Psychology Chapter: Understanding Stress
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Questions and Answers

What is the definition of stress as described in the lecture?

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

How can chronic stress affect the body?

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

Name two causes of stress mentioned in the lecture.

Poor nutrition and personal stress.

What role do the adrenal glands play in the stress response?

<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

What is the first stage of the general adaptation syndrome?

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

How does cortisol function during the stress response?

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

What are some environmental stressors that can contribute to stress?

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

Why is identifying the source of stress important in naturopathy?

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

What characterizes the resistance phase of the general adaptation syndrome?

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

What can happen during the exhaustion phase of stress response?

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

How does prolonged stress affect cortisol levels?

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

What is cortisol resistance?

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

What role does inflammation play in the physiological effects of stress?

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

Which health conditions are associated with stress-induced inflammation?

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

How does cortisol affect glucose metabolism?

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

What impact does prolonged cortisol secretion have on reproductive function?

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

How does stress affect immune function?

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

What are the gastrointestinal effects of chronic stress?

<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

How does stress impact the endocannabinoid system?

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

What is the effect of cortisol on appetite and weight gain?

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

What physiological changes occur in the body due to ongoing stress?

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

What are two types of polyphenol-rich foods recommended for supporting the mucosal barrier?

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

Name one potential effect of alcohol on the brain as outlined in the nutritional approach to stress.

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

What is the impact of caffeine on the stress response according to the nutritional approach?

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

Why is it suggested to consume bitter foods before meals?

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

How can omega-3 fatty acids support the endocannabinoid (eCB) system?

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

What role do prebiotics and probiotics play in the eCB system?

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

List one nutrient that acts as a co-factor in glucocorticoid synthesis.

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

What is the suggested dosage range for Vitamin B5 to aid in adrenal function?

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

How do B complex vitamins influence mental health?

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

In what way does Vitamin E protect against stress-induced damage?

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

What effect does mindful eating have on stress and digestion?

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

Why is abdominal breathing recommended before meals?

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

Name one herb mentioned that has a calming effect and can replace caffeine.

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

What is the impact of cold water exposure on the endocannabinoid system?

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

What is a practical first step in addressing a client's stress according to the natural approach to stress?

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

Why is it essential for clients to tackle easier problems first?

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

What is fatigue defined as in the provided content?

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

What critical role do mitochondria play in the human body?

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

What can lead to mitochondrial dysfunction according to the content?

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

Identify at least two factors associated with increased mitochondrial damage.

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

Which nutrients are vital for ATP production in the mitochondria?

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

What strategy should be employed to combat indecisive language in clients?

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

What is a sign that mitochondria cannot store ATP?

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

What does chronic fatigue syndrome represent in the context of fatigue?

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

How can oxidative stress in cells affect mitochondrial function?

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

Why is it important to acknowledge every progress made by clients?

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

What dietary habit did Jill exhibit that may contribute to her stress and fatigue?

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

What is the impact of low salivary cortisol levels in the morning?

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

What role do circulating endocannabinoids (eCBs) play in the body?

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

Identify two conditions commonly linked to chronic stress.

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

What is adrenal exhaustion and its key symptoms?

<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

How does DHEA contribute to stress responses?

<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

What dietary approach helps stabilize blood glucose levels and mitigate stress?

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

Explain the significance of a potassium to sodium ratio greater than 5:1 in diet.

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

What is the potential impact of chronic stress on gut microbiota?

<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

How do adaptogens function in the body concerning stress?

<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

What are the typical adrenal stress index results for chronic stress?

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

Which neurotransmitter precursors are important for stress management and how are they obtained?

<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

Describe the role of prebiotic and probiotic foods in stress management.

<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

What is the relationship between inflammatory diets and stress?

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

Name two symptoms of a depleted adrenal state.

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

Why is functional testing beneficial in assessing client stress levels?

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

What is the primary function of Coenzyme Q10 in mitochondrial function?

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

Which vitamins are essential as energy carriers in mitochondrial function?

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

What role does magnesium play in mitochondrial energy production?

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

How does alpha-lipoic acid (ALA) contribute to mitochondrial function?

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

What are some key strategies to improve mitochondrial function?

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

What health condition is characterized by long-term fatigue not alleviated by rest?

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

What is the significance of acetyl L-carnitine in mitochondrial function?

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

What dietary recommendations can help manage CFS/ME symptoms?

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

How does high relative abundance of certain bacteria relate to CFS/ME?

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

Explain the role of antioxidant properties in improving mitochondrial function.

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

What is the recommended dosage range for Coenzyme Q10 supplementation?

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

Name a neurological mechanism proposed to contribute to CFS/ME.

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

What is a potential consequence of decreased CD8 suppressor cells in CFS/ME?

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

Describe how strength training can influence mitochondrial function.

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

What is the role of magnesium in managing stress, particularly concerning GABA?

<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

Describe the dosage and primary function of phosphatidylserine in stress response.

<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

How does L-theanine contribute to cognitive function and relaxation?

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

What are the therapeutic uses of reishi mushroom in relation to stress?

<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

How does chamomile alleviate symptoms associated with anxiety and stress?

