If you suspect you have a bona fide clinical depressive disorder, seek the help of a qualified mental health practitioner, as this information is a review of scientific literature and not a substitute for proper diagnosis and treatment.
Incorporate exercise into your routine, as scientific evidence strongly suggests it can help prevent and treat depression by mitigating symptoms, facilitating recovery, and preventing relapse.
Engage in aerobic exercise of moderate to vigorous intensities, as a meta-analysis found this type of exercise particularly strong in improving depression symptoms.
Aim for moderate to intense physical exercise for at least 40 minutes to maximize the production of brain-derived neurotrophic factor (BDNF), which promotes neuron growth and neuroplasticity.
During moderate intensity running or cycling, aim to reach 70-80% of your maximum heart rate to significantly increase endocannabinoid levels, which may contribute to feelings of well-being and reduced anxiety.
Incorporate resistance or strength training into your exercise regimen, as a meta-analysis showed it is associated with a 45% reduction in depressive symptoms.
Choose an exercise type that you personally enjoy and that ‘fires you up’ to ensure sustainable engagement and long-term benefits for mental health.
Engage in endurance exercise to increase kynurenine aminotransferase activity in muscle tissue, which prevents the formation of neurotoxic quinolinic acid and instead forms neuroprotective kynurenic acid.
Exercise to increase the availability of tryptophan for transport into the brain, where it forms serotonin, a neurotransmitter important for mood and cognition.
Engage in exercise to stimulate the production of myokines, which in turn prompt brain microglia to produce neurotrophic factors involved in the production of new brain cells (neurogenesis).
Perform long endurance runs to increase beta endorphin activity in the brain, contributing to ‘feel-good’ sensations.
Consider engaging in 60-minute cycling sessions for ‘full mental recalibration’ and mood benefits, based on personal experience.
Visit foundmyfitness.com, click ’topics,’ and select ‘depression’ to access a comprehensive article on depression etiology and emerging treatments.
Go to foundmyfitness.com/episodes to find helpful figures, definitions, and references that accompany this podcast discussion.
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