Administering Yourself

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Administering Yourself

• Health Well Being for Administrators
• Jason Fox

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A Health Crisis

• We are facing a health crisis
• Cancer and diseases continue to rise
• Cancer and diseases (including obesity and
  depression) increasingly prevalent in children
• We may be living longer, but we our bodies and
  minds are breaking down earlier

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Our health crisis (cont.)

• We have a health system that emphasises the
  band-aid approach
• Lowered doctor consultation times
• Increased prescription rates
• Including drugs like Ritalin and Prozac for kids

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Medicine in perspective

• There are 140,000 hospital admissions in
  Australia every year because of the legal use
  pharmaceutical drugs (Australian Journal of
  Pharmacy, 83, September 2002, p. 774)
• Approximately 5,000 people die in Australia each
  year from the correct prescription of drugs

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Medicine that does not work

• Cochran review
• 96 of chemo and radio therapy dont work
• 80 of medical treatments are not scientifically
  validated

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Drug dealers influencing doctors
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Industries driven by money
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Being Busy

• The Greatest Disease Epidemic of the 21st Century
• The need to be busy can destroy productivity and
  kill people

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Why busy people waste time and die young

• (With positive solutions to follow)

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98 of Australians want to improve their health
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Our typical excuses
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Misconceptions of productivity and health

• Outdated ideas on work
• Productivity measured by hours of work
• Work and work and work to save up for holidays or
  retirement
• Put off health - Ill get around to it later,
  tomorrow, sometime, one day

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We have forgotten the beauty of nothing

• We are constantly on the Go - we have forgotten
  how to stop
• (TV is not stopping)
• Take the time to take a deep breath
• Feels good, doesnt it?
• (Breathing is important)

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Living Life

• The majority of us get so busy with our lives
  that we forget to live them
• Life and living is not something that can be
  delayed until retirement
• It is not something you can save up for
• Life is what you are living right here, right now

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The consequences of being busy

• The average Australian male now has his first
  heart attack or stroke at 56, females at around
  64
• One in ten strokes now occur before the age of 40

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The consequences of being busy (cont.)

• The resultant 20 years lost (through death and
  disability) deprives that person of 26 of their
  life.
• If you are concerned about work and productivity,
  this equates to losing about 6 hours a day -
  every day of your life

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The Good News

• The three biggest killers in our society -
  cancer, heart attack and stroke - can be avoided
  by taking some simple preventative measures
• The solution?

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The DEAL

• Health is a holistic concept
• The DEAL is a holistic approach to health and
  wellbeing
• Applying just 2 hours of time for your own health
  each day will result in increased productive time
  each day
• 2 hours of health-time 12 to 20 hours of extra
  life (the best investment return ever!)

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• Become a health and environmental role model for
  yourself, your family and your school!
• You will live longer, be happier and more
  productive
• Become the Administrator of your own health!

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1st Step Attitude

• It all starts with the right attitude!
• Be positive - if you think you can, you can!
• Break past your conditioning

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From birth and throughout all life we are
conditioned
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The four-minute mile

• More than 50 medical journals
• Roger Bannister refused to believe the research,
  breaking the four-minute mile in 1954
• Now it is regularly beaten

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The Power of the Subconscious

• Creative thinking part of brain
• The iceberg that does most of the work
• Believes everything as fact
• Takes the language you use literally
• Works on repetition and reinforcement
• Positive affirmations?

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The Benefits of being an Optimist

• Heidelberg study - In 1974 over 3,000 people took
  a Pleasure and Wellbeing survey.
• 21 years later, those who had the most positive
  life attitudes (those who scored higher) were 30
  times more likely to be alive and well than those
  who scored low.

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Smile and laugh loud!

• Smiling automatically starts the production of
  serotonin - the natural feel-good chemical,
  which counters cortisol (the negative stress
  chemical)
• Smiling automatically releases natural endorphins
• Smiling and humour boosts the immune system
• Smiling is contagious!
• Research at Stamford University demonstrates that
  the simple act of smiling and laughing provides
  some of the same benefits as exercises like
  walking and swimming, perhaps a form of internal
  jogging

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Literally Write down your goals

• What are the things you truly value most?
• Write these down, as well as how you will support
  and maintain them

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Diet for health and wellbeing

• We are what we eat
• Despite the overwhelming importance of diet and
  nutrition, people show little interest in the
  food they eat
• Too busy
• Misinformation

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Hunter-gatherer

• 4 hours of activity
• Hunting and gathering
• 20 hours R R
• 10 hours sleep
• Low - no chronic stress
• High short term stress
• High and intimate social contact

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Hunter-gatherer Diet

• 65 fruit and vegetables
• 10-20fish and game
• 10- 20 nuts and pulses
• High magnesium
• Low salt (NaCl) (600mg)
• High Potassium (7000mg) carbonate

