Module 9 Stress and Fatigue PDF

Stress Mechanism and Physiology: 1. General Adaptation Syndrome (Hans Selye): o Alarm Phase: Initial fight-or-flight response activates the hypothalamus, sympathetic nervous system, and adrenal medulla, releasing adrenaline, noradrenaline, and cortisol. This lea...

Stress Mechanism and Physiology: 1. General Adaptation Syndrome (Hans Selye): o Alarm Phase: Initial fight-or-flight response activates the hypothalamus, sympathetic nervous system, and adrenal medulla, releasing adrenaline, noradrenaline, and cortisol. This leads to increased glucose and inflammatory cytokines. o Resistance Phase: The body attempts to restore equilibrium once the stressor is removed. o Exhaustion Phase: Prolonged stress without restoration leads to negative health outcomes, such as chronic inflammation, immune suppression, and cortisol dysfunction. 2. Hypothalamic-Pituitary-Adrenal Axis (HPAA): o Chronic activation disrupts cortisol feedback, leading to inflammation and related conditions (cardiovascular disease, depression, etc.). o High cortisol levels impair insulin sensitivity, increase visceral fat, and disrupt reproductive and immune functions. 3. Inflammation and Oxidative Stress: o Chronic stress increases inflammatory markers and oxidative stress, contributing to systemic damage and diseases like rheumatoid arthritis and fibromyalgia. Fatigue Mechanism and Physiology: 1. Mitochondrial Dysfunction: o Mitochondria generate over 90% of the body's ATP. Dysfunction leads to fatigue, impaired organ function, and increased risk of chronic fatigue syndrome (CFS). o Factors like nutrient deficiencies, toxins, and oxidative stress compromise mitochondrial function. 2. Chronic Fatigue Syndrome and Myalgic Encephalomyelitis (ME): o Conditions characterized by prolonged fatigue, muscle pain, cognitive impairment, and other symptoms due to impaired energy delivery, mitochondrial dysfunction, and inflammation. Flashcards on Stress Flashcard 1: Q1: What is the general adaptation syndrome and its three phases? A1: The general adaptation syndrome describes the stages of stress response: Alarm phase (initial fight-or-flight response), Resistance phase (attempt to restore equilibrium), and Exhaustion phase (prolonged stress leading to health deterioration). Flashcard 2: Q2: How does the HPAA function during a stress response? A2: The HPAA (Hypothalamic-Pituitary-Adrenal Axis) regulates the stress response by stimulating cortisol release, which helps manage energy, immune response, and inflammation. Chronic activation disrupts feedback mechanisms, leading to cortisol dysfunction and inflammation. Flashcard 3: Q3: What are the long-term effects of prolonged cortisol release? A3: Prolonged cortisol release can lead to impaired insulin sensitivity, increased visceral fat accumulation, suppression of reproductive functions, immune dysfunction, and higher risk of cardiovascular disease. Flashcard 4: Q4: What are some physiological effects of chronic stress on reproductive health? A4: Chronic stress can inhibit normal reproductive functions by suppressing gonadotropin- releasing hormone (GnRH) secretion, affecting the release of sex hormones like estrogen, progesterone, and androgens. Flashcard 5: Q5: How does chronic stress lead to increased inflammation? A5: Chronic stress triggers a pro-inflammatory response, increasing levels of cytokines and oxidative stress, which can lead to conditions like cardiovascular disease, fibromyalgia, and chronic fatigue syndrome. Flashcard 6: Q6: What dietary changes can help manage stress more effectively? A6: A diet rich in whole foods, complex carbohydrates, high-quality protein, and micronutrients (especially B vitamins, magnesium, and omega-3 fatty acids) helps stabilize blood glucose levels and reduce stress. Flashcard 7: Q7: How do adaptogens help in enhancing stress resilience? A7: Adaptogens like ashwagandha, rhodiola, and ginseng improve the body's resistance to stress by modulating hormone levels and neurotransmitter activity, enhancing stress response and recovery. Flashcard 8: Q8: What are the consequences of cortisol dysfunction in chronic stress? A8: Cortisol dysfunction due to chronic stress can lead to cortisol resistance, resulting in unregulated inflammation, pain, gastrointestinal problems, depression, and increased risk of chronic diseases. Flashcard 9: Q9: How does the adrenal gland respond during the alarm