Research indicates that exercise positively influences blood flow, oxygenation, neurotransmitter activity, and chemical balance, all of which can help alleviate depression. Notably, dedicating just 30 minutes to exercise can enhance overall feelings of well-being.
Washington, D.C. (ADH News) – Work and financial burdens are common stressors faced by many. If emotional needs are left unattended, individuals may find themselves descending into greater unhappiness, spanning from minor mood fluctuations to depressive episodes. It is often said that when you are in a bad mood, go for a walk or exercise! Now scientists have found that exercise may be a way to relieve depression.
Exercise may help relieve some depressed emotional states, according to recent research from Iowa State University (ISU). Even brief, low-intensity exercise can affect people’s perception of happiness. The research has been published in the international journal Psychology of Sport and Exercise.
To understand the link between depression and exercise, the research team recruited 30 adults with major depression to perform 30 minutes of moderate-intensity cycling. Subjects filled out electronic questionnaires before, during, and 25, 50, and 75 minutes after exercise for psychological or cognitive assessments.
The researchers found that the subjects’ depressed emotional state was relieved within 30 minutes of exercise and 75 minutes afterward. After about 75 minutes, the relief started to fade, but it was still better than for those who didn’t exercise. For a period of time after exercise, people with depression are better able to receive psychological testing or treatment and temporarily increase the benefits they get from treatment.
“We’re not sure how long the short-term effects last, but depressed mood states are still relieved 75 minutes after exercise and may last longer, which is an encouraging finding,” said study co-author Dr. Jacob D. Meyer. On the other hand, the researchers found that exercise may prompt the brain to engage more in emotionally challenging tasks.
Besides exercise, what else can people do to regulate their emotions? From a biological point of view, depression is caused by too low “Serotonin,” which causes depression, insomnia, and memory decline. Excessive stress, lack of sleep, or malnutrition can affect the secretion of serotonin. Some doctors give patients oral tryptophan to promote the increase of serotonin, but in addition to prescription, tryptophan also can be taken in food.
Why take tryptophan? Studies have shown that tryptophan can slow down negative emotions and help sleep. Tryptophan, also known as the “happiness hormone,” is an essential amino acid for the human body, promoting the production of serotonin and melatonin. Melatonin helps to fall asleep and improve sleep quality; serotonin is related to concentration, energy, and feelings of happiness.
Foods containing high tryptophan:
1. Whole grains: oats, wheat germ, buckwheat
2. Nuts: sesame, walnuts, cashews, peanuts, sunflower seeds
3. Beans: black soybeans, edamame, chickpeas, natto, tofu, soy milk
4. Dairy products: fresh milk, yogurt, cheese
5. Algae: seaweed, hair vegetable, long thread moss
In addition, eggs, honey, and chocolate are also foods that contain tryptophan. Perhaps honey and chocolate have always been popular gifts because they always make people feel happy! Do you often feel depressed? In addition to telling relatives and friends about your mood, it is also a good way to regulate your mood through daily exercise and eating foods containing tryptophan.