<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

What effects does passionflower have on stress-related symptoms?

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

In what way does lavender contribute to emotional well-being?

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

Discuss the calming properties of lemon balm in relation to stress management.

<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

What is the role of ashwagandha in stress resistance and energy conservation?

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

How does exercise influence stress regulation and mood?

<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

Explain what is meant by 'adaptogens' and their impact on stress.

<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

What is the significance of having a 'purpose in life' regarding stress reduction?

<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

Describe how herbal infusions can support stress relief.

<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

Identify a specific strategy to reduce stress outside of nutrient supplementation.

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

What are the effects of sugar on the immune system and energy levels?

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

How do artificial sweeteners disrupt blood glucose regulation?

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

What role do omega-3 fatty acids play in supporting mitochondrial function?

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

What is the ketogenic diet's carbohydrate intake recommendation for supporting CFS and ME?

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

Explain mitohormesis in the context of a ketogenic diet.

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

What is the function of liquorice in managing symptoms of CFS and ME?

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

Describe the difference between Chronic Fatigue Syndrome (CFS) and Myalgic Encephalomyelitis (ME).

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

What are the common symptoms of poor energy delivery to the brain in CFS and ME patients?

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

How does poor energy delivery affect muscle function in CFS and ME?

<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

What nutritional strategy is suggested to support the immune system in CFS and ME?

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

Identify the key nutrients mentioned that are essential for CFS and ME management.

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

What happens to mitochondria under chronic stress according to Dr. Sarah Myhill's approach?

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

How does the body maintain energy levels during ketosis?

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

What is the role of the thyroid gland in relation to energy delivery?

<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

How do adrenal glands contribute to the regulation of circadian rhythms?

<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

What tests are essential for assessing thyroid function?

<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

What time does TSH production typically spike, and how does it affect the thyroid?

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

What is the primary role of mitochondria in energy delivery mechanisms?

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

What does a fluctuation of core temperature by more than 0.6 degrees indicate?

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

How does a paleo-ketogenic diet affect mitochondrial function?

<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

How should a person typically start thyroid glandular supplementation?

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

Why should gluten and dairy (except butter) be avoided on a keto diet for certain individuals?

<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

What are the three types of ketones used to determine if someone is in ketosis?

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

What dietary changes might benefit someone with fatigue symptoms like Andrea?

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

What is a common factor that can lead to false positive ketone readings?

<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

What is the significance of melatonin in the regulation of circadian rhythms?

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

What role does magnesium play in mitochondrial function?

<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

What is the expected outcome of adrenal support supplementation based on monitoring?

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

What symptoms did Andrea present that suggest adrenal dysfunction?

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

Identify one remedy to counteract the effects of lactic acid on mitochondrial function.

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

What is the significance of D-ribose in the context of a paleo-ketogenic diet?

<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

How does the core temperature reflect thyroid function?

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

What lifestyle and dietary habits did Andrea exhibit that could have contributed to her health issues?

<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

How can thyroid function influence energy delivery mechanisms?

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

Which vitamin is considered essential for improving antioxidant status related to mitochondrial function?

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

Which adrenal hormones are released around 6-7 am and why are they important?

<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

What can high blood levels of ketones indicate aside from being in ketosis?

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

What might be the role of thyroid glandulars in supporting thyroid function?

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

What materials do mitochondria need daily to function effectively?

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

Why is it important to address all aspects of energy delivery mechanisms in the correct order?

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

What role do glucocorticoids play in insulin resistance, particularly in adipose tissue function?

<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

How do mitochondria-targeted hydrogen sulfide donors protect against hyperglycemic injury in endothelial cells?

<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

What effects does treatment with Passion Flower dry extract have on adults dealing with nervous restlessness?

<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

In what way does chronic stress contribute to pain according to psychoneuroendocrine perspectives?

<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

What is the potential impact of anti-inflammatory diets on fatigue?

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

How does magnesium influence neurological disorders?

<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

What relationship exists between oxidative stress and chronic fatigue syndrome (CFS)?

<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

What benefits are associated with khan sulfonylmethane in managing stress-induced conditions?

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

What potential clinical interventions can upregulate the endocannabinoid system?

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

Why is vitamin C considered important in stress-related disorders?

<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

What role do gut microbiota play in the pathophysiology of myalgic encephalomyelitis/chronic fatigue syndrome?

<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

How does a soy-based phosphatidylserine/phosphatidic acid complex affect stress reactivity?

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

What is the significance of the serotonin transporter in chronic fatigue syndrome?

<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

How can targeting mitochondrial dysfunction aid treatment strategies in chronic fatigue syndrome?

<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

Flashcards

Stress Defined

A non-specific bodily response to any disturbance or demand. It can be positive or negative, acute or chronic.

Distress

A state of excessive or prolonged stress that can be detrimental to health and well-being.

Alarm Phase

A stage of the stress response where the body prepares for immediate action, triggered by the sympathetic nervous system and the release of adrenaline and noradrenaline.

Cortisol Release

The release of cortisol from the adrenal cortex, providing energy, increasing pain threshold, and suppressing the immune system.

