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NTA Flashcards > Stress (weeks 1 & 2) > Flashcards

Stress (weeks 1 & 2) Flashcards

1
Q

What is stress?

A

-response to a threat
-leads to disruption in homeostasis

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2
Q

Types of stress

A

-physical
-psychological
-environment/cellular

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3
Q

Allostasis

A

-the body’s adaptive response to stress
-the body is rarely in a state of homeostasis

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4
Q

Examples of Allostasis

A

-exposure to cold temperature causing shivering
-the body releasing insulin after a rise in blood glucose levels

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5
Q

Stressors

A

-the actual threat that challenges the body’s internal balance

types:
-physical: acute injury, infection, temperature change, poor diet, bad posture, inadequate sleep

-psychological: financial hardships, family conflict, unemployment, toxic work, excessive workload

-environment/cellular: damage to proteins, lipids, DNA. heat shock, genotoxic shock, oxidative stress, hypoxic stress

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6
Q

Classifications of Stress

A

Eustress:
-good stress
-only results in small shift in the body’s internal balance
-example: exercise or a first date

Distress:
-bad stress
-can cause major disruption in the body’s internal balance
-example: family conflict, toxic work environment

Acute/Daily stress:
-short lived
-body’s internal balance for a defined period and is minor in severity
-traffic

Major life events:
-severe magnitude
-varies in duration
-divorce, loss of a loved one

Chronic stress:
-bad stress
-recurring
-eating processed bad food

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7
Q

Allostatic load

A

-the overall burden of stress and life events
includes the following:
-daily challenges
-major life events
-poor diet
-lack of sleep
-physical activity levels

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8
Q

Controllable Stressors

A

-attitude
-outlook on life
-staying organized
-relaxation time
-avoiding food intolerances

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9
Q

Social Determinants of Health

A

conditions that have a major impact on people’s health, wellbeing, and quality of life

living location
transportation
community crime
economic status
education level
income
access to healthy food
health services
literacy
race

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10
Q

Response to a Stressor

A

-fight or flight
-production of stress hormones
-body is provided with energy

activation of the SNS
-epinephrine (adrenaline)
-norepinephrine (noradrenaline)

increase in in the following:
-blood sugar
-heart rate
-heart contractions

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11
Q

Activation of the HPA axis

A

hypothalamus:
-corticotropin releasing hormone

pituitary gland:
-adrenocorticotropic hormone

Adrenals:
-cortisol
-receptors located throughout the body
-numerous systems and functions impacted
Ex: increased blood sugar, increased blood pressure

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12
Q

Parasympathetic nervous system

A

-rest and digest
-recovery from stress
-changes seen during stress are normalized

oxytocin:
-buffers effects of stress
-“feel good” hormone
-increased physical affection
-increased desire for social interaction
-protects body from effects of stress
-anti-inflammatory
-relaxation of blood vessels

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13
Q

Acute stress

A

-short lived
examples:
-an alarm clock going off, taking an exam, acute illness, temperature change, making a phone call, exercise

-temporary activation of SNS and hPA axis
-nonessential processes and functions will be shut down
-beneficial effects like resilience and immune boosting
-hormesis: adaptive response to moderate intermittent stress such as exercise, cold plunge, sauna

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14
Q

Chronic stress

A

-prolonged activation of SNS and HPA axis
-reduced immune function
-contributes to health conditions

Suppression of bodily functions:
-digestion
-reproduction
-growth
-bone formation

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15
Q

Effects of chronic stress

A
  • Elevated blood sugar and poor insulin signaling
  • Increased appetite cravings and overeating
  • Weight gain
  • Elevated blood pressure
  • Increased inflammation
  • Under-functioning of the immune system
  • Oxidative stress
  • Hormone imbalances
  • Alterations in the gut microbiome
  • Poor digestion
  • Changes in mental health
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16
Q