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Agrarian Diet

• High grain content
• Unprocessed
• Depleted soils
• High activity levels for most

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21st Century

• Less than 30 minutes of activity
• High chronic stress
• High acute stress
• 6-8 hours sleep
• Low rest
• Poor diet
• Poor eating conditions

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21st Century Diet

• Low fiber
• Low/anti nutrient
• Processed
• High salt (was 600 now 4000mg)
• Low magnesium (was 7000 now 2500mg)

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21st Century Illnesses

• Vested interests
• Reasons for eating
• Poor choices

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Misconceptions, Misleadings and Mistruths

• The Food Pyramid!
• The R.D.I. guide
• Heart Foundation Tick
• Milk for Healthy Bones?
• Doctors advice

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Modern day diet

• The food we eat no longer resembles what we used
  to eat
• (It doesnt even resemble food sometimes)
• Our world inundated with processed, manufactured,
  nutritionally deficient foods

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21st century eating

• Food is selected on the basis of
• availability
• socio/cultural preferences
• what we think we should eat
• advertising
• taste
• perception
• What we buy at the supermarket is now full of
  snacks not food
• It is not normal

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We should select food that is

• Nutritious
• Fresh

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What not to eat

• Avoid the 4 Ps
• Pastries
• Pasta (with no vegetables)
• Processed potatoes
• Bread

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Just right to put on weight
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Special Krap breakfast food (99 food free)
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For rusty men
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Soft drinks kill children!

• Soft drinks can have a pH of as low as 2.41 and
  contribute to a number of diseases and health
  disorders
• The syrup used to flavour is classified as toxic
  and hazardous waste
• They ought to be completely banned in primary and
  high schools

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We are grazers

• More small meals
• Nutritious meals
• Dinner at 5 pm is good

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Fruit and vegetables

• Many studies have confirmed the benefits fruit
  and vegetables have on reducing the risk of heart
  attack and stroke.
• In a prospective cohort study of 43,757 US male
  health professionals followed up for 6 years a
  daily intake of more than 100 grams of vegetables
  was associated with 26 lower risk of coronary
  death. (Rimm et al, 1996)
• One study found that regular fruit consumers were
  24 per cent less likely to die of a heart attack
  and 32 per cent less likely to die of a stroke
  than those people who only eat fruit rarely.
  (Vines 1996)

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Fruit and Vegetables

• One study looking at apple consumption found
  there was a 49 per cent reduction in heart
  attacks for men who ate more than 1 10g of apples
  a day compared to men who ate less than 18g per
  day.
• Most studies have found that the fruit and
  vegetables can be eaten raw or cooked however
  dried or pickled foods have little or no
  protective effect (Ness and Powles 1996).

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Nuts about Nuts

• Nuts are rich in good oils
• Fat soluble vitamins
• Protein
• Minerals
• And taste nice
• Get a mix

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ESSENTIAL Fatty Acids

• Human milk rich
• Low supply
• Developing NS
• Cell membranes
• Coordination and control in body
• Building blocks

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EFA deficiency signs and symptoms

• Fatigue, malaise, lacklustre energy
• Immune weakness
• Frequent colds and sickness
• Aching, sore joints
• Depression
• Lack of motivation
• ADHD
• Poor memory
• Alzheimers
• Cancer
• CVD

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The Japanese

• Eat the same amount of omega 6 oils but eat 30
  times more omega (60kg/year)
• They
• Live longer (despite one of the highest smoking
  rates)
• Rates of depression 50 times lower
• Lower Alzheimers
• Lower CVD

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Sources of EFAs

• Smelly fish
• Nuts and seeds
• Free range eggs
• Human milk
• Vegetables

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Sources of EFAs (cont.)

• linseed (flaxseed) has 58 of these essential
  fatty acids.
• Flaxseed also has many other beneficial
  properties in reducing digestive disorders and
  containing some important anti cancer chemicals.
• Other good sources of Omega 3 oils include
  walnuts.
• The best strategy is to get it from as many
  sources as possible.

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The sure way to a good healthy diet

• Bring it back to nature - organic is best
• Do not over-cook
• Eat plenty of fruit, vegetables, nuts, beans,
  fish
• Supplement with nutrients and omega-3
• Use extra virgin olive oils lightly when cooking
  (avoid margarine and vegetable oils)
• Grow your own food!
• Accumulate good choices )

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Lifestyle

• Live longer
• Less disability
• Less physical and Mental suffering
• Be smarter
• Enjoy life

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Lifestyle killer

• STRESS!!!

