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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
Where are glucocorticoid receptors expressed?
In most organs and tissues, including several brain regions, sympathetic nerves, and immune cells. ## Footnote Glucocorticoid receptors play a key role in the body's response to stress.
26
What can continued stimulus causing hyperactivation of the HPAA lead to?
Widespread effects. ## Footnote HPAA stands for hypothalamic-pituitary-adrenal axis, crucial in stress response.
27
What are the consequences of repeated surges of cortisol?
Cortisol dysfunction, unmodulated inflammation, and various sequelae including: * Pain * Depression * GI issues * Increased risk of cardiovascular disease and cancer. ## Footnote This underscores the importance of regulating cortisol levels for overall health.
28
True or False: Glucocorticoid receptors are only found in the brain.
False. ## Footnote They are expressed in various organs and tissues throughout the body.
29
Fill in the blank: The hypothalamic-pituitary-adrenal axis is abbreviated as _______.
HPAA ## Footnote This axis is central to the body's response to stress.
30
What is a key driver in the physiological effects of stress?
Inflammation ## Footnote Inflammation is significantly influenced by stress, creating a cyclical relationship.
31
How does stress affect inflammation?
Stress increases inflammation ## Footnote This relationship creates a vicious cycle where both stress and inflammation exacerbate each other.
32
Name three conditions implicated in stress-induced inflammation.
* CVD * Fibromyalgia * Chronic fatigue syndrome ## Footnote Other conditions include osteoporosis, rheumatoid arthritis, IBD, chronic back pain, and TMJ dysfunction.
33
What does inflammation increase in the body?
* Oxidative stress * Free radical damage * Cellular death * Ageing * Systemic tissue damage ## Footnote These effects can lead to long-term health issues.
34
What is the sympathetic response to stress characterized as?
Pro-inflammatory ## Footnote This response is beneficial in the short term as it helps destroy pathogens and foreign bodies.
35
In what type of stress situations does the sympathetic response contribute to an inflammatory state?
Chronic stress situations ## Footnote Chronic stress can lead to persistent inflammation, worsening health issues.
36
True or False: Stress has no impact on oxidative stress levels.
False ## Footnote Stress contributes to increased oxidative stress, which can lead to various health problems.
37
What is the effect of prolonged cortisol secretion on insulin resistance?
Increased risk of insulin resistance and Type 2 diabetes ## Footnote Cortisol increases gluconeogenesis and decreases glycogen synthesis, leading to hyperglycaemia and inhibiting beta cell insulin secretion.
38
How does cortisol affect weight gain?
Weight gain with central adiposity ## Footnote Cortisol stimulates appetite, causes fat redistribution to visceral fat cells, and leads to overeating due to impaired insulin response.
39
What role does cortisol play in gluconeogenesis?
Cortisol increases gluconeogenesis ## Footnote This process contributes to elevated blood glucose levels.
40
What happens to glycogen synthesis under prolonged cortisol secretion?
Decreased glycogen synthesis ## Footnote This reduction contributes to hyperglycaemia.
41
What are the consequences of prolonged elevations of cortisol?
* Hyperglycaemia * Impaired insulin-mediated glucose uptake * Increased appetite for palatable foods * Redistribution of fat to visceral areas ## Footnote These factors contribute to weight gain and insulin resistance.
42
True or False: Cortisol inhibits insulin secretion from beta cells.
True ## Footnote This inhibition can lead to a higher risk of insulin resistance.
43
Fill in the blank: Prolonged cortisol secretion leads to _______ and increased risk of Type 2 diabetes.
insulin resistance
44
What hormone is suppressed by CRH during chronic stress?
GRH ## Footnote GRH stands for Gonadotropin-Releasing Hormone.
45
What physiological system is inhibited by chronic stress?
Reproductive function ## Footnote Chronic stress affects the hypothalamic-pituitary-adrenal axis (HPAA).
46
Which hormones' release is disrupted due to chronic stress?
* FSH * LH * Estrogen * Progesterone * Androgens ## Footnote FSH is Follicle-Stimulating Hormone and LH is Luteinizing Hormone.
47
What is a key effect of prolonged cortisol secretion on immune function?
Increases infection susceptibility ## Footnote Cortisol is a glucocorticoid that can impair immune responses.
48
How does chronic stress affect T-cell proliferation?
Decreases T-cell proliferation ## Footnote T-cells are crucial for adaptive immunity.
49
What does chronic stress downregulate that is necessary for the Th1 immune response?
