BODY & MIND
Mood Medicine: Fighting Depression with Exercise
By Elizabeth Boskey, Ph.D. M.P.H. C.H.E.S.
Study after study has shown that gay and bisexual men are more likely to suffer from depression and anxiety than their heterosexual peers. This, in all likelihood, has nothing to do with their sexual orientation and everything to do with society's response to that orientation. Social stress is a major risk factor for both depression and anxiety and, no matter how much things have improved, being a gay man in much of the world can be very stressful indeed.
One national study of depression in men who have sex with men found that 17.1 percent of their sample showed signs of clinical depression, more than four times higher than the average depression rate in the U.S. Numerous factors influence the likelihood of depression including, unsurprisingly, feelings of community alienation and whether or not a man has experienced multiple episodes of anti-gay violence or harassment in the last five years. Interestingly, a lack of identification as gay, queer, or homosexual also affected the probability that men in the study were depressed. Self-acceptance seems to truly be an important part of having a happy life.
Nature's Antidepressant—Heart-Thumping Exercise
If depression is a natural part of life, then is there a natural way of dealing with it? No one likes to be depressed, but for some people the treatment can be more frightening than the problem. Although antidepressants have been shown to be relatively safe and effective, some people find the concept of putting mood-altering drugs into their body to be worse than the prospect of staying depressed. Still others are willing to try using the drugs, but find the side effects—such as a compromised libido—more unpleasant than their moods. Fortunately, there are options you can try in lieu of or in addition to taking doctor-prescribed antidepressants. Depending on the cause of your depression, the treatment could be as straightforward as getting some regular exercise.
Numerous studies have shown that exercise can be an effective way to deal with depression and anxiety. Although it may not be the first choice for individuals suffering from severe or profoundly debilitating depression, exercise is unlikely to do a depressed person harm, and can potentially do them a world of good. Furthermore, exercise is a great addition to any mental health therapy regimen. It has been shown to improve the effects of other treatments even for individuals with severe disease.
Defeat Your Inner Hermit—Exercise's Social Benefits
Regular exercise doesn't just give you more energy and make you feel better about your body. It also provides an opportunity for positive social interaction—whether at the gym or with a team. Many studies have shown that this type of social interaction can significantly improve one's mood. People who exercise regularly also tend to get positive feedback from their friends and family, which can contribute to making them feel better about themselves and help fight depression. Finally—and this is particularly true for gay men—going to the gym can help a person build stronger ties to the other people in their community, and community support is one of the best antidotes to the anxiety and depression caused by social stress.
It's in the Brain—Exercise's Biological Benefits
Lest you think that the mental benefits caused by exercise are all indirect, it is important to know that exercise also has observable biological effects on the brain. Exercise has been shown to affect the same brain chemicals that are targeted by antidepressants, and it may have other beneficial mental effects as well. Some scientists believe that major depressive disorder is caused by a lack of cell growth in certain areas of the adult brain. In animal studies, exercise has been shown to stimulate the neurons in these areas to copy themselves, and its effects are similar to those of antidepressants and electro-convulsive therapy. In other words, working out doesn't only make your muscles bigger; it may actually increase the size of your brain!
Moderate levels of aerobic exercise seem to be the body's "drug of choice" for dealing with depression. So, when you're feeling down, head to the gym to spend some time on the exercise bikes, or grab a friend and go for a run. Get your body moving fast enough to distract yourself from how you're feeling, and maybe you'll get so involved in the activity that you'll forget why you began.
If depression is a regular part of your life, then exercise should be too. However, it can be hard enough for a happy person to motivate themselves to exercise regularly, so don't hesitate to ask a friend to help keep you on top of your game. Make a standing appointment to go jogging three times a week, or book a regular time on the tennis court. And, of course, if you are frequently or severely depressed, don't just jog down the street—run to your doctor for a full diagnosis.
Sources
One national study of depression in men who have sex with men found that 17.1 percent of their sample showed signs of clinical depression, more than four times higher than the average depression rate in the U.S. Numerous factors influence the likelihood of depression including, unsurprisingly, feelings of community alienation and whether or not a man has experienced multiple episodes of anti-gay violence or harassment in the last five years. Interestingly, a lack of identification as gay, queer, or homosexual also affected the probability that men in the study were depressed. Self-acceptance seems to truly be an important part of having a happy life.
Nature's Antidepressant—Heart-Thumping Exercise
If depression is a natural part of life, then is there a natural way of dealing with it? No one likes to be depressed, but for some people the treatment can be more frightening than the problem. Although antidepressants have been shown to be relatively safe and effective, some people find the concept of putting mood-altering drugs into their body to be worse than the prospect of staying depressed. Still others are willing to try using the drugs, but find the side effects—such as a compromised libido—more unpleasant than their moods. Fortunately, there are options you can try in lieu of or in addition to taking doctor-prescribed antidepressants. Depending on the cause of your depression, the treatment could be as straightforward as getting some regular exercise.
Numerous studies have shown that exercise can be an effective way to deal with depression and anxiety. Although it may not be the first choice for individuals suffering from severe or profoundly debilitating depression, exercise is unlikely to do a depressed person harm, and can potentially do them a world of good. Furthermore, exercise is a great addition to any mental health therapy regimen. It has been shown to improve the effects of other treatments even for individuals with severe disease.
