1 / 57

Paul Nathenson , RN, ND, HN-BC

Holistic Self Care A Presentation for School Nurses Methods for Self Improvement, Stress Relief, and Well Being. Paul Nathenson , RN, ND, HN-BC. Creating a Healthy Lifestyle. Step 1: Increase your activity Step 2: Adopt a Healthy Diet Step 3: Control stress. Health vs. Wellness.

jason
Download Presentation

Paul Nathenson , RN, ND, HN-BC

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Holistic Self CareA Presentation for School NursesMethods for Self Improvement, Stress Relief, and Well Being Paul Nathenson, RN, ND, HN-BC

  2. Creating a Healthy Lifestyle • Step 1: Increase your activity • Step 2: Adopt a Healthy Diet • Step 3: Control stress

  3. Health vs. Wellness • Definition of health – the general condition of the body or mind, especially in terms of the presence or absence of illnesses, injuries, or impairments. • Definition of wellness – “Wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being.” Wellness is an active process of becoming aware of and making choices toward a more successful existence. Henning, S., & Cilliers, F. (2012). Constructing a systems psychodynamic wellness model. SA Journal of Industrial Psychology, 38(2), 107-116.

  4. The Six Dimensions of Wellness Model Developed by Dr. Bill Hettler, co-founder of the National Wellness Institute (NWI) (Used by permission)

  5. Physical Dimension Create an Exercise Routine Increase Activity Get regular check ups Fasting blood sugars Cholesterol testing Pap smears Colonoscopies Mammography's Prostate exams Huang, J. H., Huang, S. L., Li, R. H., Wang, L. H., Chen, Y. L., & Tang, F. C. (2014). Effects of Nutrition and Exercise Health Behaviors on Predicted Risk of Cardiovascular Disease among Workers with Different Body Mass Index Levels. International journal of environmental research and public health, 11(5), 4664-4675.

  6. Social Dimension Taylor, S. E., Klein, L. C., Lewis, B. P., Gruenewald, T. L., Gurung, R. A., & Updegraff, J. A. (2000). Biobehavioral responses to stress in females: tend-and-befriend, not fight-or-flight. Psychological review, 107(3), 411.

  7. Intellectual Dimension Never Stop Learning Stern, Y. (2012). Cognitive reserve in ageing and Alzheimer's disease. The Lancet Neurology, 11(11), 1006-1012.

  8. Spiritual Dimension Pattison, S. (2013). Religion, Spirituality and Health Care: Confusions, Tensions, Opportunities. Health Care Analysis, 21(3), 193-207.

  9. Emotional Dimension “The subset of social intelligence that involves the ability to monitor one’s own and others feelings and emotions and to use this information to guide one’s thinking and actions” Mayer, J. D., Salovey, P., & Caruso, D. R. (2008). Emotional intelligence: new ability or eclectic traits?. American Psychologist, 63(6), 503.

  10. Occupational Dimension Steger, M. F., Dik, B. J., & Duffy, R. D. (2012). Measuring Meaningful Work The Work and Meaning Inventory (WAMI). Journal of Career Assessment, 20(3), 322-337.

  11. What is Self Care and Why is it Important? Weaver, C. (2013). How I Practice Holistic Nursing. Oncology Times, 35(19), 1-2.

  12. Leading Causes of Death in the U.S. • Heart disease • Cancer • Stroke (cerebrovascular diseases) •  Chronic lower respiratory diseases • Accidents (unintentional injuries) • Diabetes 5 out of the top 6 leading causes of death have preventable factors Jemal, A., Ward, E., Hao, Y., & Thun, M. (2005). Trends in the leading causes of death in the United States, 1970-2002. Jama, 294(10), 1255-1259.

  13. Leading causative factors • Stress • Smoking • Poor diet • Lack of exercise Reis, J. P., Loria, C. M., Sorlie, P. D., Park, Y., Hollenbeck, A., & Schatzkin, A. (2011). Lifestyle Factors and Risk for New-Onset Diabetes A Population-Based Cohort Study. Annals of internal medicine, 155(5), 292-299.

  14. CHILDHOOD OBESITY Ogden, C. L., Carroll, M. D., Kit, B. K., & Flegal, K. M. (2014). Prevalence of childhood and adult obesity in the United States, 2011-2012. JAMA, 311(8), 806-814.

