Stress and performance

Transcription

1 Regenesis

2 Stress and performance

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4 Allostasis Stress Terms Maintaining stability through change or adap:on of the system Allosta:c load Wear and tear on the system caused by repeated bouts of allostasis. Inefficient turning on or off of the response system.

5 Hormonal Changes

6 Overtraining Symptoms Decreased performance Fa:gue Mood changes Irritability and depressed mood Loss of mo:va:on Increased risk of injury Difficulty sleeping Slower recovery

7 How Does the Body Respond to Stress? Part of the brain called the Limbic system helps us to survive Physical and emo:onal response to stress to allow us to survive an event or series of events- we don t have to think about it. It just happens Controls neurochemicals Signals the body to respond through hormone release

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9 Stress Examples Emo:onal Threat response bear Gradual Travel Mul:ple games, mee:ngs, deadlines In a rut/expecta:ons Physical Pain, injury, mul:ple games with muscle fa:gue Arthri:s, medical problems

10 What Happens to Cause a Drop in Performance? Hormone shiws and changes Gradual increase in inflamma:on systemically Loss of fuel storage or not able to repair with gradual injury or increased risk of injury Chemical changes in the brain affect mood and mo:va:on

11 Overtraining Overview Stress system gets over ac:ve Nervous system imbalance Increased heart rate sympathe:c overdrive Immune dysfunc:on- hard to fight off infec:on Amino acid imbalances, vitamin deficiencies Muscle carbohydrate storage deple:on Impaired Gut func:on J Sports Sci Feb; 28(3):

12 Hypothalamus Central part of brain Brain Response Serves as a relay center to tell the brain what chemicals to produce and tells the body what hormones to make Communicates to a small part of the front of the brain called the Pituitary gland that releases hormones

13 Hormone Changes Brain sends signals to organs in the body Adrenal glands- control fuel availability Thyroid gland- controls metabolism Tes:cles- repair

14 Adrenal Response Adrenal glands are pyramid shaped glands that sit right above the kidneys Produce Cor:sol, DHEA, Adrenalin, Aldosterone

15 Adrenal Response Cor:sol Controls body s fuel response to stress DHEA Counteracts nega:ve impact of cor:sol Adrenalin Improves alertness, heart rate, ability to deliver fuel Norepinephrine Similar to adrenalin Aldosterone Controls fluids and salt in body

16 Cor:sol Body can not survive without cor:sol and will make cor:sol at the expense of other hormones Increases blood sugar and fat to make it available as fuel for brain and muscle Drives produc:on of adrenalin

17 Cor:sol and the Brain Shrinking of all areas of the brain occur with elevated cor:sol with the excep:on of a small area called the Amygdala. This area controls the percep:on of stress. As this area grows it becomes easier to create a threat response. Cor:sol affects which neurochemicals are produced. Fight or flight nervous system gets turned on

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21 Cor:sol Short term increase helps body to survive the stress event Long term causes breakdown Breaks down muscle- increased strains, loss of power Breaks down bone- increased fractures Damage to memory center in the brain (hippocampus)

22 High Cor:sol to DHEA Ra:o Brain- less memory and learning, interrupts sleep Musculoskeletal Protein turnover, connec:ve :ssue turnover, bone turnover Carbohydrate metabolism Glucose and insulin affected Inflamma:on Pro-inflammatory state, immune changes Detox capacity More problems with oxida:ve stress and handling heavy metals Fat and protein metabolism Protein turnover, fat gain centrally, increased serum lipids Endocrine func:on

23 Long Term Cor:sol Eleva:on Slows down gut food moves slower through GI tract Less absorp:on of nutrients from food Insulin resistance leading to increased fat deposi:on centrally (belly fat). This also causes problems with muscle repair as insulin helps push amino acids into muscle for repair

24 Sympathe)c Parasympathe)c - mo:va:on - calm Helps sleep, repair in brain Norepinephrine- alert, vigilance - happy Adrenalin- requires cor:sol for manufacture. Res:ng heart rate elevates with overtraining Glutamate- helps memory. Main s:mulator in the brain- high amounts lead to damage of brain :ssue (concussion)

25 Testosterone Testosterone to cor:sol ra:o is helpful to look at when trying to op:mize training gains The higher the ra:o the beier the gains As cor:sol increases, testosterone decreases Training gains become more difficult Inflamma:on signaling increases (pain) Gut breaks down (further increasing inflamma:on) Mood alters (testosterone helps dopamine) Hippocampal neurogenesis- recovery of brain, memory

26 Testosterone and Training Study done with US Army Ranger training Intensive 8 week military training course Average 1000 kcal/d deficit Measured ver:cal jump height, explosive power output, liwing strength, body mass/fat as well as labs of Testosterone, cor:sol, IGF-1

27 Testosterone and Training Results- decrease jump height (-16%), explosive power (-21%), body mass (-13%), fat mass (-50%) Testosterone, IGF-1 significantly declined AM cor:sol significantly increased Nindl BC et al. Med Sci Sports Exerc 2007 Aug;39(8):1380-7

28 Testosterone and Training Ini:ally both testosterone and cor:sol will raise with training With excessive training cor:sol con:nues to climb and testosterone begins to fall With increased cor:sol there is a decline in muscle, bone and sow :ssue resul:ng in fa:gue and increased incidence of injury Can be reduced for 1-4 days awer heavy training Cor:sol can increase SHBG (holds on to testosterone)

