7. Not a talk on
Cushing’s or Addison’s either
Cushing’s: Excessive cortisol or a
“Cushion” of cortisol
Addison’s: Aka Adrenal Insufficiency.
No cortisol or adrenal response. Need
to “Add” cortisol.
8. But we all (providers included)
suffer some degree of
Chronic Fatigue Syndrome...
12. The 2 big adrenal hormones
Norepinephrine (ADRENALIN) is commonly thought of as the
fight-or-flight hormone. Basically, it prepares you for battle.
CORTISOL increases your appetite and energy level while
toning down your immune system’s allergic and inflammatory
responses. This hormone stimulates the storage and release of
energy in the body, helps the body resist the stressful effects
of infections, trauma, and temperature extremes, and helps
you maintain stable emotions.
14. Do We Really Need the Stress
Hormones? Cortisol and Obesity
Stress leads to a red alert and sends body into “fight or
flight” mode. Adrenaline and cortisol help mobilize
carbs and fat for quick energy.
Your body assumes you have just physically exerted
yourself, for example running from a lion, and need to
restock your reserves by eating a lot of carbohydrates or
fatty food that can easily be stored as fat.
In reality, you are probably still sitting in your car or
at your desk, still fuming and stressed out!
15. Too much cortisol? Think of Cushing’s
Common signs and symptoms involve progressive obesity and skin changes, such as:
Weight gain and fatty tissue deposits, particularly around the midsection and upper back, in
the face (moon face), and between the shoulders (buffalo hump)
Pink or purple stretch marks (striae) on the skin of the abdomen, thighs, breasts and arms
Slow healing
Acne
Fatigue
Muscle weakness
Depression, anxiety and irritability
Loss of emotional control
Cognitive difficulties
New or worsened high blood pressure
Glucose intolerance that may lead to diabetes
Headache
16. Do you have Provider Burnout?
Do you have the following 3 traits?
1. Physical and Emotional Exhaustion:
You are emotionally drained, depleted and worn out by
work and not able to recover in your non-working hours
18. 3. A Reduced Sense of Personal Accomplishment:
The tendency to see your work negatively, without
value or meaningless (“what’s the use?”) and see
ourselves as incompetent.
Source: thehappymd.com by D.Drummond, MD
19. What to do when a patient comes to
you with Burnout?
I.e., what happens when all workups come back normal?
If you’re burned out yourself, how are you supposed to
take care of your burned out patients??
22. Coffee creates a fake alarm state
If you only have the occasional cup
of coffee, your adrenals will be
able to react quickly and capably
to this kind of stimulation.
But if you are drinking several cups
of coffee each day, you start to
notice a weakened reaction.
Bottom line: Sorry, you’re in the
wrong city for burnout.
23.
24. Regular exercise and cortisol
Exercise forces the body to
deviate temporarily from
homeostasis, so it is perceived
as a stress and causes the
release of cortisol.
But, regular exercise training
will decrease this effect,
causing the body to have a
better response to stress and
require less cortisol release.
Hill EE1, Zack E, Battaglini C, Viru M, Viru A,
Hackney AC. J Endocrinol Invest. Exercise and
circulating cortisol levels: the intensity threshold
effect. 2008 Jul;31(7):587-91.
http://www.ncbi.nlm.nih.gov/pubmed/18787373
25.
26. Meditation lowers cortisol & slows aging
Mindfulness meditation lowers
the cortisol levels in the blood
suggesting that it can lower
stress and may decrease the risk
of diseases that arise from stress
such as psychiatric disorder,
peptic ulcer and migraine.
The more stressed people were,
the shorter their telomeres and
the lower their levels of
telomerase.
Turakitwanakan W1, Mekseepralard C,
Busarakumtragul P. J Med Assoc Thai. Effects of
mindfulness meditation on serum cortisol of
medical students. 2013 Jan;96 Suppl 1:S90-5.
http://www.ncbi.nlm.nih.gov/pubmed/23724462
28. Sleep Deprivation
and
Cortisol
Sleep loss affects the resiliency
of the stress response
Note: No sleep also makes us fat!
Leproult, Rachel; Copinschi, Georges; Buxton, Orfeu; Van Cauter, Eve
Sleep: Journal of Sleep Research & Sleep Medicine. Sleep loss results in an
elevation of cortisol levels the next evening. Vol 20(10), Oct 1997, 865-870.
http://psycnet.apa.org/psycinfo/1997-38275-003
29.
