Psychology Chapter: Understanding Stress

Stress is a non-specific response of the body to any disturbance or demand, triggering the ‘stress response’.

Chronic stress can overwhelm and harm any body system, leading to significant negative impacts on health and wellbeing.

Poor nutrition and personal stress.

<p>The adrenal glands regulate the three stages of the stress response through the release of hormones like adrenaline and cortisol.</p> Signup and view all the answers

<p>The first stage is the Alarm phase, which is often referred to as ‘fight or flight’.</p> Signup and view all the answers

<p>Cortisol provides additional glucose, raises pain threshold, and inhibits immune responses.</p> Signup and view all the answers

<p>Radiation from mobile phones, x-rays, and industrial chemicals.</p> Signup and view all the answers

<p>Identifying the source of stress is fundamental as it allows for targeted interventions to restore balance.</p> Signup and view all the answers

<p>The resistance phase is characterized by the return to equilibrium after the stressor has diminished.</p> Signup and view all the answers

<p>During the exhaustion phase, prolonged or intense stress can lead to health deterioration and various illnesses.</p> Signup and view all the answers

<p>Prolonged stress leads to decreased cortisol levels over time, which can result in dysfunction.</p> Signup and view all the answers

<p>Cortisol resistance is when glucocorticoid receptors become desensitized to cortisol due to prolonged exposure.</p> Signup and view all the answers

<p>Inflammation is both a cause and consequence of stress, creating a damaging cycle.</p> Signup and view all the answers

<p>Stress-induced inflammation is implicated in conditions such as cardiovascular disease and chronic fatigue syndrome.</p> Signup and view all the answers

<p>Cortisol increases gluconeogenesis and decreases glycogen synthesis, leading to hyperglycemia.</p> Signup and view all the answers

<p>Prolonged cortisol secretion inhibits normal reproductive hormone secretion, disrupting menstrual cycles and fertility.</p> Signup and view all the answers

<p>Chronic stress suppresses immune function, increasing susceptibility to infections and impairing T-cell response.</p> Signup and view all the answers

<p>Chronic stress alters GI motility and secretion, leading to issues like peptic ulcers and irritable bowel syndrome.</p> Signup and view all the answers

<p>Stress can downregulate the endocannabinoid system, affecting mood, pain, and metabolism.</p> Signup and view all the answers

<p>Cortisol stimulates appetite and can lead to increased intake of high-calorie foods, causing weight gain.</p> Signup and view all the answers

<p>Ongoing stress triggers a pro-inflammatory state that impacts multiple organ systems negatively.</p> Signup and view all the answers

<p>Green tea and blueberries.</p> Signup and view all the answers

<p>Alcohol can contribute to mood and sleep disorders.</p> Signup and view all the answers

<p>Caffeine stimulates the release of adrenaline and cortisol, enhancing the stress response.</p> Signup and view all the answers

<p>Bitter foods increase the release of gastric acid and prime pancreatic enzymes.</p> Signup and view all the answers

<p>They are essential for normal eCB signaling and regulate the eCB system.</p> Signup and view all the answers

<p>They support the eCB system by influencing gut motility and reducing GI inflammation.</p> Signup and view all the answers

<p>Vitamin C.</p> Signup and view all the answers

<p>100-300 mg per day.</p> Signup and view all the answers

<p>They improve mood and quality of life in individuals facing depression and anxiety.</p> Signup and view all the answers

<p>Vitamin E acts as a lipid-soluble antioxidant, protecting neuronal cell membranes from oxidative stress.</p> Signup and view all the answers

<p>Mindful eating shifts focus away from stress and improves digestion.</p> Signup and view all the answers

<p>Abdominal breathing encourages vagal stimulation, enhancing digestion.</p> Signup and view all the answers

<p>Chamomile.</p> Signup and view all the answers

<p>Cold water exposure has been shown to increase eCB levels.</p> Signup and view all the answers

<p>Ask the client to write down all of their problems.</p> Signup and view all the answers

<p>It builds confidence and gives a sense of accomplishment.</p> Signup and view all the answers

<p>Fatigue is physical and mental exhaustion that is not relieved by rest.</p> Signup and view all the answers

<p>Mitochondria produce over 90% of the body’s energy as ATP.</p> Signup and view all the answers

<p>Hyperglycemia and inflammatory mediators like TNF-α can cause mitochondrial dysfunction.</p> Signup and view all the answers

<p>Ageing and exposure to toxic metals.</p> Signup and view all the answers

<p>Magnesium, vitamin B3, and iron.</p> Signup and view all the answers

<p>Encourage clients to focus on solutions rather than obstacles.</p> Signup and view all the answers

