The Cortisol Connection- Part Three Flashcards
(108 cards)
1
Q
what will help with overall cortisol control?
A
incorporating stress management techniques into daily life
2
Q
what are ways to test cortisol?
A
-at home testing kits: saliva or urine
-doctor ordered
type C self test
3
Q
what does the SENSE lifestyle program stand for?
A
S- stress management E- exercise N- nutrition S- supplementation E- evaluation
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)
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
6
Q
what are some behavioral interventions to help with stress?
A
- quit smoking
- lose weight
- reduce cholesterol levels
- eat well
- exercise
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
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
9
Q
what are the 3 factors of how the body responds to stress?
A
- outlet
- predictability
- control
10
Q
explain outlet
A
hobbies, laughing, screaming, listening to music, etc
11
Q
explain predictability
A
will respond better to stress if you know it is coming/are prepared for it
12
Q
explain control
A
stress response will not be as severe
13
Q
long term chronic exposure to stress may lead to what?
A
inability to mount a normal stress response
14
Q
what are some mindful based stress reduction activities?
A
- yoga
- meditation
- relaxation
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
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
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
18
Q
what is the most effective stress management technique we have available to us?
A
sleep
19
Q
what is the recommended hours of sleep per night we should get?
A
8-9
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
21
Q
quality of sleep is closer related to cortisol exposure than what?
A
quantity
22
Q
what are some tips to ensure quality sleep?
A
- avoid caffeine after noon
- leave work at work
- skip late night TV
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
24
Q
exercise is just as effective as drugs in doing what?
A
in relieving symptoms of depression/anxiety
25
what can exercise reduce the detrimental effects of?
chronic stress
26
what are some things moderate exercise do?
* Reduce body fat
* Build muscle mass
* Builds bone mass
* Improves mental function
* Improves emotional function
* Stimulates immune response
* Reduces appetite
27
what are some things extreme exercise can do?
* Elevate cortisol
* Increase body fat
* Interfere with metal function
* Interfere with emotional function
* Suppress immune function
* Increase risk of injury
28
what can extreme exercise lead to?
cushing's disease (very high cortisol evels
29
what is SENSE exercise focused on?
less about calorie burning and more focused on reversing the impact of metabolism by cortisol
30
when does metabolism naturally start slowing down?
after age of 20
31
what % slower is metabolism by the age of 40?
10%
32
what are 3 things to incorporate to prevent metabolism drop?
- eat breakfast
- lift weights 1-2 times per week
- drink more water
33
how much is the metabolism slowed down if breakfast is skipped
by 5%
34
why is lifting weights and gaining muscle beneficial?
more muscle is more metabolically active
35
how much does your metabolism boost by drinking 2 extra glasses of water per day?
by 30%
36
what can proper diet modulate?
inflammatory responses in the body while also promoting tissue repair
37
what does cognitive dietary restraint increase?
increases cortisol and reduces bone mass
38
what is the most important consideration in nutrition?
to maintain a balanced intake of macronutrients and micronutrients
39
blending the right kinds of macronutrients will ensure what?
will ensure the right requirements of micronutrients
40
what are foods to avoid?
- caffeine
- alcohol
- dietary supplements
41
how many cups of fruit and vegetables should be eaten per day?
4.5
42
what are the benefits of fruit and vegetables
- can prevent weight gain even when diet is high in fat intake
- darker the colour, the better the source of vitamins, minerals and phytonutrients
43
how much protein should be consumed per day?
1.2-1.8 grams per kg body weight per day
44
how many carbohydrates should be consumed per day?
- generally 100g per day
| - with exercise, an additional 200-250 grams per day
45
how much fiber should be consumed each day?
3-5 grams per day
46
how much fat should be consumed each day?
3-5 grams per day
47
what can supplements assist the body in doing?
mounting an adaptive response to stress and help minimize or control some of these systemic effects of stress
48
what are supplements used to enhance?
is step 4 on SENSE meaning it is used to enhance the effects of stress management , exercise and nutrition
49
when taking supplements, when do problems arise?
improper use of supplementation
50
what are supplements less potent then?
multifunctional and less potent than other drugs and have fewer side effects
51
what are supplements to avoid?
- 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
what are the 2 main supplements to consider?
- general multivitamin/multimineral
| - stress formula multi vitamin
53
explain a general MV/MM
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
explain a stress formula multi vitamin
designed for optimal support of adrenal function and control of cortisol levels
55
what are some supplements for stress control?
* Vitamin C
* Magnesium
* Calcium
* Zinc
* Chromium
* Amino acids
56
what are some primary cortisol supplements?
* Magnolia Bark
* Theanine
* Epidmedium
* Phosphylsterols
57
what are secondary cortisol control supplements?
• Phosphatldylserine
• Tyrosine
• BCAA’s
•
58
what are some supplements for testosterone control?
* Zinc
* Cordyceps
* Eurycoma
* DHEA
* CLA
* HMB
59
what are some general anti-stress adaptogens?
