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Mb day 1 powerpoint feb 19 2014 section 1
- 1. Monmouth Beach Community Health Improvement Project .
- 2. Welcome • Healthy Horizons o My life, My Health, My Community • Why Am I Here? o Free Babysitting????
- 3. Do You Feel? • • • • • Tired? Sore? Filled with aches and pains? Unable to concentrate? Not what you used to be?
- 4. Are Your Kids? • • • • Unable to concentrate? Over stimulated? Having trouble sleeping? Stressed over school, sports, friendships?
- 5. Do You Want? • • • • • • Less Doctor visits Decreased medical costs Less reliance on medicines Better relationships – with kids, spouse, etc. “Happier” outlook Less distractions, more “in the moment”
- 6. Community Health Improvement Project Team • Community Volunteers: o Kristin Belardo, Sue Ann Stelfox, Nathalie O’Keefe, Michele Donohue, Eileen Fontana, Karin Ostrom, Betsy Kaeli, Lauren Dwyer, Abby Kelly, Mike Alcini • From Meridian Health o Sandra Elliott, Janet Egan, Kyle Cittadino, Josh Havard, Dr. Terri Liccardi, Dr. Carol Ash, Dr. Alan Colicchio
- 7. Meeting Rules • Ask Questions Now…. o But Panel Sessions at End for More Questions • Raise your hand if you don’t know terms • Please put cell phones on “vibrate” • This program is to benefit you…
- 8. • Mayor Sue Howard
- 9. Program Overview • Dr. Carol Ash
- 10. Four Session Program Overview • Brain Health o (The Mind Body Connection) • Sleep Health o March 6th • Fitness and Nutrition o March 20th • Connecting All the Dots o April 3rd
- 11. Today’s Program - Brain Health • A Perspective o Sandra Elliott, Director Consumer Products at Meridian Health • How the Brain Works – The Mind Body Connection o Dr. Teresa Liccardi, Nephrologist • Breathing Techniques to Help Re-Wire Your Brain o Dr. Carol Ash, Corporate Director of Sleep Medicine at Meridian Health • Using Yoga to Improve Your Body and Mind o Lisa Konopsky-Matthews and Michelle Doyle, Monmouth Beach Yoga Center • Why Gut Health is Important o Sue Ann Stelfox, Health Coach
- 12. Technology brought the clock that redefined our day
- 13. Technology Success • Connected us to a global market place 24 hours a day, and 7 days a week • Created new processes that allowed for automation and abundance • Gave us new options to cure disease
- 14. The Cost of Technology
- 15. Cost Of Healthcare • $2.5 trillion in 2009 • 1.6% of the GDP, translates to $8086 per US resident. • To contain o Empowering the individual to learn how to best take care of himself or herself to promote health and wellness. o The key ingredients include management of stress and anxiety, nutrition, physical activity, improved sleep, and lifestyle choices.
- 16. The Plan • We will propose tiny changes that will have a real impact. • We will explain the physiologic evidence behind our proposals to get your buy in. • You will not only understand why you should but how you should. • One thing is for certain. We cannot afford to ignore this any longer.
- 17. Commonly Used Terms • Mindfulness • Divergent Thinking • Linear Thinking
- 18. What are Your Children Doing? • • • • • Participating in a Yoga session hosted by Monmouth Beach Yoga & Wellness Studio Part of EMMETT’s journey Brain Fuel Hop on the Healthy Trail The secret to labels
- 19. A Perspective Sandra Elliott Corporate Director Consumer Technology and Service Development, Meridian Health
- 22. Why Monmouth Beach? A deep desire among community members to create positive change. If you can’t figure out how to make it work in a community with resources and motivation – its not going to work anywhere else! .
- 23. My Motivation? Empower people with the knowledge and tools to take control of their health! .
- 24. A Little on the Technology Keeping the Cycle Unbroken with Low Cost, Easy to Use Devices! .
