May 2025

Movement is Medicine

Exercise Fights Depression

1/10 adults in the United States struggle with depression, and antidepressant medications are a common way to treat the condition. However, research shows that exercise is also an effective treatment without the negative side effects.

Exercising results in many health benefits, such as protecting against heart disease, diabetes, improving sleep, and lowering blood pressure. High-intensity exercise releases the body's feel-good chemicals called endorphins. The real value is in low-intensity exercise sustained over time. That kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes you feel better. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression.

The challenge of getting started

Depression manifests physically by causing disturbed sleep, reduced energy, appetite changes, body aches, and increased pain perception. All can lead to having less motivation to exercise. It's a hard cycle to break, but getting up and moving just a little bit will help. Start with five minutes a day of walking or any activity you enjoy. Soon, five minutes of activity will become 10, and 10 will become 15.

What you can do

You should start to feel better immediately after a single movement session. However, this is a long-term treatment, not a one time fix. The key is to make it something you like and something that you'll want to keep doing.

Source: Harvard Health Publishing, Harvard Medical School

Click below to see the brain changing effects of exercise:

How the Gut Affects Mental Health

The gut is often referred to as the “second brain” because of its ability to influence our emotional and mental states. Here’s how an unhealthy gut can affect mood and mental health:

• Increased Stress Response: A disrupted gut microbiome boosts cortisol, leaving you anxious, irritable, and wiped out—like you've been stuck in a never-ending stress loop. But a balanced gut is like having a built-in relaxation coach, soothing your stress and keeping your mood in check.

• Mood Swings and Depression: Imbalances in the gut bacteria has been linked to mood swings and depression—basically, your gut throwing tantrums while your brain tries to stay calm. An unhealthy gut messes with neurotransmitter production, leaving your brain to juggle feelings of sadness, irritability, and hopelessness.

• Cognitive Function and Brain Fog: An unhealthy gut can lead to "brain fog". Symptoms include forgetting why you walked into a room, reading the same sentence five times, and feeling mentally exhausted. This is thanks to your gut messing with neurotransmitters and inflammation levels in the brain. It's like your gut threw a party and forgot to invite your brain.

Source: home.livingplaterx.com/resource-library, www.nepdpg.org/nep/nep-resources/educational-materials/mens-health



Check out our e-book to learn more about the Gut Brain Axis!

Behavioral Health with Claribel Gill

LAMP Therapist & Care Coordinator

How Daily Habits Improve Mental Health

Daily habits can significantly influence your mental health by providing a sense of structure, accomplishment, and overall well-being. A healthy lifestyle can also reduce the risk of depression, even for those with a genetic predisposition to the condition.

Other benefits of healthy mental health habits include: 

• Reduced stress 
• Improved mood 
• Decreased anxiety 
• Enhanced self-esteem
• Higher energy levels
• Better sleep quality 

How can I take care of my mental health?

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Here are some self-care tips:

• Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
• Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.
• Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
• Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
• Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
• Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
• Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
• Stay connected. Reach out to friends or family members who can provide emotional support and practical help.

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

• Difficulty sleeping
• Changes in appetite or unplanned weight changes
• Difficulty getting out of bed in the morning because of mood
• Difficulty concentrating
• Loss of interest in things you usually find enjoyable
• Inability to complete usual tasks and activities
• Feelings of irritability, frustration, or restlessness

Source: National Institute of Mental Health