Stress and Fatigue Flashcards
Name 4 causes of stress
- Poor nutrition - Nut deficiencies - ultra processed diet, alcohol
- Personal stress - financial worries, family worries, work implications
- Poor body function - illness or injury, disorders, detox issues (slow or fast), hormones
- Environmental - toxins, radiation (EMFs), water supply - heavy metals, chemicals - cleaning etc”
Who coined the General Adaptation Syndrome and what are the three stages?
Endocrinologist - Hans Selye
1. Alarm Phase: Fight or flight. Activated in response to a stressor- The amygdla stimulates the hypothalmus which activates the SNS and initates the release of adrenaline and noradrenaline from the adrenals. Adrenaline releases inflammatory cytokines and increases oxidative stress. ACTH release from the anterior pituitary stimulates cortisol release which provides additional glucose response, increases pain threshold and suppresses the immune system
2. Resistance Phase: after the stressor has gone a state of equlibrium is returned. People cycle through these two stages through their lives
3. Exhaustion Phase: if the stress is proloned and equilibrium is not restored exhaustion results. Cortisol levels and therefore stress tolerance decrease leading to illness.
Why do maladaptive responses occur to stress?
If the stress occurs over a prolonged period of time or the stress is too intense
Outline key maladaptive responses
- We have glutocorticoid receptors in most cells of the body so prolonged hyperactivation of the HPAA can have a profound effect on most areas of the body. Where cortisol is continually being stimulated the glucocorticoid receptors can become resistant to ccortisol (much like insulin resistance) which can lead to a number of consequences including an increased sensitivity to pain, inflammatory processes and disorders (CVD, atherosclerosis, IBD), depression
- Cortisol resistance interupts the negative feedback loop which would reduce the amount of CRH being produced when cortisol levels are high. High CRH leads to mast cell activation and the release of noradrenaline which is proinflammatory. It also upregulates the release of glutamate which promotes a fear based response in the amygdyla. HIgh cortisol surges promote binding to mineralcorticoid receptors which has a proinflammatory effect.
How do stress and inflammation affect one another
Stress causes inflammation and inflammation causes stress - viscous cycle. Stress induced inflammation is implicated in CVD, fibromyalgia, CFS, chronic back pain , IBD etc
Inflammation increases oxidative stress and free radical damage, ageing and tissue damage. The SNS response is proinflammatory which serves a purpose in the short term but is damaging in the long term
What are the long term affects of stress on the body?
Insulin Resistance & T2D
Cortisol is a catabolic hormone which breaks down fat and protein to enable gluconeogenesis, whilst inhibiting glycogen synthesis - which adds more glucose into the system. High levels of cortisol can impair beta cells insulin secretion and insulin mediated glucose uptake by cells.
Weight Gain
Due to the impairement of glycogen synthesis, gluconeogenesis and the impairement of insulin production and function the body stores the additional glucose in the system in fat cells - particularly abdominal fat cells increasing adiposity. Cortisol also increases appetite and intake of highly palatable foods. When insulin response ensues and glucose is not getting into the cells efficiently inspite of there being high levels in the blood, hunger signals are sent to the brain leading to overeating.
Reproductive system
The function of this system is suppressed as cortisol suppresses GnRH which disrupts FSH and LH - affecting ovulation and hormone production.
Immune Function
T-cell and T-helper cells production and function are suppressed as are neutrophil, macrophages, NK cells and lymphocyte activity - leading to increase risk of infection
Thyroid Function
High cortisol levels suppresses TSH production. 5-deiodinase activity is suppressed reducing the conversion of T4 - T3. T4 is shunted into rT3. In adrenal fatigue low cortisol inhibits T3 receptor responsiveness
GI Function:
Hyperactivation of the HPAA results in changes to the gut:brain axis resulting in altered motility (impairing digestion and elimination). Decrease in HCl. Impairement to gastric and colonic mucosa. Increased intestinal permeability. Negative effects on microbiome. Can result in GORD, peptic ulcers, SIBO, IBD.
Endocannabinoid system:
Suppresses our endocannabinoid system which is a regulatory system involved in neural plasticity and protection, immunity, inflammation, pain, emotional memory, hunger and metabolism. Suboptimal function is linked with depression, fibromyalgia, IBS, and migraine. Circulating eCBs are used in the cross talk between the intestinal microbiome and the brain - specifically influencing mood.
