Running or yoga can help beat depression, research shows – even if exercise is the last thing you feel like
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At least one in ten people have depression at some point in their lives, with some estimates closer to one in four. It’s one of the worst things for someone’s wellbeing – worse than debt, divorce or diabetes.
One in seven Australians take antidepressants. Psychologists are in high demand. Still, only half of people with depression in high-income countries get treatment.
Our new research shows that exercise should be considered alongside therapy and antidepressants. It can be just as impactful in treating depression as therapy, but it matters what type of exercise you do and how you do it.
Walk, run, lift, or dance away depression
We found 218 randomised trials on exercise for depression, with 14,170 participants. We analysed them using a method called a network meta-analysis. This allowed us to see how different types of exercise compared, instead of lumping all types together.
We found walking, running, strength training, yoga and mixed aerobic exercise were about as effective as cognitive behaviour therapy – one of the gold-standard treatments for depression. The effects of dancing were also powerful. However, this came from analysing just five studies, mostly involving young women. Other exercise types had more evidence to back them.
Walking, running, strength training, yoga and mixed aerobic exercise seemed more effective than antidepressant medication alone, and were about as effective as exercise alongside antidepressants.
But of these exercises, people were most likely to stick with strength training and yoga.
Antidepressants certainly help some people. And of course, anyone getting treatment for depression should talk to their doctor before changing what they are doing.
Still, our evidence shows that if you have depression, you should get a psychologist and an exercise plan, whether or not you’re taking antidepressants.
Join a program and go hard (with support)
Before we analysed the data, we thought people with depression might need to “ease into it” with generic advice, such as “some physical activity is better than doing none.”
But we found it was far better to have a clear program that aimed to push you, at least a little. Programs with clear structure worked better, compared with those that gave people lots of freedom. Exercising by yourself might also make it hard to set the bar at the right level, given low self-esteem is a symptom of depression.
We also found it didn’t matter how much people exercised, in terms of sessions or minutes a week. It also didn’t really matter how long the exercise program lasted. What mattered was the intensity of the exercise: the higher the intensity, the better the results.
Yes, it’s hard to keep motivated
We should exercise caution in interpreting the findings. Unlike drug trials, participants in exercise trials know which “treatment” they’ve been randomised to receive, so this may skew the results.
Many people with depression have physical, psychological or social barriers to participating in formal exercise programs. And getting support to exercise isn’t free.
We also still don’t know the best way to stay motivated to exercise, which can be even harder if you have depression.
Our study tried to find out whether things like setting exercise goals helped, but we couldn’t get a clear result.
Other reviews found it’s important to have a clear action plan (for example, putting exercise in your calendar) and to track your progress (for example, using an app or smartwatch). But predicting which of these interventions work is notoriously difficult.
A 2021 mega-study of more than 60,000 gym-goers found experts struggled to predict which strategies might get people into the gym more often. Even making workouts fun didn’t seem to motivate people. However, listening to audiobooks while exercising helped a lot, which no experts predicted.
Still, we can be confident that people benefit from personalised support and accountability. The support helps overcome the hurdles they’re sure to hit. The accountability keeps people going even when their brains are telling them to avoid it.
So, when starting out, it seems wise to avoid going it alone. Instead:
- join a fitness group or yoga studio
get a trainer or an exercise physiologist
- ask a friend or family member to go for a walk with you.
Taking a few steps towards getting that support makes it more likely you’ll keep exercising.
Let’s make this official
Some countries see exercise as a backup plan for treating depression. For example, the American Psychological Association only conditionally recommends exercise as a “complementary and alternative treatment” when “psychotherapy or pharmacotherapy is either ineffective or unacceptable”.
Based on our research, this recommendation is withholding a potent treatment from many people who need it.
In contrast, The Royal Australian and New Zealand College of Psychiatrists recommends vigorous aerobic activity at least two to three times a week for all people with depression.
Given how common depression is, and the number failing to receive care, other countries should follow suit and recommend exercise alongside front-line treatments for depression.
