Stress Flashcards
Causes of stress
- Poor nutrition
- Personal stress
- Poor body functions
- Environmental stressors
3 Stages of Stress
- Alarm phase
- Resistance phase
Once the stressor has gone the alarm phase abates and the individual returns to a state of equilibrium - Exhaustion phase
If stress is prolonged or severe then equilibrium is not restored and exhaustion results
Effects of prolonged cortisol secretion
- Increased risk of insulin resistance and Type 2 diabetes
- Weight gain with central adiposity
- Suppresses reproductive function
- Impaired immune function
- Suppresses thyroid function
- Suppresses gastrointestinal function
- Downregulates the endocannabinoid (eCB) system
Proposed mechanisms underlying cortisol dysfunction
*Prolonged or excessive cortisol secretion leads to desensitisation of glucocorticoid receptors to cortisol (cortisol resistance).
*Impaired binding disrupts negative feedback where cortisol would normally inhibit continued CRH release.
*CRH ↑ mast cell activation, release of noradrenaline (pro-inflammatory) and upregulates glutamate in the amygdala to promote a fear-based response to stress.
*High surges of cortisol increase its affinity to bind to mineralocorticoid receptors, where it has apro-inflammatory effect.
Typical symptoms
Insomnia, fatigue, depression, irritability, headache, and digestive disturbances.
Conditions linked to chronic stress
Anorexia nervosa, asthma, autoimmunity, cancer, CVD, chronic fatigue syndrome, recurrent infections, mood disorders, Type 2 diabetes, IBS, ulcers, headaches, hypertension, menstrual irregularities, PMS and thyroid disorders
DHEA
*Alongside the release of glucocorticoids, noradrenaline and adrenaline, the androgen DHEA is also produced in larger amounts in response to stress.
*DHEA has been suggested to play a significant role in protection against the negative consequences of stress.
*Also protects against neurotoxic effects of chronically elevated cortisol on the hippocampus and reduces anxiety and depression.
*Ongoing stress with prolonged DHEA and cortisol releaseleads to a depleted state (referred to as ‘adrenal exhaustion’) with an impaired stress response and loss of resiliency.
Adrenal ‘exhaustion
*Fatigue and ↑ need for sleep, inability to cope with stress, anxiety, irritability, ↓ libido, lots of yawning, lower back pain, recurrent infections, sweet cravings, reactive dysglycaemia.
*Sensitivity to cold and heat, lower body temperature, poor digestion, postural hypotension, unstable pupillary reflex.
Phase of adrenal fatigue
Nutritional Approach
- Apply the CNM Naturopathic diet and adjust accordingly.
- Focus on an anti-inflammatory diet
- Stabilise blood glucose
Nutritional Approach - Protein
*2–3 palm size portions of high quality protein *Especially tyrosine—adrenaline, noradrenaline, dopamine production *Tryptophan—serotonin, melatonin precursor
Nutritional approach —potassium to sodium ratio
*Ensure good intake of potassium-rich foods and reduce sodium intake.
*Chronic stress and anxiety are associated with decreased levels of potassium.
*Stress hormones can cause reductions in serum potassium.
*Aim for a dietary potassium to sodium ratio greater than 5:1: most fruits and vegetables have a K:Na ratio of at least 50:1.
*Include 2 handfuls of dark green leafy veg daily (green smoothie).
Nutritional approach —microbiome support
*Prebiotic foods —dandelion greens, chicory, Jerusalem artichoke, garlic, etc.
*Probiotic foods —kimchi, sauerkraut, kombucha, kefir, yoghurt (cultured) etc.
*Polyphenol-rich foods (to feed commensals and support the mucosal barrier) —green tea, blueberries, cranberry, currants etc.