<p>ATP needs to be produced continuously, every second of every day.</p> Signup and view all the answers

<p>It signifies a condition where persistent fatigue is linked to cellular energy system dysfunction.</p> Signup and view all the answers

<p>It occurs when reactive oxygen species (ROS) production exceeds antioxidant activity.</p> Signup and view all the answers

<p>Acknowledging progress reinforces positive behavior and encourages continued efforts.</p> Signup and view all the answers

<p>Jill often skips breakfast.</p> Signup and view all the answers

<p>It indicates potential adrenal dysfunction or chronic stress response.</p> Signup and view all the answers

<p>They facilitate communication between the intestinal microbiome and the brain, particularly influencing mood.</p> Signup and view all the answers

<p>Depression and Type 2 diabetes.</p> Signup and view all the answers

<p>Adrenal exhaustion refers to a state of impaired stress response and resilience, with symptoms like fatigue, anxiety, and increased need for sleep.</p> Signup and view all the answers

<p>DHEA acts as a precursor to sex hormones and helps protect against the negative effects of chronic cortisol elevation, reducing anxiety and depression.</p> Signup and view all the answers

<p>Incorporating complex carbohydrates like whole grains and legumes helps stabilize blood glucose levels.</p> Signup and view all the answers

<p>A higher potassium to sodium ratio helps counteract stress and anxiety by supporting healthy potassium levels.</p> Signup and view all the answers

<p>Chronic stress induces changes in the gut microbiota, which can lead to various digestive and mood-related issues.</p> Signup and view all the answers

<p>Adaptogens act as mild stressors that prime cells to effectively respond to stress, potentially protecting against adrenal exhaustion.</p> Signup and view all the answers

<p>Raised cortisol and raised DHEA are indicative of chronic stress.</p> Signup and view all the answers

<p>Tyrosine and tryptophan are crucial for producing neurotransmitters and can be sourced from foods like nuts, fish, and eggs.</p> Signup and view all the answers

<p>Prebiotic foods nourish beneficial gut bacteria, while probiotic foods introduce live cultures that support gut health, both influencing mood.</p> Signup and view all the answers

<p>An anti-inflammatory diet can help reduce stress, as inflammation drives stress and vice versa.</p> Signup and view all the answers

<p>Symptoms include fatigue and an inability to cope with stress.</p> Signup and view all the answers

<p>Functional testing helps determine where a client falls on the stress continuum, guiding appropriate interventions.</p> Signup and view all the answers

<p>It transports high energy electrons in the electron transport chain to support energy production.</p> Signup and view all the answers

<p>Vitamin B2 (FAD) and Vitamin B3 (NAD).</p> Signup and view all the answers

<p>Magnesium transfers phosphate groups between ADP and ATP, essential for energy production.</p> Signup and view all the answers

<p>It serves as a co-factor for mitochondrial enzymes involved in glucose oxidation and ATP generation.</p> Signup and view all the answers

<p>Optimize nutrients for ATP production, regulate blood sugar, and reduce exposure to toxins.</p> Signup and view all the answers

<p>Chronic Fatigue Syndrome (CFS) or Myalgic Encephalomyelitis (ME).</p> Signup and view all the answers

<p>It transports long-chain fatty acids across the mitochondrial membrane for ATP generation.</p> Signup and view all the answers

<p>Avoid caffeine and incorporate anti-inflammatory foods.</p> Signup and view all the answers

<p>It is associated with metabolic endotoxaemia, which can drive CFS/ME symptoms.</p> Signup and view all the answers

<p>Antioxidants protect mitochondria from oxidative damage and support ATP production.</p> Signup and view all the answers

<p>100–300 mg per day.</p> Signup and view all the answers

<p>Abnormal functioning of the hypothalamic-pituitary-adrenal axis (HPAA) is proposed.</p> Signup and view all the answers

<p>Increased chronic low-level activation of the immune system.</p> Signup and view all the answers

<p>It increases muscle mass, which enhances the number and function of mitochondria.</p> Signup and view all the answers

<p>Magnesium acts as a co-factor for GABA synthesis, enhancing GABAergic availability and exerting an anxiolytic effect.</p> Signup and view all the answers

<p>Phosphatidylserine is taken at a dosage of 200-400 mg/day and normalizes the stress response by buffering the HPA axis activity.</p> Signup and view all the answers

<p>L-theanine increases brain levels of serotonin, dopamine, and GABA, supporting enhanced cognitive function and relaxation.</p> Signup and view all the answers

