Pace your panic
…how running can prevent anxiety
The Panic patrol at your service! With sky-high anxiety and depression numbers worldwide, you simply cannot ignore it. Here’s a short read on a massive topic and how running is proven to prevent mental illness.
The Panic patrol at your service! With sky-high anxiety and depression numbers worldwide, you simply cannot ignore it. Here’s a short read on a massive topic and how running is proven to prevent mental illness.
”The global prevalence of depression and anxiety increased by a heavy 25%, in the first year of the COVID-19 pandemic…”
400 million
The global prevalence of depression and anxiety increased by a heavy 25%, in the first year of the COVID-19 pandemic, according to a recent scientific study by the World Health Organization (WHO). At their website you also find that around 400 million people suffer from it. These are numbers we can measure, and it’s probably only the tip of the iceberg. People are not feeling well. It’s a sad fact. So, remember to be gentle with your fellow human beings and don’t forget about showering yourself with love and respect. And go running!
“The greatest mistake in the treatment of diseases is that there are physicians for the body and physicians for the soul, although the two cannot be separated”.
Exercise vs Medication
“The greatest mistake in the treatment of diseases is that there are physicians for the body and physicians for the soul, although the two cannot be separated”. Although Plato said that 2400 years ago - the world of medicine didn’t want to admit that body and mind are connected until recently. The revelation in the last decades led to study upon study, and finally there’s proof that shows how exercise completely outplay medication over time. Partly because the effects of running are similar to those of medication, but also since your brain gradually becomes resistant to a drug’s effects. Running, on the other hand, gives you an increased sense of self-confidence and control, and the cumulative impact of these small triumphs is astronomic.
Simply put: Antidepressants = the psychological attribution is external (the reason I get better is because of the medication. The pill is controlling my situation.)
Aerobic exercise = the psychological attribution is internal (the reason I get better is because I try. I am taking control of my situation.)
Simply put: Antidepressants = the psychological attribution is external (the reason I get better is because of the medication. The pill is controlling my situation.)
Aerobic exercise = the psychological attribution is internal (the reason I get better is because I try. I am taking control of my situation.)
Brain bottom lines
It’s not rocket science - aerobic exercise (such as running) builds a healthier brain, and a healthier brain is going to feel better. This applies as much to the dedicated ultra runner as the casual jogger. Running lowers the levels of stress hormones, such as cortisol and adrenaline, in our bodies. It gets our heart rates up, it pumps waves of oxygen to the brain and the chemical effect is immediate. How? Here are the basic facts you need to know:
”When you run, you keep the mind from wandering into stressful zones, like traumatic flashes from the past or cold sweat worries about the future.”
Hippocampus:
You find this complex brain structure embedded deep into the temporal lobe. Dressed in a plastic and vulnerable design, it plays the main character in emotional processing, learning and memory. The hippocampus is sensitive and gets damaged easily by a variety of stimulation and - listen to this - is often shrunken in people with depression!
So what is the cure for a dried out hippocampus? Running, of course! Aerobic exercise makes it grow and activate again.
So what is the cure for a dried out hippocampus? Running, of course! Aerobic exercise makes it grow and activate again.
Dopamine:
Running boosts the release of the “feel good” hormone dopamine. This neurotransmitter superstar has been famous for a while, inspiring motivation, drive, change and education, while protecting nerve cells from damage.
DNM (Default Mode Network):
DNM is a system of connected brain areas that show increased activity when a person is not focused on what is happening around them.
Running, just like meditation, lowers the DMN activity, helps to refocus the brain and cuts off destructive thinking. When you run, you keep the mind from wandering into stressful zones, like traumatic flashes from the past or cold sweat worries about the future.
Running, just like meditation, lowers the DMN activity, helps to refocus the brain and cuts off destructive thinking. When you run, you keep the mind from wandering into stressful zones, like traumatic flashes from the past or cold sweat worries about the future.
BDNF (Brain-Derived Neurotrophic Factor):
Running increases the release of BDNF - a dopamine triggering protein highly involved in brain cell growth. This lifeguard supports the survival of existing neurons and boosts the growth and differentiation of new neurons and synapses. A recent study shows that BDNF is your most loyal companion on the run! This brain fertilizer buddy is in charge of the long-lasting changes that happen in the brain when you get those legs going and the best thing is: these benefits continue even if you do not work out every day.
”After only 20 minutes of running this genuine pain killer makes your body relax and slows down its breathing. The euphoric feeling stays for a few hours after a run.”
GABA (Gamma-aminobutyric):
GABA pills are known and debated chill pills. Instead of swallowing the wrong dosage - go running and get that GABA flow in a natural way! This calming neurotransmitter slows down your brain by blocking specific signals in your central nervous system (your brain and spinal cord). More specifically, messages that signal fear, anxiety and stress. When you run, GABA release makes it easier for you to take on challenges in life.
Endorphins:
You want to feel happy? Then you need increasing doses of opioid pain relievers. Endorphins are one of those, and it flows naturally when you eat, have sex and in particular when you exercise. After only 20 minutes of running this genuine pain killer makes your body relax and slows down its breathing. The euphoric feeling stays for a few hours after a run.
Endocannabinoids:
Our body’s natural versions of cannabinoids get you high without smoking weed… Endocannabinoids are tiny molecules made of lipids (fats) that circulate in the brain and body and cause plenty of positive effects. Forget about anxiety and stress - go for a run! Don’t take that pain relief pill - do some jogging instead. Enhance your learning and memory, prevent inflammation and a poor immune system - set the endocannabinoids free by moving your body. They also affect hunger, and above all, they come with no side effects.
Norepinephrine (also called noradrenaline or noradrenalin):
When you go for a run, this hormone and neurotransmitter team up with dopamine and boost happy-go-lucky feelings. Your fight-or-flight response, your ability to deal with stress and anxiety, your concentration, cognition, motivation and even intellect are managed by this mood stabilizing friend. Quality of life and social interaction improves.
”One proven way to elevate Serotonin levels is to go for a run. It leads to long-term optimism and happiness.”
Serotonin:
Another member of the cheerful unanxious club of neurotransmitters. Serotonin is produced naturally in our bodies and is needed for our nerve cells and brain to function. But these levels are reduced in depression and affects your sleep, digestion, bone health, wound healing, blood clotting, sexual desire, nausea in a negative way. One proven way to elevate Serotonin levels is to go for a run. It leads to long-term optimism and happiness.
Antibodies:
It’s not easy being jolly when you are sick. It’s quite the opposite, you feel low. Our internal army of protectors are called antibodies and they are proteins produced by the immune system in response to infection. This defense organization works hard on destroying and eliminating disease-causing organisms. The stronger army the easier it is to block viruses and bacteria from infecting your cells. How can you strengthen your immune system and feel better? You know the answer now - go running! Your antibodies increase by aerobic exercise which leads to a stronger and more alert body that detects and prevents infections faster.
Running! It makes you physically and mentally fit for years to come. There are no monthly fees to pay, no equipment needed (barefoot running is cult), not a set time. It’s free and it makes you free. Pure, wild and mind-blowing self love. Go for it! Run your life!
Post Scriptum: do you still hate running? We are putting together a little guide for the anti-jogger. Stay tuned, friend.
Post Scriptum: do you still hate running? We are putting together a little guide for the anti-jogger. Stay tuned, friend.