Exercise as a Means of Treating Depression - Research Paper Example

Exercise as a Means of Treating Depression Modern lifestyle is full of stress due to pollution, overwork, and unhealthy eating habits; as a result, people are often in a state of chronic stress which is fraught with unhealthy consequences. Unfortunately, a large number of people who are subject to stressful situations would rather seek comfort in food, smoking, and alcohol which further complicates the problem. As a result, these people end up depressed since the remedies they sought does nothing to relieve them from stress. On the other hand, there are also individuals who pursue sports activities to relieve them from the daily grind of life. These past few decades, many studies have come up revealing the positive connection between exercise and depression. Indeed, people can choose exercise as a means of combating stress and falling into depression. PHYSIOLOGY OF STRESS Important Roles of Cortisol. Primarily, understanding the important roles that hormones play in our body can help us understand later the connection between depression and exercise. One of the body’s most important players in stressful situations is a corticosteroid hormone known as cortisol. Cortisol is produced by the adrenal cortex in response to a hormone known as ACTH. It is also known as a “stress hormone” since it is part of the body’s response to stress especially when the body is in a “fight or flight mode’( Scott 2008). It also plays very important roles in the regulation of blood pressure, response to inflammation, and insulin release. Cortisol is a steroid hormone released from the adrenal cortex in response to a hormone called ACTH (produced by the pituitary gland). According to Stewart ( 2008) “cortisol levels are often measured to evaluate how well the pituitary and adrenal glands are working” which is done through a simple blood test. Role of neurotransmitters in the brain. Before elaborating the relationship between cortisol and neurotransmitters, it is valuable to understand how the brain works. The brain has 10-100 billion neurons that transmit messages through electrical impulses to other neurons whenever we react, think, or feel. When we use our brain, an electrical impulse is received by the axon, the impulse becomes chemical in nature known as neurotransmitters. The main function of these neurotransmitters is to deliver the message from one neuron to another. When a dendrite receives the message, the chemical impulse is converted again into an electrical impulse which repeats the whole process again. Undoubtedly, neurotransmitters are critical in brain functions. In fact, in article by written by Price titled All About Depression , it was stated that : Of the 30 or so neurotransmitters that have been identified, researchers have discovered associations between clinical depression and the function of three primary ones: serotonin, norepinephrine, and dopamine. These three neurotransmitters function within structures of the brain that regulate emotions, reactions to stress, and the physical drives of sleep, appetite, and sexuality ( Price 1 ) Cortisol Production and depression. Increased cortisol release can benefit the body by preparing it for emergency or life-threatening situations by making it more physically responsive and alert. Unfortunately, chronic release of high amounts of cortisol can stress out the body which can lead to deteriorating physical condition as well as psychological problems. Among these psychological problems are insomnia and depression. Furthermore, fifty-percent of clinically depressed individuals have excessive amounts of cortisol in their blood since the adrenal glands secrete this when the body feels stress ( Price). It was further argued by Price (2004) that this hormone is linked to clinical depression since when a person recovers from depression cortisol drops to a normal level. It also noted that the neurotransmitters dopamine, epinephrine, and serotonin have lower levels in people who are depressed . Nevertheless, it lower levels of neurotransmitters cannot be directly attributed to high cortisol production. In a study, Talbott and Kraemer (2007) explained that people who are subjected to stress succumb to moderate depression which makes the brain adjusted to having high levels of cortisol. Once the stressor is relieved, the brain cannot perform effectively. The authors also cited the case of people who have been given high-cortisol drugs result develop “memory problems and depression “(Talbott, Kraemer 2004). However, it is till inconclusive to suggest that cortisol influences the secretion of neurotransmitters. What is apparent however is that people subjected to stress have high levels of cortisol that has serious cognitive implication. Understanding Symptoms of Depression. The Diagnostic and Statistical Manual of Mental Disorders – Fourth Edition ( DSM IV) considers depression as a form of mental disorder classified under mood disorders. There are as much as 9 types of depression of which Major Depressive disorder and Major Depressive Episode are the most common types of depression affecting a sizeable part of the population. Typically, Major Depressive Disorder is characterized by loss of interest