Stress Reduction, Anxiety and Burnout: Moving from Survive to Thrive

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Learn to support your endocrine system with optimal nutrition, fitness and stress reduction techniques to prevent anxiety and burnout.

Learn to support your endocrine system with optimal nutrition, fitness and stress reduction techniques to prevent anxiety and burnout.

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  • 9.2% of Canadians report their mental health as “poor” (Stats Can. 2009/10)
    23.6% of Canadian report that most days are extremely stressful (Stats Can. 2011)
    Those with stressful jobs are 80% more likely to develop depression in a 3 year period.
    Stress increases your chances of developing all chronic disease
  • Alarm is the first stage. When the threat or stressor is identified or realized, the body's stress response is a state of alarm. During this stage adrenaline will be produced in order to bring about the fight-or-flight response. There is also some activation of the HPA axis, producing cortisol.Resistance is the second stage. If the stressor persists, it becomes necessary to attempt some means of coping with the stress. Although the body begins to try to adapt to the strains or demands of the environment, the body cannot keep this up indefinitely, so its resources are gradually depleted.Exhaustion is the third and final stage in the GAS model. At this point, all of the body's resources are eventually depleted and the body is unable to maintain normal function. At this point the initial autonomic nervous system symptoms may reappear (sweating, raised heart rate etc.). If stage three is extended, long term damage may result as the capacity of glands, especially the adrenal gland, and the immune system is exhausted and function is impaired resulting in decompensation.
  • Hormones effect tissues
  • Implicated in heart disease and diabetes
  • Cracker test
  • Images of food today
  • Finding a healthy balance of protein, carbohydrate and fat can be easy. Think of splitting your plate into 3 sections. Fill half of the plate with vegetables and salad. Fill one quarter of it with your protein foods such as poultry, fish or beans. Fill the rest of the plate with whole grains like barley or pasta. Remember to be careful with how much oil or salad dressing you use on these to keep calories within limit.
  • 70-80% of your immune system is located in your GUT, GUT mood connection
  • More evidence has linked exercise with a positive effect on the brain. A new study finds that older adults who reported
    being the most physically active had less brain atrophy, higher volumes of gray matter, and less damage to white matter
    compared with their more sedentary counterparts.Not only was the sample size, at almost 700 participants, much larger than those of other studies looking at the effect of physical activity on the brain, but this study is the first to look in detail at the effect of exercise on white matter, the brain's "wiring," .lead author Alan J. Gow, PhD, senior research fellow, Center for Cognitive Aging and Cognitive Epidemiology, University of Edinburgh, United Kingdom, told Medscape Medical News. "That's probably one of the unique aspects of the study, the focus on the wiring, as well as on the volumes and shrinkage of actual gray matter."
    However, the researchers found no association between social and mentally stimulating leisure activities and these brain changes. The study is published in the October 23 issue of Neurology.
  • Endocrine-disrupting chemicals (EDCs) are either man-made or naturally occurring chemicals thatinterfere with the body’s ability to regulate its growth, development,metabolism and other functions.EDCs are sometimes referred to as hormone mimics or, for those that behave like estrogen, estrogen mimics. There are hundreds of EDCs inthe environment, in food, and in consumer products. They include components of plastics* and plasticizers (including BPA and phthalates), dioxins, PCBs*,
    PBBs, pesticides*, heavy metals*, industrial chemicals and fuels, preservatives and fragrances in cosmetics, and many more.
    Hormones work in your body in very tiny amounts, so even small exposures to EDCs can affectdevelopment and function. Unlike most other toxic substances, low doses of EDCs may be more harmful than higher doses. Higher exposures may overwhelm the endocrine system and cause less response to the chemical. This is a concern because safety testing
    of chemicals assumes that low doses are not harmful if higher doses do not show effects. Most EDCs have not been thoroughly tested for health effects at very low exposures.
  • Studies of human behavioral changes indicate that it takes about 45 days to actually make something stick. That means you have to practice these new habits, even though they may not feel right for awhile.

Transcript

  • 1. Stress. Anxiety. Burnout. Moving From Survive to Thrive! Dr. Erin Wiley ND Naturopathic Doctor Clinic Director Integrative Health Institute
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  • 3. Why? QuickTime™ and a decompressor are needed to see this picture.
