Running For Mental Wellbeing - What happens when running isn't an option?
Strava recently released the results of a study they conducted on 25,000 runners on “Why we Run”. Many of the results got me thinking but one in particular really stood out. It’s no secret that many people run to cope with stress, depression, anxiety and other mental health concerns. I see this a lot in my practice and research shows that exercise can be extremely beneficial for our mental health. In a 2011 study, exercise was found to be an effective and cost-efficient intervention for anxiety disorders. This same result has been concluded many times over for other mental health concerns as well. However, what happens when you use running to care for your mental health and you find yourself with an injury or other barrier stopping you from being able to run?
Here are a few of my go to recommendations to help support mental wellbeing, aside from exercise! But first! What are some things that should be assessed when you are struggling with a mental health concern? This list isn’t exhaustive but these are good places to start!
Iron and/or Vitamin B12 Deficiency
When iron and/or B12 levels are too low you may feel significantly fatigued which can feel a lot like low mood. In addition, clinical depression and low B12 levels have also been found to have a correlation with one another. Thankfully, checking these levels involves a simple blood test. And once they are discovered, supplementing and tweaking diet can help bring these levels back up to an optimal level in most people.
Thyroid Hormone Levels
When thyroid stimulating hormone levels are too high - hypothyroidism - patients often experience a myriad of symptoms, low mood being one of them. On the flip side, when thyroid stimulating hormone is too low - hyperthyroidism - anxiety can be present, along with many other signs and symptoms. So if you are experiencing depression or anxiety, I recommend seeing your family doctor or naturopathic doctor and asking them to check your thyroid stimulating hormone level.
Ultimately, a holistic approach to your mental (and physical) health, ensuring all potential causes of how you’re feeling have been considered, is so important. Once you’ve worked with a trusted healthcare provider to fully assess how you’re feeling here are a few things that can help while running and exercise may be on hold.
Mindfulness
I’m a huge advocate of mindfulness but I think there can be some confusion out there on what mindfulness is. Mindfulness is the practice of focusing your attention on the present moment while calmly accepting one’s thoughts, feelings and bodily sensations without judgement.
Being in a state of mindfulness takes some practice so I suggest enrolling in an in person mindfulness course that teaches you the basics. This way you can get the most out of what mindfulness has to offer. Even just 5-10 minutes a day can help shift your thoughts and feelings. But like I said, practice makes perfect, just like training for a big race.
Nutrition
The fuel we put into our body is broken down and used to create our hormones, neurotransmitters and supports a healthy gut microbiome - the healthy bacteria that live in our digestive tract. We already discussed how some of our hormones affect our mental wellbeing above. As for the bacteria that live in our gut? More and more is being discovered about the gut-brain axis and the connection between these 2 parts of the body. One link between the gut and the brain is the fact that the bacteria in the digestive tract create about 95% of the neurotransmitter serotonin. Perhaps you have heard of SSRI’s or selective serotonin reuptake inhibitors, which are medications used in the treatment of depression. The mechanism of these medications is that they increase the amount of serotonin which then helps to improve mood. So, supporting the wellbeing of the microbiome can be beneficial for neurotransmitter production. Also, consuming an adequate amount of fiber in your diet can also help feed the healthy bacteria in the digestive tract. So making sure you’re having an abundance of colourful varied vegetables and fruits in your diet is key to supporting this little universe of bacteria that lives in your gut.
Doing your best to have a balance of healthy protein, fat and complex carbohydrates with each meal is crucial to nurture and optimize your mental health.
Support from a Team of Healthcare Providers
Mental health should be approached from a multidisciplinary team. Finding a counselor that you trust and jive with is very important. Feeling safe and heard when going through any health concern is so necessary. My hope is that you never feel alone in your journey and that you know that there are practitioners that are happy and equipped to help and support you. There are tons of other treatment options available through naturopathic medicine for mental health that work wonderfully as adjunctive therapies to conventional medicine. Finally, wellness approaches should be individualized to your specific needs. So the recommendations in this post are not exhaustive and may not be the most appropriate option for you. Speak to your healthcare provider to see what is the best approach for you!
References
PMID: 21495519
PMID: 19742217
PMID: 24339839
PMID: 18043762
