Obesity and a sedentary lifestyle are harmful to health. On the other hand, brisk walking, jogging, and especially exercise in all their forms are good for health. This is useful even for people with certain medical conditions, including depression.
In this article, I will explain everything you need to know about the relationship between continued physical activity and depression and emotions.
What is depression?
Depression is a mood disorder that can be temporary or permanent. Depression is a complex disease that manifests various elements, such as causes, symptoms, types of depression, and consequences.
Its origin is influenced by factors such as genetic, biological, and psychosocial factors.
What can cause depression in the psychosocial factor is tragic experiences. Tragedies such as accidents, mourning for the loss of loved ones, bad news, emotional frustration, negative feelings, labor or economic problems are mostly highlighted.
In the psychosocial aspect, the growth of depression is also influenced by environmental factors. For example, people suffering from certain diseases, stress, sleep disorders, poor nutrition, sedentary behavior, smoking, obesity, vitamin D deficiency, etc.
Symptoms of depression
The symptoms are varied, such as feelings of constant sadness, unhappiness, frustration, irritability, anxiety, indifference, guilt, inability to enjoy everyday events, and encourages isolation. In addition to those mentioned, depression also manifests itself in a number of other symptoms.
In the workplace, depression can reduce productivity, interest in work, and relationships with other people.
Effects of depression
The effects of depression can be personal, work-related, and social.
Personal consequences, such as lack of concern for the personal aspect, mild crying, ongoing sadness, sleep disturbance, pessimism, and even suicidal thoughts.
As for the consequences for work, exhaustion, decreased attention, decreased productivity and productivity leading to disability.
Social consequences – lack of self-interest and interest in the environment, isolation, deterioration of personal relationships with friends, family and colleagues.
Benefits of exercise
Through exercise we put our joints, muscles and our cardiorespiratory system to work, which is very good for improving the function of our lungs and heart. And this has also been demonstrated in studies conducted on the positive effects between fitness and healthy eating in disease.
Also, the practice of continuous training involves the expenditure of calories in the fight against excess weight, which makes us better and healthier. As well as prevention of other diseases.
Physical education regularly fights diabetes, hypertension, back pain, lower back pain, osteoarthritis, including depression, among others. As well as the deterioration of the musculature.
Did you know that when we exercise, we release substances like endorphins that significantly reduce stress and anxiety? Indeed, this and at the same time helps to fight depression and other pathologies. Read on, I’ll explain.
How to fight and prevent depression with physical fitness?
Various studies show that exercise can help prevent and combat depression, even if it is genetic.
Doing daily sports training for 30 minutes or 60 minutes 5-6 times a week helps to reduce the likelihood of developing this disease. Also in people with a high genetic risk of developing this disease.
Depression and obesity are associated with a sedentary lifestyle. Active people are healthy physically and emotionally, and physical activity has a positive effect on mental health. Since it reduces anxiety, stress and depressive symptoms, it improves mood and overall well-being. And that’s because through exercise, neurotransmitters are produced, we release chemicals like endorphins.
Exercise for people with mental health problems is an ideal complement to their treatment and other treatments.
Symptoms after exercise have been shown to reduce bouts of anger and mania. Thus, physical fitness ensures good physical, emotional and mental health. At the same time, it helps to prevent and improve the symptoms of various diseases
Training and Discipline
Routine physical activity in the gym or outdoors involves discipline that psychologically helps you adopt a positive attitude rather than thinking about subjects of concern. They also help break tedious, boring and demotivating daily routines by giving you the opportunity to meet new people.
Coaching builds discipline, encourages you to learn good habits, and builds self-confidence. Reduces anxiety and stress and therefore the will not to leave the workout. Since you feel better, you rest better, you look better due to weight loss, you are in good shape and in a good mood.
Our habits have been shown to increasingly affect our health, one way or another.
If our habits are unhealthy because you don’t follow a healthy diet or exercise, you run the risk of suffering from any disease.
On the contrary, if you maintain good habits such as a balanced and nutritious diet, that is, with all the nutrients our body needs. This is accompanied by regular exercise to help prevent and fight disease, including depression.
What’s next, you and many will be interested, this is a scientific explanation for all viewers about the chemical reactions of the brain.
How do chemical reactions in our brain affect our mood and behavior?
Chemical reactions that affect mood, perceptions of happiness, emotions, behavior, motivations, impulses, etc., occur daily in the brain. It has to do with neurotransmitters.
When you often notice symptoms of depression or feel the urge to eat something sweet, go shopping, disturb your sleep. This is due to the result of chemical reactions that take place in the brain. These reactions in the pate are also stimulated by external situations and everyday experiences.
What are neurotransmitters and what are their functions?
These are chemicals that carry out the function of transferring information between neurons, glands, or muscle cells through synapses, sending electrical and chemical information. Each neurotransmitter has a specific function in the brain due to the different chemistry of each.
What is a synapse? Simply put, what is a synapse is a means of communication and connection of neurons and cells that form chains in the central nervous system.
Some neurotransmitters usually act like hormones, they are called neurohormones.
