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Nut 2 Sem 1 > Stress and Fatigue > Flashcards

Stress and Fatigue Flashcards

1
Q

List four causes of stress

A

Poor nutrition
Personal stress
Poor body functions (illness, allergies, detox - slow/fast, thyroid, chronic inflammation)
Environmental stress (radiation, phones, chemicals)

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2
Q

What is the ‘general adaptation syndrome’?

A

A term to describe three stages of a stress response which are controlled and regulated by the adrenal glands.

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3
Q

What are the three phases?

A
  1. Alarm Phase
  2. Resistance Phase
  3. Exhaustion Phase
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4
Q

Describe Phase 1 - Alarm Phase

A

Initial response (f&f). Counteracts danger by mobilising resources for physical activity
STRESSOR > HYPOTHALAMUS > SNS > ADRENAL MEDULLA RELEASES ADRENALINE & NORADRENALINE
Adrenaline activates inflammatory cytokines, increasing oxidative stress.
ACTH release - cortisol release. Cortisol provides extra glucose increasing pain threshold and inhibiting immune response.

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5
Q

Describe Phase 2 - Resistance Phase

A

Once the stressor has gone, the alarm phase abates and the individual returns to balance.
But the first two phases repeat in life and are part of evolving humans.

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6
Q

Describe Phase 3 - Exhaustion Phase

A

If stress is prolonged or severe then equilibrium is not restored = exhaustion.
Prolonged release of stress hormones has neg health effects
Over time cortisol levels decrease = illness.

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7
Q

What happens if stress is too intense or too long?

A

Maladaptive responses occur.
Glucocorticoid receptors are expressed in most organs/tissues inc. sympathetic nerves and immune cells.
Therefore continued stimulus causes hyperactivation of the HPAA.
Repeated surges of cortisol = cortisol dysfunction = unmodulated inflammation inc. pain, depression, GI issues.

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8
Q

What are the mechanisms of cortisol dysfunction?

A

Prolonged/Excessive cortisol secretion = desensitisation of glucocorticoid receptors to cortisol (i.e. resistance)
CRH increases mast cell activation, release of noradrenaline and upregulates glutamate to promote fear-based response to stress.
High cortisol surges have a pro-inflammatory effect.

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9
Q

What is the relationship between stress and inflammation?

A

Stress induced inflammation is implicated in CVD, fibromyalgia, CFS, OS, RA, IBD, Back pain.
Inflammation increases oxidative stress and free radical damage, cellular death and ageing
Sympathetic response is pro-inflammatory.

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10
Q

What are the effects of prolonged cortisol secretion?

A

Increased risk of insulin resistance and T2D
(Cortisol increases gluconeogenesis and decreases glycogen synthesis)
Weight gain with central adiposity.
(Cortisol stimulates appetite and redistribution of fat in visceral cells. Impaired insulin response and high glucose sends hunger signals to the brain).
Suppresses reproductive function.
(CRH suppresses secretion of GnRH, disrupting release of FSH and LH, OEST, PROG and Androgens)
Impaired immune function
(Increases infection susceptibility, inhibits neutrophil/macrophage activity)
Suppresses thyroid function
(Glucocorticoids inhibit 5-deiodinase activity, which converts thyroxine to triiodothyronine. Thyroxine is shunted into inactive rT3. With adrenal fatigue, low cortisol decreases T3 receptor responsiveness)
Suppresses gastrointestinal function
(Altered GI motility, increased visceral perception, changes to GI secretions (downreg HCI)
Increased intestinal permeability
Neg effects on microbiota and GI mucosal regenerative
Consequences include GORD, IBS, IBD, SIBO and ulcers)
Downregulates endocannabinoid system (a network of receptors & enzymes involved in pain sensation, mood and appetite)
Function of eCB is linked to depression, fibro, migraines and IBS)

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11
Q

What are some symptoms linked to chronic stress?

A

Anorexia, asthma, autoimmunity, cancer, CVD, CFS, recurrent infections, T2D, ulcers, headaches, menstrual, thyroid.

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12
Q

How does DHEA play a role in the stress response?

A

Alongside the release of glucocorticoids, noradrenaline, adrenaline, the androgen DHEA is also produced in large amounts

DHEA plays a role in the protection against stress
DHEA protects against neurotoxic effects of chronically elevated cortisol on the hippocampus
Prolonged DHEA release contributes to the ‘Exhaustion Phase’

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13
Q

What are the signs and symptoms of adrenal exhaustion?

A

Fatigue and increased need for sleep
Inability to cope
Anxiety and irritability
Low libido
Yawning and back pain
Recurrent infections and sweet cravings
Sensitive to cold and heat
Poor digestion

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14
Q

What can be used to support adrenal exhaustion?

