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.

Why Does Hand Sanitizer Have an Expiration Date?

Hand sanitizer does expire. Here's why.
Hand sanitizer does expire. Here's why.
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The coronavirus pandemic has turned hand sanitizer from something that was once idly tossed into cars and drawers into a bit of a national obsession. Shortages persist, and people are trying to make their own, often to little avail. (DIY sanitizer may not be sterile or contain the proper concentration of ingredients.)

If you do manage to get your hands on a bottle of Purell or other name-brand sanitizer, you may notice it typically has an expiration date. Can it really go “bad” and be rendered less effective?

The short answer: yes. Hand sanitizer is typically made up of at least 60 percent alcohol, which is enough to provide germicidal benefit when applied to your hands. According to Insider, that crucial percentage of alcohol can be affected over time once it begins to evaporate after the bottle has been opened. As the volume is reduced, so is the effectiveness of the solution.

Though there’s no hard rule on how long it takes a bottle of sanitizer to lose alcohol content, manufacturers usually set the expiration date three years from the time of production. (Because the product is regulated by the Food and Drug Administration, it has to have an expiration date.)

Let's assume you’ve found a bottle of old and forgotten sanitizer in your house somewhere. It expired in 2018. Should you still use it? It’s not ideal, but if you have no other options, even a reduced amount of alcohol will still have some germ-fighting effectiveness. If it’s never been opened, you’re in better shape, as more of the alcohol will have remained.

Remember that sanitizer of any potency is best left to times when soap and water isn’t available. Consider it a bridge until you’re able to get your hands under a faucet. There’s no substitution for a good scrub.

Have you got a Big Question you'd like us to answer? If so, let us know by emailing us at bigquestions@mentalfloss.com.

7 Quick Tips for Disinfecting Your Home the Smart Way

Frequent cleaning of high-traffic areas can reduce the spread of illness in your home.
Frequent cleaning of high-traffic areas can reduce the spread of illness in your home.
BrianAJackson/iStock via Getty Images

With many people spending more time—or virtually all of their time—indoors, it’s natural for thoughts to turn to how to best clean surfaces that might help minimize the risk of spreading illness. Although researchers believe respiratory droplets are the primary way coronavirus is transmitted, preliminary data, which is not yet peer-reviewed, suggests the virus may remain on some surfaces for hours or days.

While scrubbing isn't a complex process, there are nonetheless some areas of your home you might be neglecting. Here’s how to best approach a household scrub, as well as identify and disinfect some common germ hot spots.

1. Pay attention to high-touch surfaces and clean them frequently.

High-touch surfaces are exactly what they sound like: Areas in the home that get handled and touched regularly. Think doorknobs, light switches, appliance handles, toilet handles, faucets, and remotes. And don’t forget laptops, keyboards, desks, and phones.

2. Don't just do a quick wipe down. Get the entire surface.

Taking a disinfecting wipe to the keyhole of a doorknob isn’t going to do you much good—it's important to really scrub all high-touch surfaces. Make sure you get every available surface area, including the plate behind the knob where fingers and hands often brush against it. When cleaning remotes, make sure you don't just scrub the buttons, but the space between them as well.

3. You can use soap and water.

While products claiming to kill 99.9 percent of germs are best in this scenario, there's another option if you're having a hard time tracking down those supplies—simply mix some dish soap in water. It won’t kill organisms, but it can remove them from the surface. (And while soap and water can work for high-touch surfaces throughout the home, you shouldn't use the solution on electronics like your remote or keyboard.)

If you’re looking to kill germs, diluted bleach (four teaspoons to one quart of water) and 70 percent alcohol solutions work well. But it's important to note that bleach and other cleaners can harm certain surfaces. So be sure to do your research and make sure the product you're using won't cause any damage before you start scrubbing.

4. Take laundry precautions.

If you’re trying to be extra-vigilant about the spread of germs in the house, you should consider washing clothes at the highest possible temperature and disinfecting laundry bins. It’s also advisable to use disposable laundry bags.

5. Remove your shoes before entering the house.

This step is more preventative, but it’s a simple way to keep from tracking in contaminants. Remove your shoes before going inside and leave them near the door. It's also a good idea to clean floor surfaces with disinfecting mop cloths, but be sure anything you use is safe for the finished surface. Cleaners like bleach can discolor certain materials.

6. Don't forget to clean your car.

Even people vigilant about cleaning their home can neglect their car interior. Since you’re constantly touching virtually every surface, be sure to wipe everything down regularly, including the steering wheel and door handles. If you have a leather interior, there are auto wipes available for those surfaces. And before you go wipe down any touchscreens, be sure to check your owner’s manual to see if they require any special microfiber cloth.

7. Give your debit cards a wipe.

It’s a good idea to disinfect credit or debit cards that follow you around on shopping excursions. As with all high-touch objects, be sure to wipe them down every day.

[h/t New York Times]

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