STRESS?...... Relax.

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

“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

The First Health Approach

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Your TeamRic Saguil, MD

Jason Gruss, MDTom Jordan, RD

Katrina Christie, LCPCJennifer Green, NDJoe Musolino, DCAmy Iaquinta, DCNick Nowicki, DC

Emery Paredes, PTCourtney Day, EPYu Zhu, MD China

Mike Blumberg, LCPCAimee Weber, EP

You

grounding

movemen

t nutrition

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

First Health Associates

2010 S. Arlington Heights RdLL Suites

Arlington Heights, IL

Ric Saguil, MD

done

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)

A Quicky with DrRic

IN

IN

OUT

OUT

Inhale/Exhale hiking exercise to cultivate “The Relaxation Response”

Review:

Mike Blumberg

• Fight or Flight Response• Progressive Muscular Relaxation• Diaphragmatic Breathing• Guided Imagery

Review:

Why Bother with The Touchy Feely Stuff?

• 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”

Review:

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

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 Elissa Epel, PhD UCLA

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.

ASTHMA

IBSDEPRESSION HEART DISEASE

THYROID

Bottom line- It’s Worth it

• Ancient philosophy says you can’t control stress.

• Modern wisdom says you can control reaction to it.

If Dr Oz thinks they are good…..………….maybe we should listen.

Andy WeilAZCIM

Deepak ChopraThe Chopra Center

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

The Pranayama

• The Bridge”

• “ “Soham” – diaphragm, spine, nostrils

Knowledge is power

…improve the bodies innate healing mechanism.

“Optimum Health”

• Nutrition• Mind Body Modalities• Western Medicine• Supplementation • Cultural methods of healing• Exercise

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4-7-8

4-7-8 Breath Work for Stress Relief

You can go to http://www.herbal411.com/the_library and catch a 2 minute demo

Inflammation Control = (neutralizing the stress response in the body)

The

Anti-

infla

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y Die

t

“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

Food Side Effects:

Spaghetti

White Bread

ANDI scores

www.ewg.org

Dr Saguil’s must have supplements

• Multivitamin• Omega 3 fish oil (flax seed oil)• Vitamin D

• Disease/symptom specific supplement:

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

All this plant food will help stress?

Nutrients & Phytochemicals with National Cancer Institute Clinical Development Plans

Calcium18?-glycyrrhetinic

Vitamin ACarotenoids

Indole-3-carbinolVitamin D analogs

CurcuminPerillylic acid

Vitamin EFolic acid

9-cis-retinoic acidGenistein

Tea polyphenols

Cancer docs must think so!

You are what you eat!

• Mostly plant• Exercise (yoga)• Group therapy

Pratyahara – withdrawal of senses (Patagali’s 5th of 8)

• “to get the highway to flow easier, one must control or close down all the feeder ramps that are in disarray”

Manila PI New York

What you taste.

• Bad carbs get you high and drop you low

What you smell

Relaxing or Repulsive

What you see

Pleasant or horrifying

What you touch

Sterility /Asepsis or Healing Touch

Chevy Chase: “Got all five fingers in there Doc?”

What you hear

Attractive or Irritating

WMBI vs B96Take a Hike!! See Dr Ric Lecture slideshare

Sedona

El Junque

Sundance

Spring Valley Nature Sanctuary

Starved Rock

Devils Lake

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)

First Health AssociatesStart 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.

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

10/1/11 2013

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.

Resources

RELAX

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Next Lecture:Whole Foods Market SchaumburgPre-Diabetes…a Scary Diagnosis?

Oct 29th, 3:00pm Call WFM

QUESTIONS?

COMMENTS?CONCERNS?