Arash Javanbakht, a psychiatrist and neuroscientist, comes prepared, with tremendous research studies, easily digestible, in The Conversation:
“Working out regularly really does change the brain biology, and it is not just “go walk and you will just feel better.” Regular exercise, especially cardio, does change the brain.
….. A molecule called brain-derived neurotrophic factor helps the brain produce neurons, or brain cells.
A variety of aerobic and high-intensity interval training exercises significantly increase BDNF levels.
There is evidence from animal research that these changes are at epigenetic level, which means these behaviors affect how genes are expressed, leading to changes in the neuronal connections and function.
Moderate exercise also seems to have anti-inflammatory effects, regulating the immune system and excessive inflammation.
This is important, given the new insight neuroscience is gaining into the potential role of inflammation in anxiety and depression.
Finally, there is evidence for the positive effects of exercise on the neurotransmitters – brain chemicals that send signals between neurons – dopamine and endorphins. Both of these are involved in positive mood and motivation.
Finally, he mentions something I’ve never thought of, and it’s a great point.
“Exercise could even potentially desensitize people to physical symptoms of anxiety.
That is because of the similarity between bodily effects of exercise, specifically high-intensity exercise, and those of anxiety, including shortness of breath, heart palpitation and chest tightness.”
I recently wrote about another cool study — Harvard researchers found that exercise lowers your risk of developing depression, even if you have a severe genetic predisposition to it.
The researchers found that 35 minutes/day was protective against developing depression. If you double that amount, your risk drops another 17%.
So what type of exercise, you ask?
Well, both high-intensity (think Peloton, gladiators, dancing, Trainspotting opening scene running etc) and lower intensity exercise (think yoga and stretching) worked.
Now the trick for us depressives? Actually, caring enough to exercise.
Here’s a question, though? Have you ever exercised and come back, feeling more depressed? So it’s worth a shot.
That being said, if it doesn’t help, don’t feel hopeless. Talk to a doctor. It may be that you — like me — need medication, too.
