Lifestyle Medicine
Transcrição
Lifestyle Medicine
Se não consegues explicar uma ideia por uma forma simples… É porque não a percebes ! A.Einstein A Nova Medicina da Qualidade de Vida por Manuel NevesNeves-e-Castro Ginecologista/Endocrinologista http://neves-e-castro.pt Junho, 2013 Keeping Quality of Life and staying Healthy by Manuel Neves-e-Castro, M.D. Clinica de Feminologia Holistica http://neves-e-castro.pt Lisboa, Portugal 17th World Congress on Controversies in Obstetrics, Gynecology & Fertility (COGI) Lisbon, Portugal, November 8-11, 2012 I shall talk about... • • • • • Life Style Medicine Aging Genetics Psychosomatics Hormonal and non-Hormonal treatments menopause menarche postmenopause Puberty reproductive years Fertilarche Infants adolescents Climacteric gerontarche geronarche Fertilpause adults aged quality of life compression morbidity Chronobiology The Time Table of a Woman’s Life Span M.Neves--e-Castro,2008 M.Neves old “ The Compression of Morbidity “ Fries JF et al. 1981 Physical activity, the compression of morbidity, and the health of the elderly Fries JF. Journal of the Royal Society of Medicine 1996;89:64-68 Since WHO defines Health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity“ “this holistic concept sets the targets (a tripod) for which a good clinical practice must aim” WELLNESS Wellness is first and foremost a choice to assume responsibility for the quality of your life. It begins with a conscious decision to shape a healthy lifestyle. Wellness is a mind set, a predisposition to adopt a series of key principles in varied life areas that lead to high levels of well-being and life satisfaction. --Don Ardell, Ph.D., Living Well Center, University at Buffalo wellness is generally viewed from a holistic perspective; it represents a perceived positive state of being and embraces a body-mind-spirit concept. Many factors contribute to wellness in a series of complex and interacting ways, but wellness, like health, is more than the absence of disease; it involves important subjective concepts by individuals about themselves. Disease any impairment of normal physiological function affecting all or part of an organism producing characteristic symptoms; illness or sickness in general Collins English Dictionary – Complete and Unabridged © HarperCollins Publishers 1991, 1994, 1998, 2000, 2003 “Our main goal, as attending physicians of postmenopausal women, is the maintenance of their health and the primary and secondary prevention of the diseases, which are more prevalent after age 50”. Neves-e-Castro M. When hormone replacement therapy is not possible. The Management of the Menopause. The Millennium Review, Parthenon 2000:91-102. O cancro é uma doença do estilo de vida ocidental ALIMENTOS ANTICANCRO O cancro alimenta-se de açúcar Alimentos de baixo indice glicémico Elevado indice Glicémico (evitar) • Açúcar: branco ou amarelo; mel; xaropes: ácer; frutose, dextrose • Farinhas brancas/refinadas: pão branco, arroz branco, massas brancas bem passadas, bolinhos, croissants, galetes de arroz • Batatas (exceto a rara variedade Nicola), sobretude em puré • Flocos de milho, arroz tufado (e a maior parte dos outros cereais de pequeno-almoço branqueados ou adoçados) • Doces e geleias, fruta cozinhada em açúcar, fruta em xarope Baixo Índice Glicémico (consumir à vontade) • • • • • Extratos de açúcar naturais: néctar de agave, stevia (uma planta do Pacífico), xilitol, glicínia, chocolate preto (>70%) Mistura de cereais integrais: pão de mistura (não apenas trigo) ou pão tradicional (“massa azeda”); arroz: integral, basmati ou tailandês; massas cozinhadas al dente (de preferência de mistura), quinoa, flocos de aveia, milho painço, trigo-mourisco Lentilhas, ervilhas, feijão, batata-doce, inhame Papas de aveia, muesli, All Bran, Especial K Fruta no seu estado natural: sobretudo mirtilos, cerejas e framboesas, que ajudam a regular os níveis de açúcar no sangue (se necessário, utilizar néctar de agave para adoçar) Alimentos de baixo indice glicémico Elevado indice Glicémico (evitar) • Bebidas adoçadas: sumos de fruta industriais, refrigerantes • Álcool (exceto às