Oxygen, blood sugar, and a host of nutrients are critical for brain function and a healthy stress response, but if these are not effectively circulated to where the brain needs them, then they will be of little value. Improving circulation, as noted under Step # 2 on the value of Physical Activity is one important way in which exercise improves cognitive functioning and reduces stress and depression, but it is not the only way.
We know that elevated cortisol—from excessive or prolonged stress or depression—can result in brain-cell damage and brain-cell death in the hippocampus, leading to increased risk for dementia. Exercise improves circulation and but it also decreases cortisol—the stress hormone responsible for this death of neurons. It also increases endorphins which help us feel better. And it enhances serotonin production which also helps facilitate relaxation and sleep.
As noted in Step # 2, physical activity is cost-effective and pairs the unwanted side effects of most drugs. Moreover, physical exercise appears to be even more effective than medication for alleviating depression—in both men and women—and offers an effective means of coping and feeling better.
Warning:
Before you set out for a 5-mile jog, you need to be aware of one more thing regarding exercise. Prolonged vigorous physical activity can increase oxidation and inflammation in your body if you do not have enough antioxidants in your diet to keep those free radicals under control. Therefore, it’s always wise when initiating a more vigorous exercise program to boost your level of antioxidants. Alpha-lipoic acid (ALA) and NAC are among our favorites. These increase glutathione, our bodies’ own antioxidant free radical scavenger, which is one thousand times more powerful than vitamin C or E alone. These can also help to protect the brain, as well as the cardiovascular system.
If you are a person who cannot exercise vigorously, or at times when you cannot exercise, another great free antidepressant is deep breathing. Deep breathing is a great way to oxygenate the blood and brain. It has a very potent mood-elevating effect, Although this is often taught in conjunction with yoga, crossing your legs and saying Ohmmmm are optional.
Almost any strategy that will slow and deepen your breathing may help. For example, simply counting to four while you breathe in, and again counting to four while you breathe out, can slow your breathing.
Also it’s helpful to breathe from deep down using your diaphragm, rather than using just the top of your lungs. It may help to imagine you have a balloon in your tummy, that expands as you breathe in and count to four, and deflates as you breathe out and count to four. Simply doing a dozen or so repetitions of this deep breathing can do much to reduce the tension in your body, and oxygenate your brain.
