A 50-Year Study Sheds New Light
 on the Link Between Exercise and Depression


Health & Nutrition News / October 25, 2014

You already know that all-too-brief endorphin rush you get after a brisk jog, but new research is suggesting exercise might be an even greater long-term mood-enhancer. According to a new 50-year study published in JAMA Psychiatry, people who exercise exhibit fewer depressive symptoms over the course of their lives.

Researchers from the UK and Canada looked at 11,000 people born in the same week in 1958, tracking them for the next 50 years. The participants were polled on their exercise habits at four different points in their lives: ages 23, 33, 42 and 50. They answered questions regarding any depressive symptoms they were experiencing, like irritability, fatigue, anxiety and low mood.

Here’s the finding worth paying attention to...READ MORE.


Acts of Kindness Can Make You Happier & Healthier

Sonja Lyubomirsky, a professor of psychology at the University of California, Riverside, has studied happiness for more than 20 years. She has found that positive activities and acts of kindness can boost positive emotions, thoughts, and behavior, in turn improving well-being. (US News, Jan. 24, 2013)

David Hamilton, Ph.D. has identified five positive effects of kindness: 
1. Kindness Makes Us Happier
Dr. Hamilton found that when we do something kind for someone else, we not only feel good, we tap into something deep and profound inside of us that says, ‘This is who I am.’ Biochemically, levels of the brain’s natural versions of morphine and heroin, which we know as endogenous opioids, are increased. They cause elevated levels of dopamine in the brain and so we get a natural high, often referred to as ‘Helper’s High.’
2. Kindness Gives Us Healthier Hearts
Acts of kindness are often accompanied by emotional warmth, which produces the hormone, oxytocin in the brain and throughout the body. It plays a significant role in cardiovascular system health, causing the release of a chemical called nitric oxide which dilates (expands) the blood vessels. This reduces blood pressure.
3. Kindness Slows Aging
Two culprits that speed the aging process are free radicals and Inflammation--both result from making unhealthy lifestyle choices. Remarkable research shows that oxytocin reduces levels of free radicals and inflammation and slows aging at the root level. Also free radicals and inflammation play a major role in heart disease so this is also another reason why kindness is good for the heart. There have also been references in scientific journals regarding the strong link between compassion and the activity of the vagus nerve. The vagus nerve, as well as regulating heart rate, also controls inflammation levels in the body.
4. Kindness Improves Relationships
Kindness reduces the emotional distance between people causing us to feel more ‘bonded. ’It’s something that is so strong in us that it affects us at the genetic level. We are wired for kindness. The stronger the emotional bonds within groups, the greater the chances of survival and so ‘kindness genes’ were etched into the human genome. When we are kind to each other, we feel a connection and new relationships are forged, or existing ones are strengthened.
5. Kindness is Contagious
When we’re kind we inspire others to be kind. Studies show that it actually creates a ripple effect that spreads outwards to our friends and beyond– to “3-degrees of separation.” Just as a pebble creates waves when it is dropped in a pond, so acts of kindness ripple outwards touching others’ lives and inspiring kindness everywhere the wave goes.
 Overcoming Anxiety and Depression by Christina Coiro