refeições) Baixo Índice Glicémico (consumir à vontade) • Água aromatizada com limão, tomilho ou salva. Chá verde (sem açúcar, ou néctar de agave), que combate diretamente o cancro • Um copo de vinho tinto por dia, à refeição • Alho, cebolas, chalotas: quando misturados com outros alimentos, ajudam a baixar os picos de insulina Cancro da mama e alimentação Quantidade de células de tumor cerebral Anticancro – um novo estilo de vida. Servan-Schreiber D Vitetta L and Anton B; Clinical Interventions in Aging 2007:2(4) 537–543 O que inibe e o que ativa as células imunitárias Inibe • Dieta ocidental tradicional (pró-inflamatória) • Stress, raiva, depressão • Isolamento social • Negação da sua identidade (por exemplo, a sua homosexualidade) • Estilo de vida sedentário Ativa • Dieta mediterrânica, cozinha indiana, cozinha asiática (anti-inflamatória) • Serenidade, alegria • Apoio da família e amigos • Aceitação de si próprio com os seus próprios valores e passado • Atividade física regular O exercício físico pode estimular as defesas imunitárias em sobreviventes de Ca mama, aumentando a atividade cancerígena das NKC Em mulheres de 45 a 64 anos houve Redução de: - 40% em todas as causas de mortalidade - 35% em DCV Quando: - comeram 5 frutos e vegetais/dia fizeram exercício de 2,5 horas/semana mantiveram o IMC entre 18.5 e 30 não fumaram Am J Medicine 2007;120(7):598-603 E... que tal com os produtos “naturais” ?... 90% of people die due to errors in life style A good counselling technique is to demonstrate and persuade women that • lifestyle modifications are independent of the use of drugs, and may • diminish the need to use drugs to prevent diseases and preserve Health Lifestyle Medicine requires the patient to change their high risk health behaviors to adopt a lifestyle that includes health behaviors that will help to reverse the pathology and or reduce the likelihood of disease progression. Lifestyle modifications included a lowfat (10% of calories from fat), whole foods, plant-based diet high in fruits, vegetables, unrefined grains, legumes, and low in refined carbohydrates; moderate aerobic exercise (walking 30 min/day, 6 days/week); stress management (gentle yoga-based stretching, breathing, meditation, imagery, and progressive relaxation techniques 60 min/day, 6 days/week), and a 1-h group support session once per week. ‘Lifestyle Medicine’ Exercise and nutrition are the ‘penicillin’ of Lifestyle Medicine; psychology is the ‘syringe’ through which these are delivered. Egger G, Binns A and Rossner S. Med J Aust. 2009 Feb 2;190(3):143-5. Lifestyle Medicine can prevent risk factors • We are today using only medicines to modify risk factors but we are not looking at what causes risk factors. • Women’s health must be primarily the medicine of lifestyles Effect of Intensive Lifestyle Changes on Endothelial Function and on Inflammatory Markers of Atherosclerosis Intensive lifestyle changes have been shown to regress atherosclerosis, improve cardiovascular risk profiles, and decrease angina pectoris and cardiac events. events Dod HS et al. Am J Cardiol 2010;105:362–367 Combined impact of lifestyle factors on mortality: prospective cohort study in US women even modest differences in lifestyle can have a substantial impact on reducing mortality. Van Dam RM, Li T, Spiegelman D et al.BMJ 2008;337:a1440 The recent INTERHEART study of 30.000 patients from 52 countries found that almost 95% of coronary heart disease could be prevented by changing diet and lifestyle. And the only side effects are beneficial ones. Ornish D et al. The Journal of Urology 2005;174:1065-1070 Is aging a disease ? The fact that genes explain only part of individual varibility in aging means that aging 75% must be accounted for by other factors: factors: - life style variables (nutrition, exercise) - powerful effects of environment (effects on older age) Anti--Aging ? Anti One cannot stop aging ... One cannot stop growing older ... but One can prevent senescence ! There are two forms of age : chronological age i.e. how old you are in years and biological age whereby the cells of some individuals are older (or younger) than