THE SPORT IS THE BEST ANTI-DEPRESSANTS ?

Jean-Baptiste WIROTH

Doctorate in Exercise Physiology

Specialist sports / health

E-mail : jb.wiroth@wts.fr

WebSites : http://www.wts.fr and http://www.sport-entreprise.fr

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According to the Physicians Desk Reference, depression is a condition characterized by a painful and sad mood associated with a reduction of psychomotor activity. The depression covers a wide spectrum of emotional states ranging from "soft patch" in the momentary real psychiatric disorder.

Now the experts are unanimous in saying that regular physical activity is an excellent and appropriate means of preventing psychological problems. Walking or running in the leaves therefore appear to be in an excellent way to combat the disease !

Causes

Unfortunately, depression affects more and more people, especially women, without one really knows why. It is often the result of a painful event that problems arise (death, dismissal, separation, athletic failure ...). The transitions are also sensitive periods (transition from childhood to adolescence, including retired sports ...).

Fall and winter are conducive to the emergence periods of unrest, particularly because of the decrease in brightness of the sun and the reduction of spontaneous physical activity.

It seems logical to think that our modern lifestyle has a strong influence on the genesis of the problem. The loss of connection with nature, nutritional modifications, communication ever more dense, chronic pessimism of the media are so many causes that can explain the phenomenon.

Symptoms

The disease is complicated to understand both the individual itself and its surroundings. The first step is to diagnose the problem.

On a psychological level, the depressed person is feeling sad with loss of motivation, anxiety, self-deprecation ... The emotional suffering can bring to contemplate suicide.

On the physical level, the depressed person suffers from lack of appetite, fatigue, insomnia, headache, altered libido.

Note that there are a number of similarities with the particular parasympathetic overtraining. Symptoms usually have their maximum intensity in late night and early in the day.

Prevention

It is a fact, some people are more fragile than others (women, youth, seniors, sporting high-level). In these people, prevention is the healthiest nutrition possible, maintaining social ties, and regular physical activity and appropriate.

Physical activity plays a preventive role irreplaceable in that it stimulates and regulates the body, including hormone-(serotonin, endorphins ...). For maximum benefit of sports, meetings must be adapted both in terms of duration and intensity. We do not engage in efforts too long or too intense to have an opposite effect to those intended (exhaustion, disgust ...). In terms of frequency, the correct dosage seems to be 2 to 4 sessions of physical activity each week and a weekly volume of 2 to 6 hours. Of course, if we no longer practiced for a long time, one session per week from 30 to 60 minutes will suffice at first. In a second step we will only consider switching to 2 sessions per week.

Socially, in a context where the patient has a tendency to isolate themselves, it is important that relatives (family, friends) maintain a dense link, including whether it is against the wishes of the person.

Treatment

In proven cases of depression and installed, do not hesitate to consult a specialist who will then propose a treatment based on anti-depressants and psychotherapy. These two treatments are synergistic as inseparable.

Of course, the problems are not solved in a few weeks, we must be patient. As for the entourage, he must realize that depression is a real disease, and that the person did not choose to be in this state. It is therefore particularly important to be understanding, patient and involved.

Depression and nutrition

It is important to adopt a diet "hypotoxic" which does not generate the acidification of the body and inflammation. A frail or sick so avoid alcohol, tobacco, sugar, hydrogenated fats. Screening for food intolerance is strongly recommended in such situations. In contrast, the preferred vegetables, fruits, fish, virgin oils, cereals and gluten-free foods ... which are fun. During the year, we systematically use an energy drink to support the organization.

The secretion of neurotransmitters (dopamine, catecholamine, serotonin and above) is of course central to the problem. Indeed, these are made from essential amino acids (tyrosine and tryptophan) which must be supplied by the diet (eggs, meat, fish, pulses) and then absorbed by the digestive system.