The document discusses stress relief and relaxation techniques. It recommends cultivating the relaxation response through meditation, deep breathing exercises, yoga, nutrition, and lifestyle changes. The goal is to lower stress levels and reduce health risks by controlling the body's reaction to stressors.

1. STRESS?...... Relax. “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 We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

2. The First Health Approach We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

3. Your Team Ric Saguil, MD Jason Gruss, MD Tom Jordan, RD Katrina Christie, LCPC Jennifer Green, ND Joe Musolino, DC Amy Iaquinta, DC Nick Nowicki, DC Emery Paredes, PT Courtney Day, EP Yu Zhu, MD China Mike Blumberg, LCPC Aimee Weber, EP You

4. First Health Associates 2010 S. Arlington Heights Rd LL Suites Arlington Heights, IL grounding movement nutrition done RicSaguil, MD We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

5. 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)

6. A Quicky with DrRic Review: IN IN OUT OUT Inhale/Exhale hiking exercise to cultivate “The Relaxation Response”

7. Mike Blumberg Fight or Flight Response Progressive Muscular Relaxation Diaphragmatic Breathing Guided Imagery Review:

8. Why Bother with The Touchy Feely Stuff? Review: 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”

9. 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

10. 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 ElissaEpel, PhD UCLA

11. 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.

12. ASTHMA THYROID IBS DEPRESSION HEART DISEASE

13. Bottom line- It’s Worth it Ancient philosophy says you can’t control stress. Modern wisdom says you can control reaction to it.

14. If Dr Oz thinks they are good…..………….maybe we should listen. Deepak Chopra The Chopra Center Andy Weil AZCIM

15. 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

16. The Pranayama The Bridge” “ “Soham” – diaphragm, spine, nostrils

17. Knowledge is power …improve the bodies innate healing mechanism.

19. Mind Body Modalities

20. Western Medicine

21. Supplementation

22. Cultural methods of healing

24. 4-7-8 Breath Work for Stress Relief You can go to http://www.herbal411.com/the_library and catch a 2 minute demo

25. Inflammation Control = (neutralizing the stress response in the body) The Anti-inflammatory Diet

26. “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

27. Food Side Effects:

28. Spaghetti White Bread

30. ANDI scores

31. www.ewg.org

32. DrSaguil’smust have supplements Multivitamin Omega 3 fish oil (flax seed oil) Vitamin D Disease/symptom specific supplement:

33. 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

34. All this plant food will help stress?

35. Nutrients & Phytochemicals withNational Cancer Institute Clinical Development Plans Cancer docs must think so!

37. Exercise (yoga)

39. What you taste. Bad carbs get you high and drop you low

40. What you smell Relaxing or Repulsive

41. What you see Pleasant or horrifying

42. What you touch Sterility /Asepsis or Healing Touch Chevy Chase: “Got all five fingers in there Doc?”

43. What you hear Attractive or Irritating Take a Hike!! See DrRic Lecture slideshare WMBI vs B96

44. Sedona

45. El Junque

46. Sundance

47. Spring Valley Nature Sanctuary

48. Starved Rock

49. Devils Lake

50. 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)

51. First Health Associates Start 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.

52. 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

53. 2013 10/1/11

54. Resources 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.

55. QUESTIONS? RELAX COMMENTS? CONCERNS? Next Lecture: Whole Foods Market Schaumburg Pre-Diabetes…a Scary Diagnosis? Oct 29th, 3:00pm Call WFM We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.