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Nutrition Semester 3 > Stress and Fatigue > Flashcards

Stress and Fatigue Flashcards

1
Q

What are some causes of stress?

A
  • Poor nutrition
  • Personal stress
  • Poor body functions
  • Environmental stressors

Each category includes specific examples that contribute to stress.

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2
Q

How does poor nutrition contribute to stress?

A

Nutritional deficiencies, such as highly-processed diets and high intake of alcohol

These dietary habits can lead to imbalances that affect overall health.

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3
Q

What personal factors can lead to stress?

A
  • Not feeling happy with oneself
  • Financial problems
  • Problems with family members
  • Problems with friends
  • Problems at work

These issues can create emotional and psychological strain.

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4
Q

What are examples of poor body functions that can cause stress?

A
  • Injury
  • Illness
  • Allergy
  • Skin conditions
  • Thyroid disorders
  • Chronic inflammatory disorders

These health issues may disrupt normal body functioning, leading to stress.

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5
Q

How can detoxification affect stress hormones?

A

Slow or fast detoxification of certain neurotransmitters or hormones may result in imbalances in stress hormones

Specifically, imbalances can be linked to enzymes like COMT and MAO.

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6
Q

What are some environmental stressors?

A
  • Radiation (e.g., mobile phones, x-rays, microwaves)
  • Pesticides
  • Industrial chemicals
  • Household chemicals

These external factors can contribute to stress and overall health issues.

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7
Q

What is the general adaptation syndrome?

A

A term coined by Hans Selye that describes the 3 stages of a stress response

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8
Q

Who coined the term ‘general adaptation syndrome’?

A

Hans Selye

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9
Q

What are the three stages of the general adaptation syndrome?

A
  1. Alarm phase 2. Resistance phase 3. Exhaustion phase
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10
Q

What happens during the alarm phase?

A

Initial response often referred to as ‘fight or flight’

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11
Q

What is the role of the adrenal glands in the stress response?

A

They control and regulate the stress response

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12
Q

What triggers the release of adrenaline and noradrenaline during stress?

A

Stressor → hypothalamus → sympathetic nervous system → adrenal medulla

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13
Q

What does adrenaline activate during the stress response?

A

Inflammatory cytokines and oxidative stress

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14
Q

What hormone is released by the anterior pituitary in response to stress?

A

ACTH (Adrenocorticotropic hormone)

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15
Q

What does cortisol provide during the stress response?

A

Additional glucose, increased pain threshold, and inhibition of immune responses

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16
Q

Fill in the blank: The initial response to stress is known as the _______.

A

Alarm phase

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17
Q

True or False: The resistance phase is the first stage of the general adaptation syndrome.

A

False

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18
Q

What is the first phase of the general adaptation syndrome?

A

Alarm phase

This phase is characterized by the body’s initial reaction to a stressor.

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19
Q

What occurs during the resistance phase of the general adaptation syndrome?

A

The individual returns to a state of equilibrium after the alarm phase abates

This phase reflects the body’s attempt to adapt to the stressor.

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20
Q

What happens during the exhaustion phase of the general adaptation syndrome?

A

Equilibrium is not restored, leading to exhaustion

This phase occurs if stress is prolonged or severe.

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21
Q

What are the negative health effects of prolonged stress?

A

Prolonged release of stress hormones

This can lead to decreased cortisol levels over time, resulting in illness.

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22
Q

True or False: The first two phases of the general adaptation syndrome occur repeatedly in life.

A

True

These phases are part of evolving as human beings.

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23
Q

Fill in the blank: If stress is prolonged or severe, __________ results.

A

exhaustion

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24
Q

What happens if the stressor is perceived as too intense or the duration is too long?

A

Maladaptive responses occur, which can lead to disease.

This highlights the importance of stress management in maintaining health.

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25
Q

Where are glucocorticoid receptors expressed?

A

In most organs and tissues, including several brain regions, sympathetic nerves, and immune cells.

Glucocorticoid receptors play a key role in the body’s response to stress.

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26
Q

What can continued stimulus causing hyperactivation of the HPAA lead to?

A

Widespread effects.

HPAA stands for hypothalamic-pituitary-adrenal axis, crucial in stress response.

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27
Q

What are the consequences of repeated surges of cortisol?

A

Cortisol dysfunction, unmodulated inflammation, and various sequelae including:
* Pain
* Depression
* GI issues
* Increased risk of cardiovascular disease and cancer.

This underscores the importance of regulating cortisol levels for overall health.

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28
Q

True or False: Glucocorticoid receptors are only found in the brain.

A

False.

They are expressed in various organs and tissues throughout the body.

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29
Q

Fill in the blank: The hypothalamic-pituitary-adrenal axis is abbreviated as _______.

A

HPAA

This axis is central to the body’s response to stress.

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30
Q

What is a key driver in the physiological effects of stress?

A

Inflammation

Inflammation is significantly influenced by stress, creating a cyclical relationship.

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31
Q

How does stress affect inflammation?

A

Stress increases inflammation

This relationship creates a vicious cycle where both stress and inflammation exacerbate each other.

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32
Q

Name three conditions implicated in stress-induced inflammation.

