My Health - TrueLifeSkills.com
Transcrição
My Health - TrueLifeSkills.com
Managing life Programs my Managing my life : Managing My Health Authors Bruno Bernucci, M.D. Sheryl Dawson Linda Lewis-Daly George Beshara Publications for Heart and Spirit Inc. Copyright © 2006 by Bruno Bernucci, Sheryl Dawson, Linda Lewis-Daly, and Publications for Heart and Spirit Inc. All rights reserved. No part of this training program may be stored in a retrieval system, or used or reproduced in any form manner whatsoever without the written permission of the Publisher, except in brief quotations embodied in critical articles and reviews. Published by: Publications for Heart and Spirit Inc. 191 Eglinton Avenue East, Suite 302 Toronto, Ontario M4P 1K1 http://www.managingmylife.com Produced and printed in Canada. 2 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC. Managing My Life: Managing My Health COMPLETE PROGRAM OUTLINE Chapter 1: Chapter 2: Chapter 3: Introduction....................................................................................... Understanding How Our Body Works.............................................. 5 9 - Heart and circulation...................................................................................................... - The Skin........................................................................................................................ - The Brain and Nervous System...................................................................................... - The Digestive System..................................................................................................... - The Renal and Excrecory System................................................................................... - The Respiratory System.................................................................................................. - The Endocrine System.................................................................................................... - The Musculoskeletal System............................................................................................ - Other Systems................................................................................................................. - Conclusion...................................................................................................................... 9 10 10 11 12 12 13 13 14 14 Major Illnesses, Their Causes and Their.Symptoms ........................ 15 - Chapter 4: The Heart and Circulatory System................................................................................. The Respiratory System................................................................................................ Our Muscles and Bones................................................................................................. Our Endocrine System................................................................................................... Our Skin....................................................................................................................... Our Urinary System...................................................................................................... Our Gastrointestinal System.......................................................................................... Our Reproductive System.............................................................................................. Our Brain and Nervous System...................................................................................... Our Mental Health......................................................................................................... Whole Body Disorders................................................................................................... Summary and Conclusion............................................................................................... What We Can Do 16 19 22 24 26 29 32 38 42 45 50 55 61 - Routine Checkup.................................................................................................... 61 - Which Tests Do I Need? What Do They Mean? ............................................................. 64 - Vaccination.................................................................................................................... 73 - Medication Management................................................................................................ 76 - The Doctor-Patient Encounter........................................................................................ 78 - Nutrition........................................................................................................................ 81 - Losing Weight................................................................................................................ 99 - Exercising..................................................................................................................... 103 - Vitamins, Minerals and Fibers ....................................................................................... 106 - Relaxation and Sleep....................................................................................................... 107 - Our Water and Air......................................................................................................... 110 PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 3 Chapter 5: Health Care Professionals and Their Roles............................. 117 - Medical Specialists and Their Roles.......................................................... 118 - The Pharmacist................................................................................................... 120 - The Ophtamologist, Optometrist and Optician..................................................... 120 - The Physiotherapist and Ergotherapist...................................................... - The Chiropractor...................................................................................... - The Osteopath.......................................................................................... - The Registered Massage Therapist............................................................ - The Dentist and Other Oral Health Specialists........................................... - The Acupuncturist.................................................................................... - The Homeopath........................................................................................ - The Naturopathic Doctor (N.D.)............................................................... - The Herbologist/Herbalist......................................................................... - The Mental Health Professionals............................................................... - The Dietician and Nutritionist................................................................... - The Podiatrist or Chiropodist.................................................................... - The Kinesiologist...................................................................................... - Other Complementary and Alternative Health Services.............................. - Conclusion................................................................................................ 121 122 122 123 124 125 125 126 127 128 129 130 130 131 132 About The Authors.......................................................................................... 133 Managing My Life Programs in The Series................................................... 135 Offer For Professionals................................................................................... 136 4 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC. Chapter 1 - INTRODUCTION Welcome Welcome to Managing My Life: Managing My Health, a program designed to help you and your family effectively understand and manage all aspects of your health. If you are just beginning this program, make sure you have an hour or two for yourself, find a quiet spot, and continue reading. Objectives In developing Managing My Life: Managing My Health, our key objectives were to demystify the different aspects of health management and to help you clearly understand what you can do to maximize your chances of remaining healthy. We are confident that you will feel motivated to complete Managing My Life: Managing My Health, for the following reasons: 1. Managing My Life: Managing My Health is not only a book, but also an interactive program. We have purposely kept theory and concepts to a minimum and focused on providing you with: a) b) c) Practical tools to review different aspects of your health. Easy to complete exercises with clear instructions and lots of action-oriented checklists. Listings of useful websites where you can do more research on a particular topic or a particular illness. d) Information on the roles of different health professionals and how they can help you achieve optimum health. e) Tools and infomation that lead you to be better prepared for your appointments with health professionals. 2. Managing My Life: Managing My Health will help you make better health decisions that are based on a greater understanding of how your body works, what it needs, as well as a greater awareness of the symptoms you are experiencing. 3. The availability of a Managing My Life Deep Relaxation Exercise CD, which can be purchased from the organization or the professional who has made this program available to you. The CD when used daily, will help ensure that you are calmer, more focused and in tune with your intuition during the day and sleep better during the night. This will only have a positive impact on your physical and mental health. 4. The availability of professional coaching and other support services at affordable rates to help you if you happen to need individual assistance. For details, please check with the organization or the professional who has made this program available to you. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 5 Our Health during the Twentieth and Twenty-First Centuries On the positive side, we have seen considerable advances in medical research, diagnostic tools, treatments and surgical procedures. Most of these advances have taken place in the last 60 years and have resulted in: - An increase in longevity for both men and women. Once men or women reach age 50, studies show that men continue to live on average to age 79 and women to age 82. - The reduction of a number of illnesses by vaccination that were considered serious illnesses in the past. These include polio, measles, varicella (chickenpox) and pertussis (whooping cough). - The earlier identification and diagnosis of specific illnesses. These include coronary disease, breast cancer, colon cancer and osteoporosis. - The successful treatment of a greater number of illnesses including several types of cancers which were not treatable in the past. These illnesses include: lymphoma, leukemia, and colon cancer. - Heart surgery becoming a routine operation today. - The integration of computer technology for diagnostic purposes and in surgery. - In general, less suffering when we are ill. A much better understanding of genetics, cell reproduction and DNA, which will considerably impact future medical research and new treatment protocols. The release of hundreds of new drugs that help control cholesterol, blood pressure, diabetes, memory loss, depression, pain, and a great number of other illnesses and symptoms. On the negative side, we have seen: - The emergence of a great number of new illnesses and viruses, including the HIV virus, which eventually leads to AIDS. - The emergence of more resistant strains of microbes. - Severe cuts in the services provided by the publicly funded medical programs. - Considerable rises in the cost of diagnostics, medical treatments and medication, making it very difficult for some individuals to afford quality treatments. The globalization of illnesses and higher risks of pandemics. Much higher risks of contracting an infection during hospitalization and during surgery. An insufficient number of medical support staff, diagnostic equipment, and medical professionals needed to avoid line-ups and lengthy delays in treatments. Dramatic increases in the number of diagnosed patients for cancers, coronary diseases and mental illnesses, in spite of all the research that is taking place. 