suggested by their actual age age.. Issued on 07 February 2010 by University of Leicester at http://www2.le.ac.uk Anti--Aging ? Anti Anti--senescence ? Anti Is to prevent Biological age to be greater than Chronological age Restricting caloric intake Is the most proven method to extend life Avoid high caloric foods Try short term fasting Undereating is antianti-aging ! Okinawa Island: Island A model of “healthy” aging The exceptional longevity of the Okinawa population may result from a combination of favorable factors and not only genetic determinants. Nguyen C. NPG Neurologie-Psychiatrie-Geriatrie 2008;8(43):35-41. Okinawa Island: Island A model of “healthy” aging The association of a protect environment with a way of life which combines specific food habits, low energy intake, physical activities, stress reduction, good familial support and rich social relations could explain this exception despite the low income in this population. Nguyen C. NPG Neurologie-Psychiatrie-Geriatrie 2008;8(43):35-41. and don’t overlook… The MIND ! A woman environment psycho environment soma Depression and Cancer Depression also affects components of immune function that may affect cancer surveillance. Spiegel D. Biol Psychiatry 2003; Vol 54(3):269-82 Effect of a psychosocial treatment on survival of patients with metastatic breast cancer Survival from time of randomisation and onset of intervention was: - a mean 36.6 (SD 37.6) months in the intervention group - compared with 18.9 (10.8) months in the control group. Spiegel D. Lancet 1989; 2(8668):888-91 Psychosomatics Benson Institute for Mind Body Medicine The Relaxation Response 1. Sit quietly in a comfortable position. 2. Close your eyes. 3. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. 4. Breathe through your nose. 5. Become aware of your breathing. 6. As you breathe out, say the word, "one"* silently to yourself. For example, breathe in ... out, "one"; breath in .. out, "one", etc. 7. Breathe easily and naturally. 8. Continue for 10 to 20 minutes. the relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress (e.g., decreases in heart rate, blood pressure, rate of breathing, and muscle tension). When eliciting the relaxation response: response: • Your metabolism decreases • Your heart beats slower and your muscles relax • Your breathing becomes slower • Your blood pressure decreases • Your levels of nitric oxide are increased A stress response pathway regulates DNA damage… damage… through β(2)-adrenoreceptors and β-arrestin-1 This stress-induced DNA damage may promote : aging, tumorigenesis,, tumorigenesis neuropsychiatric conditions Hara Mr et al. Nature 2011 Aug 21. Exactly how psychological and social factors, personal beliefs, and stress affect the development of disease continues to be studied. It is known, however, that the mind and body communicate constantly.. what the mind thinks, perceives, and experiences is sent from our brain to the rest of the body. body. Chronic stress - reduces telomere lenght maintenance A SOBERING THOUGHT ... “Every stress leaves an indelible scar and the organism pays for its survival after a stressful situation by becoming a litle older”. (Hans Selye) Dr. E. Blackburn, Nobel Laureate 2009 Lifestyle medicine stimulates telomerase thus avoiding DNA damage and maintaining chromossomal integrity. the incorporation of new lifestyles may lead to a better compliance and better outcomes in terms of health and longevity A stress response pathway regulates DNA damage… damage… through β(2)-adrenoreceptors and β-arrestin-1 The human mind and body respond to stress… by activating the sympathetic nervous system and secreting the catecholamines adrenaline and noradrenaline in the 'fight-or-flight' response. Hara Mr et al. Nature 2011 Aug 21. "Shorter telomere length...equated to an estimated 4.5 years of accelerated aging" "In several studies conducted at UCSF, researchers have found shortened telomere length to be associated with depression, childhood trauma and other conditions. Dr. Wolkowitz says. The study was published last year in Biological Psychiatry." Telomers These cellular clocks, known as