Μειώστε το άγχος και την κατάθλιψη μέσω της σωματικής άσκησης

Κοινοποιήστε το άρθρο

Η καλή φυσική κατάσταση συσχετίζεται με χαμηλότερο κίνδυνο εμφάνισης κατάθλιψης και άγχους.


Χρειάζεστε μια νέα, επιστημονική πηγή παρακίνησης για να γυμναστείτε ή να παραμείνετε σε φόρμα; Αν ναι, μια πρόσφατα δημοσιευμένη επταετής μελέτη, με πάνω από 150.000 συμμετέχοντες, αναφέρει ότι τα άτομα με καλύτερα επίπεδα αερόβιας και μυϊκής φυσικής κατάστασης είναι πολύ λιγότερο πιθανό να εκδηλώσουν κατάθλιψη και άγχος. Τα ευρήματα αυτά δημοσιεύθηκαν στο περιοδικό BMC Medicine.

Ο επικεφαλής συγγραφέας, Άαρον Κάντολα και οι συνεργάτες του από το Τμήμα Ψυχιατρικής του Πανεπιστημιακού Κολεγίου του Λονδίνου βρήκαν ότι τα άτομα με χαμηλά επίπεδα καρδιοαναπνευστικής και μυϊκής φυσικής κατάστασης είχαν σχεδόν διπλάσιες πιθανότητες να παρουσιάσουν κατάθλιψη σε σχέση με τους συμμετέχοντες με καλύτερη αερόβια / μυϊκή φυσική κατάσταση. Τα χαμηλά επίπεδα φυσικής κατάστασης προέβλεπαν, επίσης, μια πολύ μεγαλύτερη πιθανότητα εμφάνισης γενικευμένης διαταραχής άγχους.

Αυτή η προοπτική μελέτη κοόρτης περιλάμβανε 152.978 συμμετέχοντες, ηλικίας 40 έως 69 ετών, οι οποίοι ήταν μέρος της πιο μακροχρόνιας μελέτης του Ηνωμένου Βασιλείου (Biobank). Στη συγκεκριμένη μελέτη συμμετείχαν 500.000 άτομα από την Αγγλία, τη Σκωτία και την Ουαλία, από τον Απρίλιο του 2007 έως τον Δεκέμβριο του 2010.

Πριν από περίπου επτά χρόνια, ο Κάντολα και οι συνεργάτες του συγκέντρωσαν βασικές μετρήσεις της καρδιοαναπνευστικής φυσικής κατάστασης των συμμετεχόντων, χρησιμοποιώντας στατικά ποδήλατα, ενώ διεξήγαγαν τεστ αντοχής, χρησιμοποιώντας ένα υδραυλικό δυναμόμετρο χειρός σε κάθε χέρι, ως δείκτη πρόβλεψης της συνολικής μυϊκής δύναμης.

Αρχικά, οι ερευνητές συνυπολόγισαν συγχυτικούς παράγοντες, όπως οι χρόνιες ασθένειες, οι διατροφικές συνήθειες, το ιστορικό ψυχικών ασθενειών και την κοινωνικοοικονομική κατάσταση. Οι συμμετέχοντες συμπλήρωσαν, επίσης, ερωτηματολόγια, τα οποία αξιολογούσαν τα συμπτώματα κατάθλιψης και άγχους.

Επτά χρόνια αργότερα, οι ερευνητές διεξήγαγαν ξανά τα ίδια τεστ και διαπίστωσαν η καλή αερόβια και μυϊκή φυσική κατάσταση στην αρχή της μελέτης συσχετίστηκαν με καλύτερα επίπεδα ψυχικής υγείας, επτά χρόνια αργότερα.

Πιο συγκεκριμένα, η συμπληρωματική ανάλυση έδειξε ότι τα άτομα με τα χαμηλότερα επίπεδα αερόβιας και μυϊκής φυσικής κατάστασης είχαν 98% μεγαλύτερες πιθανότητες εμφάνισης κατάθλιψης, 60% μεγαλύτερες πιθανότητες εμφάνισης άγχους και 81% μεγαλύτερες πιθανότητες να εκδηλώσουν μία από τις κοινές διαταραχές ψυχικής υγείας, σε σύγκριση με αυτά που είχαν υψηλά επίπεδα συνολικής φυσικής κατάστασης.

Με βάση αυτά τα ευρήματα, οι συγγραφείς πιστεύουν ότι οι ασκήσεις αερόβιας γυμναστικής και αντοχής μπορούν να εξισορροπήσουν τον κίνδυνο εμφάνισης κατάθλιψης, άγχους και άλλων κοινών διαταραχών ψυχικής υγείας. Ενώ η ευρεία αύξηση της σωματικής δραστηριότητας είναι ωφέλιμη, οι δομημένες αερόβιες ασκήσεις και οι ασκήσεις αντοχής με επαρκή ένταση για τη βελτίωση της φυσικής κατάστασης, μπορεί να έχουν μεγαλύτερη επίδραση στη μείωση του κινδύνου εμφάνισης διαταραχών, σημειώνουν οι συγγραφείς.

Τα ευρήματά μας υποδηλώνουν ότι η ενθάρρυνση των ανθρώπων να ασκούνται περισσότερο θα μπορούσε να έχει εκτεταμένα οφέλη για τη δημόσια υγεία, βελτιώνοντας όχι μόνο τη σωματική υγεία αλλά και την ψυχική υγεία. Η βελτίωση της σωματικής κατάστασης μέσω ενός συνδυασμού αερόβιας άσκησης και ασκήσεων ενδυνάμωσης και αντοχής φαίνεται να είναι πιο ωφέλιμη από την απλή εστίαση στην αερόβια ή τη μυϊκή φυσική κατάσταση, προσθέτουν.

Οι αναφορές ότι πλέον οι άνθρωποι δεν είναι τόσο δραστήριοι όσο ήταν, είναι ανησυχητικές, ακόμη περισσότερο τώρα, που οι παγκόσμιες καραντίνες έχουν κλείσει τα γυμναστήρια και περιορίζουν το χρόνο που περνούν οι άνθρωποι έξω από το σπίτι. Η σωματική δραστηριότητα αποτελεί σημαντικό μέρος της ζωής μας και μπορεί να παίξει ουσιαστικό ρόλο στην πρόληψη διαταραχών ψυχικής υγείας.

Από άποψη δημόσιας υγείας, οι ερευνητές θεωρούν ότι η ενθάρρυνση του γενικού πληθυσμού να βελτιώσει τη σωματική του κατάσταση μέσω ενός συνδυασμού αερόβιων ασκήσεων και ασκήσεων ενδυνάμωσης θα μπορούσε να μειώσει σημαντικά τη συχνότητα εμφάνισης κατάθλιψης, άγχους και άλλων κοινών ψυχικών διαταραχών, βελτιώνοντας ταυτόχρονα τη σωματική υγεία.


Έρευνα: Aaron A. Kandola, David P. J. Osborn, Brendon Stubbs, Karmel W. Choi, and Joseph F. Hayes. “Individual and Combined Associations Between Cardiorespiratory Fitness and Grip Strength With Common Mental Disorders: A Prospective Cohort Study in the UK Biobank.” BMC Medicine (First published: November 11, 2020)

Απόδοση: Σοφία Πολυχρονάκη – Φοιτήτρια Ψυχολογίας
Επιμέλεια: Ανδριανάκη Σοφία

Πηγή: https://www.psychologynow.gr/arthra-psyxikis-ygeias/proagogi-psyxikis-ygeias/askisi/10040-meioste-to-agxos-kai-tin-katathlipsi-meso-tis-somatikis-askisis.html

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