How to Fight Depression (Without the Pills)

Exercise is better than antidepressants.

● 1 in 10 Americans now takes antidepressant medication

But there are other ways to fight depression:
■ Regular exercise can improve mood in people with mild to moderate depression
■ Exercise can also help treat severe depression
Exercise vs Antidepressants Study:

■ 3 groups:
● Aerobic exercise
● Antidepressant medication
● Aerobic Exercise + Antidepressant medication

■ Results:
● After 16 weeks 65% of people in all 3 groups no longer had major depression
● Exercise and antidepressant results were essentially the same

■ Follow up:
● Exercise’s effects lasted longer than those of antidepressants.
How does exercise relieve depression?

Exercise enhances the action of endorphins

■ Endorphins improve natural immunity
■ Reduce the perception of pain.
■ They may also serve to improve mood
Another theory is that exercise stimulates the neurotransmitter norepinephrine
■ This may directly improve mood

Besides lifting your mood exercise:
■ Lowers blood pressure
■ Protects against heart disease and cancer
■ Boosts self esteem
What exercises are the best for fighting depression?

Get runners high
■ When it comes to fighting depression, aerobic exercises have the edge
● 20-30 minutes most days a week
(Intensity level doesn’t matter, just get moving!)
■ When you cross a threshold while running, you get “runners high”
● A release of endorphins
Endorphins are the body’s natural morphine
Produce joy and decrease pain levels
Boost strength to boost your mood
■ Study of 45 stroke survivors with depression found that a 10-week strength training program helped reduced symptoms of depression

■ Benefits of strength training:
● Mastery and control
● Visible results
● Focus
Inhale, Exhale

■ Yoga
● Improves flexibility
● Involves mindfulness
(Which breaks up repetitive negative thoughts)
● Improves balance
● Is meditative

■ Study of 65 women with depression
● 34 women who took a yoga class twice a week for two months showed a significant decrease in depression
Compared to the 31 women who were not in the class

Take a hike
■ Simply walking his numerous benefits
● In one study, walking fast for about 35 minutes a day five times has a significant influence on mild to moderate depression symptoms
● Just getting outside can boost mood
Sunshine stimulates our serotonin levels
Many researchers believe that an imbalance in serotonin levels may influence mood in a way that leads to depression.

■ Benefits of walking include:
● Lowers disease risk
● Strengthening heart
● Gives you energy

May God Bless Nigeria, America And Israel And Take Care Of Us; May God Make His Face Shine Upon Us, And Be Gracious To Us; May The Lord Lift Up His Countenance Upon Us, And Give Us Peace, In Jesus Christ Name, We Pray! Amen!

May The Grace The Lord Jesus Christ, And The Love Of God, And The Fellowship Of The Holy Spirit Be With You All. Amen!