A

Adaptogens: Ashwagandha, Siberian and Korean ginseng, liquorice.

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15
Q

What is the natura approach to stress?

A

Anti-inflammatory diet(8-10 portions of fruit and veg a day)
Stabilize blood glucose (complex carbs, high in fibre and B-vits)
Increase protein (2-3 palm sizes a day)
Increase tyrosine for adrenaline/nora/dop production (seeds, nuts, whole grains, fish)
Increase tryptophan for serotonin, melatonin precursor (brown rice, quinoa, oats, fish and eggs)
Increase glutamine for GABA. (cabbage juice, asparagus, broccoli, turkey)
Prebiotic foods (chicory, garlic, artichoke). Also supports eCB sys
Probiotic foods (kimchi, sauerkraut, kombucha). Also supports eCB sys
Polyphenol rich foods (green tea, blueberries, cranberry)
Increase abdominal breathing
Eat bitter foods 15 mins before a meal
Mindful eating
Support eCB system: Up Omg 3 fatty acids and polyunsaturated fatty acids.
Arachidonic acid is needed for eCB biosynthesis (but not too much)
Pre/Pro foods support eCB sys
Black pepper, cinnamon, oregano, basil

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16
Q

What’s the relationship between Vit C and stress

A

Water-soluble antioxidant in blood and tissue inclusive of CNS. Stress increases free radical damage.
Vit C reduces stress-induced cortisol release and decreases hyperactivation of HPA-axis.
Vit C enhances immune function - upregs natural killer cells.
Dosage: 500mg-2g daily

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17
Q

What’s the relationship between B5 and stress?

A

A precursor to CoA playing an essential role in adrenal cortex function.
Increases prod. of glucocorticoids and other adrenal hormones.
Dosage: 100-300 mg /day

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18
Q

What’s the relationship between B6 and stress?

A

Exerts modulatory effects on GABA and serotonin
Downregs glucocorticoid receptors, decreasing physiological impact of corticosteroid release.
Dosage: 50-100mg /day

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19
Q

What’s the relationship between B-Complex vits and stress?

A

Co-factors in the Krebs cycle needed for ATP prod.
Required to maintain nervous system health
Taken as a complex improve mood and quality of life.
Dosage: High

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20
Q

What’s the relationship between Vit E and stress?

A

Stress increases free rad formation
Vit E is lipid soluble anti-ox and protects cell membranes and myelin sheaths from oxidative stress
Protects adrenal cortex from free radical damage
Supports immunity increasing phagocyte activity.
Dosage: 400-800 mg/day

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21
Q

What’s the relationship between Mg and stress?

A

Deficiency upregs HPA activity. Supplementation reduces ACTH and cortisol
Co-factor in GABA synthesis
Co-factor in serotonin-melatonin pathway
Not enough = GABA = too much glutamate = too much anxiety.
Dosage: 100-400 mg /day

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22
Q

What’s the relationship between Phosphatidylserine and stress?

A

Normalises stress response
Buffers HPAA response restoring normal ACTH and cortisol activity = better sleep qual, decreased anxiety, improved mood.
Dosage: 200-400 mg / day

23
Q

What’s the relationship between L’theanine and stress?

A

It is a major AA found in green tea and increases brain serotonin, dop, GABA levels.
Dosage: 20- 400 mg /day

24
Q

What’s the relationship between Reishi mushrooms and stress?

A

An adaptogen, triterpene constituents have a sedative action, calming the nervous system.
Dosage: 3-9g /day

25
Q

List 6 herbs that can support stress

A

1.Chamomile: Mild sedative & anxiolytic effects
2. Passionflower: Anxiolytic properties and promotes sleep.
3. Lavender: Elevates mood
4. Lemon Balm: Mild sedative and antispasmodic
5. Ashwagandha: Adaptogen and tonic, conserves and boosts energy reserves
6. Siberian Ginseng: Counteracts and adapts to stress.

26
Q

What else supports stress?

A

Exercise: Regulates HPAA and influences neurotransmitters associated with mood
Natural therapies
Sleep hygiene
Life/health coaching

27
Q

What is fatigue?

A

A symptom experienced when energy demand exceeds energy delivery.

28
Q

Which two metabolic processes coordinate mitochondrial energy production

A

Krebs cycle and electron transport chain.

29
Q

What happens if all cells in the body are affected by fatigue?

A

CFS and premature ageing

30
Q

What are mitochondria susceptible to?

A

Nutrient deficiencies, environmental toxins, oxidative damage.

31
Q

Why are inflammatory mediators raised with mitochondria dysfunction?

A

Intestinal mucosal degradation, pro-inflam diet, glucose dysregulation, raised homocysteine, smoking, obesity.