- 25. Monmouth Beach Community Health Project
- 26. Monmouth Beach Community Health Project www.monmouthbeachhealthyhorizons.com
- 27. The Science of the Brain: Understanding neurophysiology and its relationship with productivity and creativity in our lives By Dr. Teresa M. Liccardi February 19, 2014
- 34. Health Ramifications of Stress • • • • • • High Blood Pressure Heart Disease Stroke Obesity Depression Anxiety
- 35. Child well-being in rich countries unicef
- 36. Structural variations in prefrontal cortex mediate the relationship between early childhood stress and spatial working memory
- 37. Variations in PFC gray matter are associated with individual differences in both cumulative life stress and SWM performance. ©2012 by Society for Neuroscience Hanson J L et al. J. Neurosci. 2012;32:7917-7925
- 38. “By specifically inking cumulative life stress to focal neuroanatomical alterations and linking those alterations to behavioral performance, our results suggest that structural differences in the PFC may serve as one mechanism through which greater cumulative life stress engenders poorer executive functioning. The PFC is central to attention, working memory, cognitive control, and emotion regulations process, with damage to this region leading to impairments in planning, goal attainment, problem-solving ability and the regulation of emotion (Stuss and Levine, 2002; Braver et al., 2010). Structural stress-induced changes ion this region may lead to impairments in these processes, thereby undermining cognitive performance during development”
- 40. Neuroplasticity
- 44. Relaxation Response Focused Attention Deep Abdominal Breathing Calming Exercise Opened Awareness
- 50. Buddha’s Brain • Neuroplasticity and Meditation o Davidson and Lutz
- 51. Mindfulness practice leads to increases in regional brain gray matter density
- 54. Meditate to Create: The Impact of Focused-Attention and OpenMonitoring Training on Convergent and Divergent Thinking Lorenza S. Colzato, Ayca Ozturk, and Bernhard Hommel FRONT PSYCHOL. 2012; 3: 116.
- 56. Mindfulness-based stress reduction and health benefits
- 57. Physical Psychological High Blood Pressure Depression Alzheimer's Anxiety Improve the Immune Response Perception of Pain Lower Cortisol Levels Improve Sleep Learning Creativity Memory
- 64. JUST BREATHE
- 65. http://healthland.time.com/2012/10/08/6-breathingexercises-to-relax-in-10-minutes-or-less/ http://www.youtube.com/watch?v=7tRdDqXgsJ0 http://www.nmr.mgh.harvard.edu/~britta/SUN_July11 _Baime.pdf Goldie Hawn’s 10 Mindful Minutes John Nies: http://www.njpowercenter.com/best-personaltrainers-monmouth-county/
- 66. Breathing By Dr. Carol Ash February 19, 2014
- 67. You cannot stop if you are on go • The pattern of breathing is linked to “fight or flight” or “rest and digest”.
- 68. Activating the parasympathetic nervous system • Basic breathing Andrew Weil • Abdominal technique • Combine with visualization and relaxation
- 69. If it is so important why isn’t anyone else talking about it? • Why didn’t my mother tell me, or my doctor?
- 70. I Got a Gut Feeling By Sue Ann Stelfox February 19, 2014
- 71. Where your second brain is might surprise you…
- 72. Your Gut…your Second Brain • Equipped with its own reflexes and senses, the Second Brain can control gut behavior independent from your brain. These neurons control the movement & absorption of food and modulate immunity and the hormonal systems.
- 73. Your Gut…the Messenger • The gut has a brain of its own, called the "Enteric Nervous System" or ENS. It comprises an estimated 100 million neurons…. …more than in your spinal cord.
- 74. Your Gut…a mood regulator • Serotonin contributes to various body functions, such as regulating body temperature, sleep, mood, appetite and pain. 95% of our Serotonin is located in the gut region
- 75. Your Gut…has Feelings • Gut helps run your intuition, communicating with you through feelings. These feelings are generated electrically by the neurons in your gut. That’s why we call it a “gut feeling”.
- 76. Stress and Eating • Eating under stress or on the run causes your body to be in the opposite state of where you need to be in order to properly digest your food.