phase of stress? A9: During the alarm phase, the adrenal medulla releases adrenaline and noradrenaline, while the adrenal cortex releases cortisol, mobilizing energy resources and preparing the body for a fight-or-flight response. Flashcard 10: Q10: What are the effects of chronic stress on immune system function? A10: Chronic stress suppresses immune functions by decreasing T-cell proliferation, inhibiting neutrophil activity, and reducing immune surveillance, increasing the risk of infections and immune-related diseases. Flashcard 11: Q11: What role does inflammation play in stress-related diseases? A11: Inflammation driven by chronic stress is a key factor in the development of various diseases, including cardiovascular disorders, arthritis, gastrointestinal issues, and mood disorders. Flashcard 12: Q12: How can the gut-brain axis be affected by stress? A12: Stress can alter gut-brain communication, affecting gastrointestinal motility, increasing gut permeability, and disrupting gut microbiota, potentially leading to digestive disorders like IBS. Flashcard 13: Q13: Why is cortisol regulation important for overall health? A13: Proper cortisol regulation helps maintain blood glucose levels, immune function, and metabolic processes. Dysregulation can cause insulin resistance, immune suppression, and increased abdominal fat. Flashcard 14: Q14: How do adaptogens like rhodiola and ashwagandha support stress management? A14: Adaptogens such as rhodiola and ashwagandha help modulate stress responses by enhancing the body's ability to adapt to stress, reducing fatigue, and improving mood and resilience. Flashcard 15: Q15: How does sleep quality relate to chronic stress management? A15: Poor sleep quality can exacerbate stress and disrupt cortisol levels. Improving sleep hygiene helps regulate the circadian rhythm, balance hormone levels, and enhance stress resilience. Flashcard 16: Q16: What are some common symptoms that indicate chronic stress? A16: Common symptoms of chronic stress include fatigue, irritability, insomnia, headaches, digestive issues, anxiety, and symptoms related to suppressed immune function. Flashcard 17: Q17: How does the potassium-to-sodium ratio impact stress levels? A17: A higher dietary potassium-to-sodium ratio helps reduce blood pressure and balance fluid levels, which can lower the physiological impact of stress on the cardiovascular system. Flashcard 18: Q18: How can an anti-inflammatory diet benefit stress management? A18: An anti-inflammatory diet, rich in fruits, vegetables, omega-3 fatty acids, and polyphenols, helps reduce oxidative stress and inflammation, alleviating stress-related symptoms. Flashcard 19: Q19: What is the role of magnesium in reducing stress and anxiety? A19: Magnesium acts as a cofactor for enzymes involved in neurotransmitter function, helps reduce cortisol levels, and supports muscle relaxation, thereby decreasing anxiety and stress. Flashcard 20: Q20: How can physical exercise help alleviate stress? A20: Regular physical exercise helps regulate cortisol levels, enhances mood by increasing endorphin production, and promotes better sleep, thus improving the body's ability to manage stress. Flashcards on Fatigue Flashcard 1: Q1: What is the primary cellular cause of fatigue? A1: Fatigue is primarily caused by mitochondrial dysfunction, which leads to inadequate ATP production, the main energy source for cells. Flashcard 2: Q2: How does mitochondrial dysfunction lead to chronic fatigue syndrome? A2: Mitochondrial dysfunction impairs energy production, resulting in symptoms of chronic fatigue syndrome (CFS), such as persistent fatigue, muscle pain, and cognitive impairment. Flashcard 3: Q3: What is the role of the Krebs cycle in energy production? A3: The Krebs cycle is a key metabolic pathway in mitochondria that generates ATP through the oxidation of nutrients, supplying energy for cellular functions. Flashcard 4: Q4: How can oxidative stress impair mitochondrial health? A4: Oxidative stress damages mitochondrial DNA, proteins, and lipids due to excessive reactive oxygen species (ROS), leading to impaired ATP production and increased fatigue. Flashcard 5: Q5: What are the common symptoms associated with chronic fatigue syndrome? A5: Symptoms of CFS include long-term physical and mental fatigue, post-exertional malaise, muscle and joint pain, unrefreshing sleep, and flu-like symptoms. Flashcard 6: Q6: How does