Diet and Exercise for Type 2 Diabetes - The Best Lifestyle Choices to Manage Blood Sugar
Lifestyle choices as levers for greater health and well-being
Transcript of Lifestyle choices as levers for greater health and well-being
Physician Well-
being: Strategies for
Increasing Resilience
in the COVID Era
Personal Skills to Thrive
Lifestyle choices as levers for greater health and well-being
Ruth DeBusk, PhD, RD, Managing Partner, MBNsystems in collaboration with the Office of Personalized Health and Well-being (PHW), Director, Cathy Snapp, PhDMedical College of Georgia AU/UGA Medical PartnershipDirector, Behavioral Health St. Mary’s and PAR Internal Medicine Residency Programs
Session Objectives
Understanding inner coherence to strengthen applied well-being through research-based tools and practices:
Explain the role of autonomic balance within the gut-brain-heart axis in generating inner balance and how this state promotes health and resilience
Discuss the role of genomics and epigenetics in promoting autonomic balance and well-being
Discuss the role of positive emotion on neural networks for: increased resilience and energy, lasting behavioral change and its potential for changing behavior that helps sustain well-being.
List just one thing that can be done today to promote autonomic balance and well-being.
“Purposeful trained attention is used to decrease negative thoughts and bring greater focus on the most meaningful aspectof an experience.”
Ahmet Sood, MD, executive director of the Global
Center for Resiliency and Well-being; formerly Professor
of Medicine at the Mayo Clinic in Rochester, Minnesota
Key to Physician Well-being
Training
Strategy #1. Provide the medical learner with the underlying mechanisms of well-being
“Tell me the “what” and the “how” of physician well-being and I
will be so much more open to actually doing the practices”.
PGY1 Resident
St. Mary’s Internal Medicine Residency, University of Georgia
Gut/Heart/Brain Axis
Neural
Tissue
Sympathetic/
Parasympathetic
Balance
ANS
Balance -
Flexibility/
Resilience
Positive
Neuroplasticity
Well-being
Lifestyle
Choices
“Nutriture” Gene
Expression
Positive
Emotion
Focused
Attention
Increased:
Mental clarity
Sleep quality
Immune resilience
Memory & Learning
Creativity
Wound healing
Habits of positivity
Self-care
Self-compassion
Quality of life
Decreased:
Inflammation
Oxidative stress
Medical error
Low energy, focus
Lifestyle
Choices
Genomics and Epigenetics
Genomics
Epigenetics
Genes Protein Function
Messages “talking” to the genes
Food
Physical Activity
Thoughts & Emotions
Relationships
Sleep & Restoration
NFkB and Epigenetic Regulation
Liu T, et al., Signal
Transduct Target Ther.
2017;2:e17023.
Curcumin
Resveratrol
Physician Well-being
What does it mean to you?“Now that I see these connections, I am really excited to learn tools and techniques to fill my tank…so as I navigate the challenges of residency, I might not get so depleted.”
PGY1 Internal Medicine Resident
Strategy #2 Focusing attention on core strengths
“Well-being is developed by learning to train one’s attention on more positive aspects of life”. (Sood, 2018)
Learning about identifying core inner strengths/neural “parking places” that restore and build our energy through the VIA CHARACTER STRENGTHS
Free and open sourced: www.VIACHARACTER.org
Strategy #3 Positive Emotion and Lifestyle Choices
Purposeful trained attention is used to decrease negative thoughts and bring greater focus on the most meaningful aspect of an experience.
(Sood, 2018)
Upward Spiral Theory of Lifestyle
Change
Nonconscious
Motives
for Health
Behaviors
Engagement in
Health Behaviors
Built Resources:
Biological &
Psychological Positive Affect
During Health
Behaviors
Model articulated by the upward spiral theory of lifestyle change (Fredrickson, 2013; Van Cappellen et al., 2017).
Mindfulness
Positive Emotion
Neuroplasticity
• Mindfulness broadens awareness and builds eudaimonic meaning: A process model of mindful positive emotion regulation (Garland, E. L., Farb, N. A., R. Goldin, P., & Fredrickson, B. L. , 2015)
• Positive Emotions and neural networks of attention: Gupta R. Positive emotions have a unique capacity to capture attention. Prog Brain Res. 2019;247:23-46. doi: 10.1016/bs.pbr.2019.02.001. Epub 2019 Mar 1. PMID: 31196436.