- 77. Stress, Digestion and Health The stress response causes a number of detrimental events in your body, including: • • • • • • • Four times less blood flow Decreases oxygenation to your gut Decreases nutrient absorption Decreases enzymatic output Suppresses beneficial bacteria Causes Heart burn Increases food sensitivity
- 78. You are not just what you eat… you are what you absorb
- 79. Relax, Absorb, Digest 1. Sit down to eat and don’t eat on the run. 2. Take a few deep breaths to relax and calm your body before eating. 3. Be present when you are eating - try to avoid multi-tasking.
- 80. Relax, Absorb, Digest 4. Take mindful bites - truly taste your meal. 5. Eat without distractions such as the phone, TV or computer. 6. Eat slowly and chew your food well. Digestion actually begins in your mouth!
- 81. Tiny Take-Aways • Promote Mindfulness Through Breathing o Do Breathing Exercises Once per Day • Eating Impacts Brain Health o Relax, Absorb, Digest
- 83. Next Meetings – March 6, 20, April 3 • Brain Health o (The Mind Body Connection) • Sleep Health • Fitness and Nutrition • Connecting All the Dots
Editor's Notes
- Intro: title pageDevelop the concepts of brain science as they relate to improving productivity , creativity while reducing reactivity and stress. Understand that by learning techniques to daily exercise our brains in specific manners we may change, develop and grow our brains as any other muscle in our bodiesOutline what the impetus for this discussion is in our own livesDescribe the magnitude of the issue and the psychological construct of stress and anxiety Describe the anatomy of the brain as it relates to brain exerciseDescribe the scientific findings of exercising the brain and neuroplasticityDescribe mindful-based practiceIntroduce Joshua will lead us through breathing and its significance to brain function and brain exerciseAnd Lauren who will give an overview of foods that build and support brain function and growth.
- Brain exercise is not a new concept it has been practiced and advocated for many generations, but the difference is then we thought it was just about finding the sun and being happy and maybe even rebellion. Now we know differently. We have a growing body of concrete evidence that is leading us into the science of brain growth and development throughout life by simple exercises that may become a part of daily routines.
- Why is this concept of brain exercise relevant and important to our lives? We are surrounded by continuous stream of activity and inputs that send a never ending stream of stimuli to our brains. How do we respond, filter and choose how to react to these stimuli? We are juggling multiple tasks, finding it difficult to focus on jobs, commitments and relationships all in one day. It is difficult to prioritize and give our full attention to so many important aspects of our lives and teach our families how to cope with these stimuli.. It is stressful
- Intro idea of fight or flight sympathetic response corporate heuristics important times for instinctive and convergent thinking vs divergent and how heuristics can be repatterned and recircuited
- Looking at the brain from a more anatomical basisThe brain stem controls vital life functions such as breathing. Heart rate and blood pressure, as well as the reticular activating system that has a role in conscious awareness and sleep-wake cyclesThe Limbic system controls our emotions:The Insula monitors bodily sensations or how strongly we react and involved in feeling empathyThe Amygdala Is the Fear center or fight or flight center It directing us to respond to psychological threats as well as directs us toward pleasure and reward.The Hippocampus storing long-term memoryHypothalmus hormonal regulation temperature appetite, thirst reproduction, sleep cycles and is the endocrine messenger for the fight or flight response.Cortex has several areas that we will not distinguish here but overall the PFC is involved in higher cortical functions including autonomic regulation of heart rate and respiration (breathing), regulation of emotionsRegulation of reaction to fearRegulation of thinking before acting or overriding of autonomic behaviorsIntuitionEmpathyInsight Social awareness
- This table ranks 29 developed according to overall well-being
- What stress does to us organically
- We can modulate that connection between amygdala/limbic system and frontal cortex it is not just a one way reaction!
- Describe the work of Yerkes and Dodson There is a peak level of stress that improves performance and achievement. We need stress but we need to control it an stay on top of the curve…and better yet be able to shift the entire curve up and right increasing the level of stress that we may handle and have even higher performance once stress overwhelms us we know that the consequences can be emotional and physical even leading to changes in our immune system and ability to fight infection and survive tragedies as cancer.