I would like to acknowledge my colleagues Taren Sanders, Chris Lonsdale and the rest of the coauthors of the paper on which this article is based.
If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.
Michael Noetel, Senior Lecturer in Psychology, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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When You “Should” Be In Better Shape
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It’s easy to think that we “should” be many things that we aren’t. However, it can be counterproductive to implementing real change:
The problem with “should”
The word “should” often sabotages changes in mindset and habit formation. Saying things like “I should be further along” typically leads to frustration, feelings of failure, and ultimately a lack of motivation to take action. Yes, in the first instance, “I should…” can be a motivator, but when your goals are not achieved by the second session, and the “I should…” is still there, the subconscious says “well, clearly this is not working”. Even though the conscious mind can easily see the fallacy in that dysfunctional line of thinking, the subconscious is easily swayed by such things, and in turn easily sways our actual behaviors.
Also, even before that, if goals feel impossible, people often do nothing instead of making small, manageable changes.
So, what should we do instead?
Step 1: assess your current lifestyle and priorities. Your current results are a reflection of past habits and actions, including dieting practices, inconsistent workouts, and lack of planning. Instead of searching for a “perfect plan,” first acknowledge your current lifestyle and priorities. Then, identify which habits are beneficial, which ones hold you back, and what common excuses you make. By understanding where you are now, you can create a sustainable plan that fits your life rather than fighting against it.
Step 2: define your future lifestyle. It’s not enough to just set goals—you need to define what the lifestyle associated with those goals looks like. Recognize that real change requires adjustments in habits and routines. Don’t stress over whether these changes feel overwhelming; simply identify what might be necessary. Writing things down (and then consulting them often, not just putting them away never to be seen again) makes them more tangible and helps create a roadmap for progress.
Step 3: make one small change today. Rather than making vague or overwhelming changes, start with one small, realistic step that aligns with your goals. Building momentum through cumulatively beneficial small actions leads to longer-lasting motivation. Also, instead of focusing on what you need to cut out, look for positive habits to add, as this makes change easier. Track your progress visibly—like using a checklist—and commit to revisiting and adding new changes weekly.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How To Plan For The Unplannable And Always Follow Through
Take care!
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Algorithms to Live By – by Brian Christian and Tom Griffiths
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As humans, we subconsciously use heuristics a lot to make many complex decisions based on “fuzzy logic”. For example:
Do we buy the cheap shoes that may last us a season, or the much more expensive ones that will last us for years? We’ll—without necessarily giving it much conscious thought—quickly weigh up:
- How much do we like each prospective pair of shoes?
- What else might we need to spend money on now/soon?
- How much money do we have right now?
- How much money do we expect to have in the future?
- Considering our lifestyle, how important is it to have good quality shoes?
How well we perform this rapid calculation may vary wildly, depending on many factors ranging from the quality of the advertising to how long ago we last ate.
And if we make the wrong decision, later we may have buyer’s (or non-buyer’s!) remorse. So, how can we do better?
Authors Brain Christian and Tom Griffiths have a manual for us!
This book covers many “kinds” of decision we often have to make in life, and how to optimize those decisions with the power of mathematics and computer science.
The problems (and solutions) run the gamut of…
- Optimal stopping (when to say “alright, that’s good enough”)
- Overcoming cognitive biases
- Scheduling quandaries
- Bayes’ Theorem
- Game Theory
- And when it’s more efficient to just leave things to chance!
…and many more (12 main areas of decision-making are covered).
For all it draws heavily from mathematics and computer science, the writing style is very easy-reading. It’s a “curl up in the armchair and read for pleasure” book, no matter how weighty and practical its content.
Bottom line: if you improve your ability to make the right decisions even marginally, this book will have been worth your while in the long run!
Order your copy of “Algorithms To Live By” from Amazon today!
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Swordfish vs Tuna – Which is Healthier?
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Our Verdict
When comparing swordfish to tuna, we picked the tuna.
