Can HICT improve my body image and mental health? Jesse tried the 7 minute workout to find out.

The pandemic has taken a toll on my body image.  Since March 2020, I’ve probably done the least cardio and the fewest workouts of my adult life. I’ve also been more likely to binge eat and have generally struggled to regulate my eating habits. I’m not alone either. A study published earlier this year found that, in the UK, lockdowns had led to a wide range of changes to people’s eating and exercise-related thoughts and behaviours. As well as their body image. This was especially true for women, young people, and people with pre-diagnosed mental health conditions (including eating disorders).  Whilst I’m neither a young person nor a woman, I am someone with a history of mental health issues and disordered eating. If you read this blog, you’ll know that I have Depression, Anxiety, Body Dysmorphia, Insomnia, and was anorexic in my early 20’s. So, for these reasons, I guess I’m more than likely to have been affected by the pandemic. 

What are the recommended treatments for negative body image?

Well, there are a few recommendations:
    1. Cognitive Behavioral Therapy A form of talking therapy that can help to recognise and adjust faulty patterns of thought
    2. Psychotherapy or Counseling To help resolve childhood traumas that may be linked to negative body image
    3. Medication Typically those prescribed for anxiety and especially when in combination with CBT
    4. Exercise Specifically focusing on what your body can do rather than looks like
I do use a form of CBT to help manage my anxiety. Especially when I’m experiencing particularly severe symptoms – and it helps. BUT as someone that has had a negative experience with medical professionals, is wary of being medicated, and has limited access to therapy. Exercise seemed like the most accessible option. *Disclaimer. I’m not advocating for the idea that people should only like their bodies when they’re meeting (or attempting to meet) unrealistic body standards. I personally think it’s much healthier to try to find ways to like your body rather than change it. 

The reason exercise has worked for me in the past is because:

    1. I feel like I’m making an effort to do something about my body image and can be more forgiving of myself as a result.
    2. The endorphins released from a good workout make me feel better even if they don’t resolve the problem.
However, as mentioned in my blog about walking 10,000 steps a day, I’ve been more fatigued since my vaccines. I’ve also struggled to get back into the pre-pandemic habit of hour-long gym sessions five days a week.  So I wanted to look for something new to try. Something that would be easier to stick to. Something that wouldn’t require me to work out in a gym (the pandemic is still here). Something that would be accessible to someone whose fitness is at an all-time low.  That something turned out to be 7-minute workouts.

What is a seven-minute workout?

The seven-minute workout (I promise this isn’t a paid promotion) is a form of High-Intensity Circuit training (HICT). It’s essentially body-weight exercises like squats, pushups, crunches, and wall-sits. You do each exercise for 30 seconds with a 10-second rest between each one.  The initial workout lasts for 7 minutes. But you can level up the difficulty and length of the workouts as your fitness improves. It was specifically designed by a performance coach and exercise physiologist from the Human Performance Institute in Orlando, FL to help busy clients get efficient but effective workouts. The idea being that if you couldn’t spare an hour or even thirty minutes, you could probably spare seven minutes at some point during your day. Basically, it seemed like it ticked all of the boxes. It was free, scientifically proven, I could do it from home, it was made for people with limited time, and it was less daunting than going back to hour-long gym sessions.

Seven Days Of Seven Minute Workouts

To help me with these workouts I downloaded a seven-minute workout app. This made it easier to adjust the routines and keep track of my progress. I tracked each workout as a factor in Bearable and logged my health outcomes (mood, energy, sleep, and symptoms) after each session. Day one. I started with the basic 7-minute workout. I was surprised at how quick it was without feeling totally ineffective. It felt positive to workout, even if it was only for a few minutes. Day two. Day one had been so simple that I looked forward to working out again. I doubled up the workout to make it a bit more difficult. Day three. I was a bit sore and that made me feel like the workouts were actually doing something other than just raising my heart rate. If nothing else, I felt like I was making an effort and wasn’t daunted by the prospect of working out again the next day. Day four. I switched up the routine to try some different exercises and ended up increasing the difficulty after the first 7-minute cycle. I also started noticing that my binge-eating was getting worse / more likely to flair up. Day five. I went a bit harder and committed to a 21-minute workout. Possibly from the guilt of having eaten too much the previous day. I enjoyed pushing myself but still ended up feeling self-conscious about my body despite making the effort to work out every day. Day six. I changed the routine again and did a 15min workout. I was really enjoying how easy it was to fit these workouts into the day. I also learned how much I hate wall-sits and planking. Day seven. For once I didn’t slack off or look forward to the end of an experiment. I really enjoyed the format of these workouts, they ticked all the right boxes for me and I didn’t want to stop. They were accessible and made my body feel less useless.