- So what can we do about it?We need new ways to allow ourselves and our families to functionat high achieving levels without being overwhelmed by stress and anxiety.
- Resilience allows us the ability to handle stress more efficiently without it overwhelming our minds, emotion sand bodies.
- But we know understand that by daily routinely exercising our brains we can develop new connections that lead us away from reactivity and stress to recircuit our brains to the higher cortical areas that develop the higher cortical functions of insight, social awareness, the ability to concentrate and shift attention, judgment , planning and decision making.
- Looking at the brain from a more anatomical basisThe brain stem controls vital life functions such as breathing. Heart rate and blood pressure, as well as the reticular activating system that has a role in conscious awareness and sleep-wake cyclesThe Limbic system controls our emotions:The Insula monitors bodily sensations or how strongly we react and involved in feeling empathyThe Amygdala Is the Fear center or fight or flight center It directing us to respond to psychological threats as well as directs us toward pleasure and reward.The Hippocampus storing long-term memoryHypothalmus hormonal regulation temperature appetite, thirst reproduction, sleep cycles and is the endocrine messenger for the fight or flight response.Cortex has several areas that we will not distinguish here but overall the PFC is involved in higher cortical functions including autonomic regulation of heart rate and respiration (breathing), regulation of emotionsRegulation of reaction to fearRegulation of thinking before acting or overriding of autonomic behaviorsIntuitionEmpathyInsight Social awareness
- So two concepts that the Beatles never realized they were introducing…Neuroplasticity is the ability of the brain matter to grow and form new connections, new neural circuits as well as even grow new neurons. The brain matter can increase in size and number. Mindfulness is a practice utilizing two psychological constructs of focused attention and open mindedness
- awareness that teach us to focus on the present understanding and being aware of our thoughts, emotions and sensations without becoming reactive to them in a nonjudgmental way.
- This is an article available on line by Dr. Michael Baime, a clinical professor at the U of PennsylvaniaSo if we can develop simple techniques that develop increased focused awareness and open mindedness we can actually change the way our brains work.
- This study is significant because it demonstrates ORGANIC CHANGES IN THE BRAIN after only an 8- week MBSR program.
- ORGANIC CHANGES IN BRAIN TISSUE areas that we discussed earlier that cause changes in higher functioning areas of the brain
- IMMUNE FUNCTION by Davidson and Kabat-Zinn titer robust response
- CREATIVITY looked at psychological task in individuals in a randomized control trial with MB training over an 8-week period
- Delete?
- List the benefits
- Quickly stress that there is an organic basis to exercising our brains on a regular basis. And what does it take? Focusing
- But the technique does not require summiting the Himalayas to become proficient
- Rather, it is an exercise meant to be practiced in every moment of our lives practical anecdotes so as why when and how
- Simple triggers like being in a car are triggers to focus and become aware of ourselves nonjudgmentally.
- So even though we have visions of creating high performing Olympians,…ask about the psoitive negative of group influence and talk about the family and those last 2 weeks in august before school charts
- Maybe instead we want to think about a new olympic sport…
- And with that I will ask Josh to take over. And discuss the simple method of focusing on our breathe that will enable us to start initiating the changes in our neural circuitry.
- Heuristics by patterning our flight and flight that are good new neural circuitsCorporate examples and literature and media time mag Daily life examples of stress changing stress with mindful
- Messages constantly travel back and forth between your gut-brain and your head-brain, and when those messages are interfered with in any way your health will suffer.
- https://www.pointofreturn.com/antidepressants.html – Seratonin quote
- You could be eating the healthiest food in the world, but if your body cannot fully digest and assimilate that food, then you will not receive the benefits. Nor will you be able to burn calories effectively. You are not really what you eat. You are what you absorb.
- You could be eating the healthiest food in the world, but if your body cannot fully digest and assimilate that food, then you will not receive the benefits. Nor will you be able to burn calories effectively. You are not really what you eat. You are what you absorb.