Why?
Today in “that which is more expensive is not necessarily the healthier”…
Considering the macros first, swordfish has more than 8x more total fat, about 9x more saturated fat, and yes, more cholesterol. On the other hand, tuna has more protein. An easy win for tuna.
In terms of vitamins, swordfish has more of vitamins A, B5, D, and E, while tuna has more of vitamins B1, B2, B3, B6, and B12. A marginal win for tuna, unless you want to weight the other vitamins more heavily, in which case, more likely a tie, or maybe even an argument for swordfish if you have a particular vitamin deficiency on that side.
When it comes to minerals, swordfish has more calcium and zinc, while tuna has more iron, magnesium, manganese, phosphorus, potassium, and selenium. A clear win for tuna.
One other thing: they’re both very rich in mercury, and while tuna is bad for that, swordfish has nearly 3x as much.
In short, both have a good spread of vitamins and minerals, and both are quite tainted with mercury, but in relative terms, there’s a clear winner even before considering the very different macros, and the winner is tuna.
Want to learn more?
You might like to read:
Farmed Fish vs Wild Caught: Important Differences
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Too Much Or Too Little Testosterone?
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One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens…
Today we’re going to look at saw palmetto. So, first:
What is it?
Saw palmetto is a type of palm native to the southeastern United States. Its scientific name is “Serenoa repens”, so if that name appears in studies we cite, it’s the same thing. By whichever name, it’s widely enjoyed as a herbal supplement.
Why do people take it?
Here’s where it gets interesting, because people take it for some completely opposite reasons…
Indeed, searching for it on the Internet will cause Google to suggest “…for men” and “…for women” as the top suggestions.
That’s because it works on testosterone, and testosterone can be a bit of a double-edged sword, so some people want to increase or decrease certain testosterone-related effects on their body.
And it works for both! Here be science:
- Testosterone (henceforth, “T”) is produced in the human body.
- Yes, all human bodies, to some extent.
- An enzyme called 5-alpha-reductase converts T in to DHT (dihydrogen testosterone)
- DHT is a much more potent androgen (masculinizing agent) than T alone, such that its effects are often unwanted, including:
- Enlarged prostate (if you have one)
- Hair loss (especially in men)
- New facial hair growth (usually unwanted by women)
- Women are more likely to get this due to PCOS and/or the menopause
To avoid those effects, you really want less of your T to be converted into DHT.
Saw palmetto is a 5α-reductase inhibitor, so if you take it, you’ll have less DHT, and you’ll consequently lose less hair, have fewer prostate problems, etc.
^The above study showed that saw palmetto extract performed comparably to finasteride. Finasteride is the world’s main go-to prescription drug for treating enlarged prostate and/or hair loss.
See also: Natural Hair Supplement: Friend or Foe? Saw Palmetto, a Systematic Review in Alopecia
Hair today… Growing tomorrow!
So, what was that about increasing T levels?
Men usually suffer declining T levels as they get older, with a marked drop around the age of 45. With lower T comes lower energy, lower mood, lower libido, erectile dysfunction, etc.
Guess what… It’s T that’s needed for those things, not DHT. So if you block the conversion of T to DHT, you’ll have higher blood serum T levels, higher energy, higher mood, higher libido, and all that.
(the above assumes you have testicles, without which, your T levels will certainly not increase)
Saw Palmetto Against Enlarged Prostate?
With higher DHT levels in mid-late life, prostate enlargement (benign prostatic hyperlasia) can become a problem for many men. The size of that problem ranges from urinary inconvenience (common, when the prostate presses against the bladder) to prostate cancer (less common, much more serious). Saw palmetto, like other 5α-reductase inhibitors such as finasteride, may be used to prevent or treat this.