  • 4. Let’s Talk About Stress • Stress can make us feel sick – Headaches, inflammation, muscle pain and tension, indigestion, acid reflux, acne, PMS. fatigue • Stress can affect our mood – Anger, frustration, poor concentration, loss of focus, addiction to coffee, alcohol, drugs and medications • Stress causes disease – Diabetes, heart disease, cancer, arthritis, anxiety and depression • Stress can kill
  • 5. What we will cover • • • • Introduction to Your Endocrine System The Contributors to Anxiety, Stress and Burnout How to Build Healthy Hormone Balance Case Studies - Connecting With Experience © Integrative Health Institute 2010
  • 6. What is Hormone Balance • Relationship between the Endocrine System and the Nervous System • Symphony • Feedback loops and dynamic relationships • Instructing every cell in the body what to do and when to do it
  • 7. Endocrine System
  • 8. Symphony
  • 9. Circadian Rhythm
  • 10. The Stress Response Hans Selye
  • 11. Feed Back
  • 12. Hormones act at a Cellular Level
  • 13. Just because something is common does not make it normal !
  • 14. Symptoms of Hormone Imbalance • Fatigue or an inability to concentrate • Weight Gain • An inability to loose weight despite exercise • Headaches and Migraines • Night sweats • Early Menopause or Andropause • Infertility • Decreased libido • • • • • • • • • Irregular Periods Painful periods Moods Swings Anger Irritability Heart palpitations Acne Anxiety and panic Insomnia Depression
  • 15. Stress. Anxiety. Burnout • Chronic stress disrupts your endocrine system • Overtime your system can burn out • This leads to the symptoms of anxiety, overwhelm and exhaustion
  • 16. What brings our body out of balance?
  • 17. Contributors to Anxiety and Depression • • • • • Stress Chemicals and Toxins Sugar Inflammation Body Fat
  • 18. Stress • • • • • Stressor: anything the body has to adapt to Cortisol Where the mind goes the body will follow The relaxation response Deep breathing, living in the moment, yoga, meditation, exercise, sleep • Training your mind ex: Olympic Athletes
  • 19. Chemicals and Toxins • Chemicals and toxins disrupt our hormone balance • Found in our foods as preservatives, dies, artificial flavor, growth hormone, heavy metals, and pesticides. • Found in our cosmetics as dyes, fragrance and preservatives. • www.ewg.org
  • 20. Sugar • What does it mean to spike your blood sugar? • The average Canadian consumes 23.1 Kg of sugar per year • Insulin cycle • 2-3 pm crash
  • 21. Inflammation • Inflammation is an immune response • Creating the conditions of inflammation in the contribute to diseases associated with inflammation • Ex: – – – – Food sensitivities Menstrual pain Chronic muscle and joint pain Is a state of hormone imbalance itself! • When we are inflamed we can’t lose weight!
  • 22. Inflammation and Anxiety • Inflammation causes dopamine levels to rise which can lead to insomnia, and feelings of anxiety and agitation
  • 23. Body Composition • Ratio of body fat to lean body mass • Fat cells produce chemical messengers (adipokines) that promote inflammation, insulin resistance, dyslipidemia, hypertension and other negative health consequences. • Visceral Adiposity
  • 24. A Vicious Cycle • • • • • Stress - Cortisol Visceral adiposity- Adipokines Inflammation - Prostaglandins Blood sugar - Insulin All signal the body to store body fat and burn muscle mass
  • 25. How to Build Healthy Hormone Balance QuickTime™ and a decompressor are needed to see this picture. QuickTime™ and a decompressor are needed to see this picture. QuickTime™ and a decompressor are needed to see this picture.
  • 26. Nutrition Take Home Message • Balance Blood Sugar – Reduce insulin and cortisol • Repair the damage – Anti-oxidants fight oxidative stress
  • 27. The Trouble with Sugar • Insulin – Promotes the storage of body fat – “Hibernation hormone” – Makes you feel sluggish – The more carbohydrates you eat, the more insulin you make – Cause type 2 diabetes QuickTime™ and a decompressor are needed to see this picture.
  • 28. Understanding Insulin Once sugar enters bloodstream • Pancreas releases insulin • Insulin transports sugar (glucose) into cells • Relative secretion (more sugar=more insulin) Once absorbed sugar can go 3 ways; 1.Immediate use as fuel 2.Stored as glycogen in muscle or liver 3. Stored as fat* Insulin stimulates appetite by  Blocking hormone Leptin (supresses appetite)  Causing spike in dopamine (reward seeking signal) – Eat to get pleasurable rush!
  • 29. Food Fact Did you know: prior to the last century, refined sugar and trans fat were practically absent from the human diet QuickTime™ and a decompressor are needed to see this picture.
  • 30. Sugar The average Canadian consumes 23.1 Kg of sugar per year QuickTime™ and a decompressor are needed to see this picture.