6 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC. Attributed Reasons Some of the reasons that have been attributed to the unprecedented increases in our health problems include: - The excessive amount of change and stress that we experience at work and in our personal lives; stress which we have not managed well and which then leads to the weakening of our immune systems. - Exposure to higher levels of air pollution and smog, which are affecting, among other things, our respiratory systems. Greater exposure to chemicals and bacteria, found in our water and our food. Poor dietary habits, which includes eating high fat and glycemic foods and/or overeating. This has led to excess weight and obesity. Lack of regular exercising, caused in part by watching too much television and using the Internet. Excessive consumption of alcohol and caffeine. Poor hygiene habits. Smoking. Lack of proper sleep and rest. Exposure to viruses through unsafe sex. High levels of consumption of illicit drugs. International travel and immigration, which exposes us to illnesses that were originally only found in other regions. An aging population. The extensive use of antibiotics and pesticides in farming and in agriculture. The depletion of vitamins and minerals in soil, which reduces the nutritional values of our food. - What does all this mean? There are many things you can do to remain healthy or at least to maximize your chances of remaining healthy. This is what this program is all about - giving you the tools to take better charge of your health despite a genetic predisposition or adverse family history to a specific disease or group of diseases. What kind of things will you need to do? What you will need to do is to gradually develop new good habits in a number of areas of your life, which take into consideration your new understanding of how your body works and what it needs. But the prelude to developing these new habits, is to make a conscious decision to really want to take better control of your health. In other words to truly will it. Once that decision is made, the whole process of gradually developing these new habits and maintaining the required self-discipline until the new good habits become an integral part of your life, becomes a lot easier. Hopefully, when you have decided to complete this program you have also made the conscious decision to take better control of your health. The quality of your life depends on it. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 7 Summary Managing My Life: Managing My Health is a full-scale, interactive program that will empower you to improve the quality of your life by maximizing your chances of staying healthy. By following the proposed approach, you will be making changes and taking decisions that are in harmony with your true nature. The program includes 5 chapters as follows: Chapter 1 introduces you to the key concepts that will be covered in this program. Chapter 2 briefly covers human biology and physiology, and will help you understand how your body works and what it needs for optimal functioning. Chapter 3 provides you with information on a variety of illnesses, along with medical terms for your research on the Internet. A number of tools will also be introduced here to: - Help you develop a better awareness of some of the illnesses you may be prone to because of genetics, family history and lifestyle. Invite you to take an inventory of how you feel every day and of some the symptoms you may have experienced. This will be very helpful when you discuss any health problems with your doctor or health professional. Chapter 4 provides you with information on how to properly prepare for the routine medical checkup and provides you, for discussion with your doctor, with an understanding of the types of diagnostic tests and vaccines you and your family may need. In chapter 4, we will also provide you with information on effective medication management, nutrition and weight loss, exercising, and relaxation and sleep. Finally, we wrap up this chapter with information for obtaining better quality water and air in your homes and have also included a number of tools to help you develop sound health management habits. Chapter 5 provides you with information on a number of different health professionals and the roles they may play in providing you with health care. As you read through the different parts of the program, you will come across a number of medical terms that you may not be familiar with. You may also want to find out more about illnesses or symptoms you have read about. We suggest you use the Internet with your favorite search engine - Google, Yahoo, etc., by typing in the term to conduct a search. You can also visit the specific website addresses we have included in the program, or can consult your local library or bookstore. The scope of this program is not to cover all the different illnesses and conditions. Our objective is to provide you with information on the most common illnesses, to encourage you to conduct your own research, and of course, to consult with your physician and/or other health professional. It is also to encourage you to take the necessary actions to maximize your chances of remaining healthy. Our goal is not to want to encourage self-diagnosis but to better prepare you to seek out the appropriate health care professional and/or ask informed questions. Congratulations for completing Chapter 1. 8 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC. CHAPTER TWO: UNDERSTANDING HOW OUR BODY WORKS Imagine a machine that functions for 80 or 90 years and has the ability to repair itself (most of the time). It can also adapt itself to its environment and evolve or improve itself. It can think and determine its survival mechanisms and it can also procreate, judge and feel. It can remember and project for the future. It assists others in need and self-supplies (or finds the means to self-supply). There is no humanma dema c hi nec a pa bl eofs i mi l a rf e a t s . Th i si snot ama c hi ne-i t ’ sy ourbody!whi c hi snod oubt t he greatest feat of engineering known. In this section we will provide you with an overview of how the body works and will discuss the interactions of our body with our environment as well as the interactions between the organ systems within our body. We will consider some organ systems and see how or why they function as such and how their functioning (good and bad) can impact on other organs. We will also explore the needs of the body for proper