Stress and Fatigue - Understanding Fatigue Flashcards
Q: What is the definition of fatigue?
A: Fatigue is physical and mental exhaustion that is not relieved by rest. It occurs when energy demand exceeds energy delivery.
Q: What is the primary cause of moderate to severe persistent fatigue?
A: It involves cellular energy systems, particularly mitochondrial dysfunction, which is a hallmark of chronic fatigue syndrome and other fatigue states.
Q: What role do mitochondria play in energy production?
A: Mitochondria produce over 90% of the body’s energy as ATP, supporting organ function and sustaining life.
Q: Why are mitochondria susceptible to damage?
A: Mitochondria are highly vulnerable to nutrient deficiencies, environmental toxins, and oxidative damage due to their high metabolic activity.
Q: What are some primary ways mitochondria are protected from oxidative stress?
A:
Optimising antioxidant enzymes (e.g., superoxide dismutase, glutathione peroxidase, catalase).
Supplementation with CoQ10 and vitamin E.
Q: Name key factors associated with increased mitochondrial damage.
A:
ROS leakage during ATP production.
Ageing.
Toxic metals and persistent organic pollutants.
Certain prescription drugs (e.g., antibiotics, NSAIDs, statins).
Q: What are the key nutrients required for ATP production?
A:
Glycolysis: Magnesium, vitamin B3.
Acetyl CoA formation: Vitamin B1, alpha-lipoic acid, vitamin B5.
Krebs cycle: Magnesium, manganese, iron, B1, B2, B3.
Electron Transport Chain: Iron, vitamin B2, sulphur, CoQ10, copper.
β-oxidation of fats: Carnitine.
Q: How can mitochondrial function be improved?
A:
Optimise nutrients for ATP production and antioxidant properties.
Regulate blood sugar levels.
Reduce inflammatory mediators (e.g., improve intestinal health, consume anti-inflammatory foods).
Decrease toxin exposure (e.g., organic food, avoid plastics and harmful chemicals).
Strength training to increase mitochondrial number and function.
Q: How does Coenzyme Q10 support mitochondrial function?
A: CoQ10 transports high-energy electrons in the ETC, supports ATP production, neutralises ROS, and its levels correlate with longevity.
Q: What is the role of alpha-lipoic acid in mitochondrial health?
A: It acts as a co-factor for mitochondrial enzymes involved in glucose oxidation, protects mitochondrial structures, and aids ATP generation.
Q: What is the function of Acetyl L-carnitine in energy production?
A: It transports long-chain fatty acids across the mitochondrial membrane for β-oxidation and ATP production.
Q: How does magnesium support energy production?
A: Magnesium transfers phosphate groups between ADP and ATP and acts as a co-factor in the Krebs cycle, improving energy metabolism.
Q: Why are B-complex vitamins important for energy production?
A:
B1 supports the Krebs cycle.
B2 and B3 act as coenzymes for energy carriers (FAD, NAD), essential for ATP production.
Higher doses of B2/B3 may further improve energy metabolism.