  • 31. Where is Sugar found in our diet? • • • • • • Cereal White bread, bagels, buns, pizza crust Pasta, fries, rice Sports drinks, pop, juice, coffee (latte) Candy, chocolate Processed foods
  • 32. How Much Insulin Have You Made Today?
  • 33. Cortisol • Stress/steroid Hormone – Increases blood sugar – Causes central fat deposition – Leads to insomnia – Causes type 2 diabetes – Water retention – Decreased bone formation – Immune suppression QuickTime™ and a decompressor are needed to see this picture.
  • 34. Nutrition to Reduce Insulin and Calm Cortisol • Protein and Healthy Fats • Whole Grains and the Glycemic Index
  • 35. Protein QuickTime™ and a decompressor are needed to see this picture.
  • 36. Protein • • • • Amino acid building blocks for your muscles Regulates blood sugar and makes you feel full Make weight loss easy! Protein is used daily for building, repair, and energy  Dose= 1-1.5g/kg body weight/day
  • 37. Healthy Fats QuickTime™ and a decompressor are needed to see this picture. QuickTime™ and a decompressor are needed to see this picture. QuickTime™ and a decompressor are needed to see this picture. QuickTime™ and a decompressor are needed to see this picture. QuickTime™ and a decompressor are needed to see this picture. QuickTime™ and a decompressor are needed to see this picture.
  • 38. Make healthy.. QuickTime™ and a decompressor are needed to see this picture. QuickTime™ and a decompressor are needed to see this picture. And Healthy skin!
  • 39. Healthy Fats • • • • Eat fat burn fat! Fat-free means chemical compensation Fat makes you full and satisfied Without fat, your brain, your hormones, and your compensation mechanisms for stress will be compromised  Dose: • • • • Cold Water Fish x2-3 weekly 2 tbsp extra-virgin olive oil daily Fish Oils daily 3,000mg EPA/DHA ½ med avocado x3 weekly
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  • 41. Oxidative Stress QuickTime™ and a decompressor are needed to see this picture.
  • 42. Anti Oxidants at Work QuickTime™ and a decompressor are needed to see this picture.
  • 43. Berries! QuickTime™ and a decompressor are needed to see this picture.
  • 44. Antioxidants 1. 2. 3. 4. 5. 6. 7. Blackberries Walnuts Strawberries Artichokes Cranberries Raspberries Blueberries From: World’s Healthiest Foods Top 7 list
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  • 47. Case Study - Endocrine Stress • • • • • • Breakfast - Coffee (low energy) Lunch - 1pm Energy Crash - 3pm Sugar Craving - Craving carbohydrates Energy Crash Dinner - over eating late at night
  • 48. Case Study - Anxiety • • • • • • Skip breakfast (no time, did not sleep well) Muffin and Coffee (feel great, cortisol up) Anxiety sets in, need to eat candy all day at desk to maintain focus Can’t drink water (will have to pee) Lunch no appetite, want a nap but to anxious to sleep At home starving = fast food, crash on the couch exhausted and can’t imagine exercising • 10pm: 2nd wind, get work done, but then can’t fall asleep • Perhaps some wine? Sleeping pills?
  • 49. Case Study - Is this healthy? • • • • Breakfast - Oatmeal (at your desk at work) Lunch - Sandwich and fruit Energy Crash - cookies and diet coke Dinner - Chicken, rice, salad • Ratio Carbs 9: Protein 2: Healthy fat 1:Veggies 2
  • 50. What does that look like? • Divide your plate into 3 sections: 50% is vegetables 25% is mixed whole grains or starch 25% is protein source – poultry, fish, beans, soy products Veggies Whole grains Protein
  • 51. Healthy hormone balance starts with breakfast
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  • 53. Snacks • • • • • • Cottage cheese Hummus and veggies Nuts and seeds Raw Brownie Protein energy balls Apple and almond butter
  • 54. Lunch • • • • • Chicken Salad Split pea soup Quinoa salad Bean salad Kale salad with goat cheese
  • 55. Dinner • Veggies, meat, and whole grains or beans and legumes • Broccoli, coconut chicken and 1/2 cup brown rice
  • 56. Sample Menu • • • • • Breakfast - Protein smoothie Snack - Hummus and veggies Lunch - Cobb salad (hardboiled egg) Snack - Raw brownie Dinner - Talapia, kale salad, baked sweet potato • Carbs 3: Protein 5: Healthy Fat 4: Veggies 8
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  • 58. Brain Gut Connection • Eliminate food sensitivities – Most common presentation: gluten, dairy, soy, eggs, sugar – Characterized by an IgG mediated immune response – Leading to dysbiosis and in imbalance in healthy flora that modifies the Th1/Th2 response • Food sensitivities cause systemic low grade inflammation
  • 59. Clinical Nutrition • Fish Oil: EPA and DHA – Omega 3 fatty acids are anti-inflammatory – DHA structural component of the brain – EPA the primary anti-inflammatory omega 3 fatty acid in the brain – When omega 3 fatty acid levels are low in the brain increased neuro-inflammation occurs
  • 60. Fish Oil • Key points: – Therapeutic dose for inflammation: greater than 2 grams (2000mg/day) of EPA – Therapeutic dose for improved mood: No less than 1000mg of EPA per day. Ratio: significantly more EPA than DHA (6:1) – Outstanding safety profile!!!! – Can we get enough from diet? – What about flax oil?