29 Testosterone and Sleep Sleep depriva:on to 5 hours nightly reduced testosterone in healthy males by 15% in one week. Caused by increased cor:sol Leproult, Effect of 1 Week of Sleep Restric:on on Testosterone Levels in Young Healthy Men, JAMA 2011

30 Mindset Movement Nutri:on Recovery How To Manage?

31 Mindset Inventory thoughts and emo:ons Posi:ve thinking / posi:ve images Pay aien:on to burnout feeling Planning ahead to be at peak

32 Movement Any muscle subs:tu:on paierns Pain and adap:on Range of mo:on, strength, task specific Inside out training- core shoulder/hip girdleextremi:es For inac:ve people just start a habit of moving

33 Avoid skipping meals Eat balanced Meet caloric goals Plenty of protein Nutri:on Mul:ple vegetables and colors of the rainbow Adequate carbs around compe::on vs ketogenic Proper hydra:on Good fats versus bad fats

34 Fats in the Diet

35 Fats and Disease

36 Sleep Recovery Nutri:on :ming and quality Adaptagens Avoiding chronic use of NSAID s and Tylenol Use food for inflamma:on control Natural alterna:ves- ginger, green tea, curcumin, bromelain, boswellia, fish oil

37 Sleep Poor sleep quality and quan:ty is directly related to body fat and problems with stress response during the day Need 6-8 hours uninterrupted sleep (some need 9-10) Brain atrophy seen in sleep deprived Good habits No bright lights or TV right before Don t look at stressful topics before bed Use bedroom for sleep not TV/reading Bed before midnight

38 Alcohol Will enhance inhibitory effects of GABA when consumed occasionally. Chronic consump:on leads to downregula:on in number and sensi:vity of GABA receptors Depletes B-vitamins, Magnesium

39 Gut func:on changes Alcohol Can lead to small bowel overgrowth and change flora 1 drink a day for women and 2 drinks a day for men Moderate alcohol consumption is associated with small intestinal bacterial overgrowth, study finds. ScienceDaily, 28 November 2011.

40 Cor:sol and the Gut Cor:sol supressed NK cells lowering immune func:on. Supresses SIgA- the most common immunoglobulin that is in the GALT. Allows pathogen coloniza:on and increases food sensi:vi:es which further promotes dysbiosis. Dysbiosis is seen by the body as an emergency condi:on that will upregulate Cor:sol release

41 Depression and gut func:on The gut-brain barrier in major depression: Intes:nal mucosal dysfunc:on with an increased transloca:on of LPS from gram nega:ve enterobacteria (leaky gut) plays a role in the inflammatory pathophysiology of depression. Michael Maes, Marta Kubera and Jean-Claude Leunis. Neuroendocrinol Le7 2008; 29(1):

42 Gut Func:on

43 Probio:cs

44 Galdeano, Maldonado et al. Proposed Model: Mechanisms of Immunomodula:on Induced by Probio:c Bacteria Minireview.CLINICAL AND VACCINE IMMUNOLOGY, May 2007, p

45 How to Manage? Minimize the glycemic (immediate release sugar) impact of the food and the :ming of ea:ng- low glycemic index, higher fiber Mediterranean- Sofi, F., Cesari, F. et al. BMJ 2008; 337:1344 High or low blood sugar levels are stressors that signal HPA axis produc:on of cor:sol. Chronic bad diet can result in chronic high cor:sol levels that cause an ongoing catabolic (breakdown) state Don t skip breakfast Eat a variety of vegetables (rainbow) Hydra:on

46 How to Manage?

47 Vitamins Should be cer:fied ideally if given for medical purpuses. NSF, cgmp, TDM Body has an increased demand of vitamins and nutrients when ac:ve Poorer absorp:on of nutrients from gut when stressed

48 Vitamins Vitamin C Required for steroid biosynthesis B-vitamins Maintain steroid secre:on in adrenal glands Pantothenic acid, Niacin, Bio:n B12, B6, Folic acid Red cell produc:on, nerve regenera:on, neurochemical biosynthesis Zinc Assists with testosterone produc:on and decreases aromatase ac:vity

49 L-Theanine Influences the secre:on of dopamine and serotonin Dampens caffeine effect on cor:sol secre:on Increases alpha brain wave ac:vity Helps GABA- an:-anxiety, lowers glutamate synthesis

50 Adaptogens Up-regulate low func:oning stress responses Down regulate hyper func:oning stress responses Keeps a normal stress response present and slows down or prevents the breakdown that begins to happen with cor:sol shiws Work on heat shock proteins at the cellular level- (like gesng in a sauna)

51 Rhodiola rosea Adaptagen Examples Inhibits adverse behavioral changes associated with exposure to chronic stressors Improves endurance exercise performance by decreasing the percep:on of effort J Sports Med Phys Fitness Mar; 50(1): Cordyceps Ashwaganda Panax Ginseng

52 Phospha:dyl Serine Phospholipid Improves mood and stress resistance to acute stressor Blunts chronic stress induced HPA axis ac:va:on (Cor:sol Response) Helps with release of NE, Ach, Dopamine Increases exercise :me to exhaus:on Stress. 7(2): , 2004 Jun Sports Med. 2006; 36(8):

53 Magnesium Exercise causes a redistribu:on of magnesium in the body to accommodate metabolic needs Low or marginal Mg impairs exercise performance Strenuous exercise increases urinary and sweat losses that may increase magnesium requirements by 10-20% Magnes Res Sep; 19(3): 180-9