Dr Ric Saguil with the shortened version of his power point presentation at REI Schaumburg Spring 2012. Embedded is the meditative hiking technique he uses as a breath awareness meditation for walking or hiking.
Design notes: list of providersWe want this to look much more inviting—these chairs are way too cold.Had thoughts about putting the actual providers in the chairs. Could be an actual live picture with a sample patient in the red chair or could be a group of providers sitting around the table.
Based on a survey of our patients, we found a consistent theme of what frustrates them about conventional medicine practices and why they felt First Health was different. Since identifying these 4 key areas, we have made a consistent effort to offer our absolute best to:Listen attentively to Patients concernsMake the patient the driving force as the center of careMinimize wait timesExplain all the options for treatment, and give the patient choices (medications, alternative medicine, nutritional medicine/supplementation, psychological medicine)
DrRic Hiking for Health (slide share edition)
Hiking for Health Enrique Saguil, MD First Health Associates We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
The First Health Approach We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Your Team Ric Saguil, MD Jason Gruss, MD Tom Jordan, RDKatrina Christie, LCPC Jennifer Green, ND Joe Musolino, DC Emery Paredes, PT Courtney Day, EP Aimee Weber, EP Yu Zhu, MD China You
Ric Saguil, MDWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Release:• This lecture is not meant to substitute for medical care• Please see your doctor for questions• There are no financial connections between REI-Enrique Saguil, MD• A copy of this ppt is available by calling (847) 593-3330 Or friend DrRic Saguil
Going to the “Gym” “What in the morning was true, will atevening have become a lie….” -Carl Jung
Training with Trainers Mr Woodcock Tom Jordan, RDAmerican College of Sports Medicine search the online data base for certified specialists in your area
Yoga! http://www.yogachicago.com/Ancient artPopularity high, lots of placesExcellent at cultivating relaxation responseExcellent flexibility/power/balanceStill Growing with multiple stylesInjury risk relative
Hiking http://www.rei.com/stores/118Forest Preserves are tax supportedThe fastest hikers burn as much as the slowest joggerSlowing down can bring awareness of natureMoving away technology cultivates the relaxation responseLess chances for strain and overuse injuryWatch solitude (injury, dehydration, disorientation)Watch animals
Dr RM Nerem- U of Tx• All rabbits fed heart dangerous diet• 60% did not develop coronary artery ds• Review of stats revealed healthy in same area• Tech admitted she would take and pet/feed rabbits in “reach”• Conclusion: love/peace decreased CAD
Shoes• Know your feet (pronator/supinator)• Get some assistance (foot doc, sports doc, ex phys, running store, REI team member)• Trail runners, hiking boots (mid or high), heavy duty/insulated for winter
DrRic Fit Tip:• Watch for “hot spots” on the rock• Ask a sales person ALL questions• Mid-rise keeps water and mud out
Word of caution on barefoot trail running• Minimus running…..ease into it!!
Clothes to keep core temp stable• Moisture wicking• Detachable extremity• Light “gramers”• Compressible (if long trips or camping)• Flexible but durable• Venting
DrRic Hot Climate Fit Tip:• Seek shade/make shade• Pace activity to decrease sweat rate• Interval timing (especially with children)• Hydrate (specific gravity of urine)• Venting creates breeze
Poles and Packs Not a new invention!Michael Johnson Can prevent: Bursitis of the knee
DrRic Fit Tip:• Poles can “extend” your distance• 90 degrees at the elbow• Choke down as you go up• I like to “crutch it” as I go down• Keep your back straight! Pack or “Bare-Back”• Useful for preventing bushwacking
Volume1 gal =3.8L= 8+lbsMultiday trips???(8lbs = sore back!)
DrRic Fit Tip:• 4-6 ounces every 20 minutes (Marathon tables)• 4 liters per day but it varies… roughly=weight (lbs)/2(oz)/8(cups) 8oz=1cup=225ml• Can’t trust thirst sensation (unless 2% not important for the hike)• Timing important for deep forest preserve or national park (ie plain or savanna)
Dehydration• Athlete sweats 1-2 L per hour (33-66oz)• 2% water loss can impair fine motor skill and judgement• At 104*-105*, altered cognition.• At 106*-107*, delerium,stupor, coma. (Marathon, Ironman)
Shade and Air (just as important as clothing!!)
Sweat rate• Depends on environmental condition (ambient temp, humidity, wind velocity)• Clothing (insulation and moisture permeability)• Intensity of physical activity• Usually about 1.0-1.5/h (about 2% decrease in body water/h if 150lb)• At 5%, gastric emptying reduced 20-25%• Sunburn retards skins ability to dissipate heat
Maps• Total Price (non local hikes)• Seasonality (clothing)• Difficulty level and goal setting• Know your pace (1-2mph)
Timing of hikes• Weather.com• Weather.gov• Sunrise/sunset• 1-3 times a week for 30-60 minutes (30+minutes to achieve RR)• Or add resistance to burn more calories ……….ie -a huge backpack
Need some proof that Hiking Prolongs life?• Elderly adults tend to live longer near a park• College students better exams with natural settings from dorm• Children with ADHD fewer symptoms after outdoor activity with lush environments• Public housing residents better social interaction when near trees
Landscape and Human Health Lab,U of I Urbana-Champaign Dr Frances Kuo “Tree’s lower crime rate…”
Nutritional enhancement• Standard American Diet is lacking in nutrient• In all cases of disease, poor nutrition is a contribution• In many cases of performance plateau, nutritional depletion is a contribution• See a registered dietician/sports nutritionist
Disease Free Longevity• Maintaining low BMI Hiking• Eating properly (Andy Weils “Antiinflammatory Diet”)• Cultivating the Relaxation Response Hiking• Exercising Hiking• Sleeping 6-8 hours Hiking• Community/group tx (may have to go outside ins) ? … if you need help, start searching
The Journey not The Destination Martin Sheen, Emelio Esteves 2012 Camino de Santiago
Hike for Health Summary• Set Quit Date• Get help with shoes/boots• Weather Channel• Map• Tell someone• Get a physical?
Start tomorrow• Google earth• Pick a spot (know trail options – up and back/loop)• Set a time for dedicated hike• Get used to having water around• Weekly excursions• Stay fit off trail• Plan the “big one”• Restart and empower others
Take a Hike!!!! Next Lecture:Whole Foods Market Schaumburg Meditation for Stress April 21st , 3-4 pm Call to reserveWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.