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Preventive Nutrition > The Cortisol Connection- Part One > Flashcards

The Cortisol Connection- Part One Flashcards

1
Q

what are type C characteristics?

A
  • always in perpetual state of hurry
  • -25 hours of stuff to do in a 24 hour day
  • low grade cortisol exposure
  • depression
  • fatigue
  • low sex drive
  • trouble concentrating
  • abdominal weight gain
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2
Q

what is western medicine slow to admit?

A

that mental conditions can have physical effects

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3
Q

what does psychoneuroendochrinology mean?

A

linking the mind (psycho), nervous system (neuro) and hormonal system (endocrine)

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4
Q

what diseases all from “no known cause” may be linked to stress?

A
  • chronic fatigue syndrome
  • fibromyalgia
  • irritable bowel syndrome
  • recurrent yeast infections
  • autoimmune disease
  • chronic back pain
  • other “non specific” conditions
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5
Q

what are some stressed related diseases that the top 10 drugs are prescribed for?

A
  • depression
  • anxiety
  • insomnia
  • diabetes
  • heartburn
  • high blood pressure
  • immune suppression
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6
Q

people today rate themselves as more stressed and less happy than ______?

A

than people 50 years ago

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7
Q

what has been coined the term to describe today’s reason for stress?

A

“socio-economic” stress

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8
Q

what does socio-economic stress refer to?

A
  • worrying about finances
  • working longer hours
  • having less down time
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9
Q

what does socio-economic stress lead to?

A
  • elevated cortisol levels
  • increased risk of heart disease
  • weight gain
  • diabetes
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10
Q

what is the first step in the normal stress response?

A

-stress occurs

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11
Q

what is the second step in the normal stress response?

A

-stress response starts (begins in brain)

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12
Q

what is the third step in the normal stress response?

A

-fight or flight (neurological, biochemical, hormonal and physiological actions occur)

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13
Q

what is the fourth and final step in the normal stress response?

A

-stress response ends

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14
Q

what is the first step in the type C stress response?

A

-stress occurs

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15
Q

what is the second step in the type C stress response?

A

-stress response starts (begins in the brain)

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16
Q

what is the third step in the type C stress response?

A

-modern stressors shut off fight or flight

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17
Q

what is the fourth and final step in the type C stress response?

A

-stress response continues: stress hormones lead to tissue damage

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18
Q

what is stress?

A
  • what occurs when life’s demands exceed the ability to meet those demands
  • everyone has a different capacity to cope and perform under stress
  • everyone has a breaking point that eventually will affect performance and health
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19
Q

explain acute stress

A

respond to stress, then the stress hormones dissipate quickly

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20
Q

explain chronic stress

A

constant disturbances in our stress response

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21
Q

what were humans not designed to do?

A

not designed to harbour chronic stress- when this happens, eventually they get sick

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22
Q

with chronic stress, eventually everyday events are perceived as what?

A

are perceived in the body as stressful events

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23
Q

what will happen over time if the body perceives normal events as stressful events?

A

body will either have an over exaggerated response to stress, or will not respond at all and cortisol levels will remain high

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24
Q

since we don’t react to stress as we were designed to, what happens to our stress response?

A

our stress response is stored and the body continues to churn out high levels of stress hormones

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25
Q

we respond to psychological stress the same way as what?

A

the same way we respond to physical stress

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26
Q

what happens if we change our thoughts?

A

we can help decrease our stress response

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27
Q

what is the goal in the stress response?

A

have good cortisol fluctuations (at its peak between 6-8am)

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28
Q

explain what stressful thoughts do

A

stressful thoughts–> endocrine uproar–> stress response

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29
Q

explain stress

A

adaptive response; cortisol goes up, then comes back down

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30
Q

explain stressed out

A

inability to mount a normal stress response; chronic fatigue; fibromyalgia; PTSD; depression; burnout

31
Q

what are the 3 stages of stress?

A
  • alarm
  • resistance
  • overload
32
Q

explain the alarm stage of stress

A

-immediate activation of the nervous system and adrenal glands

33
Q

explain the resistance stage of stress

A
  • activation of the hypothalamus-pituitary-adrenal axis (HPA axis)
  • HPA axis is the machinery that coordinates the 3 primary endocrine tissues that mediates our stress response
34
Q

explain the overload stage of stress

A
  • occurs when the stress is constant or repeated- cortisol levels go up and stay up
  • body systems start to breakdown and risk for chronic disease increases
35
Q

what is going on in the body when we have a stress response?

A

-when stress hits, the body’s energy (carbs, fats and proteins) are rapidly mobilized through a catabolic breakdown of tissue to deal with stress

36
Q

which hormones increase and decrease with the stress response?

A
  • adrenaline and cortisol increase

- DHEA and testosterone decreases

37
Q

what happens to hormone levels in acute stress?

A

levels return to normal once the stress is removed

38
Q

what happens to hormone levels in chronic stress?

A

levels continue and eventually lead to fat gain and muscle loss as well as other reactions in the body

39
Q

what are symptoms from acute stress?

A
  • elevated heart rate
  • elevated blood pressure
  • increased breathing rate
  • increased body temp
  • sweating
  • feeling of anxiety and nervousness
  • headaches
  • heartburn
  • irritability
40
Q

how can we trick our stress response?