telomers, may act as barometers of wether a person will remain healthy or not Elizabeth Blackburn Nobel Laureate 2009 Sedentary life 'speeds up aging' Leading a sedentary lifestyle may make us genetically old before our time, a study suggests: A study of twins found those who were physically active during their leisure time appeared biologically younger than their sedentary peers. Story from BBC NEWS: http://news.bbc.co.uk/go/pr/fr/-/2/hi/health/7212698.stm Published: 2008/01/29 Telomers • The little tips of chromosomes get shorter every time a cell divides, and this shortening is a mark of cellular aging. • If they get short enough, the cell dies or stops dividing • Exercise correlates with longer telomers, telomers, as does levels of omega-3 fatty acids in the blood Elizabeth Blackburn Nobel Laureate 2009 Genes reveal 'biological aging' From birth, every time a cell divides, the telomeres get shorter and there is some evidence that people with shorter telomeres, telomeres, may be at higher risk from ageage-related illness. illness Feb.2010 at http://crabsalloverhealth.blogspot.com/ Vitamin D for Cancer Prevention: Global Perspective Garland CF, et al Ann Epidemiol 2009;19:468–483. Vitamin D for Cancer Prevention: Global Perspective Raising the minimum year-around serum 25(OH)D level to 40 to 60 ng/mL (100–150 nmol/L) would prevent • 58,000 new cases of breast cancer and • 49,000 new cases of colorectal cancer each year, and • ¾ of deaths from these diseases in the USA and Canada. There are no unreasonable risks from intake of 2000 IU per day of vitamin D3 Garland CF et al. Ann Epidemiol 2009:19(7);468-483 Relative risk of breast cancer mortality Garland CF et al. Ann Epidemiol 2009:19(7);468-483 Colon CancerCancer-free survival Garland CF et al. Ann Epidemiol 2009:19(7);468-483 Relative risk of colon cancer mortality Garland CF et al. Ann Epidemiol 2009:19(7);468-483 Vitamin D for Cancer Prevention: Global Perspective Raising the minimum year-around serum 25(OH)D level to 40 to 60 ng/mL (100–150 nmol/L) would prevent • 58,000 new cases of breast cancer and • 49,000 new cases of colorectal cancer each year, and • ¾ of deaths from these diseases in the USA and Canada. There are no unreasonable risks from intake of 2000 IU per day of vitamin D3 Garland CF et al. Ann Epidemiol 2009:19(7);468-483 Hormones… are not forgoten ! 7 de junho – resumo 1 Apresentação 3 Why so much interest in HRT? • To improve quality of life? • To prevent diseases? • Too much concerns and interest about HRT • Too little attention to the life styles that prevent risks, diseases and increase longevity Interventions investigated… Only “hormone replacement therapy”!... therapy Thus, Studies based ONLY on the use of hormones do not reflect good clinical practice!... MNC Hormonal Treatments are very good for symptom relief to improve quality of life for the prevention of some diseases Os estudos publicados esta semana revelam que, ao contrário do que muitos pensavam, os tratamentos durante a menopausa não só não causam o cancro da mama mas também reduzem para metade os riscos de doenças do coração que são a principal causa de morte das mulheres idosas. KEEPS Reports Hormone Therapy Provides Quality of Life Benefits for Newly Menopausal Women KEEPS Reports Hormone Therapy Provides Quality of Life Benefits for Newly Menopausal Women Hormone Therapy Has Many Favorable Effects in Newly Menopausal Women: Initial Findings of the Kronos Early Estrogen Prevention Study (KEEPS) PHOENIX, (October 3, 2012) – Estrogen /progesterone treatment started soon after menopause appears safe and relieves many of the symptoms menopausal women face as well as improving mood and markers of cardiovascular risk, according to a multicenter randomized study presented at the North American Menopause Society (NAMS) Annual Meeting in Orlando, Florida. for release October 3, 2012 08 October, 2012 • The good news is that, in this young cohort, no safety issues were found to be related to HT. • In conclusion, KEEPS found many favorable effects of HT in newly menopausal women. The results provide reassurance for women who are recently