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Resistance Phase

A stage of the stress response where the body attempts to adapt to the stressor, potentially leading to wear and tear if prolonged.

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Exhaustion Phase

A stage of the stress response where the body's resources are depleted, leading to exhaustion, illness, or burnout.

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HPA Axis

A hormonal response to stress involving the hypothalamus, pituitary gland, and adrenal glands.

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Adrenaline and Inflammatory Cytokines

The release of inflammatory cytokines, which contributes to oxidative stress.

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Chronic Stress

A state of prolonged or severe stress that leads to maladaptive responses and disease.

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Stress and Inflammation Cycle

The process where the body's response to stress increases inflammation, and inflammation in turn worsens the stress response, creating a vicious cycle.

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Cortisol Resistance

The reduction of the effectiveness of cortisol due to prolonged or excessive exposure, leading to diminished response and disrupted negative feedback.

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Increased Gluconeogenesis

The process of converting glucose from non-carbohydrate sources into energy and reducing glycogen storage, which can lead to hyperglycaemia in chronic stress.

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Central Adiposity

The accumulation of fat in the abdominal area (visceral fat) due to cortisol's influence on appetite and fat distribution.

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Impaired Immune Function

The suppression of the immune system's ability to fight infections due to chronic stress and elevated cortisol levels.

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Suppressed Thyroid Function

The negative impact of chronic stress on the endocrine system, leading to reduced TSH production and impaired thyroid hormone conversion.

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GI Issues

Alterations in the gut-brain axis due to chronic stress, leading to digestive issues, such as altered GI motility, increased visceral perception, and altered secretion.

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Endocannabinoid (eCB) System

The regulation of various bodily functions, including neural plasticity, neuroprotection, immunity, inflammation, and emotional memory, affected by chronic stress.

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Neurotransmitter Reduction

The process of reducing the production and effectiveness of neurotransmitters, essential for brain function, due to chronic stress.

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CRH Activation

The release of corticotropin-releasing hormone (CRH), which activates the HPAA, leading to the release of adrenocorticotropic hormone (ACTH) and cortisol.

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Gut-Brain Crosstalk

The influence of gut bacteria on the brain, particularly on mood, through the release of endocannabinoids.

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Cortisol

A hormone that helps the body cope with stress, but in high levels can have harmful effects. Often referred to as the stress hormone.

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Dehydroepiandrosterone (DHEA)

A compound produced by the adrenal glands that plays a role in both stress response and anti-stress mechanisms.

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Chronic Fatigue Syndrome

A disorder characterized by low energy levels, fatigue, muscle pain, and other symptoms caused by a dysregulation of the nervous and endocrine systems.

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Adrenal Exhaustion

A state of depleted adrenal function due to prolonged stress, manifesting in various physical and mental symptoms.

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Adrenal Stress Index

A measure of the body's response to stress, typically assessed through a saliva test.

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Anti-inflammatory Diet

A type of dietary approach that emphasizes anti-inflammatory foods to counteract the effects of stress.

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Complex Carbohydrates

Foods that provide fuel for the body, especially those containing complex carbohydrates, which release glucose steadily. Important for managing stress.

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Tyrosine

An amino acid essential for the production of neurotransmitters like dopamine, adrenaline, and noradrenaline, important for mood and energy.

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Potassium

A nutrient that plays a crucial role in modulating stress response, helping to maintain a healthy potassium to sodium ratio.

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Prebiotics

Substances that support the beneficial bacteria in the gut, improving digestive health and contributing to stress resilience.

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Probiotics

Live microorganisms that, when consumed in adequate amounts, provide health benefits to the host.

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Gut Microbiota

The collection of microorganisms residing in the digestive tract, influencing health and well-being.

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Adaptogens

Substances that promote adaptation to stress, reducing its negative effects on the body.

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Polyphenol-rich foods

Foods high in polyphenols, like green tea, blueberries, cranberries, and currants, provide beneficial compounds for gut health. These compounds act as fuel for beneficial bacteria and help maintain the intestinal lining's protective barrier.

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Foods to avoid for gut health

Refined carbohydrates, high fructose, artificial sweeteners, and high fat consumption, especially damaged fats, can negatively impact gut health and contribute to inflammation and stress.

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Alcohol and stress

Alcohol can be a major stressor, disrupting communication in the brain, contributing to mood and sleep disturbances, and depleting important nutrients like glutathione and Vitamin B1.

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Caffeine and stress

Caffeine stimulates the release of stress hormones like adrenaline and cortisol, further activating the stress response. It can also interfere with sleep by blocking adenosine receptors.

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Herbal teas for stress

Herbal teas like chamomile, lemon balm, passionflower, lime flower, and hops can help relax the nervous system and reduce stress.

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Stress and digestion: abdominal breathing

Stress can activate the sympathetic nervous system, compromising digestion. Encouraging abdominal breathing before meals can promote relaxation and improve digestion by stimulating the vagal nerve.

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Stress and digestion: bitter foods

Eating bitter foods and herbs like rocket, dandelion greens, or using tinctures like gentian before meals can stimulate the release of digestive juices, enhancing digestion.

