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Feeling Down? Lifting Weights Can Lift Your Mood, Too

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There’s plenty of research that suggests that exercise can be an effective treatment for depression. In some cases of depression, in fact—particularly less-severe ones—scientists have found that exercise can be as effective as antidepressants, which don’t work for everyone and can come with some annoying side effects. Previous studies have largely concentrated on aerobic exercise, like running, but new research shows that weight lifting can be a useful depression treatment, too.

The study in JAMA Psychiatry, led by sports scientists at the University of Limerick in Ireland, examined the results of 33 previous clinical trials that analyzed a total of 1877 participants. It found that resistance training—lifting weights, using resistance bands, doing push ups, and any other exercises targeted at strengthening muscles rather than increasing heart rate—significantly reduced symptoms of depression.

This held true regardless of how healthy people were overall, how much of the exercises they were assigned to do, or how much stronger they got as a result. While the effect wasn’t as strong in blinded trials—where the assessors don’t know who is in the control group and who isn’t, as is the case in higher-quality studies—it was still notable. According to first author Brett Gordon, these trials showed a medium effect, while others showed a large effect, but both were statistically significant.

The studies in the paper all looked at the effects of these training regimes on people with mild to moderate depression, and the results might not translate to people with severe depression. Unfortunately, many of the studies analyzed didn’t include information on whether or not the patients were taking antidepressants, so the researchers weren’t able to determine what role medications might play in this. However, Gordon tells Mental Floss in an email that “the available evidence supports that [resistance training] may be an effective alternative and/or adjuvant therapy for depressive symptoms that could be prescribed on its own and/or in conjunction with other depression treatments,” like therapy or medication.

There haven’t been a lot of studies yet comparing whether aerobic exercise or resistance training might be better at alleviating depressive symptoms, and future research might tackle that question. Even if one does turn out to be better than the other, though, it seems that just getting to the gym can make a big difference.

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6 Signs You're Getting Hangry
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Hangry (adjective): Bad-tempered or irritable as a result of hunger. This portmanteau (of hungry and angry) is not only officially recognized as a word by the Oxford English Dictionary, but it's also recognized by health experts as a real physiological state with mood-altering consequences.

That hangry feeling results from your body's glucose level dropping, putting you into a state of hypoglycemia, or low blood sugar. Glucose is the body's primary source of energy, so when you don't have enough, it affects your brain and other bodily functions, including the production of the hormones insulin and glucagon, which help regulate blood sugar. Check out the symptoms below to see if you've crossed over into the hanger danger zone.

1. IT TAKES EVERYTHING IN YOUR POWER JUST TO KEEP YOUR EYES OPEN.

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Glucose equals energy, so when your blood sugar levels are low, you may start wishing you were back in bed with the shades drawn. If you start feeling sluggish or tired even though you’re well-rested, you might just need to eat something.

2. THE EASIEST ITEM ON YOUR TO-DO LIST SEEMS LIKE AN IMPOSSIBLE TASK …

It’s hard to concentrate when all you can think about is whether you're going to order the fish or beef tacos for lunch. The distraction goes beyond fantasies about food, though. The brain derives most of its energy from glucose, so when it's low on fuel, a serious case of brain fog can set in. Confusion and difficulty speaking are among the more serious symptoms you may experience when you're hangry.

3. … AND YOU HAVE A BAD CASE OF WORD VOMIT.

Blame this on brain fog too. The gray matter in your noggin goes a little haywire when blood sugar is in short supply. That's why you may start stuttering or slurring your words. You might also have difficulty finding your words at all—it can feel like your mouth and brain are disconnected.

4. YOU’RE SHAKING LIKE A LEAF AND FEEL LIGHTHEADED.

Tremors and dizziness are both signs that you should pay closer attention to your body, which is screaming, "Feed me!" Once again, low blood sugar is often the culprit of trembling hands and feeling faint, and exhaustion and stress make the symptoms worse.

5. YOUR COWORKERS SEEM ESPECIALLY ANNOYING.

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You’re tense and irritable, and it’s starting to show. Hunger causes your body to release cortisol and adrenaline, the same hormones responsible for stress. This can put you on edge and lower your tolerance for other people’s quirks and irksome habits, which suddenly seem a lot less bearable.

6. YOU SNAPPED AT YOUR FRIEND OR PARTNER FOR NO GOOD REASON.

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Not only are you irritable, but you’re more likely to lash out at others because of it. The doses of adrenaline and cortisol in your body can induce a fight-or-flight response and make you go on the attack over matters that—if you had some food in you—would seem unimportant.

So what should you do if these descriptions sound all too familiar? Eat a snack, pronto—one with complex carbohydrates, lean protein, and healthy fats. The first one brings up your blood sugar level, and the other two slow down how fast the carbohydrates are absorbed, helping you to avoid a sugar crash and maintain a normal blood sugar level. Eating small meals every few hours also helps to keep hanger at bay.

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Casper
You Can Now Book a Nap Nook in New York City
Casper
Casper

New York might be the city that never sleeps, but its residents need to catch some Zs every now and then—even at times when it's least convenient. As spotted by Dezeen, mattress maker Casper has come up with a clever solution for those moments when you simply can't keep your eyes open at work: rentable nap pods.

At The Dreamery, the company's mattress-filled downtown Manhattan facility, snooze sessions in your own private nook can be booked on Casper's website or on a walk-in basis. The $25 fee will get you a pair of constellation-print pajamas, 45 minutes of downtime in a circular sleep pod, refreshments, and skin care products.

One of the common concerns is hygiene, and it's something that Casper has addressed in its FAQ section. According to the company, all of the bedding is stripped and laundered in between nap sessions, "and constant airflow will keep the space feeling and smelling fresher than a hotel room."

Each pod is outfitted with auto-fading lights, a reading light, a sound-absorbing back wall, and a bedside shelf with outlets. Casper also collaborated with Headspace, a company specializing in daily mindfulness exercises, to provide a selection of "sleepcasts" that take listeners on guided meditations of a deep sea submarine expedition or a walk through a surreal landscape.

The lights gradually turn back on at the end of the session, and patrons can freshen up in The Dreamery's lounge with a cup of coffee before heading back to the office or out for a day of sightseeing.

"The Dreamery is about making sleep and rest a part of our regular wellness routines—similar to how many people prioritize a workout class," Neil Parikh, Casper's co-founder and COO, said in a statement.

Located at 196 Mercer Street in SoHo, The Dreamery is ideal for employees in Lower Manhattan who could use a quick catnap between meetings or for visitors who have a jam-packed tourist itinerary, and it stays open fairly late—up to 8 p.m. Monday through Saturday, and 6 p.m. on Sundays.

[h/t Dezeen]

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