Wondering how safe/reliable it is? We found a very high-quality fifteen-year longitudinal observational study of the use of saw palmetto, and it found:
❝The 15 years’ study results suggest that taking S. repens plant extract continuously at a daily dose of 320 mg is an effective and safe way to prevent the progression of benign prostatic hyperplasia.❞
Want a second opinion? We also found a 10-year study (by different researchers with different people taking it), which reached the same conclusion:
❝The results of study showed the absence of progression, both on subjective criteria (IPSS, and QoL scores), and objective criteria (prostate volume, the rate of urination, residual urine volume). Furthermore, patients had no undesirable effects directly related to the use of this drug.❞
- IPSS = International Prostate Symptom Score
- QoL = Quality of Life
❝But wait a minute; I, a man over the age of 45 with potentially declining T levels but a fabulous beard, remember that you said just a minute ago that saw palmetto is used by women to avoid having facial hair; I don’t want to lose mine!❞
You won’t. Once your facial hair follicles were fully developed and activated during puberty, they’ll carry on doing what they do for life. That’s no longer regulated by hormones once they’re up and running.
The use of saw palmetto can only be used to limit facial hair if caught early—so it’s more useful at the onset of menopause, for those who have (or will have) such, or else upon the arrival of PCOS symptoms or hirsuitism from some other cause.
Take The Test!
Do you have a prostate, and would like to know your IPSS score, and what that means for your prostate health?
(takes 1 minute, no need to pee or go probing for anything)
Bottom Line on Saw Palmetto
- It blocks the conversion of T into DHT
- It will increase blood serum T levels, thus boosting mood, energy, libido, etc in men (who typically have more T, but whose T levels decline with age)
- It will decrease DHT levels, thus limiting hair loss (especially in men) and later-life new facial hair growth (especially in women).
- It can be used to prevent or treat prostate enlargement
- Bonus: it’s a potent antioxidant and thus reduces general inflammation (in everyone)
Want To Try Saw Palmetto?
We don’t sell it (or anything else), but for your convenience…
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- Testosterone (henceforth, “T”) is produced in the human body.
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Beat The Heat, With Fat
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Surviving Summer
Summer is upon us, for those of us in the Northern Hemisphere anyway, and given that nowadays each year tends to be hotter than the one before, on average, it pays to be prepared.
We’ve talked about dealing with the heat before:
Sun, Sea, And Sudden Killers To Avoid
All the above advice stands this summer too, but today we’re going to speak a little extra on not having a “default body”.
For much of medical literature and common health advice, the default body is that of a slim and/or athletic white cis man aged 25–35 with no disabilities.
When it comes to “women’s health”, this is often confined to “the bikini zone” and everything else is commonly treated based on research conducted with men.
Today we’ll be looking at a particular challenge for a wide variety of people, when it comes to heat…
Beating the heat, with fat
If you are fat, and/or have a bit of a tummy, and/or have breasts, this one’s for you.
Fat acts as an insulator, which naturally does no favors in hot weather. Carrying the weight around is also extra exercise, which also becomes a problem in hot weather. Fat people usually sweat more than thin people do, as a result.
Sweat is great for cooling down the body, because it takes heat with it when it evaporates off. However, that only works if it can evaporate off, and it can’t evaporate off if it’s trapped in a skin fold / fat roll.
If you’re fat, you may have plenty of those; if you have a bit of a tummy (if you’re not fat generally, this might be a leftover from pregnancy, or weight loss, or something else; how it got there doesn’t matter for our purposes today), you’ll have at least one under it, and if you have breasts, unless they’re quite small, you’ll have one under each breast, and potentially your cleavage may become an issue too.
Note: if you are perhaps a man who has fat in the place where breasts go, then medically this goes for you too, except that there’s not a societal expectation that you wear bra. Use today’s information as you see fit.
Sweat-wicking hacks
We don’t want sweat to stay in those folds—both because then it’s not doing its cooling-down job, and also, because it can cause a rash, and even yeast infections and/or bacterial infections.
So, we want there to be some barrier there. You could use something like vaseline or baby powder, as to prevent chafing, but fat better (more effective, and less messy) is to have some kind of cloth there that can wick the sweat away.
