a path to wellness: avoid crimes against wisdom
TRANSCRIPT
A Path To Wellness:Avoid Crimes Against Wisdom
Ores tes Gutierrez, D.O., ABFM, ABIHM.Regional As s is tant Dean PNWU
OPSO Pres ident
Learning Objectives
Phys ician Burn-out problem and s olutions
STEP 1 Stres s management and treatment
STEP 2 Nutrition for chronic dis eas e
STEP 3 Exercis e pres cription
Burnout: Definition, Symptoms, Causes
“phys ical or mental collaps e caus ed by s tres s ”
Sx: fatigue, ins omnia, depres s ion, anxiety, etc.
Caus es : Many... work-life imbalancewww.Mayoclinic.org
Case Study
62 yo retired admiral with metabolic s yndrome, carotid artery s tenos is 100%, nicotine dependence, alcohol abus e, who refus es medication…
What is your treatment plan for 62 yo retired admiral?
A) Nutritionis t cons ult (dietary modification)B) Daily exercis es pres cription C) Convince him to s tart medicationsD) Dis mis s al for noncomplianceE) Send him to a Yoga clas s
Avoid Crimes Against Wisdom
“Willful indulgence in unhealthy practices that leads to disease”
Prajnaparadha = crime against wisdom
Three Stressors
Cataclysmic: Ts unami...
Objective: Sprained ankle...
Subjective: Perceived mental s tres s ...
*58 healthy premenopausal mothers
*Caregivers to health child or chronically ill child
*Perceived s tres s (s ubjective) accelerates aging
*Telomere s hortening approx. 9-17 years aging
Three Stressors & TreatmentCataclysmic: LKM.
Objective: Sprained ankle, RICE therapy, etc.
Subjective: Concentration/Mindfulnes s /LKM.
*2000 genes assoc. with stress reduction in practitioners vers us non-practitioners
*With 8 weeks of RR training 1,500 genes as s oc. with s tres s reduction activated from bas eline
“A Wandering Mind is an Unhappy Mind”
2250 adults with iPhone app as ked three Q:
1) How are you feeling right now?
2) What are you doing right now?
3) What are you thinking about?
*fMRI brain activity in experienced meditators vers us meditation-naive controls
*Concentration, Loving-Kindnes s , and Mindfulnes s deactivate mind-wandering
Three Types of Meditation
Focus ed attention/concentration
Mindfulnes s /choiceles s awarenes s
Loving-Kindnes s practice
*3T MRI Brain of 25 men
*Compared novice vers us LKM practitioners
*More gray matter volume in LKM practitioners
Freedom To Choose
“Everything can be taken from a man but one thing: the last of human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way.”
V. Frankl
Loving-k indnes s practiceMay you be happy, may you be healthy, may you be peaceful.
May I be happy, may I be healthy, may I be peaceful.
May all be happy, may all be healthy, may all be peaceful.
Precautionary Principle
“The precept that an action s hould not be taken if the cons equences are uncertain or potentially dangerous ”
Which diet has been shown to reverse CAD in randomized trial?
A) Mediterranean diet-Lyon dietB) DASH DietC) Paleo DietD) Vegan DietE) Keto DietF) Ornis h Diet
Whole-Food, P lant-Bas ed Diet
American Cancer Society Recommendations
Feb 2015-2020 U.S . Dietary Guideline Advis ory
Oct 2015 WHO proces s ed meat is Carcinogenic
Okinawa Study, Kita Study, China Study, Seventh Day Adventis t, Uganda, Blue Zones , Ts imane
The Fountain of Youth: Exercise*Strengthens mus culos keletal s ys tem: bones , mus cles , heart, brain and s pinal cord.
https ://www.cdc.gov/phys icalactivity/bas ics /pa-health/index.htm
The Fountain of Youth: Exercise*Strengthens mus culos keletal s ys tem: bones , mus cles , heart, brain and s pinal cord.
*Lowers ris k of premature death, CAD, CVA, HTN, DM2, CAs .
https ://www.cdc.gov/phys icalactivity/bas ics /pa-health/index.htm
The Fountain of Youth: Exercise*Strengthens mus culos keletal s ys tem: bones , mus cles , heart, brain and s pinal cord.
*Lowers ris k of premature death, CAD, CVA, HTN, DM2, CAs .
*Improves s leep, well being, s erotonin, & hormones , HDL, LDL, TG, TC, wt los s .https ://www.cdc.gov/phys icalactivity/bas ics /pa-health/index.htm
SummarySTEP 1: Formal and informal meditation practice for s ubjective mental s tres s .
STEP 2: Nutritional intervention for chronic dis eas e: Predominately WFPD
STEP 3: Exercis e Rx is 30-60 min of aerobic exercis e daily, res is tance 2x/wk, avoid s itting.
Resources
Well Being Index https ://www.mededwebs .com/well-being-index
Provider Wellnes s Program 24-Hour Confidential Support Line 541-345-2800
National Suicide Prevention Lifeline 1-800-273-8255● https ://oregonwellnes s program.org● Lane County Medical Society Phys ician Wellnes s Program● Oregon Attorney As s is tance Program (available for physicians)● The Foundation for Medical Excellence