T-helper cell receptor expression ## Footnote T-helper cells play a vital role in orchestrating immune responses.
50
True or False: Chronic stress has no effect on reproductive hormone levels.
False ## Footnote Chronic stress disrupts the release of key reproductive hormones.
51
Fill in the blank: CRH suppresses the secretion of _______.
GRH ## Footnote GRH is essential for the release of FSH and LH.
52
What are the components of the HPAA that affect normal reproductive function during chronic stress?
* CRH * B-Endorphin * NE * ACTH ## Footnote These components interact in complex ways to regulate stress responses.
53
What hormone's prolonged secretion suppresses gastrointestinal function?
Cortisol ## Footnote Prolonged cortisol secretion can lead to various gastrointestinal issues.
54
How does ongoing stress affect the gut-brain axis?
It causes changes in the ANS and HPAA ## Footnote The gut-brain axis involves communication between the gastrointestinal tract and the brain.
55
What is one consequence of altered gastrointestinal motility due to stress?
Impairing digestion and elimination ## Footnote Altered motility can lead to various digestive issues.
56
What effect does stress have on visceral perception?
Increased visceral perception ## Footnote This can lead to heightened awareness of bodily sensations related to digestion.
57
What changes occur in gastrointestinal secretions due to prolonged stress?
Downregulates HCl production ## Footnote Reduced hydrochloric acid can affect digestion and nutrient absorption.
58
What is a possible consequence of increased intestinal permeability?
Allows large antigenic molecules to enter ## Footnote This can trigger immune responses and inflammation.
59
What can prolonged stress lead to in terms of mast cells?
Mast cell degranulation ## Footnote This process can contribute to allergic responses and inflammation.
60
What is a clinical consequence of the negative effects on microbiota due to stress?
GORD, peptic ulcers, IBD, SIBO ## Footnote These conditions can arise from the disruption of gut health.
61
Fill in the blank: Prolonged stress can lead to depletion of _______ in the colonic mucosa.
Mucin ## Footnote Mucin is important for maintaining the protective barrier of the gut.
62
What is the effect of prolonged cortisol secretion on the endocannabinoid (eCB) system?
Downregulates the endocannabinoid (eCB) system ## Footnote The eCB system has various homeostatic roles including modulation of neural plasticity, neuroprotection, immunity, inflammation, pain, emotional memory, hunger, and metabolism.
63
What conditions are linked to suboptimal function of the endocannabinoid (eCB) system?
Depression, fibromyalgia, migraine, IBS ## Footnote These conditions highlight the importance of the eCB system in maintaining mental and physical health.
64
How do circulating endocannabinoids (eCBs) influence the brain?
They are involved in the crosstalk between the intestinal microbiome and brain, specifically influencing mood ## Footnote This interaction emphasizes the gut-brain axis and its role in emotional regulation.
65
Fill in the blank: The endocannabinoid (eCB) system has roles in __________.
[modulation of neural plasticity, neuroprotection, immunity, inflammation, pain, emotional memory, hunger, metabolism]
66
True or False: Prolonged cortisol secretion has no effect on the endocannabinoid system.
False ## Footnote Prolonged cortisol secretion downregulates the endocannabinoid system, impacting various homeostatic functions.
67
What are the sources of endocannabinoids (eCBs)?
Diet, microbiome ## Footnote These sources contribute to the levels of eCBs in circulation and their subsequent effects on health.
68
What is the role of the endocannabinoid (eCB) system in relation to stress?
Modulates stress response and influences mood ## Footnote The eCB system's involvement in stress response highlights its importance in mental health.
69
What are typical symptoms that can trace back to stress?
Insomnia, fatigue, depression, irritability, headache, digestive disturbances ## Footnote These symptoms often indicate stress as the key underlying or perpetuating factor.
70
List some conditions linked to chronic stress.
* 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 ## Footnote Chronic stress can have a wide-ranging impact on various health conditions.
71
True or False: Assessing client stress levels is not important during consultations.
False ## Footnote Assessing stress levels is a vital part of the consultation process.
72
What is the relationship between chronic stress and Type 2 diabetes?
Chronic stress is linked to the development of Type 2 diabetes ## Footnote Stress can affect blood sugar levels and insulin sensitivity.
73
Fill in the blank: Chronic stress can lead to _____ disturbances.
[digestive] ## Footnote Digestive disturbances are common symptoms associated with chronic stress.
74
What does DHEA stand for?
Dehydroepiandrosterone ## Footnote DHEA is a precursor to sex hormones.