A
  • CVD
  • Fibromyalgia
  • Chronic fatigue syndrome

Other conditions include osteoporosis, rheumatoid arthritis, IBD, chronic back pain, and TMJ dysfunction.

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33
Q

What does inflammation increase in the body?

A
  • Oxidative stress
  • Free radical damage
  • Cellular death
  • Ageing
  • Systemic tissue damage

These effects can lead to long-term health issues.

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34
Q

What is the sympathetic response to stress characterized as?

A

Pro-inflammatory

This response is beneficial in the short term as it helps destroy pathogens and foreign bodies.

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35
Q

In what type of stress situations does the sympathetic response contribute to an inflammatory state?

A

Chronic stress situations

Chronic stress can lead to persistent inflammation, worsening health issues.

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36
Q

True or False: Stress has no impact on oxidative stress levels.

A

False

Stress contributes to increased oxidative stress, which can lead to various health problems.

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37
Q

What is the effect of prolonged cortisol secretion on insulin resistance?

A

Increased risk of insulin resistance and Type 2 diabetes

Cortisol increases gluconeogenesis and decreases glycogen synthesis, leading to hyperglycaemia and inhibiting beta cell insulin secretion.

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38
Q

How does cortisol affect weight gain?

A

Weight gain with central adiposity

Cortisol stimulates appetite, causes fat redistribution to visceral fat cells, and leads to overeating due to impaired insulin response.

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39
Q

What role does cortisol play in gluconeogenesis?

A

Cortisol increases gluconeogenesis

This process contributes to elevated blood glucose levels.

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40
Q

What happens to glycogen synthesis under prolonged cortisol secretion?

A

Decreased glycogen synthesis

This reduction contributes to hyperglycaemia.

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41
Q

What are the consequences of prolonged elevations of cortisol?

A
  • Hyperglycaemia
  • Impaired insulin-mediated glucose uptake
  • Increased appetite for palatable foods
  • Redistribution of fat to visceral areas

These factors contribute to weight gain and insulin resistance.

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42
Q

True or False: Cortisol inhibits insulin secretion from beta cells.

A

True

This inhibition can lead to a higher risk of insulin resistance.

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43
Q

Fill in the blank: Prolonged cortisol secretion leads to _______ and increased risk of Type 2 diabetes.

A

insulin resistance

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44
Q

What hormone is suppressed by CRH during chronic stress?

A

GRH

GRH stands for Gonadotropin-Releasing Hormone.

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45
Q

What physiological system is inhibited by chronic stress?

A

Reproductive function

Chronic stress affects the hypothalamic-pituitary-adrenal axis (HPAA).

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46
Q

Which hormones’ release is disrupted due to chronic stress?

A
  • FSH
  • LH
  • Estrogen
  • Progesterone
  • Androgens

FSH is Follicle-Stimulating Hormone and LH is Luteinizing Hormone.

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47
Q

What is a key effect of prolonged cortisol secretion on immune function?

A

Increases infection susceptibility

Cortisol is a glucocorticoid that can impair immune responses.

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48
Q

How does chronic stress affect T-cell proliferation?

A

Decreases T-cell proliferation

T-cells are crucial for adaptive immunity.

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49
Q

What does chronic stress downregulate that is necessary for the Th1 immune response?

A

T-helper cell receptor expression

T-helper cells play a vital role in orchestrating immune responses.

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50
Q

True or False: Chronic stress has no effect on reproductive hormone levels.

A

False

Chronic stress disrupts the release of key reproductive hormones.

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51
Q

Fill in the blank: CRH suppresses the secretion of _______.

A

GRH

GRH is essential for the release of FSH and LH.

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52
Q

What are the components of the HPAA that affect normal reproductive function during chronic stress?

A
  • CRH
  • B-Endorphin
  • NE
  • ACTH

These components interact in complex ways to regulate stress responses.

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53
Q

What hormone’s prolonged secretion suppresses gastrointestinal function?

A

Cortisol

Prolonged cortisol secretion can lead to various gastrointestinal issues.

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54
Q

How does ongoing stress affect the gut-brain axis?

A

It causes changes in the ANS and HPAA

The gut-brain axis involves communication between the gastrointestinal tract and the brain.

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55
Q

What is one consequence of altered gastrointestinal motility due to stress?

A

Impairing digestion and elimination

Altered motility can lead to various digestive issues.

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56
Q

What effect does stress have on visceral perception?

A

Increased visceral perception

This can lead to heightened awareness of bodily sensations related to digestion.

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57
Q

What changes occur in gastrointestinal secretions due to prolonged stress?

A

Downregulates HCl production

Reduced hydrochloric acid can affect digestion and nutrient absorption.

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58
Q

What is a possible consequence of increased intestinal permeability?

A

Allows large antigenic molecules to enter

This can trigger immune responses and inflammation.

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59
Q

What can prolonged stress lead to in terms of mast cells?

A

Mast cell degranulation

This process can contribute to allergic responses and inflammation.

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60
Q

What is a clinical consequence of the negative effects on microbiota due to stress?

A

GORD, peptic ulcers, IBD, SIBO

These conditions can arise from the disruption of gut health.

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61
Q

Fill in the blank: Prolonged stress can lead to depletion of _______ in the colonic mucosa.