Chronic stress, blood glucose levels, and insulin signaling

A

blood sugar:
-gluconeogenesis
-increase in blood glucose levels

insulin signaling:
-muscle and liver cells can become resistant to insulins signal
-results in more sugar remaining in the blood
-can contribute to insulin resistance overtime

cortisol and insulin:
-high levels of cortisol can inhibit the signaling of insulin
-elevated cortisol is associated with increased glucose levels and decreased insulin sensitivity

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17
Q

Chronic stress and weight gain

A

Weight gain:
-increase in cravings and desire to eat
-increase in weight

Ghrelin:
-elevation in ghrelin
-primary appetite craving hormone
-direct association between cortisol and ghrelin
-ghrelin can contribute to poor insulin sensitivity and secretion

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18
Q

chronic stress and cardiovascular health

A

cardiovascular:
-narrowing of blood vessels
-increase in contractions and overall output of heart
-elevated heat rate and blood pressure
-increased risk for cardiovascular events

hypertension:
-6,000 study participants, ages 40-90
-no history of hypertension, CVD, or stroke
-higher levels of stress associated with higher levels of blood pressure and hypertension

additional stressors that can increase risk of cardiovascular events:
-social isolation
-marital issues
-childhood abuse
-trauma

19
Q

Chronic stress and immune function

A

immune function:
-low grade inflammation
-reduced immune function
-susceptibility to infection

acute stress:
-short term activation of immune system
-can increase immune function

chronic stress:
-decline in protective immune cells
-T cells, leokocytes, neutrophils, and cytokines
-susceptibility to infection and disease

Inflammation:
-normal to protect response to injury or infection
-designed to be acute
-aids in recovery and tissue repair
-prolonged inflammation can cause tissue damage and contribute to various conditions
-disruption of glucocoticoid receptors

additional stressors impacting immune function:
-living with a handicap
-unemployment
-depression
-anxiety
-being a caretaker
-social stress
-low social status

20
Q

Oxidative stress

A

oxidative stress:
-cellular damage
-accelerated aging
-development of chronic conditions

oxidation:
-normal process
-examples: physical activity, detoxification, immune response
-must be properly balanced

Free radicals:
-unstable, missing an electron
-steal electrons from stable, healthy molecules
-creates other free radicals
-can cause chain reaction known as oxidative stress

Antioxidants:
-contain an extra electron
-donates extra electron to free radicals
-neutralize/stabilize free radicals

contributing factors to oxidative stress:
-occurs with imbalance between free radicals and antioxidants
-cigarette smoke
-mold
-aclcohol
-air pollutants
-cooking meat at high temps over open flame
-repeated heating of same cooking oil
-heating ils past smoke point
-excess sugar

21
Q

Chronic stress and bone health

A

bone health
-bone loss
-increased risk of fractures and osteoporosis

physical stress (exercise):
-promotes formation of newer stronger bone

psychological stress:
-contributes to bone loss
-increased risk of fractures and osteoporosis

Bone remodeling:

osteoclasts:
-responsible for breaking down bone
-release minerals such as calcium from the bone into the blood
-increased osteoclast activity can contribute to bone loss

osteoblasts:
-stimulate the formation of new bone
-deficiency of growth hormones
-decreased stimulation of osteoblast activity
-elevated levels of cortisol can suppress osteoblasts
-increased inflammation can contribute to the death of osteoblasts

22
Q

Chronic stress and gut health

A

gut health:
-alterations in the gut microbiome
-disruptions in digestion
-intestinal permeability
-slower motility

Digestion:
-the body does not prioritize functions such as digestion
-blood is redirected away from the GI tract
-slower motility
-constipation/diarrhea

Dysbiosis:
-imbalance
-less diversity and abundance of healthy bacteria
-inflammation
-increased susceptibility to illness and infection
-changes in mood

Intestinal permeability:
-separation of tight junctions
-food products and pathogens can leak into circulation
-inflammatory immune response

23
Q

Chronic stress and reproduction

A

reproductive health:
-insufficient functioning of reproductive system
-hormone imbalance
-non-essential functions are impaired
-resources are prioritized to deal with the stressor

sex hormones:
-decreased estrogen, progesterone, testosterone

chronic stress:
-elevated cortisol levels
-prioritization of cortisol synthesis can down regulate other hormone pathways
-results in less testosterone, estrogen, progesterone

