69 Questions
What is the primary reason for some individuals engaging in unhealthy modifiable lifestyle behaviours, according to the text?
As a way to cope with distress
How do clusters of combined modifiable lifestyle behaviours impact allostatic load, based on the text?
They contribute to an elevated allostatic load
What is the relationship between combined modifiable lifestyle behaviours and the association between exposure to stressors and allostatic load?
They partially explain the association
Why is health-conscious living emphasized in interventions for managing stress, according to the text?
To understand how choices affect health
How does lower SES contribute to individuals being at risk of living in chronic stressful situations?
By reducing access to medical care
In what way do clusters of unhealthy behaviours differ from a single modifiable lifestyle behaviour in terms of their impact on health?
Clusters have a greater effect on health
During which stage of the GAS model does an individual experience depletion of resources when trying to resist chronic stress?
Resistance stage
What is the term used to describe the cost paid when exposed to chronic stressors?
Allostatic load
Which individuals are more likely to be exposed to chronic stressors and have higher levels of perceived stress?
Individuals with low SES
What happens if an individual is not relieved from chronic stress and continues to experience the stressor according to the GAS model?
They reach the exhaustion stage
What type of lifestyle behaviors can be modified to affect health outcomes?
Modifiable lifestyle behaviors
Which phase in the GAS model represents the body's attempt to resist chronic stress by putting in a lot of energy and resources?
Resistance phase
Why do some individuals tend to drink alcohol, use drugs, or smoke when under stress?
To stimulate the release of dopamine and experience pleasure
What is the role of cortisol in triggering emotional eating?
To play a role in the emotional eating process
How can caffeine consumption impact stress levels in individuals?
By causing anxiety reactions
What is the primary function of the mesolimbic pathway in the brain's reward system?
To experience pleasure and reinforcement
Which characteristics make individuals more likely to engage in healthy behaviors according to the text?
High social support and learned optimism
What is the suggested strategy for managing stress related to caffeine consumption?
Taper high levels of caffeine consumption slowly
What is one way exercise can help individuals deal with stress?
Elevating endorphins in the bloodstream
Which neurotransmitters are known as the 'feel good' neurotransmitters in the brain and are influenced by exercise?
Serotonin, norepinephrine, and dopamine
What is one possible effect of overeating unhealthy foods when under stress?
Indirectly affecting health through poor eating patterns
How do emotional eaters typically attempt to cope with negative affect?
By using eating as a distraction from negative emotions
What is one reason why individuals may engage in stress-motivated eating according to the text?
To regulate negative moods experienced during stress
What effect does regular exercise have on self-efficacy and anxiety levels?
There is no significant correlation between self-efficacy increases and anxiety decreases
What is a key aspect that intervention programs for stress management must incorporate?
Lifestyle behaviours combined with stress management
Why is engagement in lifestyle risk behaviours concerning?
It is associated with higher rates of stress, anxiety & depression
What is one of the benefits of interventions teaching healthy lifestyle behaviours?
Preventing stress, anxiety & depression
Why is it important for interventions to take an integrated approach?
To target combined modifiable lifestyle behaviours
What is the recommendation regarding tailoring interventions teaching healthy lifestyle behaviours?
Tailor them for each specific sex
Why should gratitude be practiced according to the text?
To foster appreciation for what one has in life
How can hyper-fixating on negative things assist in thinking positively according to the text?
By contrast, making positive aspects more apparent
Which of the following is NOT a characteristic of individuals more likely to engage in unhealthy behaviors when coping with stress?
Resilience - hardiness
What is the primary purpose of keeping a stress log when coping with stress?
To identify primary stressors
Which of the following is NOT a benefit of helping others when coping with stress?
Preventing work stress and burnout
What is the potential downside of accepting help from others when coping with stress?
All of the above
What is the primary purpose of setting goals when coping with stress?
To provide a sense of purpose and control
What is the primary purpose of Seligman's What-Went-Well exercise?
To enhance happiness and well-being
What is the primary effect of caffeine on stress reactivity in the study mentioned in the text?
Raises serum cholesterol
In the study involving caffeine and stress reactivity, what was the outcome measure used?
Alpha-amylase
What is the potential consequence of chronic stress on vitamin levels according to the text?
Depletion of vitamin C and B-complex vitamins
Which diet has been associated with a reduced risk of depression according to the text?