A

Mucin

Mucin is important for maintaining the protective barrier of the gut.

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62
Q

What is the effect of prolonged cortisol secretion on the endocannabinoid (eCB) system?

A

Downregulates the endocannabinoid (eCB) system

The eCB system has various homeostatic roles including modulation of neural plasticity, neuroprotection, immunity, inflammation, pain, emotional memory, hunger, and metabolism.

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63
Q

What conditions are linked to suboptimal function of the endocannabinoid (eCB) system?

A

Depression, fibromyalgia, migraine, IBS

These conditions highlight the importance of the eCB system in maintaining mental and physical health.

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64
Q

How do circulating endocannabinoids (eCBs) influence the brain?

A

They are involved in the crosstalk between the intestinal microbiome and brain, specifically influencing mood

This interaction emphasizes the gut-brain axis and its role in emotional regulation.

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65
Q

Fill in the blank: The endocannabinoid (eCB) system has roles in __________.

A

[modulation of neural plasticity, neuroprotection, immunity, inflammation, pain, emotional memory, hunger, metabolism]

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66
Q

True or False: Prolonged cortisol secretion has no effect on the endocannabinoid system.

A

False

Prolonged cortisol secretion downregulates the endocannabinoid system, impacting various homeostatic functions.

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67
Q

What are the sources of endocannabinoids (eCBs)?

A

Diet, microbiome

These sources contribute to the levels of eCBs in circulation and their subsequent effects on health.

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68
Q

What is the role of the endocannabinoid (eCB) system in relation to stress?

A

Modulates stress response and influences mood

The eCB system’s involvement in stress response highlights its importance in mental health.

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69
Q

What are typical symptoms that can trace back to stress?

A

Insomnia, fatigue, depression, irritability, headache, digestive disturbances

These symptoms often indicate stress as the key underlying or perpetuating factor.

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70
Q

List some conditions linked to chronic stress.

A
  • Anorexia nervosa
  • Asthma
  • Autoimmunity
  • Cancer
  • Cardiovascular disease (CVD)
  • Chronic fatigue syndrome
  • Recurrent infections
  • Mood disorders
  • Type 2 diabetes
  • Irritable bowel syndrome (IBS)
  • Ulcers
  • Headaches
  • Hypertension
  • Menstrual irregularities
  • PMS
  • Thyroid disorders

Chronic stress can have a wide-ranging impact on various health conditions.

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71
Q

True or False: Assessing client stress levels is not important during consultations.

A

False

Assessing stress levels is a vital part of the consultation process.

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72
Q

What is the relationship between chronic stress and Type 2 diabetes?

A

Chronic stress is linked to the development of Type 2 diabetes

Stress can affect blood sugar levels and insulin sensitivity.

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73
Q

Fill in the blank: Chronic stress can lead to _____ disturbances.

A

[digestive]

Digestive disturbances are common symptoms associated with chronic stress.

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74
Q

What does DHEA stand for?

A

Dehydroepiandrosterone

DHEA is a precursor to sex hormones.

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75
Q

What role do the adrenal glands play in the stress response?

A

They release glucocorticoids, noradrenaline, adrenaline, and DHEA

These hormones are critical during stress.

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76
Q

What is the suggested role of DHEA in relation to stress?

A

Protection against negative consequences of stress

DHEA helps mitigate the effects of stress on the body.

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77
Q

How does DHEA affect chronic cortisol levels?

A

Reduces neurotoxic effects of elevated cortisol on the hippocampus

This can help alleviate anxiety and depression.

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78
Q

What condition results from ongoing stress with prolonged DHEA and cortisol release?

A

Adrenal exhaustion

This state leads to an impaired stress response.

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79
Q

What are the consequences of adrenal exhaustion?

A

Impaired stress response and loss of resiliency

This condition can affect overall health negatively.

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80
Q

What is adrenal exhaustion?

A

A condition characterized by fatigue, inability to cope with stress, anxiety, irritability, low libido, and other symptoms.

Key signs include lots of yawning, lower back pain, recurrent infections, sweet cravings, and reactive dysglycaemia.

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81
Q

List key signs and symptoms of adrenal exhaustion.

A
  • Fatigue and need for sleep
  • Inability to cope with stress
  • Anxiety
  • Irritability
  • Low 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

These symptoms indicate a dysfunction in the adrenal glands.

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82
Q

What role do adaptogens play in relation to adrenal exhaustion?

A

They act as mild stressors to cells, priming them to effectively respond to stress and protecting against adrenal exhaustion.

Examples of adaptogens include ashwagandha, Siberian and Korean ginseng, and rhodiola.

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83
Q

True or False: Adaptogens can assist in the recovery from adrenal exhaustion.

A

True

Adaptogens help protect the body against adrenal fatigue.

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84
Q

Fill in the blank: Key signs of adrenal exhaustion include _______.

A

[fatigue, anxiety, irritability, low libido, sweet cravings, sensitivity to cold and heat, poor digestion, and unstable pupillary reflex]

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85
Q

What are common physiological responses associated with adrenal exhaustion?

A
  • Fatigue
  • Inability to cope with stress
  • Lower body temperature
  • Poor digestion
  • Postural hypotension

These responses can affect overall health and well-being.

