the 2012 ecms conference gerald quigley beyond tomorrow

THE 2012 ECMS CONFERENCE

GERALD QUIGLEY

Beyond Tomorrow

What role do I play in health?

PharmacistMaster HerbalistRadio talkback on health : 3AW, Magic 1278,

6PR, 2CC, 3GGHealth editor for the Priceline WebsiteConsultant to many big Pharma and natural

therapy companiesTV gigs: TT, ACA, The Circle

Beyond Tomorrow

Health – mental, physical, emotional, spiritual, others

Happiness and my position in lifeCan a pill give me these aspects?What about stress?Does diet & lifestyle play an important role?Summary

Stress – a daily challenge

We have inbuilt and basic control mechanisms specifically geared to counteracting the everyday stresses or life

If stress is extreme, unusual or log-lasting, issues arise

General adaptation syndrome:- Alarm- Resistance- Exhaustion

The Adrenal Gland

The hormone factoryTwo parts: inner part for the nervous system,

and the outer layer for hormone productionExhausted adrenals: stressed out, tired, prone

to allergiesExcessive adrenal activity: elevated blood

pressure, anxiety, depression, elevated blood sugar, elevated cholesterol

The social readjustment rating scale

Death of a spouse …………..…..100Divorce…………………………..……73Gain a new family member.…..39Trouble with the in-laws……….29Trouble with the boss……………23Change in work……………….……20Change in sleeping habits….…..16Holidays…………………………….…13Christmas………………………….….12

Stress management

Factors involved:- Reduce the amount of stress our body has to dealt

with- Counteract the effects of stress- Supply the body with nutritional support esp

potassium- Supply nutrients for adrenal hormone synthesis and

function eg B-complex vitamins esp Vit B5, Vit C, zinc and magnesium

Exercise as a stress reducer

Improved cardiovascular function ie decreased heart rate, improved heart contraction, lower blood pressure, lower cholesterol levels

Reduced secretion of adrenaline in response to stress

Improved oxygen and nutrient use in all tissues

Increased self esteem, mood and frame of mind

Increased endurance and energy levels

Relaxation vs Stress

Reduced heart rate, reduced blood pressureBlood is moved towards internal organs esp

digestionDecreased rate of breathing as oxygen demand

is reducedDecreased sweat productionReduced digestive secretionsMaintenance of blood sugar levels

Progressive relaxation

Compares tension versus relaxationA muscle is contracted forcefully for 1 to 2

seconds then allowed to relax.Start with the face and neck, then upper arms

and chest, lower arms and handsThen abdomen, buttocks, thighs, calves and feetMay use verbal clues or visualizationRenews and refreshes the whole body and mind

Dietary guidelines

Eliminate or restrict the intake of caffeineEliminate or restrict the intake of alcoholEliminate refined carbohydrates from the dietDesign a healthful dietEat regular planned meals in a relaxed

environmentControl food allergies

Caffeine

Caffeine causes significant alterations of brain chemistry

Interferes with the amino acid adenosine – the brain’s own Valium

Caffeine stimulates the brain areas associated with conscious mental processes – ideas become clearer, thoughts flow more easily

Anti-fatigue effects are short lived – they are followed by increased fatigue

Alcohol

Alcohol produces chemical stress on the bodyIt also increases adrenal hormone output,

interfering with normal brain chemistry and sleep cycles

Liver support: milk thistleGlass of wine with a meal helps digestion?

Refined carbohydrates and stress levels

Sugar and white flour contribute to problems in blood sugar control

Low levels cause hypoglycemia, leading to a poorly functioning brain, anxiety, dizziness, clouded vision, blurred mental acuity, emotional instability, confusion and abnormal behavior

There’s a clear link between low blood sugar levels and anxiety and depression

Self diagnosis of hypoglycaemia

Crave sweets?Irritable if a meal is missed?Feel tired or weak if a meal is missed?Feel tired an hour or so after eating?Feel shaky at times?Afternoon fatigue?Dizziness when standing suddenly ?Mood swings?Frequently anxious or nervous?