30. Laughter and Cortisol
A Loma Linda 2006 study found that the anticipation of
laughter lowered the levels of stress hormones.
Also helped mood and immunity: 2 hormones – beta-
endorphins (the family of chemicals that alleviates
depression) and human growth hormone (HGH) – which
helps with immunity when volunteers anticipated
watching a humorous video.
http://www.the-aps.org/mm/hp/Audiences/Public-
Press/Archive/08/10.html
31.
32. Panax Ginseng enhanced
Cognition
The 10 minute "cognitive demand" battery comprised a
Serial Threes subtraction task (2 min); a Serial Sevens
subtraction task (2 min); a Rapid Visual Information
Processing task (5 min); and a "mental fatigue" visual
analogue scale. The Panax Ginseng group rocked.
Reay JL, Kennedy DO, Scholey AB. J Psychopharmacol. Effects of Panax ginseng, consumed with and
without glucose, on blood glucose levels and cognitive performance during sustained 'mentally
demanding' tasks. 2006 Nov;20(6):771-81. Epub 2006 Jan 9.
http://www.ncbi.nlm.nih.gov/pubmed/16401645
33. Holy Basil
After 6 weeks on Holy Basil, frequent forgetfulness,
sexual problems, exhaustion, and sleep problems
decreased significantly.
Saxena R, 1 Singh R, 2 Kumar P, et.al, Evid Based Complement Alternat Med. Efficacy of an Extract of
Ocimum tenuiflorum (OciBest) in the Management of General Stress: A Double-Blind, Placebo-Controlled
Study. 2012; 2012: 894509. Published online 2011 Oct 3.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3185238/
34. Fish oil and stress
Fish oils reduced indicators of hostility and aggression,
by modulating levels of proinflammatory cytokines or
the neurotransmitter norepinephrine (adrenalin).
Bradbury J, Myers SP, Oliver C. Nutr J. An adaptogenic role for omega-3 fatty acids in stress; a
randomised placebo controlled double blind intervention study (pilot)2004 Nov 28;3:20.
http://www.ncbi.nlm.nih.gov/pubmed/15566625
35. Ashwagandha and
Cortisol
The treatment group that was given Ashwagandha root
extract showed a significant reduction in scores on all
the stress-assessment scales on Day 60, relative to the
placebo group.
Chandrasekhar K, Kapoor J, Anishetty S. Indian J Psychol Med. A prospective, randomized double-blind,
placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of
ashwagandha root in reducing stress and anxiety in adults. 2012 Jul;34(3):255-62.
http://www.ncbi.nlm.nih.gov/pubmed/23439798
36. Rhodiola
Rhodiola extract exerts an anti-fatigue effect that
increases mental performance, particularly the ability
to concentrate, and decreases cortisol response to
awakening stress in burnout patients with fatigue
syndrome.
Olsson EM, von Schéele B, Panossian AG. Planta Med. A randomised, double-blind, placebo-controlled,
parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of
subjects with stress-related fatigue. 2009 Feb;75(2):105-12. doi: 10.1055/s-0028-1088346. Epub 2008
Nov 18. http://www.ncbi.nlm.nih.gov/pubmed/19016404
37. Combo of herbs worked too
Rhodiola, Schisandra, and Eleutherococcus (Siberian Ginseng)
Significant difference in attention, speed, and accuracy
between the two treatment groups.
The subjects in the herbal combo group quickly (two hours)
gained improved attention and increased speed and accuracy
during stressful cognitive tasks, in comparison to placebo.
Aslanyan G, Amroyan E, Gabrielyan E, Nylander M, Wikman G, Panossian A. Phytomedicine. Double-blind,
placebo-controlled, randomised study of single dose effects of ADAPT-232 on cognitive functions. 2010
Jun;17(7):494-9. doi: 10.1016/j.phymed.2010.02.005. Epub 2010 Apr 5.
http://www.ncbi.nlm.nih.gov/pubmed/20374974
38.
39. Change your Perspective re: Stress
In order to get companies and employees to take stress
seriously, most trainers/coaches/providers emphasize
that:
stress is the number 1 health threat in the US; that 70-
90% of provider visits are due to stress-related issue;
and that stress is linked to the 6 leading causes of death
(American Psychological Association).
This is the wrong approach to treat burnout!
Harvard Business Review https://hbr.org/2011/02/make-stress-work-for-you
42. It’s All About Your Perspective:
Positive Stress?
