drric stress (slide share edition)
DESCRIPTION
DrRic Saguil and Mike Blumberg community lecture at Prospect Heights on StressTRANSCRIPT
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STRESS?...... Relax.
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
“The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the
cause and prevention of disease.” ~Thomas Edison
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The First Health Approach
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
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Your TeamRic Saguil, MD
Jason Gruss, MDTom Jordan, RD
Katrina Christie, LCPCJennifer Green, NDJoe Musolino, DCAmy Iaquinta, DCNick Nowicki, DC
Emery Paredes, PTCourtney Day, EPYu Zhu, MD China
Mike Blumberg, LCPCAimee Weber, EP
You
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grounding
movemen
t nutrition
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
First Health Associates
2010 S. Arlington Heights RdLL Suites
Arlington Heights, IL
Ric Saguil, MD
done
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Enrique Saguil, MD
• Family Medicine West Suburban• Sports Medicine St Joseph• Medical Acupuncture UCLA• Integrative Medicine AZCIM• Yoga Teacher The Chopra Center• No affiliations with REI or Whole Foods Market• In Private Practice in Arlington Heights, IL• Author of Running Behind (release date 8/2012)
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A Quicky with DrRic
IN
IN
OUT
OUT
Inhale/Exhale hiking exercise to cultivate “The Relaxation Response”
Review:
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Mike Blumberg
• Fight or Flight Response• Progressive Muscular Relaxation• Diaphragmatic Breathing• Guided Imagery
Review:
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Why Bother with The Touchy Feely Stuff?
• Lower blood pressure• Decrease palpitations• Ease up the reflux• Quiet the gut• Clear the skin• Sooth the sleep• Spruce up the sex
• Calm the “monkey mind”
Review:
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Is it worth it to invest time and money into lowering stress?
• The study of social aggression in baboons• Lower strata males had higher stress and….• HBP, brain stress hormone level, high heart rate, poor reproductive
• Later TB wiped out the aggressive males • The resulting troop lived longer with multiple heiarchies and important
duties within each heiarchy• Less aggressive male combat, less “dumping” on a female, more
grooming, no intimidation of younger, no biting of mother• Low agression, high social affiliation, less disease in new troop
• Scientist Robert Sopolsky
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What does stress do?
• Telomeres shorten with age normally• Stress speeds up shortening Biologist Elizabeth Blackburn• For every year of care for a chronically ill child ….add on 6 years of aging to the mom• Compassion and caring may add to increasing
telomerase and healing (at the DNA level) Psychologist Elissa Epel, PhD UCLA
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Love your genes!!
• JAMA. 2010 Jan 20;303(3):250-7. Association of marine omega-3 fatty acid levels with telomeric aging in patients with coronary heart disease.
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ASTHMA
IBSDEPRESSION HEART DISEASE
THYROID
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Bottom line- It’s Worth it
• Ancient philosophy says you can’t control stress.
• Modern wisdom says you can control reaction to it.
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If Dr Oz thinks they are good…..………….maybe we should listen.
Andy WeilAZCIM
Deepak ChopraThe Chopra Center
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Deepak’s keys to staying grounded
• Food as Medicine• 30 minutes of meditation twice a day rpm + pms• Yoga (on and off the mat)• Ayurveda• Quantum Physics
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The Pranayama
• The Bridge”
• “ “Soham” – diaphragm, spine, nostrils
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Knowledge is power
…improve the bodies innate healing mechanism.
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“Optimum Health”
• Nutrition• Mind Body Modalities• Western Medicine• Supplementation • Cultural methods of healing• Exercise
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4-7-8 Breath Work for Stress Relief
You can go to http://www.herbal411.com/the_library and catch a 2 minute demo
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Inflammation Control = (neutralizing the stress response in the body)
The
Anti-
infla
mm
ator
y Die
t
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“Inject” natures vaccine for disease:
• Low omega 6; high omega 3• Increase grain (whole cracked grain)• 5-7 fruits and vegetables daily • Less animal protein (dairy beef pork)• Less pesticides and hormones (EWG• Less irritants (tobacco, caffeine, alcohol)• More foods that break down slowly! GI
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Food Side Effects:
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Spaghetti
White Bread
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ANDI scores
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www.ewg.org
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Dr Saguil’s must have supplements
• Multivitamin• Omega 3 fish oil (flax seed oil)• Vitamin D
• Disease/symptom specific supplement:
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Common supplement suggestions
• Depression – ST John Wort, SAMe, Rhodiola, Inositol, high dose EPA• Anxiety – SJW, SAMe, 5-HTP, Valerian, Mg• Arthritis – Tumeric/piperazine, Glucosamine, SAMe, Vit D, Omega 3• Cholesterol – Omega 3, Plant Sterol, CoQ10 Red Yeast Rice, fiber• Reflux – Tumeric (empty), DGL, peppermint
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All this plant food will help stress?
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Nutrients & Phytochemicals with National Cancer Institute Clinical Development Plans
Calcium18?-glycyrrhetinic
Vitamin ACarotenoids
Indole-3-carbinolVitamin D analogs
CurcuminPerillylic acid
Vitamin EFolic acid
9-cis-retinoic acidGenistein
Tea polyphenols
Cancer docs must think so!
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You are what you eat!
• Mostly plant• Exercise (yoga)• Group therapy
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Pratyahara – withdrawal of senses (Patagali’s 5th of 8)
• “to get the highway to flow easier, one must control or close down all the feeder ramps that are in disarray”
Manila PI New York
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What you taste.
• Bad carbs get you high and drop you low
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What you smell
Relaxing or Repulsive
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What you see
Pleasant or horrifying
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What you touch
Sterility /Asepsis or Healing Touch
Chevy Chase: “Got all five fingers in there Doc?”
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What you hear
Attractive or Irritating
WMBI vs B96Take a Hike!! See Dr Ric Lecture slideshare
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Sedona
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El Junque
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Sundance
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Spring Valley Nature Sanctuary
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Starved Rock
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Devils Lake
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DrRic and Mike’s Goal for You
• Initiate a change. (holistic health coach, church rep, counselor, psychologist, exercise physiologist, RD, ND, DC, MD, DO )
• Always stay grounded -from the beginning.• Keep it to small “palatable” steps. • Be open to inviting change. • Understand not all are ready but share.• Make adjustments “on the fly”.• Re-intitiate another change (think outside the)
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First Health AssociatesStart with tackling stress response and
cultivating relaxation response. From there, “optimal wellness is one step away.
Design steps for a personal program with a multidisciplinary approach to a sustainable
lifestyle change.
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FHA’s Steps of “Kaizen”
In making a change, everyone starts and ends at a different step, we help you get to the next one…..
………Hiking is another way to step up!
Starved Rock
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10/1/11 2013
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Health Journeys: www.healthjourneys.com
Belleruth Naparstek: belleruthnaparstek.com
Inner Health Studios: www.innerhealthstudio.com
iTunes Meditation Podcast: www.themeditationpodcast.com
You Tube also has many visualization videos. Check the ratings and popularity to choose the best options.
Resources
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RELAX
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Next Lecture:Whole Foods Market SchaumburgPre-Diabetes…a Scary Diagnosis?
Oct 29th, 3:00pm Call WFM
QUESTIONS?
COMMENTS?CONCERNS?