  15. Correlation between Obesity and Development of Diabetes • 44 million Americans are considered obese • 17 million Americans have diabetes • Obesity increased 74% since 1991 • Diabetes increased 61% since 1991 This demonstrates a strong correlation between obesity and development of diabetes. Nguyen, N. T., Nguyen, X. M. T., Lane, J., & Wang, P. (2011). Relationship between obesity and diabetes in a US adult population: findings from the National Health and Nutrition Examination Survey, 1999–2006. Obesity surgery, 21(3), 351-355.

  16. Body mass index (BMI) • Body mass index (BMI) is a tool for indicating weight status in adults. It is a measure of weight for height. • Centers for Disease Control and Prevention (CDC). BMI Calculator. 16 May 2006. www.cdc.gov • Me at 210 lbs =BMI of 30

  17. Game Changer - Nutrition • Changing your diet can be the most difficult. • Comfort food is called “comfort food” for a reason • Most often comfort foods are the foods that are the worst for you nutritionally and give only a short term boost in mood leaving you wanting more and/or feeling let down

  18. Processed Foods • Ingredients in processed foods such as nitrates, nitrites, BHA, BHT sulfur dioxide, monosodium glutamate (MSG), Propylene glycol, sulfites, saccharine, and aspartame have been shown by evidence based research to cause or contribute to the following deadly diseases: • Cancer • Autoimmune disease • Subclinical sensitivity reactions such as muscle soreness, muscle fatigue, muscle twitching • Diabetes • Obesity Stuckler, D., & Nestle, M. (2012). Big food, food systems, and global health. PLoS medicine, 9(6), e1001242.

  19. Processed Meats Declared Too Dangerous for Human ConsumptionThe World Cancer Research Fund (WCRF) Wiseman, M. (2008). The second World Cancer Research Fund/American Institute for Cancer Research expert report. Food, nutrition, physical activity, and the prevention of cancer: a global perspective. Proceedings of the Nutrition Society, 67(03), 253-256.

  20. 2 pieces of pizza (just 2?) Twenty Years ago 500 calories Today’s Pizza 850 calories Those extra 350 calories, if eaten a two times a month, would put on two extra pounds a year, or forty pounds in the next two decades.

  21. The Diet Should Contain Whole Foods:Organic Vegetables, Healthy Fats and Whole Grains Okarter, N., & Liu, R. H. (2010). Health benefits of whole grain phytochemicals. Critical reviews in food science and nutrition, 50(3), 193-208.

  22. Drink plenty of fluids….. Mostly water

  23. AND Don’t eat TOO much! Freed, C., Fawcett, S., Weber-Dewitt, D., & Melby, C. (2012). Effects of a Novel Dietary Portion Control Program on Energy Intake, Energy Density, and Weight Loss. The FASEB Journal, 26, 820-4.

  24. 10 Ways to Lose 20 PoundsSlim down with simple tweaks to your diet and Fitness RoutineInternet Post 1/02/2013 from Men’s Health • Snooze—and Lose (Harvard Study) • Portion Control ( Cornell Study): use smaller bowls • 10 minute workout break (Southern Illinois University Study) • Work your legs (Syracuse University Study) • Exercise (Harvard Study) • Whey Protein (Canadian Study) • Brush your teeth (Japanese Study) • Decrease carbohydrate intake (United Arab Emirates Study) • Cut out Soft Drinks (Penn State Study) • Plan for hunger if/then (Dutch Researchers)

  25. Eat slowly and enjoy your food(the dog study)

  26. 76.7 pounds

  27. Sugar Metabolism

  28. Insulin Resistance Olefsky, J. M., & Glass, C. K. (2010). Macrophages, inflammation, and insulin resistance. Annual review of physiology, 72, 219-246.

  29. Having metabolic syndrome increases risk for heart disease, diabetes, and stroke based on the number of metabolic risk factors you have. Increased blood pressure (140/90 mmHg)Increased blood sugar (100 mg/DL or greater)A large waistline or apple shape Increased triglycerides(150 mg/dLAbnormal cholesterol with low HDL and high LDL

  30. Best Predictor of Heart Attack • A. Cholesterol • B. Homocysteine • C. Triglycerides • D. C-Reactive Protein • E. A & C • F. B & D Harvard Women’s Health Study Yale Physician’s Health Study Lopez-Garcia, E., Schulze, M. B., Meigs, J. B., Manson, J. E., Rifai, N., Stampfer, M. J., ... & Hu, F. B. (2005). Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction. The Journal of nutrition, 135(3), 562-566.

