Week 12 Flashcards
(55 cards)
1
Q
How do stress hormones play a role in the relationship b/w stress and eating?
A
- Hypophagic vs Hyperphagic: About 40-60% report being hyperphagic
- CRH reduces appetite
- GC (cortisol) stimulates appetite (preference for starchy, sugary, high fat foods; e.g., cookies, chips)
- Timing and stressor type matters!: Effects of CRH within seconds; GC within minutes to hours; Intermittent acute (activated stress response consistently; hyperphagic; higher levels of GC than CRH) vs Chronic activation of HPA (not being turned off (negative feedback) due to cortisol)
2
Q
What occurs in the HPA in regards to nutrition?
A
- Energy mobilization and expenditure vs enegery conservation and restoration
- restoration: consume food to restore energy
- not hungry at the end (when going through this process)
- restore balance of system (cortisol)
- higher lvls of cortisol; lower lvls of CRH = hyperphagic (restore energy/calories)
- higher lvls of CRH: hypophagic
3
Q
What did the Boston Puerto Rican Health Study find?
stress and eating
A
Greater perceived stress associated with:
* Lower fruit, veggies and protein intake
* Higher salty snacks
* Lower physical activity
* Higher circulating insulin and BMI
* in T2D, higher sweats
Higher cortisol associated with:
* Greater perceived stress
* Higher intake saturated fats
* In T2D, higher intake of sweets
4
Q
What are hypersecretors (hyper-responders) more likely to be?
A
- More likely to be hyperphagic after stress
- More likely to crave sweets post-stressor
- Do not eat more than “non-responders” when at rest/baseline - specific to response to stress; don’t generally eat more
5
Q
What are emotional eaters?
A
- individuals with a tendency to cope with stress through eating
- Eating regulates affect via psychological mechanims of distraction, boost positive feelings, relaxes body; and physiological mechanisms of boosting typtophan and serotonin
6
Q
What are restraint eaters?
A
- individuals who normally limit their food intake to maintain or lose weight
- More likely to show increased eating when under stress (see it as a reward)
7
Q
What are examples of stress reducers?
A
consuming lots of comfort food and bulking up on abdominal fat are stress reducers by decreasing the stress-response (measured by cortisol and sympathetic activity)
8
Q
What is the difference b/w apples and pears?
A
- dangers of visceral fats: fats that surrounds the organs
- packing fat; body morphology
- apple: emotional eaters, hyperphagic
- apple: belly sticks out and fat is stored in the center/above the waist
- pear: fat is stored below the waist
9
Q
What are nutrients?
A
ingredients in food that provide energy or sustain our cells and tissues
10
Q
What are nutrients divided into?
A
- macronutrients: carbohydrates, protein and fat
- micronutrients: vitamins and minerals
- water
11
Q
What are phytochemicals?
A
compounds found in plants that are bioactive but not essential for life itself (e.g., flavonoids, resveratol, beta-carotene)
12
Q
What is fiber?
A
consists of plant’s indigestible organic compound; not an essential nutrient for life
13
Q
What are simple carbohydrates?
A
- sugars found in honey, whole milk, table sugar
- single or double glucose molecules
- don’t want to consume to much
14
Q
What are complex carbohydrates?
A
- dietary startches and fiber found in nuts, seeds, legumes, whole fresh fruit and veggies
- long-chain glucose molecules
15
Q
What are the benefits of fiber?
A
- Lowers circulating LDL lvls
- Reduces demands on the insulin system
- Promotes cardiovascular health and prevents metabolic syndrome
- whole fruits, nuts, seeds, grains, legumes, veggies
16
Q
What is a protein?
A
a macronutrient that consists of amino acids which work together to build and repair cells of the body (the building blocks of life)
17
Q
Where are proteins found?
A
- Proteins are found in animal sources, dairy sources, and plant sources - complete proteins
- Animal sources and soy are complete proteins b/c they contain all the 9 essential amino acids
- It is possible for vegans to get complete protein intake through combining different foods (e.g., legumes paired with grains or nuts)
18
Q
What is saturated fat?
A
- found primarily in (red) meat and dairy
- Raises LDL lvls and the risk for heart disease
19
Q
What are trans-fats ?
A
- human made
- chemically modified vegetale oils
20
Q
What are cholesterols?
A
- Manufactured by the body and not required through food
- Present in meat and eggs
21
Q
What are monounsaturated fats (MUFAs) ?
A
- Plant-based foods
- Reduces LDL, raises HDL, and lowers risk of CVD
22
Q
What are polyunsaturated fats (PUFAs)?