a ketogenic diet support mitochondrial function? A6: A ketogenic diet shifts the body's primary fuel from glucose to ketones, enhancing mitochondrial respiration and reducing oxidative stress, thus supporting energy production. Flashcard 7: Q7: What nutrients are essential for ATP production in the body? A7: Key nutrients include magnesium, B vitamins (B1, B2, B3), coenzyme Q10, alpha-lipoic acid, and carnitine, which are involved in energy metabolism and mitochondrial function. Flashcard 8: Q8: How does mitochondrial health impact immune system function? A8: Healthy mitochondria are essential for energy-dependent immune processes. Dysfunction reduces immune efficiency, slowing infection recovery and increasing susceptibility. Flashcard 9: Q9: What role does magnesium play in managing fatigue symptoms? A9: Magnesium supports energy production, muscle relaxation, and nervous system health by aiding ATP synthesis and reducing stress-related symptoms. Flashcard 10: Q10: How can antioxidant supplementation benefit mitochondrial health? A10: Antioxidants such as Coenzyme Q10 and Vitamin E protect mitochondria from oxidative damage, improving energy production and reducing fatigue. Flashcard 11: Q11: What are some lifestyle factors that contribute to mitochondrial dysfunction? A11: Factors include poor diet, exposure to environmental toxins, inadequate sleep, chronic stress, and a sedentary lifestyle, all of which impair mitochondrial function. Flashcard 12: Q12: How does mitochondrial dysfunction affect physical and mental energy levels? A12: Mitochondrial dysfunction leads to reduced ATP production, resulting in fatigue, muscle weakness, cognitive decline, and overall lower energy levels. Flashcard 13: Q13: What are the benefits of Coenzyme Q10 for fatigue management? A13: Coenzyme Q10 supports mitochondrial function by enhancing ATP production and acting as an antioxidant to reduce oxidative stress, alleviating symptoms of fatigue. Flashcard 14: Q14: What factors increase oxidative damage to mitochondria? A14: Factors include aging, high levels of ROS, chronic inflammation, exposure to toxins, and nutrient deficiencies, all of which compromise mitochondrial health. Flashcard 15: Q15: How can nutrient deficiencies lead to mitochondrial dysfunction? A15: Deficiencies in key nutrients like B vitamins, magnesium, and Coenzyme Q10 disrupt energy metabolism, leading to impaired ATP production and increased fatigue. Flashcard 16: Q16: What are some non-nutritional approaches to improve mitochondrial health? A16: Approaches include regular physical activity, reducing exposure to environmental toxins, optimizing sleep, and practicing stress management techniques. Flashcard 17: Q17: How do inflammation and mitochondrial function relate in chronic fatigue? A17: Chronic inflammation increases ROS production, which damages mitochondrial function and reduces ATP production, contributing to fatigue and other symptoms. Flashcard 18: Q18: What impact does mitochondrial dysfunction have on aging processes? A18: Mitochondrial dysfunction accelerates aging by impairing cellular repair processes, increasing the risk of degenerative diseases, and reducing energy levels. Flashcard 19: Q19: How does acetyl L-carnitine support mitochondrial energy production? A19: Acetyl L-carnitine facilitates the transport of fatty acids into mitochondria for ATP production, enhancing mitochondrial function and reducing fatigue. Flashcard 20: Q20: How can optimizing sleep patterns reduce symptoms of chronic fatigue? A20: Quality sleep allows for mitochondrial repair, reduces oxidative stress, and balances hormone levels, improving energy production and reducing fatigue symptoms. These flashcards provide a comprehensive review of key concepts related to stress and fatigue, covering physiological mechanisms, symptoms, management strategies, and therapeutic approaches. Key Supplements and Nutrients for Stress 1. Vitamin C (500 mg – 2 g daily) o Function: Acts as a key water-soluble antioxidant, especially important for the central nervous system (CNS). It helps reduce stress-induced free radical damage and cortisol levels, supporting adrenal function. Vitamin C also boosts immune response by enhancing T-cell activity and natural killer cells. 2. Vitamin B5 (Pantothenic Acid, 100 – 300 mg daily) o Function: Essential for adrenal cortex function, aiding in the production of glucocorticoids and other adrenal hormones. It may help reduce cortisol secretion during stress. 