Managing stress Flashcards
What is an adaptogen?
Provides GENTLE stimulation in the form of mild stress to cells to prime them to deal with stress
Protective of adrenal exhaustion and assists recovery
What steps should you take to reduce stress through diet?
Balance blood sugar - complex carbs, wholegrains
Quality protein - animal, plant and fish
Increase F&V for AO
Potassium: sodium > 5:1 (F&V)
Pre and probiotics
Polyphenols for mucosal bacteria
What proteins should you focus on to support stress?
Tyrosine (nuts and seeds) = adrenalin, noradrenaline, dopamine
Tryptophan = precursor to serotonin and melatonin (brown rice, bananas)
Glutamine = to support intestinal barrier (cabbage, turkey)
What food should you avoid?
Refined carbohydrates (microbiome disruptor, blood sugar balance)
Alcohol (impairs communication pathway, disrupts sleep)
Caffeine, stimulates adrenalin and cortisol)
How can you improve the impact of stress on the digestive system?
Mindful eating, abdominal breathing, bitters
How can you support eCB?
Omega-3s, (eCB SIGNALLING) Arachadonic acid (for biosynthesis but not excess i.e. 3:6 balance ), PUFAs
How does exercise support stress?
Influences mood NTS - dopamine and serotonin
Other lifestyle approaches for stress?
Purpose, sleep hygiene, journaling, natural therapies, re-setting circadian rhythm
How does Vitamin C support the adrenals?
Key AO, co-factor in glucocorticoid synthesis
Reduce stress induced cortisol release
Enhances immune function
Dose: 500mg-2g
What role does vitamin B5 play in managing stress?
Precursor to Co-enzyme A (Acetyl-CoA) in ADRENAL CORTEX = ATP/steroid hormones + Glucocorticoids
Increasing glucocorticoids, reduces secretion of cortisol when stressed.
High doses block steroid i.e. cortisol uptake at Glucocorticoid receptors
Dose 100-300mg/day
What roles does B6 play in managing stress?
Increased GABA (calming) and serotonin, reduces anxiety, depression etc
High doses block steroid i.e. cortisol uptake at Glucocorticoid receptors and decrease the impact of cortisol
Dose 50-100mg/day
How would a B complex support stress?
Needs to be high strength - consider, 5, 6, 9 and 12 (ATP and NS).
6, 9 and 12 support synth and meth of mono and catecholamines NTs
Improve mood
Caution insomnia if too high dose = too much serotonin/dopamine
How can Vitamin E support stress?
Lipid soluble AO - protects neuronal membranes, myelin sheath and adrenal cortex
Dose 400-800iu/day
How does magnesium support stress?
Attenuates HPA - deficiency increases activity etc
Co-factor for GABA (increases by decreasing presynaptic Glutamate) = anti-xiolytic
Co-factor serotonin-melatonin
Breaks actin-myosin bond
AA chelates - Taurate (GABA agonist)/Glycine (inhib NT)
Dose 100-400mg/day
How does phosphatidylserine (PS) support stress
Attenuates nerve cells to cortisol i.e. makes them more sensitive and feedback mechanism corrects to decrease cortisol output - good for inverse cortisol scenarios = normalisation of Cortisol Binding Globulin
Dose 200-400mg/day