What did Bearable say about the impact of 7-minute workouts on my health?

Avg. Mood worsened by 1% Avg. Energy improved by 10% Avg. Symptom Score worsened by 15% Avg. Sleep Quality worsened by 6% Avg. Sleep Quantity worsened by 6%

How did HICT positively affect my symptoms? Binge eating improved by 13% Trouble falling asleep improved by 9% Avoiding appearance improved by 7% Worry about weight improved by 6% How did HICT negatively affect my symptoms? Worrying about communicating worsened by 143% Self-criticism worsened by 94% Avoiding interests worsened by 46% Worry about my body shape worsened by 14% Worrying about my face worsened by 12% Worry about appearance worsened by 4%

What did I learn about my health by doing HICT every day for a week?

Did it improve my body image in a week? No. But did it feel like it could? Yes!  These workouts were flexible, enjoyable, and something I could see myself sticking to. They didn’t force me to repeat old bad habits and they gave me back some of the energy I had lost after getting vaccinated.  HICT felt like the start of a positive body-image journey. Going into this experiment, the thing I feared most was that my binge eating would get dramatically worse. Whilst there were certainly days where it felt worse, I was amazed to see that my binge eating had actually improved.  In the past, I’ve used more strenuous, longer workouts as an excuse to overeat. Which can then turn into a negative cycle of binge eating that I’m unable to stop or escape from. Because these workouts were shorter – though still difficult enough – I found myself less likely to repeat those habits. Ultimately, I think this is because it’s easier to lie to myself about what I “deserve” to eat after a 3-hour hike or an hour of squats and deadlifts. Whereas, a 7-minute workout doesn’t feel like a genuine way to justify or offset the extra calories. What got worse? Judging by the symptoms above, I became far more self-conscious. To be honest, this was something I kind of anticipated. I often become more self-critical and tend to compare myself to others more when I’m working out. Especially in the early days of a new routine. Whilst these symptoms flaring up isn’t great, I’d likely see the same outcome for any workout. I also knew they’d eventually subside with time. The longer I workout and the more I see the results, the less these symptoms are an issue.  Overall, I view this as a positive experience. My mood didn’t really change. In fact, it stayed at a fairly consistent 7 or 8 out of 10 the whole time. My sleep got a bit worse, maybe due to the couple of days where I did eat more calories than normal. Though I was more self-critical about my appearance I also had more energy and found a style of workout that didn’t make me constantly binge eat. 

Would I recommend HICT to other people with body image issues?

Yes. I think they’re a great way to get back into a fitness routine after a year of being locked indoors. If like me, you’ve been struggling with fatigue then this is one way to ease yourself back into working out. It’s flexible, scientifically proven, and most importantly; enjoyable! Will it help with your body image? Maybe not immediately but honestly, what workout will? One thing I’ve learned from this experience is that some of my health issues may not be possible to manage with self-care alone.  So whilst finding a workout routine I find enjoyable and want to stick to might help me to “look better” and feel healthier in the long run. It’s maybe unwise for me to expect a shortcut to resolving the issues that underpin my body dysmorphia and body image. Instead, view HITC – and specifically the 7-minute workout – as a way to get back onto a path towards better health, energy, and well-being. But, if like me, you’re struggling with body image issues, the best solution might be to speak with a medical professional. As always, it’s probably wise to speak to a medical professional before committing to anything new that might impact your health anyway. Especially if you decide to skip 7-minute workouts and throw yourself into some more extreme forms of HICT.  If you give the 7-minute workout or HICT a try, good luck.

