Depression and anxiety have a huge impact on the lives and health of Americans, including many here in Northeast Georgia. If you are one of them, we want you to know that you are not alone. You are a valuable human being. You do not have to suffer in silence.
How common are depression and anxiety?
The average prevalence of depression and anxiety among adults in the United States is currently 32.3% – almost exactly one-third of our nation’s adult population! According to the Mental Health State Fact Sheet, 33.9% of adults in Georgia reported symptoms of anxiety and/or depression.
In addition, there is a higher prevalence among residents living in a rural area compared to urban areas. People who suffer from depression tend to have low dopamine and serotonin levels along with other chemicals that have an impact on a person’s mood, sleep, and focus. Therefore, they do not have the motivation to exercise.
Can exercise help improve symptoms?
Within 2 to 4 hours of a workout, the brain releases dopamine, serotonin and other helpful chemicals that can improve one’s mood. Studies have shown that exercise may significantly improve mild to moderate symptoms of depression, anxiety, and psychological distress in many patients.
Exercise appears to reduce depression symptoms as much as conventional treatments like medication and therapy. It is recommended that doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity such as 10 to 15 minutes at a time may also make a difference. People who exercise regularly have a better mental health and emotional well-being and lower rates of mental illness.
What type of exercise is effective?
Information published in The Washington Post earlier this year shows that, in general, the effects were best if people exercised moderately, such as by walking, although more vigorous workouts, including running, cycling, and weight training, were almost as effective. Even light activities such as gardening eased symptoms.
What are the benefits of exercise for psychological health?
The short-term benefits of exercise include a sense of satisfaction, positive influence on a person’s mood, increasing a person’s ability to think through decisions before making them, and improvement in their ability to pay attention and focus on tasks. Within 3 months of starting regular exercise, exercise was found to increase insulin receptor density which helps the body to process sugar more efficiently. These things have a positive impact on a person’s cognitive health.
What mental health benefits does exercise provide as we age?
Long term benefits of exercise over months and years include a significant impact on the cognitive function in middle age and senior years. This can increase a person’s overall health span, which is the number of years you live in good health. It is responsible for increasing the size of areas in the brain that are vulnerable to dementia. Being active may also help prevent age-related brain shrinkage, which starts happening around the age of 40. This decreases a person’s risk of developing cognitive impairment and dementia.
What’s the bottom line?
If you are feeling down or anxious, get up and start moving towards a better quality of life. Talk to your primary care provider (PCP) for help getting started.
How can St. Mary’s help?
- First, if you need a PCP, you will find the full list of St. Mary’s Medical Group primary care physicians here. I am accepting new patients and would love to help you live your best life.
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Second, St. Mary’s offers two wellness centers where you can find clean facilities, excellent equipment and friendly professionals who will help you create a fitness plan that meets your goals.
- Sacred Heart Wellness Center – 367 Clear Creek Parkway, Lavonia, Ga. | (706) 356-7800
- St. Mary’s Wellness Center – 2470 Daniells Bridge Road, Bldg. 300, 2nd Floor | (706) 389-3356
Resources:
https://www.kff.org/statedata/mental-health-and-substance-use-state-fact-sheets/georgia/
www.nimh.nih.gov/health/statistics/major-depression
www.vernonwilliamsmd.com/News-Updates/2022/June/This-Is-Exactly-What-Happens-to-Your-Brain-Durin
www.washingtonpost.com/wellness/2023/03/15/exercise-depression-benefits/
About the author
Dr. Crystal Bright is a board-certified family medicine physician practicing at Sacred Heart Primary Care in Lavonia. Her education includes a sports medicine fellowship at Meharry Medical College in Nashville, Tenn., plus extensive hands-on experience in men’s and women’s sports medicine. She is accepting new patients and can be reached at 706.356.1422.