75
What role do the adrenal glands play in the stress response?
They release glucocorticoids, noradrenaline, adrenaline, and DHEA ## Footnote These hormones are critical during stress.
76
What is the suggested role of DHEA in relation to stress?
Protection against negative consequences of stress ## Footnote DHEA helps mitigate the effects of stress on the body.
77
How does DHEA affect chronic cortisol levels?
Reduces neurotoxic effects of elevated cortisol on the hippocampus ## Footnote This can help alleviate anxiety and depression.
78
What condition results from ongoing stress with prolonged DHEA and cortisol release?
Adrenal exhaustion ## Footnote This state leads to an impaired stress response.
79
What are the consequences of adrenal exhaustion?
Impaired stress response and loss of resiliency ## Footnote This condition can affect overall health negatively.
80
What is adrenal exhaustion?
A condition characterized by fatigue, inability to cope with stress, anxiety, irritability, low libido, and other symptoms. ## Footnote Key signs include lots of yawning, lower back pain, recurrent infections, sweet cravings, and reactive dysglycaemia.
81
List key signs and symptoms of adrenal exhaustion.
* 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 ## Footnote These symptoms indicate a dysfunction in the adrenal glands.
82
What role do adaptogens play in relation to adrenal exhaustion?
They act as mild stressors to cells, priming them to effectively respond to stress and protecting against adrenal exhaustion. ## Footnote Examples of adaptogens include ashwagandha, Siberian and Korean ginseng, and rhodiola.
83
True or False: Adaptogens can assist in the recovery from adrenal exhaustion.
True ## Footnote Adaptogens help protect the body against adrenal fatigue.
84
Fill in the blank: Key signs of adrenal exhaustion include _______.
[fatigue, anxiety, irritability, low libido, sweet cravings, sensitivity to cold and heat, poor digestion, and unstable pupillary reflex]
85
What are common physiological responses associated with adrenal exhaustion?
* Fatigue * Inability to cope with stress * Lower body temperature * Poor digestion * Postural hypotension ## Footnote These responses can affect overall health and well-being.
86
What are some adaptogens mentioned that help with stress response?
* Ashwagandha * Siberian ginseng * Korean ginseng * Rhodiola ## Footnote These herbs are known for their stress-relieving properties.
87
What dietary approach is recommended for managing stress?
Apply the CNM Naturopathic diet and adjust accordingly ## Footnote This approach emphasizes a holistic view of diet in relation to stress management.
88
What type of diet is suggested to combat inflammation?
Focus on an anti-inflammatory diet ## Footnote Inflammation drives stress, and stress drives inflammation.
89
How many portions of fruits and vegetables should be included in an anti-inflammatory diet?
8-10 portions ## Footnote These should be energetically balanced and rich in vitamins, minerals, and phytonutrients.
90
What key nutrients should fruits and vegetables be rich in for stress management?
Vitamins, minerals, and phytonutrients such as polyphenols, flavonoids, and organosulphur compounds ## Footnote These nutrients are essential for reducing inflammation and managing stress.
91
What is a consequence of drops in blood glucose related to stress?
Triggers cortisol release ## Footnote Chronic stress can increase the risk of hyperglycaemia.
92
What type of carbohydrates should be consumed to stabilize blood glucose?
Complex carbohydrates ## Footnote These release glucose at a steady rate and are high in fiber.
93
Which foods are examples of complex carbohydrates?
Whole grains and legumes ## Footnote These foods are also rich in B vitamins.
94
What is the recommended portion size for high-quality protein?
2-3 palm size portions ## Footnote High-quality protein sources include legumes, nuts, seeds, whole grains, fish, and eggs.
95
Which amino acid is particularly important for producing adrenaline, noradrenaline, and dopamine?
Tyrosine ## Footnote Sources of tyrosine include nuts, seeds, whole grains, and fish.
96
What is the precursor for serotonin and melatonin?
Tryptophan ## Footnote Tryptophan can be found in brown rice, quinoa, oats, fish, eggs, and bananas.
97
Which nutrient is associated with GABA production?
Glutamine ## Footnote To support GABA production, ensure adequate intake of B6, zinc, and taurine.
98
What are some food sources of glutamine?
Cabbage juice, asparagus, broccoli, turkey, bone broth ## Footnote Recommended intake includes ½ cup cabbage juice or 1 cup bone broth daily.
99
True or False: High-quality protein is essential for neurotransmitter production.
