Scores of studies have shown just how effective exercise is at reducing symptoms of anxiety and depression.
And Bob Holmes at Knowable Magazine has a great read on the various theories of why that’s the case.
Most of those theories center on the ways exercise affects the brain.
One intriguing mechanism is through exercise’s effect on triggering the release of the protein, brain-derived neurotrophic factor (BDNF).
As its name suggests, BDNF is one of the key molecules that encourage the growth of new brain cells — including, possibly, in the hippocampus, a brain region important in memory and learning. Since the hippocampus tends to be smaller or distorted in people with depression, anxiety and schizophrenia, several experts point to this as one possible way exercise helps manage these conditions.
Sure enough, studies show that people with depression have lower levels of BDNF — and, notably, one effect of antidepressant drugs is to increase production of that molecule.
And Holmes notes that changes in BDNF might play a role in relieving anxiety, as well, because it enhances learning.
He points to a fascinating study from 2021 on women with PTSD.
The women were all (voluntarily) given mild electric shocks when they saw a geometric shape.
The next day, the women saw the same shape without the shock.
The women were then divided into two groups.
Half exercised moderately, while the other half only did light movement.
The next day, they were shown the geometric shape again. The group of women that exercised were less likely to anticipate a shock than the group of women who only did light movement.
That suggested that exercise seemed to play a role in helping the brain recategorize that geometric shape as safe.
Now here’s where it gets wild. The volunteers “who showed the greatest exercise-induced increases in BDNF also did best at this relearning.”
That’s big.
Holmes’ whole piece is terrific and delves into all the other reasons exercise might help those struggling with anxiety or depression, but I wanted to share the BDNF component because that’s one you rarely hear about.
If you want to look into BDNF some more (and you know you do), this academic review: “Brain-derived neurotrophic factor and it clinical implications” is fascinating.
Researchers have found that lower levels of BDNF are associated with Parkinson’s disease, Alzheimer’s, MS, Huntington’s Disease, and diabetes mellitus.
So raising that level is important.
And if you want to dig further, here’s another academic study, explaining how exercise promotes the expression of BDNF.
“Okay” one might conclude, “but, besides exercise, how do I increase my levels of BDNF?”
Doctor Samoon Ahmad, a clinical professor of psychiatry at the NYU Grossman School of Medicine, offers some evidenced-based tips at Psychology Today.
Here are some highlights of ways to increase BDNF.
- Exercise.
- Diet. Eating lots of processed sugars and saturated fats can lower BDNF levels.
- Supplements. The supplements that seem to increase BDNF are: Curcumin, Green Tea, Omega-3 fatty acids, and resveratrol. As always, talk to your doctor about supplements, particularly resveratrol (see study here on potential side effects).
- Sunlight. Studies suggest that the Vitamin D from sun exposure plays a role in BDNF levels.
- Be around people. Studies suggest social engagement can affect BDNF levels. The role is particularly strong in young, developing brains.
In other words, doing things that increase BDNF levels is like killing (or-unkilling) sixty birds with one stone when you live a healthy lifestyle.
Having said all that, here’s the great dilemma.
It’s really hard for people with severe depression or anxiety to exercise or live a healthy lifestyle. It just is.
Not only because depression and anxiety rob you of energy, but also because they rob you of the will to care about living, to care about being healthy, to care about anything.
It’s also really hard for people with severe depression or anxiety to eat well. It just is.
Eating well often requires careful planning, and concerted effort, and again — caring about life.
When I’m at my worst, I’m at my worst in every area, and good luck trying to get me to exercise or live a healthy lifestyle.
This is when Christians swoop in with, “Your body is a temple of the Holy Spirit” to try to inspire you. I’m not going to do that.
That verse has to do with sin. It doesn’t have to do with the Mediterranean diet.
So even though I like to post these studies, I also want to add the caveat that I know exercise and diet can be overwhelming when you’re feeling awful and the last thing we need, at that point, is a dose of shaming.
When you’re at your lowest, you can’t even think of those things, and so the way to start feeling better is…
You guessed it…
Find a psychiatrist here.
Find a therapist here.
In my experience (and from those I know), I have to start from a certain baseline of mental health to actually be proactive with the exercise and caring-about-living thing.
And for that, thank God, we have psychiatrists and therapists.
[Picture: The Creation of Adam…btw, I didn’t know this, but a doctor suggested in a 1990 essay in JAMA that Michelangelo may have painted God hovering in a brain not clouds, thereby handing off intellect to Adam. Although some scoff at the theory….]