  31. Glycemic Index and Glycemic Load Glycemic Index: Food is rated on a scale of 0-100, with pure sugar topping the charts as the highest GI food. The Glycemic Load of a food is calculated by multiplying the glycemic index by the amount of carbohydrate in grams and dividing the total by 100. The Glycemic Load gives you a more complete picture as it takes into account the quality of a carbohydrate in a meal.

  32. Artificial Sweeteners/Aspartame

  33. NSAIDS: (Advil, Acetaminophen Aleve, ibuprofen, naproxen):The biggest known risk of NSAIDs is from gastrointestinal ulcers and bleeding. Roughly 16,685 people die each year from NSAID related complications making them just as dangerous as AIDS. Cryer, B. (2005). NSAID-associated deaths: the rise and fall of NSAID-associated GI mortality. Am J Gastroenterol, 100(8), 1694-1695.

  34. TURMERIC Anti-inflammatory possesses only COX-1 inhibition without CO-2 inhibitory consequences Nieman, D. C., Cialdella-Kam, L., Knab, A. M., & Shanely, R. A. (2012). Influence of red pepper spice and turmeric on inflammation and oxidative stress biomarkers in overweight females: A metabolomics approach. Plant foods for human nutrition, 67(4), 415-421.

  35. Omega 3 Fatty Acids Marroon JC. Bost, JW, “Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti- inflammatory drugs for discogenic pain. Surgical Neurology. 2006 Apr;65(4):326-31.

  36. PRO-BIOTICS Beneficial bacteria • Lactobacillus acidophilus. Lactobacillus bulgaricus. Bifidobacteriumbifidum • Improves the immune system • Important for women to guard against yeast infections caused by opportunistic organisms. • Keep the normal flora in the gut preventing gas and indigestion Rijkers, G. T., De Vos, W. M., Brummer, R. J., Morelli, L., Corthier, G., & Marteau, P. (2011). Health benefits and health claims of probiotics: bridging science and marketing. British Journal of Nutrition, 106(09), 1291-1296.

  37. NERVOUS SYSTEM

  38. Stress Cycle Stress Level (Cortisol) Time

  39. Slow deep breathing can activate the parasympathetic system • Practice slow deep breaths • Talk slower • Drink a glass of water

  40. Breathing

  41. Take a moment to center yourself

  42. Magnesium Orchard, T. S., Larson, J. C., Alghothani, N., Bout-Tabaku, S., Cauley, J. A., Chen, Z., ... & Jackson, R. D. (2014). Magnesium intake, bone mineral density, and fractures: results from the Women's Health Initiative Observational Study. The American journal of clinical nutrition, 99(4), 926-933.

  43. Integrative medicine combines standard medicine with CAM practices that have been shown to be effective Witt, C. M., Chesney, M., Gliklich, R., Green, L., Lewith, G., Luce, B., ... & Berman, B. M. (2012). Building a strategic framework for comparative effectiveness research in complementary and integrative medicine. Evidence-Based Complementary and Alternative Medicine, 2012.

  44. Holistic Health Care Reform means taking personal accountability for your health

  45. Components of Self-Care • Exercise • Nutrition • Relaxation • Sleep • Safety US Department of Health and Human Services. (2011). Healthy People 2020.

  46. Massage Hymel, G. M., & Rich, G. J. (2013). Health psychology as a context for massage therapy: A conceptual model with CAM as mediator. Journal of Bodywork and Movement Therapies.

  47. Ambient Music for Relaxation • Beta waves (13-38 hz) actively thinking, problem-solving • Alpha waves (8-13 hz) relaxed and calm • Theta waves (4-7 hz) sleep, deep relaxation • Delta waves (below 4 hz) occur during sleep • Brainwaves synch with the music bringing them to a relaxed state. Colgin, L. L. (2013). Mechanisms and functions of theta rhythms. Annual review of neuroscience, 36, 295-312.

More Related