aor stress
TRANSCRIPT
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Energy, Fatigue, Sleep & Stress:
Shift from Drained to Energized
Dr. Mary Chou, PhD
Senior Scientist
Welcome!
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•
What is stress• Impact of stress on health
• Stress management
•Natural Health Products
for Energy, Stress, & Sleep
Energy, Fatigue, Sleep & Stress
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Stress
• Experienced in face of emotional or physical
threat, whether actual or imagined
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Stress
• Symptoms
– State of alarm
– Adrenaline production
– Short term resistance
– Exhaustion if stressor remains
– Irritability
– Muscular tension
– Inability to concentrate
– Physiological reactions (headaches, elevated heartrate)
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First stage: ALARM REACTION
•Classic “Fight or flight”
•Release adrenaline
-Muscles tense
-Heart beats faster
-Breathing increases
-Eyes dilate
-Perspiration increases-Stomach clenches
•Once the stress is removed ,
the body goes back to normal
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Second Stage: RESISTANCE
• Stress endures
• Adaptation
•
The adrenal glands release corticosteroids• Body must pull from its resources in the face
of sustained arousal
negative effects of stresson health
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Third stage: EXHAUSTION
• The body depleted of energy
• The immune system is depleted
• Resources get depleted
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Stress Management
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Stress Management
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Strong Social Network
• Close friends and family members on whomyou can count have far reaching benefits
for your health
•
Support in times of hardship,loss and illness
•Sense of belonging
– wards off loneliness• Increased sense of self-worth
• Feelings of security
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Cultivating Strong SupportNetworks
• Stay in touch
• Be proactive
• Know when to say yes and when to say no
• Do not compete with your friends
• Listen
• Challenge yourself
• Don’t be “needy” unless you must• Show your appreciation
Source - Mayo Clinic
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Exercise
• Helps improve sleep
• Relaxes tense muscles
• One of the best stress-reduction techniques
• Releases endorphins which positively affect well-being
•Improves mood
• Fitness reduces extremes when under pressure
• Regular exercise allows us to handle stressorsbetter
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Other Stress Management Techniques
• Time management
• Conflict resolution
•
Meditation• Guided relaxation & visualization (Autogenic
training)
•
Cognitive therapy
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How Does Stress Affect Us?
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The Effects of Chronic Stress
• Irritability
• Anxiety
• Fatigue
•
Promotes inflammation• Suppressed immunity
• Increased risk of CVD
• Infertility
• Change in eating habits
• Affects lifestyle
• Increases the risk of substance abuse
• Depression
• Increases the risk of suicide
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Stress and eating
• Eating stimulates the parasympathetic system
• Therefore eating has a calming effect
•
“Emotional eating”
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Study on Stress and EatingBehaviour
• Employees of a busy department store
• Looked at their diet when stressed
• Found that participants lost restraint when
stressed• Increased consumption
of high energy foods,
saturated fats
and glucose• Abnormally increased
appetite
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Stress and disease
• Leads to ulcers
• Raises blood pressure
•
Increases the risk of CVD• Weakens immunity
• Leads to burnout
• Strong link between stress, depression andanxiety
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Health Problems leading to ChronicStress
• Pain
• Heart disease
• Digestive problems
• Sleep problems
• Depression
• Obesity
• Skin conditions
• Autoimmune diseases
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Stress and Heart Disease
• Stress management decreases the risk of
relapse in heart disease patients by 40%.
• Stress hormones that are not used up for
“fight or flight” increase heart rate and blood
pressure and damages arteries.
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Products for Energyand Stress
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•
Proper functioning of the B complex of vitamins is essentialin delaying the onset of AGEs.
Advanced Glycation End-products (AGEs) are formed
when the proteins in our bodies are exposed to sugar.
“Glycation” reactions damage the structure of
proteins and hinder the function, and have been linked to
many progressive diseases of aging.
B Vitamins:
Energy and delayingonset of AGEs
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•Most bio-available sources of B-vitamins
Advanced B Complex
Serving Size: 3 Capsules
Benfotiamine 100 mg
B2 (Riboflavin-5-Phosphate) 7.5 mgB3 312 mg (Niacin - from Inositol Hexanicotinate)
B5 (Pantethine) 300 mg
B6 (Pyridoxal-5-phosphate) 100 mg
B12 (Methylcobalamin) 1000 mcg
Folic Acid 1000 mcg (5-methyltetrahydrofolate)
Biotin 500 mcg
Choline (Bitartrate) 600 mg
Inositol 384 mg (from Inositol,
Inositol Hexanicotinate)
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•Thyroid health:
Optimal heart rate, body temperature,
and metabolism.
•Insufficient thyroid hormone production
(hypothyroidism):
Fatigue, cardiovascular disturbances, constipation,
oversensitivity to cold, weight gain,
overall weakness, and depression.
Thyroid Health
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•Hormone building blocks (Tyrosine, Iodine).
