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Nutrition 2 (Semester I) > 9a. Stress > Flashcards

9a. Stress Flashcards

(53 cards)

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1
Q

What is stress?

A

Non-specific response of the body to any disturbance or demand

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2
Q

When can stress become harmful to the body?

A

Extreme
Chronic

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3
Q

Causes of stress

A

Poor nutrition - processed diets, high alcohol intake
Personal - financial, family, work
Poor body functions - injury, illness
Environmental - radiation, pesticides, industrial/household chemicals

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4
Q

What are the three stages of stress (Hans Selye)?

A

Alarm phase
Resistance phase
Exhaustion phase

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5
Q

What happens during the alarm phase of stress?

A

Fight or flight
Hypothalamus triggers SNS
SNS triggers adrenals to release adrenaline and noradrenaline
Anterior pituitary releases ACTH which triggers adrenals to release cortisol

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6
Q

What is the role of cortisol in the alarm phase?

A

Provides additional glucose
Increases pain threshold
Inhibits immune responses

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7
Q

What happens during the resistance phase of stress?

A

Alarm phase abates
Individual returns to a state of equilibrium

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8
Q

What is the exhaustion phase of stress?

A

Happens when stress is prolonged and individual doesn’t return to resistance phase

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9
Q

What happens to cortisol levels during the exhaustion phase?

A

Decrease

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10
Q

What does repeated surges of cortisol lead to?

A

Cortisol dysfunction

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11
Q

What can cortisol dysfunction lead to?

A

Inflammation
Pain
Depression
GI issues
Increased risk of CV disease/cancer

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12
Q

What happens during cortisol dysfunction?

A

Prolonged/excessive cortisol secretion leads to desensitisation of glucocorticoid receptors to cortisol
This leads to cortisol resistance

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13
Q

How does cortisol resistance affect corticotrophin releasing hormone (CRH)?

A

Negative feedback
Because of CR, cortisol isn’t working so CRH keeps pumping out messages to release more cortisol

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14
Q

How does the continued release of CRH affect other hormones?

A

Increases mast cell activation
Release of noradrenaline (pro-inflammatory)
Upregulates glutamate in amygdala to promote a fear-based response to stress

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15
Q

How does cortisol go from being anti-inflammatory to pro-inflammatory?

A

High surges of cortisol increase its affinity to bind to mineralocorticoid receptors
Makes cortisol pro-inflammatory

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16
Q

Examples of conditions where stress-induced inflammation is implicated

A

CVD
Fibromyalgia
CFS
RA
IBD

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17
Q

What are the negative physiological effects of inflammation?

A

Causes oxidative stress
Free radical damage
Cellular death
Ageing
Systemic tissue damage

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18
Q

What are the physiological effects of prolonged cortisol secretion?

A

Increased risk of T2D and IR
Weight gain with central adiposity
Suppresses reproductive function
Impaired immune function
Suppressed thyroid function
Suppressed GI function
Downregulates the endocannabinoid (eCB) system

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19
Q

How does prolonged cortisol secretion increase the risk or IR and T2D?

A

Increases gluconeogenesis
Decreases glycogen synthesis
Leads to hyperglycaemia
Inhibits beta cell insulin secretion
Impairs insulin-mediated glucose uptake

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20
Q

How does prolonged cortisol secretion lead to weight gain with central adiposity?

A

Stimulates appetite and intake of highly palatable foods
Causes accumulation of fat in visceral fat cells
IR and hyperglycaemia sends hunger signals to brain leading to overeating

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21
Q

How does prolonged cortisol secretion suppress reproductive function?

A

CRH suppresses secretion of GnRH
This disrupts release of FSH and LH, oestrogen, progesterone, testosterone

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22
Q

How does prolonged cortisol secretion impair immune function?

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A

Increases infection susceptibility
Decreases T-cell proliferation
Downregulates T-helper cell receptors
Inhibits neutrophil, macrophage and NK cell activity

23
Q

How does prolonged cortisol secretion suppress thyroid function?

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A

Inhibits enzyme that converts T4 to T3
Shunts T4 to inactive rT3

24
Q

How does prolonged cortisol secretion suppress GI function?