Gemales:
-lower levels of hormones
-shorter luteal phase
-increased risk of suppressed ovulation

Males:
-impaired secretion of testosterone
-decreased sperm number and function
-reduced reproduction function

24
Q

Chronic stress and mental health

A

mental health
-stress can impact mood, behaviors, outlook on life

the domino effect:
-poor sleep
-fatigue
-worry
-frustration
-discouragement
-reduced focus
-overeating
-weight gain
-overwhelm
-low self confidence
-anxiety
-depression
-eating disorders

Neurotransmitters:
-reduced activity of major pathways
-lower levels of serotonin and dopamine

gut brain connection:
-stress can cause alterations in microbiome
-vagus nerve
-communication highway between gut and brain
-inflammation and distress in the gut can impact the brain
-results in changes in behavior and mood
-neurotransmitters synthesized in the gut are impacted

25
Q

physical activity

A

one of the most studied interventions for stress is exercise

there are numerous forms of exercise, it doesnt have to look a certain way to be beneficial

benefits of exercise:
-self esteem
-self efficacy
-emotional wellbeing
-self confidence
-life satisfaction
-sleep quality
-social support

26
Q

exercise & mood

A

-increased endorphins
-increased brain derived neurotopic factor (BDNF)
-anti-inflammatory molecules
-hormones and neurotransmitters
-BDNF is essential for neuron health
-BDNF is decreased in patients experiencing stress and stress related symptoms
-increased neurotransmitters activity: dopamine, 5-HTP, norepinephrine
-reduced inflammation, increase oxytocin and myokines

27
Q

exercise & stress resilience

A

-exercise improves stress resilience
-reduces physiological effects from stress response
-lowers cortisol response to psychological stress seen in people who exercised regularly
-exercise induced cortisol; reduced cortisol response to psychological stress

28
Q

general exercise guidelines

A

150 minutes per week of moderate intensity aerobic exercise

OR

75 minutes per week of vigorous exercise

this could be too much or too little depending on the person

some factors to include:
-age
-ability
-limitations
-lifestyle
-preferences/interests
-likes/dislikes
-personality
-readiness to change
-access toe exercise equipment

29
Q

types of physical activity

A

Yoga:
-mind-body practice
-combines physical postures with breathing techniques, stretching, and meditation
-reduces stress and inflammation

Tai Chi:
-slow gentle movements
-physical postures
-meditation state of mind
-controlled breathing
-improves balance and flexibility
-reduction of anxiety and depression

Stretching:
-it only takes a couple minutes a day
-reduction of anxiety, bodily pain, and exhaustion
-increases flexibility, mental health, and vitality

Strength training:
-reduction of anxiety and depression like symptoms
-improves sleep
-reduces inflammation
-improves bone health

Cardiovascular exercise:
-readily available for most
-numerous forms to meet individual needs
-reduction in depression and anxiety
-improves sleep
-decrease in work related stress

30
Q

Vitamin C

A

vitamin C:
-water soluble
-aids in production of adrenal hormones
-neutralizes free radicals
-kiwi, red bell peppers, oranges, brussels sprouts, broccoli, tomatoes, raspberries, and strawberries

31
Q

glutathione

A

glutathione:
-master antioxidant
-can regenerate vitamin C
-we want to focus on giving the body everything it needs to make its own glutathione, which include the amino acids cysteine, glutamate, and glycine, the minerals
magnesium, selenium, and sulfur, as well as vitamins C, b6 and b12.
-supplementing two of these important precursors, cysteine and glycine, was enough to restore
sufficiency in participants suffering from glutathione deficiency.

32
Q

Vitamin E

A

vitamin E:
-fat-soluble
-fights oxidative stress
-nuts, seeds, spinach, mango, kiwi, broccoli, and
tomatoes

33
Q

B vitamins

A

-supports the adrenals
-regulates blood sugar
-synthesis of neurotransmitters
-conversion of food to energy

animal protein, legumes, nuts, seeds, eggs, whole grains,
and dark leafy greens.

