Healthy Byte: The Side Effects of Exercise

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Originally Posted HERE

If ever there was a time to up your fitness game, the arrival of the new year and the new decade is it. But after the allure of the new gym membership wears off, our sedentary habits, more often than not, consume our promise of daily workouts. It doesn’t have to be this way, says health psychologist and author, Kelly McGonigal, PhD.

In her new book, The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage, the Stanford University lecturer offer new motivation to get moving that has less to do with how we look, or feeling duty-bound to exercise, and everything to do with how movement makes us feel. She shares with readers the often profound, yet lesser-known benefits of exercise that make it a worthy, life-long activity whether you’re young, old, fit or disabled.

Among its many life-altering rewards: the generation of hope, happiness, a sense of purpose, greater life satisfaction and rewarding connections with others.

“These benefits are seen throughout the lifespan,” she writes. “They apply to every socioeconomic strata and appear to be culturally universal.”

And they aren’t activity-specific and they don’t require you to be a super-athlete. Whether you run, swim, dance, bike, weight-lift, do yoga or team sports — it doesn’t matter, McGonigal says — moderate physical activity does far more than make us physically stronger and healthier.

Here are five of the ways movement can help you enjoy life.

1) Activate pleasure

During exercise, McGonigal explains, our brains release neurotransmitters — in particular dopamine and endocannabinoids — that can generate a natural high similar to that of cannabis, or marijuana.

“Many of the effects of cannabis are consistent with descriptions of exercise-induced highs, including the sudden disappearance of worries or stress, a reduction in pain, the slowing of time and a heightening of the senses,” she writes.

And while exercise activates the same channels of the brain’s reward system that addictive drugs do, she explains that it does so “in a way that has the complete opposite effect on your capacity to enjoy life.”

Exactly how it all works, isn’t fully understood.

“But the basic idea is that your brain will have a more robust response to everyday pleasures,” she says, “whether it’s your child smiling at you, or the taste of food or your enjoyment of looking at something beautiful — and that’s the exact opposite effect of addiction.”

2) Become a “more social version of yourself”

In a chapter on the collective joy of exercise, McGonigal explains how endorphins — another type of neurotransmitters released during sustained physical activity — help bond us to others. It’s a connection, she writes, that “can be experienced anytime and anywhere people gather to move in unison,” be it during the flow of yoga class, during the synchronicity of team rowing, while running with friends or while practicing tai chi with others.

Of course, humans can build bonds through sedentary activities as well, McGonigal says.

“But there’s something about getting your heart rate up a little bit and using your muscles that creates that brain state that makes you more willing to trust others — that enhances the pleasure you get from interacting with others that often makes you this more social version of yourself,” she says.

3) Heal depression

In a section on “green exercise,” McGonigal discusses the positive shifts in mood and outlook reported by those who exercise in nature.

“It actually alters what’s happening in your brain in a way that looks really similar to meditation,” she says. “People report feeling connected to all of life… and they feel more hopeful about life itself.”

Indeed, an Austrian study McGonigal cites found that among people who had previously attempted suicide, the addition of mountain hiking to their standard medical treatment reduced suicidal thinking and hopelessness. Similarly, a South Korean study showed that when forest walks were added to the treatment of middle-aged adults with depression, they moved into remission at a rate three times faster than those who did indoor therapy only.

4) Reveal hidden strength

Even for those who don’t struggle with mental or physical illness, adopting a regular exercise routine can provide powerful transformation. McGonigal shares stories of several women who overcame limiting beliefs through exercise to reveal a new, more powerful self.

“If there is a voice in your head saying, ‘You’re too old, too awkward, too big, too broken, too weak,’ physical sensations from movement can provide a compelling counterargument,” McGonigal writes. “Even deeply held belief about ourselves can be challenged by direct, physical experiences, as new sensations overtake old memories and stories.”

5) A boost for the brain

McGonigal offers insights drawn from research into ultra-endurance athletes and how they survive mentally and physically grueling events designed to last six or more hours.

When researchers at the Berlin-based Center for Space Medicine and Extreme Environments measured the blood of ultra-endurance athletes, they found high levels a family of proteins called myokines, known to help the body burn fat as fuel, to act as natural antidepressants and to provide a possible shield against cognitive decline.

But as she reports, you don’t need to be a super-athlete to experience the benefits of myokines. McGonigal cites a 2018 study that identified 35 of these proteins released by the quadriceps muscles during just one hour of bike riding.

Emerging research, she says, suggests that when exercised, your muscles become “basically a pharmacy for your physical and mental health.”

“If you are willing to move,” she writes, “your muscles will give you hope. Your brain will orchestrate pleasure. And your entire physiology will adjust to help you find the energy, purpose and courage you need to keep going.”

Healthy Byte: Depression & Antidepressants

Sad

The sadness often descended like a curtain — heavy and dark.

But even when my depression threatened to cut me off completely from the world around me, I struggled with the decision to take antidepressants. It wasn’t just that I’d been taught to believe that “going on meds” was giving up. No, what really worried me was how I’d cope if the drugs didn’t work.