Mediterranean diet
What is the main focus of the DASH diet as described in the text?
emphasis vegetables, fruits, and low-fat milk products
According to research, what proportion of people tend to eat more when stressed?
2/3
Which hormone plays a role in reducing appetite during stress, according to studies?
CRH
Which dimension of intersecting strategies is associated with changing the way a stressor is perceived?
Cognitive Restructuring
Which lifestyle factor has been found to have a significant impact on stress and allostatic load, according to research?
Mindfulness
What type of nutrition is associated with reducing stress levels, according to studies?
Balanced diet
Which of the following is NOT a characteristic of individuals more likely to engage in healthy behaviors when coping with stress, according to research?
High caffeine consumption
Which study examined the effects of physical activity on stress reactivity in normotensive, sedentary, non-smoking men and women aged 22?
Spalding et al, 2004
In a 10-month study, which group showed a greater reduction in CRP and IL-6: CARDIO or FLEX?
CARDIO
What was the primary focus of the 6-month trial conducted by Spalding et al in 2004?
Effects of aerobic training on stress reactivity
Which study investigated the impact of a 10-month aerobic exercise program on inflammation and mood in older adults aged 64 years and above?
Kohut et al, 2006
In a 6-month trial, which group showed the most significant improvement in stress reactivity: aerobic training, weight training, or non-treatment?
Aerobic training
Which of the following is not considered a macronutrient category?
Fiber
What kind of carbohydrates are found in nuts, seeds, legumes, and whole fresh fruits and veggies?
Complex carbohydrates
Which nutrient found in plants is bioactive but not essential?
Phytochemicals
Which nutrient helps in fueling our brains and skeletal muscles?
Glucose
What could be a potential health benefit of consuming low-glycemic foods?
Lower Triglycerides
What is the primary role of fiber in the diet?
Keeps the digestive system regular
What is the primary reason for recommending not to follow unsustainable diets according to the text?
They often deplete B-complex vitamins and vitamin C
In the context of nutrition and stress, what impact can chronic stress have on B-complex vitamins and vitamin C levels in the body?
Chronic stress depletes the levels of B-complex vitamins and vitamin C
Which of the following nutrients is particularly mentioned as being at risk of depletion due to chronic stress?
B-complex vitamins
How do highly restrictive diets negatively impact individuals' stress management and overall well-being?
By reducing the intake of essential nutrients needed for stress management
Which specific nutrient has been associated with a reduced risk of depression, according to the text?
Vitamin D
Which nutrient has been found to have a significant impact on stress levels and allostatic load, according to research mentioned in the text?
Magnesium
What diet has been shown to be effective in reducing stress and allostatic load, according to the text?
Mediterranean Diet
According to research mentioned in the text, which nutrient has been found to be excessively consumed by North Americans?
Sodium
What is the primary function of melatonin in the body, according to the text?
Regulates the sleep-wake cycle
Which of the following nutrients has been found to have a positive impact on sleep quality, according to the text?
Melatonin
Study Notes
Stress Management
- Stress seems to be associated with unhealthy lifestyle behaviors, increasing allostatic load and not being able to deal with stressors effectively.
- Lifestyle behaviors contributing to stress include:
- Drinking water in excess
- Lack of physical activity
- Unhealthy diet
- Smoking
- Poor sleep patterns
Physical Activity
- Exercise is an effective strategy to reduce anxiety and depression.
- Regular exercise boosts psychological well-being.
- Optimal mood-enhancing dosage levels of exercise: 150 minutes of moderate-intensity aerobics per week.
- Exercise can help calm us down and has benefits for overall well-being.
Nutrition
- Eating patterns often change when under stress, leading to unhealthy food choices.
- Eating can be used as a coping mechanism for negative emotions and tension.
- Eating can regulate negative affect through distraction, pleasure, and relaxation.
Self-Monitoring and Stress Management
- Keeping a stress log can help identify primary stressors and physiological, emotional, and mental reactions to them.
- Self-monitoring can cue when to engage in specific stress management strategies.
Kindness and Compassion
- Helping others can benefit both the helper and receiver, reducing unhealthy mental qualities and increasing healthy ones.
- Practicing kindness, generosity, and compassion can lead to greater health and well-being.
