance impacted by physical exertion is GABA, the primary inhibitory neurotransmitter. Individuals with depression often experience a deficiency in this neurotransmitter, leading to the development of anxiety and sleep difficulties. Dysfunctions within the GABAergic system can be identified through various means, including cerebrospinal fluid analysis. Previous studies have shown a significant increase in GABA levels shortly after exercise, with stable levels observed over time in individuals who engage in regular exercise.

Supporting this, research conducted in 2013 demonstrated the calming and anti-anxiety effects of GABA. Once again, mice were studied: one group had access to a running wheel while the other did not. After six weeks, both groups were exposed to cold water. The active mice’s brains, particularly in the hippocampus responsible for fear responses, showed increased activity within the GABAergic system. Additionally, the increase in GABA levels was accompanied by an elevation in synaptic vesicle transporters for glutamate.

The University of South Australia found that exercise is more effective than medication and counseling for dealing with depression. 

Researchers from the University of South Australia are advocating for exercise to be a central component in the management of depression, as a recent study reveals that physical activity is 1.5 times more effective than counseling or leading medications.

This groundbreaking research, published in the British Journal of Sports Medicine, represents the most comprehensive review to date, encompassing 97 reviews, 1039 trials, and 128,119 participants. It unequivocally demonstrates the immense benefits of physical activity in alleviating symptoms of depression, anxiety, and distress.

The review specifically highlights that exercise interventions lasting up to 12 weeks yielded the greatest positive impact on mental health symptoms, underscoring the swift transformative potential of physical activity.

Notably, the study identified the most significant advantages among individuals with depression, pregnant and postpartum women, healthy individuals, and those diagnosed with HIV or kidney disease.

Which types of exercises are beneficial for combating depression?

In 2010, American researchers conducted a study to determine which exercises enhance the secretion of GABA. A previous experiment demonstrated a significant 27% increase in GABA levels immediately after 60 minutes of yoga practice. In the subsequent study, healthy individuals aged 18 to 45 were randomly assigned to two groups: one group engaged in walking exercises, while the other practiced yoga. Using magnetic resonance spectroscopy, the participants’ baseline GABA levels were initially measured. The study was repeated after 12 weeks and immediately after exercise sessions. Participants were also asked to assess their mood after several weeks of training. The results showed a correlation between the type of exercise and GABA levels, as well as mood. Yoga practitioners experienced a much greater increase in gamma-aminobutyric acid compared to walkers. Additionally, participants reported improved mood after the experiment compared to the beginning of the study.

Aerobic exercises have a similar but more immediate effect. Individuals engaging in aerobic training often feel energized and motivated. This form of exercise triggers the release of endorphins, serotonin, and GABA. However, the effect diminishes relatively quickly, and excessive exercise can result in fatigue and drowsiness.

References:

1. Schoenfeld, J., Rada, P., Pieruzzini, PR., Hsueh, B., Gould, E. (2013). Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus. The Journal of Neuroscience, 33(18).
2. Lu, YR., Fu, XY., Shi, G,., Jiang, Y., Wu, L., Wang, P. (2014). Decreased plasma neuroactive amino acids and increased nitric oxide levels in melancholic major depressive disorder. BMC Psychiatry.