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86
Q

What are some adaptogens mentioned that help with stress response?

A
  • Ashwagandha
  • Siberian ginseng
  • Korean ginseng
  • Rhodiola

These herbs are known for their stress-relieving properties.

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87
Q

What dietary approach is recommended for managing stress?

A

Apply the CNM Naturopathic diet and adjust accordingly

This approach emphasizes a holistic view of diet in relation to stress management.

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88
Q

What type of diet is suggested to combat inflammation?

A

Focus on an anti-inflammatory diet

Inflammation drives stress, and stress drives inflammation.

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89
Q

How many portions of fruits and vegetables should be included in an anti-inflammatory diet?

A

8-10 portions

These should be energetically balanced and rich in vitamins, minerals, and phytonutrients.

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90
Q

What key nutrients should fruits and vegetables be rich in for stress management?

A

Vitamins, minerals, and phytonutrients such as polyphenols, flavonoids, and organosulphur compounds

These nutrients are essential for reducing inflammation and managing stress.

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91
Q

What is a consequence of drops in blood glucose related to stress?

A

Triggers cortisol release

Chronic stress can increase the risk of hyperglycaemia.

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92
Q

What type of carbohydrates should be consumed to stabilize blood glucose?

A

Complex carbohydrates

These release glucose at a steady rate and are high in fiber.

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93
Q

Which foods are examples of complex carbohydrates?

A

Whole grains and legumes

These foods are also rich in B vitamins.

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94
Q

What is the recommended portion size for high-quality protein?

A

2-3 palm size portions

High-quality protein sources include legumes, nuts, seeds, whole grains, fish, and eggs.

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95
Q

Which amino acid is particularly important for producing adrenaline, noradrenaline, and dopamine?

A

Tyrosine

Sources of tyrosine include nuts, seeds, whole grains, and fish.

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96
Q

What is the precursor for serotonin and melatonin?

A

Tryptophan

Tryptophan can be found in brown rice, quinoa, oats, fish, eggs, and bananas.

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97
Q

Which nutrient is associated with GABA production?

A

Glutamine

To support GABA production, ensure adequate intake of B6, zinc, and taurine.

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98
Q

What are some food sources of glutamine?

A

Cabbage juice, asparagus, broccoli, turkey, bone broth

Recommended intake includes ½ cup cabbage juice or 1 cup bone broth daily.

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99
Q

True or False: High-quality protein is essential for neurotransmitter production.

A

True

Adequate protein intake ensures the availability of amino acids needed for neurotransmitter synthesis.

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100
Q

Fill in the blank: _______ is essential for the production of serotonin.

A

Tryptophan

Tryptophan is a precursor to serotonin and melatonin.

101
Q

What is a significant benefit of consuming bone broth?

A

Supports GABA production

Bone broth is a source of glutamine, which is necessary for GABA synthesis.

102
Q

What is the recommended dietary potassium to sodium ratio?

A

Greater than 5:1

This ratio is essential for managing stress and anxiety.

103
Q

What are the effects of chronic stress and anxiety on potassium levels?

A

Decreased levels of potassium

Chronic stress and anxiety can lead to lower potassium levels in the body.

104
Q

How do stress hormones affect serum potassium?

A

Cause reductions in serum potassium

Stress hormones can negatively impact potassium levels in the bloodstream.

105
Q

What is a practical way to achieve a potassium to sodium ratio greater than 5:1?

A

Consume a diet rich in fruits and vegetables

Most fruits and vegetables have a K:Na ratio of at least 50:1.

106
Q

How many handfuls of dark green leafy vegetables should be included daily?

A

2 handfuls

Incorporating dark green leafy vegetables can help achieve the desired potassium intake.

107
Q

Fill in the blank: Chronic stress and anxiety are associated with decreased levels of _______.

A

potassium

This highlights the importance of potassium in managing stress.

108
Q

What is the significance of potassium-rich foods in the context of stress?

A

They help maintain a healthy potassium to sodium ratio

A balanced ratio is crucial for reducing the effects of stress.

109
Q

What is the recommended dietary potassium to sodium ratio?

A

Greater than 5:1

This ratio is essential for managing stress and anxiety.

110
Q

What are the effects of chronic stress and anxiety on potassium levels?

A

Decreased levels of potassium

Chronic stress and anxiety can lead to lower potassium levels in the body.

111
Q

How do stress hormones affect serum potassium?

A

Cause reductions in serum potassium

Stress hormones can negatively impact potassium levels in the bloodstream.

112
Q

What is a practical way to achieve a potassium to sodium ratio greater than 5:1?

A

Consume a diet rich in fruits and vegetables

Most fruits and vegetables have a K:Na ratio of at least 50:1.

113
Q

How many handfuls of dark green leafy vegetables should be included daily?

A

2 handfuls

Incorporating dark green leafy vegetables can help achieve the desired potassium intake.

114
Q

Fill in the blank: Chronic stress and anxiety are associated with decreased levels of _______.

A

potassium

This highlights the importance of potassium in managing stress.

115
Q

What is the significance of potassium-rich foods in the context of stress?

A

They help maintain a healthy potassium to sodium ratio

A balanced ratio is crucial for reducing the effects of stress.

