Depression affects relationships, accomplishments and quality of life. It can also be debilitating and even life-threatening. If you are experiencing a depressed mood or lack of interest in routine activities, along with excessive guilt or feelings of worthlessness and hopelessness, you should speak to a health care provider. Like any major disease, prevention is your best defense. If you want to boost your mood, there is evidence that exercise and fish oil supplements can help.
Exercise Safely for Fun
Federal guidelines for physical activity, available on the Health and Human Services (HHS) website, recommend two hours and 30 minutes of moderate exercise weekly for adults age 18 to 64, such as walking (briskly) or gardening. If you can handle more intense activity, try one hour and 15 minutes a week of hip-hop dancing or running. Alternate between moderate and intense exercise, and find creative ways to add activity to your daily routine. Consult your health care provider if you have any questions about increasing your activity level.
The Highs of Exercise
HHS reports strong evidence that exercise reduces the symptoms of depression in adults, whether or not you have been diagnosed with depression by a doctor. In March 2009, the Mt. Sinai Journal of Medicine examined the evidence of changes in key brain chemicals and concluded that the current research points to increases in the brain's "natural antidepressants"--serotonin, norepinephrine and dopamine--after exercise.
Facts on Fish Oil
Fish oils come from cold-water fish such as cod, salmon and mackerel, and have gained a high profile on dietary supplement aisles in your favorite stores. They contain omega-3 fatty acids that preserve the health and functioning of many different types of cells in the body, including brain cells. Fish oils also help lower cholesterol and prevent blood clots to keep your heart and circulatory system healthy. "The Gale Encyclopedia of Alternative Medicine" and the federal website "Medline Plus" agree that there is emerging evidence that fish oil supplements improve mood, but more research is needed. You should always consult your doctor before adding any dietary supplements to your regimen.
Safety Considerations for Fish Oil
Fish oil capsules that do not contain vitamin E can easily spoil and must be refrigerated. Cod liver oil can cause a build-up of vitamins A and D, causing birth defects and toxic levels in the body. Avoid fish oil supplements if you are allergic to fish. Fish oil can thin your blood enough to the point where clotting is difficult if you take it with aspirin, ibuprofen, naproxen, warfarin or any other blood-thinning medication.
Manage Your Expectations
Choose an exercise routine that is right for your abilities and interests, and you will benefit. Talk to your health care provider if you are experiencing symptoms of depression because this can affect your ability and desire to exercise. Remember that over-exercising also threatens your physical and mental health. Exercise and supplements such as fish oil often complement psychotherapy and medications to treat your depression. Take steps to enhance your psychological well-being, but remember to keep your nurse or doctor in the loop.
References
- Health and Human Services: Physical Activity Guidelines for Americans
- "Mount Sinai Journal of Medicine;" Physical Exercise and Depression; Marije aan het Rot, Katherine A. Collins and Heidi Fitterling; March 2009
- Medline Plus: Omega-3 fatty acids, fish oil, alpha-linolenic acid
Member Comments