Acute stress – short-lived (not chronic) – primes the brain for
improved performance!
Positive effects of stress: Research indicates that stress creates
greater mental toughness, deeper relationships, heightened
awareness, new perspectives, a sense of mastery, a greater
appreciation for life, a heightened sense of meaning, and
strengthened priorities.
http://newscenter.berkeley.edu/2013/04/16/researchers-find-out-why-some-stress-is-good-for-you/
43. Bottom Line
Here’s how to heal burn out for you
and your patients:
1. Exercise more
2. Eat better
3. Get more sleep
4. Take more vacations
5. Don’t work yourself into the ground.
Remember this...
No one benefits if you are tired.
Not your patients.
Not your coworkers.
Not your children.
Not your spouse.
Not your sanity!
Stop the insanity, and rest for crying out loud.
No one benefits when you are tired, particularly you and the results you want to
create.
Editor's Notes
Start Ambien to sedate
Maybe add an antidepressant
Now let’s add Adderall
Weight loss medication – genetics causing obesity? I think not!!!
http://www.nytimes.com/2015/02/25/opinion/understanding-chronic-fatigue.html
The hallmark symptom of chronic fatigue syndrome isn’t fatigue at all: It’s a dramatic worsening of symptoms after exertion (which for some patients can be as little as lifting a toothbrush). On top of that, patients have cognitive problems, sometimes so extreme they can’t talk or read; within half an hour of standing, their blood pressure drops or their heart rate soars; and sleep makes them feel no better. Most have additional symptoms, too, including pain and neurological and immune problems.
Experts in the field conceptualize ME/CFS as an abnormal immune system response to any of a number of infectious or environmental triggers, resulting in a chronic state of inflammation, autonomic dysfunction, impaired hypothalamic-pituitary-adrenal axis functioning, and neuroendocrine dysregulation.
Adrenal Cortex: 90% of adrenals. Glucocorticoids (cortisol), mineralcorticoids (Aldosterone/BP), and androgens (testosterone in women and DHEA).
Glucocorticoids/cortisol: Maintain glucose, anti-inflammatory and stablize mast cells. Stimulated by psychological and physical stress, exercise, and hypoglycemia.
Adrenal Medulla: 10%. Catecholamines (epinephrine/adrenalin and norepinephrine) are fight/flight neurotransmitters in the sympathetic nervous system. NE turns into Epi (the conversion is induced by cortisol). Pheochromocytoma: Excess catecholamine production.
Norepineprhine/adrenaline: Modern-day battles are most likely things like pushing your body to keep going when it’s fatigued, dealing with a stressful job, and reacting with quick reflexes to avoid a traffic accident. Think of these adrenaline surges as withdrawals from a bank, to help you get through life’s rough spots. If you have gotten into the habit of withdrawing adrenaline from your account too often, you’ll eventually be overdrawn and your adrenal glands will be overwhelmed.
Cortisol: Synthetic versions of cortisol—prednisone and cortisone, for example—are often prescribed to help people perk up and feel better so they will eat, drink, and move around more (Addison’s patients) and therefore be better able to fight off illness or heal from an injury. Ideally, cortisol is released into the system only on an occasional basis, rather than in response to chronic stress. If cortisol levels become too high for too long, they may have undesirable side effects, including loss of bone density, muscle wasting, thinning of the skin, decreased ability to build protein, kidney damage, fluid retention, spiking blood sugar levels, weight gain, and increased vulnerability to bacteria, viruses, fungi, yeasts, allergies, parasites, and even cancer (Cushing’s picture).
DHEA also helps to protect and increase bone density, guards cardiovascular health by keeping “bad” cholesterol (LDL) levels under control, provides vitality and energy, sharpens the mind, and helps maintain normal sleep patterns. Like norepinephrine and cortisol, DHEA also improves your ability to recover from episodes of stress and trauma, overwork, temperature extremes, etc. And if a woman is experiencing a decline in libido due to falling testosterone levels, often it is declining DHEA levels that are at the root of the testosterone deficiency, as DHEA is the main ingredient the body uses to manufacture testosterone.
http://www.agemanagementoptimalwellnesscenters.com/weight-loss/cat-weight-loss-female/what-is-cortisol-and-how-does-it-effect-weight-loss.
html
As the body gears up for battle, the pupils dilate, thinking improves, and the lungs take in more oxygen. Appetite is suppressed, and the digestive system shuts off temporarily.
