THE 2012 ECMS CONFERENCE GERALD QUIGLEY Beyond Tomorrow
Feb 25, 2016
THE 2012 ECMS CONFERENCE
GERALD QUIGLEY
Beyond Tomorrow
What role do I play in health?
PharmacistMaster HerbalistRadio talkback on health : 3AW, Magic 1278, 6PR,
2CC, 3GGHealth editor for the Priceline WebsiteConsultant to many big Pharma and natural
therapy companiesTV gigs: TT, ACA, The Circle
Beyond Tomorrow
Health – mental, physical, emotional, spiritual, others
Happiness and my position in lifeCan a pill give me these aspects?What about stress?Does diet & lifestyle play an important role?Summary
Stress – a daily challenge
We have inbuilt and basic control mechanisms specifically geared to counteracting the everyday stresses or life
If stress is extreme, unusual or log-lasting, issues ariseGeneral adaptation syndrome:- Alarm- Resistance- Exhaustion
The Adrenal Gland
The hormone factoryTwo parts: inner part for the nervous system,
and the outer layer for hormone productionExhausted adrenals: stressed out, tired, prone
to allergiesExcessive adrenal activity: elevated blood
pressure, anxiety, depression, elevated blood sugar, elevated cholesterol
The social readjustment rating scale
Death of a spouse …………..…..100Divorce…………………………..……73Gain a new family member.…..39Trouble with the in-laws……….29Trouble with the boss……………23Change in work……………….……20Change in sleeping habits….…..16Holidays…………………………….…13Christmas………………………….….12
Stress management
Factors involved:- Reduce the amount of stress our body has to dealt with- Counteract the effects of stress- Supply the body with nutritional support esp potassium- Supply nutrients for adrenal hormone synthesis and
function eg B-complex vitamins esp Vit B5, Vit C, zinc and magnesium
Exercise as a stress reducer
Improved cardiovascular function ie decreased heart rate, improved heart contraction, lower blood pressure, lower cholesterol levels
Reduced secretion of adrenaline in response to stress
Improved oxygen and nutrient use in all tissues
Increased self esteem, mood and frame of mind
Increased endurance and energy levels
Relaxation vs Stress
Reduced heart rate, reduced blood pressureBlood is moved towards internal organs esp
digestionDecreased rate of breathing as oxygen demand is
reducedDecreased sweat productionReduced digestive secretionsMaintenance of blood sugar levels
Progressive relaxation
Compares tension versus relaxationA muscle is contracted forcefully for 1 to 2 seconds
then allowed to relax.Start with the face and neck, then upper arms and
chest, lower arms and handsThen abdomen, buttocks, thighs, calves and feetMay use verbal clues or visualizationRenews and refreshes the whole body and mind
Dietary guidelines
Eliminate or restrict the intake of caffeineEliminate or restrict the intake of alcoholEliminate refined carbohydrates from the dietDesign a healthful dietEat regular planned meals in a relaxed
environmentControl food allergies
Caffeine
Caffeine causes significant alterations of brain chemistry
Interferes with the amino acid adenosine – the brain’s own Valium
Caffeine stimulates the brain areas associated with conscious mental processes – ideas become clearer, thoughts flow more easily
Anti-fatigue effects are short lived – they are followed by increased fatigue
Alcohol
Alcohol produces chemical stress on the bodyIt also increases adrenal hormone output,
interfering with normal brain chemistry and sleep cycles
Liver support: milk thistleGlass of wine with a meal helps digestion?
Refined carbohydrates and stress levels
Sugar and white flour contribute to problems in blood sugar control
Low levels cause hypoglycemia, leading to a poorly functioning brain, anxiety, dizziness, clouded vision, blurred mental acuity, emotional instability, confusion and abnormal behavior
There’s a clear link between low blood sugar levels and anxiety and depression
Self diagnosis of hypoglycaemia
Crave sweets?Irritable if a meal is missed?Feel tired or weak if a meal is missed?Feel tired an hour or so after eating?Feel shaky at times?Afternoon fatigue?Dizziness when standing suddenly ?Mood swings?Frequently anxious or nervous?