True ## Footnote Adequate protein intake ensures the availability of amino acids needed for neurotransmitter synthesis.
100
Fill in the blank: _______ is essential for the production of serotonin.
Tryptophan ## Footnote Tryptophan is a precursor to serotonin and melatonin.
101
What is a significant benefit of consuming bone broth?
Supports GABA production ## Footnote Bone broth is a source of glutamine, which is necessary for GABA synthesis.
102
What is the recommended dietary potassium to sodium ratio?
Greater than 5:1 ## Footnote This ratio is essential for managing stress and anxiety.
103
What are the effects of chronic stress and anxiety on potassium levels?
Decreased levels of potassium ## Footnote Chronic stress and anxiety can lead to lower potassium levels in the body.
104
How do stress hormones affect serum potassium?
Cause reductions in serum potassium ## Footnote Stress hormones can negatively impact potassium levels in the bloodstream.
105
What is a practical way to achieve a potassium to sodium ratio greater than 5:1?
Consume a diet rich in fruits and vegetables ## Footnote Most fruits and vegetables have a K:Na ratio of at least 50:1.
106
How many handfuls of dark green leafy vegetables should be included daily?
2 handfuls ## Footnote Incorporating dark green leafy vegetables can help achieve the desired potassium intake.
107
Fill in the blank: Chronic stress and anxiety are associated with decreased levels of _______.
potassium ## Footnote This highlights the importance of potassium in managing stress.
108
What is the significance of potassium-rich foods in the context of stress?
They help maintain a healthy potassium to sodium ratio ## Footnote A balanced ratio is crucial for reducing the effects of stress.
109
What is the recommended dietary potassium to sodium ratio?
Greater than 5:1 ## Footnote This ratio is essential for managing stress and anxiety.
110
What are the effects of chronic stress and anxiety on potassium levels?
Decreased levels of potassium ## Footnote Chronic stress and anxiety can lead to lower potassium levels in the body.
111
How do stress hormones affect serum potassium?
Cause reductions in serum potassium ## Footnote Stress hormones can negatively impact potassium levels in the bloodstream.
112
What is a practical way to achieve a potassium to sodium ratio greater than 5:1?
Consume a diet rich in fruits and vegetables ## Footnote Most fruits and vegetables have a K:Na ratio of at least 50:1.
113
How many handfuls of dark green leafy vegetables should be included daily?
2 handfuls ## Footnote Incorporating dark green leafy vegetables can help achieve the desired potassium intake.
114
Fill in the blank: Chronic stress and anxiety are associated with decreased levels of _______.
potassium ## Footnote This highlights the importance of potassium in managing stress.
115
What is the significance of potassium-rich foods in the context of stress?
They help maintain a healthy potassium to sodium ratio ## Footnote A balanced ratio is crucial for reducing the effects of stress.
116
What is the impact of stress on gut microbiota?
Stress induces changes in the gut microbiota.
117
Name a type of food that can serve as a prebiotic.
* Dandelion greens * Chicory * Jerusalem artichoke * Garlic
118
List three examples of probiotic foods.
* Kimchi * Sauerkraut * Kombucha * Kefir * Yoghurt (cultured)
119
What type of foods are rich in polyphenols that support the mucosal barrier?
* Green tea * Blueberries * Cranberry * Currants
120
True or False: Refined carbohydrates are recommended for gut microbiome support.
False
121
Fill in the blank: It is advisable to avoid high intake of _______ protein.
animal and soy
122
What should be avoided to support microbiome health?
* Refined carbohydrates * High fructose * Artificial sweeteners * High fat consumption (especially damaged fats) * Alcohol
123
What is the role of polyphenol-rich foods in relation to gut health?
To feed commensals and support the mucosal barrier.
124
What type of carbohydrates should be avoided in a nutritional approach to stress?
Refined carbohydrates ## Footnote Refined carbohydrates disrupt the microbiome and blood glucose regulation.
125
What is the effect of alcohol as a chemical stressor?
Impair communication and processing pathways in the brain; contributes to mood and sleep disorders ## Footnote Alcohol depletes glutathione and Vitamin B1 and is potentially neurotoxic.
126
What is the impact of caffeine on the body?
Stimulates adrenaline and cortisol release; blocks adenosine receptor activity ## Footnote This stimulation drives the stress response and inhibits sleep.
127
What are some herbal teas that can replace caffeine to help relax the nervous system?
* Chamomile * Lemon balm * Passionflower * Lime flower * Hops ## Footnote These herbal teas are recommended as alternatives to caffeine.
