diet and depression

By Amy Paturel Good news! Not only is working out good for your physical health, but it is beneficial to your emotional and mental health as well. Whether you’re dealing with personal issues, family problems, break-ups or work related stress, the last thing you may feel like doing may just be one of the best things for you. Research shows that any aerobic activity – even just a single bout or an easy stroll – can help put the mind at ease. Exercise produces a surge in mood-elevating hormones called endorphins, explains Cedric Bryant, Ph.D., Chief Science Officer of the American Council on Exercise. These natural “drugs” produce the same feelings elicited from addictive drugs like morphine, caffeine and alcohol. And yet, most of us are more apt to start our day with a jolt of java than jump on the treadmill each morning. How much moving and grooving do you need to do before you experience a mood lift? Research indicates that 20 to 40 minutes of aerobic exercise can result in reductions in anxiety and mood benefits that last for hours. But if you want to experience a true high from exercise, you may need to hit the streets – hard. A study reported in Runner’s World found that 80 percent of runners had a higher level of endorphins in their blood after a hard session compared to only 45 percent after an easy jog. And according to Bryant, levels of a mood-boosting brain chemical called norepinephrine, increase in direct proportion to the intensity and duration of exercise. What’s more, getting a certain number of miles under your sneakers can create an overwhelming sense of accomplishment. As with other highs, runner’s high is psychologically addictive. “It has an opiate-like effect,” says Bryant. Add to that the repetitive and rhythmic pounding associated with running and it’s no wonder that hard-core runners escape their thoughts and reach a state of euphoric bliss. Unfortunately, there’s no magic formula for achieving “runner’s high.” Scientists can’t pinpoint precisely what creates these effects. “It’s different for everyone,” says Bryant, “and quite honestly, I think scientists are learning that the more they learn about runner’s high, the more questions they have. Amy Paturel is a freelance writer for several publications, including Cooking Light and Health, and holds