Regenesis · PDF file · 2016-04-27How Does the Body Respond to Stress? • Part of the brain called the Limbic system helps us to survive – Physical and emo:onal response to...

Regenesis

Stressandperformance

StressTerms •  Allostasis– Maintainingstabilitythroughchangeoradap:onofthesystem

•  Allosta:cload– Wearandtearonthesystemcausedbyrepeatedboutsofallostasis.Inefficientturningonoroffoftheresponsesystem.

HormonalChanges

OvertrainingSymptoms•  Decreasedperformance•  Fa:gue•  Moodchanges–  Irritabilityanddepressedmood

•  Lossofmo:va:on•  Increasedriskofinjury•  Difficultysleeping•  Slowerrecovery

HowDoestheBodyRespondtoStress?

•  PartofthebraincalledtheLimbicsystemhelpsustosurvive– Physicalandemo:onalresponsetostresstoallowustosurvivean“event”orseriesofevents-wedon’thavetothinkaboutit.Itjusthappens

– Controlsneurochemicals– Signalsthebodytorespondthroughhormonerelease

StressExamples•  Emo:onal– Threatresponse–“bear”– Gradual

•  Travel•  Mul:plegames,mee:ngs,deadlines•  Inarut/expecta:ons

•  Physical– Pain,injury,mul:plegameswithmusclefa:gue– Arthri:s,medicalproblems

WhatHappenstoCauseaDropinPerformance?

•  HormoneshiWsandchanges•  Gradualincreaseininflamma:onsystemically•  Lossoffuelstorageornotabletorepairwithgradualinjuryorincreasedriskofinjury

•  Chemicalchangesinthebrainaffectmoodandmo:va:on

OvertrainingOverview•  Stresssystemgetsoverac:ve•  Nervoussystemimbalance–  Increasedheartrate–“sympathe:coverdrive”

•  Immunedysfunc:on-hardtofightoffinfec:on

•  Aminoacidimbalances,vitamindeficiencies•  Musclecarbohydratestoragedeple:on•  ImpairedGutfunc:on

–  JSportsSci.2010Feb;28(3):309-17

BrainResponse•  Hypothalamus– Centralpartofbrain– Servesasarelaycentertotellthebrainwhatchemicalstoproduceandtellsthebodywhathormonestomake

– CommunicatestoasmallpartofthefrontofthebraincalledthePituitaryglandthatreleaseshormones

HormoneChanges•  Brainsendssignalstoorgansinthebody– Adrenalglands-controlfuelavailability– Thyroidgland-controlsmetabolism– Tes:cles-repair

AdrenalResponseAdrenalglandsarepyramidshapedglandsthatsitrightabovethekidneysProduceCor:sol,DHEA,Adrenalin,Aldosterone

AdrenalResponse•  Cor:sol–  Controlsbody’sfuelresponsetostress

•  DHEA–  Counteractsnega:veimpactofcor:sol

•  Adrenalin–  Improvesalertness,heartrate,abilitytodeliverfuel

•  Norepinephrine–  Similartoadrenalin

•  Aldosterone–  Controlsfluidsandsaltinbody

Cor:sol•  Bodycannotsurvivewithoutcor:solandwillmakecor:solattheexpenseofotherhormones

•  Increasesbloodsugarandfattomakeitavailableasfuelforbrainandmuscle

•  Drivesproduc:onofadrenalin

Cor:solandtheBrain•  Shrinkingofallareasofthebrainoccurwithelevatedcor:solwiththeexcep:onofasmallareacalledtheAmygdala.Thisareacontrolsthepercep:onofstress.Asthisareagrowsitbecomeseasiertocreateathreatresponse.

•  Cor:solaffectswhichneurochemicalsareproduced.

•  “Fightorflight”nervoussystemgetsturnedon

Cor:sol•  Shorttermincreasehelpsbodytosurvivethestressevent

•  Longtermcausesbreakdown– Breaksdownmuscle-increasedstrains,lossofpower

– Breaksdownbone-increasedfractures– Damagetomemorycenterinthebrain(hippocampus)

HighCor:soltoDHEARa:o•  Brain-

–  lessmemoryandlearning,interruptssleep•  Musculoskeletal

–  Proteinturnover,connec:ve:ssueturnover,boneturnover•  Carbohydratemetabolism

–  Glucoseandinsulinaffected•  Inflamma:on

–  Pro-inflammatorystate,immunechanges•  Detoxcapacity

–  Moreproblemswithoxida:vestressandhandlingheavymetals•  Fatandproteinmetabolism