116
Q

What is the impact of stress on gut microbiota?

A

Stress induces changes in the gut microbiota.

117
Q

Name a type of food that can serve as a prebiotic.

A
  • Dandelion greens
  • Chicory
  • Jerusalem artichoke
  • Garlic
118
Q

List three examples of probiotic foods.

A
  • Kimchi
  • Sauerkraut
  • Kombucha
  • Kefir
  • Yoghurt (cultured)
119
Q

What type of foods are rich in polyphenols that support the mucosal barrier?

A
  • Green tea
  • Blueberries
  • Cranberry
  • Currants
120
Q

True or False: Refined carbohydrates are recommended for gut microbiome support.

121
Q

Fill in the blank: It is advisable to avoid high intake of _______ protein.

A

animal and soy

122
Q

What should be avoided to support microbiome health?

A
  • Refined carbohydrates
  • High fructose
  • Artificial sweeteners
  • High fat consumption (especially damaged fats)
  • Alcohol
123
Q

What is the role of polyphenol-rich foods in relation to gut health?

A

To feed commensals and support the mucosal barrier.

124
Q

What type of carbohydrates should be avoided in a nutritional approach to stress?

A

Refined carbohydrates

Refined carbohydrates disrupt the microbiome and blood glucose regulation.

125
Q

What is the effect of alcohol as a chemical stressor?

A

Impair communication and processing pathways in the brain; contributes to mood and sleep disorders

Alcohol depletes glutathione and Vitamin B1 and is potentially neurotoxic.

126
Q

What is the impact of caffeine on the body?

A

Stimulates adrenaline and cortisol release; blocks adenosine receptor activity

This stimulation drives the stress response and inhibits sleep.

127
Q

What are some herbal teas that can replace caffeine to help relax the nervous system?

A
  • Chamomile
  • Lemon balm
  • Passionflower
  • Lime flower
  • Hops

These herbal teas are recommended as alternatives to caffeine.

128
Q

What state does stress promote in the body?

A

Sympathetic nervous system dominance

This state occurs at the expense of digestion and rest.

129
Q

What technique can be encouraged to support digestion before meals?

A

Abdominal breathing techniques

This technique stimulates the vagus nerve as it passes through the diaphragm.

130
Q

What is a recommended amount of bitter foods to consume before meals?

A

A fist-sized amount

Examples include rocket and dandelion greens.

131
Q

What effect do bitters have on digestion?

A

Increase release of gastric acid and prime pancreatic enzymes and bile

This is achieved through a vagal reflex.

132
Q

How can apple cider vinegar be used to aid digestion?

A

1 tsp. in 100 ml water before main meals

It mimics the action of bitters.

133
Q

What practice can enhance mindful eating?

A

Focusing on aroma, texture, and taste

Chewing food well also shifts thoughts away from stress.

134
Q

True or False: Stress enhances digestion.

A

False

Stress promotes a state that hinders digestion.

135
Q

What does eCB stand for?

A

endocannabinoid

The eCB system is involved in various physiological processes.

136
Q

What role do polyunsaturated fatty acids play in the eCB system?

A

They play a fundamental role in the eCB system.

137
Q

Which acid is needed in the biosynthesis of eCBs?

A

Arachidonic acid.

138
Q

What dietary imbalance is common in Western diets that affects eCB synthesis?

A

Surplus of omega-6 fatty acids and inadequate omega-3 fatty acids.

139
Q

What is the consequence of excess synthesis of eCBs due to dietary imbalance?

A

Desensitised and downregulated eCB receptors.

140
Q

Why are omega-3 fatty acids important for the eCB system?

A

They are required for normal eCB signalling and act as regulators of the eCB system.

141
Q

Fill in the blank: Arachidonic acid is needed in the biosynthesis of _______.

142
Q

True or False: Omega-3 fatty acids are found in high amounts in typical Western diets.

143
Q

What effect does a surplus of omega-6 fatty acids have on eCB receptors?

A

It leads to desensitised and downregulated eCB receptors.

144
Q

What is the relationship between omega-3 fatty acids and eCB signalling?

A

Omega-3 fatty acids are required for normal eCB signalling.

145
Q

List the dietary components that support the eCB system.

A
  • Omega-3 fatty acids
  • Polyunsaturated fatty acids
  • Arachidonic acid
146
Q

What supports the endocannabinoid (eCB) system?

A

Prebiotics and probiotics

These components help maintain the balance and function of the eCB system.

147
Q

How does the eCB system interact with the body?

A

It interacts with the central and enteric nervous systems

This interaction influences gut motility, reduces GI inflammation, and balances the reaction to stress.

148
Q

What types of foods support the eCB system?

A

Pre and probiotic foods and probiotic supplementation

Including these in the diet is beneficial for the eCB system.

149
Q

Which herbs contain the phytocannabinoid beta-caryophyllene?

A

Black pepper, cinnamon, oregano, basil, lavender, rosemary

These herbs may contribute to the support of the eCB system.

150
Q

What effect does cold water exposure have on eCB levels?

A

It increases eCB levels

This suggests a potential stress-relief mechanism.

151
Q

What is the effect of extra virgin olive oil (EVOO) on CB1 receptors?