• Fixing our focus: Training attention to regulate emotion (Wadlinger, H. A., & Isaacowitz, D. M. 2010)
• Upward spirals of positive emotions counter downward spirals of negativity: Insights from the broaden-and-build theory and affective neuroscience (Garland, E. L., Fredrickson, B. L., Kring, A. M., Johnson, D. P., Meyer, P. S., & Penn, D. L. 2010)
• Feeling good: Autonomic nervous system responding in five positive emotions (Shiota, M. N., Neufeld, S. L., Yeung, W. H., Moser, S. E., & Perea, E. F. 2011)
• Stress reduction correlates with structural changes in the amygdala (Hölzel, B. K., Carmody, J., Evans, K. C., Hoge, E. A., Dusek, J. A., Morgan, L., … Lazar, S. W., 2010)
• Mindfulness practice leads to increases in regional brain gray matter density (Hölzel, B. K., Carmody, J., Vangel, M., Congleton., C., Yerramseti, S. M., Gard, T., & Lazar, S. W., 2011)
• Memory reconsolidation, emotional arousal and the process of change (Lane, R. D., Ryan, L., Nadel, L., & Greenberg, L., 2015)
• Motivated encoding selectively promotes memory (Oyarzún, J. P., Packard, P. A., de Diego-Balaguer, R., Fuentemilla, L., 2016)
• Positive Emotion for Post-traumatic growth (Wei C, Han J, Zhang Y, Hannak W, Dai Y, Liu Z. Affective emotion increases heart rate variability and activates left dorsolateral prefrontal cortex in post-traumatic growth. Sci Rep. 2017 Nov 30;7(1):16667.
Leading to BURNOUTCrosswell AD, Moreno PI, Raposa EB, Motivala SJ, Stanton AL, Ganz PA, Bower JE. Effects of mindfulness training on emotional and physiologic recovery
from induced negative affect. Psychoneuroendocrinology. 2017 Dec;86:78-86. doi: 10.1016/j.psyneuen.2017.08.003. Epub 2017 Aug 4. PMID:
28923751; PMCID: PMC5854159.
Rodrigues H, Cobucci R, Oliveira A, Cabral JV, Medeiros L, Gurgel K, Souza T, Gonçalves AK. Burnout syndrome among medical residents: A systematic
review and meta-analysis. PLoS One. 2018 Nov 12;13(11):e0206840. doi: 10.1371/journal.pone.0206840. PMID: 30418984; PMCID: PMC6231624.
Littman-Ovadia H, Russo-Netzer P. Prioritizing positivity across the adult lifespan: initial evidence for differential associations with positive and negative emotions. Qual Life Res. 2019
Feb;28(2):411-420. doi: 10.1007/s11136-018-2012-3. Epub 2018 Sep 25. PMID: 30255375.
Fredrickson BL, Joiner T. Reflections on Positive Emotions
and Upward Spirals. Perspect Psychol Sci. 2018
Mar;13(2):194-199. doi: 10.1177/1745691617692106.
PMID: 29592643; PMCID: PMC5877808.
High Cardiac Vagal Tone
Measured through Heart
Rate Variability
McCraty R, Zayas MA. Cardiac coherence, self-regulation, autonomic stability, and psychosocial well-being. Front
Psychol. 2014 Sep 29;5:1090. doi: 10.3389/fpsyg.2014.01090. PMID: 25324802; PMCID: PMC4179616.
Laborde S, Mosley E, Mertgen A. A unifying conceptual framework of factors associated to cardiac vagal control. Heliyon. 2018
Dec 8;4(12):e01002. doi: 10.1016/j.heliyon.2018.e01002. PMID: 30623126; PMCID: PMC6313821.
McCraty R, Shaffer F. Heart rate variability: new perspectives on physiological mechanisms, assessment of self-regulatory capacity, and health risk. Glob Adv Health Med (2015) 4(1):46–61.
McCraty R, Zayas MA. Cardiac coherence, self-regulation, autonomic stability, and psychosocial well-being. Front
Psychol. 2014 Sep 29;5:1090. doi: 10.3389/fpsyg.2014.01090. PMID: 25324802; PMCID: PMC4179616.
Training our
purposeful attention
to bring greater focus
on the most
meaningful aspect of
an experience.” Dr. Ahmet Sood
McCraty, R. New Frontiers in Heart Rate Variability and Social Coherence
Research: Techniques, Technologies, and Implications for Improving Group
Dynamics and Outcomes Frontiers in Public Health (2017)
Messaging System
RED GREENPhysiological Response
Nutrition
Relationships
Thoughts & Emotions
Physical Activity
Sleep & Restoration
Personal Health Continuum
Putting it into PracticeJust One Thing JOT
Impact of a Workplace
Stress Reduction
Program on Blood
Pressure and Emotional
Health in
Hypertensive Employees
Rollin McCraty, Ph.D.,
Mike Atkinson, and Dana
Tomasino, B.A.
