Biology Last Assignment

I chose my research topic because I have been affected by stress for a long time! Im sure that many people have a history of living in a stressful environment, or attending schools that are stressful or having stressful working conditions, and I am no different. I chose Stress as a topic because I wanted to know the biology of the stress reaction. Now that I know, not much has changed, its not like I can directly communicate with my sympathetic nervous system. But I do have more compassion for myself when I get stressed and recognize that to a certain extent the stress reaction is out of my control.

I am putting my notes from the presentation below, they are rough, just notes, but should be informative anyway.

What is Stress?

Stress - any uncomfortable emotional/mental/physical experience accompanied by predicable biochemical, physiological and behavioral changes.

Stress has a purpose - fight or flight - Prehistoric times and even now to a certain extent, helpful

Cortisol has a purpose - 

Resting cortisol levels - essential for normal functioning (waking up in the morning cortisol rises so you can perform your daily activities.

Reactive cortisol levels - increase in cortisol in response to stressor

Acute Stress - fight or flight 0 enhances immune system, memory, energy replenishment and cardiovascular function

vs.

Chronic Stress - generalized feeling that daily pressures constitute a threat 

Suppresses immune system (leading to inflammation and potentially its associated diseases) and memory, promotes bone and mineral loss, muscle wasting, metabolic syndrome

Metabolic Syndrome - cluster of conditions occurring together that increase risk of heart disease, stroke and diabetes. Symptoms - increased blood pressure, high blood sugar level, excess body fat around waist, abnormal cholesterol levels

Symptoms of chronic stress - Anxiety, insomnia, fear, anger, sadness, chronic pain and illness, panic, GI distress, Fatigue, High blood pressure, headaches, weakened immune system to name just a a few common ones.

What is the physiological condition of stress in the Body?

Stress response system - hypothalamic-pituitary-adrenal axis (HPA axis)

Autonomic Nervous System, subconscious. Stressors send the Sympathetic Nervous system into action. (increases heart rate, blood pressure, and blood sugar, suppresses digestive, reproductive and immune systems)

 This is the Endocrine system in action

Hypothalamus (regulates sleep, stress, sex, body temperature and hunger)

Stress is perceived, the 

Hypothalamus sends Corticotrophin-releasing hormone (CHS) 

to Pituitary gland (Master gland) which releases 

adrenocorticotropic hormone (ACTH) 

thru our blood to the 

Adrenal glands (Above kidneys). 

ACTH causes the Adrenal glands to release the two stress hormones, 

adrenaline and noradrenaline (first stage) 

and cortisol (Secondary Resistance Phase).

Adrenaline (epinephrine)- increases heart rate and blood pressure

Cortisol (glucocorticoids)- increases blood pressure, increases blood sugar and mobilizes fat and protein stores to help replenish lost energy. 

Stress response is supposed to shut off, but in todays world of persistent worry and activity, this doesn’t always happen. When release of coritsol and adrenaline is constant, the regulation of the endocrine system is thrown out of wack. 

Autonomic Nervous system - subconscious? not completely

The result is abnormal inflammation due to a suppressed immune system, weight gain and anxiety which is linked to many many diseases. Cancer, autoimmune, alzheimer’s disease, parkinson’s, cardiovascular, depression, anxiety, OCD, PTSD, and obesity etc.

Image of the HPA Axis

http://www.thedoctorwillseeyounow.com/content/stress/art2861.html?getPage=2

What can we do about Stress?

We need the right balance of these neurotransmitters to be healthy and react well to stress. Its not about avoiding stress, but being able to main thru it.

Might be helpful to become aware of a couple terms that you may see in your practice.

Allostasis - maintaining stability (homeostasis) thru change. Process of adaptation to acute stress

Allostatic Load - The wear and tear on the body which increases over time when an individual is exposed to repeated or chronic stress, allostatic load represents the physiological consequences of chronic exposure to fluctuating or heightened neural or neuroendocrine response that results from chronic stress.

Lifestyle! Attitude. Meditation. Mindfulness. Self-care. Love. Altruism.

Hierarchy

Studies of Baboons in Africa and study of English civil service, the lower the rank, the higher the stress and vice versa. Power and stress inversely related.

Lack of control - lack of agency contribute to stress. Decreasing these situations in your life.

Telemeres - protect the ends of chromosomes from fraying. stress accelerates the shortening of telemeres, which happens normally as we age

Compassion, caring for others, humor, connection may promote telemerase, which heals the effects of chronic stress on telemeters

Connecting with, helping others may help us heal ourselves and live longer, healthier lives

Creating conditions where people can flourish. Positive social affiliation is powerful and physiologically beneficial 

Finding an environment in which we feel in control, vital to a less stressful life. Finding where you are happy, a job where you are happy, a place to live where you are happy and connected.

Agency

Empowerment

Culture and social systems - creating a new world a new healthier culture - perhaps based on TCM

Don’t displace unhappiness

Giving rather than receiving

Mindfulness - 

Mindfulness Based Stress Reduction - decrease blood pressure, decrease stress, reduce anxiety and depression, etc.

Exercise

Sleep

balanced diet 

avoid tobacco, excess caffeine and alcohol

All these things are Preventative. Like TCM