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Stress and digestion: apple cider vinegar

Apple cider vinegar, diluted in water before meals, can stimulate gastric acid production and improve digestion.

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Stress and digestion: mindful eating

Mindful eating, focusing on the sensory experience of food, can shift attention away from stressors and improve digestion.

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Omega-3 fatty acids and eCB system

Omega-3 fatty acids are essential for maintaining a healthy endocannabinoid (eCB) system, which helps regulate mood, pain, and stress response.

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Prebiotics and probiotics for eCB system

Prebiotics and probiotics provide beneficial bacteria to the gut, which supports the eCB system and overall gut health.

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Herbs and eCB system

Certain herbs like black pepper, cinnamon, oregano, basil, lavender, and rosemary contain the phytocannabinoid beta-caryophyllene, which interacts with the eCB system.

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Cold water exposure and eCB system

Exposure to cold water has been shown to increase eCB levels, promoting a sense of well-being and stress reduction.

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EVOO and eCB system

Extra virgin olive oil (EVOO) has been shown to enhance the activity of CB1 receptors in the eCB system.

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Vitamin C and stress

Vitamin C is a powerful antioxidant that protects cells from damage caused by stress. It also supports adrenal function and strengthens the immune system.

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Vitamin B5 and stress

Vitamin B5, a precursor to coenzyme A, is crucial for adrenal cortex function and may help reduce cortisol release in stressful situations.

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Vitamin B6 and stress

Vitamin B6 helps regulate mood-regulating neurotransmitters like GABA and serotonin, promoting relaxation and reducing anxiety.

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B complex vitamins and stress

B complex vitamins are crucial for energy production and nervous system health. They play roles in neurotransmitter synthesis and can improve mood and quality of life.

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Vitamin E and stress

Vitamin E is a powerful antioxidant that protects brain cells and the adrenal cortex from damage caused by stress.

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Magnesium and Stress Management

Magnesium is a mineral crucial for managing stress. It helps regulate the HPA axis, the body's stress response system, by reducing cortisol and ACTH levels. It also promotes GABA synthesis, a calming neurotransmitter, and supports the serotonin-melatonin pathway, which regulates mood and sleep.

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Phosphatidylserine (PS) for Stress

Phosphatidylserine (PS) is a phospholipid that plays a role in brain function and stress management. It can help normalize the body's stress response, regulate cortisol levels, improve sleep quality, and reduce anxiety.

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L-theanine: The Green Tea Calmer

L-theanine, an amino acid found in green tea, has calming effects on the brain. It boosts serotonin, dopamine, and GABA levels, which promote relaxation, cognitive function, and a sense of well-being.

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Reishi Mushroom: Stress Adaptogen

Reishi mushroom, a medicinal fungus, is considered an adaptogen. It supports the body's resistance to stress by calming the nervous system, promoting relaxation and sleep, and boosting the immune system.

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Chamomile: Soothing and Relaxing

Chamomile, a flowering herb, has calming and anxiety-reducing effects. It can help relieve symptoms associated with generalized anxiety, reduce GI pain and spasms, and promote relaxation.

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Passionflower: Anxiety Relief and Sleep Aid

Passionflower, a flowering vine, is a natural anxiolytic and sleep aid. It promotes relaxation, reduces anxiety, and improves sleep quality by increasing stress resistance and reducing restlessness.

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Lavender: Aromatherapy for Mood and Calm

Lavender, a fragrant herb, has mood-boosting and calming properties. It can help alleviate depression, restlessness, insomnia, and anxiety, and its essential oil interacts with the limbic system, which is associated with emotion and memory.

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Lemon Balm: Relaxing and Antispasmodic

Lemon balm, a citrus herb, has mild sedative and antispasmodic properties. It can help relieve insomnia, anxiety, irritability, and depression, and it is thought to work by increasing GABA levels, a calming neurotransmitter.

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Ashwagandha: Stress Management and Adaptogenic Power

Ashwagandha, an adaptogenic herb, is a powerful stress reliever. It has calming, anxiolytic, and cognition-enhancing effects, and it can also improve physical performance and boost energy reserves.

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Siberian Ginseng: Stress Adaptation and Performance Enhancement

Siberian ginseng, an adaptogenic herb, helps the body adapt to stress and improve performance. It can enhance mental and physical capabilities, minimize the negative effects of stress, and boost the immune system.

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Exercise: Stress Regulation and Mood Boost

Regular exercise can help regulate the stress response system, boost mood-enhancing neurotransmitters (e.g., dopamine and serotonin), and improve overall well-being.

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Natural Therapies for Stress Reduction

Acupuncture, aromatherapy, massage, reflexology, cranial osteopathy, Bach flowers, homeopathy, and other natural therapies can help reduce stress and promote relaxation.

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Stress Reduction Strategies: Everyday Practices

Optimizing sleep hygiene, avoiding negative news, connecting with friends, getting daylight exposure, reducing blue light exposure, and managing responsibilities can help reduce stress.

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Purpose in Life: A Stress Buffer

Having a sense of purpose and meaning in life can act as a buffer against stress and promote overall well-being. Explore your client's life goals and help them navigate challenges to achieve their goals.