Achieving Goals and Resilience
- Setting and pursuing goals provides a sense of purpose and control, increasing self-esteem and self-efficacy.
- Pursuing goals adds meaning and structure to life, teaches time management, and develops coping capacity.
Health-Conscious Living
- How individuals manage stress is important, and interventions must include lifestyle behaviors in addition to stress management.
- Health-conscious living involves replacing counterproductive habits with productive ones.
Unhealthy Lifestyle Behaviors
- Some individuals may engage in unhealthy behaviors like drinking, smoking, or drug use when under stress, which can stimulate the dopamine reward system.
- These behaviors can produce a pleasurable feeling, but are ultimately harmful.
Nutrition and Stress
- Chronic stress can deplete vitamins, particularly B-complex and vitamin C.
- A deficiency in these vitamins can lead to anxiety, depression, insomnia, and muscular weakness.
- A balanced diet and supplements can help mitigate the effects of stress.
Mindful Eating
-
Eating mindfully can reduce stress and improve well-being.
-
Strategies for mindful eating include:
- Paying attention to hunger and fullness cues
- Eating slowly and savoring food
- Avoiding distractions while eating### Nutrients and Food
-
Nutrients are ingredients in food that provide energy or sustain cells and tissues
-
Classified into macronutrients (carbohydrates, protein, and fat), micronutrients (vitamins and minerals), and water
-
Phytochemicals are bioactive compounds found in plants, but not essential for human health (e.g., flavonoids, resveratrol, beta-carotene)
Carbohydrates
- Simple carbohydrates: sugars found in honey, whole milk, and table sugar; single or double glucose molecules
- Complex carbohydrates: dietary starches and fiber found in nuts, seeds, legumes, whole fresh fruit, and veggies; long-chain glucose molecules
- Glucose fuels brains and skeletal muscles, regulates blood sugar, and supports digestion
Fiber
- Consists of plant's indigestible organic compounds; not essential, but beneficial for health
- Found in foods like walnuts, flax seeds, and chia seeds
- Helps with regular bowel movements
Vitamins and Minerals
- Vitamins: essential organic substances, mostly acquired through food
- Fat-soluble vitamins (A, D, E, K) vs. water-soluble vitamins (C, B-complex)
- Minerals: inorganic substances necessary in small quantities
- North Americans consume too much sodium, which can cause blood pressure increases
Healthy Diets
- Emphasize fruits, veggies, healthy fats, and proteins, while minimizing processed foods, sugars, and red meat
- Examples: DASH, Mediterranean, and Vegetarian eating patterns
- Mediterranean Diet decreases the risk of cancer, CVD, Parkinson's, and Alzheimer's disease, as well as depression
Nutrition and Stress
- Pseudostressors/sympathomimetics: produce a stress-like response
- Stimulants like caffeine, nicotine, and theobromine increase arousal, cortisol, and epinephrine
- Chronic stress can deplete vitamins, particularly B-complex and vitamin C
- Deficiencies in these vitamins can lead to anxiety, depression, insomnia, muscular weakness, and upset stomach
Nutrition Recommendations
- Eat a balanced diet, avoiding highly restrictive diets
- Limit saturated fats, sugar, and salt
- Increase fiber, fruits, veggies, and protein
- Consider B-complex and vitamin C supplements
Mindful Eating and PA Recommendations
- 5 Ways to Practice Mindful Eating: Increase BDNF, eat slowly, savor food, etc.
- PA Recommendations: avoid overdoing it, challenge negative thinking, find intrinsic reward, maintain routine, and find a workout partner
Sleep
- Insomnia affects 15%-35% of the general population
- Associated with poor cognitive performance, emotion regulation, hypertension, metabolic dysregulation, and immune impairment
- Melatonin is the sleep hormone produced in the pineal gland
- Chronic insomnia is associated with elevated nocturnal cortisol and stress
Sleep Recommendations
- Practice sleep hygiene: consistent sleep schedule, comfortable conditions, avoid electronics before bed
- Check diet intakes: caffeine, alcohol, sugar, and magnesium
- Engage in stress management techniques: CBT-I, relaxation, and breath control
Test your knowledge on the concept of allostatic load in relation to prolonged overstimulation of the stress response. Explore the GAS model proposed by Selye and understand how the body responds during the resistance stage to chronic stress.
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