Published on March 4, 2014
Monmouth Beach Community Health Improvement Project .
Welcome • Healthy Horizons o My life, My Health, My Community • Why Am I Here? o Free Babysitting????
Do You Feel? • • • • • Tired? Sore? Filled with aches and pains? Unable to concentrate? Not what you used to be?
Are Your Kids? • • • • Unable to concentrate? Over stimulated? Having trouble sleeping? Stressed over school, sports, friendships?
Do You Want? • • • • • • Less Doctor visits Decreased medical costs Less reliance on medicines Better relationships – with kids, spouse, etc. “Happier” outlook Less distractions, more “in the moment”
Community Health Improvement Project Team • Community Volunteers: o Kristin Belardo, Sue Ann Stelfox, Nathalie O’Keefe, Michele Donohue, Eileen Fontana, Karin Ostrom, Betsy Kaeli, Lauren Dwyer, Abby Kelly, Mike Alcini • From Meridian Health o Sandra Elliott, Janet Egan, Kyle Cittadino, Josh Havard, Dr. Terri Liccardi, Dr. Carol Ash, Dr. Alan Colicchio
Meeting Rules • Ask Questions Now…. o But Panel Sessions at End for More Questions • Raise your hand if you don’t know terms • Please put cell phones on “vibrate” • This program is to benefit you…
• Mayor Sue Howard
Program Overview • Dr. Carol Ash
Four Session Program Overview • Brain Health o (The Mind Body Connection) • Sleep Health o March 6th • Fitness and Nutrition o March 20th • Connecting All the Dots o April 3rd
Today’s Program - Brain Health • A Perspective o Sandra Elliott, Director Consumer Products at Meridian Health • How the Brain Works – The Mind Body Connection o Dr. Teresa Liccardi, Nephrologist • Breathing Techniques to Help Re-Wire Your Brain o Dr. Carol Ash, Corporate Director of Sleep Medicine at Meridian Health • Using Yoga to Improve Your Body and Mind o Lisa Konopsky-Matthews and Michelle Doyle, Monmouth Beach Yoga Center • Why Gut Health is Important o Sue Ann Stelfox, Health Coach
Technology brought the clock that redefined our day
Technology Success • Connected us to a global market place 24 hours a day, and 7 days a week • Created new processes that allowed for automation and abundance • Gave us new options to cure disease
The Cost of Technology
Cost Of Healthcare • $2.5 trillion in 2009 • 1.6% of the GDP, translates to $8086 per US resident. • To contain o Empowering the individual to learn how to best take care of himself or herself to promote health and wellness. o The key ingredients include management of stress and anxiety, nutrition, physical activity, improved sleep, and lifestyle choices.
The Plan • We will propose tiny changes that will have a real impact. • We will explain the physiologic evidence behind our proposals to get your buy in. • You will not only understand why you should but how you should. • One thing is for certain. We cannot afford to ignore this any longer.
Commonly Used Terms • Mindfulness • Divergent Thinking • Linear Thinking
What are Your Children Doing? • • • • • Participating in a Yoga session hosted by Monmouth Beach Yoga & Wellness Studio Part of EMMETT’s journey Brain Fuel Hop on the Healthy Trail The secret to labels
A Perspective Sandra Elliott Corporate Director Consumer Technology and Service Development, Meridian Health
Current Paradigm Future Paradigm .
Current Paradigm Future Paradigm .
Why Monmouth Beach? A deep desire among community members to create positive change. If you can’t figure out how to make it work in a community with resources and motivation – its not going to work anywhere else! .
My Motivation? Empower people with the knowledge and tools to take control of their health! .
A Little on the Technology Keeping the Cycle Unbroken with Low Cost, Easy to Use Devices! .