Running your own experiments with Bearable?

If you enjoyed this experiment or have run any of your own we’d love to hear about it. You can reach out to us on Instagram at @BearableApp or post your own experiments using bearable using #BearableApp (on Instagram, Facebook or Twitter). — Note: The advice given in this article is not intended as a substitute for medical advice. Please consult a medical professional before undertaking activities intended to impact your health and/or existing medical conditions. Photo credit: freepik

Can a SAD Lamp help with Mood & Depression? Jesse used one for a week to find out!

You’re probably wondering why I decided to write about Seasonal Affective Disorder (SAD) in the middle of Summer.  Well, as of June 25th, I decided to temporarily leave behind my home at the southern tip of the UK to take advantage of a house-sitting gig in Edinburgh. That’s right, I gave up living by the beach all summer to spend time living in a basement apartment in Scotland. So whilst everyone else is enjoying extra sunlight and warm weather around the UK, I’m getting less light and heat than I’m used to. via GIPHY All of this aside, I’m a person that lives with symptoms of anxiety and depression which are also affected by seasonal change. As many people with depression will be familiar with; I’ll literally try anything that might encourage my brain to increase the production of serotonin. 

What is Seasonal Affective Disorder (SAD) and how is a lamp meant to help?

It turns out that SAD is an outdated term for major depressive disorder with seasonal patterns (MDD). These seasonal patterns aren’t limited to Wintertime either. The main factor leading to the symptoms of SAD is the amount of light a person is exposed to. Specifically, the way that the chemicals in the brain that help to regulate a person’s body clock (or circadian rhythm) are impacted by changes in exposure to natural light. Thinking of SAD in terms of circadian rhythm might be helpful. For example, a person moving from Iceland to the Mediterranean might be just as affected by the increase in exposure to sunlight as someone moving in the opposite direction. Simply because they would both experience disruptions in the way their brain typically creates the chemicals that regulate their natural rhythm. Symptoms of Wintertime SAD can include:
    • daytime fatigue
    • difficulty concentrating
    • feelings of hopelessness
    • increased irritability
    • lack of interest in social activities
    • lethargy
    • reduced sexual interest
    • unhappiness
    • weight gain
Symptoms of Summertime SAD can include:
    • agitation
    • difficulty sleeping
    • increased restlessness
    • lack of appetite
    • weight loss
Interestingly, the side-effects of over-exposure to SAD lamps are similar to the symptoms of Summertime SAD. This is because they’re both caused by an increase in serotonin, the chemical in the brain that helps to control sleep and mood (amongst other things).

How is a SAD lamp meant to help Mood & Depression?

“Some people with SAD find that light therapy can help improve their mood considerably. This involves sitting by a special lamp called a lightbox, usually for around 30 minutes to an hour each morning. The light produced by the lightbox simulates the sunlight that’s missing during the darker winter months. It’s thought the light may improve SAD by encouraging your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood).” – NHS Website Ultimately, I wanted to track the impact of using a SAD lamp on my mood and symptoms of depression to see if I was able to balance out the potential impact of changes to my exposure to natural light.

Using a SAD Lamp for a week(ish)

It’s recommended that you consult a doctor before using a SAD lamp as well as limiting your exposure to just 30 minutes each morning. I also tried to get more natural light by walking for 30 mins each morning. Usually, I would write a day-by-day account of my experience and how I felt it impacted my health. However, as this was essentially a passive activity – sitting in front of a lamp whilst I check emails – I feel like it’s not that useful. Instead, I’ve written a list of my main observations:
    1. Sitting in front of the lamp felt like it was helping my mood, even on day one. This may have been a placebo effect but either way, I felt better for using it.
    2. After getting distracted and sitting in front of the SAD lamp for longer than the recommended time. Like, much longer. I noticed my concentration dipping in the afternoons.
    3. The SAD lamp kind of acts like a ring-lamp for video calls which inadvertently helped me to feel less self-conscious during team meetings.
    4. After a week, I noticed my sleep pattern fluctuating more than normal. I needed to get up later and felt my sleep quality was possibly being impacted. This could have been the result of overexposure to the lightbox.
    5. Because I was so sure that the SAD Lamp was having a positive effect on my mood and energy I ended up using it for 12 days without checking the results rather than the usual seven days.

