Can you sweat your way out of stress and depression?

Exercise appears to protect the body and mind against the harmful negative effects of stress. In one study, corporate managers who were active experienced fewer health problems from stress than did inactive managers.

In another study, students who experienced a high degree of life stress but were in good aerobic shape did not show higher levels of physical illness.

Under normal situations, high life stress events (such as the death of a loved one) would cause higher physical illness. Exercise helped to reduce this effect.

Exercise appears to help reduce depression although the evidence is mixed as a result of poor study controls. In a study of more than 1,900 adults between the ages of 50 and 94, it was shown that physical activity was protective for depression. Many studies have demonstrated that people who are physically active have less depression than those who do not exercise.

For example, in a study of more than 1,500 people, the odds of being depressed were more than three times higher for sedentary people versus physically active people.

Although no one really knows exactly why exercise is beneficial, it appears that it can affect both psychological and physiological parameters. It is thought that physical fitness allows the body to negate stress hormone responses due to greater homeostasis of the neuroendocrine response system.

Regular exercise and physical fitness can keep the neuroendocrine responses to stress low and prevent them from significantly increasing when a person is exposed to stress. A meta-analysis of 34 studies that used either physical or psychosocial stress showed that aerobically fit subjects have a lower level of stress reactivity. People who have a lower fitness level have greater stress responses to physical challenges and, thus, a greater risk of stress-related coronary heart disease.

Exercise also appears to normalize brain neurotransmitters, such as endorphins and levels of serotonin, dopamine and norepinephrine resulting in less depression. During vigorous exercise, or exercise of more than an hour in duration, the pituitary gland will increase its production of beta-endorphin, which leads to morphine-like effects.

Exercise can also increase oxygen to the brain, positively affecting brain wave activity and causing an elevated mood state. Animal studies have demonstrated that permanent structural changes in the brain, such as extra blood vessels and nerve endings, result from regular exercise.

From a psychological viewpoint, as a person exercises they receive positive feedback from others that can result in an improved sense of self-worth.

Both aerobic and anaerobic exercises have been related to improved self-esteem or self-concept. The person who exercises also develops a sense of self-confidence. When people exercise they become distracted and can often forget about their daily stress and a sense of open mind can be created.

In addition, for the majority of people who exercise, there is also social interaction that occurs with others. This can create a feeling of friendship, fun and self-worth. The end result is less depression and a feeling of euphoria.

It appears that both aerobic and anaerobic (weight training) exercise can have a positive effect on depression. A study of 32 elderly people demonstrated that depression decreased in people who exercised three days a week with weight lifting. Research scales of data demonstrated that the quality of life (body pain scales, vitality scales, and social scales) was significantly improved by exercise.

In addition to weight training, aerobic training may also be helpful in reducing depression. In a study of five men and seven women (average age of 49) with moderate to severe depression, walking on a treadmill for 30 minutes per day for 10 days decreased depression scores as well as the intensity of their symptoms.

This study demonstrated a positive effect of exercise on depression in a very short time. In another study, running was found to be at least as effective as psychotherapy in reducing depression.

Meditation is an effective way to reduce stress and the risk factors of cardiovascular disease. Meditation centers on quieting the mind while concentrating either on one's own breath or a mantra sound.

A mantra is a calming phrase that is repeated by the practitioner. This can cause the breathing rate and heart rhythm to slow. During meditation one breathes from the diaphragm instead of the upper chest. The breath is regular and slow. Most people use their upper chest when breathing, which results in shorter breaths and less efficient oxygen utilization.

Typically, meditation is done 20 to 30 minutes twice a day. When performed on a regular basis, it can decrease heart rate and breathing rate, improve concentration and relax muscles.

A review of studies showed that meditation lowered anxiety more than twice as much as any other relaxation technique. In another study, people who meditated had lower markers of free radical damage. In yet another study, people who practiced mediation were compared to a group that received health education treatment in regard to stress.

The meditation group had a decrease in the thickness of the carotid artery vessel walls compared to the patient education group, which showed an increase in thickness. Increased thickness is a sign of a cardiovascular system in trouble.

In a study of 90 cancer patients (average age of 51), those who practiced weekly meditation for 1.5 hours per week during a seven-week period, in addition to home practice, had a decline in total mood disturbance of 65 percent and a 31 percent reduction in symptoms of stress.

Compared to a control group, they also had more energy; lower depression, anxiety, anger and confusion; fewer cardiopulmonary and gastrointestinal symptoms; and less emotional irritability and depression. All of these benefits that occur from meditation can help increase the odds of beating cancer and living a longer, healthier life.

Dr. Charles Suber is a local chiropractor. He may be reached at 433-7611 or Drsuber.com. This article offers general dietary guidelines and is not meant to diagnose, treat or cure any disease. Please consult with your doctor before making any changes in your diet.

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