functioning. For more details regarding how the organ systems work or the various pathologies associated with these systems, please refer to the various sections in Chapter 3. Heart and Circulation The heart is a muscular pump that pushes the blood throughout the body. The blood carries nutrients and oxygen to feed all the other organs. Obviously, an ineffective heart will adversely affect all the other organs. Similarly, if the circulation is obstructed causing the blood to flow inadequately, all organ systems will be affected. If blood does not flow well through the lungs, the blood will not pick up enough oxygen, which in turn, impacts on the proper functioning of other organs. Inadequate oxygen and nutrients supplied to the brain, result in suboptimal functioning of this organ. The brain is a vital organ controlling other organ systems so we can quickly see the domino effect. The heart itself requires an adequate supply of nutrients and oxygen which is provided by a good flow of blood through the circulation that serves the heart itself. Excess demands on the pump itself, as in the case of high blood pressure, which offers extra resistance for the heart, strains and fatigues the heart. One can imagine how excess body weight increases the demands on the heart to pump stronger. Factors such as elevated cholesterol, smoking and high blood pressure contribute to the clogging of circulation, which also reduce the blood flow to organs. The pumping capacity of the heart and flow of blood t hr ou g ht hea r t e r i a l c i r c ul a t i onc a nbei mpr ov e dby‘ t r a i ni ng ’ t he s eor g a ns . Re g ul a re xe r c i s ea l l owst he heart to become more effective and resilient. Obviously minimizing the stressors to our heart and circulation is vital. Proper nutrition will minimize cholesterol levels, and not smoking, will ensure better circulation. Avoiding or treating elevated blood pressure, by means of proper diet, exercise and medication (when warranted), reduce strain on the heart. Excess demands by inadequate body weight should be minimized by attempting to attain ideal body weight. Various drugs including prescription and street drugs will have a detrimental effect on the heart. Stress is also being implicated more and more as a risk factor for the development of heart disease and addressing this makes perfect sense. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 9 Symptoms of Heart or Blood Vessel Problems A number of symptoms can occur when you are experiencing heart problems or blood vessel problems. As you read the list, please rate each symptom you have personally experienced in the past 12 months, using the following scale: 1- Regularly 2 - Frequently 3 - Sometimes 4 - Rarely 5 - Never. ___ ___ ___ ___ ___ ___ Shortness of breath when lying down Lack of tolerance to activity Vi s i bl e“ k n ot t e d”v e i nsi nt hel e g s Ed e ma( “ s we l l i ng ” ) Racing heart beat Excessive shortness of breath with minor activity ___ ___ ___ ___ ___ Chest pain Weakness Fatigue Leg aches A feeling of sudden pressure in the chest area Family History (Father, mother, siblings, grandfather, grandmother, uncles, aunts) Relationship Illness Additional details __________________ __________________ __________________________________________ __________________ __________________ __________________________________________ __________________ __________________ __________________________________________ Personal History (If any) Illness _________________________ _________________________ _________________________ Details _______________________________________________________ _______________________________________________________ _______________________________________________________ Best Ways to Manage Heart and Circulatory Problems: Ex e r c i s i ng , e a t i ngahe a l t hy , l owf a t di e t , a ndqui t t i ngs mok i nga r ee s s e nt i a l t oy ourbody ’ sr e c ove r ya f t e r you have been diagnosed with a heart problem or to minimize the risk of having a heart problem. Ef f e c t i v ema na g e me nt ofs t r e s sa ndapos i t i v ea t t i t udea r ea l s oi mpor t a nt t oma i nt a i ni nga“ he a r t h e a l t h y ”l i f e s t y l e . Early diagnosis of risk factors and informing your physician of any symptoms is also very helpful to avoid complications. 18 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC. CHAPTER FOUR: WHAT WE CAN DO The Routine Checkup Asi nt hec a s eoft hema i nt e na nc eofahous eort hepr ope rc a r eofa na ut omo bi l e“ a nounc eof pr e v e nt i oni swor t hapoundofc ur e . ”Thes a met hi nga ppl i e st oyourhe a l t h. Thi si se s s e nt i a l l yt he purpose of the routine medical visit - to ensure your continuing health. In contrast to medical visits where you consult for a specific problem (a cold or aches and pains of various kinds) one need not have any specific symptoms to consult for a routine annual checkup. However, the frequency of such visits need not be the same for everyone. A young fit person who feels well and has no complaints, may actually require less routine visits with t hedoc t or–pe r ha pse ve r yt woort hr e eye a r s !Ont heot he rha nd, s omepa t i e nt swi t hong oi ngme di c a l conditions, for example, diabetes or heart conditions, may require more routine visits (every four to six mont hs ) , e v e ni ft h e ya r ef e e l i ngwe l l a nddon’ t ha v ea n yne ws y mpt oms . Thef r e que nc yoft her o ut i ne v i s i t i sof t e nde c i de dbyt hedoc t orwhoe v a l ua t e st hepa t i e nt ’ she a l t h. Thes a mea p pr oa c hi st a k e nby other health professionals such as the dentist, chiropractors, or optometrist/ophthalmologist. In a routine medical exam, the doctor begins by asking you a series of questions. The point here is to determine if there are any symptoms or manifestations that may be significant and require further probing. The physician will be inquiring about symptoms that are recurrent or lasting as well as the context in which they arise. Some of these symptoms may seem trivial to you but may signal the doctor to inquire or investigate further. You may also take the opportunity to inform the physician about symptoms you feel or issues that worry you. This is where the ongoing maintenance of Your Daily Inventory of Symptoms Questionnaire, which was introduced