Exercise & Depression, 4

In a TV interview, the former first lady basically said that a sedentary lifestyle is killing Americans. Unfortunately, sedentary lifestyles are becoming even more common throughout the world. Rates of depression appear to be growing, as well. The results of this survey are particularly pertinent because they reveal that even small lifestyle changes can reap significant mental health benefits. Dr. Harvey, lead researcher, says they are still trying to determine the reason that exercise appears to have this protective effect. It may be due to the combined impact of the various physical and social benefits of physical activity. Harvey says he believes there is great potential to integrate exercise into individual mental health plans and broader public health campaigns. “If we can find ways to increase the population’s level of physical activity even by a small amount, then this is likely to bring substantial physical and mental health benefits.”

Exercise & Depression, 3

Dr Samuel Harvey, lead author for the largest survey of its kind for any link between exercise and depression, said, “We’ve known for some time that exercise has a role to play in treating symptoms of depression, but this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression. These findings are exciting because they show that even relatively small amounts of exercise, from a minimum of one hour per week, has the potential to deliver significant protection against depression. Dr. Harvey found it fascinating that the first hour of exercise turned out to be crucial. Most of the mental health benefits of exercise were realized within the first hour of exercise undertaken each week. The researchers concluded that just one hour of exercise a week reduced the chances of developing depression by a massive 44%.

Exercise & Depression, 2

In the largest survey of its kind, researchers monitored 33,908 “healthy” Norwegians for more than 11 years. The cohort of adults were selected on the basis of having no symptoms of common mental disorder or limiting physical health conditions. Validated measures of exercise, depression, anxiety, and a range of potential confounding and mediating factors were collected. The practice of regular leisure-time exercise was associated with a reduced incidence of future depression but not of anxiety. The majority of this protective effect occurred at low levels of exercise and was observed regardless of intensity. After adjustment for confounders, the population attributable fraction suggests that, assuming the relationship is causal, researchers estimated that 12% of future cases of depression could have been prevented by just one hour of exercise per week. 

Exercise & Depression

Dr. Samuel Harvey is the lead author of a study that evaluated the impact of exercise on depression and anxiety. The results were reported this month on line. According to the study abstract, the purpose of this study was to address:

1)   whether exercise provides protection against new-onset depression and anxiety

2) if so, the intensity and amount of exercise required to gain protection

3) The mechanisms that underlie any association between exercise, depression, and anxiety.

In the largest survey of its kind, the anxiety and depression levels of 33,908 Norwegians were monitored for more than 11 years.

Lectins, 2

Lectins may be harmful, at least for some people, if consumed in excess in uncooked or improperly-cooked forms. Some think that the negative effects of lectins are due to gastrointestinal distress through interaction of the lectins with cells in the intestines. Symptoms of toxicity may include diarrhea, nausea, bloating, and vomiting. Some have suggested that there are ways to reduce the toxicity of lectins. For example: soaking legumes and beans for a couple of hours in water with a little added lemon juice and then cooking them in a pressure cooker. Thinking back to my childhood, I recall that my mother always cooked legumes and beans in a pressure cooker. I think I’ll get one and try doing this myself. Can’t hurt!

Lectins

Lectin is the name for a type of protein that is concentrated more in some foods than others. Foods with the highest lectin activity include: grains (especially wheat), legumes (especially soy), some nuts, dairy, and nightshades (e.g. eggplant, tomatoes, potatoes, peppers, etc.). The frequent consumption of large amounts of lectins has been shown potentially to damage the lining of the digestive system. An article published in April of 2017 suggests that lectins can cause disease. Some lectins can actually move through the intestinal wall and even deposit themselves in distant organs. If you are interested more information can be found at this link.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115436/

Rat Leptin Studies

Studies with rats have shown that Leptin resistance (in combination with insulin resistance and weight gain) is seen in rats after they are given unlimited access to palatable, energy-dense foods. This effect can be reversed when the rats are again fed a better diet and are not given unlimited access to the food. This suggests the value of human beings moving toward a balanced intake of foods that are unrefined along with appropriate portion control. Interestingly, this approach is what is mirrored in the Longevity Lifestyle Matters program. Studies in 2008 (led by Shapiro) and in 2010 (led by Oswal) suggest that that the main role of leptin is to act as a starvation signal when levels are low and to help maintain fat stores for survival, rather than a satiety signal to prevent overeating. Leptin levels signal when an animal has enough stored energy to spend it in pursuits besides acquiring food.