Mental health is undoubtedly a pandemic in our modern society, and it seems that in the upcoming years, even more people will experience anxiety and depression. Understanding what can be most helpful for patients, in addition to psychotherapies, is crucial. Why does a sports physiotherapist talk about this? Because it affects not only the general population but also athletes of all levels. It is crucial to understand this to maintain regeneration potential, concentration, as well as decrease the potential for injuries—both chronic and acute. This concerning graph from USA Facts shows a drastic increase in mental health issues in recent years, with the trend likely to continue. What is particularly alarming is that around 30% of people aged between 18 and 49 reported mental health issues in 2021. We can only imagine how the years 2022 and 2023 have gone, especially with increased social media usage and high dopamine activities such as TikTok and Reels.
Chronic stress, anxiety, depression changes brain and hormone levels
Chronic stress exerts a profound impact on both the brain and the autonomic nervous system (ANS). Prolonged exposure to stressors triggers a cascade of physiological responses, leading to alterations in brain structure and function. The hippocampus, a region crucial for memory and emotional regulation, can experience atrophy, impairing cognitive processes.
Concurrently, the amygdala, responsible for emotional responses, may undergo hyperactivation, contributing to heightened emotional reactivity. The ANS, composed of the sympathetic and parasympathetic branches, becomes imbalanced during chronic stress, with an overactivation of the sympathetic "fight or flight" response and a compromised parasympathetic "rest and digest" function.
This imbalance can lead to a range of health issues, including cardiovascular problems and compromised immune function, along with heightened risks of sleeping disorders and diminished regeneration potential. Chronic stress disrupts the delicate balance of the autonomic nervous system, impacting not only immediate physiological responses but also contributing to long-term health challenges.
Impaired chronic mental health requires more than just psychotherapies
I see a significant mistake in solely relying on therapies without addressing what can truly enhance the activity of inhibitory structures such as the prefrontal cortex and hippocampus to effectively inhibit the amygdala, which seems to have a life of its own, if we are talking about chronic mental health problems.
Physical activity is crucial, with the recommendation being around 70-75% of the maximum heart rate for approximately 30-45 minutes of aerobic training every day or every second day. This should be accompanied by healthy routines, reducing non-natural high dopamine activities, surrounding yourself with serotonin-boosting activities, as well as engaging in oxytocin-releasing activities. Certainly, it is advisable to combine physical activity with psychotherapies that employ a proactive approach, rather than merely 'collecting weed in the garden.'
Don't forget that there are two main psychotherapy approaches. The first, while common, primarily involves collecting the weeds in the garden (your traumas and problems) The second, more crucial for individuals prioritizing their health, is proactive—it not only involves collecting the weeds but also simultaneously enriching the soil with new water and fertilizers (education, routines, tasks, physical activities). That is why it's important to choose your therapist wisely, and if you don't resonate with the first therapy, other therapists are waiting for you with open arms.
Amygdala, Hippocampus, Cortex during physical activity
Aerobic activity, such as running for 30-45 minutes (around 70-75% of maximum heart rate), has various positive effects on the brain, including the amygdala, hippocampus, and cortex, which are relevant to mental health disorders treatment.
1) Amygdala during aerobic physical activity
Aerobic exercise has been associated with a reduction in amygdala activity. The amygdala is a key brain region linked to the processing of emotions, including fear and anxiety. Regular aerobic activity may help regulate its responses, leading to decreased anxiety levels.
2) Hippocampus during aerobic physical activity
The hippocampus, critical for memory and emotional regulation, tends to benefit from aerobic exercise. Studies suggest that regular aerobic activity may contribute to the growth of new neurons in the hippocampus, potentially enhancing cognitive functions and aiding in anxiety management. Additionally, aerobic exercise is associated with improved blood flow to the hippocampus, further supporting its health and preventing shrinkage.
3) Cortex during aerobic physical activity
The prefrontal cortex, a crucial part of the broader cortex responsible for executive functions such as decision-making and emotion regulation, stands to benefit from aerobic exercise. It is believed that regular aerobic activity positively impacts the prefrontal cortex, potentially enhancing its inhibitory control over emotional responses and contributing to anxiety reduction. Moreover, engaging in physical activities is associated with enhanced blood flow to these brain regions. Notably, individuals often experience improved clarity of thought and reduced brain fog after physical activity, highlighting the positive cognitive effects of increased blood circulation in these vital areas of the brain.
In conclusion
High-dopamine activities and all the non-natural elements surrounding modern society bring about numerous detrimental effects, with mental issues being undoubtedly one of them. To prevent this, it is crucial to understand what truly matters in life.
If you, your friend, or someone you know is dealing with mental health issues, it is important to educate them on how to proactively approach addressing their chronic problems. Drawing from my personal experience with sleeping problems and poor regeneration potential, I found it necessary to delve deeply into understanding how the brain and hormones function to help myself. Unfortunately, I received no education on this from any doctor or psychotherapist I encountered.
If you find this article useful, I would be grateful if you could share it with more people, as mental health will become an increasingly common topic in the following years.
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