How can exercise and fish oil often be a more effective treatment for depression than antidepressants? Could it be because they are both potent anti-inflammatories? Could it be that depression is a low-grade inflammatory disease of the brain¹?

Let’s look at the evidence.

1. Proinflammatory cytokines IL-1, IL-6, and TNF α (molecular messengers that set off the inflammatory response) and bacterial toxins (produced in our gut) produce
   symptoms of depression and anxiety.
2. Cytokines overactivate the HPA (hypothalamic-pituitary-adrenal) axis (the stress response) just like we find in depressed patients.
3. Cytokines increase the function of an enzyme (IDO) that breaks down tryptophan, leading to less serotonin in the brain³.
   Serotonin is the happy mood chemical that fights depression.
4. The immune system is overactive in severe depression, producing brain inflammation.
5. Using immune therapy like interferon (a cytokine) for diseases like hepatitis C or multiple sclerosis triggers depression.
6. Depression is more common in inflammatory diseases like autoimmune and heart disease.

As compelling as these pieces of information are, they are not the only indications that depression is caused by an inflamed brain.

A new technique called vagal nerve stimulation is very helpful in depression⁴. The vagus nerve is your calming, relaxation nerve. When you take a deep breath, meditate, or do yoga the vagus nerve is activated, and it releases acetylcholine, which reduces the production of inflammatory cytokines.

There may be many reasons deep breathing and relaxation work, but certainly one of them is the fact that inflammation is reduced.

We also know that omega-3 fats help depression and produce remission⁵. They work by lowering inflammation and also through their effects on cell membranes and cell communication.

Similarly, we know that exercise is an anti-inflammatory and works better than Prozac in treating depression⁶.

Another example comes out of Harvard. A group of researchers there discovered an increased number of “white matter lesions,” or little white spots in the brain
that are seen in autoimmune diseases like multiple sclerosis in depressed patients. This correlated with low levels of folate, which caused high levels of homocysteine,
a molecule that triggers inflammation in the brain⁷. So being vitamin deficient produces toxic molecules that inflame the brain and cause depression.

Of course, we must ask, “Which came first, the chicken or the egg? Does depression cause inflammation or inflammation cause depression?”

The answer is yes. It is a vicious cycle. Inflammation leads to depression, which leads to more inflammation.

The message is that to adequately treat depression we must look for, find, and eliminate the causes of inflammation and then help the body create balance in the immune system turning off this vicious cycle.

For more information on depression, please see Dr. Hyman’s new book,The UltraMind Solution.

I am always searching for valuable information to help my coaching clients. Dr. Mark Hyman’s book, The UltraMind Solution is unquestionably one of the best resources that I’ve found for helping those who struggle with anxiety, depression and other mental issues. The truth of the matter is that the mind and the body are undeniably connected. I highly recommend this book to everyone.

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1. Causes of Anxiety and Panic Attacks

These are three words that “pack a wallop”, especially in today’s world. It seems like these days we’re continuously being bludgeoned with news of more and more financial woes, the Stock Market plummeting, the latest bank failure or how Congress and the president have yet another “stimulus” bailout package that’s going to fix everything. And dare I even mention all of the other negative stuff that’s going on in the world? I have to admit that there are times when listening to the news, that even I get depressed and fearful for my own well-being. It can be pretty overwhelming.

Sometimes it just seems like our whole world has gone nuts over the last 6 months or so. The truth is – NOBODY among us knows for certain what’s going to happen next. We don’t know if a depression is looming or if the Dow is going to rise or fall today. Unfortunately though, I’m finding that many of us fear the worst. We begin to focus on this “what if” uncertainty and then punish ourselves with panic and worry in the process. The sad part is that there really are people losing their jobs and facing crisis situations. I suppose many of us wonder if it’s going to happen to us next (if it hasn’t already).

So, there in the midst of this chaos, in the middle of all the -

DOUBT – FEAR & UNCERTAINTY . . . What’s a sane, rational person to do?