<p>Reishi mushroom acts as an adaptogen and contains triterpenes that calm the nervous system, aiding relaxation and sleep.</p> Signup and view all the answers

<p>Chamomile has mild sedative and anxiolytic effects, relieving symptoms of generalized anxiety disorder and GI pain associated with stress.</p> Signup and view all the answers

<p>Passionflower promotes restful sleep and increases resilience against stress, improving symptoms like fear and exhaustion.</p> Signup and view all the answers

<p>Lavender elevates mood and is particularly useful for depression linked to anxiety and insomnia.</p> Signup and view all the answers

<p>Lemon balm acts as a mild sedative and antispasmodic, traditionally used for insomnia and anxiety by raising GABA levels.</p> Signup and view all the answers

<p>Ashwagandha is an adaptogen that conserves energy, boosts reserves, and provides neuroprotective and anxiolytic benefits.</p> Signup and view all the answers

<p>Exercise facilitates regulation of the HPA axis and positively influences neurotransmitters like dopamine and serotonin associated with mood.</p> Signup and view all the answers

<p>Adaptogens are substances that increase the body's resistance to stress through modulation of hormone and neurotransmitter physiology.</p> Signup and view all the answers

<p>A purpose in life acts as a buffer against stress, helping reduce overall inflammation and promote longevity.</p> Signup and view all the answers

<p>Herbal infusions, made with dried herbs, can calm the nervous system and promote restful sleep when consumed regularly.</p> Signup and view all the answers

<p>Optimizing sleep hygiene, such as maintaining a consistent sleep schedule, is crucial for stress reduction.</p> Signup and view all the answers

<p>Sugar depresses the immune system and destabilizes blood glucose, leading to energy peaks and troughs.</p> Signup and view all the answers

<p>They trigger insulin release by interacting with sweet receptors, destabilizing blood glucose levels.</p> Signup and view all the answers

<p>Omega-3 fatty acids, especially EPA and DHA, support mitochondrial growth and anti-inflammatory properties.</p> Signup and view all the answers

<p>The recommended total carbohydrate intake is less than 50 g per day.</p> Signup and view all the answers

<p>Mitohormesis refers to low concentrations of mitochondrial stress enhancing health and viability through increased antioxidant defense.</p> Signup and view all the answers

<p>Liquorice supports cortisol production, has anti-inflammatory activity, and restores adrenal function.</p> Signup and view all the answers

<p>CFS is characterized by poor energy delivery mechanisms, while ME includes CFS symptoms plus inflammation.</p> Signup and view all the answers

<p>Symptoms include mental fatigue, brain fog, and intolerance to light and noise.</p> Signup and view all the answers

<p>It results in muscle pain and loss of power due to an early switch to anaerobic metabolism.</p> Signup and view all the answers

<p>Individualized immune support, including antimicrobials and vitamin C, is recommended.</p> Signup and view all the answers

<p>Key nutrients include essential fatty acids, protein, and specific vitamins like vitamin C.</p> Signup and view all the answers

<p>Chronic stress can lead mitochondria to fatigue, reducing their ability to produce energy.</p> Signup and view all the answers

<p>The body uses ketones from fat and fermentation of fiber to produce energy.</p> Signup and view all the answers

<p>The thyroid gland acts as an accelerator pedal, allowing energy delivery to match closely with energy demands.</p> Signup and view all the answers

<p>Adrenal glands regulate energy production through the secretion of hormones like cortisol, which spikes in the morning to help wake you up.</p> Signup and view all the answers

<p>Tests should be conducted to exclude an overactive thyroid and to determine if thyroid support is needed.</p> Signup and view all the answers

<p>TSH production spikes at 12 am, which stimulates the thyroid gland to increase output of T4.</p> Signup and view all the answers

<p>Mitochondria serve as the 'engine' that produces energy by using ketones derived from fat and fiber.</p> Signup and view all the answers

<p>It may indicate a need for adrenal glandulars or adrenal support supplements.</p> Signup and view all the answers

<p>A paleo-ketogenic diet increases the expression of energy-producing genes, enhancing energy output and reducing inflammatory end-products.</p> Signup and view all the answers

<p>Begin with metavive I on rising, monitoring pulse, BP, temperature, and overall feelings.</p> Signup and view all the answers

<p>Gluten can increase intestinal permeability and systemic immune activation, while dairy may cause allergies and increase blood viscosity.</p> Signup and view all the answers

<p>Beta-hydroxybutyric acid (blood), acetoacetate (urine), and acetone (breath) are the three types of ketones.</p> Signup and view all the answers

