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NUTRITION CH 10

Terms in this set (81)

stressor
any physical or psychological event or situation that triggers physical and emotional reactions
stress response
physical and emotional reactions to a stressor
stress
the general physical and emotional state that accompanies the stress response
What 2 systems in the body are responsible for physical response to stressors?
nervous and endocrine
Actions of Nervous System
nervous system = brain, spinal cord, nerves
part that is not under conscious supervision = autonomic nervous system-->controls digestion, heart rate, breathing, bp, etc; has 2 divisions: parasympathetic division (controls when relaxed (digestion, storing energy, growth)) and sympathetic division (controls when aroused (exercise, emergency)); SYMPATHETIC nerves use NOREPINEPHRINE to exert actions on nearly every organ, sweat gland, blood vessel, and muscle to enable body to handle emergency--stop storing energy/respond to crisis
Actions of endocrine system
system of glands, tissues, and cells that helps to control body functions by releasing hormones and other chemical messengers into the bloodstream to influence metabolism and other body processes; prepares body to respond to stressor
Two work together
chemical messages/actions of sympathetic nerves cause release of key hormones, cortisol and epinephrine
Cortisol and Epinephrine trigger changes in body during stress response: Fight-or-flight reaction
Heart/respiration rates accelerate to speed oxygen through the body; hearing and vision become more acute; the liver releases extra sugar into the bloodstream to boost energy; perspiration increases to cool the skin; brain releases endorphins (which can inhibit sensations of pain) in case you are injured
Return to homeostasis
parasympathetic division of autonomic nervous system takes over to restore homeostasis so the body maintains bp, heart rate, hormone levels, and other vital functions within narrow range of normal; calms body down, slows rapid heartbeat, dries sweaty palms, and returns breathing to normal; digestion/temp regulation regained; damage repaired
Cognitive appraisal of a potential stressor strongly influences how one responds. Two factors that can reduce the magnitude of the stress response are:
successful prediction and the perception of control
A _________ level of stress, if coped with appropriately, can help promote optimal performance
moderate
Common emotional responses to stressors include
anxiety, depression, fear (emotional responses due to inborn personality or temperament, but we can learn to control them)
Behavioral responses to stressors are controlled by _________ and are entirely under our control
somatic nervous system (which manages our conscious actions)
effective behavioral responses to stress
talking, laughing, exercising, meditating, learning time-management skills, and becoming more assertive
ineffective behavioral responses to stress
overeating, expressing hostility, using tobacco/alcohol/other drugs
personality
sum of behavioral cognitive and emotional tendencies
Type A
ultracompetitive, controlling, impatient, aggressive, hostile; higher perceived stress level/more problems coping with stress; react explosively to stressors and are upset by events that others would consider only annoyances; anger, cynicism, and hostility increase the risk of heart disease
Type B
relaxed and contemplative; less frustrated by daily events/more tolerant of behavior of others
Type C
anger suppression, difficulty expressing emotions, feelings of hopelessness and despair; exaggerated response to minor stressors which may impair immune functions
trait which helps people deal with stress
hardiness, a particular form of optimism; view potential stressors as challenges and opportunities for growth and learning, rather than as burdens; perceive fewer situations as stressful, and their reaction to stressors tends to be less intense; committed to their activities, have a sense of inner purpose and inner locus of control, and feel at least partly in control of their lives
Men and women and stress
vary greatly in reactions to same stressors; strict adherence to gender roles can limit one's response to stress and can itself become a source of stress; adherence to traditional gender roles can also affect perception of stressor; both experience fight-or-flight response, women are more likely to respond with "tend-and-befriend"--nurturing friends and family and seeking social support and social contacts; Rather than becoming aggressive or with-drawing from difficult situations, women are more likely to create or enhance their social networks in ways that reduce stress
what can help overcome effects of negative past experiences?