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Stress on the good side

• Rapid mobilisation of energy
• Glucose, amino acids and fats into the blood and
  to the muscles that need them
• Heart rate, breathing and blood pressure increase
  to transport the nutrients
• Your senses become sharper
• Certain memory becomes sharper (where am I)

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Stress on the not so good side

• Your body halts long term building projects
• Digestion,
• Growth
• Reproduction-irregular or no female cycles
• Low sperm count, decreased testosterone levels
• Sexual function
• Immune function, increased risk of disease
• Wears you down

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What your car needs

• regular use
• regular stops
• the right oil
• the right fuel
• the right amount of fuel with no blockages

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Physical Activity

• Exercise is like a milkshake.
• If all the ingredients are put in and left to
  settle not much happens.
• But if they are mixed up through vigorous beating
  then it is bubbly and tasty.
• Our cells and biochemistry are the same. Exercise
  shakes them up and into action.

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Exercise vs. Physical Activity
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Exercise benefits

• prevent or markedly delay type 2 diabetes ,
• obesity, and factors associated with heart
  disease.
• contribute to cancer prevention,
• cardiovascular disease
• Atherosclerosis
• Heart attack
• Stroke
• High blood pressure
• Raises HDL , Lowers LDL

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• Exercise also relaxes your muscles and reduces
  tension.
• Breaks down the stress hormone cortisol reducing
  its negative effect on the body.
• Exercise is also very important in weight control.

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Reducing the risk of all-cause mortality

• The inverse relationship between physical
  activity and all-cause mortality holds for all
  age groups and for diverse populations in
  different countries (Villeneuve et al. 1999,
  Andersen et al. 2000).
• There is strong evidence for women, at most
  stages of life, that even moderate levels of
  activity, such as regular walking, are protective
  (Kushi et al. 1997, Manson et al. 1999), Blair et
  al. 1995).

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• An increase in physical activity for middle-aged
  men and women appears to confer a health benefit
  in terms of subsequent risk of death
  (Paffenbarger et al. 1993, Blair et al. 1995).

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• Even moderate and incidental forms of activity,
  such as using the stairs (Paffenbarger et al.
  1993) and active cycling to and from work
  (Andersen et al. 2000) are associated with
  reduced risk of mortality.

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Cardiovascular disease prevention.

• The need to accumulate around 800 Kcal per week
  in leisure-time, physical-activity-related energy
  expenditure is suggested for cardiac protection
  (USDHHS 1996, Haapanen et al. 1996).
• This equates to around two-and-one half hours
  (150 minutes) per week of moderate intensity
  activity for a 70-kilogram person.

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CVD

• There is evidence of a dose-response
  relationship-increasing intensity and more
  sustained activity may confer a greater reduction
  in the risk of fatal and nonfatal coronary
  events. There are biologically plausible
  mechanisms for this observation (Haskell 1994),
  including one study providing evidence of some
  reversal of coronary atherosclerosis following
  prolonged exercise (Hambrecht et al 1993).

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CVD

• One study provided evidence of some reversal of
  coronary atherosclerosis following prolonged
  exercise (Hambrecht et al 1993).
• Exercise has a positive effect on blood lipid
  (fat) levels of both young and old subjects.

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Exercise and cancer

• Exercise also reduces some cancers.
• Reduce colon cancers by 20 colon cancers
• a 20-30 per cent lower risk of breast cancer (a
  60 reduction in breast cancer risk with 4 or
  more hours of consistent weekly exercise)
• prostrate cancer risk.
• reduced risk of some types of lung cancer. It is
  also likely to have benefits albeit small on
  other cancers as well.

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Prevention of colon cancers

• There is a clear and consistent dose-response
  relationship between different forms of physical
  activity and colon cancer (Colditz et al, 1997).
  
• It is thought that physical inactivity caused
  around one-fifth of all colon cancers in the
  population, indicating a strong role for primary
  prevention.
• Well designed case-control and cohort studies
  typically show a 20-30 per cent lower risk of
  breast cancer (Thune et al. 1997, Verloop et al.
  2000).

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Diabetes primary prevention and control

• There is excellent evidence that physical
  activity has a role in the primary prevention and
  also in the treatment of NIDDM.
• Exercise may improve glucose metabolism, increase
  insulin sensitivity, and prevent the increase in
  heart disease among people with diabetes.

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Exercise and diabetes

• Finnish Study Exercise and Diet
• 58 80 decrease in diabetes over 3 years

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Exercise mood and thinking

• Exercise and creativity research has shown that
  even a single workout can promote a positive
  mood.
• In one study of 63 participants, researchers
  found that both mood and creativity were improved
  by exercise, but that they were affected
  independently of one another. The improvement in
  creativity did not depend on the improvement in
  mood and vice versa. British Journal of Sports
  Medicine (1997), 31(3), pp.240-245).