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Natural Approach to Stress

A straightforward approach to stress management that prioritizes problem-solving and taking control over feeling overwhelmed.

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Practical Approach to Solving Stress

A method used to help clients address stressors by focusing on solutions and positive outcomes rather than dwelling on problems.

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Mitochondrial Energy Production

The ability of the body to generate energy, crucial for sustaining life and supporting organ function.

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Fatigue

A state of physical and mental exhaustion that is not relieved by rest and occurs when energy demand exceeds supply.

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ATP

A crucial energy molecule produced by mitochondria, essential for sustaining life and supporting organ function.

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Mitochondria

The primary source of energy for most cells in the body, responsible for over 90% of energy production.

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Oxidative Stress

A process that occurs when the production of Reactive Oxygen Species (ROS) outpaces antioxidant activity, leading to cellular damage.

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Electron Transport Chain (ETC)

A metabolic process that generates Reactive Oxygen Species (ROS) as a byproduct of energy production.

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Reactive Oxygen Species (ROS)

A group of highly reactive molecules that can damage cells and contribute to various health problems.

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Nutrient Deficiency

A deficiency of key nutrients required for ATP production, which can impair mitochondrial function and contribute to fatigue.

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Antioxidants

Substances that protect cells from oxidative damage caused by Reactive Oxygen Species (ROS).

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Glycolysis

A cellular process that utilizes glucose to generate energy, providing fuel for the body.

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Beta-oxidation of Fats

A metabolic process that involves the breakdown of fatty acids to generate energy.

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Hyperglycemia

A state of elevated blood sugar levels, which can hinder optimal mitochondrial function and increase oxidative stress.

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Coenzyme Q10

A key nutrient that supports mitochondrial function and energy production, primarily through its role in the electron transport chain.

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What are NAD and FAD?

NAD and FAD are essential energy carriers involved in temporary energy capture in metabolic processes.

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What are Mitochondria?

Mitochondria are the powerhouses of cells, responsible for generating energy (ATP) through cellular respiration.

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How are mitochondria related to fatigue?

Mitochondrial dysfunction can lead to fatigue and other health issues.

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What is CoQ10?

Coenzyme Q10, or CoQ10, is a vital nutrient for mitochondrial function, involved in electron transport and energy production.

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What is Alpha Lipoic Acid (ALA)?

Alpha lipoic acid (ALA) supports mitochondrial enzymes responsible for energy generation and acts as an antioxidant.

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What is Acetyl L-carnitine?

Acetyl L-carnitine is essential for transporting fatty acids into mitochondria for energy production.

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What is Magnesium's role in mitochondrial function?

Magnesium is crucial for energy production, playing a role in phosphate transfer between ADP and ATP.

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How are B vitamins important for mitochondria?

B vitamins play a vital role in the Krebs cycle and ATP production.

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What is Chronic Fatigue Syndrome (CFS)?

Chronic fatigue syndrome (CFS) is characterized by persistent fatigue, not relieved by rest, and other symptoms like muscle and joint pain.

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What are some proposed causes of CFS?

Mitochondrial dysfunction, immune system imbalances, and hormonal dysregulation are proposed contributors to CFS.

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What are some specific factors implicated in CFS?

EBV infection, gut dysbiosis, and altered serotonin levels are some of the factors implicated in CFS.

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How does mitochondrial dysfunction contribute to CFS?

Mitochondrial dysfunction, characterised by decreased energy production and increased oxidative stress, is a significant contributor to CFS.

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How is CFS linked to GI health?

CFS is often associated with gastrointestinal (GI) symptoms, including gut dysbiosis and metabolic endotoxaemia.

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What are some natural approaches to managing CFS?

Natural approaches to managing CFS may involve avoiding caffeine and focusing on optimizing mitochondrial function.

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What are some general strategies to improve mitochondrial function?

A healthy diet, regular exercise, stress management, and avoiding toxins are important for improving mitochondrial function and managing fatigue.

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Nutritional ketosis in CFS/ME

A dietary strategy that supports mitochondrial function by restricting carbohydrate intake and promoting ketone production.

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Chronic Fatigue Syndrome (CFS)

A condition characterized by persistent fatigue, muscle pain, and other symptoms that worsen after physical or mental exertion. Often attributed to a dysregulation of the nervous and endocrine systems.

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Myalgic Encephalomyelitis (ME)

A more severe form of CFS characterized by an inflammatory process in addition to fatigue. The immune system may be chronically activated.

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Suboptimal HPAA function

A common feature of CFS/ME, signifying dysfunction in the hypothalamic-pituitary-adrenal (HPA) axis, often leading to low cortisol levels.

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Glycyrrhiza glabra (Licorice)

A natural compound found in licorice root that supports the adrenal cortex and enhances cortisol production, potentially aiding in fatigue reduction.

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Astragalus membranaceus (Astragalus)

A traditional Chinese medicinal herb known for its adaptogenic and tonic properties, supporting the immune system and promoting balance in the body.

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Sugar

The primary fuel source utilized by the body, derived from carbohydrates. Excessive intake, especially refined sugars, can lead to energy fluctuations and immune suppression.

