Presentation on theme: "THE 2012 ECMS CONFERENCE GERALD QUIGLEY Beyond Tomorrow."— Presentation transcript:
THE 2012 ECMS CONFERENCE GERALD QUIGLEY Beyond Tomorrow
What role do I play in health? Pharmacist Master Herbalist Radio talkback on health : 3AW, Magic 1278, 6PR, 2CC, 3GG Health editor for the Priceline Website Consultant to many big Pharma and natural therapy companies TV gigs: TT, ACA, The Circle
Beyond Tomorrow Health – mental, physical, emotional, spiritual, others Happiness and my position in life Can a pill give me these aspects? What about stress? Does diet & lifestyle play an important role? Summary
Stress – a daily challenge We have inbuilt and basic control mechanisms specifically geared to counteracting the everyday stresses or life If stress is extreme, unusual or log-lasting, issues arise General adaptation syndrome: - Alarm - Resistance - Exhaustion
The Adrenal Gland The hormone factory Two parts: inner part for the nervous system, and the outer layer for hormone production Exhausted adrenals: stressed out, tired, prone to allergies Excessive adrenal activity: elevated blood pressure, anxiety, depression, elevated blood sugar, elevated cholesterol
The social readjustment rating scale Death of a spouse …………..…..100 Divorce…………………………..……73 Gain a new family member.…..39 Trouble with the in-laws……….29 Trouble with the boss……………23 Change in work……………….……20 Change in sleeping habits….…..16 Holidays…………………………….…13 Christmas………………………….….12
Stress management Factors involved: - Reduce the amount of stress our body has to dealt with - Counteract the effects of stress - Supply the body with nutritional support esp potassium - Supply nutrients for adrenal hormone synthesis and function eg B-complex vitamins esp Vit B5, Vit C, zinc and magnesium
Exercise as a stress reducer Improved cardiovascular function ie decreased heart rate, improved heart contraction, lower blood pressure, lower cholesterol levels Reduced secretion of adrenaline in response to stress Improved oxygen and nutrient use in all tissues Increased self esteem, mood and frame of mind Increased endurance and energy levels
Relaxation vs Stress Reduced heart rate, reduced blood pressure Blood is moved towards internal organs esp digestion Decreased rate of breathing as oxygen demand is reduced Decreased sweat production Reduced digestive secretions Maintenance of blood sugar levels
Progressive relaxation Compares tension versus relaxation A muscle is contracted forcefully for 1 to 2 seconds then allowed to relax. Start with the face and neck, then upper arms and chest, lower arms and hands Then abdomen, buttocks, thighs, calves and feet May use verbal clues or visualization Renews and refreshes the whole body and mind
Dietary guidelines Eliminate or restrict the intake of caffeine Eliminate or restrict the intake of alcohol Eliminate refined carbohydrates from the diet Design a healthful diet Eat regular planned meals in a relaxed environment Control food allergies
Caffeine Caffeine causes significant alterations of brain chemistry Interferes with the amino acid adenosine – the brain’s own Valium Caffeine stimulates the brain areas associated with conscious mental processes – ideas become clearer, thoughts flow more easily Anti-fatigue effects are short lived – they are followed by increased fatigue
Alcohol Alcohol produces chemical stress on the body It also increases adrenal hormone output, interfering with normal brain chemistry and sleep cycles Liver support: milk thistle Glass of wine with a meal helps digestion?
Refined carbohydrates and stress levels Sugar and white flour contribute to problems in blood sugar control Low levels cause hypoglycemia, leading to a poorly functioning brain, anxiety, dizziness, clouded vision, blurred mental acuity, emotional instability, confusion and abnormal behavior There’s a clear link between low blood sugar levels and anxiety and depression
Self diagnosis of hypoglycaemia Crave sweets? Irritable if a meal is missed? Feel tired or weak if a meal is missed? Feel tired an hour or so after eating? Feel shaky at times? Afternoon fatigue? Dizziness when standing suddenly ? Mood swings? Frequently anxious or nervous?
