Trees

exercise. the best medicine. (podcast!)

Growing up, I was a kid who hid in the back corner during gym — because dodgeballs are hard and kids are mean. I never developed a sense of myself as athletic, and mostly didn’t miss it.

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Instead, I found my physicality by carrying my life essentials on my back for four days on a backpacking trail. It was life altering — but somewhat location dependent.

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Several years ago, I hit a personal low. I had tried pretty much all the things, but wasn’t feeling any better. After being strongly advised by a non-medical friend to consider pharmaceutical medications, a Facebook post from a doctor friend jumped out at me: Weight-bearing improves mood.

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So I tried it. And it made a huge difference.

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The research literature has long supported exercise as a treatment for depression and anxiety. The side effects of exercise, properly applied, are increased strength, improved blood sugar balance, better immune function and more.

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(Note that I don’t tout weight loss here. Not everyone loses weight, and not everyone needs to. Overall health should be the goal, with weight optimization a possible secondary side effect.)

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When it comes to depression, research shows that while medications may work faster, exercise is equally effective after 16 weeks and better than drugs after 10 months. And it doesn’t take much: Just 20 minutes three times a week of moderate-intensity exercise makes a significant difference. (PMID: 15361924.)

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The same pattern holds for anxiety. Even a single round of resistance exercise can lower anxiety significantly. (PMID: 25071694)

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My patients will attest to this experience. Many of them start exercising and find the stressors that would stop their lives cold no longer affect them nearly as strongly. It’s been a lifesaver for them, as it has been for me.

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I mention my story because it’s not unique: Many of us have traumas and resistance around athleticism, gyms and “exercise” in general. You don’t have to even want to be an athlete to get these benefits. You just need to do the things.

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I started going to the gym with the idea that it was something I had to do regardless of whether I found a strong community or even liked the activity. It was a prescription. In the end, it surprised me with both community and an activity I enjoy. I’m still no athlete, but having exercise as a tool in times of stress is a huge help.

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The podcast below is one I did two years ago with Michael Skogg, the owner of Skogg Gym in Portland. (If you’re not local, he’s got both videos and virtual memberships available.) In it I review the science behind exercise as a treatment for depression and anxiety.

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If you find it useful, I hope you’ll pass this post along.

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Dr. Orna Izakson | natural mental health | exercise with kettle bells

sunshine vitamin brightens dark winter days

As some of you may know I recently got my first smart phone. and on it there’s now a fun little app called D-Minder, intended to help track your vitamin D exposure. The app looks at your skin tone, size, location, local weather and sun angle to determine how much vitamin D you can get at any given time, or when your next vitamin “D opportunity” is.

 

Today, Nov. 15, the app says “your next D opportunity is in 113 days.”

 

Sunny Arrowleaf Balsamroot (Balsamorhiza sagittata)

Sunny Arrowleaf balsamroot, to remind you of summer.

All of this is a great reminder that at northerly latitudes like Portland’s, the sun’s angle is just too low for natural Vitamin D production for a big chunk of the winter. The D-Minder folks created this video, which gives the clearest explanation I’ve seen of how this works.

 

Why do you care? Vitamin D improves immunity and healthy bone building, protects against cancer and diabetes, regulates blood pressure and balances inflammation that’s thought to be a primary underlying cause of many debilitating chronic diseases. (Oregon State University’s Linus Pauling Institute offers this monograph on Vitamin D.)

 

What to do through the winter? If you can’t get a break to the tropics or the southern hemisphere,  recommend a simple lab test to assess your individual need and then appropriate use of a high-quality Vitamin D3 supplement.

 

(How much Vitamin D is enough? My reading of the research, coupled with clinical experience of myself, my colleagues and my mentors, suggests the U.S.-recommended daily values are too low.  But seriously, testing is the best way to know what’s right for you.)

 

To find out more about Vitamin D, why you need it and whether supplementation is right for you, please call or email us to schedule a time to speak with Dr. O.

 

 

Want to read more on Vitamin D?

The Vitamin D Council website is filled with great information, including options for testing and the best ways to get the Vitamin D you need.  This site was created by one of the doctors who pioneered Vitamin D awareness wave in the U.S.

 

 

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