Sedentary Behavior Activity/exercise and Anxiety

Anxiety is associated with sedentary behavior, according to a review of 31 studies (1).

They defined sedentary behavior as low levels of energy expenditure (1.0 to 1.5 of metabolic equivalent of task [MET]), usually occurring while sitting, during work or leisure activities, including screen behaviors (e.g., TV watching), hobbies (e.g., reading books), lying down, in transit, or during driving a car (1,2,3).

What was the study? (1)

The study authors (1) did a systematic review and found k = 31 original studies (total N = 99,192 ) and k = 17 (total N = 27,443) in a meta-analysis.

What were the results? (1)

The authors (1) concluded that higher levels of SB are associated with higher levels of anxiety symptoms.

A separate systematic review found exercise as helpful for anxiety (7).

What is a reasonable amount of activity or how much should I exercise?

The recommended exercise or activity duration according to The Department of Health and Human Services’ “Physical activity guidelines for Americans” (5, 6):

  • For moderate intensity activity, 20 to 42 minutes a day (150minutes to 300 minutes per week).
  • For vigorous intensity activity, 10 to 21 minutes a day (75 to 150 minutes a week).

What are some examples of moderate and vigorous intensity activities (exercise) ? (6)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What are some precautions?

  • It may be best to check with your healthcare provider to make sure it’s safe for you’re to start an exercise program.
  • Individuals with a history of disordered eating or disordered exercise should check with their health professional before exercising.
  • It may be wise to stop exercise and seek professional help if you notice:
    • Increased depression, disordered eating, and other mental health concerns due to exercise.
    • Injury, pain, or decreased motivation
    • Obsessive behaviors
    • Other symptoms.
  • Exercise may not help without proper nutrition, so it may be wise to learn about proper nutrition and proper exercise technique, and exercise/nutrition plans, before starting to exercise.
  • It may be helpful to gradually start exercising to give yourself time to adjust to an active lifestyle.
  • It might take weeks months or longer for some people to get used to and enjoy the minimum activity guidelines.
  • Occasional weeks without exercise or light activity may be important to prevent injury.
  • Figuring out what works best for you may give you lasting benefits.

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. Stanczykiewicz, B., Banik, A., Knoll, N. et al. Sedentary behaviors and anxiety among children, adolescents and adults: a systematic review and meta-analysis. BMC Public Health 19, 459 (2019). https://doi.org/10.1186/s12889-019-6715-3
  2. Tremblay MS, Colley RC, Saunders TJ, Healy GN, Owen N. Physiological and health implications of a sedentary lifestyle. Appl Physiol Nutr Metab. 2010;35(6):725–40. https://doi.org/10.1139/h10-079.
  3. Owen N, Healy GN, Matthews CE, Dunstan DW. Too much sitting: the population health science of sedentary behavior. Exerc Sport Sci Rev. 2010;38(3):105–13. https://doi.org/10.1097/jes.0b013e3181e373a2.
  4. Pate RR, O’Neill JR, Lobelo F. The evolving definition of “sedentary”. Exerc Sport Sci Rev. 2008;36(4):173–8. https://doi.org/10.1097/jes.0b013e3181e373a2.
  5. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
  6. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
  7. Stonerock, Gregory L. et al. “Exercise as Treatment for Anxiety: Systematic Review and Analysis.” Annals of behavioral medicine : a publication of the Society of Behavioral Medicine 49.4 (2015): 542–556. PMC. Web. 9 May 2018.

 

Protein intake and depression among athletes

Previous blog posts have discussed nutrition strategies for depression.

A recent study looked at depression and protein intake in young student athletes.

What was this study?

97 adolescent elite athletes were recruited for the study. Symptoms of depression were recorded at baseline and again during a follow-up at 10 months (1)

A 3 day dietary intake log was obtained 3 months into the study(1)

What were the results?

Higher protein intake was associated with a reduction in symptoms of depression during the follow-up period (1).

What are some general protein intake guidelines?

This calculator can help get an estimate of protein intake, https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator

However, according to the most recent dietary guidelines for Americans, almost 90 percent do not meet the recommendation for seafood and more than half do not meet the recommendation for nuts, seeds (2)

International Society of Sports Nutrition that the majority of exercising individuals should consume at minimum approximately 1.4 to 2.0 g of protein per kg of bodyweight per day to optimize exercise training induced adaptations. (3)

What are some caveats?

This is a small study showing association not causation.

Study authors call for larger and more in depth assessment and techniques.

Athletes and people who exercise regularly may require protein intake that is higher than the Dietary guidelines for Americans.

An optimized and personalized approach to nutrition can help with both physical and mental health (see resources below like nutrition coaching).

Any other resources to improve nutrition?

If you would like to be notified of future posts (about once per month), enter your email above.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References 

1.  Markus Gerber, Sarah Jakowski, Michael Kellmann, Robyn Cody, Basil Gygax, Sebastian Ludyga, Caspar Muller, Sven Ramseyer, Johanna Beckmann. Macronutrient intake as a prospective predictor of depressive symptom severity: An exploratory study with adolescent elite athletes,Psychology of Sport and Exercise, Volume 66,2023,102387, ISSN 1469-0292, https://doi.org/10.1016/j.psychsport.2023.102387. (https://www.sciencedirect.com/science/article/pii/S1469029223000110

2.  https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

3.  https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8#Sec33

Intermittent fasting and disordered eating

There are various methods of intermittent fasting and it has been reported to have many health benefits (1).

A recent study points out potential risks of intermittent fasting in young adults (2).

What was the study? (2)

  • A national study of Canadian adolescents and young adults (N = 2762) were analyzed (2).
  • Intermittent fasting participants reported on average 100 days of intermittent fasting over a 12 month period (2).
  • Multiple modified Poisson regression analyses were conducted to determine the association between intermittent fasting (past 12 months and 30 days) and eating disorder behaviors measured using the Eating Disorder Examination Questionnaire (2).

What were the results? (2)

  • 47 % of women, 38.4 % of men, and 52.0 % of transgender/gender non-conforming (TGNC) participants reported engaging in intermittent fasting in the past 12 months.
  • Intermittent fasting in the past 12 months and 30 days was significantly associated with eating disorder psychopathology (2)
  • Varying patterns of association between intermittent fasting and eating disorder behaviors were found across genders, with the most consistent relationships between intermittent fasting and ED behaviors in women (2)
  • Women engaging in intermittent fasting were more likely to report disordered eating behaviors (2)
  • Men engaging in intermittent fasting were more likely to report compulsive exercise (2)

Additional thoughts

  • Even with good food choices, it is important to get enough calories; and not engage in restriction or disordered eating behaviors.
  • TDEE calculators and this chart may be helpful in estimating daily calorie needs.
  • Individuals with eating disorders should seek professional assistance via nutritionist, eating disorder specialist, etc. when considering nutritional adjustments.
  • Further research is needed to better understand the risks and benefits of intermittent fasting particularly in adolescents and young adults.

Any other resources to improve nutrition?

If you would like to be notified of future posts (about once per month), enter your email above.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. https://newsinhealth.nih.gov/2019/12/fast-or-not-fast
  2. Ganson KT, Cuccolo K, Hallward L, Nagata JM. Intermittent fasting: Describing engagement and associations with eating disorder behaviors and psychopathology among Canadian adolescents and young adults. Eat Behav. 2022 Dec;47:101681. doi: 10.1016/j.eatbeh.2022.101681. Epub 2022 Nov 4. PMID: 36368052.
  3. https://u.osu.edu/emotionalfitness/2018/06/28/food-choices-to-improve-depression/