When the immediate stress is over, the adrenaline dissipates, but the cortisol lingers to help bring the body back into balance. One of the ways it gets things back to normal is to increase our appetites so we can replace the carbohydrate and fat we should have burned while fleeing or fighting.
It is generally suggested that stress-induced cortisol weight is usually gained around the waistline, because fat cells in that area are more sensitive to cortisol. The fat cells in your abdomen are richer in stress hormone receptors, are particularly sensitive to high insulin, and are very effective at storing energy – more so than fat cells you would find in other areas of the body. This is the most dangerous place to gain weight, as it can lead to metabolic syndrome, diabetes, and heart disease.
Women with Cushing syndrome may experience:
Thicker or more visible body and facial hair (hirsutism)
Irregular or absent menstrual periods
Men with Cushing syndrome may experience:
Decreased libido
Decreased fertility
Erectile dysfunction
Flight attendant analogy
http://adrenalfatiguesolution.com/caffeine/
Some people might say that their ‘tolerance’ has increased, or be proud that their body just processes it better, but the truth is somewhat different. After long-term and repeated doses of caffeine, your adrenals are simply weakened and less able to respond adequately.
Giving up that morning cup coffee or caffeinated soda might sound daunting, but it’s an important part of recovering from Adrenal Fatigue. After quitting coffee, most Adrenal Fatigue sufferers report a more even, consistent energy level throughout the day, without any of the crashes associated with caffeine intake.
In a 2005 study, researchers gave 3 groups of subjects a 0mg, 300mg or 600mg dose of caffeine each day for 5 days. Then on the sixth day they gave each subject a morning and afternoon dose, and measured their bodies’ cortisol response. The results?
The results? Those who had been abstaining from caffeine saw large spikes in cortisol on the sixth day. On the other hand, those who had been ingesting caffeine each day saw no cortisol response at all in the morning of the sixth day, and only a reduced response in the afternoon.
Mindfulness meditation should be used in combination with standard treatment.
**It was the first indication that feeling stressed doesn't just damage our health -- it literally ages us.
The most frazzled in a 2014 study had telomeres that translated into an extra decade or so of aging compared to those who were least stressed, while their telomerase levels were halved.
http://www.cnn.com/2014/07/10/health/can-meditation-really-slow-aging/index.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+rss/cnn_health+%28RSS:+Health%29
Sleep loss alters the ability of leptin (satiety) and ghrelin (hunger) to accurately signal caloric need and could lead to excessive caloric intake when food is freely available.
Cortisol, epinephrine/adrenaline, and dopac (a dopamine catabolite brain chemical that helps make epinephrine), were reduced 39, 70 and 38%, respectively (statistically significant compared to the control group). Chronically released high stress hormone levels can weaken the immune system.
Also helped mood and immunity: 2 hormones – beta-endorphins (the family of chemicals that alleviates depression) and human growth hormone (HGH) – which helps with immunity when volunteers anticipated watching a humorous video: increased by 27 and 87 percent respectively
“Alternative Medicine”
Vit D, methylated folic acid for depression, Rx enzymes, Rx Niacin/Niaspan, Rx fish oil
Unknown mech of Provigil
The Holy Basil group was found to be 39% more in the control of general stress symptoms with respect to placebo.
Fish oil supplements may actually make people feel less stressed.
The serum cortisol levels were substantially reduced, relative to the placebo group.
The effects of the extract with respect to quality of life, fatigue, depression, attention, and cortisol response were assessed on day 1 and after 28 days of medication.
There was also a tendency to reduce % of errors, which means better accuracy, quality of the work, under stressful conditions.
Stress is portrayed as a threat, so we either need to fight it or flee from it, overactivating our sympathetic nervous system. And second, if you are already feeling stressed, now you have even more reason to feel distressed as you know your stress is literally killing you. (Good luck falling asleep now.)
A study researched 380 managers to see if they could turn stress from debilitating to enhancing just by changing mindset at work.
Positive effects of stress: Stress can cause the human brain to use more of its capabilities, improve memory and intelligence, increase productivity, and even speed recovery from things like knee surgery. Research indicates that stress, even at high levels, creates greater mental toughness, deeper relationships, heightened awareness, new perspectives, a sense of mastery, a greater appreciation for life, a heightened sense of meaning, and strengthened priorities.
The Key is stress management. When stress happens, thinking of it as enhancing rather than debilitating can lessen the risk to your health and materially improve your productivity and performance. Make stress work for you!