128
What state does stress promote in the body?
Sympathetic nervous system dominance ## Footnote This state occurs at the expense of digestion and rest.
129
What technique can be encouraged to support digestion before meals?
Abdominal breathing techniques ## Footnote This technique stimulates the vagus nerve as it passes through the diaphragm.
130
What is a recommended amount of bitter foods to consume before meals?
A fist-sized amount ## Footnote Examples include rocket and dandelion greens.
131
What effect do bitters have on digestion?
Increase release of gastric acid and prime pancreatic enzymes and bile ## Footnote This is achieved through a vagal reflex.
132
How can apple cider vinegar be used to aid digestion?
1 tsp. in 100 ml water before main meals ## Footnote It mimics the action of bitters.
133
What practice can enhance mindful eating?
Focusing on aroma, texture, and taste ## Footnote Chewing food well also shifts thoughts away from stress.
134
True or False: Stress enhances digestion.
False ## Footnote Stress promotes a state that hinders digestion.
135
What does eCB stand for?
endocannabinoid ## Footnote The eCB system is involved in various physiological processes.
136
What role do polyunsaturated fatty acids play in the eCB system?
They play a fundamental role in the eCB system.
137
Which acid is needed in the biosynthesis of eCBs?
Arachidonic acid.
138
What dietary imbalance is common in Western diets that affects eCB synthesis?
Surplus of omega-6 fatty acids and inadequate omega-3 fatty acids.
139
What is the consequence of excess synthesis of eCBs due to dietary imbalance?
Desensitised and downregulated eCB receptors.
140
Why are omega-3 fatty acids important for the eCB system?
They are required for normal eCB signalling and act as regulators of the eCB system.
141
Fill in the blank: Arachidonic acid is needed in the biosynthesis of _______.
eCBs.
142
True or False: Omega-3 fatty acids are found in high amounts in typical Western diets.
False.
143
What effect does a surplus of omega-6 fatty acids have on eCB receptors?
It leads to desensitised and downregulated eCB receptors.
144
What is the relationship between omega-3 fatty acids and eCB signalling?
Omega-3 fatty acids are required for normal eCB signalling.
145
List the dietary components that support the eCB system.
* Omega-3 fatty acids * Polyunsaturated fatty acids * Arachidonic acid
146
What supports the endocannabinoid (eCB) system?
Prebiotics and probiotics ## Footnote These components help maintain the balance and function of the eCB system.
147
How does the eCB system interact with the body?
It interacts with the central and enteric nervous systems ## Footnote This interaction influences gut motility, reduces GI inflammation, and balances the reaction to stress.
148
What types of foods support the eCB system?
Pre and probiotic foods and probiotic supplementation ## Footnote Including these in the diet is beneficial for the eCB system.
149
Which herbs contain the phytocannabinoid beta-caryophyllene?
Black pepper, cinnamon, oregano, basil, lavender, rosemary ## Footnote These herbs may contribute to the support of the eCB system.
150
What effect does cold water exposure have on eCB levels?
It increases eCB levels ## Footnote This suggests a potential stress-relief mechanism.
151
What is the effect of extra virgin olive oil (EVOO) on CB1 receptors?
It upregulates CB1 receptors ## Footnote This may enhance the function of the endocannabinoid system.
152
What do mitochondria produce that is crucial for life?
ATP ## Footnote Mitochondria make over 90% of the body's energy as ATP.
153
What two metabolic processes are closely coordinated in mitochondrial energy production?
Krebs cycle and electron transport chain ## Footnote These processes are essential for ATP production.
154
What happens if cells function slowly?
Organs function slowly ## Footnote This can lead to organ failures such as heart failure and dementia.
155
What is the impact of a slowly functioning immune system?
Healing and repair is slow, increasing risk of infection and cancer ## Footnote A slow immune response can lead to serious health issues.
156
What clinical picture emerges when all cells in the body are affected?
Chronic fatigue syndrome and premature ageing ## Footnote This is a result of widespread cellular dysfunction.
157
Fill in the blank: Mitochondria are responsible for producing over _____ of the body's energy.
90% ## Footnote This high percentage underscores their importance in energy metabolism.
158
True or False: The Krebs cycle is one of the processes involved in mitochondrial energy production.
True ## Footnote The Krebs cycle is essential for generating ATP.
159
What can be a consequence of slow organ function?
Heart failure and dementia ## Footnote These conditions can arise from inadequate cellular energy production.
160
What are the effects of mitochondrial dysfunction on the immune system?
