New research! Exercise can relieve anxiety and depression! The three most effective ones are these →

There are too many things to do in life and no idea about work... These make many people feel anxious and in a bad mood in daily life. Exercise is a widely accepted non-drug method to relieve anxiety.

Exercise can improve anxiety

During exercise, we produce a key metabolite, lactic acid. In August 2024, a study published in Cell Metabolism, a subsidiary of the journal Cell, by Zhang Li's team from the Guangdong, Hong Kong and Macao Central Nervous Regeneration Research Institute of Jinan University found that lactic acid is produced after exercise, which significantly increases lactic acid levels in the blood and brain. At this time, lactic acid molecules promote the lactylation of specific synaptic proteins in the cerebral cortex, thereby effectively alleviating anxiety caused by stress.

Research screenshots

The study used adolescent mice to verify that: through 14 days of treadmill exercise (let the mice run for 1 hour every day for 14 days), it was found that exercise increased the lactic acid levels in the mice's circulation and brain, and successfully prevented the occurrence of anxiety behavior in mice. The study showed that lactic acid plays a core role in the anti-anxiety effect of exercise, and exercise training is a key factor in anti-anxiety.

This final study revealed that exercise can affect brain function through metabolic pathways and provided new evidence that exercise training can improve anxiety.

Top 3 "Best Exercises" for Anxiety and Depression

What is the best exercise to fight anxiety and depression? In January 2024, the British Medical Journal published a study on the relationship between exercise and depression, which found that exercise can have a good therapeutic effect on depression. The top three exercises with the best effects are: dancing, jogging, and yoga!

Research screenshots

The study included 14,170 subjects, and each trial was evaluated and the type, intensity, and frequency of exercise were recorded. At the same time, the gender, age, depression level, and differences between groups of participants were also taken into account. Based on the therapeutic effect of exercise on depression, the best exercises for anxiety and anti-depression were selected:

In addition, the study found that walking or jogging is effective for both men and women, strength training has a greater effect on women, and yoga has a greater effect on men .

Fight anxiety and depression,
You can also try these methods

In addition to exercise, sunshine, music, and even a cup of hot tea or a piece of chocolate are very helpful in relieving depression. Try these little methods!

1

5 Foods to Try for Anxiety and Depression

Several studies have confirmed that diet can also affect our mood. In 2019, a study jointly published by universities in the UK and Australia showed that a healthy diet can significantly improve symptoms of depression. Long-term use of a diet that includes a lot of fresh vegetables and fruits, whole grains, nuts, fish, shrimp and seafood (eat less red meat and sweets) is very helpful in preventing and improving symptoms of depression.

2

Get closer to nature and get more sun.

Being close to nature and getting more sun exposure can also help improve your mood. Bright sunshine can help the body release serotonin and improve the release of melatonin.

Epidemiological surveys show that autumn and winter are the peak seasons for depression, especially in some high-latitude countries, where the weather is cold and there is less sunshine. The incidence of depression is very high in winter. Many people feel depressed and upset when the weather is gloomy. Therefore, if you take some time every day to bask in the sun, your mood and sleep will be much better.

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3

Listening to cheerful music can bring a good mood

When you are feeling down, listening to some cheerful music can help you get rid of depression. When you listen to music, most of the brain areas of the limbic system (emotional system) are involved, which can always mobilize enthusiasm and regulate emotions. In addition, music also has a calming and stress-relieving effect.

4

When you are in a bad mood, talk to a friend or give him a hug.

Communicating and talking with friends can also relieve negative emotions. Hugging someone can release hormones such as oxytocin in the brain and reduce the reaction of the amygdala (which controls negative emotions). Therefore, hugging can relieve people's negative emotions and even relieve physical pain.

5

Get a relaxing massage when you are in a bad mood

Getting a massage can increase the level of norepinephrine in the body, which is one of the hormones that many antidepressant drugs target. In addition, massage can also reduce the level of stress hormones and increase dopamine levels, all of which can make you feel more relaxed and happy.

6

Warm yourself up when you're in a bad mood

Feeling warm can promote the release of oxytocin, enhance feelings of trust and tolerance, and relieve negative emotions. So, holding a cup of hot tea, covering yourself with a blanket, or simply taking a hot bath can make you feel much better.

7

If you are in a bad mood, try eating a piece of chocolate

After consuming chocolate, the human body will secrete dopamine, which makes people feel happy.

Planning and production

Source: Health Times

Reviewer: Li Jingjing Professor and Chief Physician, Department of Neurology, Beijing Tiantan Hospital

Editor: Yang Yaping

Proofread by Xu Lai and Lin Lin

Note: The cover image is a copyrighted image. Reprinting it may lead to copyright disputes.