effective behavioral responses such as preparing carefully and visualizing success
According to the American Psychological Association ______ of adult Americans live with high stress, which can increase vulnerability to many ailments
52%
Hans Selye - General Adaptation Syndrome (GAS)
universal, predictable response pattern of stress responses consisting of three stages: alarm, resistance, and exhaustion
stress triggered by a pleasant stressor
eustress
stress triggered by an unpleasant stressor
distress
Alarm stage
fight-or-flight reaction; body is susceptible to disease/injury because it is geared up to deal with a crisis; may experience headaches, indigestion, anxiety, and disrupted sleeping and eating patterns
Resistance stage
continued stress--reach new level of homeostasis in which it is more resistant to disease and injury than normal; in this stage a person can cope with normal life/added stress
Exhaustion stage
If stressor persists, general physiological exhaustion results which is life-threatening
Some aspects of GAS outdated
increased susceptibility to disease after repeated or prolonged stress is now thought to be due to the effects of the stress response itself rather than depletion of resources; long term overexposure to stress hormones such as cortisol has been linked with health problems; Although physical stress reactions promote homeostasis (resistance) they also have negative effects on the body
The long-term wear and tear of the stress response is called
allostatic load; it depends on genetics, life experiences, and emotional/behavioral responses to stressors; high load could be due to frequent stressors, poor adaptation to common stressors, inability to shut down stress response, or imbalances in stress responses of different body systems; linked to heart disease, hypertension, obesity, and reduced brain/immune system functioning
psychoneuroimmunology (PNI)
study of the interactions among the nervous, endocrine, and immune systems; relationship between stress and disease
increased levels of stress hormones are linked to a decreased number of _____
immune system cells (lymphocytes)
hormone-like substances called ________ translate emotions into biochemical events, some of which impact the immune system, providing a physical link between emotions and immune function
neuropeptides
During acute stress (less than 100 min)
white blood cells move into the skin, where they enhance the immune response
During stressful sequence of events,
no significant immune changes
Chronic stressors such as unemployment have
negative effects on almost all functional measures of immunity; can cause prolonged secretion of cortisol and may accelerate the course of diseases that involve inflammation, including MS, heart disease, and type 2 diabetes
Stress response effects on the cardiovascular system
heart rate increases and blood vessels constrict, raising blood pressure; chronic high bp is a major cause of atherosclerosis, which can lead to artery blockage and heart attacks/strokes; People who exhibit extreme increases in heart rate/bp in response to emotional stressors may face increased risk of cardiovascular problems
altered immune function
increased vulnerability to colds/other infections, asthma and allergy attacks, susceptibility to cancer and flare-ups of chronic diseases such as genital herpes and HIV infection
Other health problems caused or worsened by excessive stress
Digestive problems (stomachaches, diarrhea, constipation, irritable bowel syndrome and ulcers); tension headaches/migraines; insomnia/fatigue; injuries; menstrual irregularities, impotence, and pregnancy complications; psychological problems (depression, anxiety, panic attacks, eating disorders post traumatic stress disorder (PTSD))
People with ________ and ____________ are less likely to become ill in response to life changes than people with fewer resources.
a strong support network; a stress-resistant personality
College stressors
Academic stress, interpersonal stress, time pressures, financial concerns, worries about the future
____ of working Americans say their job is a key source of stress in their life
70%
If job or college related stress is sever or chronic, the result can be ________, a state of physical, mental, and emotional exhaustion
burnout
burnout occurs most often in...
highly motivated and driven individuals who come to feel that their work is not recognized or that they are not accomplishing their goals; people in helping professions (teachers, social workers, caregivers, police officers, etc)
for people who suffer burnout, what can help?
vacation or leave of absence; reduced work schedule; better communication with superiors; change in job goals; improving time-management skills
____ of Americans cited money as a key source of stress in their lives
75%
Friendships vs intimate partners
friendships are often more stable/longer lasting; friends are more accepting/less critical than lovers; provide emotional support/buffer stress; tend to weather conflict and stressful events better than intimate relationships; Many people initially turn to friends for comfort rather than family/lovers
intimate relationships change--1st characterized by passion/increasing intimacy; this decreases as familiarity increases which causes stress; break up unless a quieter more lasting love emerges
The key to developing and maintaining any type of friendship/intimate relationship is ________________
good communication
Other stressors
Environmental (external conditions/events that cause stress like loud noises, unpleasant smells, accidents, violence, natural disasters); Internal (pressure to reach goals/self evaluation; physical/emotional states like illness/exhaustion)
People who _________ react with milder physical stress responses before, during and after exposure to stressors and overall sense of well-being increases
exercise regularly
people who exercise compulsively risk
overtraining (fatigue, irritability, depression, diminished athletic performance)
A healthy balanced diet can help cope with stress and eating wisely will enhance feelings of
self-control and self-esteem
avoid caffeine
addictive stimulant that can make people jittery, irritable, and unable to sleep; can raise blood pressure/increase cortisol
Most adults need _____ hours of sleep every night to stay healthy and perform their best
