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Nutrition 2 (Semester I) > 9a. Stress > Flashcards

9a. Stress Flashcards

1
Q

What is stress?

A

Non-specific response of the body to any disturbance or demand

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2
Q

When can stress become harmful to the body?

A

Extreme
Chronic

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3
Q

Causes of stress

A

Poor nutrition - processed diets, high alcohol intake
Personal - financial, family, work
Poor body functions - injury, illness
Environmental - radiation, pesticides, industrial/household chemicals

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4
Q

What are the three stages of stress (Hans Selye)?

A

Alarm phase
Resistance phase
Exhaustion phase

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5
Q

What happens during the alarm phase of stress?

A

Fight or flight
Hypothalamus triggers SNS
SNS triggers adrenals to release adrenaline and noradrenaline
Anterior pituitary releases ACTH which triggers adrenals to release cortisol

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6
Q

What is the role of cortisol in the alarm phase?

A

Provides additional glucose
Increases pain threshold
Inhibits immune responses

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7
Q

What happens during the resistance phase of stress?

A

Alarm phase abates
Individual returns to a state of equilibrium

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8
Q

What is the exhaustion phase of stress?

A

Happens when stress is prolonged and individual doesn’t return to resistance phase

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9
Q

What happens to cortisol levels during the exhaustion phase?

A

Decrease

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10
Q

What does repeated surges of cortisol lead to?

A

Cortisol dysfunction

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11
Q

What can cortisol dysfunction lead to?

A

Inflammation
Pain
Depression
GI issues
Increased risk of CV disease/cancer

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12
Q

What happens during cortisol dysfunction?

A

Prolonged/excessive cortisol secretion leads to desensitisation of glucocorticoid receptors to cortisol
This leads to cortisol resistance

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13
Q

How does cortisol resistance affect corticotrophin releasing hormone (CRH)?

A

Negative feedback
Because of CR, cortisol isn’t working so CRH keeps pumping out messages to release more cortisol

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14
Q

How does the continued release of CRH affect other hormones?

A

Increases mast cell activation
Release of noradrenaline (pro-inflammatory)
Upregulates glutamate in amygdala to promote a fear-based response to stress

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15
Q

How does cortisol go from being anti-inflammatory to pro-inflammatory?

A

High surges of cortisol increase its affinity to bind to mineralocorticoid receptors
Makes cortisol pro-inflammatory

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16
Q

Examples of conditions where stress-induced inflammation is implicated

A

CVD
Fibromyalgia
CFS
RA
IBD

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17
Q

What are the negative physiological effects of inflammation?

A

Causes oxidative stress
Free radical damage
Cellular death
Ageing
Systemic tissue damage

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18
Q

What are the physiological effects of prolonged cortisol secretion?

A

Increased risk of T2D and IR
Weight gain with central adiposity
Suppresses reproductive function
Impaired immune function
Suppressed thyroid function
Suppressed GI function
Downregulates the endocannabinoid (eCB) system

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19
Q

How does prolonged cortisol secretion increase the risk or IR and T2D?

A

Increases gluconeogenesis
Decreases glycogen synthesis
Leads to hyperglycaemia
Inhibits beta cell insulin secretion
Impairs insulin-mediated glucose uptake

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20
Q

How does prolonged cortisol secretion lead to weight gain with central adiposity?

A

Stimulates appetite and intake of highly palatable foods
Causes accumulation of fat in visceral fat cells
IR and hyperglycaemia sends hunger signals to brain leading to overeating

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21
Q

How does prolonged cortisol secretion suppress reproductive function?

A

CRH suppresses secretion of GnRH
This disrupts release of FSH and LH, oestrogen, progesterone, testosterone

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22
Q

How does prolonged cortisol secretion impair immune function?

A

Increases infection susceptibility
Decreases T-cell proliferation
Downregulates T-helper cell receptors
Inhibits neutrophil, macrophage and NK cell activity

23
Q

How does prolonged cortisol secretion suppress thyroid function?

A

Inhibits enzyme that converts T4 to T3
Shunts T4 to inactive rT3

24
Q

How does prolonged cortisol secretion suppress GI function?

A

Alters gut motility (impairing digestion and elimination)
Increased visceral perception (perception of pain/discomfort)
Downregulates HCl
Increased intestinal permeability
Dysbiosis
GORD, IBD, IBS, SIBO

25
Q

What is the endocannabinoid system?

A

Helps us to manage pain, inflammation, hunger, metabolism

26
Q

Which conditions is the downregulation of the eCB system linked to?

