The Secret Cause and Natural Solution to Stress, Depression, & Anxiety

An excellent reason for exercising (besides physical fitness) is to reduce stress. In today's world it does not take long to multiply little daily stressors into larger insurmountable ones. A regular exercise routine will help lessen the stress you carry and help you coast through your day with a cushion of ease. The secret to decreasing your stress is to pick an activity that you enjoy. Almost any form of exercise or movement can increase your fitness level while decreasing your stress level.

Stress is not just a mental or emotional issue. It can become a physical issue too. If you are chronically tense, you are setting yourself up for long-term conditions such as depression, heart disease, Type 2 diabetes and high blood pressure. In addition, everyday nagging issues are more prevalent; these include back pain, insomnia, indigestion, anxiety and even anger.

Research shows that any aerobic activity will reduce your stress. Consider taking a spin class or get on a recumbent bicycle, go for a brisk walk, or run, or take a dip in the pool and pool walk or swim some laps. Take a line dancing or Zumba class and make it a fun workout. Whatever you find, discover what is fun and playful for you to do; this will make you want to continue doing it and even master it! Even gardening or dancing will help reduce anxiety and depression.

Just getting up and moving around is a powerful way to reduce stress. Our muscles get moving, encouraging blood flow and helps us feel more comfortable with ourselves. Exercise also gets us breathing deeper, which triggers the body's relaxation response. In addition, it is hard to ignore the positive feelings you have when you are exerting yourself; a natural way to boost your confidence!

Now let's take a look into the science....

Exercise and the Prevention of Depression: Results of the HUNT Cohort Study Samuel B Harvey 1, Simon Øverland 1, Stephani L Hatch 1, Simon Wessely 1, Arnstein Mykletun 1, Matthew Hotopf 1

Objective: The purpose of the present study was to address 1) whether exercise provides protection against new-onset depression and anxiety and 2) if so, the intensity and amount of exercise required to gain protection and, lastly, 3) the mechanisms that underlie any association.

Method: A "healthy" cohort of 33,908 adults, selected on the basis of having no symptoms of common mental disorder or limiting physical health conditions, was prospectively followed for 11 years. Validated measures of exercise, depression, anxiety, and a range of potential confounding and mediating factors were collected.

Results: Undertaking regular leisure-time exercise was associated with reduced incidence of future depression but not anxiety. The majority of this protective effect occurred at low levels of exercise and was observed regardless of intensity. After adjustment for confounders, the population attributable fraction suggests that, assuming the relationship is causal, 12% of future cases of depression could have been prevented if all participants had engaged in at least 1 hour of physical activity each week. The social and physical health benefits of exercise explained a small proportion of the protective effect. Previously proposed biological mechanisms, such as alterations in parasympathetic vagal tone, did not appear to have a role in explaining the protection against depression.

Conclusions: Regular leisure-time exercise of any intensity provides protection against future depression but not anxiety. Relatively modest changes in population levels of exercise may have important public mental health benefits and prevent a substantial number of new cases of depression.

Further studies have shown....

Anxiety is not always related to an underlying condition. It may be caused by:

Common Causes

• Stress that can result from work, school, personal relationship

• Emotional trauma

• Financial concerns

• Stress caused by a chronic or serious medical condition

• A major event or performance

• Side effect of certain medications

• Alcohol consumption, drugs such as cocaine

• Lack of oxygen

Can you treat anxiety with exercise?

Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.

Now here are those natural solutions & remedies....

Dancing has many physical, mental and even emotional benefits. It is a great workout that improves grace and agility as it raises your heart rate. And researchers have found that people who dance twice a week have less risk of developing dementia, perhaps because learning new steps challenges your brain too. Dancing also creates a sense of community and connection to other people, which lowers stress levels and boosts happiness.

Walking

is easy to do. Walking frequently can reduce the incidence of many of the stress-related conditions, including cardiovascular disease, high blood pressure and cholesterol, and type 2 diabetes. People with regular walking regimens also report stress reduction and a self-confidence in taking an active role in their well-being. Walking releases tension from your major muscle groups, deepens your breathing and calms the nervous system. If you are just getting started on walking for exercise, aim for two 10-minute walks a week. After two or three weeks, gradually increase the frequency and duration of your walks. Five or six 30-minute walks a week are usually recommended to maintain health and stress management.

Doing a weight-machine or free-weight workout

in the gym will also provide stress-busting benefits. Breathing hard, exerting the muscles, and aiming for three sets of 10 –12 repetitions will go a long way to changing your attitude. I cannot tell you how many times I came into the gym for a workout in a less than stellar mood and came out of the gym at the end of my workout with a smile on my face and a can-do-anything attitude.

For the sake of your mind and body, make sure you include a regular workout routine every week. The benefits are numerous and will contribute to your quality of life and longevity. More action, less stress!

• Should Psychiatrists Write the Exercise Prescription for Depression?Simon G.Am J Psychiatry. 2018 Jan 1;175(1):2-3. doi: 10.1176/appi.ajp.2017.17090990.PMID: 29301422 No abstract available.

• Motivation Monday: Exercises to relieve stress and anxiety | Saints Live Well (neworleanssaints.com)

• Exercise and the Prevention of Depression: Results of the HUNT Cohort Study - PubMed (nih.gov)