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Artificial sweeteners

Artificial sweeteners designed to imitate the taste of sugar, often triggering insulin release and destabilizing blood glucose.

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Formic acid

A neurotoxin that can worsen neurological symptoms. Found in some artificial sweeteners, including aspartame.

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Omega-3 fatty acids

A type of fat that plays a crucial role in mitochondrial function. Omega-3 fatty acids, particularly EPA and DHA, are beneficial for reducing inflammation, promoting mitochondrial growth, and supporting brain health.

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Mitohormesis

A process that occurs when low levels of mitochondrial stress trigger adaptive responses, leading to increased mitochondrial resilience and overall cell health.

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Mitochondrial Reactive Oxygen Species (mtROS)

Small molecules produced by mitochondria that serve as signalling molecules. While excess ROS can be harmful, low concentrations can activate protective mechanisms.

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Ketogenesis

The process of diverting the body's primary fuel source from glucose to ketones, which can serve as an alternative energy source.

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Thyroid and Adrenal Roles

The thyroid gland regulates energy production like a car's accelerator pedal, while the adrenal glands manage energy distribution like a gearbox.

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Circadian Rhythm and Hormone Release

Melatonin levels are suppressed by light and boosted by darkness, affecting the release of thyroid hormones (T4 and T3) and cortisol.

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Core Temperature as Indication of Hormone Function

Body temperature fluctuations can reflect adrenal function, while average core temperature indicates thyroid function.

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Adrenal Support for Fatigue

Adrenal glandular supplements, like Adrenavive II, can help regulate adrenal function and improve energy levels.

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Thyroid Support for Low Energy

Thyroid glandular supplements, like Metavive I, can help improve thyroid function and increase energy production.

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Core Temperature Fluctuation and Adrenal Support

If core temperature fluctuates by more than 0.6 degrees, adrenal support may be needed.

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Low Average Core Temperature and Thyroid Support

If the average core temperature is low, a thyroid glandular supplement may be needed.

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Diet and Energy Levels

A high intake of processed foods, refined carbohydrates, and dairy can negatively impact energy levels.

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Caffeine and Energy

Caffeine can temporarily increase energy levels but can lead to depletion and fatigue in the long run.

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CFS and Endocrine Disfunction

Chronic fatigue syndrome (CFS) can be linked to dysregulation of the nervous and endocrine systems, leading to fatigue, muscle aches, and brain fog.

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Naturopathic Approach to CFS

A naturopathic approach to CFS involves addressing dietary habits, optimizing lifestyle, and supporting the nervous and endocrine systems

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Symptoms of Chronic Fatigue Syndrome

Brain fog, fatigue, low mood, and muscle aches can be symptoms of CFS.

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Adrenal Stress Index Test

Adrenal stress index tests can measure the body's response to stress and help identify potential adrenal dysfunction.

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Anti-Inflammatory Diet for CFS

A diet rich in antioxidants and anti-inflammatory foods can help reduce oxidative stress and inflammation associated with CFS

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Mitochondrial Disorders

Mitochondria are like your car's engine. They need to work efficiently to produce energy. Poor energy delivery mechanisms are like your car not running smoothly.

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Paleo-Ketogenic Diet (PK Diet)

A paleolithic ketogenic diet (PK Diet) focuses on consuming foods our ancestors ate, such as meat, fish, vegetables, and healthy fats. It aims to provide fuel that is more efficiently used by your body's energy production process (mitochondria).

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Non-Coeliac Wheat Sensitivity (NCWS)

A type of wheat sensitivity that affects those with CFS/ME, leading to potential gut permeability issues, inflammation, and immune system problems. It's not the same as Celiac disease.

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Ketosis

A state where your body primarily uses ketones for fuel. It's achieved through a low-carb, high-fat diet. Ketones are produced when your body burns stored fat for energy. This type of energy production is more efficient.

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Ketone Breath Meter

A small handheld device that measures the levels of ketones in your breath. This helps to determine if you are in ketosis and if your body is using fat as a primary fuel source.

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Beta-hydroxybutyric Acid

A ketone body produced in the process of ketosis. It can be measured in the blood for the most accurate results, but it's also found in urine and breath.

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CoQ10 (Coenzyme Q10)

A supplement that helps to support the function of the mitochondria. It can improve the production of energy within the body, which is crucial for those with mitochondrial disorders.

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Magnesium

A mineral that plays a vital role in many bodily functions, including energy production, muscle function, and nerve function. It's particularly important for mitochondria.

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Niacinamide

A form of vitamin B3 that is essential for the function of mitochondria. It plays a role in the production of energy within the cells.

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Acetyl L-Carnitine

An amino acid that helps to shuttle fatty acids into the mitochondria, where they are burned for energy. It's a key component of the energy production process.

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Vitamin B12

A vitamin that's important for energy production, nerve function, and the metabolism of carbohydrates. It's also important for DNA synthesis and cell growth.

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D-ribose

A simple sugar that the body can use for energy. When taken as a supplement, it can help to boost energy levels and reduce recovery time after strenuous activity.

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Lactic Acid

A harmful byproduct of the body's metabolism. It can build up in the muscles after exercise, especially those with mitochondrial disorders, and can cause fatigue and pain.