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A

Alters gut motility (impairing digestion and elimination)
Increased visceral perception (perception of pain/discomfort)
Downregulates HCl
Increased intestinal permeability
Dysbiosis
GORD, IBD, IBS, SIBO

25
What is the endocannabinoid system?
Helps us to manage pain, inflammation, hunger, metabolism
26
Which conditions is the downregulation of the eCB system linked to?
Depression Fibromyalgia Migraine IBS
27
Examples of conditions linked to chronic stress
Anorexia nervosa Asthma Cancer CVD CFS Recurrent infections T2D IBS Ulcers Headaches Hypertension PMS Thyroid disorders
28
How does persistent stress initially affect the HPA axis?
Hyperactivation of the HPAA
29
Examples of conditions associated with hyperactivation of the HPAA?
Depression Anxiety Metabolic syndrome
30
How does ongoing persistent stress affect the HPAA?
Hypoactivation of the HPAA
31
Examples of conditions associated with hypoactivation of the HPAA
Fatigue Pain CFS Fibromyalgia Arthritis
32
Along with cortisol, adrenaline and noradrenaline, which other hormone is secreted by the adrenal glands in response to stress?
DHEA
33
What is the role of DHEA in stress?
Protects against negative consequences of stress Protects against effect of high cortisol in brain Reduces anxiety/depression
34
What does ongoing stress with prolonged DHEA and cortisol release lead to?
Adrenal exhaustion
35
Signs/symptoms of adrenal exhaustion
Fatigue Continued need for sleep Inability to cope with stress Recurrent infections Low libido Sweet cravings Sensitivity to cold/heat Poor digestion
36
What does raised cortisol and normal DHEA mean on a test?
Normal, short-term stress
37
What does raised cortisol and raised DHEA mean on a test?
Chronic stress
38
What does raised cortisol and low DHEA mean on a test?
First sign of adrenal fatigue
39
What does low cortisol and low DHEA mean on a test?
Adrenal exhaustion
40
Natural approach to stress
Anti-inflammatory diet - fresh fruit/veg Stabilise blood glucose - whole grains, legumes, nuts, seeds, fish, eggs, brown rice, quinoa, oats Tryptophan rich foods (brown rice, quinoa, oats, eggs, bananas) for serotonin/melatonin production Glutamine rich foods (cabbage juice, bone broth, turkey, asparagus) for intestinal permeability Increase potassium rich foods (depleted in stress) Microbiome support - pre/probiotics Avoid refined carbs, alcohol, caffeine Abdominal breathing prior to meals Bitter foods 15 mins before meals Mindful eating O3 - to support eCB system Cold water exposure - hot/cold therapy
41
Why is vit C important in supporting stress?
Antioxidants to mop up stress-created free radicals Adrenal support Reduce stress-induced cortisol release Enhance immune function
42
Why is B5 important in supporting stress?
Precursor to acetyl-CoA (steroid hormone synthesis) Increases production of glucocorticoids Reduces secretion of cortisol in times of stress
43
Dosage for B5 in times of stress
100-300mg/day
44
Why is B6 important in supporting stress?
Modulates GABA and serotonin (neurotransmitters that regulate pain perception, anxiety, depression) Downregulates activity of glucocorticoid receptors, reducing the physical impact of corticosteroid release
45
Dosage for B6 in times of stress
50-100mg/day
46
Why is a high dose B complex important in supporting stress
Formation of Acetyl-CoA (key for ATP production) Maintain nervous system health Neurotransmitter synthesis Improve mood
47
Why is vit E important in times of stress?
AO Protects adrenal cortex from free radicals Supports immunity
48
Dosage for vit E in times of stress
400-800iu/day
49
Why is Mg important in times of stress?
Downregulates HPA activity by reducing cortisol and ACTH Co-factor for GABA synthesis Co-factor in serotonin-melatonin pathway
50
Why is L-theanine important in times of stress?
Increases serotonin, dopamine, GABA levels Aids relaxation
51
Why can reishi mushrooms support stress?
Adaptogen Sedative action Assists immune system in times of stress (increases NK cells, lymphocytes, macrophages)
52
Examples of herbs for stress
Chamomile Passionflower Lavender Lemon balm Ashwagandha Siberian ginseng
53
Examples of lifestyle strategies for stress
Exercise Acupuncture Massage Reflexology Optimise sleep hygiene Go for walk in daylight

Nutrition 2 (Semester I) (15 decks)

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