This is one of the biggest problems with our current methods of treating mental illness — it’s virtually impossible to know if drugs will help.

“Right now, [going on antidepressants] is very much trial and error,” Dr. Jeffrey Lieberman, the chair of the department of psychiatry at Columbia University, told Business Insider.

A group of Stanford researchers wants to change that. They’ve created a two-part test which they say could one day help predict — with striking accuracy — if someone with depression will respond to antidepressants. Their results were published in October in the journal Proceedings of the National Academy of Sciences.

At its essence, the test looks at two factors in someone with depression.

1. Specific patterns of brain function in one area of the brain that’s thought to play a key role in depression.

The researchers looked specifically at brain activity in the amygdala, a small structure deep in the center of the brain. The amygdala is part of our limbic system, a group of structures linked with emotions like anger, sadness, pleasure, and fear. People with depression tend to display higher activity in the amygdala, which can continue even after recovery.

To get a snapshot of what was going on in people’s amygdalas, the Stanford researchers showed their study participants images of emotional (angry and sad) faces while they sat in an MRI machine.

2. Exposure to stress in early life.

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People who are exposed to high levels of stress in childhood, either from experiencing a single traumatic event or as the result of being repeatedly abused or neglected, tend to be at higher risk for depression than people who are not.

As a result, the Stanford researchers included this factor in their diagnostic test by having patients fill out an early life questionnaire designed to assess their exposure to things like abuse, family conflict, illness, and natural disasters before they were 18 years old.

What the test showed

Based on someone’s “score” on the two measurements above — i.e. Did they show high patterns of brain activity when exposed to the emotional faces? Were they exposed to lots of early life stress? — the researchers were able to come up with a predictive snapshot of how well that person might respond to an antidepressant drug like Prozac or Zoloft.

The people who were the most likely to respond to antidepressants were those who’d experienced high levels of early life stress and were also highly reactive to specific emotional stimuli.

In other words, people with depression in the study who revealed that they’d been abused as a child and whose brain scans showed that they were highly reactive to the angry and sad faces were more likely to have a positive outcome on the drugs. Scientists believe that a stressful childhood experience like abuse can heighten our sensitivity to emotions, especially negative, potentially threatening ones. Eventually, this could make someone less sensitive to positive cues as well. The role of antidepressants in this scenario, then, would be to help normalize how our brain’s amygdala reacts to emotional stimulii, especially positive cues.

The same outcome was predicted for people who’d experienced low levels of early life stress and were also not very reactive to the faces. In these people, the role of the drugs would be to heighten their brain’s reactivity to emotional cues.

On the other hand, depressed people who said they’d experienced high levels of early life stress but did not react much to the faces (or people who experienced low levels of early life stress but were very reactive to the faces) tended to respond poorly to the drugs.

This jives with other research which suggests that exposure to early life stress, such as abuse or neglect, can change the structure and function of the amygdala, the structure linked with processing emotions. Scientists believe

‘Racing towards the same goal’

The test results are promising, not just because the test appeared to work, but because the researchers’ efforts are part of a bigger push towards transforming how we diagnose and treat mental illness.

For the vast majority of medical problems, there’s a diagnostic test that can tell you what course of treatment you should embark on. If you think you may have type 1 diabetes, for example, you take a blood test. If it’s positive, you’ll likely be prescribed insulin. If you think you may have a heart problem, you get an EEG. Depending on the outcome, you might be given several different kinds of drugs or told to start a specific exercise regimen. With mental illness, there are virtually no such diagnostic tests.

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The Stanford researchers aren’t the only ones who see this as a huge problem. They’re part of a growing number of scientists who are trying to create diagnostics for mental illness.

“This is one of many initiatives that are pointing towards how diagnostics will become a kind of standard of care,” said Lieberman. “Everybody is racing towards the same goal but they’re taking different paths.”

“I believe [this] is one very important way to transform how we manage depression,” Leanne M. Williams, a psychiatrist at Stanford University and one of the authors of the new paper, told Business Insider. “This could help close the gap between the insights we get from our research and the current devastating impact of depression.”

Here’s how it might work one day. Picture a scenario where someone with depression walks into a clinic, takes the test, and finds out she probably won’t respond well to antidepressants. Then, she has options: First, she could either go on the drugs anyway and see what happens (the test does not predict the future — depression is complicated and there’s still a chance that someone who performs one way on the test might have a different real life experience). Second, she might be encouraged to try a different route of treatment, such as talk therapy.

Like any new study, however, the present research has limitations.

For starters, the test has only been given to people with diagnosed depression in preliminary study settings so far. Researchers are still at the stage in their work where they’re deciphering how well it works and for whom. In other words, you aren’t going to see the test popping up at your doctor’s office tomorrow. Still, the scientists who designed the test told Business Insider that they plan to start deploying it in limited real-world settings at Stanford University in the next few months.

“Anything that would help identify such individuals or give doctors an idea of how they’d respond to treatment would be beneficial,” said Lieberman. “This is one piece of putting that bigger puzzle together. But it’s not the final piece.”

 

 

Originally Posted HERE

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