Increased risk of infection and cancer ## Footnote A dysfunctional immune system hampers the body's ability to heal.
161
What is the primary function of mitochondria in relation to ATP?
ATP cannot be stored, therefore, the mitochondria need to function continuously, every second of every day.
162
What are mitochondria highly susceptible to?
Mitochondria are highly susceptible to nutrient deficiencies, environmental toxins, and oxidative damage.
163
Why are mitochondria particularly susceptible to environmental toxins?
Mitochondria have very high metabolic activity, making them particularly susceptible to toxin exposure.
164
What is the primary source of reactive oxygen species (ROS) in cells?
The primary source of ROS are those generated by the mitochondria themselves, which leak out.
165
What occurs when ROS production outpaces antioxidant activity?
Mitochondrial damage occurs when ROS production outpaces antioxidant activity.
166
Fill in the blank: Mitochondria are highly susceptible to _______.
nutrient deficiencies, environmental toxins, and oxidative damage.
167
True or False: Mitochondria can store ATP.
False
168
What happens to mitochondria under oxidative stress?
They experience damage when ROS production outpaces antioxidant activity.
169
What are the primary ways mitochondria are protected from oxidative stress?
* Optimising levels of antioxidant enzymes * Coenzyme Q10 * Vitamin E ## Footnote Antioxidant enzymes include superoxide dismutase, glutathione peroxidase, glutathione reductase, and catalase.
170
Name an antioxidant enzyme that is dependent on manganese.
Superoxide dismutase ## Footnote This enzyme helps in protecting cells from oxidative damage.
171
Which antioxidant is associated with selenium?
Glutathione peroxidase ## Footnote Selenium is a trace mineral important for the function of this enzyme.
172
What factors are associated with increased mitochondrial damage?
* 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) ## Footnote Reactive oxygen species (ROS) can cause oxidative stress, leading to mitochondrial damage.
173
True or False: Ageing contributes to mitochondrial damage due to accumulated oxidative damage to mitochondrial DNA.
True ## Footnote This reflects the cumulative effect of oxidative stress over time.
174
Fill in the blank: Factors such as _______ and _______ can lead to increased mitochondrial damage.
[toxic metals], [persistent organic pollutants (POPs)] ## Footnote These substances can disrupt mitochondrial function and promote oxidative stress.
175
What role does Coenzyme Q10 play in mitochondrial function?
Protects from oxidative stress ## Footnote Coenzyme Q10 is crucial for energy production and acts as an antioxidant.
176
What is a common effect of many prescription drugs on mitochondria?
Increased mitochondrial damage ## Footnote Drugs like antibiotics, aspirin, NSAIDs, and statins can contribute to oxidative stress.
177
What are the key nutrients required for ATP production in glycolysis?
Magnesium, vitamin B3 ## Footnote Glycolysis occurs in the cytosol.
178
Which nutrients are needed for the formation of Acetyl CoA?
Vitamin B1, alpha-lipoic acid, vitamin B5
179
What key nutrients are required for the Krebs cycle?
Magnesium, manganese, iron, B1, B2, B3
180
What nutrients are essential for the Electron Transport Chain (ETC)?
Iron (complex I and III), vitamin B2 (complex I), sulphur (complex I), CoQ10 (complex II), copper (complex IV)
181
What is the role of carnitine in ATP production?
To transport fatty acids
182
What is the role of vitamin B3 in ATP production?
NAD
183
What is the role of vitamin B2 in ATP production?
FAD
184
Fill in the blank: Magnesium, vitamin B3, and _______ are key nutrients required for ATP production in glycolysis.
other nutrients
185
True or False: The Krebs cycle requires vitamin B5.
True
186
Which nutrient is crucial for transporting high energy electrons in the ETC?
CoQ10
187
What are the two amino acids mentioned that relate to vitamin B3?
Tryptophan, aspartic acid
188
What is a key strategy to improve mitochondrial function?
Optimise nutrients required for ATP production and antioxidant properties to protect the mitochondria from oxidative stress.
189
Why is blood sugar regulation important for mitochondrial health?
To prevent chronic hyperglycaemia.
190
What should be reduced to improve mitochondrial function?
Levels of inflammatory mediators.
191
List some ways to reduce toxin exposure.
* Consume organic food * Avoid plastic packaging * Carefully select cleaning products * Choose cosmetics and personal care items wisely * Avoid alcohol and pharmaceuticals
192
How can strength training benefit mitochondrial function?