There are millions of neurons in our nervous system, whose cells form nerve tissue that allows information to be transmitted throughout the body.
Therefore, it is important that the chemical levels of neurotransmitters in the brain are balanced.
Neurotransmitters influence the human behavior and emotions of the graduate, such as nostalgia, joy, sadness, even the feeling of being in love. Hence, they are capable of producing and grading emotions in one sense or another.
Some of the most important types are:
Neurotransmitters – cells
In this section, I’ll explain how training fights depression and what happens to hormones and neurotransmitters when you exercise.
Increasing the number of neurotransmitters with sports
When you’re done exercising, feel a sense of well-being and euphoria. This sensation is associated with an increase in the development of neurotransmitters during exercise, depending on the intensity and type of exercise, so the effect is positive.
Also, regular exercise is one of the best ways to distract our minds from worries and stress and anxiety. These are stress and anxiety, two persistent problems that we face in our society today.
Exercising for an hour at least three times a week at moderate to high intensity releases substances such as endorphins that significantly reduce stress and anxiety levels. At the same time, it helps fight depression and pain.
How are hormones activated during sports training?
Hormones are needed to perform various body movements. These are chemicals secreted by glands in our body that are responsible for doing it.
When we exercise, various hormones are activated that serve to enhance performance and recovery. They are also responsible for making us feel better, as they optimally stimulate physical and mental adaptation.
Among the various hormones are “anabolic and catabolic”, and there must be a balance between the two. Anabolic’s mission is to create, store, stimulate the growth of new cells, and Catabolic’s mission is to recycle and destroy. The balance and combination between the two leads to the achievement of results.
Don’t hesitate, keep reading, because next I’m going to explain to you which neurotransmitters and which hormones are activated when you exercise, and how they will help you improve.
What hormones and neurotransmitters do you activate during physical activity?
Our brains and bodies release endless amounts of chemicals every day that affect your behavior and mood. When you exercise, hormones and neurotransmitters are activated and production is increased.
Here are the main ones:
Among anabolic hormones, there is growth hormone, which is associated with growth. It works during the day, but while you sleep in the deepest part of the dream, they reach their highest level. It is during sleep and rest that the muscle growth function occurs. This hormone is also called GH and is secreted by the pituitary gland.
- Exercise releases more growth hormone, which will help you complete your workout and increase muscle, collagen and bone volume. This hormone plays an important role in fat metabolism, which varies depending on the intensity, duration of exercise, and physical strength.
Insulin is an anabolic hormone secreted by the pancreas. And it is through insulin that the nutrients we eat, such as proteins, fats, and carbohydrates, enter the cells to be used. This hormone is also responsible for lowering blood glucose levels.
- When you exercise, you stop acting to use glucose, not store it.
Thyroid hormones are the main regulators of metabolism to maintain optimal activity of skeletal muscle, cardiovascular system, etc.
Female and male sex hormones are similar, but differ in function. Men and women have hormones of the opposite sex.
- These hormones are also activated by exercise, especially for men.
Anabolic hormone Testosteron Cypionate is secreted by the testes, and to a lesser extent in the ovaries.
- Testosterone is responsible for muscle growth.
Estrogen is a female hormone produced especially in the ovaries. It helps to strengthen bone mass and the development of mammary glands, endometrium, regulation of the menstrual cycle.
- This hormone, which is critical in bone mass, is activated with the development of sports.
Among the catabolic hormones, cortisol is released. The adrenal glands secrete this hormone, which increases blood pressure and blood sugar levels. Cortisol is also involved in fighting anxiety and stress, so it is important for our body.
- This hormone gives us energy to keep our body working properly during exercise.
This catabolic hormone is produced by the alpha cells of the pancreas. And it activates the metabolism of glycogen stored in the liver, raising blood sugar levels. Running as fuel during exercise.
- Exercise releases more of this hormone, which optimizes blood flow and energy for exercise
This hormone is catabolic and is produced by the adrenal medulla. He is hidden by a stressful situation in the face of fear, danger and intense emotions. Adrenaline stimulates the cardiovascular system, intensifies the contraction of the heart, accelerates its beating and opens the bronchioles of the respiratory system. Increases blood pressure and stimulates muscle function.
- Adrenaline production multiplies by seven when doing high-intensity workouts such as lifting weights or running short distances.
Tryptophan in human nutrition is an essential and irreplaceable amino acid for the production of serotonin. It is found in the central nervous system and in the digestive tract. Serotonin is a neurotransmitter that regulates emotions, pleasure, mood, appetite, and sleep. Tryptophan deficiency can lead to episodes of insomnia, stress, anxiety, depression, difficulty controlling anger, and suicidal thoughts
- When you do a light to moderate workout, tryptophan doubles, which causes an increase in serotonin production. After exercising and increasing serotonin production, you feel calm, regulate food intake, sleep better, and fight depression.
It is a neurotransmitter with many functions, it was first identified and is one of the major nervous systems. It mainly affects memory circuits, memory formation and reward.
When acetylcholine is increased, it causes a decrease in heart rate and an increase in saliva production.