7-9
Stress hormone levels in the bloodstream vary throughout the day and are related to sleep patterns. Peak concentrations of these hormones occur ______; followed by a slow decline
in the early morning; decline throughout the day return to peak levels during final stages of sleep/in early morning hours
people who suffer from sleep deprivation
mental/physical processes deteriorate steadily; headaches, irritability; unable to concentrate; forgetfulness; stress/depression
Acute sleep deprivation
slows daytime decline in stress hormones so evening levels are higher than normal and decrease in sleep time increases level of stress hormones-->increase in stress hormones thru out the day = physical/mental exhaustion
Extreme sleep deprivation could lead to
hallucinations/psychotic symptoms; increase in heart attack risk
adults sleep just under _______ per night during the week on average
7 hours
as many as ________ americans suffer from chronic sleep disorders
70 million
more than ___ of adults suffer from at least on symptom of insomnia--trouble falling asleep or staying asleep
50%
Most common causes of insomnia
high caffeine/alcohol intake before bedtime; medical problems like a breathing disorder, and stress (about 50% attribute sleeping problem to stress)
sleep apnea
person stops breathing while asleep; soft tissue at back of mouth collapses during sleep blocking airway; breathing is interrupted, sleeper awakens repeatedly thru out the night to begin breathing again; treatments include medication, devices that keep airway open, surgery
strong social support systems lead to
less distress
Keys to good communication in relationships
self-disclosure (revealing personal information); listening (empathy, warmth, respect, and genuineness); feedback (constructive response to self-disclosure of another; offer self-discolsure in response)
Conflict Resolution
When angry, both parties should back off until they calm down and come back to the issue later to resolve it rationally; negotiation helps dissipate anger so the conflict can be resolved;
Clarify the issue
Find out what each person wants
Determine how you both can get what you want
Decide how to negotiate
Solidify the agreements
Review and renegotiate
Spiritual wellness
associated with greater coping skills/higher levels of overall wellness; longer life expectancy, reduced risk of disease, faster recovery, and improved emotional health
Over-commitment, procrastination, and boredom are significant stressors; time management can help. Strategies to improve time-management include:
Set priorities; Schedule tasks for peak efficiency; Set realistic goals/write them down; budget enough time (add 10-25% buffer); Break up long-term goals into short-term ones; Visualize achieving your goal; Keep track of the tasks you put off; Consider doing your least favorite tasks first; Consolidate tasks when possible; Identify quick transitional tasks; Delegate responsibility; Say no when necessary; give yourself a break; avoid your personal "time sinks"; Stop thinking or talking about what you're going to do, and just do it.
Cognitive techniques to change destructive thinking
monitor your self-talk and try to minimize hostile, critical, suspicious, and self-deprecating thoughts; modify your expectations, live in the present, go with the flow, cultivate a sense of humor
Relaxation response
physiological state characterized by a feeling of warmth and quiet mental alertness (opposite of fight-or-flight response); heart rate, breathing, and metabolism slow down; blood pressure and oxygen consumption decrease; blood flow to brain/skin increases, and brain waves shift from alert beta rhythm to relaxed alpha rhythm
Progressive relaxation technique
tense/relax the muscles of the body one group at a time (deep muscle relaxation) addresses muscle tension that occurs when body experiences stress; inhale as you contract, exhale as you relax
Visualization
(imagery) imagine yourself in a peaceful place, identify all perceptible qualities of the environment; body will respond as if imagery were real; imagine deep purple light filling body, then change color to soothing gold to dissipate stress. Imagery can also enhance performance: visualize yourself succeeding at a task that worries you
Deep breathing
deep, slow breathing associated with relaxation; rapid, shallow irregular breathing occurs during stress response; slow breathing, quiet mind, relax body
Listening to music
influences pulse, bp, and electrical activity of muscles; soothing music can lessen depression, anxiety, and stress levels (set aside 15 min)
Other techniques to manage stress
biofeedback (measure of stress like perspiration, heart rate, skin temp, muscle tension is monitored electronically and feedback is given using song, light or meter so people can learn to exercise conscious control over physiological stress response), hypnosis, self-hypnosis, massage
Getting help
peer counseling, support groups, professional help
Stress symptoms that may indicate a more serious problem
Depression, anxiety, or other emotional problems begin to interfere with school/work performance or in getting along with others; suicide is attempted or is seriously considered; hallucinations, delusions, incoherent speech, or loss of memory; alcohol/drugs used to the extent that they impair normal functioning, finding/taking drugs occupies much of the week/reducing dosage leads to psychological/physical withdrawal symptoms
depression
mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, other physical symptoms; severe depression is linked to suicide (one of the leading causes of death among college students)
Symptoms of depression
negative self-concept; pervasive feelings of sadness/hopelessness; loss of pleasure in usual activities; poor appetite and weight loss; insomnia/disturbed sleep; restlessness or fatigue; thoughts of worthlessness/guilt; trouble concentrating or making decisions; thoughts of death/suicide
Not all present, but most experience a loss of interest or pleasure in their usual activities
Warning signs of suicide
expressing wish to be dead, revealing contemplated suicide methods, increasing social withdrawal and isolation, exhibiting a sudden, inexplicable lightening of mood (which can indicate the person has finally decided to commit suicide)
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