The sodium to potassium ratio The adrenal glands can be supported by eating a high-potassium diet along with plant based medicines like ginseng High potassium foods include carrots, potato, apples, banana, orange Additionally, almonds, raisins, peanuts, avocado, garlic, spinach, mushrooms, broccoli
Stressed Out? Tricks to Avoid Emotional Eating Know the triggers – workload, “to-do” list Ask “am I really hungry?” – wait out the craving Stock up on healthy eats – yoghurt + cereal Use distractions – 10 minute walk, have a chat Pretend it doesn’t exist – out of sight, out of mind Be healthy – exercise, sleep
Stress may be tougher on Women’s Hearts than Men’s “heart blood flow increases in men when they experience mental stress, but does not change in women” Ref: American Physiological Society, news release, April 24 th 2012 Conclusion: “Stress affects the hearts of women, potentially putting them at greater risk of a coronary event”
Sleep 1 st hour: heading towards deep sleep Half an hour later move into rapid eye movement (REM) sleep (dreaming, and lasts for 10 minutes or so) Move back to 3 or 4 sleep cycles of both deep and light sleep So, sleep is a series of cycles The stress hormone cortisol, counteracts melatonin, the sleep hormone Make sleep a priority!
Sleep A good night’s sleep is powerful medicine Poor sleeping habits can exacerbate depression, anxiety, bowel problems and lowered immunity Insomnia and restless sleep tends to be a pattern Develop a sleep hygiene program that’s all about YOU!!
The gut-brain connection The brain and gut might be viewed as one system Eg: a “gut-wrenching experience”, or a certain situation making you “feel nauseous, or “butterflies in your stomach” Anger, anxiety, sadness, elation – can trigger symptoms in the gut
Anxiety “unrealistic worry over everyday tasks” “worrying about something which hasn’t happened, over which you have no control” Solutions: Protein-based meals (protein is made up of amino acids which help heal the nervous system and give nourishment to the brain) Solutions: B-group vitamin
Nutrition for a healthy body and mind The type of foods we eat can influence our mood Eg: Seafood lifts mood, take-away foods can depress mood Exercise will never compensate for bad food choices Low moods can influence appetite and metabolism in such a way that you are more likely to gain weight Nutrigenomics – the effect of nutrition on genes and gene expression Nutrigenetics – the effect of genes on nutrition and the development of nutrition-related diseases
Key foods Rye/multigrain/wholemeal (low GI breads) GI is a measure of how quickly glucose is absorbed in the blood following the ingestion of food Butter NOT margarine Cold pressed, extra virgin olive oil Avocardo, tahini, hummus Berry jams (blueberry, raspberry, blackberry with minimal processing Eggs
Key foods (cont) No processed or toasted cereals (no acrylamide) Seafood: smoked salmon, canned fish, cooked fish Canned fish in olive oil, tomato sauce, springwater or brine Vegetables” brassica group eg vroccoli, cabbage, bok choi. Onion group eg onions, spring onions, leeks, garlic. Beetroot. Soy foods (best fermented) and other legumes. Sweet potato (half the GI), spinach & mushrooms
Key foods (cont) Fruit – best eaten before the main meal to reduce appetite Tomatoes, berries, cherries, red grapes (red wine), pomegranate, olives and olive oil Seafood Yoghurt Pure honey Nuts Tea esp green tea
Key foods (cont) Spices eg black pepper, cinnamon, turmeric, ginger Dark chocolate – the addition of cocoa to growing cells stops their ageing by approx 80%!) Don’t change too many things at once…..steady cross over to the healthy option
Can a pill make a difference? Prescription medicines for anxiety and sleep disorders (Australian Prescriber 2012) Non-drug treatments are the first line Limited use for the shortest period of time Lack of convincing evidence Care in an older person