By increasing muscle mass to increase mitochondria number and function.
193
Fill in the blank: To protect the mitochondria from oxidative stress, it is important to optimise _______.
[nutrients required for ATP production and antioxidant properties]
194
True or False: Reducing inflammatory mediators can help improve mitochondrial function.
True
195
What is a key strategy to improve mitochondrial function?
Optimise nutrients required for ATP production and antioxidant properties to protect the mitochondria from oxidative stress.
196
Why is blood sugar regulation important for mitochondrial health?
To prevent chronic hyperglycaemia.
197
What should be reduced to improve mitochondrial function?
Levels of inflammatory mediators.
198
List some ways to reduce toxin exposure.
* Consume organic food * Avoid plastic packaging * Carefully select cleaning products * Choose cosmetics and personal care items wisely * Avoid alcohol and pharmaceuticals
199
How can strength training benefit mitochondrial function?
By increasing muscle mass to increase mitochondria number and function.
200
Fill in the blank: To protect the mitochondria from oxidative stress, it is important to optimise _______.
[nutrients required for ATP production and antioxidant properties]
201
True or False: Reducing inflammatory mediators can help improve mitochondrial function.
True
202
What do CFS and ME stand for?
CFS = chronic fatigue syndrome; ME = myalgic encephalomyelitis
203
Are CFS and ME used interchangeably?
Yes, though ME is sometimes defined as CFS + inflammation
204
What is a characteristic symptom of CFS and ME?
Long-term physical and cognitive fatigue not alleviated by rest
205
List additional symptoms of CFS and ME
* Post-exertional malaise * Muscle and joint pain * Unrefreshing sleep * Flu-like symptoms with sore throat * Tender lymph nodes * Mood disturbances
206
What role does mitochondrial dysfunction play in CFS and ME?
Recognised as a key player in the condition
207
True or False: CFS and ME only have one proposed contributing factor.
False
208
What should be avoided to manage CFS/ME?
Caffeine, Sugar, Artificial sweeteners, Alcohol ## Footnote These substances can exacerbate symptoms and destabilize energy levels.
209
Why should caffeine be avoided in CFS/ME management?
Temporarily counters fatigue but strains adrenal glands ## Footnote This exacerbates an already fatigued body.
210
What is the effect of sugar on the immune system?
Depresses the immune system and destabilizes blood glucose ## Footnote This causes peaks and troughs in energy levels.
211
What are the concerns with artificial sweeteners?
Trigger insulin release and contain excitotoxins ## Footnote Aspartame can convert to formic acid, which is a neurotoxin.
212
What nutrients does alcohol deplete in the body?
Nutrients essential for health ## Footnote Alcohol can worsen symptoms of CFS/ME.
213
Fill in the blank: _______ should be avoided as it can worsen neurological symptoms.
Artificial sweeteners
214
True or False: Sugar is beneficial for maintaining stable energy levels.
False ## Footnote Sugar destabilizes blood glucose levels.
215
What should be avoided to manage CFS/ME?
Caffeine, Sugar, Artificial sweeteners, Alcohol ## Footnote These substances can exacerbate symptoms and destabilize energy levels.
216
Why should caffeine be avoided in CFS/ME management?
Temporarily counters fatigue but strains adrenal glands ## Footnote This exacerbates an already fatigued body.
217
What is the effect of sugar on the immune system?
Depresses the immune system and destabilizes blood glucose ## Footnote This causes peaks and troughs in energy levels.
218
What are the concerns with artificial sweeteners?
Trigger insulin release and contain excitotoxins ## Footnote Aspartame can convert to formic acid, which is a neurotoxin.
219
What nutrients does alcohol deplete in the body?
Nutrients essential for health ## Footnote Alcohol can worsen symptoms of CFS/ME.
220
Fill in the blank: _______ should be avoided as it can worsen neurological symptoms.
Artificial sweeteners
221
True or False: Sugar is beneficial for maintaining stable energy levels.
False ## Footnote Sugar destabilizes blood glucose levels.
222
What are essential fatty acids important for in the context of CFS/ME?
Good quantities of essential fatty acids are important for mitochondrial membrane activity and overall health. ## Footnote Omega-3 fatty acids, particularly EPA and DHA, play a crucial role.
223
What is the role of EPA in relation to mitochondrial function?
EPA has anti-inflammatory properties and increases mitochondrial growth, size, and distribution. ## Footnote This is essential for optimal cellular function.
224
What is the importance of DHA in CFS/ME treatment?
