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.