More and more researchers and physicians are coming to the
conclusion that exercise can be as effective as antidepressants
in reducing the symptoms of major depression.
Group or Solitary Both Work
Many studies have shown that exercise in a group setting is
highly effective, and new research is beginning to suggest that
solitary exercise, such as workouts at the gym or a daily jog,
can be equally helpful.
Better Than Zoloft
Research on the subject has demonstrated that:10 months
of regular, moderate exercise outperformed a leading
antidepressant (Zoloft) in easing symptoms in young
adults30-minute aerobic workouts done three to five
times a week cut depressive symptoms by 50 percent in young
adults
Boosts Energy
One probable cause is that exercise affects key brain chemicals
like serotonin and dopamine, but physical activity may also
trigger positive changes in other areas, such as by boosting
energy. A more intense exercise regimen may be the most
effective for that purpose.
As depressed individuals may have trouble breaking into an
exercise routine, however, starting on a small scale and
building up may be the key to success.
Yahoo News November 6, 2005
Dr. Mercola's Comment:Over 20 million Americans suffer from
depression. The World Health Organization identified major
depression as the fourth leading cause of disease worldwide,
causing more disability than heart attacks or strokes.
If you start to feel depressed, especially with the decreasing
sunlight of winter in the northern hemisphere or the coming
holidays, I would encourage you to review my signs and symptoms
of depression page to help you understand if you suffer from
this disease.
Fortunately, there has been an increasing acceptance in
conventional medicine that there are better, safer and healthier
alternatives to treating depression than prescribing an
antidepressant.
More and more evidence is accumulating that for most people
exercise is more powerful than drugs in treating depression.For
exercise, though, it needs to be used like a drug and must be
prescribed very carefully. Going out for a simple walk after
dinner will not likely provide as much benefit as a
comprehensive exercise strategy.
It has been my experience that most Americans have a serious
exercise debt. I've found patients need to move toward 90
minutes of cardiovascular exercise every day during the
treatment phase to repay this exercise debt. Of course when you
are feeling depressed the last thing you want to do is exercise
intensely for 90 minutes, so you need to move gradually and as
fast as your body will allow you to progress.
The key, as thearticle states,is to get started in some way, no
matter how small. Fortunately, I have plenty of free tools to
help you get started, including a comprehensive exercise guide
and an exercise table you can use to monitor your progress.
It is also important to make sure you have a regular supply of
either fish or cod liver oil, as the animal-based omega-3 fats
of DHA and EPA are probably the single most important nutrient
to battling depression. Avoiding sugar and grains will help
normalize insulin and leptin levels, which is also another
powerful tool in addressing depression.
Bright light exposure is crucial to prevent SAD (seasonal
affective disorder), and the use of full-spectrum lights in the
winter is a vital tool in helping solve the depression mystery.
We will be offering some of the best and least expensive
full-spectrum bulbs in the next few weeks for this purpose.
I also encourage you to review the strategies Paul Chek and Dr.
Ben Lerner share with readers every week in my 'eHealthy News
You Can Use' newsletter.
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