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Preventive Nutrition > The Cortisol Connection- Part Three > Flashcards

The Cortisol Connection- Part Three Flashcards

1
Q

what will help with overall cortisol control?

A

incorporating stress management techniques into daily life

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2
Q

what are ways to test cortisol?

A

-at home testing kits: saliva or urine
-doctor ordered
type C self test

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3
Q

what does the SENSE lifestyle program stand for?

A 
S- stress management
E- exercise
N- nutrition
S- supplementation
E- evaluation
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4
Q

what are some of the most effective anti-stress activities?

easy to accomplish and cheap

A
  • eating a balanced diet
  • getting adequate rest
  • performing some regular exercise
  • relaxation techniques to control stress response (modulates cortisol secretion, normalizes metabolism)
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5
Q

what are some health benefits of controlling stress?

A

-return caloric expenditure back to normal
-reduce body fat
-preserve muscle mass
-decrease appetite
increase energy levels
-reducing cholesterol and blood sugar
-maintain brain power
-reduce bone loss
-strengthen immune function

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6
Q

what are some behavioral interventions to help with stress?

A
  • quit smoking
  • lose weight
  • reduce cholesterol levels
  • eat well
  • exercise
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7
Q

what are 2 options to reduce stress?

A
  • deal with the stress as effectively as possible

- find ways to reduce the effects of stress

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8
Q

what has science proven about always being “on” or being too busy?

A

has a detrimental effect on our long term physical and mental health

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9
Q

what are the 3 factors of how the body responds to stress?

A
  • outlet
  • predictability
  • control
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10
Q

explain outlet

A

hobbies, laughing, screaming, listening to music, etc

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11
Q

explain predictability

A

will respond better to stress if you know it is coming/are prepared for it

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12
Q

explain control

A

stress response will not be as severe

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13
Q

long term chronic exposure to stress may lead to what?

A

inability to mount a normal stress response

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14
Q

what are some mindful based stress reduction activities?

A
  • yoga
  • meditation
  • relaxation
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15
Q

what do these mindful based stress reduction activities result in?

A
  • rapid and dramatic improvement in overall quality of life
  • decreased symptoms of stress
  • improved sleep quality
  • improvements in cortisol levels
  • psychological measures of stress
  • well-being
  • vigor
  • fatigue
  • depression
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16
Q

what are the initial 3 steps of stress management?

A
  • acknowledge/ understand you have stress in your life
  • accept that it is there and will have a negative effect on your body and health
  • do something about it
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17
Q

what are some things you can do to decrease the stress in your life?

A
  • check mail less often
  • leave phone behind
  • read trash
  • take mini vacations
  • take a full day off each week
  • get a massage
  • take a bath
  • imagine creative solutions
  • take a long weekend
  • yoga class
  • pray
  • get a pet
  • crank up the tunes
  • get sleep
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18
Q

what is the most effective stress management technique we have available to us?

A

sleep

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19
Q

what is the recommended hours of sleep per night we should get?

A

8-9

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20
Q

how many hours of sleep does the average person get and what can this lead to?

A
  • 6 hours, 54 minutes
  • leads to progressive changes in your body;s internal clock
  • alterations in your patterns of hormonal secretion
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21
Q

quality of sleep is closer related to cortisol exposure than what?

A

quantity

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22
Q

what are some tips to ensure quality sleep?

A
  • avoid caffeine after noon
  • leave work at work
  • skip late night TV
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23
Q

what does exercise lead to the production of?

A

dopamine and serotonin- body’s natural anti-stress and antidepressant chemicals produced in the brain

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24
Q

exercise is just as effective as drugs in doing what?

A

in relieving symptoms of depression/anxiety

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25
Q

what can exercise reduce the detrimental effects of?

A

chronic stress

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26
Q

what are some things moderate exercise do?

A
  • Reduce body fat
  • Build muscle mass
  • Builds bone mass
  • Improves mental function
  • Improves emotional function
  • Stimulates immune response
  • Reduces appetite
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27
Q

what are some things extreme exercise can do?

A
  • Elevate cortisol
  • Increase body fat
  • Interfere with metal function
  • Interfere with emotional function
  • Suppress immune function
  • Increase risk of injury
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28
Q

what can extreme exercise lead to?

A

cushing’s disease (very high cortisol evels

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29
Q

what is SENSE exercise focused on?

A

less about calorie burning and more focused on reversing the impact of metabolism by cortisol

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30
Q

when does metabolism naturally start slowing down?

A

after age of 20

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31
Q

what % slower is metabolism by the age of 40?

A

10%

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32
Q

what are 3 things to incorporate to prevent metabolism drop?

A
  • eat breakfast
  • lift weights 1-2 times per week
  • drink more water
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33
Q

how much is the metabolism slowed down if breakfast is skipped

A

by 5%

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34
Q

why is lifting weights and gaining muscle beneficial?

A

more muscle is more metabolically active

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35
Q

how much does your metabolism boost by drinking 2 extra glasses of water per day?

A

by 30%

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36
Q

what can proper diet modulate?

