Вплив фізичних навантажень на депресію та хімічні процеси в мозку

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Вплив фізичних навантажень на депресію та хімічні процеси в мозку

Якщо ви відчуваєте, що в понеділок погіршується ваш настрій або є навіть більші симптоми депресії, фізичні навантаження можуть допомогти покращити ваш емоційний стан.

Регулярні заняття спортом важливі для хорошого фізичного та психічного здоров’я. Вправи можуть допомогти стимулювати частини вашого мозку і вивільнити хімічні речовини, які покращують емоційний стан. Це також може допомогти відволікти вас від турбот і переключити думки в інше русло.

Фізичні навантаження і біохімія мозку

Депресія – це розлад настрою, який викликає стійкі почуття апатії та смутку. Це складний стан, що має кілька факторів. Зміни у вашій біохімії мозку, відіграють певну роль у цьому процесі.

“Простіше кажучи, більшість людей, які страждають від депресії, мають порушення з їх біохімічними процесами мозку”, говорить Вільям Уолш, доктор філософії, президент дослідницького інституту Уолша, неприбуткової дослідницької установи в Іллінойсі.

Вправи можуть допомогти зняти симптоми депресії кількома способами. Серед яких – стимуляція вивільнення хімічних речовин в мозку, які здатні покращити емоційний стан.

Ендорфіни та інші нейротрансмітери

Перше, про що можна подумати, коли мова йде про фізичні вправи і депресію, – це вивільнення ендорфінів, які з’являються у вашому мозку, коли ви займаєтеся спортом. Ендорфіни – це тип нейротрансмітера, або такий собі хімічний месенджер. Вони допомагають полегшити біль і зняти стрес.

Ендорфіни є лише одним з багатьох нейротрансмітерів, що вивільняються при фізичних навантаженнях. Фізична активність також стимулює вивільнення дофаміну, норадреналіну і серотоніну. Ці хімічні речовини мозку відіграють важливу роль у регулюванні вашого настрою.

Наприклад, регулярні фізичні вправи можуть позитивно впливати на рівень серотоніну у вашому мозку. Підвищення рівня серотоніну підвищує ваш настрій і загальне відчуття благополуччя. Це також може допомогти поліпшити апетит і стабілізувати цикли сну, збій яких часто негативно впливає на депресію.

Регулярні фізичні вправи також допомагають збалансувати рівень гормонів стресу, таких як адреналін. Адреналін відіграє вирішальну роль, коли мова йде про поведінку в стресових ситуаціях, але його надлишок може пошкодити ваше здоров’я.

Інший вплив фізичних навантажень на психічне здоров’я

Вправи можуть мати й інший вплив на психічне здоров’я. Наприклад, фокусування на рухах вашого тіла під час виконання вправ може допомогти переключися від сумних думок. Встановлення і виконання спортивних цілей, також може підвищити вашу впевненість в собі і надати відчуття контролю над ситуацією.

Коли ви тренуєтеся з іншими людьми, це може забезпечити потребу в соціальній взаємодії, яка підвищує настрій. Наприклад, спробуйте прогулятися в парку, відвідати заняття з йоги або приєднатися до спортивної команди. Заняття спортом також може бути гарним місцем для знайомства з новими людьми. В такий спосіб ви можете задовольнити відразу обидві потреби: фізичних навантажень та соціальної взаємодії.

Розробка тренування

Хоча будь-яка кількість вправ може допомогти полегшити симптоми депресії, регулярні тренування все ж кращі. Деякі види вправ можуть бути більш корисними, ніж інші.

Аеробні тренування мають найбільші позитивні результати в лікуванні депресії. Аеробні вправи підвищують частоту серцевих скорочень, що покращує кровообіг у вашому мозку. Це сприяє здоровому функціонуванню мозку, а також збалансовує беохімічні процеси. Аеробні вправи також надають багато користі для фізичного здоров’я.

Центри контролю за хворобами заохочують дорослих мати принаймні 150 хвилин аеробної активності помірної інтенсивності на тиждень. Цю мету можна досягти завдяки швидкій 30-хвилинній прогулянці навколо вашого району, п’ять днів на тиждень. Інші приклади аеробної активності включають: плавання, поїздки на велосипеді, футбол, баскетбол та інші.

Ви також повинні запланувати щонайменше два силових тренування на тиждень. Важка атлетика, йога і пілатес може зміцнити ваші м’язи.

Дотримання здорової дієти

Добре збалансоване харчування також важливе для хорошого психічного здоров’я. Наприклад, складні вуглеводи та продукти, багаті на білки, можуть допомогти поліпшити ваш настрій і концентрацію. Вони також забезпечують енергію та поживні речовини, необхідні вашому організму під час тренувань.

Для здорової дієти їжте різноманітні овочі, фрукти, цільнозернові, молочні продукти з низьким вмістом жиру та пісне м’ясо. Не їжте багато продуктів з високим вмістом рафінованого цукру, насичених жирів або солі. Вживати алкоголь тільки в помірних кількостях.

В підсумку

Ряд факторів може сприяти депресії. Біохімічні процеси в мозку відіграють не останню роль. У багатьох випадках ви можете поліпшити ці процеси чимось простим, як регулярні вправи. 150 хвилин помірної аеробної активності на тиждень є важливою частиною збереження здоров’я. Це може підвищити ваш настрій і енергію, зміцнити м’язи, легені і серце.

Якщо ви підозрюєте, що у вас депресія, зверніться до лікаря. Він може рекомендувати різноманітні зміни способу життя, включаючи зміни ваших щоденних занять. Він також може призначати інші види лікування, такі як ліки, терапія або комбінація обох цих видів.

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