menopausal and taking HT for short-term treatment of menopausal symptoms. Effect of hormone replacement therapy on cardiovascular events in recently postmenopausal women: randomised trial Louise Lind Schierbeck registrar1, Lars Rejnmark associate professor, consultant2, Charlotte Landbo Tofteng staff specialist 1 1, Lis Stilgren consultant 3, Pia Eiken consultant, senior endocrinologist 4, Leif Mosekilde professor, senior consultant 2, Lars Køber professor, consultant 5, Jens-Erik Beck Jensen associate professor, consultant BMJ 2012;345:e6409 doi: 10.1136/bmj.e6409 (Published 9 October 2012) Greater-Than GreaterThan--50% Reduction in CV Events Without Increasing Cancer Risk • The 1006 healthy women aged 45 to 58 who were recently postmenopausal or had perimenopausal symptoms were participants in the Danish Osteoporosis Prevention Study and were randomized to receive HRT (n=502) or no treatment (control, n=504). Lisa Nainggolan at Medscape News, Oct 15, 2012 Greater-Than GreaterThan--50% Reduction in CV Events Without Increasing Cancer Risk • The 1006 healthy women aged 45 to 58 who were recently postmenopausal or had perimenopausal symptoms were participants in the Danish Osteoporosis Prevention Study and were randomized to receive HRT (n=502) or no treatment (control, n=504). Lisa Nainggolan at Medscape News, Oct 15, 2012 HRT Cuts CVD by 50%, Latest 'Unique' Data Show • October 12, 2012 (Hvidovre, Denmark) — Hormone replacement therapy (HRT) in postmenopausal women with a mean age of 50 significantly reduced the risk of the combined end point of mortality, MI, or heart failure in a new randomized Danish study published online October 9, 2012 in BMJ. The participants, who used HRT for more than 10 years, were not at significantly increased risk of breast cancer or stroke either, report Dr Louise Schierbeck (Hvidovre Hospital, Denmark) and colleagues. Lisa Nainggolan at Medscape News, Oct 15, 2012 15 Top Medical Organizations Agree on Hormone Therapy Use Press release July 9, 2012 Global Consensus Statement on Menopausal Hormone Therapy (MHT) endorsed by The American Society for Reproductive Medicine, The Asia Pacific Menopause Federation, The Endocrine Society, The European Menopause and Andropause Society, The International Menopause Society, The International Osteoporosis Foundation and The North American Menopause Society. Villiers TJ et al. Climacteric 2013; 16:203–204 Global Consensus Statement on Menopausal Hormone Therapy (MHT) MHT is the most effective treatment for vasomotor symptoms associated with menopause at any age, but benefits are more likely to outweigh risks for symptomatic women before the age of 60 years or within 10 years after menopause. Villiers TJ et al. Climacteric 2013; 16:203–204 Global Consensus Statement on Menopausal Hormone Therapy (MHT) MHT is effective and appropriate for the prevention of osteoporosis-related fractures in at-risk women before age 60 years or within 10 years after menopause. Villiers TJ et al. Climacteric 2013; 16:203–204 Global Consensus Statement on Menopausal Hormone Therapy (MHT) Standard-dose estrogen-alone MHT may decrease coronary heart disease and all-cause mortality in women younger than 60 years of age and within 10 years of menopause. Villiers TJ et al. Climacteric 2013; 16:203–204 Global Consensus Statement on Menopausal Hormone Therapy (MHT) Data on estrogen plus progestogen MHT in this population show a similar trend for mortality but in most randomized clinical trials no significant increase or decrease in coronary heart disease has been found. Villiers TJ et al. Climacteric 2013; 16:203–204 HT’s are safe for menopausal women The studies published last month clearly show that Hormonal Treatments are safe, do not induce breast cancer and sharply decrease heart diseases CLIMACTERIC 2012;00:1–2 (on line, November 6) IWH: an Initiative for Women’s Health with a better quality of life M. Neves-e-Castro Clinica de Feminologia Holistica, Lisbon, Portugal Menopause in crisis post-Women's Health Initiative? A view based on personal clinical experience Neves-e-Castro M. Human Reproduction Vol.18, No.12 pp. 2512-2518, 2003 