A

inflammatory responses in the body while also promoting tissue repair

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37
Q

what does cognitive dietary restraint increase?

A

increases cortisol and reduces bone mass

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38
Q

what is the most important consideration in nutrition?

A

to maintain a balanced intake of macronutrients and micronutrients

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39
Q

blending the right kinds of macronutrients will ensure what?

A

will ensure the right requirements of micronutrients

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40
Q

what are foods to avoid?

A
  • caffeine
  • alcohol
  • dietary supplements
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41
Q

how many cups of fruit and vegetables should be eaten per day?

A

4.5

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42
Q

what are the benefits of fruit and vegetables

A
  • can prevent weight gain even when diet is high in fat intake
  • darker the colour, the better the source of vitamins, minerals and phytonutrients
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43
Q

how much protein should be consumed per day?

A

1.2-1.8 grams per kg body weight per day

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44
Q

how many carbohydrates should be consumed per day?

A
  • generally 100g per day

- with exercise, an additional 200-250 grams per day

45
Q

how much fiber should be consumed each day?

A

3-5 grams per day

46
Q

how much fat should be consumed each day?

A

3-5 grams per day

47
Q

what can supplements assist the body in doing?

A

mounting an adaptive response to stress and help minimize or control some of these systemic effects of stress

48
Q

what are supplements used to enhance?

A

is step 4 on SENSE meaning it is used to enhance the effects of stress management , exercise and nutrition

49
Q

when taking supplements, when do problems arise?

A

improper use of supplementation

50
Q

what are supplements less potent then?

A

multifunctional and less potent than other drugs and have fewer side effects

51
Q

what are supplements to avoid?

A
  • stress leads to weight struggles, appetite issues and issues with energy levels
  • to counter the effects of stress, stimulants are considered, however, these lead to increasing the effects of stress
52
Q

what are the 2 main supplements to consider?

A
  • general multivitamin/multimineral

- stress formula multi vitamin

53
Q

explain a general MV/MM

A

it is now very well accepted in the medical community that subclinical or marginal deficiencies in essential micronutrients including the B vitamins and magnesium can lead to psychological and physiological symptoms related to stress

54
Q

explain a stress formula multi vitamin

A

designed for optimal support of adrenal function and control of cortisol levels

55
Q

what are some supplements for stress control?

A
  • Vitamin C
  • Magnesium
  • Calcium
  • Zinc
  • Chromium
  • Amino acids
56
Q

what are some primary cortisol supplements?

A
  • Magnolia Bark
  • Theanine
  • Epidmedium
  • Phosphylsterols
57
Q

what are secondary cortisol control supplements?

A

• Phosphatldylserine
• Tyrosine
• BCAA’s
•

58
Q

what are some supplements for testosterone control?

A
  • Zinc
  • Cordyceps
  • Eurycoma
  • DHEA
  • CLA
  • HMB
59
Q

what are some general anti-stress adaptogens?

A
  • Ginseng
  • Ashwagandha
  • Suma
  • Schisandra
  • Rhodiola
  • Astragalus
  • Several Asian mushrooms
60
Q

what are some relaxation supplements?

A
  • Kava Kava
  • Melatonin
  • Valerian
  • Gotu Kola
  • St. John’s Wort
  • 5-HTP
  • SAM-e
61
Q

what are the 5 most important steps for controlling stress and modulating cortisol levels?

A

1) Avoid excessive doses of supplements that can increase cortisol levels
2) Take a MV/MM supplement as a cortisol control foundation
3) Focus on targeted modulation or cortisol, testosterone and HSD, especially during periods of high stress
4) Consider adding “reinforcement” supplements against stress in the form of adaptogens
5) Use calming supplements to fight depression, insomnia, and frazzled nerves

62
Q

what are some relaxing herbs?

A
  • Chamomile
  • Melissa
  • Lemon Balm
  • Hops
  • Skull Cap
  • Passion Flower
63
Q

putting it all together

what are the 3 stress management technique?

A
  • avoid stress
  • manage stress
  • get enough sleep
64
Q

explain avoiding stress

A

• Avoid stress- plan around what causes stress and have a back-up plan when you are exposed to that stress (ex. Traffic)

65
Q

explain managing stress

A

• Manage stress- outlet, predictability, control

66
Q

explain getting enough sleep

A

• Get enough sleep- help maintain regular stress response

67
Q

explain sleep in the SENSE program

A
  • Establish a bedtime routine
  • Wake up at the same time every day (even weekends)
  • Do something calming one hour before bed
  • Avoid exercise 3 hours before bed
68
Q

explain exercise in the SENSE program

A
  • Small does throughout the day
  • Anything from walking to playing a game
  • Don’t overdo it
69
Q

what does regular exercise “teach” our muscles to do?

A

teaches our muscles to transport glucose more efficiently and to respond to cortisol more effectively

70
Q

what does exercise improve our sensitivity to?