A

Depression
Fibromyalgia
Migraine
IBS

27
Q

Examples of conditions linked to chronic stress

A

Anorexia nervosa
Asthma
Cancer
CVD
CFS
Recurrent infections
T2D
IBS
Ulcers
Headaches
Hypertension
PMS
Thyroid disorders

28
Q

How does persistent stress initially affect the HPA axis?

A

Hyperactivation of the HPAA

29
Q

Examples of conditions associated with hyperactivation of the HPAA?

A

Depression
Anxiety
Metabolic syndrome

30
Q

How does ongoing persistent stress affect the HPAA?

A

Hypoactivation of the HPAA

31
Q

Examples of conditions associated with hypoactivation of the HPAA

A

Fatigue
Pain
CFS
Fibromyalgia
Arthritis

32
Q

Along with cortisol, adrenaline and noradrenaline, which other hormone is secreted by the adrenal glands in response to stress?

A

DHEA

33
Q

What is the role of DHEA in stress?

A

Protects against negative consequences of stress
Protects against effect of high cortisol in brain
Reduces anxiety/depression

34
Q

What does ongoing stress with prolonged DHEA and cortisol release lead to?

A

Adrenal exhaustion

35
Q

Signs/symptoms of adrenal exhaustion

A

Fatigue
Continued need for sleep
Inability to cope with stress
Recurrent infections
Low libido
Sweet cravings
Sensitivity to cold/heat
Poor digestion

36
Q

What does raised cortisol and normal DHEA mean on a test?

A

Normal, short-term stress

37
Q

What does raised cortisol and raised DHEA mean on a test?

A

Chronic stress

38
Q

What does raised cortisol and low DHEA mean on a test?

A

First sign of adrenal fatigue

39
Q

What does low cortisol and low DHEA mean on a test?

A

Adrenal exhaustion

40
Q

Natural approach to stress

A

Anti-inflammatory diet - fresh fruit/veg
Stabilise blood glucose - whole grains, legumes, nuts, seeds, fish, eggs, brown rice, quinoa, oats
Tryptophan rich foods (brown rice, quinoa, oats, eggs, bananas) for serotonin/melatonin production
Glutamine rich foods (cabbage juice, bone broth, turkey, asparagus) for intestinal permeability
Increase potassium rich foods (depleted in stress)
Microbiome support - pre/probiotics
Avoid refined carbs, alcohol, caffeine
Abdominal breathing prior to meals
Bitter foods 15 mins before meals
Mindful eating
O3 - to support eCB system
Cold water exposure - hot/cold therapy

41
Q

Why is vit C important in supporting stress?

A

Antioxidants to mop up stress-created free radicals
Adrenal support
Reduce stress-induced cortisol release
Enhance immune function

42
Q

Why is B5 important in supporting stress?

A

Precursor to acetyl-CoA (steroid hormone synthesis)
Increases production of glucocorticoids
Reduces secretion of cortisol in times of stress

43
Q

Dosage for B5 in times of stress

A

100-300mg/day

44
Q

Why is B6 important in supporting stress?

A

Modulates GABA and serotonin (neurotransmitters that regulate pain perception, anxiety, depression)
Downregulates activity of glucocorticoid receptors, reducing the physical impact of corticosteroid release

45
Q

Dosage for B6 in times of stress

A

50-100mg/day

46
Q

Why is a high dose B complex important in supporting stress

A

Formation of Acetyl-CoA (key for ATP production)
Maintain nervous system health
Neurotransmitter synthesis
Improve mood

47
Q

Why is vit E important in times of stress?

A

AO
Protects adrenal cortex from free radicals
Supports immunity

48
Q

Dosage for vit E in times of stress

A

400-800iu/day

49
Q

Why is Mg important in times of stress?

A

Downregulates HPA activity by reducing cortisol and ACTH
Co-factor for GABA synthesis
Co-factor in serotonin-melatonin pathway

50
Q

Why is L-theanine important in times of stress?

A

Increases serotonin, dopamine, GABA levels
Aids relaxation

51
Q

Why can reishi mushrooms support stress?

A

Adaptogen
Sedative action
Assists immune system in times of stress
(increases NK cells, lymphocytes, macrophages)

52
Q

Examples of herbs for stress

A

Chamomile
Passionflower
Lavender
Lemon balm
Ashwagandha
Siberian ginseng

53
Q

Examples of lifestyle strategies for stress

A

Exercise
Acupuncture
Massage
Reflexology
Optimise sleep hygiene
Go for walk in daylight

Nutrition 2 (Semester I) (15 decks)

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