in chapter 3, can be so useful. The next part of the consultation involves examining the patient in order to detect any signs. Doctors palpate, feel, prod, poke and auscultate their patients. They usually check heart and lung sounds, blood pressure and pulse rate, muscle tone and reflexes as well as any signs of skin rashes, inflammation or growths. Sometimes patients feel embarrassed during this part of the exam since it may require undressing and exposing themselves. While it is entirely normal to feel self-conscious, it also is a vital part of the physical exam. The most direct methods for detecting cancers and other medical conditions include the gynecological exam for women, the prostate exam for men, and the rectal exam for both men and women. These exams are frequently done last and completed quite quickly. This part of the exam adds to the information obtained during the questionnaire and directs the doctor on the next steps needed. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 61 Low blood pressure i snot us ua l l yapr obl e m. I nf a c t , i t i sbe l i e v e dt ha t t hel owe rone ’ sna t ur a l bl ood pr e s s ur ei s , t hebe t t e r !Na t ur a l l yoc c ur r i ngl owbl o odpr e s s ur e sa r es e l doms y mpt oma t i ca nddon’ t usually require treatment. Thet e r m“ na t ur a l ”i si mpor t a nthe r e .I tme a nsanor ma ll owbl oodpr e s s ur er a t i ngwhi c hi snot l ow because of the effect of medication or because of disease states such as high fever, severe allergies, excessive bleeding or heart failure. Under those conditions, low blood pressure or hypotension, reflects a disease state and is frequently accompanied by symptoms such as fatigue, dizziness, and weakness. The doctor can attempt to correct the hypotension. Whe nweme a s ur ebl oodpr e s s ur e , wea l s oe va l ua t et hepa t i e nt ’ spul s e .Aswi t ht hebl oo dpr e s s ur e , t he pulse rate can vary from moment to moment, and will depend on the emotional and physical state of the person at that point in time. Normal pulse rates can be anywhere between 60 and 100 beats per minute. Tachycardia or rapid heart rates (heart rates higher than 100 beats per minute), can be due a large number of causes including being nervous or experiencing pain. The doctor will evaluate the possible causes. Symptoms associated with tachycardia include palpitations, shortness of breath and/or a choking sensation. Bradycardia or slow heart beat manifests itself with fatigue, lack of energy and shortness of breath. Bradycardia may be caused by medication, drugs and by problems involving the conduction system of the heart. Sometimes a pacemaker is required to prevent the heart from beating too slowly. Exercise: Date Mos t pha r ma c i e sha v eont he i rpr e mi s e s“ f r e e ’bl oo dpr e s s u r emoni t or s .Ov e rt h ene xt 2 months, why not take your blood pressure measures six times and record them here. Blood Pressure Values Pulse Rate Date Blood Pressure Values Pulse Rate _____ __________________ ________ _____ __________________ ________ _____ __________________ ________ _____ __________________ __________ _____ __________________ __________ _____ __________________ __________ Average results for the 6 tests: ____________ Pulse Rate: ______________ Blood Pressure Value: Will discuss results with my doctor at the next routine checkup ____ Yes Date _________________ Results are worrisome. Will set an immediate appointment with my physician: ______ No ______ Yes Cholesterol Cholesterol is known to be a risk factor for the development of circulatory problems. The problems can manifest themselves in the form of angina or heart attacks. Other manifestations of circulatory problems include strokes, circulation problems in the extremities (usually the legs), kidney problems and ocular problems. Managing your cholesterol significantly reduces the risk of developing these problems. Elevated cholesterol usually produces no symptoms. Therefore, a routine blood test to evaluate your cholesterol is very useful. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 65 Adopting the Tips - Taking Action Now take a look at the list of 21 nutrition tips from the previous pages, and specifically review the tips t ha t y ouha v ede c i de dt oa dopt i ny ourl i f e-t heo ne sy oua l r e a dyc he c k e d“ Woul dl i k et o” . Asy our e a d them, select the top six, which you consider to be your top priorities. Then list these on the next page of your copy of Managing My Life: Managing My Health. You will now need to think about and identify some of the things you can do to make these changes happen as well as a start date. We suggest that you act on each new habit for 28 days in a row, so that the new behaviors become more permanent habits. Le t ’ sl ooka ne xa mpl e .Le t uss uppos et ha t t he s et wog oa l sa r ea mongy ourt oppr i or i t i e s . To achieve by - Eat slowly - Avoid too much fat and protein Specific date Specific date Example actions I can take to make these objectives a reality in your life. - Start date for 28 days in a row I will always be seated whenever I am eating or drinking. I will take smaller bites, carefully chew my food and swallow each bite, before taking a new bite. I will always drink from a glass or a cup and will take small sips, one at a time. I will eat lean cuts of red meat, lamb or pork no more than once a week. I will remove the skin from any poultry I eat. I will eat cheese only twice a week and each serving will be half of what I used to eat. From now on, I will drink only skimmed milk or 2% fat milk. I will eat only low-fat yogurt. I will no longer butter my toast or melt butter on my vegetables. I will reduce eating-out to twice a week. I will eat a salad and some vegetables with my dinner every day. I will make my own oil-free salad dressing. I will only eat confectionary desserts or unhealthy snacks three times a week. (chocolate bars, cake, ice cream, etc.) I will prepare my eating plan on Wednesday evening of each week and will make a list of my groceries accordingly. I will not keep, tempting, unhealthy food around the house. My first choice for any snack is a fruit or raw vegetables. 