310 Effect of Light and Exercise on Mood | Journey to Recovery 2nd Edition
Counselor Toolbox

 
 
00:00 / 50:10
 
1X

Light and Exercise
Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC
Executive Director, AllCEUs
Objectives
~ Learn about light, light therapy and circadian rhythms
~ Define exercise
~ Highlight the benefits of exercise: Emotional, Mental, Physical and Social.
~ Review points about exercise that every person should know
~ Explore how exercise can be incorporated into a daily routine

Light
~ Circadian rhythms must be synchronized on a regular basis
~ Suprachiasmatic (supra-ki-asmatic) nucleus (SCN) of the hypothalamus as the central circadian pacemaker
~ The SCN receives direct input from the retina
~ This is reinforced through downstream neural (thinking), neuroendocrine (stress), and autonomic (breathing/heart rate/temperature) outputs. (social training)
~ Normal sunlight has the benefit of setting circadian rhythms as well as helping the body produce Vitamin D which makes neurotransmitters more bioavailable.

Light
~ Daily interactions between the hypothalamic and the (SCN) regulate:
~ Body temperature
~ Cortisol, sex hormone, serotonin, melatonin levels
~ Feeding rhythms, energy expenditure, thermogenesis, and active and basal metabolism.
Light
~ Intensity (>200lux/<12 Lux) and wavelength (temperature (>6000 kelvin/<2000 kelvin)) of a light stimulus has an important influence on the direction and magnitude of response as does timing. ~ We are most sensitive to light during the night and far less sensitive to light in the middle of the day (matinee) ~ When exposed to light in the late day (7-9pm), it produces a phase delay shift (up to 3h) ~ Light exposure in the early morning (3-5am) produces advance shifts (~2h) Light Light ~ Groups exposed to light greater than room light level showed a significant phase advance shift ~ Groups exposed to darkness or dim light (the 12 lux group) for the same 3-cycle 5-hour stimulus timing drifted to a later phase ~ Researchers tested 13 5.3-minute light stimuli interspersed with 19.7-minute episodes of darkness against extended light exposure for 5 hours. ~ The intermittent light group received 63% of the light duration showed phase shifts that were not significantly different from the continuous bright light group (Hope for NICU workers) Light ~ Melatonin was suppressed within 5 minutes of the start of each light stimulus ~ Melatonin levels began to increase within 10 minutes after each light pulse was ended ~ Lack of melatonin can lead to insulin resistance ~ Results indicate that melatonin might prevent obesity through its effect on adipocytes and/or by affecting thyroid hormones ~ Lack of daytime light exposure within buildings or increased exposure to artificial light (or moonlight) at night is one of the causes of insufficient sleep, or so-called social jet-lag Light and Mood ~ Seasonal fluctuations in mood thought to be associated with the intensity and duration of sunlight have been observed in many bipolar patients. ~ Shifts to the depressive phase have been observed to begin in autumn as day length decreases and often persist throughout the winter ~ By march, when day length increases, manic episodes become more prevalent, a phenomenon nicknamed “march madness” ~ Seasonal Affective Disorder is also thought to impact hundreds of thousands of people each year. Light ~ Effects of constant light exposure ~ Increased body weight/food intake ~ Insulin resistance ~ Increased fat accumulation ~ Increased accumulation of cholesterol, triglycerides and fatty acids in the liver ~ Learning deficits ~ Irritability ~ Effects of insufficient light (think hibernation) ~ Disrupted hunger/satiation hormones ~ Fatigue ~ Depression ~ Impaired sleep quality ~ Reduced basal metabolism Light Interventions ~ LED pre-sleep lights emit very little blue light, encouraging the body to release melatonin, the hormone that tells the brain that it is nighttime and to get ready for a peaceful night's sleep. Nighttime lights 2500K or lower (Preferably 2000K) ~ Blue light filtering software and apps; Drift TV ~ 30 minutes of blue-light (daylight) exposure in the morning led to better working memory performance and faster reaction times (How? 6000K or higher, 120 watt equivalent at the table, sunny window) ~ Reducing daily eating duration to 10–11 h for 16 weeks, without decreasing calories or change nutrition quality, induced weight loss and improved sleep (beginning with breakfast) How Exercise Impacts Recovery ~ A body in motion tends to stay in motion ~ A body at rest tends to stay at rest ~ When you exercise you are causing muscles to tense and relax ~ A muscle cannot be tense and relaxed at the same time ~ Exercise reduces muscle imbalances and chronic pain which can improve sleep ~ Exercise releases serotonin and endorphins which have a calming effect and improve relaxation ~ You cannot be stressed and calm at the same time How Exercise Impacts Recovery ~ Exercise increases breathing and oxygenates the blood ~ Exercise can release cortisol ~ Exercise can cause you to be exposed to the sun more ~ Exercise can put you around other positive people ~ Exercise can be a sensation distraction or cathartic ~ Exercise can improve self esteem and self efficacy through the achievement of regular, small goals What is Exercise ~ Anything that moves the body ~ Gardening ~ Playing with the dog ~ Weight lifting ~ Jogging ~ Focused exercise ~ Pay attention to ensuring balance between the right/left and front/back of the body Exercise Basics—Front and Back ~ Biceps bend the arm ~ Triceps extend the arm ~ Exercises ~ Pushups (against the wall, counter or back of the sofa) ~ Vacuuming ~ Picking up and setting down groceries or children ~ Weeding ~ What else? Exercise Basics—Front and Back ~ Chest & shoulder muscles push arms forward ~ Back & shoulder muscles pull arms toward you ~ Exercises ~ Pushups ~ Pushing or pulling anything (try to use both arms equally when vacuuming) ~ Sit tall and squeeze shoulder blades together Exercise Basics—Front and Back ~ Quadriceps straighten the leg ~ Hamstrings bend the leg ~ Exercises ~ Walking up stairs ~ Picking up and setting down boxes (Bend at the knees, not the hips) ~ Squatting and standing (putting away dishes/groceries) ~ What else?? Exercise Basics—Front and Back ~ Abdominals bring the pelvis and ribcage together ~ Lower back straightens ~ Exercise ~ Standing curl pelvis forward ~ Crunches ~ Bending at the waist and standing up (Exercise caution) ~ Sitting on an exercise ball ~ Note: Tight hamstrings and weak abdominals often cause low back pain Exercise Basics –Left & Right ~ Pertains mainly to core muscles ~ Left and right of the spine ~ Obliques (left and right sides of the abdomen) ~ Left/Right imbalances are most associated with ~ Poor posture ~ Back pain and spasms ~ Interventions ~ Ensure you use both arms equally ~ If you lean to one side, lean to the other (purse, briefcase) ~ Pay attention to posture Summary ~ Light helps set our circadian rhythms which impacts cortisol, serotonin, sex hormone and melatonin levels as well as thyroid hormones, thermogenesis, and insulin. ~ Disruptions in circadian rhythms produces many emotional, cognitive and physical symptoms similar to anxiety and depression ~ Exercise can help improve mood through ~ Pain relief ~ Increased self esteem ~ Increased social support ~ Increased oxygenation ~ Maybe even improved hydration

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close