Defeat Your Inner Hermit—Exercise's Social Benefits
Regular exercise doesn't just give you more energy and make you feel better about your body. It also provides an opportunity for positive social interaction—whether at the gym or with a team. Many studies have shown that this type of social interaction can significantly improve one's mood. People who exercise regularly also tend to get positive feedback from their friends and family, which can contribute to making them feel better about themselves and help fight depression. Finally—and this is particularly true for gay men—going to the gym can help a person build stronger ties to the other people in their community, and community support is one of the best antidotes to the anxiety and depression caused by social stress.
It's in the Brain—Exercise's Biological Benefits
Lest you think that the mental benefits caused by exercise are all indirect, it is important to know that exercise also has observable biological effects on the brain. Exercise has been shown to affect the same brain chemicals that are targeted by antidepressants, and it may have other beneficial mental effects as well. Some scientists believe that major depressive disorder is caused by a lack of cell growth in certain areas of the adult brain. In animal studies, exercise has been shown to stimulate the neurons in these areas to copy themselves, and its effects are similar to those of antidepressants and electro-convulsive therapy. In other words, working out doesn't only make your muscles bigger; it may actually increase the size of your brain!
Moderate levels of aerobic exercise seem to be the body's "drug of choice" for dealing with depression. So, when you're feeling down, head to the gym to spend some time on the exercise bikes, or grab a friend and go for a run. Get your body moving fast enough to distract yourself from how you're feeling, and maybe you'll get so involved in the activity that you'll forget why you began.
If depression is a regular part of your life, then exercise should be too. However, it can be hard enough for a happy person to motivate themselves to exercise regularly, so don't hesitate to ask a friend to help keep you on top of your game. Make a standing appointment to go jogging three times a week, or book a regular time on the tennis court. And, of course, if you are frequently or severely depressed, don't just jog down the street—run to your doctor for a full diagnosis.
Sources
- Cochran, S.D. et al (2003) " Prevalence of Mental Disorders, Psychological Distress, and Mental Health Services Use Among Lesbian, Gay, and Bisexual Adults in the United States." Journal of Consulting and Clinical 71(1): 53-61.
- Ernst, C. et al. (2006) "Antidepressant effects of exercise: Evidence for an adult-neurogenesis hypothesis?" Journal of Psychiatry & Neuroscience 31(2): 84–92.
- Landers, D.M. "The Influence of Exercise on Mental Health" (Accessed 1/30/07)
- Lawlor, D.A. & Hopker, S.W. (2001) "The effectiveness of exercise as an intervention in the management of depression: systematic review and meta-regression analysis of randomised controlled trials" British Medical Journal 322: 763-7.
- Mills, T.C, et al (2004) "Distress and Depression in Men Who Have Sex With Men: The Urban Men’s Health Study" American Journal of Psychiatry 161: 278–285.
Forgotten wrote:
Thank you for this article. I really enjoyed it.
Feb 15 9:22 AM
Jimbo3DC wrote:
I'll have to agree with the article. Working out gets me out of the house and I always feel better afterwards, even if it's just weights. After a run, even better. My mood drops in the winter and exercise is essential for me to keep a good perspective.
And like I always say, "Rugby is cheaper than therapy." Any pent-up agression and stress is effectively drained after a two-hour full-tackle practice or a skull-thumping match. Call it an addiction, but I feel sad when it's not rugby season.
Feb 14 2:57 AM
inmidair wrote:
The man's pec tattoo says "true love" except it's backwards... did he have it tattooed on his chest backwards, or did the graphic designer flip the image?
Feb 12 4:38 AM
DrSporty wrote:
Working Out with Emotion…
Soul Strength Productions
October 2007 Tip
Many times I have been ask is it ok to work out when you emotions flying around inside you ?
I say NO. You should only work out when you are centered within yourself. Not when you are as once believed years ago that yes, when you are feeling angry, mad, upset,
Or a range of feelings from being sad to being disappointed. Notice I said being. As in IN BEING with one state. When you are upset or lets say not in sync with what you feel meaning that you have control over these and that the feelings or emotions have control of you.
Allowing yourself to be in a natural state of being in center with who you are instead of what you feel makes all the difference in the world.
When you workout, or in the old times, told to work that out or work those feelings and emotions out. This can be fine if you are in total control at all times. Easier said than done.
Why, because we are humans and we do have feelings and emotions. But when you work out with say being mad at someone or something you increase the chance for risk of injury not only physically when it is hard to pay attention to what you are doing in the gym with the weights and all and or listening to music, WHAT you are really doing is only concentrating on the feelings at state.
Injury can happen and will happen even with the most advanced people. Including myself. From taking a small weight or just carrying something. When your feelings become a distraction from your own center of self, this is on the line of danger. Especially when you are mentally focusing on something that happened or setting yourself for something that may happen. You are not paying attention with and for yourself to what you are doing.
Feelings can work well with us but most of the time we allow these to work against us. Especially from an Emotional Standpoint. But did you as well even consider how this plays an effect on your being in the symbol
Feb 11 6:39 PM