Journal of Alternative and
Complementary Medicine.
2003; 9(3): 355-369.
Abstract
Objectives: This study examined the impact of a workplace-based stress management program (Heart-
Math) on blood pressure (BP), emotional health, and workplace-related measures in hypertensive employ-
ees of a global information technology company.
Design: Thirty-eight (38) employees with hypertension were randomly assigned to a treatment group that
received the stress-reduction intervention or a waiting control group that received no intervention dur-
ing the study period. The treatment group participated in a 16-hour program, which included instruction
in positive emotion refocusing and emotional restructuring techniques intended to reduce sympathetic
nervous system arousal, stress, and negative affect, increase positive affect, and improve performance.
Learning and practice of the techniques was enhanced by heart rate variability feedback, which helped
participants learn to self-generate physiological coherence, a beneficial physiologic mode associated with
increased heart rhythm coherence, physiologic entrainment, parasympathetic activity, and vascular reso-
nance. BP, emotional health, and workplace-related measures were assessed before and 3 months after
the program.
Results: Three months post-intervention, the treatment group exhibited a mean adjusted reduction
of 10.6 mm Hg in systolic BP and of 6.3 mm Hg in diastolic BP. The treatment group also demonstrated
improvements in emotional health, including significant reductions in stress symptoms, depression, and
global psychological distress and significant increases in peacefulness and positive outlook. Furthermore,
the trained employees demonstrated significant increases in the work-related scales of workplace satisfac-
tion and value of contribution.
A Controlled Pilot Study of
Stress Management
Training of Elderly Patients
with Congestive
Heart Failure
Frederic Luskin, PhD, Megan
Reitz, BA, Kathryn Newell,
MA, Thomas Gregory Quinn,
MD, William Haskell, PhD.
Preventive Cardiology
2002;5(4):168-172, 176.
Abstract
The purpose of this study was to evaluate the effect of stress management training on quality of life, func-
tional capacity, and heart rate variability in elderly patients with New York Heart Association class I-III con-
gestive heart failure (CHF). While substantial research exists on stress management training for patients
with coronary heart disease, there are few data on the value of psychosocial training on patients with CHF.
Thirty-three multiethnic patients (mean age, 66±9 years) were assigned through incomplete randomiza-
tion to one of two treatment groups or a wait-listed control group. The 14 participants who completed
the treatment attended eight training sessions during a 10-week period. The training consisted of 75-min-
ute sessions adapted from the Freeze-Frame stress management program developed by the Institute of
HeartMath. Subjects were assessed at baseline and again at the completion of the training. Depression,
stress management, optimism, anxiety, emotional distress, and functional capacity were evaluated, as
well as heart rate variability. Significant improvements (p<0.05) were noted in perceived stress, emotional
distress, 6-minute walk, and depression, and positive trends were noted in each of the other psychoso-
cial measures. The 24-hour heart rate variability showed no significant changes in autonomic tone. The authors
noted that CHF patients were willing study participants and their emotional coping and functional
capacity were enhanced. This program offers a simple and cost-effective way to augment medical man-
agement of CHF. Given the incompleteness of CHF medical management and the exploding interest in
complementary medical intervention, it seems imperative that further work in psychosocial treatment be
undertaken.
Emotional Self-Regulation
Program Enhances
Psychological Health and
Quality of Life in Patients
with Diabetes
Rollin McCraty, Ph.D., Mike
Atkinson, and Lee Lipsenthal,
M.D. HeartMath Research
Center, Institute of
HeartMath,
Publication No. 00-006.
Boulder Creek, CA, 2000.
Summary
Aims:This pilot study was designed to assess changes in psychological status, quality of life and hemato-
logic measures predictive of long-term health and well-being in patients with diabetes following a stress
reduction and emotional self-regulation program.
Methods: Twenty-two patients with Type 1 or Type 2 diabetes mellitus participated in a 2-day HeartMath
workshop, a research-based program developed to reduce stress and negative affect, increase positive
affect and reduce inappropriate autonomic nervous system activation. Self-report measures of stress, psy-
chological status and quality of life were administered before and six months following the intervention.
Hemoglobin A1c, cholesterol and triglycerides, and blood pressure were also assessed.