The sodium to potassium ratio

The adrenal glands can be supported by eating a high-potassium diet along with plant based medicines like ginseng

High potassium foods include carrots, potato, apples, banana, orange

Additionally, almonds, raisins, peanuts, avocado, garlic, spinach, mushrooms, broccoli

Stressed Out? Tricks to Avoid Emotional Eating

Know the triggers – workload, “to-do” listAsk “am I really hungry?” – wait out the

cravingStock up on healthy eats – yoghurt + cerealUse distractions – 10 minute walk, have a

chatPretend it doesn’t exist – out of sight, out of

mindBe healthy – exercise, sleep

Stress may be tougher on Women’s Hearts than Men’s

“heart blood flow increases in men when they experience mental stress, but does not change in women”

Ref: American Physiological Society, news release, April 24th 2012

Conclusion: “Stress affects the hearts of women, potentially putting them at greater risk of a coronary event”

Sleep

1st hour: heading towards deep sleepHalf an hour later move into rapid eye movement (REM)

sleep (dreaming, and lasts for 10 minutes or so)Move back to 3 or 4 sleep cycles of both deep and light

sleepSo, sleep is a series of cyclesThe stress hormone cortisol, counteracts melatonin, the

sleep hormoneMake sleep a priority!

Sleep

A good night’s sleep is powerful medicinePoor sleeping habits can exacerbate

depression, anxiety, bowel problems and lowered immunity

Insomnia and restless sleep tends to be a pattern

Develop a sleep hygiene program that’s all about YOU!!

The gut-brain connection

The brain and gut might be viewed as one system

Eg: a “gut-wrenching experience”, or a certain situation making you “feel nauseous, or “butterflies in your stomach”

Anger, anxiety, sadness, elation – can trigger symptoms in the gut

Anxiety

“unrealistic worry over everyday tasks”“worrying about something which hasn’t

happened, over which you have no control”Solutions: Protein-based meals (protein is

made up of amino acids which help heal the nervous system and give nourishment to the brain)

Solutions: B-group vitamin

Nutrition for a healthy body and mind

The type of foods we eat can influence our moodEg: Seafood lifts mood, take-away foods can depress moodExercise will never compensate for bad food choicesLow moods can influence appetite and metabolism in such

a way that you are more likely to gain weightNutrigenomics – the effect of nutrition on genes and gene

expressionNutrigenetics – the effect of genes on nutrition and the

development of nutrition-related diseases

Key foods

Rye/multigrain/wholemeal (low GI breads) GI is a measure of how quickly glucose is

absorbed in the blood following the ingestion of food

Butter NOT margarineCold pressed, extra virgin olive oilAvocardo, tahini, hummusBerry jams (blueberry, raspberry, blackberry

with minimal processingEggs

Key foods (cont)

No processed or toasted cereals (no acrylamide)

Seafood: smoked salmon, canned fish, cooked fish

Canned fish in olive oil, tomato sauce, springwater or brine

Vegetables” brassica group eg vroccoli, cabbage, bok choi. Onion group eg onions, spring onions, leeks, garlic. Beetroot. Soy foods (best fermented) and other legumes. Sweet potato (half the GI), spinach & mushrooms

Key foods (cont)

Fruit – best eaten before the main meal to reduce appetite

Tomatoes, berries, cherries, red grapes (red wine), pomegranate, olives and olive oil

SeafoodYoghurtPure honeyNutsTea esp green tea

Key foods (cont)

Spices eg black pepper, cinnamon, turmeric, ginger

Dark chocolate – the addition of cocoa to growing cells stops their ageing by approx 80%!)

Don’t change too many things at once…..steady cross over to the healthy option

Can a pill make a difference?

Prescription medicines for anxiety and sleep disorders (Australian Prescriber 2012)

Non-drug treatments are the first lineLimited use for the shortest period of timeLack of convincing evidenceCare in an older person

Vitamins & Minerals

B-groupMultivitaminMagnesiumCalciumZincVitamin C

Herbs

ValerianChamomileHopsPassionflowerKavaSt Johns wortginger

Others

Omega-3 fatty acidsLow GI carbohydrate rangeProtein generallySoda waterEggsAsparagusOnionsGarlicOlive Leaf Extract

Thank you

Your questions are welcome!