–  Proteinturnover,fatgaincentrally,increasedserumlipids•  Endocrinefunc:on

LongTermCor:solEleva:on•  Slowsdowngut–foodmovesslowerthroughGItract

•  Lessabsorp:onofnutrientsfromfood•  Insulinresistanceleadingtoincreasedfatdeposi:oncentrally(bellyfat).Thisalsocausesproblemswithmusclerepairasinsulinhelpspushaminoacidsintomuscleforrepair

Sympathe)c Parasympathe)c

-mo:va:on -calmHelpssleep,repairinbrain

Norepinephrine-alert,vigilance -happy

Adrenalin-requirescor:solformanufacture.Res:ngheartrateelevateswithovertraining

Glutamate-helpsmemory.Mains:mulatorinthebrain-highamountsleadtodamageofbrain:ssue(concussion)

Testosterone•  Testosteronetocor:solra:oishelpfultolookatwhentryingtoop:mizetraininggains

•  Thehigherthera:othebeierthegains•  Ascor:solincreases,testosteronedecreases–  Traininggainsbecomemoredifficult–  Inflamma:onsignalingincreases(pain)– Gutbreaksdown(furtherincreasinginflamma:on)– Moodalters(testosteronehelpsdopamine)– Hippocampalneurogenesis-recoveryofbrain,memory

TestosteroneandTraining•  StudydonewithUSArmyRangertraining•  Intensive8weekmilitarytrainingcourse•  Average1000kcal/ddeficit•  Measuredver:caljumpheight,explosivepoweroutput,liWingstrength,bodymass/fataswellaslabsofTestosterone,cor:sol,IGF-1

TestosteroneandTraining•  Results-decreasejumpheight(-16%),explosivepower(-21%),bodymass(-13%),fatmass(-50%)

•  Testosterone,IGF-1significantlydeclined•  AMcor:solsignificantlyincreased•  NindlBCetal.MedSciSportsExerc2007Aug;39(8):1380-7

TestosteroneandTraining•  Ini:allybothtestosteroneandcor:solwillraisewithtraining

•  Withexcessivetrainingcor:solcon:nuestoclimbandtestosteronebeginstofall

•  Withincreasedcor:solthereisadeclineinmuscle,boneandsoW:ssueresul:nginfa:gueandincreasedincidenceofinjury

•  Canbereducedfor1-4daysaWerheavytraining•  Cor:solcanincreaseSHBG(holdsontotestosterone)

TestosteroneandSleep•  Sleepdepriva:onto5hoursnightlyreducedtestosteroneinhealthymalesby15%inoneweek.

•  Causedbyincreasedcor:sol–  Leproult,Effectof1WeekofSleepRestric:ononTestosteroneLevelsinYoungHealthyMen,JAMA

2011

HowToManage?•  Mindset•  Movement•  Nutri:on•  Recovery

Mindset•  Inventorythoughtsandemo:ons•  Posi:vethinking/posi:veimages•  Payaien:ontoburnoutfeeling•  Planningaheadtobeatpeak

Movement•  Anymusclesubs:tu:onpaierns•  Painandadap:on•  Rangeofmo:on,strength,taskspecific•  Insideouttraining-core–shoulder/hipgirdle-extremi:es

•  Forinac:vepeoplejuststartahabitofmoving

Nutri:on•  Avoidskippingmeals•  Eatbalanced•  Meetcaloricgoals•  Plentyofprotein•  Mul:plevegetablesandcolorsoftherainbow•  Adequatecarbsaroundcompe::onvsketogenic•  Properhydra:on•  Goodfatsversusbadfats

FatsintheDiet

FatsandDisease

Recovery•  Sleep•  Nutri:on:mingandquality•  Adaptagens•  AvoidingchronicuseofNSAID’sandTylenol– Usefoodforinflamma:oncontrol– Naturalalterna:ves-ginger,greentea,curcumin,bromelain,boswellia,fishoil

Sleep•  Poorsleepqualityandquan:tyisdirectlyrelatedtobodyfatandproblemswithstressresponseduringtheday

•  Need6-8hoursuninterruptedsleep(someneed9-10)

•  Brainatrophyseeninsleepdeprived•  Goodhabits– NobrightlightsorTVrightbefore– Don’tlookatstressfultopicsbeforebed– UsebedroomforsleepnotTV/reading–  Bedbeforemidnight

Alcohol•  WillenhanceinhibitoryeffectsofGABAwhenconsumedoccasionally.