Monmouth Beach Community Health Project
Monmouth Beach Community Health Project www.monmouthbeachhealthyhorizons.com
The Science of the Brain: Understanding neurophysiology and its relationship with productivity and creativity in our lives By Dr. Teresa M. Liccardi February 19, 2014
Health Ramifications of Stress • • • • • • High Blood Pressure Heart Disease Stroke Obesity Depression Anxiety
Child well-being in rich countries unicef
Structural variations in prefrontal cortex mediate the relationship between early childhood stress and spatial working memory
Variations in PFC gray matter are associated with individual differences in both cumulative life stress and SWM performance. ©2012 by Society for Neuroscience Hanson J L et al. J. Neurosci. 2012;32:7917-7925
“By specifically inking cumulative life stress to focal neuroanatomical alterations and linking those alterations to behavioral performance, our results suggest that structural differences in the PFC may serve as one mechanism through which greater cumulative life stress engenders poorer executive functioning. The PFC is central to attention, working memory, cognitive control, and emotion regulations process, with damage to this region leading to impairments in planning, goal attainment, problem-solving ability and the regulation of emotion (Stuss and Levine, 2002; Braver et al., 2010). Structural stress-induced changes ion this region may lead to impairments in these processes, thereby undermining cognitive performance during development”
Stress Reduction Kit BANG HEAD HERE
Relaxation Response Focused Attention Deep Abdominal Breathing Calming Exercise Opened Awareness
Neuroplasticity And Mindfulness
Focused Attention Open Awareness
Buddha’s Brain • Neuroplasticity and Meditation o Davidson and Lutz
Mindfulness practice leads to increases in regional brain gray matter density
Meditate to Create: The Impact of Focused-Attention and OpenMonitoring Training on Convergent and Divergent Thinking Lorenza S. Colzato, Ayca Ozturk, and Bernhard Hommel FRONT PSYCHOL. 2012; 3: 116.
Mindfulness-based stress reduction and health benefits
Physical Psychological High Blood Pressure Depression Alzheimer's Anxiety Improve the Immune Response Perception of Pain Lower Cortisol Levels Improve Sleep Learning Creativity Memory
http://healthland.time.com/2012/10/08/6-breathingexercises-to-relax-in-10-minutes-or-less/ http://www.youtube.com/watch?v=7tRdDqXgsJ0 http://www.nmr.mgh.harvard.edu/~britta/SUN_July11 _Baime.pdf Goldie Hawn’s 10 Mindful Minutes John Nies: http://www.njpowercenter.com/best-personaltrainers-monmouth-county/
Breathing By Dr. Carol Ash February 19, 2014
You cannot stop if you are on go • The pattern of breathing is linked to “fight or flight” or “rest and digest”.
Activating the parasympathetic nervous system • Basic breathing Andrew Weil • Abdominal technique • Combine with visualization and relaxation
If it is so important why isn’t anyone else talking about it? • Why didn’t my mother tell me, or my doctor?
I Got a Gut Feeling By Sue Ann Stelfox February 19, 2014
Where your second brain is might surprise you…
Your Gut…your Second Brain • Equipped with its own reflexes and senses, the Second Brain can control gut behavior independent from your brain. These neurons control the movement & absorption of food and modulate immunity and the hormonal systems.
Your Gut…the Messenger • The gut has a brain of its own, called the "Enteric Nervous System" or ENS. It comprises an estimated 100 million neurons…. …more than in your spinal cord.
Your Gut…a mood regulator • Serotonin contributes to various body functions, such as regulating body temperature, sleep, mood, appetite and pain. 95% of our Serotonin is located in the gut region
Your Gut…has Feelings • Gut helps run your intuition, communicating with you through feelings. These feelings are generated electrically by the neurons in your gut. That’s why we call it a “gut feeling”.
Stress and Eating • Eating under stress or on the run causes your body to be in the opposite state of where you need to be in order to properly digest your food.
Stress, Digestion and Health The stress response causes a number of detrimental events in your body, including: • • • • • • • Four times less blood flow Decreases oxygenation to your gut Decreases nutrient absorption Decreases enzymatic output Suppresses beneficial bacteria Causes Heart burn Increases food sensitivity
You are not just what you eat… you are what you absorb
Relax, Absorb, Digest 1. Sit down to eat and don’t eat on the run. 2. Take a few deep breaths to relax and calm your body before eating. 3. Be present when you are eating - try to avoid multi-tasking.
Relax, Absorb, Digest 4. Take mindful bites - truly taste your meal. 5. Eat without distractions such as the phone, TV or computer. 6. Eat slowly and chew your food well. Digestion actually begins in your mouth!
Tiny Take-Aways • Promote Mindfulness Through Breathing o Do Breathing Exercises Once per Day • Eating Impacts Brain Health o Relax, Absorb, Digest
Panel Session •Q &A
Next Meetings – March 6, 20, April 3 • Brain Health o (The Mind Body Connection) • Sleep Health • Fitness and Nutrition • Connecting All the Dots
Calcification Inhibitors in CKD and Dialysis Patients
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