The sodium to potassium ratio
The adrenal glands can be supported by eating a high-potassium diet along with plant based medicines like ginseng
High potassium foods include carrots, potato, apples, banana, orange
Additionally, almonds, raisins, peanuts, avocado, garlic, spinach, mushrooms, broccoli
Stressed Out? Tricks to Avoid Emotional Eating
Know the triggers – workload, “to-do” listAsk “am I really hungry?” – wait out the
cravingStock up on healthy eats – yoghurt + cerealUse distractions – 10 minute walk, have a
chatPretend it doesn’t exist – out of sight, out of
mindBe healthy – exercise, sleep
Stress may be tougher on Women’s Hearts than Men’s
“heart blood flow increases in men when they experience mental stress, but does not change in women”
Ref: American Physiological Society, news release, April 24th 2012
Conclusion: “Stress affects the hearts of women, potentially putting them at greater risk of a coronary event”
Sleep
1st hour: heading towards deep sleepHalf an hour later move into rapid eye movement (REM)
sleep (dreaming, and lasts for 10 minutes or so)Move back to 3 or 4 sleep cycles of both deep and light
sleepSo, sleep is a series of cyclesThe stress hormone cortisol, counteracts melatonin, the
sleep hormoneMake sleep a priority!
Sleep
A good night’s sleep is powerful medicinePoor sleeping habits can exacerbate
depression, anxiety, bowel problems and lowered immunity
Insomnia and restless sleep tends to be a pattern
Develop a sleep hygiene program that’s all about YOU!!
The gut-brain connection
The brain and gut might be viewed as one system
Eg: a “gut-wrenching experience”, or a certain situation making you “feel nauseous, or “butterflies in your stomach”
Anger, anxiety, sadness, elation – can trigger symptoms in the gut
Anxiety
“unrealistic worry over everyday tasks”“worrying about something which hasn’t
happened, over which you have no control”Solutions: Protein-based meals (protein is
made up of amino acids which help heal the nervous system and give nourishment to the brain)
Solutions: B-group vitamin
Nutrition for a healthy body and mind
The type of foods we eat can influence our moodEg: Seafood lifts mood, take-away foods can depress moodExercise will never compensate for bad food choicesLow moods can influence appetite and metabolism in such a
way that you are more likely to gain weightNutrigenomics – the effect of nutrition on genes and gene
expressionNutrigenetics – the effect of genes on nutrition and the
development of nutrition-related diseases
Key foods
Rye/multigrain/wholemeal (low GI breads) GI is a measure of how quickly glucose is
absorbed in the blood following the ingestion of food
Butter NOT margarineCold pressed, extra virgin olive oilAvocardo, tahini, hummusBerry jams (blueberry, raspberry, blackberry
with minimal processingEggs
Key foods (cont)
No processed or toasted cereals (no acrylamide)
Seafood: smoked salmon, canned fish, cooked fish
Canned fish in olive oil, tomato sauce, springwater or brine
Vegetables” brassica group eg vroccoli, cabbage, bok choi. Onion group eg onions, spring onions, leeks, garlic. Beetroot. Soy foods (best fermented) and other legumes. Sweet potato (half the GI), spinach & mushrooms
Key foods (cont)
Fruit – best eaten before the main meal to reduce appetite
Tomatoes, berries, cherries, red grapes (red wine), pomegranate, olives and olive oil
SeafoodYoghurtPure honeyNutsTea esp green tea
Key foods (cont)
Spices eg black pepper, cinnamon, turmeric, ginger
Dark chocolate – the addition of cocoa to growing cells stops their ageing by approx 80%!)
Don’t change too many things at once…..steady cross over to the healthy option
Can a pill make a difference?
Prescription medicines for anxiety and sleep disorders (Australian Prescriber 2012)
Non-drug treatments are the first lineLimited use for the shortest period of timeLack of convincing evidenceCare in an older person
Vitamins & Minerals
B-groupMultivitaminMagnesiumCalciumZincVitamin C
Herbs
ValerianChamomileHopsPassionflowerKavaSt Johns wortginger
Others
Omega-3 fatty acidsLow GI carbohydrate rangeProtein generallySoda waterEggsAsparagusOnionsGarlicOlive Leaf Extract
Thank you
Your questions are welcome!