A

It upregulates CB1 receptors

This may enhance the function of the endocannabinoid system.

152
Q

What do mitochondria produce that is crucial for life?

A

ATP

Mitochondria make over 90% of the body’s energy as ATP.

153
Q

What two metabolic processes are closely coordinated in mitochondrial energy production?

A

Krebs cycle and electron transport chain

These processes are essential for ATP production.

154
Q

What happens if cells function slowly?

A

Organs function slowly

This can lead to organ failures such as heart failure and dementia.

155
Q

What is the impact of a slowly functioning immune system?

A

Healing and repair is slow, increasing risk of infection and cancer

A slow immune response can lead to serious health issues.

156
Q

What clinical picture emerges when all cells in the body are affected?

A

Chronic fatigue syndrome and premature ageing

This is a result of widespread cellular dysfunction.

157
Q

Fill in the blank: Mitochondria are responsible for producing over _____ of the body’s energy.

A

90%

This high percentage underscores their importance in energy metabolism.

158
Q

True or False: The Krebs cycle is one of the processes involved in mitochondrial energy production.

A

True

The Krebs cycle is essential for generating ATP.

159
Q

What can be a consequence of slow organ function?

A

Heart failure and dementia

These conditions can arise from inadequate cellular energy production.

160
Q

What are the effects of mitochondrial dysfunction on the immune system?

A

Increased risk of infection and cancer

A dysfunctional immune system hampers the body’s ability to heal.

161
Q

What is the primary function of mitochondria in relation to ATP?

A

ATP cannot be stored, therefore, the mitochondria need to function continuously, every second of every day.

162
Q

What are mitochondria highly susceptible to?

A

Mitochondria are highly susceptible to nutrient deficiencies, environmental toxins, and oxidative damage.

163
Q

Why are mitochondria particularly susceptible to environmental toxins?

A

Mitochondria have very high metabolic activity, making them particularly susceptible to toxin exposure.

164
Q

What is the primary source of reactive oxygen species (ROS) in cells?

A

The primary source of ROS are those generated by the mitochondria themselves, which leak out.

165
Q

What occurs when ROS production outpaces antioxidant activity?

A

Mitochondrial damage occurs when ROS production outpaces antioxidant activity.

166
Q

Fill in the blank: Mitochondria are highly susceptible to _______.

A

nutrient deficiencies, environmental toxins, and oxidative damage.

167
Q

True or False: Mitochondria can store ATP.

168
Q

What happens to mitochondria under oxidative stress?

A

They experience damage when ROS production outpaces antioxidant activity.

169
Q

What are the primary ways mitochondria are protected from oxidative stress?

A
  • Optimising levels of antioxidant enzymes
  • Coenzyme Q10
  • Vitamin E

Antioxidant enzymes include superoxide dismutase, glutathione peroxidase, glutathione reductase, and catalase.

170
Q

Name an antioxidant enzyme that is dependent on manganese.

A

Superoxide dismutase

This enzyme helps in protecting cells from oxidative damage.

171
Q

Which antioxidant is associated with selenium?

A

Glutathione peroxidase

Selenium is a trace mineral important for the function of this enzyme.

172
Q

What factors are associated with increased mitochondrial damage?

A
  • ROS leaked while ATP is produced
  • Ageing
  • Genomic susceptibility
  • Toxic metals
  • Persistent organic pollutants (POPs)
  • Alcohol
  • Many prescription drugs (e.g., antibiotics, aspirin, NSAIDs, statins)

Reactive oxygen species (ROS) can cause oxidative stress, leading to mitochondrial damage.

173
Q

True or False: Ageing contributes to mitochondrial damage due to accumulated oxidative damage to mitochondrial DNA.

A

True

This reflects the cumulative effect of oxidative stress over time.

174
Q

Fill in the blank: Factors such as _______ and _______ can lead to increased mitochondrial damage.

A

[toxic metals], [persistent organic pollutants (POPs)]

These substances can disrupt mitochondrial function and promote oxidative stress.

175
Q

What role does Coenzyme Q10 play in mitochondrial function?

A

Protects from oxidative stress

Coenzyme Q10 is crucial for energy production and acts as an antioxidant.

176
Q

What is a common effect of many prescription drugs on mitochondria?

A

Increased mitochondrial damage

Drugs like antibiotics, aspirin, NSAIDs, and statins can contribute to oxidative stress.

177
Q

What are the key nutrients required for ATP production in glycolysis?

A

Magnesium, vitamin B3

Glycolysis occurs in the cytosol.

178
Q

Which nutrients are needed for the formation of Acetyl CoA?

A

Vitamin B1, alpha-lipoic acid, vitamin B5

179
Q

What key nutrients are required for the Krebs cycle?

A

Magnesium, manganese, iron, B1, B2, B3

180
Q

What nutrients are essential for the Electron Transport Chain (ETC)?

A

Iron (complex I and III), vitamin B2 (complex I), sulphur (complex I), CoQ10 (complex II), copper (complex IV)

181
Q

What is the role of carnitine in ATP production?

A

To transport fatty acids

182
Q

What is the role of vitamin B3 in ATP production?

183
Q

What is the role of vitamin B2 in ATP production?