in activities, weight changes, change in appetite, and change in sleeping patterns, lethargy, feeling of sadness, feeling of uselessness, inability to focus and even suicidal thoughts. Once a Major Depressive Disorder continually manifests in 2 or more episodes, the condition becomes a Major Depressive Disorder. Inverse relationship between Exercise and Depression. There have been recent literatures establishing the value of exercise as therapy for Depression. In a study made on 156 volunteer individuals with Major Depressive Disorder, the subjects were given medications and asked to perform aerobic exercise for 4 months. The results were staggering as the conclusion of the study revealed that “ Among individuals with MDD, exercise therapy is feasible and is associated with significant therapeutic benefit, especially if exercise is continued over time” ( Babyak et.al, 633). The participants who finished the treatment program using exercise were more positive and thankful for the process. The study claims that: one of the positive psychological benefits of systematic exercise is the development of a sense of personal mastery and positive self-regard, (which we believe) is likely to play some role in the depression-reducing effects of exercise ( Babyak,et.al, 636 ) This is just one result from a study that strongly presents evidence to support the argument that exercise is effective even for people experiencing Major Depressive Disorder. An early study in 1985 by Martinsen et.al ( 109 ) also concluded “ that a moderate increase in maximum oxygen uptake (15-30%) was sufficient to obtain an anti-depressive effect from the training programme”. Earlier, it was established that depression is associated with low levels of certain neurotransmitters like serotonin and norepinephrine. Performing exercise then elevates the amount of neurotransmitters “by stimulating the sympathetic nervous system” ( McGovern 1) thus making the person feels better . This is also known by athletes as runner’s high where they feel much better after doing their daily exercise routine. For this reason, many people are addicted to exercise which can lead to over doing it; however, everything that is done excessively has also disadvantages. The Need for Cortisol Balance. According to Mc Ewwn (1980) “activities such as fasting, food intake, exercising, psychosocial stressors and the simple act of waking up results to the body’s release of cortisol”. It is therefore implied that cortisol release cannot be avoided but can be modified. In a very natural manner, the body has lower cortisol when it gets enough sleep and rest. Avoiding anything excessive such as bingeing or excessive physical activity can prevent cortisol levels from rising. Lessening cortisol would mean stress management so the body can recover from the stress of daily life. Relaxation techniques such as meditation and listening to music are therapeutic for a worried mind aside from exercise. In conclusion, cortisol is an important hormone that regulates many body functions. By itself, it is beneficial to the human system; however, when people subject themselves to over exercise and neglect their body’s recovery, cortisol becomes an enemy. Exercise is one of the ideal alternatives to treating depression. It does not only lessen stress but also provides total body conditioning that can improve health. However, our body is designed to thrive in balance so excessive amount of exercise can also produce cortisol that can defeat the purpose of treatment. Exercise then can be used as treatment but moderation must always be considered at all times. Works Cited Babyak, Michael, James Blumenthal, Steve Herman, Parinda Khatri, Murali Doraiswamy, Kathleen Moore, Edward Craighead, Teri Baldewicz, and And Randa Krishnan. "Exercise Treatment for Major Depression: Maintenance of Therapeutic Benefit at 10 Months.” Psychosomatic Medicine 62 (2000): 633-638. Print. Martinsen, E. , Medhus A., and Sandvik, L. "Effects of aerobic exercise on depression: a controlled study ." British Medical Journal 291 (1985): 109-110. Print. McGovern, MK. "The Effects of Exercise on the Brain."Serendip Home | Serendip's Exchange. Serendip, 12 Sept. 2002. Web. 1 Dec. 2010. McEwen, B.S. The brain as a target of endocrine hormones (1980). Neuro endocrinology. Krieger and Hughs, Eds.: 33-42. Sinauer Association, Inc., Massachusetts,. Price, Prentiss ( 2004). All About Depression. Retrieved from http://www.allabout depression.com/cau_02.html Scott, Elizabeth .Cortisol and Stress : How to Stay Healthy ( 2008) Retrieved from http://stress.about.com/od/stresshealth/a/cortisol.htm on Nov. 30,2010. Stewart PM. The adrenal cortex. In: Kronenberg HM, Melmed S, Polonsky KS, Larsen PR, eds. Williams Textbook of Endocrinology. 11th ed. Philadelphia, PA: Saunders Elsevier; 2008: chap 14. Talbott,Shawn, Kraemer William J. ( 2007 ) The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health - And What You Can Do About It. Hunter House, 2007. Retrieved from http://books.google.com.ph/books?id =D8VE11Zcp 74C&pg =PA116&lpg=PA116&dq=cortisol+and +neurotransmitters &source =bl&ots=YrpvGx30_V&sig=lsmZbyYWz5fKGjwTkvMwI9c9fnI&hl=en&ei=WU4eSs6xGIyCkQXl6bWHDQ&sa=X&oi=book_result&ct=result&resnum=9 on Nov. 30, 2010. Read More