A
- Found in plant-based foods and fish
- Reduces LDL, raises HDL, lowers risk of CVD, depression, and cognitive impairment
- Two important essential fatty acids: omega-6 (pro-inflamatory) and omega-3 (lower inflammation); aim for a 1:1 ratio
- Fish, seafood, eggs, nuts (esp. walnuts) and seeds (falx, chia)
23
Q
What did Madison et al (2021) find?
Omega-3 PUFA and stress
A
- Study: effect of omega-3 supplemenation on cortisol and inflamatory stress reactivity to the TSST
- Participants: 138 individuals ages 40-85, sedentary and overweight
- Level of inflammation was lower in the group taking 100% omega-3; increased roughly 15%; highest lvl of inflammation was for the placebo group
- Level of cortisol was lowest for the 100% omega-3 group
- impacts overall lvl of inflammation and cortisol
24
Q
What are vitamins?
A
- essential organic substances
- some vitamins can be produced by the body, but most are acquired thorough food
- Fat soluble (stored in the body) vs water soluble (not stored; excrete them; deposit them when under stress)
- A,D,E,K vs C, B-complex
25
What are **minerals**?
* **inorganic substances necessary in small quantities**
* Iron (oxygen support), potassium and sodium (fluid balance), zinc (immune function), magnesium (blood sugar control)
* North Americans consume too much sodium (salt)
* Sodium can cause increases in bp
26
What can **chronic** stress **deplete** ?
Chronic stress can **deplete** the vitamins we take into our bodies, particularly **the B-complex vitamins and vitamin C**
27
What can a **deficiency** in vitamin **C** and **B-complex** cause?
A deficiency in B-complex vitamins and vitamin C can lead to anxiety, depression, insomnia, muscular weakness, and upset stomach
28
What are some **"evidence-based" healthy** diets?
* **DASH**: emphasizes vegetables, fruits, and low-fat milk products (and low sodium intake)
* **Mediterranean diet**: emphasizes vegetables, fruits and nuts, olive oil, and grains
* **Vegetarian eating pattern**: no food from animal sources, may include milk and eggs
29
What are the **benefits** of the **Mediterranean** diet?
* Decreased risk of cancer, CVD, Parkinson's and Alzheimer's disease
* Reduced risk of depression
* Lower Allostatic load
30
What are **spuedostressors/sympathomimetics**?
**substances that producse a stress-like response**
Examples:
* *Stimulants*: caffeine, theobromine (cacao bean), nicotine
* *Smoking*: increases SNS; increases physiological arousal
* *Caffeine*: increases arousal, cortisol, epinephrine, BP, serum cholesterol
31
What has research shown in regards to **caffeine and stress reactivity**?
* N= 45 healthy males 18-30 males
* Stressor: Arithmetic stressor frm TSST
* Results: drink caffeine before stressor -> elevated stress response
32
What is the **gut-brain axis**?
* a bidirectional communication system b/w the gut and brain
* Communicate via neural projections, neuroendocrine signaling, and immune activation
* Gut microbiota is a core regulator of metabolism and plays a key role in the development and function of the endocrine and immune system
33
How does **early stress** affect **animals**?
* Early life stress disrupts microbiome (i.e., dysbiosis) and elevate pro-inflammatory markers
* Omega-3 PUFAs can reverse gut microbial dysbiosis by increasing probiotic species
34
What are the **recommendation** for **nutrition**?
* Eat a balanced diet
* limit saturated fats
* limit alcohol
* limit pseudostressors
* Limit sugar and salt
* increase fiber
* increase fruits, veggies, and protein
* B-complex and C supplements
* Support a healthy microbiome
35
What are **5 ways** to practice mindful eating?
1. Slow the pace of your meals - Eat More Slowly
2. Eliminate distractions
3. Get to know your body's physical signs of hunger
4. Stop eating when you're full
5. Understand your motivations
36
What is **physical activity**?
bodily movement that enhances health
37
What is **physical exercise**?
planned physical activity designed to exert your body for health or fitness reasons
38
What are **cardiorespiratory fitness** (aerobic fitness)?
ability of the heart, blood vessels, and lungs to supply oxygen-rich blood to the muscles during sustained physical activity
39
What is the **FITT principle**?
* **F**requency
* **I**ntensity
* **T**ime
* **T**ype of physical activity
40
What is the **recommendation** for **physical activity**?
* Recommendation is 150 minutes of **moderate-intensity** exercise a week
* Reality: According to Statistics Canada, **15%** of the adult population meet this guidline
41
What is **being in the zone**?