There are made-for-purpose curved cotton bands that exist, called “tummy liners”; here’s an example product on Amazon, or you could make your own if you’re so inclined. They’re breathable, absorbent, and reduce friction too, making everything a lot more comfortable.
And for breasts? Same deal, there are made-for-purpose cotton bra-liners that exist; here’s an example product on Amazon, or again, you could make your own if you feel so inclined. The important part is that it makes things so much comfortable, because let’s face it: wearing a bra in the summer is not comfortable.
So with these, it can become more comfortable (and the cotton liners are flat, so they’re not visible if one’s wearing a t-shirt or similar-coverage garment). You could go braless, of course, but then you’re back to having sweaty folds, so if you’re doing something other than swimming or lying on your back, you might want something there.
Different hydration rules
“People should drink this much per day” and guess what, those guidelines were based on, drumroll please, not fat people.
Sweating more means needing to hydrate more, and even without breaking a sweat, having a larger body than average (be it muscle, fat, or both) means having more body to hydrate. That’s simple math.
So instead, a good general guideline is half an ounce of water per your weight in pounds, per day:
How much water do I need each day?
Another good general guideline is to simply drink “little and often”, that is to say, always have a (hydrating!) drink on the go.
Take care!
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Beetroot Juice & Caffeine Work Better Than Either Alone
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Beetroot has many beneficial properties, which we’ve written about before:
Beetroot For More Than Just Your Blood Pressure
…and as for caffeine, it’s a mixed bag but for most people, the benefits of moderate caffeine use outweigh the risks:
Caffeine: Cognitive Enhancer Or Brain-Wrecker?
Now, caffeine’s less desirable effects can be mitigated somewhat by pairing it with l-theanine, as we’ve also discussed before:
L-Theanine: What’s The Tea? ← l-theanine also has many wonderful properties of its own, aside from its complementary effects when taken alongside caffeine
So, what’s the deal with caffeine and beetroot juice?
A performance-enhancing balancing act
Caffeine raises blood pressure, while beetroot lowers it, but there’s a lot more to it than that.
Researchers looked into the effects of caffeine and beetroot juice, together or separately, on athletic performance (in a 1000m run) in non-athletes.
They found:
- Caffeine alone enhanced second-run performance but not the first.
- Beetroot juice alone improved first-run performance but led to a performance decline after recovery.
- The caffeine + BJ combo resulted in the best initial and repeated 1000m run performances.
Specifically, they also noted:
- Caffeine alone caused higher blood lactate levels post-exercise.
- Beetroot juice increased muscle oxygenation by 25% during runs.
- The caffeine + BJ combo led to the highest post-exercise heart rate improvements.
You can read the paper in full here:
Caffeine and Beetroot Juice Optimize 1,000-m Performance: Shapley Additive Explanations Analysis
Now, maybe you don’t have a 1000m run to do, let alone multiple ones back-to-back, but most of us could sometimes do with an energy boost during the day, and this seems like an excellent way to get it.
That said, caffeine timing can be important too; midday is generally the best time for it, because:
- of course it should not be too late in the day, because the elimination half-life of caffeine (4–8 hours to eliminate just half of the caffeine, depending on genes, call it 6 hours as an average though honestly for most people it will either be 4 or 8, not 6) is such that it can easily interfere with sleep for most people
- because caffeine is an adenosine blocker, not an adenosine inhibitor, taking caffeine in the morning means either there’s no adenosine to block, or it’ll just “save” that adenosine for later, i.e. when the caffeine is eliminated, then the adenosine will kick in, meaning that your morning sleepiness has now been deferred to the afternoon, rather than eliminated.
Another reminder that caffeine is the “payday loan” of energy. So, midday it is. No morning sleepiness to defer, and yet also not so late as to interfere with sleep.
See also: Calculate (And Enjoy) The Perfect Night’s Sleep
Want to learn more?
Check out:
The Best Form Of Sugar For Energy During Exercise
Enjoy!
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