•  Chronicconsump:onleadstodown-regula:oninnumberandsensi:vityofGABAreceptors

•  DepletesB-vitamins,Magnesium

Alcohol•  Gutfunc:onchanges– Canleadtosmallbowelovergrowthandchangeflora–1drinkadayforwomenand2drinksadayformen

–  Moderate alcohol consumption is associated with small intestinal bacterial overgrowth, study finds.” ScienceDaily, 28 November 2011.

Cor:solandtheGut•  Cor:solsupressedNKcellsloweringimmunefunc:on.

•  SupressesSIgA-themostcommonimmunoglobulinthatisintheGALT.Allowspathogencoloniza:onandincreasesfoodsensi:vi:eswhichfurtherpromotesdysbiosis.

•  Dysbiosisisseenbythebodyasanemergencycondi:onthatwillupregulateCor:solrelease

Depressionandgutfunc:on•  Thegut-brainbarrierinmajordepression:Intes:nalmucosaldysfunc:onwithanincreasedtransloca:onofLPSfromgramnega:veenterobacteria(leakygut)playsaroleintheinflammatorypathophysiologyofdepression.MichaelMaes,MartaKuberaandJean-ClaudeLeunis.NeuroendocrinolLe72008;29(1):117–124.

GutFunc:on

Probio:cs

Galdeano,Maldonadoetal.ProposedModel:MechanismsofImmunomodula:onInducedbyProbio:cBacteriaMinireview.CLINICALANDVACCINEIMMUNOLOGY,May2007,p.485–492

HowtoManage?•  Minimizetheglycemic(immediatereleasesugar)impactof

thefoodandthe:mingofea:ng-lowglycemicindex,higherfiber–  Mediterranean-

•  Sofi,F.,Cesari,F.etal.BMJ2008;337:1344

•  HighorlowbloodsugarlevelsarestressorsthatsignalHPAaxisproduc:onofcor:sol.

•  Chronicbaddietcanresultinchronichighcor:sollevelsthatcauseanongoingcatabolic(breakdown)state

•  Don’tskipbreakfast•  Eatavarietyofvegetables(rainbow)•  Hydra:on

HowtoManage?

Vitamins•  Shouldbecer:fiedideallyifgivenformedicalpurpuses.NSF,cGMP,TDM

•  Bodyhasanincreaseddemandofvitaminsandnutrientswhenac:ve

•  Poorerabsorp:onofnutrientsfromgutwhenstressed

Vitamins•  VitaminC–  Requiredforsteroidbiosynthesis

•  B-vitamins– Maintainsteroidsecre:oninadrenalglands

•  Pantothenicacid,Niacin,Bio:n–  B12,B6,Folicacid

•  Redcellproduc:on,nerveregenera:on,neurochemicalbiosynthesis

•  Zinc– Assistswithtestosteroneproduc:onanddecreasesaromataseac:vity

L-Theanine•  Influencesthesecre:onofdopamineandserotonin

•  Dampenscaffeineeffectoncor:solsecre:on•  Increasesalphabrainwaveac:vity•  HelpsGABA-an:-anxiety,lowersglutamatesynthesis

Adaptogens•  Up-regulatelowfunc:oningstressresponses•  Downregulatehyperfunc:oningstressresponses

•  Keepsanormalstressresponsepresentandslowsdownorpreventsthebreakdownthatbeginstohappenwithcor:solshiWs

•  Workonheatshockproteinsatthecellularlevel-(likegesnginasauna)

AdaptagenExamples•  Rhodiolarosea–  Inhibitsadversebehavioralchangesassociatedwithexposuretochronicstressors

–  Improvesenduranceexerciseperformancebydecreasingthepercep:onofeffort•  JSportsMedPhysFitness.2010Mar;50(1):57-63

•  Cordyceps•  Ashwaganda•  PanaxGinseng

Phospha:dylSerine•  Phospholipid•  Improvesmoodandstressresistancetoacutestressor

•  BluntschronicstressinducedHPAaxisac:va:on(Cor:solResponse)

•  HelpswithreleaseofNE,Ach,Dopamine•  Increasesexercise:metoexhaus:on

–  Stress.7(2):119-26,2004Jun–  SportsMed.2006;36(8):657-69

Magnesium•  Exercisecausesaredistribu:onofmagnesiuminthebodytoaccommodatemetabolicneeds

•  LowormarginalMgimpairsexerciseperformance

•  Strenuousexerciseincreasesurinaryandsweatlossesthatmayincreasemagnesiumrequirementsby10-20%–  MagnesRes.2006Sep;19(3):180-9