34
Q

magnesium

A

-essential mineral, must be obtained from the diet
-cofactor in more than 300 enzymatic reactions
-promotes calmness and relaxation
-inhibits glutamate
-promotes GABA
-aids in cortisol regulation

pumpkin seeds, chia seeds, almonds, spinach, beans, and oatmeal are several common foods that contain magnesium.

It’s also important to note that ingesting certain foods
will deplete magnesium in the body, including refined sugars and alcohol, as well as a variety of other foods that can disrupt our immune systems and blood sugar regulation.

35
Q

electrolytes and hydration

A

magnesium calcium, sodium, potassiu, chloride, phosphate, bicarbonate

important for:
-nerve conduction
-hydration
-blood pressure

36
Q

omega 3 fatty acids

A

-anti inflammatory
-aids in reducing symptoms of anxiety
-supports reduction in cortisol levels
-balance of omega 3 and 6 fatty acid is key

wild caught Alaskan salmon, hemp seeds, ground
flaxseed, chia seeds, walnuts, pasture-raised eggs, and avocados

37
Q

probiotics and prebiotics

A

-restore gut imbalances
-aids in reducing symptoms of anxiety
-decrease levels of inflammation
-probiotics support a reduced HPA response to stress
-fermented foods are excellent sources

38
Q

adaptogens

A

-increase resilience to stress
-anti fatigue properties
-support the regulation of cortisol and neurotransmitter levels
-act as antioxidants

39
Q

adaptogenic herbs

A

ashwagandha:
-anti inflammatory and antioxidative effects
-improves perceived stress and cortisol levels
-supports a decrease in anxiety

rhodiola:
-activates ATP synthesis
-boosts energy and reduces fatigue
-regulates neurotransmitters

schisandra:
-antioxidant properties
-supports regulation of HPA response
-improves fatigue

40
Q

Nervine herbs

A

nervines support nervous system, can calm or stimulate
-support the regulation of neurotransmitters
-helps the body transition from sympathetic to parasympathetic nervous system

lavender:
-relaxing and calming effects
-antioxidant properties
-anti inflammatory
-regulation of dopamine and GABA

chamomile:
-calming
-sleep aid
-supportive for anxiety and depression

passionflower:
-improves sleep quality
-supportive in times of stress, anxiety, and depression
-supports GABA system

valerian:
-promotes restful sleep
-eases tension
-increases GABA

41
Q

mushrooms

A

wide variety of mushrooms with adaptogenic effects

lions mane:
-relief of anxiety and depression symptoms
-improves blood sugar regulation
-reduces inflammation
-powerful antioxidant

cordyceps:
-endurance and performance
-balances blood sugar
-improves immune function
-decreases inflammation
-antioxidant effects

Reishi:
-supports immune system
-promotes better sleep, gut health, skin health
-CNS calming

42
Q

stress management

A

-mindfulness: awareness of thoughts and emotions, present and in the moment.

-meditation: involves set amount of time, cultivates mindfulness, calms the body, present and in the moment

-deep breathing: may include mental activity such as counting, promotes relaxation, reduces anxiety, stress, blood pressure, heart rate, cortisol levels

-body scan: assessing how each part of the body feels, progressive muscle relaxation

-guided imagery: imagining a positive place or experience

-journaling: brings forth a sense of gratefulness, increases happiness and life satisfaction

-yoga and tai chi: reduces stress, improves well being

-digital fasting: turn off all devices, pick a set time each day, can reduce stress and blue light exposure

-decluttering and organizing:
clutter restricts ability to focus and causes distraction. impacts mood and stress levels. high number of household objects was associated with high cortisol levels.
an organized environment can positively influence our choices

-spending time in nature:
supports circadian rhythms. reduction in perceived stress. decrease in cortisol levels. types of outdoor settings may provide different levels of benefits.

-acupuncture
-massage

43
Q
A

NTA Flashcards (16 decks)

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