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Malondialdehyde

A harmful molecule that is produced when cells are under stress or exposed to toxins. It can damage mitochondria and contribute to mitochondrial disorders.

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Parabens, Polybrominated Biphenyls (PBBs), Pesticides, Mercury, and Toxic Metals

Chemical compounds found in various products, including cosmetics, food, and flame retardants. They can damage mitochondria and contribute to mitochondrial disorders.

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Study Notes

Stress and Fatigue

  • Stress is a non-specific body response to any disturbance or demand, triggering a stress response.
  • Stressors can be positive (e.g., new job) or negative (e.g., fear).
  • A degree of stress is normal and can motivate action.
  • Extreme or chronic stress (distress) can harm body systems.
  • Identifying stress triggers is crucial in naturopathy.

Causes of Stress

  • Poor nutrition (e.g., processed foods, high alcohol intake).
  • Personal stress (e.g., unhappiness, financial problems, relationship issues).
  • Poor body functions (e.g., injury, illness, allergies, thyroid disorders).
  • Environmental stressors (e.g., radiation, pesticides, chemicals).

General Adaptation Syndrome

  • Describes three phases of the stress response controlled by the adrenal glands:
    • Alarm phase (fight-or-flight): The body mobilizes resources to counteract danger. The hypothalamus triggers the sympathetic nervous system, leading to adrenaline and noradrenaline release from the adrenal medulla. Adrenaline triggers inflammation and oxidative stress, while ACTH (anterior pituitary) triggers cortisol release from the adrenal cortex. Cortisol increases glucose, pain threshold, and inhibits immune response.
    • Resistance phase: The body returns to equilibrium after the stressor subsides. This recurring process is a part of human evolution.
    • Exhaustion phase: If stress persists, equilibrium is not restored and exhaustion follows. Prolonged stress hormone release negatively impacts health, leading to illness as cortisol levels eventually decrease.

Physiological Effects of Stress

  • Prolonged or excessive cortisol secretion leads to cortisol resistance (desensitization of glucocorticoid receptors).
  • Impaired cortisol negative feedback disrupts CRH (corticotropin-releasing hormone) release.
  • Elevated CRH increases mast cell activation, noradrenaline release, and amygdala glutamate upregulation (fear response).
  • High cortisol surges increase mineralocorticoid receptor binding, promoting inflammation.
  • Stress-induced inflammation is linked to various conditions (e.g., CVD, fibromyalgia).
  • Inflammation increases oxidative stress, potentially causing cellular damage, aging, and systemic tissue damage.
  • Chronic stress suppresses reproduction by affecting the HPAA.
  • Stress negatively impacts the immune system (decreased T-cell proliferation, reduced immune cell activity).
  • Chronic stress suppresses thyroid function (reduced TSH production, inhibited T4-to-T3 conversion, inactive rT3).
  • Stress impairs gut function by altering the gut-brain axis and affecting motility, secretions, and permeability. This can lead to GI disorders.
  • Stress downregulates the endocannabinoid (eCB) system, impacting mood and potentially leading to conditions like depression.

Stress in Clinical Practice

  • Clients may present with diverse symptoms originating from stress. Common stress-related symptoms include insomnia, fatigue, depression, irritability, headaches, and digestive problems.
  • Chronic stress is linked to numerous conditions (e.g., anorexia, asthma, autoimmune diseases, cancer, CVD, chronic fatigue syndrome, and mood disorders).
  • Assessing client stress levels is crucial during consultations.
  • Persistent stress initially causes hyperactivity in the HPAA, associated with issues like depression and anxiety. Continued stress results in hypo-activation, linked to fatigue and other conditions; further testing can identify where a client is on this spectrum.

Adrenals

  • Adrenal glands are integral to the stress response, producing glucocorticoids, noradrenaline, adrenaline, and the androgen DHEA (dehydroepiandrosterone).
  • DHEA potentially protects against negative stress consequences and neurotoxic cortisol effects.
  • Prolonged stress depletes the adrenal glands (adrenal exhaustion), making the body less resilient to future stress.

Adrenal Exhaustion

  • Key signs include fatigue, increased need for sleep, anxiety, irritability, low libido, yawning, back pain, infections, cravings, and reactive dysglycemia.
  • Other symptoms include cold/heat sensitivity, low body temperature, poor digestion, hypotension, and unstable pupillary reflex.
  • Adaptogens (e.g., ashwagandha, ginsengs, rhodiola) can prime the body to handle stress.

