In any given year, one million Australian adults suffer from depression, and around two million suffer from anxiety. Given these statistics, it’s no wonder mental health has become an important topic of conversation.

Depression

Depression affects how you feel about yourself and makes day to day life more difficult to manage. It is not a sign of personal weakness, failure, or “all in the mind”. It can happen to anyone. Biological factors (brain chemistry, genes and personality traits), life events (trauma or long-term stress), as well as illness are just some of the factors that contribute to developing depression. It is a complex condition and research is ongoing to understand exactly what happens in the brain to cause depression.

The Australian Centre for Behavioural Research in Diabetes (ACBRD) conducted a study that found that nearly half (47%) of all people with diabetes in Australia have experienced a mental health challenge because of their diabetes in the past 12 months.

Having a medical condition, such as diabetes, can trigger depression in two ways. Serious conditions can bring about depression directly, or can contribute to depression through associated stress and worry, especially if it involves long-term management, such as in diabetes.

The treatment for depression and diabetes involves a coordinated approach that monitors both diabetes management and the symptoms of depression. It is about finding the treatment that works best for each person. Some people with diabetes and mild depression may find that regular physical activity improves depressed moods, and also helps control blood glucose levels.

The science behind the reason to exercise

Studies show increases in circulating beta endorphins after exercise promotes a good mood, increases your pain threshold and helps with the growth of new brain cells. Certain types of exercise also increase testosterone levels in both men and women, which is thought to have a protective effect against depression. Additionally, the binding of stress chemicals, such as adrenaline, with muscles produces a more relaxed state of mind.

What exercise? How often? How hard?

A comprehensive Australian study demonstrated that moderate to high-intensity resistance training, performed two to three times per week, is more effective than low-intensity resistance training for people with depression. However, given the degree of complexity with diabetes and depression, it is important to exercise at an intensity that is appropriate for you. Check in with your GP or an accredited exercise physiologist to assess what level is right for you.

Active hobbies

Find an active hobby that you enjoy and plan to do it regularly. Team sports are a great way to meet new people, benefit from collaboration, communication and stay motivated (because your team is relying on you). Other active hobbies to consider could include bowling, dancing, joining a walking group, golfing, tai chi classes or rowing. Perhaps try something completely different such as joining a drama class – you’ll be exercising your brain as well as your body, and benefitting from group work. Take a look at what’s on offer at your local community centre or search online.

Yoga

Yoga has been shown to enhance mood. Higher intensity yoga with an emphasis on mindfulness tends to have a better impact on mood than low-intensity, low focus yoga. Yoga has also been shown to help reduce perceived stress and anxiety, which in turn can help lower your heart rate, blood pressure and breathing rate.

Get outside

Try to get outside to exercise to get your daily dose of vitamin D. Outdoor exercise or “green exercise” may provide additional mental health benefits, especially when it comes to managing stress, anxiety and mood. One theory is that outdoor exercise may reduce neural activity to the area in your brain which is responsible for, among other things, repetitively processing negative feelings and thoughts. Next time you are feeling low, try some outdoor exercise such as a local walking trail, park or public garden that is away from the urban sprawl. Even a spot of gardening will give you an extra physical boost. Even better, get involved with a community garden. Not only will you be getting a vitamin D fix and a physical workout, but also social interaction with other people. A triple whammy to stimulate your happy hormones.

Did you know?

• Nearly half of all Australians (43%) will experience a mental health condition in their lifetime.
• Moderate-to-severe depressive symptoms affect one in three people with insulin-treated type 2 diabetes; one in five people with non-insulin-treated type 2 diabetes; and one in four people with type 1 diabetes. This is two to three times more than the general population.
• Feeling down or sad does not necessarily mean that you have a mental health condition. It is normal for your mood to go up and down, particularly as the seasons change.

More information

If you would like further information about depression and it’s symptoms you can refer to the Black Dog Institute website www.blackdoginstitute.org.au  or the Beyond Blue website www.beyondblue.org.au . Alternatively, call Lifeline on 13 11 14.

For help with exercise talk your GP, or call the NDSS Helpline on 1800 637 700 and ask to speak to an credentialled exercise physiologist.