* Engaging in sports and other physical activity is sometimes associated with **flow**
* **being in the zone**: mental state in which a person performing some activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity
* Can be seen as an example of eustress, positive stress we find rewarding and chllanging
42
What are the **benefits** of **physical activity**?
* **Buffers stress**
* Reduces anxiety, depression and **enhances psychological well-being**
* Improves **sleep**
* Improves **cognitive performance**
* **Builds** self-confidence, self-esteem, and self-efficacy
* Strengthens heart and **cardiovascular** system
* Boosts **immune system**
* Reduces risk of Type 2 diabetes
* Combats bone mass loss
* Supports **stress recovery**
43
What did **Spalding et al (2004)** find?
| Physical acticity and stress
* Study: effects of physical activity on stress reactivity
* Results: increased bp and increased heart rate in no training group and lowest lvl for both is for the aerobic training group
44
What did **Kohut et al (2006)** find?
| Physical Activity & Stress
* Depression score, optimism and SOC improved in both groups
* CARDIO showed greater reduction in **CRP, IL-6** coompared to FLEX
45
What did **Babyak et al (2000)** find?
| Physical Activity & stress
* Study: Effects of exercise vs. medication vs. combination Tx for MDD
Results
* All 3 groups showed **remitted** depression (i.e., no longer meet diagnosis) at the end of 4-month intervention
* After 10 months (6-month follow-up) patients in exercise groups had **lower relapse** than the medication group
* Relapse was different in exercise group (lower)
46
What did **Passos et al (2010)** find?
| Physical activity & stress
* Study: acute effect of exercise on sleep
* 48 patients with insomnia randomly assigned to certain conditions
Results
* Reduced sleep onset latency and total wake time in moderate intensity aerobic group
* Increased total sleep time and sleep efficiency in " ''
* Decreased anxiety in " "
47
What has **research** stated in regards to physical activity & stress?
* aerobic exercise associated with improvements in cognitive function: processing speed, attention, executive control and memory
* Less cortical brain tissue loss and greater hippocampal volume in aerobically fit older adults
* Increase in brain-derived neurotrophic factor (BDNF)
48
What are the **recommendation** in regards to **physical activity**?
* Avoid overdoing it (minimize injury)
* Challenge **negative thinking**
* Look for **intrinsic** reward
* Maintain a regular **routine**- make it automatic
* Find a workout partner
* Avoid **abstinence violation effect**: a lapse is a sign of failure and there is no longer any use to try
* **Relapse prevention**: identify situations that place a person at high risk for not being physically active or exercising
49
What is **melatonin**?
sleep hormone produced in the pineal gland
50
What is **poor sleep** associated with?
* insomnia affects -15-35% of the general population
Associated with
* poor cognitive performance
* poor emotion regulation and low affect
* hypertension
* metabolic dysregulation
* impaired immune function
51
How is **sleep** related to stress?
* Sleep deprivation (sleep debt) and chronic insomnia is associated with elevated nocturnal cortisol
* Mixed findings: compared to healthy controls, nocturnal melatonin is reduced in primary insomnia patients, but cortisol is not significantly elevated
* AL is elevated in those reporting poor sleep quality, both short sleep duration and long sleep duration
52
What has **Mrug et al (2016)** find?
* Study: association b/w sleep and stress reactivity
* N = 84 adolescents
* increased reactivity -> increased sleep problems
* slower recovery -> sharper sleep duration
53
How does your **chronotype** impact you?
* Evening owl is associated with: mood disorders, alcohol dependence and metabolic disorders (obesity, T2DM)
* Circadian **misalignment** can increase risk for poor health outcomes vs Night owns **benefit** from misalignment ( reset chronotype; intentionally have routine hours)
* Resetting owl chronotype associated with improved mood and decreased stress
54
What did **Kudielka et al., (2006)** find?
| sleep and HPA axis
* Participants: 112, day-active, younger adult twins males
* **Cortisol Awakening Response (CAR)** sampled over 2 days
* Results: Larks have higher CAR; intra-individual differences also noted for larks
55
What are the **recommendations** for **sleep**?
* **Sleep hygiene**: Consistent time to bed and wake scheduele, comfortable sleep conditions, light and temperature; Avoid eating min 1-hour bed, shut down electronics 1-hour before bed
* **Check you diet intake**: Caffeine and alcohol, sugar, magnesium intake
* **Therapy and stress management**: Cognitive behavioural Therapy for Insomnia (CBT-I); Relaxation exercises and breath control
