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Exercise for Persons with Depression and/or Anxiety Disorder

In the United States alone, roughly ⅕ adults will be diagnosed with depression each year and around 30% of people will experience some sort of an anxiety disorder in their lifetime.

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Exercise for Persons with Depression and/or Anxiety Disorder

One of the best ways to reduce depression for a lot of people is through physical exercise, as it releases a chemical called endorphins. Endorphins interact with receptors in your brain and by doing this it reduces the perception of pain that you feel. 

These results were put into a meta-analyses, and it was shown that physical exercise can be just as effective as other treatments for depressive disorders, such as medication or psychotherapy.

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Fitness

Some small but helpful little extra things that you can do to incorporate a little bit more exercise into your life are: 

Park the car in the farthest spot from the entrance and walk the extra distance.

Take the stairs instead of the elevator.

Walk a dog or play outside with the kids.

Use housecleaning as an exercise opportunity.

Take a 10-minute walk during your lunch break.

They may seem small or irrelevant but they do all add up in the end to help burn an extra few calories and make you feel a little more refreshed during a work day.

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Nutrition and Prevention of Disease

Putting a reminder of a 2000 calorie limit on the menu, to try and help deter people from eating so much. Back in 2006 was the first time this was introduced, before then, nutrition facts weren’t really available and a study proved that only 6 out of 4311 people sought out nutrition options, obviously something had to change. This study proved that by putting up the calories in the meal that the person would actually eat less during a sitting, and furthermore, when the the calorie limit daily was put on the menu they found that the person ate less for the whole day.

The main problem with obesity is portion size and the sheer amount of food that is being taken in during a sitting. Most of the population is unaware of how many calories they are actually consuming. 

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Healthy Diet

There are a lot of people that have the idea that a healthy diet has to consist of just lettuce and nuts. Contrary to the belief there is actually quite a lot of normal foods in a healthy diet.

 “They were more normal foods than I expected. I kind of expected a bit more nut cutlet type things, but they were more normal.” 

“I honestly thought it would be like lettuce, tomato, cucumber, all that sort of types. I had potato salad and then I had coleslaw and a cheese roll I thought hmm that is a bit weird”

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Healthy Diet

When people were selected from a lower demographic class in society in the UK, people were asked to follow a healthy meal plan for 3 days. A lot of them were worried they were gonna be starved or hungry based on how small the portion sizes of the food looked. Although they looked small they were generally surprised after the meals. 

“the portions we got from here were much smaller. Normally you would pile it on and you would just eat it” 

“Certainly the portion size would be an eye opener for me and I guess also the reality that you know you can eat those sizes and you’re not going to be hungry because you are always afraid... I am gonna really be suffering in two hours [be hungry]”

“I was surprised with smaller portions that I still felt full and I never did feel hungry”

Hunger was not necessarily what was driving people to eat larger portions, it was more often about habit; for example serving too much and having to leaving a clean plate regardless of how full they felt because this was how they were brought up, and in some cases this was what they were teaching their children

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Preventing Heart attacks and strokes

Reducing sodium intake, another key National Prevention Strategy intervention, reduces risks of hypertension and cardiovascular disease. Most dietary sodium comes from processed and restaurant foods. 

Acquired guidelines from the DHHS and the General Services Administration, proposed school-food standards from the Department of Agriculture include a focus on sodium reduction. 

Also, menu-labeling requirements in chain restaurants will help people make more informed choices 

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Unhealthy Lifestyle

Studies showed that those who stopped smoking have a 46% decrease in risk of coronary mortality compared with those who still smoke. 

The survey that was conducted showed that a lot of the people that had a unhealthy lifestyle, were also the ones with the highest conditions of high blood pressure, obesity, cholesterol and glucose control.

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Nutrition and Prevention of Disease

Diets consisting of high calories, highly processed foods, and added sugars along with a significant decrease in physical activity, leads to high numbers of type 2 diabetes.

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Fitness

Some of  the main benefits to physical fitness include: 

Reduced risk of diabetes, heart and cardiovascular disease, certain types of cancers, and strokes

Reduced risk of osteoporosis 

Better control in preventing lung disorders, obesity, high blood pressure, cardiac disease, and chronic pain

Mentally fit and confident

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Citations

1. “Nutrition and the Science of Disease Prevention: a Systems Approach to Support Metabolic Health.” Annals of the New York Academy of Sciences 1352(1):1–12.Bennett, Brian J., Kevin D. Hall, Frank B. Hu, Anne L. Mccartney, and Christina Roberto. 2015.

2.  Heaton, Shelley and Kenneth E. Marks. 2002. “Planning the UNLV Lied Library.” Library Hi Tech20(1):12–20. 

3. Rethorst, Chad D. 1998. “Briefing: Carl Grays Article on Time Management Http://Www.bmj.com/Cgi/Content/Full/316/7137/S2-7137 Seemed to Go ...” Exercise for Persons with Depression and/or Anxiety Disorders 316(7149).

4.  Heaton, S., & Marks, K. E. (2002). Planning the UNLV Lied Library. Library Hi Tech, 20(1), 12-20. doi:10.1108/07378830210420654

5.  J., Loe, J., & Kyle, J. (2013). Appetite. Science Direct, 20(1), 14-20. doi:10.1108/07378830210420654

6.  Frieden, T. R., & Berwick, D. M. (2011). The “Million Hearts” Initiative — Preventing Heart Attacks and Strokes. New England Journal of Medicine, 365(13). doi:10.1056/nejmp1110421