DHA is essential for the structure of electron transport chain (ETC) complexes. ## Footnote This structural role is critical for energy production in cells.
225
What notable benefits have been observed with omega-3 fatty acids?
Improvements in cognitive function and reduction in relapse frequency. ## Footnote These benefits are particularly significant for individuals with CFS/ME.
226
Why is sufficient protein intake important for individuals with CFS/ME?
Sufficient protein allows for immune cell restoration and function. ## Footnote This is critical for recovery and maintaining overall health.
227
What types of support are suggested for individualised immune health?
Individualised immune support includes: * Anti-microbials * Vitamin C * Other supportive measures ## Footnote Tailoring support to individual needs can enhance recovery.
228
What gastrointestinal (GI) support is recommended?
GI support includes: * Digestive bitters * Probiotics * Prebiotics ## Footnote These can help improve gut health and function.
229
What are the effects of poor energy delivery to the body?
* Physical fatigue, poor stamina * Post-exertional malaise * Loss of muscle power * Muscle pain * Variable blurred vision * Subnormal core temperature ## Footnote Poor energy delivery can lead to early anaerobic metabolism, resulting in lactic acid production and muscle pain
230
What is post-exertional malaise?
A condition akin to over-training in athletes, characterized by fatigue following physical exertion ## Footnote It is a common symptom in conditions like Chronic Fatigue Syndrome (CFS) and Myalgic Encephalomyelitis (ME)
231
What is the role of ATP in muscle function?
ATP is crucial as muscles heavily rely on it for energy production ## Footnote A lack of ATP leads to loss of muscle power
232
What causes muscle pain in the context of poor energy delivery?
An early switch into anaerobic metabolism with production of lactic acid ## Footnote This occurs when the body cannot deliver sufficient energy aerobically
233
What percentage of total energy does the brain consume?
20% ## Footnote Despite weighing only 2% of the body weight, the brain's energy demands are significant
234
What are the symptoms of poor energy delivery to the brain?
* Mental fatigue with brain fog * Light and noise intolerance ## Footnote These symptoms indicate that the brain is not receiving adequate energy
235
Fill in the blank: The brain weighs _____ of body weight but consumes 20% of total energy.
2% ## Footnote This highlights the brain's high energy demand relative to its size
236
What is POTS?
Postural orthostatic tachycardia syndrome ## Footnote It is a condition that affects blood flow and can cause dizziness and fatigue
237
What is a common physical symptom associated with poor energy delivery?
* Muscle pain * Physical fatigue * Poor stamina * Variable blurred vision * Subnormal core temperature ## Footnote These symptoms can indicate inadequate energy supply to the muscles
238
What are some mental symptoms associated with poor energy delivery?
Low mood, feeling stressed, procrastination ## Footnote These symptoms may result from inadequate energy supply to the brain.
239
What does POTS stand for?
Postural Orthostatic Tachycardia Syndrome ## Footnote POTS is characterized by an abnormal increase in heart rate when transitioning to an upright position.
240
What is a severe manifestation of hypotension?
Orthostatic intolerance and POTS ## Footnote This condition can lead to dizziness and fainting when standing up.
241
What is described as 'atypical' angina?
Angina caused by lactic acid ## Footnote This form of angina may not present with the typical symptoms associated with heart-related pain.
242
What are the effects of poor energy delivery to the immune system?
Susceptibility to infection, unable to run a good fever, slow healing and repair ## Footnote These effects can compromise the body's ability to respond to infections and recover from injuries.
243
What do mitochondrial disorders manifest with in the short term?
Poor energy delivery mechanisms ## Footnote These mechanisms can lead to a variety of symptoms.
244
List the components involved in poor energy delivery mechanisms.
* Diet (fuel) * Mitochondria (engine) * Thyroid (accelerator pedal) * Adrenals (gear box) ## Footnote These components can be described using a car analogy.
245
True or False: Mitochondria are the only players in energy delivery mechanisms.
False ## Footnote Other components such as diet, thyroid, and adrenals also play significant roles.
246
Fill in the blank: In the energy delivery analogy, the thyroid acts as the _______.
accelerator pedal ## Footnote This indicates its role in regulating energy metabolism.
247
What is the role of diet in the context of energy delivery mechanisms?
Fuel ## Footnote Diet provides the necessary nutrients for energy production.
248
In the energy delivery analogy, what do adrenals represent?
Gear box ## Footnote This highlights their function in managing stress and energy levels.

Nutrition Semester 3 (6 decks)

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