* Ginseng
* Ashwagandha
* Suma
* Schisandra
* Rhodiola
* Astragalus
* Several Asian mushrooms
60
what are some relaxation supplements?
* Kava Kava
* Melatonin
* Valerian
* Gotu Kola
* St. John’s Wort
* 5-HTP
* SAM-e
61
what are the 5 most important steps for controlling stress and modulating cortisol levels?
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
what are some relaxing herbs?
* Chamomile
* Melissa
* Lemon Balm
* Hops
* Skull Cap
* Passion Flower
63
putting it all together
| what are the 3 stress management technique?
- avoid stress
- manage stress
- get enough sleep
64
explain avoiding stress
• Avoid stress- plan around what causes stress and have a back-up plan when you are exposed to that stress (ex. Traffic)
65
explain managing stress
• Manage stress- outlet, predictability, control
66
explain getting enough sleep
• Get enough sleep- help maintain regular stress response
67
explain sleep in the SENSE program
* 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
explain exercise in the SENSE program
* Small does throughout the day
* Anything from walking to playing a game
* Don’t overdo it
69
what does regular exercise "teach" our muscles to do?
teaches our muscles to transport glucose more efficiently and to respond to cortisol more effectively
70
what does exercise improve our sensitivity to?
improves our sensitivity to insulin and cortisol
71
explain the SENSE protocol for exercise
* 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
what does calorie restriction lead to?
reduction in overall metabolic rate
73
what does dehydration reduce?
the thermogenic potential
74
what kind of portion control does SENSE promote?
promotes the 'fist' portion control and increases consumption of fruits and vegetables
75
what is the SENSE protocol for nutrition?
• 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
what is the general rule for carbohydrates?
• General rule: whenever possible, select “whole” and “least processed” carbohydrate sources- but only eat a certain quantity of them
77
what is the the quantity for fruits and vegetables and starches?
* 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
what is the general rule for proteins?
* Any form of lean protein can be used to “complete” a refined carbohydrate
* Leaner cuts are healthier
79
what is the general rule for fat?
* 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
what is the final factor - WHEN to eat?
* 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
the last step in SENSE is evaluate, explain
o Do type C self-test and re-evaluate every 3 months following the SENSE plan
o Make changes and modifications as required
82
what are some HSD balancing supplements?
* PMFs
* Magnolia Bark
* Scurellaria Baicalensis
* Quercetin
* Daidzein (genistein)
83
how does vitamin C affect cortisol?
- deficiencies result in elevated cortisol levels within plasma
- improves capacity of adrenals to handle cortisol
84
how does calcium affect cortisol?
low levels are associated with elevated cortisol production within fat cells
85
how does magnesium affect cortsiol?
- help lessen feelings of anxiety and overall stress
- nerve and muscle function
- energy production
86
how does B5 affect cortisol/stress?
central role in adrenal cortex function and cellular metabolsim
87
how does B1 affect stress?
- energy levels
| - maintaining memory
88
how does b2 affect stress?
energy generating processed
89
how does B6 affect stress?
amino acid and protein metabolism
90
explain Magnolia Bark in primary cortisol controlling
anti anxiety and anti stress agent
91
explain Theanine in primary cortisol controlling
modulates brain waves for optimal physical and mental performance during stressful events
92
explain epidmedium in primary cortisol controlling
direct cortisol control especially following stress of dieting
93
explain phosphylsterols in primary cortisol controlling
balances cortisol to DHEA ratio, especially following exercise stress
94
explain phosphatldylserine in secondary cortisol control
direct cortisol lowering effect especially after intense exercise
95
explain tyrosine in secondary cortisol control
maintaining mental performance and concentration during stressful events
96
explain BCAAs in secondary cortisol control
reduce muscle breakdown and immune suppression during exercise stress
97
explan PMFs in HSD balancing
antioxidant and anti-inflammatory effect
98
explan Magnolia Bark in HSD balancing
anti-anxiety effects- can induce drowsiness at high doses
99
explan scurellaria Baicalensis in HSD balancing
anti-inflammatory effects
100
explan Quercetin in HSD balancing
antioxidant effects
101
explan Daidzein (genistein) in HSD balancing
post menopausal benefits
102
explain zinc in testosterone control
needed for testosterone sysnthesis
103
explain Cordyceps in testosterone control
maintains testosterone levels; improves stamina and endurance
104
explain Eurycoma in testosterone control
maintains testosterone levels; boosts energy levels
105
explain DHEA in testosterone control
maintains testosterone levels; at high does can increase estrogen levels
106
explain CLA in testosterone control
maintains growth-hormone levels
107
explain HMB in testosterone control
reduces muscle breakdown
108
explain amino acids in cortisol/stress control
beneficial effects on counteracting the rise in cortisol and and the drop in testosterone that is often seen in endurance athletes undergoing stressful training