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Mental health benefits of being active

• Recent reviews have shown that aerobic exercise
  or strength training programs can reduce the
  symptoms of depression (Paluska and Schwenk
  2000).
• Physical activity is as effective as meditation
  or relaxation in the treatment of anxiety.
• A recent controlled trial found that exercise
  training among older adults was as effective as
  antidepressant medication, although the onset of
  benefit was slower (Blumenthal 1999).

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• Physical activity and feelings of wellness,
  lowered levels of stress and anxiety and positive
  mental health in populations (Stephens 1988,
  Simonsick 1991).

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Exercise and memory

• Exercise has a positive impact on memory and
  slows down age associated memory impairment.
• Research has demonstrated that just a single
  session of exercise in people aged 70 can help
  them improve in memory recall.
• While long-term programs have demonstrated
  multiple benefits in memory and other measures of
  wellbeing and moods compared to matched non
  exercising groups.

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• Physical inactivity was associated with twice as
  many deaths and nearly three times as many DALYs
  as high cholesterol levels (which contributed to
  6,550 deaths and 64,000 DALYs). Among younger
  adults, inactivity was associated with more
  disability and, in older age groups, with higher
  risk of mortality (Mathers et al. 1999).

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• According to the BOD study, the loss of an
  estimated 13,000 lives each year in Australia was
  attributable to physical inactivity. Inactivity
  contributes between one-half and two-thirds of
  the number of deaths usually attributed to
  tobacco use.

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• There is some evidence that several eight-to
  ten-minute bouts of physical activity may have
  some effects comparable to doing all 30 minutes
  in single sessions.

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Arthritis

• For people with osteo-arthritis or rhumatoid
  arthritis, there is some evidence that moderate
  physical activity relieves symptoms, possibly
  reduces joint swelling, and is associated with
  improved psychosocial and functional status
  (Minor 1991).

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Exercise and longevity

• A number of very large studies have demonstrated
  the benefit of exercise on preventing death.
• One study of over 2.5 million people found all
  caused mortality to be reduced by 30 for people
  who exercised 1000k cal per week.
• 2000k cal per week resulted in a 50 reduction in
  mortality.

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• Similar results were reported for the Harvard
  Alumni study of 17,000 middle aged men and the
  Nurses Study of 72,488 nurses.
• In the nurses study walking 3-5 hours per week
  decreased ischemic stroke by 29 and higher
  levels decreased by more than 40 .

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What do we need to do?

• The Average Australian has less than 12 minutes
  of physical activity each day
• The average person requires 150 minutes (or 800 k
  cal) of aerobic exercise every week. That is
  approximately 22 minutes a day, 7 days a week.
• Its no good doing your 150 minutes all in one
  hit. You need to spread it over the week. You
  can, however, do longer sessions every few days
  and still get all the benefits.

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Physical activity opportunities are easy to find

• gardening
• stairs
• cycling
• swimming
• aerobic classes
• fast walking
• Jogging
• skipping

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Relationships

• Increasing research including research from the
  Harvard School of Public Health has found that
  people with many friends are at much reduced risk
  of cardiovascular disease and cancer and more
  likely to recover from a heart attack than people
  with few, no friends or no sources of social
  support.

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The benefits of breathing

• Increases O2
• Decreases CO2
• Exercises and stretches chest and diaphragm
  muscles
• Stimulates the parasympathetic NS
• Keeps you alive

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The right balance

• Work and play
• Busy and quiet
• Sleep and wake

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Remember to laugh

• (Its healthy)

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Environment

• Looking after our environment is crucial

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The Humility Principle

• Save the Planet?
• We need the planet for our survival and happiness
  - it doesnt need us!
• Caring for environmental health is the same as
  caring for our own health
• Yet often, like our own health, we put off
  environmental health

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Environmental Health

• Study by Dingle et al.
• Environmental health, (every ones health) is
  every ones responsibility
• This responsibility is fun, saves you money,
  makes you friends and ultimately brings happiness
  and meaning

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Environmental Dystopia

• Loss of species, forests, reefs and habitat
• No contact with nature
• Large-scale consumption of resources
• Inequality of wealth and human rights
• Inequality of animal/ecosystem rights
• Dependency on cars and material possessions
• The degradation of all the best things in life

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Environmental Utopia

• What is your idea of an environmental utopia?
• Can we achieve this? Of course we can!

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Living Simply

• More time to do things that you really want to do
• To be more in control of your life
• To have greater freedom
• To be less dependant upon material things
• To have less impact on the environment

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Now what?

• Gain control of your life
• Write down your goals on maintaining and
  achieving what you truly value
• Stay positive, and enjoy Living life!
• jasonafox_at_gmail.com