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Nutrition Y 2 Exam 1 > Stress and fatigue > Flashcards

Stress and fatigue Flashcards

1
Q

What is stress?

A

Non-specific response of body to any demand

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2
Q

What is the difference between acute and chronic stress?

A

Acute – quick recovery, alarm reaction, may save your life

Chronic – no recovery, constant stress, impairs immunity

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3
Q

What is general adaptation syndrome?

A

1) alarm stage – body’s defences are reduces
2) activation becomes chronic from alarm reactions to stages of resistance (defences are elevated)
3) stage of exhaustion – defences are reduced again.

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4
Q

What 5 factors does modern lifestyle expose us to?

A

noise, less family support, less rest, more information, more toxins

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5
Q

Explain what happens during a stress response.

A

Rapid activation of SNS by hypothalamus, which activates adrenal medulla and releases adrenaline and norepinephrine into blood. Hypothalamus also activates adrenal-cortical systems by release CRF, this activates pituitary to release ACTH which triggers adrenal cortex to release cortisol.

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6
Q

What does ACTH stand for?

A

Adrenocortisotropic hormone

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7
Q

What 6 responses are there in the alarm phase?

A

Increases arousal, cognition, increase b.p, h.r, suppress appetite, inhibits digestion and growth, immune function

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8
Q

What is the function of aldosterone?

A

increases water retention and blood pressure

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9
Q

What is the functions (5) of cortisol?

A

Increases glucose production, increase protein catabolism from muscle, increases vessel sensitivity, reinforces autonomic NS response, decrease inflammation response and Th1 immunity

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10
Q

What are the consequences of chronic stress?

A

Long term activation of HPA leads to adrenal exhaustion and hypo-activation
Hippocampus is desensitized and damaged resulting in prolonged alarm reaction so overproduction of cortisol which inhibits reproductive axis, growth hormone release and thyroid axis.

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11
Q

What are 5 physiological stressors that stop a person from coping with stress well?

A

inflammation, insulin resistance, obesity, endocrine disruptors, immune system

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12
Q

What are 5 symptoms of adrenal dysfunction?

A

Low energy at 3-4 pm, anxiety, cognitive dysfunction, decreased libido, caving sugar/salt

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13
Q

What are 5 disorders associated with HPA dysfunction?

A

anorexia nervosa, increased stress system, hyperthyroidism, panic disorder, depression

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14
Q

How does stress suppress the thyroid?

A

Increase CRH and cortisol decreases the production of TSH and glucocorticoids inhibit enzymes 5-deiodinase (this enzymes converts inactivates thyroxine into active triiodothyronine)

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15
Q

How does stress suppress the reproductive function?

A

CRH suppress secretion of GnRH (gonadotropin-releasing hormone)
Glucocorticoids inhibits GnRH neuron which renders target tissues (gonads/pituitary gonadotroph) resistance to hormones

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16
Q

How does oestrogen contribute to stress?

A

Oestradiol (high levels) increase basal concentration of cortisol and ACTH.

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17
Q

Explain why psychological stress leads to oxidative stress.

A

Psychological stress can lead to a increase in reactive oxygen spp, increase activity of neutrophils causing release of oxidative metabolites and proteolytic enzymes
Glucocorticoids also increase glutamate and calcium and decrease antioxidant activity

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18
Q

How can prebiotics help with stress?

A

lowers salivary cortisol, increases BDNF (growth factors for hippocampus which shrinks when chronically stress), reduces anxiety

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19
Q

How can probiotics help with stress?

A

provide bacteria which normalises noradrenaline and anxiety levels

20
Q

What are 5 symptoms of stress?

A

Depression, fatigue, headache, upset stomach, digestive disturbances

21
Q

What is the adrenal stress index testing?

A

it tests both saliva cortisol and DHEA levels and their ratios

22
Q

What are low levels of DHEA linked with?

A

depression, low sexual thoughts, osteoporosis, cancer, impaired learning, impaired learning and memory

23
Q

What property does DHEA have?