184
Q

Fill in the blank: Magnesium, vitamin B3, and _______ are key nutrients required for ATP production in glycolysis.

A

other nutrients

185
Q

True or False: The Krebs cycle requires vitamin B5.

186
Q

Which nutrient is crucial for transporting high energy electrons in the ETC?

187
Q

What are the two amino acids mentioned that relate to vitamin B3?

A

Tryptophan, aspartic acid

188
Q

What is a key strategy to improve mitochondrial function?

A

Optimise nutrients required for ATP production and antioxidant properties to protect the mitochondria from oxidative stress.

189
Q

Why is blood sugar regulation important for mitochondrial health?

A

To prevent chronic hyperglycaemia.

190
Q

What should be reduced to improve mitochondrial function?

A

Levels of inflammatory mediators.

191
Q

List some ways to reduce toxin exposure.

A
  • Consume organic food
  • Avoid plastic packaging
  • Carefully select cleaning products
  • Choose cosmetics and personal care items wisely
  • Avoid alcohol and pharmaceuticals
192
Q

How can strength training benefit mitochondrial function?

A

By increasing muscle mass to increase mitochondria number and function.

193
Q

Fill in the blank: To protect the mitochondria from oxidative stress, it is important to optimise _______.

A

[nutrients required for ATP production and antioxidant properties]

194
Q

True or False: Reducing inflammatory mediators can help improve mitochondrial function.

195
Q

What is a key strategy to improve mitochondrial function?

A

Optimise nutrients required for ATP production and antioxidant properties to protect the mitochondria from oxidative stress.

196
Q

Why is blood sugar regulation important for mitochondrial health?

A

To prevent chronic hyperglycaemia.

197
Q

What should be reduced to improve mitochondrial function?

A

Levels of inflammatory mediators.

198
Q

List some ways to reduce toxin exposure.

A
  • Consume organic food
  • Avoid plastic packaging
  • Carefully select cleaning products
  • Choose cosmetics and personal care items wisely
  • Avoid alcohol and pharmaceuticals
199
Q

How can strength training benefit mitochondrial function?

A

By increasing muscle mass to increase mitochondria number and function.

200
Q

Fill in the blank: To protect the mitochondria from oxidative stress, it is important to optimise _______.

A

[nutrients required for ATP production and antioxidant properties]

201
Q

True or False: Reducing inflammatory mediators can help improve mitochondrial function.

202
Q

What do CFS and ME stand for?

A

CFS = chronic fatigue syndrome; ME = myalgic encephalomyelitis

203
Q

Are CFS and ME used interchangeably?

A

Yes, though ME is sometimes defined as CFS + inflammation

204
Q

What is a characteristic symptom of CFS and ME?

A

Long-term physical and cognitive fatigue not alleviated by rest

205
Q

List additional symptoms of CFS and ME

A
  • Post-exertional malaise
  • Muscle and joint pain
  • Unrefreshing sleep
  • Flu-like symptoms with sore throat
  • Tender lymph nodes
  • Mood disturbances
206
Q

What role does mitochondrial dysfunction play in CFS and ME?

A

Recognised as a key player in the condition

207
Q

True or False: CFS and ME only have one proposed contributing factor.

208
Q

What should be avoided to manage CFS/ME?

A

Caffeine, Sugar, Artificial sweeteners, Alcohol

These substances can exacerbate symptoms and destabilize energy levels.

209
Q

Why should caffeine be avoided in CFS/ME management?

A

Temporarily counters fatigue but strains adrenal glands

This exacerbates an already fatigued body.

210
Q

What is the effect of sugar on the immune system?

A

Depresses the immune system and destabilizes blood glucose

This causes peaks and troughs in energy levels.

211
Q

What are the concerns with artificial sweeteners?

A

Trigger insulin release and contain excitotoxins

Aspartame can convert to formic acid, which is a neurotoxin.

212
Q

What nutrients does alcohol deplete in the body?

A

Nutrients essential for health

Alcohol can worsen symptoms of CFS/ME.

213
Q

Fill in the blank: _______ should be avoided as it can worsen neurological symptoms.

A

Artificial sweeteners

214
Q

True or False: Sugar is beneficial for maintaining stable energy levels.

A

False

Sugar destabilizes blood glucose levels.

215
Q

What should be avoided to manage CFS/ME?

A

Caffeine, Sugar, Artificial sweeteners, Alcohol

These substances can exacerbate symptoms and destabilize energy levels.

216
Q

Why should caffeine be avoided in CFS/ME management?

A

Temporarily counters fatigue but strains adrenal glands

This exacerbates an already fatigued body.

217
Q

What is the effect of sugar on the immune system?

A

Depresses the immune system and destabilizes blood glucose

This causes peaks and troughs in energy levels.

218
Q

What are the concerns with artificial sweeteners?

A

Trigger insulin release and contain excitotoxins

Aspartame can convert to formic acid, which is a neurotoxin.

219
Q

What nutrients does alcohol deplete in the body?

A

Nutrients essential for health

Alcohol can worsen symptoms of CFS/ME.

220
Q

Fill in the blank: _______ should be avoided as it can worsen neurological symptoms.

