{"id":27688,"date":"2020-05-18T12:40:05","date_gmt":"2020-05-18T08:10:05","guid":{"rendered":"http:\/\/betasport.ir\/en\/?p=27688"},"modified":"2020-05-18T12:40:07","modified_gmt":"2020-05-18T08:10:07","slug":"lifestyle-3-2-2-4-3","status":"publish","type":"post","link":"https:\/\/betasport.ir\/en\/lifestyle-3-2-2-4-3\/","title":{"rendered":"PSYCHOLOGICAL BENEFITS OF EXERCISE \u2013 IMPROVE YOUR MENTAL HEALTH"},"content":{"rendered":"

PSYCHOLOGICAL BENEFITS OF EXERCISE \u2013 IMPROVE YOUR MENTAL HEALTH<\/strong><\/span><\/h2>\n

\"\"<\/p>\n

The topic of mental health is to still something of a taboo, although over the last few years conversations are becoming more and more open on the issue. Why? Because more and more people are being diagnosed with varying degrees of mental illness every day. Luckily, society appears to finally be turning the corner on mental health and developing a fuller understanding of what it actually means.<\/p>\n

Good to know:<\/strong><\/span><\/h3>\n

The Institute for Health Metrics and Evaluation claims that around 13% of the world\u2019s population suffers from one form of mental health condition or another.<\/p>\n

\"\"<\/p>\n

THE \u201cD\u201d WORD<\/span><\/strong><\/h3>\n

Depression is probably the most widely recognized form of mental illness and one that touches many. For those who don\u2019t know what depression actually is, it\u2019s probably easier to begin with what it isn\u2019t. It\u2019s not just a simple case of \u201cfeeling sad\u201d. It is a debilitating illness that can have significant ramifications on the lives of those it affects.<\/p>\n

The root cause?<\/span><\/strong><\/h3>\n

Science tells us that there are four chemicals that can have an impact on your happiness \u2013 serotonin, endorphins, dopamine, and oxytocin. Any imbalance can have dramatic results. So, to address depression you need to address this imbalance if you want to give yourself a fighting chance of getting out of it.<\/p>\n

Prescribed medication is obviously one way of addressing the issue, with varying side effects, but the good news is that there are methods that can be applied beyond the realms of pharmaceuticals.<\/p>\n

It\u2019s widely acknowledged that the simple act of exercising can help in the release of endorphins. This is the chemical change in your brain that will increase your sense of wellbeing and can be triggered with just 15 minutes of exercise.<\/p>\n

To maintain a healthy balance, you\u2019ll need to find something that works for\u00a0you<\/em>, be it\u00a0going for a run, taking a 30-minute stroll through your local park or riding your bike up the most gear-breaking of hills.<\/p>\n

SPORT AS A MEANS TO REDUCE STRESS<\/strong><\/span><\/h3>\n

Stress is your body\u2019s reaction to a threatening situation, explains Dr. Erica Jackson Ph.D in her article \u201cSTRESS RELIEF: The Role of Exercise in Stress Management\u2019\u2019.\u00a0Here, she states that between \u201c75% and 90% of primary care physician visits are caused by stress-related illnesses.\u201d<\/p>\n

The good news is that exercise can help. She goes on to explain that \u201chuman and animal research indicates that being physically active improves the way the body handles stress because of changes in the hormone responses, and that exercise affects neurotransmitters in the brain such as dopamine and serotonin that affect mood and behaviors\u201d.\u00a0Train your body one way and it\u2019ll train itself in another.\u00a0Once again, this is thanks to our friend serotonin.<\/p>\n

\"\"<\/p>\n

Jackson recommends \u201c150 minutes of moderate-intensity\u00a0aerobic exercise\u00a0per week or 75 minutes of vigorous-intensity\u00a0aerobic exercise\u00a0per week\u201d. This can be adjusted according to your need. She continues by stating \u201cbreaking the exercise into two 10 to 15-minute sessions, one before work and one at lunch time when possible,\u00a0can help combat stress\u00a0throughout the day\u201d.<\/p>\n

FOOD AND MENTAL HEALTH?<\/strong><\/span><\/h3>\n

Sport can certainly assist in improving or maintaining mental health, but is there anything else you can be doing? Sure.\u00a0Eat properly.\u00a0Recent research suggests diet can have a significant impact on your mental wellbeing.<\/p>\n

\u201cThere is strong epidemiological evidence that poor diet is associated with depression. The reverse has also been shown, namely that\u00a0eating a healthy diet\u00a0rich in fruit, vegetables, fish and lean meat, is associated with reduced risk of depression.\u201d<\/p>\n

\"\"<\/p>\n

Of course, diet is key to performing well in your sport of choice, so the benefit is twofold. With a balanced diet you not only promote a healthier mind, you\u2019re giving yourself the fuel to continue your therapeutic sport sessions.<\/p>\n

In essence, there\u2019s much credibility to the saying \u201csound body, sound mind\u201d. We should never underestimate the importance of mental health.\u00a0It\u2019s easy to shrug off the things that wear us down as \u201cjust part of life,\u201d but incorporating a healthier way of living will not only serve to make you fitter \u2013 it\u2019ll help to keep your mental wellbeing in check.<\/p>\n

Warning:<\/strong><\/span><\/h3>\n

Depression is a serious illness. Exercise or changing your diet cannot replace professional medical treatment. Consult your doctor if you notice that you are experiencing typical symptoms of depression.<\/p>\n

Presented by R&D Department of Tanin Peak Sabalan<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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