Stress Management

Question 1

Stress definition

Answer 1

The body’s response to a real or interpreted threat (physical, psychological, environmental) that leads to a disruption in the body’s homeostasis

Question 2

Allostatic defn

Answer 2

The body’s adaptive response to stress brought on by the numerous physical, psychological, and environmental challenges

Question 3

Purpose of insulin

Answer 3

Signals cells to intake glucose for energy which helps blood glucose levels return to normal

Question 4

Stressor defn

Answer 4

The actual threat or stimuli that challenge homeostasis

Question 5

Physical stress examples

Answer 5

Injury, infection, temperature change, poor diet, poor sleep, overuse of antibiotics, etc

Question 6

Psychological stress examples

Answer 6

Personal problems, financial hardships, family conflict, unemployment, workload, etc

Question 7

Cellular stress examples

Answer 7

Toxins, extreme temperature changes, mechanical damage that leads to cellular damage, imbalance between free radicals and antioxidants, etc (related to exposure to environmental stimuli)

Question 8

Eustress vs distress

Answer 8

Eustress can actually strengthen certain physiological functions (immunity) while distress can impair physiological function/cause imbalance

Question 9

Allostatic load

Answer 9

The overall burden of chronic stress and life events and the body’s required effort to respond to the stressor and re-establish internal stability

Question 10

Social determinants of health defn

Answer 10

Economic and social factors that impact people’s health

Question 11

Three main body systems involved in the stress response

Answer 11

-HPA Axis
-Sympathetic nervous system (SNS)
-Parasympathetic nervous system (PSNS)

Question 12

Components of the HPA Axis

Answer 12

Hypothalamus, pituitary gland, adrenals

Question 13

What happens when the HPA axis is activated?

Answer 13

The hypothalamus releases corticotropin releasing hormone (CRH) which signals the pituitary gland to release adrenocorticotropic hormone (ACTH) which causes the adrenals to release cortisol

Hypothalamus - Pituitary - Adrenals for the eventual release of cortisol

Question 14

Cortisol impact on blood pressure and blood sugar

Answer 14

Increases blood pressure to provide add’l blood to muscles
Increases blood glucose levels by activating the metabolic pathway called gluconeogenesis (where non-carbohydrate substrates are used to create glucose)

Question 15

What is released when the SNS is activated in response to stress?

Answer 15

Epinephrine/adrenaline and norepinephrine/noradrenaline which increases blood sugar levels, heart rate, and heart contractions

Question 16

What role does the PSNS play in stress response?

Answer 16

Helps the body recover after the stressor is gone

Question 17

What gland releases oxytocin during stress response and what impact does this have on the body?

Answer 17

Released by pituitary gland and helps buffer the effects of stress throughout the body
-protects cardiovascular system and relaxes blood vessels
-natural anti-inflammatory
-makes one crave connection with others/seek support

Question 18

Examples of non-essential bodily functions that are shut down during times of stress

Answer 18

Digestion, reproductive function, protein synthesis, bone formation, aspects of immune system, kidney function, growth

Question 19

What is hormesis and what are some examples?

Answer 19

The adaptive response of cells and organisms to moderate intermittent stress - generally favorable

Examples - cold plunges, saunas, exercise, fasting

Question 20

What % of human disease is repeated to activation of the stress response system?

Answer 20

75-90%

Question 21

Stress and ghrelin relationship

Answer 21

Stress and rise in cortisol causes rise in ghrelin causing the body to crave energy-dense food. Also reduces insulin sensitivity contributing to high blood sugar (if chronic, can contribute to blood sugar disreg, weight gain, Type 2 diabetes)

Question 22

Stress and the immune system

Answer 22

Stress suppresses normal immune function by causing a decline in the number of the body’s protective immune cells from prolonged, hyper activation of the immune system

Question 23

Stress and inflammation

Answer 23

Inflammation during stress is caused by a disruption in glucocorticoid (steroid hormone w/ anti-inflammatory effects) receptors

Question 24

What are the effects of oxidative stress?

Answer 24

Cellular damage, accelerated aging, development of disease

Question 25

What is oxidation/oxidative stress?

Answer 25

Oxidation = natural process that occurs in body during physical activity, detox, and immune response. Can result in oxidative stress if not kept in balance. Oxidized molecules (free radicals) are unstable and missing an electron and will steal electrons from healthy molecules creating a cascade

Question 26

Role of antioxidants

Answer 26

Antioxidants have an extra electron that can neutralize free radicals while remaining stable after doing so - can help mitigate oxidative stress!

Question 27

Examples of sources that stimulate the generation of free radicals

Answer 27

Cigarette smoke, mold, alcohol, air, cooking at high temperatures/heating oils repeatedly or past smoke/boiling points