  • 61. Probiotics • It is well established that probiotics decrease inflammation • But what about the brain GUT connection? QuickTime™ and a decompressor are needed to see this picture.
  • 62. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. • In mice: Lactobacillus Rhamnosus reduced inflammatory markers, lowered corticosteroid hormone release, and elevated GABA • A direct effect on neurotransmitters Proc Natl Acad Sci U S A. 2011 Sep 20;108(38):16050-5. Epub 2011 Aug 29.
  • 63. Exercise • Research has shown that exercise is an effective treatment for anxiety and mild to moderate depression. • Japan “shinrin-yoku” meaning forest bathing - Dr. Marc Berman Journal of Affective Disorder • Dr. Mike Evans: 23 1/2 Hours - What is the single most important thing you can do for your health
  • 64. Exercise, Inflammation and Stress Research: • Exercise not only decreased the levels of proinflammatory cytokines IL-6, TNF-a, and Creactive protein but also simultaneously enhanced the concentrations of antiinflammatory cytokines IL-4, IL-10 and TGF-b when compared with controls Lakka TA, et. Al. Effect of exercise training on plasma levels of Creactive protein in healthy subjects: the HERITAGE Family Study. Eur Heart J 2005;26:2018–2025.
  • 65. Exercise • • • • • • 20-30 minutes per day 3-5 days a week From Walking, Yoga, to Strength Training Running for Anxiety Challenge your intensity Follow Your Exercise Progression Accountability
  • 66. Detoxification • Neurotoxic and Hormone Disrupting Chemicals can be found in our environment: – Pesticides, solvents, BPA, Phthalates • Top strategies: – – – – Quit smoking, clean indoor air quality Eat Organic Choose safe cosmetics and cleaning products www.ewg.org/skindeep
  • 67. Phase 1 and Phase 11
  • 68. Type 4: A Healthy Stool
  • 69. The Stress Response
  • 70. Caution: Perfection QuickTime™ and a decompressor are needed to see this picture.
  • 71. Finding Balance QuickTime™ and a decompressor are needed to see this picture.
  • 72. Stress Reduction • • • • • Mindfulness Meditation Yoga Tai Chi Qi Gong Prayer
  • 73. Case Studies • Alison- social phobia after apartment was sprayed for bed bugs • Brenda -chronic migraine headaches, anxiety and IBS • Melanie - Am I 16 again? PMS, acne, and anxiety. • Cara- it’s summer and I am burnt out? • Diane- Caring for aging parents and young kids, why am I anxious public speaking?
  • 74. QuickTime™ and a decompressor are needed to see this picture.
  • 75. Simple Steps in Therapeutic Order • • • • • • • Eat Breakfast and small frequent meals Eat vegetables (50%+) Avoid sugar Choose whole grains Move your body daily Make time for yourself Go to bed by 10pm
  • 76. Stages of Change QuickTime™ and a decompressor are needed to see this picture.
  • 77. Lifestyle Change It takes 45 days to change a habit or incorporate a new one 5 10 15 20 25 30 35 40 45
  • 78. Opportunity • An Integrative Approach – Address the root cause, support optimal body hormonal balance, focus on recovery and repair – Synergy: Diet, Exercise, Stress Reduction – Anti-inflammatory Supplements: Fish Oil and Probiotics – Talk to your Naturopathic Doctor about detoxification, food sensitivity testing, botanical medicines and nutritional supplements
  • 79. The Beginners Mind Meditation • In the beginners mind there are many possibilities, but in the experts mind there are few - Shunryu Suzuki • This weekend invite an awareness to see things just as they are, fresh and new, as if for the first time. What can you see, learn, and experience new today simply by having the intention of the beginners mind. Imagine going through life seeing the world, as fresh and happy as a child.
  • 80. Integrative Health Institute Dr. Erin Wiley ND Integrative Health Institute 46 Sherbourne St, 2nd Floor T: 416 260 6038 www.integrativehealthinstitute.ca © Integrative Health Institute 2010