Stress and Fatigue - Natural Approach to Stress Flashcards
Q: What is the nutritional foundation for managing stress?
A: Apply the CNM Naturopathic diet, focusing on an anti-inflammatory diet rich in fresh fruit and vegetables, complex carbohydrates, and balanced blood glucose levels.
Q: Why is stabilising blood glucose important in stress management?
A: Drops in blood glucose trigger cortisol release, and chronic stress increases the risk of hyperglycaemia.
Q: Name three amino acids important for neurotransmitter production and their sources.
A:
Tyrosine: Nuts, seeds, whole grains, legumes, fish.
Tryptophan: Brown rice, quinoa, oats, fish, eggs, bananas.
Glutamine: Cabbage juice, asparagus, broccoli, turkey, bone broth.
Q: What is the ideal dietary potassium-to-sodium ratio, and how can it be achieved?
A: Aim for a ratio greater than 5:1, achievable with a diet rich in fruits and vegetables, especially dark leafy greens like spinach and kale.
Q: How can the microbiome be supported to reduce stress?
A: Include prebiotic foods (e.g., dandelion greens, chicory), probiotic foods (e.g., kimchi, kefir), and polyphenol-rich foods (e.g., blueberries, green tea).
Q: What foods and substances should be avoided to manage stress?
A: Avoid refined carbohydrates, alcohol, and caffeine. Replace with herbal teas like chamomile, lemon balm, and passionflower.
Q: How does stress affect the sympathetic nervous system dominance?
A: Stress shifts dominance to the sympathetic nervous system, impairing digestion and rest.
Q: What are three strategies to support digestion under stress?
A:
Practice abdominal breathing before meals.
Eat bitter foods or take apple cider vinegar before meals.
Practice mindful eating by focusing on aroma, texture, and taste.
Q: How does omega-3 support the endocannabinoid (eCB) system under stress?
A: Omega-3 fatty acids regulate eCB signalling, reducing stress-related GI inflammation and balancing stress responses.
Q: Name two natural methods to boost eCB levels.
A: Include prebiotic and probiotic foods and use extra virgin olive oil (EVOO).
Q: What dosage of vitamin C is recommended for stress support, and why?
A: 500 mg–2 g daily to reduce cortisol release, support adrenal health, and enhance immune function.
Q: What is the role of vitamin B5 in stress management?
A: It supports adrenal cortex function, increases glucocorticoid production, and reduces cortisol secretion during stress.
Q: How do B vitamins support stress management?
A: They are co-factors in ATP production, support neurotransmitter synthesis, and improve mood and anxiety.
Q: What are the benefits of magnesium supplementation during stress?
A: It attenuates HPA activity, supports GABA and serotonin production, and relieves muscle tension.
Q: Name two adaptogenic herbs and their roles in stress management.
A:
Ashwagandha: Conserves energy, reduces anxiety, and improves cognition.
Siberian Ginseng: Enhances mental and physical performance, immunity, and stress adaptation.
