Feeling under the weather since the COVID-19 outbreak? Looking for a natural way to boost your mood and combat depressive symptoms? Taking an anti-depressant but feel like you need something more? Wow, this sounds like an infomercial for exercise. Well, it’s not but exercise is a natural anti-depressant. Not only does it make you feel good about yourself, but it’s also doing something good for you. Science shows that it helps to change the chemistry of the brain, not only improving mood but also helping your brain to process anti-depressant medications more effectively.

In 2000, researchers from Duke University were featured in the New York Times for their study that showed that exercise was better than sertraline (Zoloft) at treating depression. In fact, many countries outside of the US prescribe exercise as the first line of defense against depression. According to Dr. Ratey, in his book Spark, he states that he believes that “depression is an erosion of connection- in your life as well as between your brain cells. Exercise reestablishes those connections.”

Basically, Dr. Ratey is stating that exercise helps target the activity of three neurotransmitters know to affect the brain and targeted by most antidepressant medications: norepinephrine, dopamine, and serotonin. The brain also has opiate receptors inside the brain, meaning the brain has a built-in way to kill the pain with molecules known as endorphins. Endorphins are molecules that work like morphine that help dull pain and produce euphoria. To quote Elle Woods in Legally Blonde, “Exercise gives you endorphins, Endorphins make you happy.” I’m not sure whether or not to be ashamed of using this reference or if it makes me more relatable but oh well, I love that movie! Side Note: Read this article about how this line saved the life of a man suffering from severe depression.

So what are these crazy-sounding hormones you speak of Colleen? I can’t pronounce that first one! Well, norepinephrine is the hormone that wakes up the brain, kind of like your morning cup of joe, but for the brain. It gets the body moving and alert, ready for action. It’s also sometimes referred to as noradrenaline. Dopamine is the hormone that improves mood, feelings of wellness, and the ability to pay attention. Dopamine improves motivation and attention, it plays a major role in the reward/gratification connection. Finally, there is Serotonin, the hormone that is important for improved mood, impulse control, and self-esteem. This is the hormone that many antidepressants (SSRI= Selective Serotonin Reuptake Inhibitor) target such as Zoloft and Prozac. Fun fact: Approximately 90% of the body’s serotonin is located in the gastrointestinal tract (GI) which is why I often include a balanced diet as part of an individual’s treatment plan. But that’s a topic for another day/blog.

Ok, ok, enough of all this brainy shit. What does this mean for me? Well, this means that you need to work on adding physical activity to your daily regimen. Find something that works for you, even going for a walk is a step in the right direction (see what I did there, haha). Play with your kids, go for a bike ride, join the local co-ed softball team, bust out your Wii and play just dance, the options are endless. It doesn’t have to involve a gym membership. Don’t think of exercise as a punishment for eating a donut for breakfast or because you chose to have ice cream for dinner instead of a salad, exercise is a celebration of what you and your body are capable of.

There are varying recommendations as far as exercise and the brain. Per the Duke Study mentioned above, the recommendation is 70-80% of your aerobic capacity, for 30 minutes 3 times a week. Another study suggested a “dose” of 3-8 calories per body pound over 3-5 workout “episodes” a week. The public health recommendation is 150 minutes a week or 30 minutes of activity a day. I don’t care what you do, just start moving. It will not only produce all these hormones and molecules, but it will boost your self-esteem because you will revel in the fact that you are choosing to do something good for yourself. And remember: Happy People Don’t Kill Their Husbands, at least that’s what Elle Woods argued in her defense for Brooke Windham.

If you’d like to read more about the various benefits of exercise check out this blog post 60+ Benefits of Exercise from Lucie Bennett at Fitnazz.com

If you have any questions, have something to add, or want to chat please feel free to do so by emailing me at Colleen@ScatteredPotential.com, subscribe to my blog, or my newsletter by filling out the form below. Follow me on Facebook, Twitter, and Instagram