The Science of Stress. Erica Oberg, ND MPH Naturopathic Doctor

Transcription

1 The Science of Stress Erica Oberg, ND MPH Naturopathic Doctor

2 Tonight s topics Telomeres Fight, flight or freeze Adrenal Fatigue Brain Balance Genetics Five factors that affect stress response

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4 INTERHEART study researched 24,767 people from 52 countries Stress at work Stress at home Financial stress: dissatisfaction with economic status Stressful life events: marital separation or divorce, loss of job or retirement, loss of crop or business failure, violence, major intra-family conflict, major personal injury or illness, death or major illness of a close family member, death of a spouse Sense of control Presence of depression Lancet. 2004;364(9438): General stress adds 50% add l risk! Chronic stress = over 200%

5 ACES study researched over 17,000 children Childhood stress leads to adverse health effects in adulthood Childhood stress predicts earlier mortality Childhood stress can be healed with counseling & forgiveness

6 Stress & Cancer Weak research - unlikely that stress causes cancer Stress does influence progression and metastasis Future Oncol Dec; 6(12):

7 Stress impacts women & men differently

8 Life Wheel Assessment

9 Stress hormones control Basal metabolic rate Focus & attention Food intake / satiety Fat distribution Blood sugar & insulin sensitivity Inflammation

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11 Selye s General Adaptation Theory

12 Example 1: hyperactive adrenals 21F taking semester off college d/t health status 60 lb gain in 8 mo Rashes, anxiety, freneticism insomnia, fatigue Misdiagnosed as Lyme Dz

13 Hyperactive adrenals

14 Hyperactive adrenals

15 Environmental factors BPA (plastics) increase fat by raising/mimicking cortisol Wang J, Sun B, Hou M, Pan X, Li X. The environmental obesogen bisphenol A promotes adipogenesis by increasing the amount of 11β-hydroxysteroid dehydrogenase type 1 in the adipose tissue of children. International Journal of Obesity, (23 October 2012) doi: /ijo

16 Glycemic Variability

17 Eating for overactive adrenals Anti-inflammatory diet Avoid food allergies Low glycemic index Possibly, ketogenic or paleo diet

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19 Time perception the brain can trick us!

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23 Reward & Motivation

24 Dopamine triggers

25 Dopamine level controlled by genetics

26 COMT gene - worriers vs warriors Slow variant (AA or MetMet) Higher dopamine Worse handling of stress & pain More creative, higher cognitive function when not stressed Fast variant (CC or ValVal) Less dopamine Performs best under stress Prone to depression, less exploratory PLoS Genet Apr 27;13(4) ur J Neurosci May;43(9)) J. Alzheimers Dis (3): 461 9

27 Change your response

28 Rebecca Gladding This is your Brain on Meditation Psychology Today 2013

29 Oberg E. Global Adv Health Med. 2013;2(2):20-25

30 Blood pressure changes Oberg. Global Adv Health Med. 2013;2(2):20-25

31 Side-benefits of mindfulness I feel like I have a new tool to deal with an aging mother in another state, the uncertainty of our modern world, and with the students and staff I work with who are experiencing their own traumatic life events. Just as regular physical exercise has become important to my daily routine and ultimately health and well-being, mindfulness practice is now part of my daily life and has already had effects on my health and well-being. Oberg. Global Adv Health Med. 2013;2(2):20-25

32 Effects of Mindfulness Decreased cortisol secretion Decreased amygdala activity (decreased emotionality) Increased prefrontal cortex Increased GABA secretion (inhibitory neurotransmitter) Increased Parasympathetic activity Grossman PJ. Mindfulness-based stress reduction and health benefits. A meta-analysis. Psychosom Res 2004;57(1):35-43

33 L-theanine Theanine (Camellia sinensis) Relaxing without sedation Increased GABA, dopamine Increased alpha-wave activity Synergistic with caffeine best consumed as tea

34 Choudhary et al. J Evid Based CAM 2016 Kalani et al, BMJ Case Rep 2012 Withania somnifera 300 mg ashwagandha reduced perceived stress, BMI & food cravings (n=52) 55%-69 decrease in cortisone metabolites

35 Melatonin Inhibits cortisol, preventing nocturnal glucocorticoid signaling and gluconeogenesis Mitochondrial antioxidant Soszynski 1989 Bruls 2000 Pawlikowski 2002

36 Selye s General Adaptation Theory

37 Burned out adrenals Light-headedness, dizziness Low blood pressure Unstable blood sugar Cognitive, memory problems, brain fog Darkening skin Excess urination, craving salt Wired but tired

38 Example 2: burned out adrenals 57yo female Lean but type 2 diabetes x4 years 24yo son back at home, caretaking for mother with dementia Self-described stress-eater with no time for exercise Wondering about her rash

39 Adrenal insufficiency

40 How we make cortisol

41 Cofactors B5, B6 Zinc, selenium DHEA (precursor) L-carnitine (if TG low) Ginkgo? Vitamin A?

42 Glycerrhiza glabra (Licorice) Prolongs cortisol Inhibits conversion of cortisol to cortisone Antiviral Raises blood pressure

43 Eating for depleted adrenals Nourishing, slow burning foods Never skip meals, especially breakfast Pay attention to electrolytes Consider grass-fed beef, bone broth, coconut oil

44 IV Super-charged nutrition

45 Replacing electrolytes

46 Other effects of stress?

47 Lengthening telomeres Walking 3 hours per week for 3 months causes so many new neurons to grow that it actually increased the size of people s brain! Drinking green tea inhibits telomere destruction After only 3 weeks at a meditation retreat, telomeres lengthened Free Radic Biol Med Jun 1-15;52(11-12): Psychoneuroendocrinology Nov;61:26-7. Br J Sports Med Oct;48(19): Eur J Pharmacol Sep 1;641(2-3):

48 Int J Health Sci Oct; 8(4):

49 NAD +

50 Rx for stress resiliency Understand what stress does to the body and blood sugar Address your calendar cancel events, say no, prioritize time for you Plan for the impact stress has on mood & motivation Ways to reframe your relationship with life stressors Mind-body techniques and self-care practices

51 Self-care techniques Visualization and Guided Imagery Acupuncture, osteopathy, massage Prayer Time in nature Laughter Supplements and botanicals

52 Experience it Qi Gong Tai Chi vodk2zw4 Yoga kneoyh98

53 CBD - cannabidiol Non-psychoactive component of hemp or Cannabis Adaptogen-class botanical Increases stress resiliency Promotes homeostatis Modulates mood both energizing and calming, relaxing Anti-inflammatory Neuroprotective

54 Time in Nature Wolf, K.L., S. Krueger, and M.A. Rozance Stress, Wellness & Physiology - A Literature Review (

55 Stress reduction

56 Sukha & Sthira Sthira = Effort Sukha = Ease A concept from yoga philosophy

57 Thank you! Telomeres Fight, flight or freeze Adrenal Fatigue Brain Balance Genetics Questions?