A

Artificial sweeteners

221
Q

True or False: Sugar is beneficial for maintaining stable energy levels.

A

False

Sugar destabilizes blood glucose levels.

222
Q

What are essential fatty acids important for in the context of CFS/ME?

A

Good quantities of essential fatty acids are important for mitochondrial membrane activity and overall health.

Omega-3 fatty acids, particularly EPA and DHA, play a crucial role.

223
Q

What is the role of EPA in relation to mitochondrial function?

A

EPA has anti-inflammatory properties and increases mitochondrial growth, size, and distribution.

This is essential for optimal cellular function.

224
Q

What is the importance of DHA in CFS/ME treatment?

A

DHA is essential for the structure of electron transport chain (ETC) complexes.

This structural role is critical for energy production in cells.

225
Q

What notable benefits have been observed with omega-3 fatty acids?

A

Improvements in cognitive function and reduction in relapse frequency.

These benefits are particularly significant for individuals with CFS/ME.

226
Q

Why is sufficient protein intake important for individuals with CFS/ME?

A

Sufficient protein allows for immune cell restoration and function.

This is critical for recovery and maintaining overall health.

227
Q

What types of support are suggested for individualised immune health?

A

Individualised immune support includes:
* Anti-microbials
* Vitamin C
* Other supportive measures

Tailoring support to individual needs can enhance recovery.

228
Q

What gastrointestinal (GI) support is recommended?

A

GI support includes:
* Digestive bitters
* Probiotics
* Prebiotics

These can help improve gut health and function.

229
Q

What are the effects of poor energy delivery to the body?

A
  • Physical fatigue, poor stamina
  • Post-exertional malaise
  • Loss of muscle power
  • Muscle pain
  • Variable blurred vision
  • Subnormal core temperature

Poor energy delivery can lead to early anaerobic metabolism, resulting in lactic acid production and muscle pain

230
Q

What is post-exertional malaise?

A

A condition akin to over-training in athletes, characterized by fatigue following physical exertion

It is a common symptom in conditions like Chronic Fatigue Syndrome (CFS) and Myalgic Encephalomyelitis (ME)

231
Q

What is the role of ATP in muscle function?

A

ATP is crucial as muscles heavily rely on it for energy production

A lack of ATP leads to loss of muscle power

232
Q

What causes muscle pain in the context of poor energy delivery?

A

An early switch into anaerobic metabolism with production of lactic acid

This occurs when the body cannot deliver sufficient energy aerobically

233
Q

What percentage of total energy does the brain consume?

A

20%

Despite weighing only 2% of the body weight, the brain’s energy demands are significant

234
Q

What are the symptoms of poor energy delivery to the brain?

A
  • Mental fatigue with brain fog
  • Light and noise intolerance

These symptoms indicate that the brain is not receiving adequate energy

235
Q

Fill in the blank: The brain weighs _____ of body weight but consumes 20% of total energy.

A

2%

This highlights the brain’s high energy demand relative to its size

236
Q

What is POTS?

A

Postural orthostatic tachycardia syndrome

It is a condition that affects blood flow and can cause dizziness and fatigue

237
Q

What is a common physical symptom associated with poor energy delivery?

A
  • Muscle pain
  • Physical fatigue
  • Poor stamina
  • Variable blurred vision
  • Subnormal core temperature

These symptoms can indicate inadequate energy supply to the muscles

238
Q

What are some mental symptoms associated with poor energy delivery?

A

Low mood, feeling stressed, procrastination

These symptoms may result from inadequate energy supply to the brain.

239
Q

What does POTS stand for?

A

Postural Orthostatic Tachycardia Syndrome

POTS is characterized by an abnormal increase in heart rate when transitioning to an upright position.

240
Q

What is a severe manifestation of hypotension?

A

Orthostatic intolerance and POTS

This condition can lead to dizziness and fainting when standing up.

241
Q

What is described as ‘atypical’ angina?

A

Angina caused by lactic acid

This form of angina may not present with the typical symptoms associated with heart-related pain.

242
Q

What are the effects of poor energy delivery to the immune system?

A

Susceptibility to infection, unable to run a good fever, slow healing and repair

These effects can compromise the body’s ability to respond to infections and recover from injuries.

243
Q

What do mitochondrial disorders manifest with in the short term?

A

Poor energy delivery mechanisms

These mechanisms can lead to a variety of symptoms.

244
Q

List the components involved in poor energy delivery mechanisms.

A
  • Diet (fuel)
  • Mitochondria (engine)
  • Thyroid (accelerator pedal)
  • Adrenals (gear box)

These components can be described using a car analogy.

245
Q

True or False: Mitochondria are the only players in energy delivery mechanisms.

A

False

Other components such as diet, thyroid, and adrenals also play significant roles.

246
Q

Fill in the blank: In the energy delivery analogy, the thyroid acts as the _______.

A

accelerator pedal

This indicates its role in regulating energy metabolism.

247
Q

What is the role of diet in the context of energy delivery mechanisms?

A

Fuel

Diet provides the necessary nutrients for energy production.

248
Q

In the energy delivery analogy, what do adrenals represent?

A

Gear box

This highlights their function in managing stress and energy levels.

Nutrition Semester 3 (5 decks)

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