•Clinically demonstrated thyroid stimulating effect
(Coleus forskohlii ,Bacopa monnieri ).
•Fundamental mineral support for thyroid function
(Copper, Zinc, Selenium).
Thyro Support
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• Application
– Stress
– Adrenal support
• Contains adaptogens which allow us to deal
with new demands, mobilize internal reserves,
and reduces alarm phase.
Ortho Adapt Vegan
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Ortho Adapt Vegan
Vitamin C 500 mg
Pantethine 200 mg
Licorice (Glycyrrhiza glabra) 800 mg(20 % glyzyrrhizin)
Siberian ginseng 200 mg
(Eleutherococcus senticosus) (0.8% eleutherosides)
Rhodiola (Rhodiola rosea) 150 mg
(3% rosavins, 1.6% salidroside, ~0.1 % ptyrosol)
Ashwagandha (Withania somnifera) 200 mg
(2.5% withanolides)
P t thi
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•Activated from of pantothenic acid
(Vitamin B5).
•Needed for production of CoA
Energy production.
•CoA is needed for the production of adrenal
hormones.
•Deficiency leads to symptoms of burnout:
fatigue, depression, headaches and low
immune function.
Pantethine
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Vitamin C
•Critical for ability to respond tostress.
•Vitamin C stores are rapidly
depleted when stressed.
•Prevents immune suppression.
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Rhodiola
•Pronounced anti-fatigue effect
• Enhances the body’s physical and
mental work capacity
• Reduces the impact of stress
• Enhances endurance
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Liquorice
•Contains glycyrrhizin
• Activates key receptors for
adrenal hormones
• Prevents degradation of adrenal hormones
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Siberian Ginseng
(Eleutherococcus senticosus)
• Improves immunity
• Improves physical performance
• Increases VO2 max
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Sleep
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•Sleep is a natural state of bodily rest,
essential for the maintenance of normal
motor and cognitive function,general alertness, well being.
•2types of sleep:
-REM (Rapid Eye Movement) sleep(“dreaming sleep”).
-Non-REM sleep - 4 stages of
progressively deeper sleep.
Sleep
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•
Deep sleep and REM sleep are especially vital.
•Troubles sleeping - disrupted sleep patterns.
•E.g., People suffering from insomnia
spend less time in deeper levels of sleep,
wake up more often, and experience
a reduction in very important REM sleep.
Sleep
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Chronic insomnia:
Excessive sleepiness
during the day
Impaired cognitive
and motor function
Confusion
IrritabilityIncreased risk of injury
Overall reduced quality of life
Causes of insomnia:
Stress, Anxiety, Diet,
Disruption of body’s
internal clock (jet lag)
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•
Indications: – Insomnia
– Anxiety
Ortho Sleep
Serving Size: 2 Capsules
GABA (Gamma Aminobutyric Acid) 100 mg
L-Theanine 200 mg
L-5-Hydroxytryptophan 100 mg (Griffonia Seed)
Melatonin 3 mgValerian Root (0.8% Valerenic acid) 150 mg
Passionflower (3.5% Vitexin) 32 mg
CYRACOSTM (lemon balm extract) 300 mg
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• Source: Green Tea
• Applications:
– Mood support
– Cognitive support
L-Theanine
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• Anti stress effects
• Key study looked at brain waves
– 50 participants given 50 or 200 mg of L-theanine
once a week – Increased alpha waves 40 minutes after ingestion
– Linked to relaxed wakefulness
– Decreased anxiety, the more anxious the greater the
effect• Shown to improve learning due to effect on
neurotransmitters (dopamine and serotonin)
L-Theanine
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GABA
Gamma-Aminobutyric Acid
• Applications
–
Anxiety – Insomnia
– Mood disorders
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• Inhibitory neurotransmitter
• Prevents transmission of impulses
between synapses
•
Calming effect on nervous system• Reduces time needed to fall asleep by
20%
• e.g., GABA receptor is the target for all
three classes of Rx anxiolytics
GABA
d h
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•Precursor to serotonin
• Serotonin is a keyneurotransmitter for sleep
• Increases REM sleep
• Regulates circadian cycles
L-5-Hydroxytryptophan
(5 HTP)
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•Melatonin receptors
Increases sleep duration
•Reduces time needed to fall asleep
•
Resets sleep-wakecycle (jet lag)
• Very well-researched
Melatonin
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• Improves sleep quality
•
Reduces time neededto fall asleep
• Induces GABA receptor effects
• Promotes calmness, relaxation and sleep
Valerian
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Passionflower
•Herbal sedative
•Improves sleep quality
and time needed to fall asleep
•Compared favourably to Rx anxiolytics
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•Main study showed that it improves
sleep quality in 1/3 of participants
vs 1/10 for placebo.
•Another trial showed that it helps
89% of people fall asleep,
80% stay asleep,and 82% saw improvements
with their anxiety.
Lemon Balm
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Thank You!
For more information -
website: http://www.aor.ca
e-mail: [email protected]