Natural Approach to Stress

  • Nutritional approach: Follow a CNM (clinical naturopathic medicine) diet and adjust it for individual needs. Focus on an anti-inflammatory diet.
  • Nutrient intake specifics: Emphasize whole foods rich in vitamins, minerals, and phytonutrients. Stabilize blood glucose levels by consuming complex carbohydrates (e.g., whole grains, legumes). Emphasize high quality protein (e.g., legumes, nuts, seeds, whole grains, fish, eggs) for neurotransmitter production (tyrosine, tryptophan). Supplement with glutamine for GABA, along with essential B vitamins, zinc, and taurine. Maintain a high potassium-to-sodium ratio (≥5:1) through fruits and vegetables. Support the microbiome with prebiotic/probiotic foods (e.g., dandelion greens, chicory, sauerkraut, kefir). Avoid refined carbs, alcohol, and caffeine.
  • Digestive support: Use bitters before meals to improve gastric acid secretion, and mindful eating.
  • Omega-3 fatty acids: The eCB system benefits from omega-3 fatty acids; a surplus of omega-6 fatty acids can lead to eCB desensitization.
  • Specific nutrients: Vitamin C supports adrenal function and the immune system. Vitamin B5 helps adrenal cortex function; B6 modulates neurotransmitters. B complex vitamins support ATP production. Vitamin E protects neuronal membranes. Magnesium reduces HPA activity and supports GABA synthesis. Phosphatidylserine normalizes stress responses. L-theanine promotes relaxation.

Supporting the eCB System

  • Prebiotics and probiotics support eCB function, impacting gut health and stress responses.
  • Polyphenol-rich foods and certain herbs (e.g., black pepper, cinnamon) support the eCB system.

Stress, Inflammation, and Oxidative Damage

  • Chronic stress increases oxidative stress (free radical damage) linking to various conditions.
  • Addressing stress and its effects should involve inflammation management.

Herbal Support

  • Herbs like chamomile, passionflower, lavender, and lemon balm provide nervine relaxation and stress relief.
  • Adaptogens (e.g., ashwagandha, Siberian ginseng) increase the body's resistance to stress.

Other Strategies

  • Exercise regulates the HPAA and influences mood neurotransmitters.
  • Natural therapies (e.g., acupuncture, aromatherapy).
  • Optimize sleep.

Establishing Purpose and Goals

  • A sense of purpose acts as a buffer against stress and overall inflammation. Exploring and establishing life goals helps in managing stress.

Practical Approach to Stress

  • Encourage clients to identify and solve problems proactively.
  • Focus on solutions and positive aspects.

Understanding Fatigue

  • Fatigue occurs when energy demand exceeds delivery.
  • Chronic fatigue often involves cellular energy systems.

Mitochondria and Fatigue

  • Mitochondria generate energy (ATP).
  • Mitochondrial dysfunction can lead to chronic fatigue syndrome.
  • Mitochondria are susceptible to nutrient deficiencies, environmental toxins, and oxidative damage.

Mitochondrial Dysfunction

  • Hyperglycemia promotes superoxide production, and inflammation increases ROS.
  • Protecting mitochondria involves optimizing antioxidants (e.g., CoQ10, vitamin E).

Key Nutrients for ATP Production

  • Various vitamins and minerals are crucial for ATP production (e.g., magnesium, B vitamins, iron, CoQ10).

Strategies for Improving Mitochondrial Function

  • Optimize nutrients for ATP production.
  • Manage blood sugar.
  • Reduce inflammation.
  • Decrease toxin exposure.
  • Enhance muscle mass.

CFS and ME

  • Chronic fatigue syndrome (CFS) often overlaps with myalgic encephalomyelitis (ME).
  • Features include long-term fatigue, post-exertional malaise, and muscle/joint pain.
  • Possible causes include infectious agents (e.g., EBV), immunological imbalances, abnormal HPA functioning, and mitochondrial dysfunction.
  • Intestinal health plays a role—dysbiosis (altered microbiota) can impact immune function and mitochondrial function.

Natural Approach to CFS/ME

  • Avoid caffeine, sugar, artificial sweeteners, and alcohol.
  • Emphasize omega-3 fatty acids, sufficient protein, and individualized immune/GI support.
  • A ketogenic diet may support mitochondrial function.

Ketogenic Diet in CFS/ME

  • Reduces inflammation, improves energy metabolism, and may enhance antioxidant defenses.
  • The diet involves low carbohydrates (<50 g/day), moderate protein (1.5 g/kg body weight), and high fat. Ketosis is attained through diet, and verified accurately through breath testing, urine tests, or blood.

Herbal Approach to CFS/ME

  • Liquorice supports adrenal function, while astragalus may help with the immune system.

Poor Energy Delivery Mechanisms (CFS/ME)

  • Poor energy delivery to body, brain, heart, and immune system affect numerous aspects of health leading to chronic symptoms.
  • Addressing energy delivery involves considering aspects like nutrient usage, mitochondrial function, thyroid/adrenal controls.

###Improving Energy Delivery (CFS/ME)

  • Begin with paleo-ketogenic diet; address mitochondrial function through essential nutrients and sleep quantity/quality; address thyroid and adrenal function.
  • Evaluate and address core temperature, along with other symptoms observed.

Case Studies (Jill, Andrea)

  • Case study notes include patient ages, professions, reported symptoms, dietary habits, medical history, and test results (e.g., salivary cortisol).
  • Plans for naturopathic support are based on this information. Specific testing for clients may reveal further underlying causes that require further testing and evaluation.

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This quiz explores the definition of stress, its effects on the body, and the physiological responses involved. Delve into the role of cortisol, the adrenal glands, and the stages of general adaptation syndrome. Learn about environmental stressors and their impacts on health conditions and immune function.

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