What does persistent and continued stress lead to
Persistent leads to hyper-activation of the HPAA which is linked to issues such as depression, anxiety disorders and metabolic syndrome (hyperglycaemia, hypertension, lipid abnormalities and central adiposity)
Continued stress leads to hypoactivation of the HPAA which leads to disorders like fatigue, chronic fatigue syndrome, fibromyalgia, arthritis
What role do the adrenals play in the stress response?
Along with the release of noradrenaline, adrenaline and glucocorticoids (cortisol) the adrenals release the androgen DHEA in response to stress. DHEA is thought to play a protective role from the effects of stress on the body. It has been shown to be neuroprotective against the effects of chronically elevated levels of cortisol on the hippocampus and reduces anxiety and depression. Ongoing stress with prolonged cortisol and DHEA release leads to depleted state known as adrenal exhaustion with impaired resiliency and stress tolerance.
Describe the key signs and symptoms of adrenal exhaustion
Adrenal exhaustion takes place after prolonged high levels of cortisol and DHEA secretion. Key signs and symptoms are fatigue with a high requirement for sleep, yawning, lower back pain, inability to cope with stress, anxiety, irritability, low libido, recurrent infections, sweet cravings, reactive dysglycaemia, cold/ heat sensitivity, low body temp, postural hypotenstion, unstable pupillary reflex
What role do adaptogens have in adrenal exhaustion
They act as mild stressors on cells priming them to be capable to respond to stress. They protect against adrenal exhaustion and assist recovery. Ashwaganda, Siberian and Korean ginseng, rhodiola
What does normal cortisol & DHEA suggest
No stress
What does raised cortisol and normal DHEA suggest
Normal short term stress
What does raised cortisol and low DHEA suggest
Start of adrenal fatigue
What does low cortisol and low DHEA suggest
Adrenal exhaustion
What does raised cortisol and normal DHEA suggest
Beginning of recovery process
Give 5 natural suggestions to help cope with stress
“1. Apply CNM diet and adjust accordingly
2. AI diet - 8-10 portions veg/ druit a day - eat rainbow
3. Stabilise blood sugar; drops tigger cortisol release, chronic stress and increases hyperglyceamia risk. Complex carbs stabilise glucose release, high in fibre and B vits
4. 3 palm sized portions of protein / day to ensure AA for neurotransmitter production esp tyrosine (adren, nor, dop production) nuts & seeds, wholegrains, fish; Tryptophan (ser-mel), oats, eggs, turkey, bananas, brown rice and Glutamine (GABA) cabbage juice, asparagus, broccoli, turkey
5. Na-K balance. Ensure good intake of potassium rich veg. Chronic stress and anxiety assc with decreaesd K levels. Aim for 5:1 ration most fruit/ veg have 50:1 ration so should be easily achieved with high veg diet. Include 2 handfuls of leafy greens/ day”
How does stress impact the microbiome and how can we support this.
“Stress negatively affects the microbiome which can be supported with:
- prebiotic foods such as chicory, leeks, garlic, onion, jerusalem artichoke
- probiotic foods such as kefir, sauerkraut, kimchi, tempeh, live yogurt, kombucha
- polyphenol rich foods such as green tea, blueberries, cranberrys, currants”
What nutritionally should you avoid in cases of stress
”:- Refined carbs (blood glucose balance, disrupts microbiome)
- Alcohol - chemical stressor which impairs neural pathways and contributes to mood and sleep disorders, depletes Glutathione and Vit B1
- Caffeine - stims adren and cortisol driving stress response and inhibits sleep
- High fructose, damaged fats, high animal and soy protein intake
“
How can you support digestion when in SNS?
“Abdominal breathing before meals
Bitter herbs and foods 15 mins prior or ACV
Mindful eating”
How can you support the eCB system?
”:- Omega 3 required for normal eCB signalling and act as regulators of the eCB system. PUFA & AA are needed for correct function however high O6 and low O3 = excess eCB syn = desensitised and downreg eCB receptors
:- Pre & pro biotics support as the eCB system interacts with the enteric and central NVS influencing gut motility, reducing inflam and balancing stress response
:-Black pepper, cinnamon, oregano, basil, lavendar and rosemary contain phytocannabinoid beta-caryophyllene,
: - Cold water exposure increases eCB levels
:- EVOO show to upreg CB1 receptors”