Menopausal hormonal treatments are very good but ... Treatments without hormones may also be very good for a woman’s health MNC/02 Preventing a woman from the benefits of a sound postmenopausal hormone therapy because of the fear of rare side effects does not seem to be satisfactory Medicine... M.Neves-e-Castro, 2000 Let us not medicalize the Menopause.. instead… Let us holistically approach the Climacteric and aging women. women MNC I am not a Menopauselogist… instead my Speciality (?!...) is Women’s Holistic Health The Take Home Messages 1. Promote changes in Life Style: Style they avoid risk factors that cause Diseases. 2. See if you can make the Biological Age to be younger than the Chronological Age. 3. Promote Mental Health, Health proper Nutrition and frequent Exercice, based on what one knows about the Telomers. Exercice 4. Give Vitamin D 5. Remember that Estrogens are the best treatment for Vasomotor Symptoms and to improve Quality of Life. 6. Hormonal Treatments have more benefits than risks if started early in the postmenopause 7. The Wellness of a Woman is the TARGET ! Conhecer a doença que uma mulher tem é tão importante como conhecer a mulher que tem a doença Sir William Osler e mesmo para terminar, a propósito de disfunções sexuais... Numa prova de entrada para a Universidade ... Questão: Interpretar o seguinte trecho do poema de Camões: “Amor... é fogo que arde sem se ver, é ferida que dói e não se sente, é um contentamento descontente, é dor que desatina sem doer”. Uma aluna deu a sua interpretação: “Ah! Camões, se vivesses hoje em dia, tomarias uns antipiréticos, uns quantos analgésicos e Prozac para a depressão, Comprarias um computador, consultarias a Internet e descobririas que essas dores que sentias, esses calores que te abrasavam, essas mudanças de humor repentinas, esses desatinos sem nexo, não eram feridas de amor, amor, mas sómente falta de sexo!" Teve nota máxima. Foi a primeira vez, depois de mais de 500 anos, que alguém entendeu qual era a ideia do Camões... and now... and now... as Sir Winston Churchill said in a speech, at the end of a War... I also say, at the end of the Menopause War... War... This is not the end... nor even the begining of the end. But it is, perhaps, the end of the begining ! Therefore… and in conclusion… And...as I told you before, The best Anti Anti--Aging (?) (Anti--Senescence !) Treatment (Anti is The practice of GOOD MEDICINE Please remember: Our main target is Mature Woman’s Health and Disease Prevention by all means, drug and non-drug related. MNC Holistic Model The aim of the therapy is not only to produce a physical cure but also to cure whole person. Ruiz R, et al. La incorporacion de um nuevo modelo en medicina: consequencias teórico-práticas. Aten Primaria 1992;10:629-34 Muito obrigado pela vossa atenção e... para mais esclarecimentos... Consultem o meu website: http://neves-e-castro.pt Viver bem a Vida não é tarefa fácil… (Palestra do dia 7 de Junho) Os Humanos são seres sociais. Como tal, influenciam e são responsáveis pela sociedade em que se integram,; são também por ela influenciados e responsabilizados. Conservar e promover a Saude é uma responsabilidade individual e social de todos nós. A nossa população está a envelhecer assustadoramente e não se renova devido a uma baixa taxa de natalidade. Se Portugal contar com um rejuvenescimento social apenas à custa dos imigrantes é de prever que a longo prazo possamos vir perder a nossa identidade nacional… Os custos da doença dos idosos são cada vez mais elevados uma vez que também são uma percentagem cada vez maior da nossa população. A prevenção da doença é uma obrigação individual e social de todos os portugueses, que infelizmente cumprem mal esse seu dever.. O objetivo desta palestra é informar e aconselhar sobre a forma de manter uma boa qualidade de vida.
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and variations of steroids and could be related to the severity of vasomotor symptoms or to mental disorders, although there is a more intimate association between sleep disturbance and heat waves
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