stressors and impact on health Flashcards
what is stress
constellation of events, consisting of stimulus, precipitates a reaction in brain (stress perception), activate physiological fight or flight response
acute stress
stress lasts for period of minutes to hours
chronic stress
stress that persists for several hours per day, weeks or months
stressors that lead to immunodepression in team sport athletes
training load/intensity, competition
international travel
sleep
life stress
adverse environmental conditions
factors contributing to URTI
increased exposure to pathogens - lung ventilation, skin abrasions, foreign travel, household illness, crowds more susceptibility to illness
physiological and psychological stress
environmental stress
inadequate sleep/diet
all lead to immunosuppression
what does intensified training lead to
state of overreaching, performance is temporarily reduced, following a period of tapering and recovery, super compensation occurs
inadequate recovery, continual decline in immune function, state of immunosuppression, increase period of open window, increasing athletes illness risk
recommendations for intensified training
manipulate training volume to manage load
keep size increments and volume to 5-10% per week, especially in winter
implement recovery activities
permit athletes at heightened risk of illness several weeks of active recovery after end of season/major competitions
travel and risk of illness
ventilated enclosed environment, hyperbaric hypoxia (1800-2400m), dry humidity and close proximity to others, increasing risk for infection transmission
long haul - disrupt body temp, hormonal circadian rhythms and sleep wake cycles, cause jet lag
desynchronisation of rhythmic immune parameters with travel
mucosal linings dry out, more susceptible to pathogens, keep them moist
travel recommendations
seat at front or back of the plane
face mask
probiotics 2 weeks before
hydrated by drinking bottled water
clean your hands, touch points with antimicrobial wipes
sufficient recovery before commencing training/competing
consider circadian variation, strategies to shift circadian phase to new time zone
updated on vaccines
sleep recommendations
7 hours or more sleep
regular bed and wake times
avoid restricting sleep over many days or catching up
daytime naps may be beneficial
optimise sleep hygiene - create calm environment 1 hour pres sleep, reduce psychological strain, no devices or screens (blue light)
darkness (melatonin increases in dark)
effect of exercising in hot or cold
imposes significant physiological strain
elicits substantial increases in circulating stress hormones
elevations in cortisol and catecholamiens
main mediators related to a reduction in number of immune functions
therefore hot or cold conditions invoke greater immune perturbation, higher incidence of URI
cold environments leads to
peripheral cooling of nose and upper airways, increase URI symptoms
cooling may inhibit cell trafficking and create suitable environment for viral replication
adverse environments recommendations
carefully manage training and recovery with additional heat
acclimatisation to adverse conditions may limit influence of environmental extremes on immune health
extra precautions to avoid long periods of breathing large volumes of cold air, think in winter west face covering to protect airway linings
well hydrated
increase carb intake
psychological stress on infection risk
well known and marked influence
same pathways of action as other stressors, reasonable to assume similar result