What did Bearable tell me about the SAD lamps impact on my health?

Avg. Mood improved by 0%* Avg. Energy improved by 0%* Avg. Symptom Score worsened by 13% Avg. Sleep Quality worsened by 8% Avg. Sleep Quantity worsened by 8% *Despite there being no significant change in mood and energy the average score for both became more consistent. For example, instead of mood scores varying between 6 and 8 on alternate days, I was more likely to be a consistent 7.  How did the SAD Lamp positively affect my symptoms? Lack of energy improved by 61% Binge eating improved by 18% Comparing looks to others improved by 16% Worrying about bodyweight improved by 12% Worrying about body shape improved by 4% Worrying about my face improved by 3% How did the SAD Lamp negatively affect my symptoms? Concentration worsened by 718% Lack of interest worsened by 377% Avoiding interests worsened by 275% Self-criticism worsened by 264% Worrying about communicating worsened by 105% Ability to sleep worsened by 104% Avoiding my appearance worsened by 15% Waking during the night worsened by 14% Worrying about my appearance worsened by 7% Other factors that may have contributed to these results include:
    • Increasing my intake of processed foods 
    • Switching to a less strict fasting routine
    • Changing the supplements that I take

What did I learn about my health by using a SAD Lamp?

Overall, I feel like it had some positive effects. Especially on the consistency of my mood and energy levels. It also made me feel like I had more energy – which is possibly a placebo effect – but still a positive outcome. Some of the symptoms of my Body Dysmorphia such as worrying about my body weight and shape improved too.  I think the negative effects on my symptoms can also be attributed to over-exposing myself to the SAD Lamp. I definitely had more than 30mins exposure almost every day. Mostly because I’d get wrapped up in work and forget to turn it off. My loss of concentration on days that I used the lamp is also concerning and way more extreme than I realised during the experiment. It possibly correlates with increased restlessness which is a side-effect of using the lamp for too long.  Being more self-critical and avoiding my interests more than usual were the other negative changes in my symptoms. These might also go hand-in-hand with having less concentration. Often my mind will race from one thought to another and the loss of focus can lead to me wasting time scrolling through social media or having negative thoughts about myself. The main lesson I learned from using the SAD lamp is not to abuse its power. It clearly improves the consistency of my moods but overuse can also lead to some pretty significant side effects.

Should you use a SAD Lamp to help with your Mood and Depression?

I think I didn’t see enough of a positive change in my symptoms or mood to be able to confidently recommend the SAD Lamp.  That said, SAD lamps can affect different people in different ways. If you’re someone that knows they suffer from Seasonal Affective Disorder and have a medical professional approve it, I’d 100% suggest that there’s nothing to lose by trying it.  I think what surprised me most about this test is how little I was able to perceive the negative effects in real-time. With this in mind, I’d recommend tracking your symptoms for a few days before using a SAD lamp so that you can stay on top of the effect it’s having.  As with other mental health issues that affect mood; Talking therapy, Cognitive Behavioral Therapy (CBT), and other therapies are also recommended for helping with SAD. I certainly saw a generally more positive impact on my symptoms when trying CBT last month If you do try using a SAD Lamp make sure to consult a medical professional first and don’t be an idiot like me by over-using it and destroying what little concentration you had to begin with. Good luck.

Running your own experiments with Bearable?

If you enjoyed this experiment or have run any of your own we’d love to hear about it. You can reach out to us on Instagram at @BearableApp or post your own experiments using bearable using #BearableApp (on Instagram, Facebook or Twitter). — Note: The advice given in this article is not intended as a substitute for medical advice. Please consult a medical professional before undertaking activities intended to impact your health and/or existing medical conditions. Photo credit: freepik