It also enhances stimulation actions and visceral and intestinal function. Get involved in organizing Rem’s dream.
It interferes with learning, attention and awareness, and pain perception.
- Another of its functions in the body is the deliberate movement of muscles, as it causes the necessary muscle contractions.
It is a neurotransmitter found in various parts of the nervous system. It is also a neurohormone secreted by the hypothalamus. Dopamine interferes with determining brain functions such as locomotor activity, reward, behavior, motivation, mood regulation, learning, attention, sleep, emotion.
- With light to moderate sports training, serotonin levels and dopamine levels increase in the same way. The increase in dopamine will improve the quality of sleep after exercise.
- At high intensity exercise, such as weight lifting, adrenaline lowers dopamine levels, which can affect sleep quality. Also after exercise, since dopamine levels are higher, it links exercise and pleasure. This is why you are tempted to continue exercising and eating healthy foods and avoiding tobacco.
It is an inhibitory type of Eurotransmitter that carries out inhibition in excitatory neurotransmitters that cause anxiety. It suppresses neuronal activity and plays a fundamental role in behavior and control in the face of fear, anxiety and stress regulation.
Low levels of this neurotransmitter in the brain are associated with sleep disturbances, anxiety, depression, and schizophrenia. This chemical is also prescribed as a medicine for the treatment of diseases such as epilepsy.
- Exercise has consistently shown research that has increased the level of Gaba neurons in the brain. It helps regulate anxiety and stress.
Norepinephrine / Norepinephrine
Norepinephrine (derived from Greek), formerly called norepinephrine (derived from Latin), acts as a neurotransmitter and as a hormone. Norepinephrine is released by sympathetic neurons, increasing its level in the sympathetic nervous system increases the strength of the heart. In addition to continuing to increase the strength of contraction of the heart muscle to increase the heart’s blood production.
It is also secreted by the adrenal glands in response to low blood pressure and stress. It can be used as a treatment for attention deficit disorders, concentration disorders, hypotension and depression.
Norepinephrine’s functions include the ability to monitor and respond to threats or threats to respond in flight or in defense.
Neropinephrine is also similar to adrenaline in that it stimulates its production in the body. Therefore, its action narrows blood vessels, increases blood glucose levels, as well as blood pressure and muscle function.
- Exercise increases our adrenaline supply, while stress forces us to waste it.
Endorphin acts as a neurotransmitter produced by the pituitary gland and hypothalamus during arousal, pain, infatuation, etc. Endorphin is known as a hormone of happiness, it produces the effect of joy, euphoria, pleasure and a sense of well-being.
Endorphin is also a natural pain relief substance, a natural pain reliever.
Hormonal imbalances can cause endorphin deficiencies that affect mood.
Certain foods release endorphins, such as those containing zinc: red and white meats, eggs, nuts, whole grains and dairy products.
Rich in vitamin B: legumes, brewer’s yeast, citrus fruits and dark vegetables.
Fruits and vegetables: spinach, asparagus, cherries, pineapple, banana and paprika.
- When exercising for one hour at least three times a week at medium to high intensity, endorphins are released. Therefore, after exercise, you experience joy and happiness, reducing stress, depression, anxiety and pain. Wanting to repeat the exercise again.
It is an antidiuretic hormone produced by the hypothalamus that is stored and secreted by the pituitary gland. It controls the reabsorption of water molecules, promotes water retention from the kidneys, and regulates the sensation of urine and dehydration. This hormone also acts as a neurotransmitter.
Keep reading, which will be interesting, when you finish reading you will want to live a healthy lifestyle because it will make you feel happier.
What factors regulate neurotransmitters?
Neurotransmitters regulate a number of fundamental and vital factors in our lives, such as:
- Stress and Anxiety
- Sleep quality
- Generate Ideas
What neurotransmitters affect you?
As I explained to you in this article, neurotransmitters affect people’s behavior and emotions, for example:
In the mood
- A sense of well-being
- Sleep disturbance
Reasons that cause a lack of neurotransmitters
There are several reasons that can be responsible for the lack of neurotransmitters or the difficulty in making it easier to make them correctly, and they are.
- Drugs, whether recreational or prescribed,
- Poor diet
- Poor nutrition of essential nutrients
Now you know the importance of exercise, because hormones are activated that make you feel happy at the same time as you become healthy and healthy.
In this article, I have tried to explain broadly and clearly the direct link and the importance of continuing physical activity as it generates and increases neurotransmitters and hormones. And that they are responsible for regulating the well-being and emotions we experience.
The hormonal process is activated by sports, and the body also gives us energy and forces us to waste stored fat.
A healthy diet with a balanced diet and all the essential nutrients and exercise will make you healthier. It helps you fight and prevent various diseases, including depression.
In addition, if you decide to go to the gym, it can be useful for depression, as it gives you the opportunity to socialize and meet new people.
The discipline of sports training will help you improve your discipline and willpower. You will lean towards healthy habits, giving up bad habits such as tobacco, drugs, excessive alcohol consumption and a sedentary lifestyle.
So, I hope that after reading this article, you will decide to exercise and eat well to avoid depression and stress.