Stress (weeks 1 & 2) Flashcards
(43 cards)
What is stress?
-response to a threat
-leads to disruption in homeostasis
Types of stress
-physical
-psychological
-environment/cellular
Allostasis
-the body’s adaptive response to stress
-the body is rarely in a state of homeostasis
Examples of Allostasis
-exposure to cold temperature causing shivering
-the body releasing insulin after a rise in blood glucose levels
Stressors
-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
Classifications of Stress
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
Allostatic load
-the overall burden of stress and life events
includes the following:
-daily challenges
-major life events
-poor diet
-lack of sleep
-physical activity levels
Controllable Stressors
-attitude
-outlook on life
-staying organized
-relaxation time
-avoiding food intolerances
Social Determinants of Health
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
Response to a Stressor
-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
Activation of the HPA axis
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
Parasympathetic nervous system
-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
Acute stress
-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
Chronic stress
-prolonged activation of SNS and HPA axis
-reduced immune function
-contributes to health conditions
Suppression of bodily functions:
-digestion
-reproduction
-growth
-bone formation
Effects of chronic stress
- 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
Chronic stress, blood glucose levels, and insulin signaling
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
Chronic stress and weight gain
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
chronic stress and cardiovascular health
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
Chronic stress and immune function
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
Oxidative stress
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
Chronic stress and bone health
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
Chronic stress and gut health
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
Chronic stress and reproduction
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
Chronic stress and mental health
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