32
Q

How do you protect mitochondria from oxidative stress?

A

Optimise antioxidant enzymes:
Manganese
Selenium
B3
Iron
CoQ10
Vit E

33
Q

What are the key strategies to improve mitochondrial function?

A

Optimise nutrients for ATP production
Focus on blood sugar reg
Reduce levels of inflammatory mediators
Decrease toxin exposure
Strength training

34
Q

What’s the relationship between CoQ10 and mitochondrial function?

A

It transports high energy electrons in the ETC (electron transport chain)
It neutralises ROS (reactive oxygen species)

35
Q

What’s the relationship between ALA and mitochondrial function?

A

It’s a co-factor for several mitochondrial enzymes involved in glucose oxidation and ATP generation.

36
Q

What’s the relationship between Acetyl L-carnitine and mitochondrial function?

A

Essential for transport of long chain fatty acids across mitochondrial membrane. (Found in meat).

37
Q

What’s the relationship between Mg and mitochondrial function?

A

Role in ATP production

38
Q

What’s the relationship between B-Complex vits and mitochondrial function?

A

B1 is needed in Krebs
B2/3 needed for Krebs and conversion of fatty acids to ATP

39
Q

What is ME?

A

Myalgic encephalomyelitis.
CFS + inflammation

40
Q

Why does someone get CFS / ME?

A

Infection organisms (EBV)
Immunological (increased cytokines)
Abnormal HPAA function (hypercortisolism)
Mitochondrial dysfunction and Oxidative stress
Metabolic Endotoxemia
GI imbalance of bacteria

41
Q

What should someone avoid if they have CFS / ME?

A

Caffeine: Places strain on adrenal glands.
Sugar: Immune system suppressant, destabilizes blood glucose
Artificial sweeteners: Triggers insulin release and some contain excitotoxins and methanol which convert to formic acid - a neurotoxin.
Alcohol: Depletes nutrients

42
Q

What should someone include if they have CFS / ME?

A

Omega 3 - important for mitochondrial membrane and EPA has anti-inflammatory properties.
Protein: Allows for immune cell restoration and function
Immune support (vit c, antimicrobials)
GI support (bitters and biotics)

43
Q

What’s the premise of a keto diet?

A

Carb intake is less than 50g a day
Protein is 1.5g per kg of bodyweight per day
Fuel as ketones comes from fat and fermentation of fibre to short chain fatty acids
75% fat, 20% protein, 5% carbs.
Changes body’s primary fuel source from glucose to ketones. (Ketones used in ATP production)

44
Q

What are the benefits of Keto?

A

Low concentrations of mtROS (mitochondrial reactive oxygen species) act as signalling molecules, upregulating mitochondrial capacity and antioxidant defence.
Ketosis causes a significant shift in energy metabolism
Ketones act as signalling molecules increasing expression of antioxidant enzyme systems.

45
Q

What are CFS and ME not?

A

Diagnosis. They are clinical pictures.

46
Q

What are the effects of poor energy delivery?

A
  1. Poor energy delivery to the body:
    Physical fatigue
    Poor stamina
    Post exercise malaise
    Muscle pain
    Blurred vision
  2. Poor energy delivery to the brain:
    Brain fog
    Light and noise intolerance
  3. Mental symptoms:
    Low moods, stress, procrastination
  4. Poor energy delivery to the heart:
    Hypotension & angina
  5. Poor energy delivery to the immune system:
    Susceptible to infection
    Slow healing and repair.
47
Q

What are the 4 mechanisms of poor energy delivery?

A

Diet (fuel - keto diet)
Mitochondria (engine - sleep)
Thyroid (accelerator pedal)
Adrenals (gear box)

48
Q

How do you determine you are in ketosis?

A

Acetone: This is exhaled and can be measured with breath testing. When sufficiently low in carbs, expect to bow 206 (ppm) of ketones.

49
Q

When would very high ketones (10 ppm) be detected?

A

When stressed. Adrenaline stimulates fat burning
Fasting - you consume all your calories from fat.
Overdosing with thyroid hormones

50
Q

False - positive ketosis

A

When you have consumed alcohol
If you have SIBO

51
Q

False - negative ketosis

A

Eating / drinking anything apart from water in the preceding 20 mins of testing.

52
Q

What 6 factors inhibit mitochondrial function?

A

Lactic acid (Pace yourself)
Products fermenting in the gut (Follow PK diet)
Hair dye (Avoid)
Malondialdehyde (Improve antioxidant status w/ B12 and Vit C)
Parabens (Avoid)
Mycotoxins (Look for infectious cause)

53
Q

What does T3 stimulate?

A

The adrenals

Nut 2 Sem 1 (8 decks)

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