<p>Reducing high 'white carbohydrate' intake and incorporating more whole foods could be beneficial.</p> Signup and view all the answers

<p>Consumption of alcohol or alcohol-containing products in the past 24 hours can result in false positive ketone readings.</p> Signup and view all the answers

<p>Melatonin production is triggered by darkness and influences the timing of other hormone secretions.</p> Signup and view all the answers

<p>Magnesium is necessary for the absorption of CoQ10 and enhances enzyme systems critical for mitochondrial energy production.</p> Signup and view all the answers

<p>Improved core temperatures and a general feeling of well-being are expected outcomes.</p> Signup and view all the answers

<p>Andrea experienced fatigue, muscle aches, and low mood, which can indicate adrenal dysfunction.</p> Signup and view all the answers

<p>Pacing activity carefully can help manage lactic acid buildup.</p> Signup and view all the answers

<p>D-ribose can be used as a rescue remedy to shorten recovery time if a patient has overexerted themselves.</p> Signup and view all the answers

<p>The average core temperature is an indicator of thyroid function, while fluctuations reflect adrenal function.</p> Signup and view all the answers

<p>Andrea maintained a high intake of processed foods, significant caffeine, and alcohol, which could lead to health problems.</p> Signup and view all the answers

<p>The thyroid acts as an 'accelerator pedal,' regulating metabolism and energy efficiency.</p> Signup and view all the answers

<p>Vitamin B12 is crucial for improving antioxidant status, assisting mitochondrial health.</p> Signup and view all the answers

<p>Cortisol and DHEA are released at this time to help rejuvenate the body and wake it up.</p> Signup and view all the answers

<p>High ketone levels can indicate stress-induced fat burning or the effects of fasting.</p> Signup and view all the answers

<p>Thyroid glandulars can provide additional support if the thyroid is under-functioning, helping to normalize metabolism.</p> Signup and view all the answers

<p>Mitochondria require CoQ10, magnesium, niacinamide, acetyl L-carnitine, vitamin B12, and D-ribose.</p> Signup and view all the answers

<p>Addressing aspects in the correct order ensures optimal metabolic function and recovery of energy processes.</p> Signup and view all the answers

<p>Glucocorticoids promote insulin resistance by affecting adipose tissue function and lipid metabolism, leading to increased fat accumulation and enhanced lipolysis.</p> Signup and view all the answers

<p>Mitochondria-targeted hydrogen sulfide donors, like AP123 and AP39, protect endothelial cells by reducing oxidative stress and improving mitochondrial function during hyperglycemia.</p> Signup and view all the answers

<p>Treatment with Passion Flower dry extract improves stress resistance and enhances the quality of life in adults experiencing nervous restlessness.</p> Signup and view all the answers

<p>Chronic stress can lead to cortisol dysfunction, which exacerbates pain through dysregulation of pain pathways and psychosocial factors.</p> Signup and view all the answers

<p>Anti-inflammatory diets may reduce fatigue by alleviating inflammation that contributes to chronic fatigue conditions.</p> Signup and view all the answers

<p>Magnesium plays a vital role in neurological functions, and its deficiency may be linked to various neurological disorders and symptoms like anxiety.</p> Signup and view all the answers

<p>Oxidative stress is a significant contributor to chronic fatigue syndrome, potentially leading to cellular dysfunction and fatigue manifestations.</p> Signup and view all the answers

<p>Khan sulfonylmethane has been shown to normalize stress responses, thus improving psychological resilience in stressed individuals.</p> Signup and view all the answers

<p>Microbial interventions and dietary changes may enhance the endocannabinoid system, promoting gut integrity and overall health.</p> Signup and view all the answers

<p>Vitamin C is critical for reducing oxidative stress and supporting adrenal function, which can mitigate the effects of stress-related disorders.</p> Signup and view all the answers

<p>Gut microbiota dysbiosis may contribute to the immuno-inflammatory pathways involved in myalgic encephalomyelitis/chronic fatigue syndrome.</p> Signup and view all the answers

<p>This complex normalizes the stress reactivity of the hypothalamus-pituitary-adrenal axis in chronically stressed individuals.</p> Signup and view all the answers

<p>The expression of the serotonin transporter is altered in chronic fatigue syndrome, potentially impacting mood and fatigue symptoms.</p> Signup and view all the answers

<p>Addressing mitochondrial dysfunction can help improve energy production and cellular health, beneficial for managing chronic fatigue syndrome.</p> Signup and view all the answers