96 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC. Losing Weight Maintaining a healthy weight is very important if you want to remain healthy. Whether you are overweight or not is somewhat objective and depends on your body structure and how your weight is distributed. If you have determined your Body Mass Index (BMI) by following the instructions on the previous pages of your workbook, you will know exactly your recommended weight. To maximize your chances of remaining healthy, your weight should not be more than 5% higher than your ideal weight and certainly not more than 10%. Write down here your ideal weight _____ , your current weight _____, and your target weight _____. In addition to BMI measures, there are other tools available to help you determine a healthy weight and each has varying degrees of accuracy. These methods include: - Caliper method (pinch and skin fold measurements) - Girth and abdominal circumference measures - Body composition (bioelectric analysis that determines total body weight, % body fat, hydration, body mass, fat mass and fat-free mass) - Hydrostatic weighting (submerging the body and measuring the displaced water level) All methods can be discussed with your health professional and researched further on the Internet. Reaching Your Desired Weight I nr e s p o n s et os o c i e t y ’ se mo t i o n a l q u e s t f o r t h e“ i d e a l ”b o d y , amu l t i mi l l i o nd o l l a r c o n s u me r i n d u s t r yh a s developed offering liquid diets, high fat, nonfat and low-fat foods, artificial sweeteners, diet books by the thousands and a host of weight-loss clinics. While some of the advertised claims are valid, others are designed to nothing more than generate big profits. And a few, quite frankly, are dangerous. Some of these diets have helped some lose 15 or even 25 pounds (6 to 10 kilos) or even more in a month and on a short-term basis, they may well work but usually the weight is quickly regained once the diet is over. Some of the most popular of these diets include: - Atkins - high protein - low carb diet - Macrobiotic - Montignac - Food combining - The Zone - Raw Food - Fit for Life - Food combining Fo r mo s t o fu swh or e a l l yn e e dt ol o s ewe i g h t , “ d i e t i n g ”i sn o t t h ea n s we r . I t h a sb e e np r o v e na g a i na n da g a i n that people who diet in order to lose weight too quickly, regain it very quickly. The best way to lose weight, is to lose it slowly and progressively over a longer period of time. So unless you urgently need to lose a lot of weight for medical reasons and you are receiving professional advice by a licensed professional, you should plan to keep your weight loss to an average of 1 to 2 lbs a week (450 to 900 grams). Based on this approach, identify here the number of weeks it will take you to reach your target weight: ________and the target date ___________. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 99 Relaxation and Sleep Relaxation and sleep are also very important factors in our quest to optimize our health. In fact, medical experts recognize that a great number of all illnesses and health problems are caused directly or indirectly by stress. The reason: When stress is not managed effectively, our immunity to illness is reduced. We then become more susceptible to catching a cold or virus, to developing cancer, and to developing high blood pressure and heart disease. 2 x substance abuse 3 x back pains 5 x certain cancers * A GREAT NUMBER OF ALL ILLNESSES AND HEALTH 3 x heart disease PROBLEMS ARE NOW RECOGNIZED BY THE MEDICAL PROFESSION TO BE CAUSED DIRECTLY OR INDIRECTLY BY STRESS 2 - 3 x mental health issues 2 - 3 x accidents and injuries 2 x gastro-intestinal issues Faster aging 2-3x infections, colds and flus How to read the chart: For example, individuals under sustained conditions of high stress are two to three times (2-3x) more likely to contract infections, colds and the flu from others. Fe e l i nghe a l t hya l s ome a nss l e e p i ngwe l l a ndbe i nge ne r g e t i c . Whe nwedon’ t s l e e pwe l l -7t o8hour s ada yf ormos t a dul t s-wedon’ t f e e l e ne r g e t i c . When we are under the weather, wedon’ t r e s pondwe l l t ot h ee xt e r na l de ma ndsma deonusa t wor kor at home. We are not able to handle change as well we normally can, and consequently we feel more stress from situations that ordinarily would not be stressful. So what kind of things can we do to manage stress more effectively? As you read through the following list, check the items you feel you need to improve. ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ Learn to maintain a high level of self-confidence and enthusiasm. Learn to manage worry and to let go more effectively. Surround ourselves with a network of supportive relationships. Set realistic goals and objectives and develop appropriate action plans. Manage our time more effectively and avoid procrastination. Learn to make faster and better decisions. Adapt an assertive communication style. Eat healthy and exercise regularly. Learn how to relax and be calm. Schedule personal time each week. Take a minute now to identify on the next page, the stress-related symptoms you may be currently experiencing. This should help you decide on how much a priority managing stress should be for you. * Source: Health Canada: Best Advice on Stress Risk Management in the Workplace and developed by Dr. Martin Shain. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 107 Our Water and Air Another important factor that affects our health is our environment. The quality of the air we breathe and the quality of the water we drink impacts our health. In the October 2006 issue of National Geographic, David Ewing Duncan a journalist concerned with environment issues, reported on an extensive series of chemical tests he conducted on himself. These tests worth $15,000 were paid for by National Geographic. Their goal was to determine the level of compounds that were stored in his body. Detected in different doses were a disturbing arrays of chemicals including: 97 PCBs, 25 PBDEs, 16 Pesticides, 10 Dioxins, 7 Phthalates, 7 PFAs, and 3 metals. PBDEs included flame retardants found in mattresses, carpets, plastic casing of televisions, electronic circuit boards, and automobiles, but should not be found inside the body. According to the article, high doses of PBDEs in mice and rats, interfere with the thyroid function, cause reproductive and