A

by thinking we are getting away from the stress by doing something active like exercise

41
Q

if we cant get away from stress, then what happens?

A

the stress becomes chronic

42
Q

what does chronic stress lead to?

A
  • leads to more cortisol being released, elevating the levels even further, and decreasing testosterone and DHEA
  • not only does this lead to muscle loss and fat gain, it also leads to bone and tissue problems
43
Q

what are symptoms of chronic stress?

A
  • weight gain
  • fatigue
  • fluctuations in blood sugar
  • increased appetite
  • carb cravings
  • muscle weakness
  • reduced immune system function
  • lower metabolism
  • accelerated tissue destruction
  • reduced sex drive
44
Q

what is the goal with stress?

A
  • eliminate the stress while it is in the acute state before it becomes chronic
  • recovery from chronic stress takes longer that it did for it to become chronic
  • this is shown in studies on marines, competitive athletes and other high stress lifestyles/careers
45
Q

which system plays an integral role in the response to stress?

A

endocrine system

46
Q

which parts of the endocrine system react to stress and start the release of cortisol, epinephrine, norepinephrine and other intermediary hormones

A
  • brain
  • hypothalamus
  • pituitary gland
  • adrenal glands
47
Q

what 2 parts are the adrenal gland made up of?

A
  • inner medulla

- outer cortex

48
Q

what does the inner medulla produce?

A

produces adrenaline

49
Q

what does the outer cortex produce?

A

produces cortisol and aldosterone

50
Q

what are the hormones produced in the adrenals released in response to?

A

released in response to the stimulation of adrenal glands by the adrenocorticotropic hormone from the pituitary gland

51
Q

what is ACTH released in response to?

A

in response to the corticotrophin-releasing hormone in the hypothalamus

52
Q

what does stress cause the hypothalamus to secrete?

A

CRH

53
Q

CRH then travels to the pituitary gland causing what?

A

causes secretion of ACTH into the blood

54
Q

ACTH reaches the adrenal glands (above the kidneys) and causes what?

A

secretion of cortisol

55
Q

what do chronically elevated cortisol levels lead to?

A

lead to adverse effects on diverse body systems including muscle and bone loss, fat gain, elevated blood sugar, high blood pressure, suppressed immune system function, and change in memory and mood

56
Q

when is cortisol released and what is it needed for?

A
  • released in body during stressful events

- needed to restore energy stores following stress

57
Q

when stress goes up, ______ goes up?

A

cortisol

58
Q

cortisol can be good or bad depending on what?

A

depending on how much is present in the body and how long it sticks around for

59
Q

when does cortisol turn bad?

A

when you have too much of it or exposed to it too often

60
Q

cortisol has a normal rhythm that follows the _____ rhythm?

A

circadian

61
Q

when are cortisol levels highest? and when do they start to decline?

A

highest usually in the morning between 6-8am and slowly declines throughout the day until 2am when it then starts rising again
-there is usually a rapid drop off between 8 and 11am and then a steady decline until the loes at 2am

62
Q

can night shift workers and shift workers be able to alter their cortisol response?

A

yes

63
Q

what can cortisol be elevated by?

A
  • estrogen hormone therapy
  • exercise
  • pregnancy
  • depression
  • anxiety
  • intake of stimulants such as ephedra (an upper) or caffeine
64
Q

what is the function of cortisol

A

-stimulates the release of glucose, fats, amino acids for energy production

65
Q

what does cortisol stimulate in the liver?

A

the breakdown of glycogen into glucose

66
Q

what does cortisol stimulate in the adipose tissue?

A
  • fatty acids are released in response to cortisol stimulation
  • but there will be in increase in fat gain
67
Q

what does cortisol stimulate in skeletal muscle?

A

cortisol promotes the release of amino acids-is either used by muscles for energy or sent to the liver to convert glucose (muscle mass is decreased

68
Q

what is short term exposure to cortisol good for?

A
  • immune function
  • memory
  • mood
  • appetite control
  • weight loss
  • sexual health
  • energy levels
  • inflammation levels
  • blood pressure
69
Q

what is the synthetic form for cortisol?

A

cortisone

70
Q

what is cortisone used for?

A

used to reduce swelling, inflammation and joint pain in Rheumatoid Arthritis

71
Q

cortisone is good for short term use but long term use can lead to what?

A
  • memory problems
  • weight gain
  • depression
  • increased risk of infections
72
Q

overexposure to cortisol becomes toxic and destroys what?

A
  • destroys crucial brain cells responsible for good mood
  • the brain becomes resistant to the effects of cortisol as a way to protect itself therefore brain cells become underexposed to cortisol leading to memory and psychological problems
  • this leads to deepening of depression, and symptoms of fatigue, confusion and PTSD
73
Q

what are chronic elevated cortisol levels associated with?

A
  • obesity
  • hypertension
  • diabetes
  • fatigue
  • moodiness
  • irregular menstrual periods
  • decreased sex drive
  • alzheimers disease
  • anxiety
  • insomnia
  • memory problems
  • muscle loss
  • osteoporosis
  • cancer
  • immune suppression
  • weight gain

Preventive Nutrition (6 decks)

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