A

improves our sensitivity to insulin and cortisol

71
Q

explain the SENSE protocol for exercise

A
  • Interval training
  • 3-5 times per week
  • 5-10 minutes warmup
  • 1:1, High:low for 1 minute each, then 2 minutes, then 3 minutes, then 2 minutes, then 1 minute
  • 5-10 minute cool down
  • Intensity determined by personal fitness levels
72
Q

what does calorie restriction lead to?

A

reduction in overall metabolic rate

73
Q

what does dehydration reduce?

A

the thermogenic potential

74
Q

what kind of portion control does SENSE promote?

A

promotes the ‘fist’ portion control and increases consumption of fruits and vegetables

75
Q

what is the SENSE protocol for nutrition?

A

• Each meal is made up of:
o 1 fist carbohydrates (bread, pasta, cereal)
o 1 fist protein (eggs, fish, meat, chicken)
o 1-2 fists fruits or vegetables
• Snacks are combined as above but total portion combined is one fist

76
Q

what is the general rule for carbohydrates?

A

• General rule: whenever possible, select “whole” and “least processed” carbohydrate sources- but only eat a certain quantity of them

77
Q

what is the the quantity for fruits and vegetables and starches?

A
  • Fruits and vegetables (except potatoes)- choose a quantity that roughly matches the size of your open hand
  • Starches- choose a quantity that is no larger than your tightly closed fist
78
Q

what is the general rule for proteins?

A
  • Any form of lean protein can be used to “complete” a refined carbohydrate
  • Leaner cuts are healthier
79
Q

what is the general rule for fat?

A
  • A small amount of added fat at each meal is a ‘metabolic regulator’
  • Helps to slow the post meal rise in cortisol and blood sugar
80
Q

what is the final factor - WHEN to eat?

A
  • SENSE recommends 3 meals and 3 snacks per day
  • 7am- snack
  • 9am- breakfast
  • 12pm- snack (plus exercise)
  • 2pm- lunch (post exercise)
  • 5pm- snack
  • 7pm- dinner (with optional cocktail or dessert as 4th snack of the day)
81
Q

the last step in SENSE is evaluate, explain

A

o Do type C self-test and re-evaluate every 3 months following the SENSE plan
o Make changes and modifications as required

82
Q

what are some HSD balancing supplements?

A
  • PMFs
  • Magnolia Bark
  • Scurellaria Baicalensis
  • Quercetin
  • Daidzein (genistein)
83
Q

how does vitamin C affect cortisol?

A
  • deficiencies result in elevated cortisol levels within plasma
  • improves capacity of adrenals to handle cortisol
84
Q

how does calcium affect cortisol?

A

low levels are associated with elevated cortisol production within fat cells

85
Q

how does magnesium affect cortsiol?

A
  • help lessen feelings of anxiety and overall stress
  • nerve and muscle function
  • energy production
86
Q

how does B5 affect cortisol/stress?

A

central role in adrenal cortex function and cellular metabolsim

87
Q

how does B1 affect stress?

A
  • energy levels

- maintaining memory

88
Q

how does b2 affect stress?

A

energy generating processed

89
Q

how does B6 affect stress?

A

amino acid and protein metabolism

90
Q

explain Magnolia Bark in primary cortisol controlling

A

anti anxiety and anti stress agent

91
Q

explain Theanine in primary cortisol controlling

A

modulates brain waves for optimal physical and mental performance during stressful events

92
Q

explain epidmedium in primary cortisol controlling

A

direct cortisol control especially following stress of dieting

93
Q

explain phosphylsterols in primary cortisol controlling

A

balances cortisol to DHEA ratio, especially following exercise stress

94
Q

explain phosphatldylserine in secondary cortisol control

A

direct cortisol lowering effect especially after intense exercise

95
Q

explain tyrosine in secondary cortisol control

A

maintaining mental performance and concentration during stressful events

96
Q

explain BCAAs in secondary cortisol control

A

reduce muscle breakdown and immune suppression during exercise stress

97
Q

explan PMFs in HSD balancing

A

antioxidant and anti-inflammatory effect

98
Q

explan Magnolia Bark in HSD balancing

A

anti-anxiety effects- can induce drowsiness at high doses

99
Q

explan scurellaria Baicalensis in HSD balancing

A

anti-inflammatory effects

100
Q

explan Quercetin in HSD balancing

A

antioxidant effects

101
Q

explan Daidzein (genistein) in HSD balancing

A

post menopausal benefits

102
Q

explain zinc in testosterone control

A

needed for testosterone sysnthesis

103
Q

explain Cordyceps in testosterone control

A

maintains testosterone levels; improves stamina and endurance

104
Q

explain Eurycoma in testosterone control

A

maintains testosterone levels; boosts energy levels

105
Q

explain DHEA in testosterone control

A

maintains testosterone levels; at high does can increase estrogen levels

106
Q

explain CLA in testosterone control

A

maintains growth-hormone levels

107
Q

explain HMB in testosterone control

A

reduces muscle breakdown

108
Q

explain amino acids in cortisol/stress control

A

beneficial effects on counteracting the rise in cortisol and and the drop in testosterone that is often seen in endurance athletes undergoing stressful training

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