Utafiti unaonyesha kwamba mazoezi ya mwili huathiri vizuri mtiririko wa damu, oksijeni, utendaji wa vitu vinavyopeleka neva, na usawa wa kemikali, mambo yote yanayoweza kusaidia kupunguza mshuko wa moyo. Kwa mfano, kufanya mazoezi kwa dakika 30 kwa siku kunaweza kuboresha hali yako ya afya. Washington, D.C. (ADH News) <unk> Kazi na mzigo wa kifedha ni mambo ya kawaida yanayowasumbua wengi. Ikiwa mahitaji ya kihisia-moyo hayakujaliwa, watu wanaweza kujikuta wakishuka katika hali ya kutokuwa na furaha, kuanzia mabadiliko madogo-madogo ya hisia hadi matukio ya kushuka moyo. Mara nyingi inasemekana kwamba unapokuwa na hali mbaya ya akili, tembea au fanya mazoezi! Wanasayansi wamegundua kuwa mazoezi ya mwili yanaweza kupunguza mkazo. Mazoezi ya mwili yanaweza kusaidia kupunguza hali fulani za kihisia-moyo za kushuka moyo, kulingana na utafiti wa hivi karibuni kutoka Chuo Kikuu cha Jimbo la Iowa (ISU). Hata mazoezi mafupi, ya nguvu ndogo yaweza kuathiri maoni ya watu kuhusu furaha. Utafiti huo umechapishwa katika jarida la kimataifa la Psychology of Sport and Exercise. Ili kuelewa uhusiano kati ya unyogovu na mazoezi, timu ya utafiti ilichukua watu wazima 30 wenye unyogovu mkubwa kufanya dakika 30 za baiskeli ya kiwango cha wastani. Wanafunzi walijaza maswali ya elektroniki kabla, wakati, na dakika 25, 50 na 75 baada ya mazoezi kwa ajili ya tathmini za kisaikolojia au za utambuzi. Watafiti walipata kwamba hali ya hisia ya watu walioshuka moyo iliondolewa ndani ya dakika 30 za mazoezi na dakika 75 baada ya mazoezi. Baada ya dakika 75 za mazoezi, maumivu yalianza kupungua, lakini bado yalikuwa bora kuliko wale ambao hawakufanya mazoezi. Kwa muda baada ya mazoezi, watu wenye unyogovu wanaweza kupata upimaji au matibabu ya kisaikolojia na kuongeza faida wanayopata kutokana na matibabu. "Hatujui athari za muda mfupi zinaendelea kwa muda gani, lakini hali ya huzuni bado hupunguzwa dakika 75 baada ya mazoezi na inaweza kudumu kwa muda mrefu, ambayo ni ugunduzi wenye kutia moyo, "alisema mwandishi mwenza wa utafiti Dk Jacob D. Meyer." Kwa upande mwingine, watafiti walipata kwamba mazoezi ya mwili yanaweza kuchochea ubongo kushiriki zaidi katika kazi zenye changamoto za kihisia. Mbali na mazoezi, ni nini kingine ambacho watu wanaweza kufanya ili kudhibiti hisia zao? Kutoka kwa mtazamo wa kibiolojia, mshuko wa moyo husababishwa na <unk>Serotonin ya chini sana,<unk> ambayo husababisha mshuko wa moyo, kukosa usingizi, na kupungua kwa kumbukumbu. Mkazo mwingi, ukosefu wa usingizi, au utapiamlo waweza kuathiri utoaji wa serotonini. Wataalamu wa afya wa Marekani wametoa dawa ya Tryptophan kwa ajili ya kuongeza serotonini, lakini pia kwa ajili ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu ya matibabu. Kwa nini uchukue tryptophan? Uchunguzi umeonyesha kwamba tryptophan inaweza kupunguza hisia zisizofaa na kusaidia kulala. Tryptophan, pia inajulikana kama <unk>hormone ya furaha,<unk> ni asidi ya amino muhimu kwa mwili wa binadamu, kukuza uzalishaji wa serotonin na melatonin. Melatonini husaidia kulala na kuboresha ubora wa usingizi; serotonini inahusiana na kukaza fikira, nishati, na hisia za furaha. Vyakula vyenye tryptophan nyingi: Mazao ya mchele: oats, germinated wheat, buckwheat, na mimea ya mboga. Nuts: sesame, walnuts, cashews, karanga, mbegu za alizeti 3. Mazao ya soya: soya nyeusi, edamame, chickpeas, natto, tofu, maziwa ya soya 4. Bidhaa za maziwa: maziwa safi, yoghurt, jibini 5. Algae: mwani wa baharini, mboga za nywele, mwani wa nyuzi ndefu Kwa kuongezea, mayai, asali, na chokoleti pia ni vyakula ambavyo vina tryptophan. Labda asali na chokoleti sikuzote zimekuwa zawadi zenye kupendwa sana kwa sababu sikuzote huwafanya watu wahisi furaha! Je, mara nyingi unahisi umeshuka moyo? Kwa kuongezea kuwaambia jamaa na marafiki juu ya hali yako ya moyo, ni njia nzuri ya kudhibiti hali yako ya moyo kupitia mazoezi ya kila siku na kula vyakula vyenye tryptophan.