Well, I just wanted to take a moment – to pause and reflect on a very comforting verse in the Bible – from Proverbs 3:5 & 6.

It’s so important for each of us NOT to lose heart in the midst of crisis. In fact, if we reflect upon history, if we reflect upon the Scriptures, we find that it’s in these moments of fear, angst and doubt that some of God’s most amazing and powerful works are done. Remember the stories of Joseph, Moses, David and Goliath and of course the miracle of Christ’s death and resurrection.

I would remind you to heed the words of the above highlighted Scripture. Let’s trust in God with all of our hearts. Let’s not fall into the trap of trusting in only what we can see with our finite pea brains. God is much bigger than any solution that we’ll ever be able to come up with and imagine. Let’s acknowledge God’s power and presence throughout the course of our “crises” and allow Him to guide us along the way.

Acknowledging God’s amazing power and control over our lives and over the course of this world, while trusting Him along the way will quickly take the sting our of those three words – doubt, fear and uncertainty.

Could our lives be any better if God Himself is directing our way?

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Undoubtedly the fastest way to reduce stress and feel better now, short of taking a Valium, Xanax, Lexapro or some other anxiety or depression medication, is to get off your “derriere” and do some sort of exercise. And, as the saying goes – “the more the merrier”. Whatever you’re feeling, whether it be emotional, physical, mental, or spiritual – STRESS or ANXIETY – the quickest and best way to feel better right now is to EXERCISE. You need to think of exercising as your quick fix – the first bullet in your arsenal, your 911 call. This may sound overly simple, but I can tell you, after coaching and counseling lots of people (who just want to feel better now) that exercise can be an immediate fix for feeling better NOW – no matter what the problem is.

Will exercise solve your problem? No, but it will make you feel better right away AND help you think clearly – 2 Things that are really helpful when it comes to problem solving.

You see, doing some vigorous exercise releases something called endorphins. Endorphins work as “natural pain relievers” and have a “pain killer” affect on the body. If you don’t believe me, you can read about them on Wikipedia by clicking here. At any rate, if you’re feeling stress, anxiety, depression, etc. you want it to stop now – the natural, healthy way. Your best bet – kick in the endorphins.

So EXERCISE.

Ok, so what kind of exercise do you do? Well, I have lots of programs that I could recommend, but I’ve found that the most effective and healthiest kind you can do (to feel better right away) is interval exercising.

When you begin, you need to keep in mind that your anxiety, fear, depression, turmoil – whatever – is the enemy. As you begin to work up a sweat, imagine that the more effort you put forth, the more you will crush that enemy – the bad feelings (anxiety, fear, depression, panic, problems or whatever). The harder you work during your exercise routine, the better you’re going to feel when you’re done. Here is where you’ll take out your frustrations. Here is where you’re going to burn away the stress, the negativity, the anxiety, the bad emotions, the worry, the doubt, the fear. Here is where you begin to feel better.

Interval Exercise to Reduce Stress & Feel Better Now

Below is my prescription for an effective “Feel Good” exercise routine. I’ve done a lot of different types of exercise programs. There are lots of good ones out there. But, the one I’m sharing with you below is one that I know will bust through the stress and make you feel better immediately. And, of course you’ll get all of the health benefits from doing it as well. It’s one I discovered while doing the Body for Life exercise program and it works particularly well for reducing stress.

Now, keep in mind, it can be as easy or difficult as you want, but I guarantee that you’ll feel better after trying it. And the harder you work at it, the better you’ll feel afterwards, which should be your goal. I do this type of interval exercising myself just about every day and it makes me feel great! Don’t worry if you don’t do it perfectly. The important thing here is that you do what you can. Try to follow it as best as you can. Refer to the following chart for guidance. Doing this the interval way will help you immediately blast away the cortisol in your body, which usually is a major contributor to your physical symptoms of stress, anxiety, depression or panic.

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