3. Vitamin B6 (Pyridoxine, 50 – 100 mg daily) o Function: Modulates neurotransmitters like GABA and serotonin, which influence anxiety, depression, and pain perception. It helps reduce the physiological impact of stress by downregulating glucocorticoid receptors. 4. Vitamin B Complex o Function: Supports the nervous system and energy production through its role in the Krebs cycle. B vitamins, particularly B1, B6, B9, and B12, play roles in neurotransmitter synthesis, improving mood and reducing stress-related symptoms. 5. Magnesium (100 – 400 mg daily as citrate, taurate, or glycinate) o Function: Helps attenuate HPAA activity, reducing cortisol levels. It's crucial for GABA synthesis, muscle relaxation, and the serotonin-melatonin pathway. Magnesium deficiency can exacerbate stress and anxiety symptoms. 6. Phosphatidylserine (200 – 400 mg daily) o Function: Normalizes the stress response by buffering the HPAA, thus reducing cortisol levels and enhancing mood and sleep quality. 7. L-theanine (200 – 400 mg daily) o Function: Found in green tea, it increases GABA, dopamine, and serotonin levels, promoting relaxation without drowsiness. L-theanine can help improve cognitive function and reduce stress. 8. Ashwagandha (500 – 1000 mg daily)  o Function: An adaptogen that conserves and boosts energy reserves. It supports adrenal health, reduces anxiety, enhances mood, and improves physical and mental performance. 9. Omega-3 Fatty Acids o Function: Supports the endocannabinoid system, which influences stress response, mood, and inflammation. A balanced intake of omega-3s helps regulate cortisol levels and improve stress resilience. 10. Reishi Mushroom (3 – 9 g daily) Function: Acts as an adaptogen with sedative properties, promoting relaxation and sleep. It also supports the immune system by increasing natural killer cell activity. Key Supplements and Nutrients for Fatigue 1. Coenzyme Q10 (100 – 300 mg daily) o Function: Essential for electron transport chain function in mitochondria, supporting ATP production. It acts as a powerful antioxidant, neutralizing reactive oxygen species (ROS) and reducing fatigue. 2. Alpha-Lipoic Acid (300 – 600 mg daily) o Function: An antioxidant that supports mitochondrial enzymes involved in glucose oxidation and ATP generation. It helps protect mitochondrial structures from oxidative stress. 3. Acetyl L-carnitine (500 – 2000 mg daily) o Function: Facilitates the transport of fatty acids into mitochondria for energy production through beta-oxidation, enhancing ATP production and reducing mitochondrial reactive oxygen species (mtROS). 4. Magnesium (200 – 400 mg daily as citrate or malate) o Function: Plays a critical role in ATP production, muscle relaxation, and energy metabolism. Magnesium malate is especially beneficial for fibromyalgia and fatigue-related conditions. 5. B Complex Vitamins o Function: Support ATP production by acting as cofactors in the Krebs cycle and electron transport chain. They aid in the conversion of nutrients into energy and the proper function of mitochondria. 6. D-Ribose (5 – 15 g daily) o Function: Supports ATP regeneration and is useful in reducing fatigue and muscle soreness, especially in conditions like chronic fatigue syndrome. 7. Vitamin E (400 – 800 IU daily) o Function: A lipid-soluble antioxidant that protects cell membranes and mitochondrial structures from oxidative damage. It helps decrease stress- induced cortisol release and supports the adrenal cortex. 8. Liquorice Root (1 – 2 tsp powder daily) o Function: Supports the adrenal glands, especially during low cortisol production, reducing fatigue. It has anti-inflammatory effects that help counter ROS-induced tissue inflammation. 9. Omega-3 Fatty Acids (EPA and DHA) o Function: Vital for the structure and function of mitochondrial membranes. Omega-3s reduce inflammation, support mitochondrial growth, and improve cognitive function. 10. Ketogenic Diet (Nutritional Ketosis)  o Function: Shifts the body's primary fuel source from glucose to ketones, enhancing mitochondrial respiration, reducing oxidative stress, and supporting sustained energy production. These supplements and nutrients address various mechanisms related to stress and fatigue, such as enhancing mitochondrial function, reducing oxidative stress, supporting adrenal health, and improving neurotransmitter balance.