N
release of cortisol/what is it (6)
Primary stress hormone
Supports fight-or-flight response (ANS)
Maintains constant blood pressure and blood glucose levels
Regulates immune function
Regulates anti-inflammatory mechanisms
Levels naturally fluctuate throughout the day (diurnal rhythm)
Beneficial during acute stress experiences
chronic stress and memory relationship
prolonged stress that cannot be dealt with, too much cortisol in the bloodstream, cortisol destroys cells in hippocampus, can lead to impaired memory function (declarative), leads to higher cortisol levels because negative feedback loop is broken
what happens in the body with anxiety? what is a good treatment for it?
overactive amygdala, activation of the HPA Axis (body in a stress response), hypothalamus also stimulates SNS activation
SSRI ~ modulate glucocorticoid receptors in the hippocampus, makes it easier for cortisol to bind to the hippocampus, hippocampus suppresses CRH release, HPA axis is turned down; also prevents reabsorption of serotonin
pediatric adaptive stress response and OT
Strategically utilize co-regulation in young children (~7 yrs and below) to build strong ability to deal with stressors (i.e. regulate HPA axis)
Work with children to identify stressor, process stressor, brainstorm solutions, carry out solutions, reflect on experience
NOT simply physical touch without cognitive processing to build independence
what is the ENS? location?
independent circuit of cells that regulate the GI system ~ mobility, fluid exchange and blood flow, gastric and pancreatic secretion
lines the esophagus, stomach, small intestine, and colon (two thin layers)
gut-brain connection; evolution; players within the system (4)
bidirectional between digestive system and CNS (health and disease in one system can affect the other system)
helped us survive by ensuring we got the nutrients we needed and avoided others
ENS, CNS, vagus nerve, gut microbiome
what is the strong link between the gut brain axis, neuropsychological & neurodegenerative disease
Gut microorganisms impact the development and function of the CNS through the microbiota-gut-brain axis
what are the three factors we must consider with a healthy gut and healthy brain?
diet, physical activity, environmental matter/toxins
importance/functions of sleep? (6)
Strengthens new memories, Clears waste products, toxins, and debris in the brain, Stress management, Hormones: melatonin, human growth hormone, Energy – regulate levels of adenosine (decrease) and glycogen (increase) to promote 'recharging' and alertness in the morning, Immune function – produce and release proteins to fight inflammation and infection, detect and response to pathogens (such as produce protective cytokines)
how does sleep strengthen new memories?
Formation and synaptic consolidation of declarative, procedural, and emotional memories >> Consolidate memories and store in the cortex as a LTM >> Prime the brain for learning the next day
what signals us to sleep?
hypothalamus is the control center! within it is the suprachiasmatic nucleus (SCN), receives light information and then sends signal to the pineal gland which secrets melatonin in the absence of light
what happens with the hypothalamus during the day? (4)
releases adenosine (a molecule produced from the metabolism of ATP)
Higher levels during the day: Inhibits the reticular formation, causing a decrease in overall physiological arousal
Lower levels during sleep
24-hour period of fluctuation
sleep stage 1 and stage 2 (5)
muscles relax, body temperature drops, disconnect from external sensory input, begin memory consolidation, built-in vigilance (K-complex) to awaken if needed
sleep stage 3 (5)
DEEP SLEEP; Large, slow brain waves, Brain is less responsive to external sensory stimuli, Restorative sleep, Growth hormone released for tissue growth and muscle repair, Fight infection
sleep stage 4 (4)
REM, DREAMING SLEEP; HR and breathing at daytime levels, SNS is active, Clear out irrelevant information, facilitate learning and memory
what facilitates the initiation and maintenance of sleep and THEN what facilitates a healthy autonomic function?
ANS; sleep
How To Increase PSNS Activity to Promote Sleep:6
CREATE ROUTINE & RITUALS, Meditation, Breathwork, Healthy diet, Regular physical activity, Avoid stimulants (e.g. caffeine), especially late in the day
Environmental Context (mimic the outdoors) (8)
Light (melatonin, circadian rhythm)
o Leading up to sleep (lights, screens)
o Upon waking
Cool environmental temperature
Decreased cognitive stimulation
Noise cancellation
Increase body temperature (warm bath) to cause a decrease as you initiate sleep
Avoid food intact ~2-3 hours before bedtime
Consistent and sufficient hydration
Aromatherapy