A

It has anti-glucocorticoid activity

24
Q

Explain how cortisol increases blood pressure/

A

Cortisol causes blood glucose to be released in the blood by gluconeogenesis, decreasing insulin sensitivity, amino acid catabolism

25
Q

What should be avoided in chronic stress?

A

alcohol, drugs

caffeine - amplifies cortisol production many hours after ingestion

26
Q

Explain what nutrients should be increased when chronically stressed.

A

Magnesium – reduces activity of HPA axis which decrease CRH and ACTH, inhibits NMDA receptors in NS which reduces excitation
Potassium – increases ratio K: NA by 5:1
Omega 3 – reduce anxiety symptoms
B6 – deficiency increases overall psychological stress
AA – tyromine and taurine
Phosphatidylserine – reduces ACTH and cortisol (serum and salivary)
Inositol – reduces hyperarousal of HPA axis
Vit E – protect adrenal cortex from free radicals and reduces cortisol production

27
Q

What 2 nutrients should be increased when you have hypo function of adrenal cortex?

A

B5 – part of coenzymes A and necessary for fatty acid synthesis; co enzymes A is important for formation of cortisol
Ascorbate – helps to converts cholesterol into pregnenolone which converts to cortisol, DHEA

28
Q

What is a herbal adaptogen?

A

Non-specific, normalizing effects on physiology

29
Q

What are 5 functions of Rhodiola Rosea?

A

Improves oxygen carrying capacity of blood, increases stamina and endurance, increases serotonin and dopamine levels, reduces freq of migraines, increases physical work capacity

30
Q

What are 4 functions of panax ginseng?

A

Improves mental fatigue, increased glutathione levels, decreases ROS, improves physical performance

31
Q

What is the mechanism for ginseng?

A

Increases serotonin, dopamine and increases HPA axis, vasodilation so improve oxygen availability, improve antioxidant stasis

32
Q

What is the function of liquorice?

A

increases and preserved the availability of cortisol

33
Q

What needs to be cautioned with liquorice?

A

Excessive urination, nocturia and hypotension

34
Q

What is the mechanism for liquorice?

A

Liquorice is a competitive inhibitor of 11beta-HSD2 which converts cortisol to cortisone.

35
Q

What are 5 causes of chronic fatigue syndrome?

A

Viral infection, impaired immune function, low adrenal function, impair liver function, depression, food allergies

36
Q

How is fibromyalgia different from CFS?

A

Similar pathophysiology and symptoms but people with FM have significant pain (weakness, burning, aching, pressure)

37
Q

What is the theory of CFS development?

A

Limbic kindling – chronic stress leads to hyperarousal which leads to hypocortisolism; stress may also contribute to oxidative stress

38
Q

What are 2 metabolic processes of ATP production?

A

krebs cycle and electron transport chain

39
Q

Explain how ROS impairs ATP synthesis.

A

ROS damages the mitochondria when ROS production outpaces antioxidant activity. Mitochondria impairs ATP synthesis.

40
Q

What are 5 essential nutrients for mitochondrial function?

A

coQ10, magnesium, b vitamins, ALA, Essential fatty acids

41
Q

How does ALA improve mitochondrial function?

A

Lipoic acid forms a part of complex V within the ETC, it increases glucose uptake into cells to be used as energy, increases pyruvate, protects mitochondrial structures.

42
Q

How does CoQ10 help with mitochondrial function?

A

shuttling of electrons along ETC

43
Q

How does magnesium help with energy production?

A

Mg transfers phosphates from ADP to ATP which is essential to create energy

44
Q

How does EPA and DHA help with energy production?

A

EPA – induces mitochondrial growth, size and distribution

DHA – essential for ETC complexes

45
Q

What are 6 lifestyle factors we can suggest to improve energy?

A

Regular, adequate amount of sleep, relaxation, good work life balance, increase physical activity, avoid alcohol and drug and limit caffeine

46
Q

What are 4 reasons cortisol may be produced?

A

excessive heat/cold, physical trauma, exercise to a point of exhaustion, extreme mental anxiety

Nutrition Y 2 Exam 1 (8 decks)

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