Nutritional approach —Avoid
*Refined carbohydrates *Alcohol
*Caffeine
Stress: Specific Nutrients
Vitamin C
Vitamin B5
Vitamin B6
B complex
Vitamin E
Magnesium
Phosphatidyl serine
L-theanine
Resihi Mushroom
Vitamin C
(ascorbic acid)
- Keywater-soluble antioxidant in blood and tissues inclusive of CNS.Stress increases free radical damage.
- The CNS is especially sensitive to oxidative stress, which is in turn linked with ↑psycho-social stress, anxiety and depression.
- Shown to improve recovery from mental stress.
- Adrenal support —is a co-factor in glucocorticoid synthesis.
- Vitamin C supplementation has shown to reduce stress-induced cortisol release. ↓ hyperactivationof the HPA-axis.
- Enhances immune function —upregulates natural killer cells, interferons and T-cells.
500mg - 2g
Vitamin B5
(pantothenic acid)
- As a precursor to coenzyme A plays an essential role in adrenal cortex function.
- Increases production of glucocorticoids and other adrenal hormones.
- Thought to reduce secretion of cortisol in times of stress
Dosage: 100-300 mg / day
Vitamin B6
(pyridoxine)
*Exerts modulatory effects on GABA and serotonin, neurotransmitters that regulate anxiety, depression and pain perception.
* Downregulates activity of glucocorticoid receptors, ↓the physiological impact of corticosteroid release.
50-100mg/day
B complex vitamins
- Co-factors in the Krebs cycle —needed for ATP production.
- Required to maintain nervous system health—B1 in particular enables the brain to utilise glucose.
- Vitamins B6, B9 and B12 have specific roles in methylation and decarboxylation processes that support synthesis of monoamine and catecholamine neurotransmitters.
- B group vitamins taken as a complex have been shown to improve mood and quality of life in individuals experiencing depression and anxiety.
Vitamin E
- Acute and chronic stress increase free radical formation, especially in the CNS and adrenal cortex.
- As a lipid soluble antioxidant, vitamin E protects neuronal cell membranes and myelin sheaths from oxidative stress.
- Has been shown to protect the adrenal cortex from free radical damage and decrease stress-induced release of cortisol.
- Supports immunity —increases phagocyte activity and promotes differentiation of immature T-cells in the thymus.
400-800 ie/day
Magnesium
- Deficiency upregulates HPA activity, while supplementation attenuates activity with reductions in ACTH and cortisol.
- Is a co-factor for GABA synthesis, heightens GABAergic availability by reducing presynaptic glutamate release —net effect anxiolytic.
- Is a co-factor in the serotonin-melatonin pathway.
- Stress-related muscle tension —breaks actin-myosin bond.
- Amino acid chelates —taurate / glycinate: Taurine is a GABA agonist and glycine acts as an inhibitory neurotransmitter, so potentially even more useful.
100-400mg/day
Phosphatidylserine
*Normalises stress response.
*Buffers HPAA response, restoring normal ACTH and cortisol activity, allowing for better quality sleep, decreased anxiety and improved mood
*The effect is believed to be mediated through normalisation of cortisol binding globulin (CBG).
200-400 mg/day
L-theanine
L-theanine (N-ethyl-L-glutamine) is a major amino acid uniquely found in green tea. L-theanine increases brain serotonin, dopamine, GABA levels, supporting cognitive function and aiding relaxation
20-400mg/day
Reishi mushroom
- Regardedas an adaptogen.
- Triterpene constituents have a sedative action, calming the nervous system to support relaxation and sleep.
- Contains polypeptides that act as precursors to neurotransmitters and endorphins supporting the stress response
- Assists the immune system at times of stress including increased number and activity of NK cells, macrophages and T-lymphocytes
Dosage: 3–9 g / day. Use as a powderin tea, food, capsules.
Considered non-edible; has a bitter, woody taste.
Herbal support for stress
Camomile - mild sedative
Passionflower - anxiolytic
Lavender - elevates mood
Lemon balm - mild sedative
Ashwaganda - adaptogen
Siberian Ginseng - counteracts stress