neurological problems and hamper neurological development. Little is known about their impact on human health. His tests also showed older chemicals that he may have been exposed to, decades ago, such as DDT and PCBs, pollutants like lead, mercury, dioxins, plastic ingredients, and a variety of compounds found in shampoos, non-stick pans, and water-resistant and fire-safe fabrics. Also alarming was the level of mercury in his blood, which more than doubled after he ate two meals of swordfish and halibut. Yet David has not worked in industry and has not been exposed in any unusual way to a high level of contaminants, which makes one suspect that his biochemistry is very representative of each and every one of us. The most common air pollutants include: - Ozone - The chemical reaction of pollutants; VOCs and NO2. - Nitrogen Dioxide (NO2 ) which is a smog-forming chemical also released by the burning of gasoline, natural gas, coal, oil etc. Cars are an important source of NO2 emissions. - Carbon Monoxide (CO) also released from the burning of gasoline, natural gas, coal, oil etc. - Sulfur Dioxide burning of coal and oil, especially high-sulfur coal; industrial processes - paper and metals. - Lead - leaded gasoline (being phased out), paint (houses, cars), and smelters (metal refineries); manufacture of lead storage batteries. Volatile Organic Contaminants (VOCs) are released from burning fuel - gasoline, oil, wood coal, natural gas and from solvents, paints, glues and other products used at work or at home. VOCs include chemicals such as benzene, toluene, methylene chloride and methyl chloroform. Particulate Matter - dust and smoke from the burning of wood, diesel and other fuels; exhaust from industrial plants; by-products from agriculture (plowing, burning off fields); unpaved roads. Health problems associated with air pollutants include: breathing problems, reduced lung function, asthma, irritated eyes, stuffy noses, reduced resistance to colds and other infections, damage to the brain and nervous system and higher risks of cancer. 110 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC. CHAPTER FIVE: YOUR HEALTH PROFESSIONALS AND THEIR ROLES We have examined the role of the physician or medical doctor. The doctor applies medical principles to diagnose and treat the patient. This is based on a knowledge of human physiology, the disease states and other malfunctions and the possible treatments. The treatments can be based on medications, lifestyle behavior changes, pharmaceutical agents or on surgery. The general doctor or family physician is capable of diagnosing and treating most medical conditions. Doctors know how to treat their patient better as patient and doctor relationship evolves over time. The family d o c t o r ’ sa p p r o a c hi sc o mp r e h e n s i v ea n df o c u s e so nt h ep a t i e n t a sawh o l eb yincluding the physical, psychological, emotional and family factors.. Some t i me st heg e ne r a l doc t or ’ sa bi l i t yt opr ope r l ydi a g nos eort r e a t y ouma yber e s t r i c t e dbe c a us et he y may lack the knowledge to treat a certain condition or if there is a need for specialized intervention , for example, surgery. Your doctor may then refer you to a specialist for this particular problem. The specialist usually deals with this one problem and any situation regarding this problem. Therefore, if you complain of headaches to your cardiologist (heart doctor), he or she is likely to refer you to another specialist or to your family doctor. The knowledge base of modern conventional medicine is expansive and scientifically supported but it is not all-inclusive. Physicians may have a limited or even a working knowledge of other areas of health care but may lack sufficient expertise to be able to make appropriate recommendations in that area. Medical doctors will often refer to other health care professionals for their opinions and suggestions. Some of these professionals will be discussed in great detail within this chapter. There are areas of health care that have existed for hundreds if not thousands of years. They may not have all the scientific data, but time and observation has taught us that these methods and philosophies also have merit. Disciplines such as chiropractic and herbal medicines are well accepted methods of treatment and specialized programs and schooling have been emerging to formally teach these disciplines. As in conventional medicine, these complementary techniques do not always work but theyare worth consideration.. As in choosing a family doctor, one must do the necessary research to find health professionals that best serve your needs. Regardless of the type of health care service you choose, you must assess what the service provides and understand what happens during a typical treatment. You should always verify the credentials of the specific health professional and request an explanation of the treatment regimen and its duration, possible side-effects and cost. This recommendation holds true for all complementary and alternative healthcare techniques described in this workbook and others available in your community. Some or all of these costs may be covered by your medical plan or by group insurance. Be sure to check any coverage in your plan that may apply to the services of these professionals. On the next pages, we will look at the role of different health care professionals and how they can best help you. But first, here is a list of the various medical and surgical specialties that exist. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 117 ABOUT THE AUTHORS Dr. Bruno Bernucci, M.D. Dr. Bernucci, M.D. graduated with a Bachelor of Science in biochemistry in 1981. He pursued his studies and graduated from the faculty of medicine at McGill University in 1986. He has been in clinical practice ever since. His early years included heading the emergency room for a community hospital and supervising medical students in the emergency room. Presently he is involved in a successful private practice and spends part of his time conducting clinical studies. In addition to a busy clinical practice, Dr. Bernucci is implicated in medical education. He frequently gives conferences to colleagues as well as to the general public on all aspects of wellness and health management. Sheryl Dawson Sheryl Dawson has been a management and organizational consultant to Fortune 100 companies for approximately 30 years. Her clients have included John Hancock, Sun Life of Canada, Nynex, Chase Manhattan Bank, IBM Global, Blue Cross Blue Shield of NC, Digital Equipment Corporation, Coopers and Lybrand, Pfizer and many others. I nt hee a r l y1990 ’ sMs . Da ws onl a unc he dahi g hl ys uc c e s s f ul me di c a l r e s e a r c ha ndi nf or ma t i ons e r v i c e used by both consumers and medical professionals, and spotlighted in U.S. News and World Report, Shape magazine, and Weight Watchers magazine. Sheryl Dawson is currently on-track to complete her PhD in Clinical Psychology in 2010 and was Admi t t e di n2006a sas c hol a rt ot heRoundTa bl eGr oup, c ons i de r e d“ t heMe r c e de sBe nzoft h i nk t a nk s . ”Ms . Da ws onpr ovi de sExpe r t Wi t n e s sSe r v i c e st ol a wf i r msna t i onwi de . Linda Lewis-Daly Linda Lewis-Daly is an inspired Workplace Wellness Consultant who has significantly advanced individual, team and organizational health over 18 years of best in class program development and health promotion. Her dedication to the field of wellness extends to a teaching and program advisory position at Centennial College in the Workplace Wellness and Health Promotion program. Given their innovation and impact, wellness programs developed by Linda have been featured in the media and published in a business text. In her capacity as National Wellness Manager, Linda created and significantly grew the award-winning we l l ne s spr o g r a ma t TELUSMobi l i t y , Ca na d a ’ sl e a d i ngwi r e l e s st e l e c ommu ni c a t i o nspr ov i de r . Given her passion and track record, Linda was also selected to act as a volunteer spokesperson for the Heart & Stroke Foundation of Canada. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 133 ABOUT THE AUTHORS - Continued George Beshara George is a career transition coach and professional trainer with more than 25 years of consulting and human resources experience. In private practice since 1983 he has helped tens of thousands of individuals from all walks of life in their career transition through his workshops, individual counseling, and his programs Managing My Life: Direct Approach to Employment, Managing My Life: Career Choices Made Easy and Managing My Life: Careers for Heart and Spirit. In addition, George has developed and delivered numerous comprehensive training programs for some of North America's largest corporations. These programs include Managing My Life: Managing Change, Managing My Life: Managing Stress, and Managing My Life: Managing My Time, Managing My Life: Planning My Retirement and Managing My Life: Making The Retirement Decision. More than 100,000 individuals have experienced renewal and personal growth as a result of completing one or more of his programs. George's educational background includes a business degree with a specialization in organizational behavior from McGill University. 134 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC. MANAGING MY LIFE PROGRAMS IN THE SERIES The Programs: Managing My Life: Managing Stress Author: George Beshara Managing My Life: Managing My Health Co-Authors: Bruno Bernucci, MD Linda Lewis-Daly Sheryl Dawson George Beshara Managing My Life: Managing My Time Author: George Beshara Managing My Life: Managing Change Author: George Beshara Managing My Life: Planning My Retirement Author: GeorgeBeshara Managing My Life: Making The Retirement Decision Author: George Beshara Managing My Life: Direct Approach to Employment Author: George Beshara Managing My Life: Career Choices Made Easy Author: George Beshara Managing My Life: Careers For Heart and Spirit Author: George Beshara Managing My Life: Managing My Money Author: Steven Shagrin Managing My Life programs are NOT available in bookstores. If you are intererested in one or more of the Managing My Life programs for your personal development or to make them available to a family member or a friend, please contact the organization or professional who has made this program available to you. PUBLICATIONS FOR HEART AND SPIRIT INC. Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h 135 OFFER FOR PROFESSIONALS Managing My Life programs all use adult-learning methodology and are designed as self-study courses. They are also often offered by coaches, counselors, consultants, and financial professionals, in workshops, in teleclasses or with one-on-one coaching. You may be interested in using one or more Managing My Life programs in your practice or may be simply interested in making Managing My Life programs available as, co-branded, high-quality, inexpensive gifts to clients. Benefits of Using Managing My Life Programs 1) No certification fees or special training to have access to the programs. 2) Managing My Life programs can be co-branded. Because we use print on demand technology, your picture and bio and/or company information can therefore appear on the cover of each program. You also do not need to maintain a large inventory of MML programs. 3) MML programs can be sold on your web-site as self-study programs. Since you buy the programs at distributor price, you can mark them up accordingly when selling them to prospects and clients. They can also make great, valuable and inexpensive gifts for clients. Finally, you may simply want to incorporate one or more of the Managing My Life programs within a service you are already providing and include the cost within your professional fee. 4) You have access to promotional brochures which you can customize, web pages for marketing on the Internet, sample Managing My Life programs for clients, and a customizable Quarterly Managing My Life Newsletter for clients and prospects. 5) You may also have access to PowerPoint presentations for each program if you want to present a seminar or conduct a teleclass, an MML Guide and regular teleconference meetings and ongoing support to help you successfully integrate Managing My Life in your practice. 6) Depending on your needs, you can opt to use one or more MML programs. If you are interested, please contact the organization or professional who has made this program available to you. 136 Ma na g i ngMyLi f e–Ma na g i ngMyHe a l t h PUBLICATIONS FOR HEART AND SPIRIT INC.