Results: Participants experienced significant reductions in psychological symptomatology and negative
emotions, including anxiety, depression, anger and distress, following the intervention. Significant increas-
es in peacefulness, social support and vitality were also measured, as well as reductions in somatization,
sleeplessness and fatigue. Participants showed reduced sensitivity to daily life stressors after the inter-
vention, and quality of life significantly improved. Regression analysis revealed a significant relationship
between self-reported practice of the techniques learned in the program and the change in HbA1c levels
in patients with Type 2 diabetes. Increased practice was associated with reductions in HbA1c.
Conclusions: Results suggest that the HeartMath emotional self-regulation intervention reduces stress,
improves psychological health, enhances quality of life and may improve glycemic control in individuals
with diabetes. Replication of this study with a non-treatment control group is necessary to confirm these
findings.
The Effect of a
Biofeedback-based Stress
Management Tool on
Physician Stress:
A Randomized Controlled
Clinical Trial
Jane B. Lemaire, Jean E.
Wallace, Adriane M. Lewin,
Jill de Grood, Jeffrey P.
Schaefer
Open Medicine 2011;
5(4)E154.
Background: Physicians often experience work-related stress that may lead to personal harm and impaired professional performance. Biofeedback has been used to manage stress in various populations.
Objective: To determine whether a biofeedback-based stress management tool, consisting of rhythmic breathing, actively self-generated positive emotions and a portable biofeedback device, reduces physician stress.
Design: Randomized controlled trial measuring efficacy of a stress-reduction intervention over 28 days, with a 28-day open-label trial extension to assess effectiveness.
Setting: Urban tertiary care hospital.
Participants: Forty staff physicians (23 men and 17 women) from various medical practices (1 from primary care, 30 from a medical specialty and 9 from a surgical specialty) were recruited by means of electronic mail, regular mail and posters placed in the physicians’ lounge and throughout the hospital.
Intervention: Physicians in the intervention group were instructed to use a biofeedback-based stress management tool three times daily. Participants in both the control and intervention groups received twice-weekly support visits from the research team over 28 days, with the intervention group also receiving re-inforcement in the use of the stress management tool during these support visits. During the 28-day extension period, both the control and the intervention groups received the intervention, but without intensive support from the research team.
Main outcome measure: Stress was measured with a scale developed to capture short-term changes in global perceptions of stress for physicians (maximum score 200).
Results: During the randomized controlled trial (days 0 to 28), the mean stress score declined significantly for the intervention group (change -14.7, standard deviation [SD] 23.8; p = 0.013) but not for the control group (change -2.2, SD 8.4; p = 0.30). The difference in mean score change between the groups was 12.5 (p = 0.048). The lower mean stress scores in the intervention group were maintained during the trial extension to day 56. The mean stress score for the control group changed significantly during the 28-day extension period (change -8.5, SD 7.6; p < 0.001).
Conclusion: A biofeedback-based stress management tool may be a simple and effective stress-reduction strategy for physicians.
Coherence: A Novel
Nonpharmacological
Modality for Lowering Blood
Pressure in
Hypertensive Patients
Abdullah A. Alabdulgader,
D.C.H., M.R.C.P., A.B.P.,
F.R.C.P., Saudia Arabia.
Global Advances in Health
and Medicine 2012; 1(2):54-
62; www.gahmj.com.
Abstract
This study examined the efficacy of teaching emotional self-regulation techniques supported by heart rhythm
coherence training (emWave Personal Stress Reliever) as a means to quickly lower blood pressure (BP) in patients
diagnosed with hypertension. Previous studies have demonstrated systemic reductions in BP in both high stress
populations and patients diagnosed with hypertension using this approach, but to the best of our knowledge, an
investigation of their ability to produce immediate reductions in BP had not been published in the medical literature.
The study was a randomized controlled design with 62 hypertensive participants who were divided into three groups.
Group 1 was taking hypertensive medication, was taught self-regulation technique, and used heart rate variability
coherence (HRVC) training devices. Group 2 was not yet taking medication and was trained in the same intervention.
Group 3 was taking hypertensive medication but did not receive the intervention and was instructed to relax
between the BP assessments.
An analysis of covariates was conducted to compare the effectiveness of three different interventions on reducing
the participants’ BP. The use of the self-regulation technique and the HRVC-monitoring device was associated with a
significantly greater reduction in mean arterial pressure in the two groups who used the intervention as compared
with the relaxation-plus-medication group. Additionally, the group not taking medication that used the intervention
also had a significantly greater reduction in systolic BP than the relaxation- plus-medication group.
These results suggest that self-regulation techniques that incorporate the intentional generation of positive emotions
to facilitate a shift into the psychophysiological coherence state are an effective approach to lowering BP. This
approach to reducing BP should be considered a simple and effective approach that can easily be taught to patients
to quickly lower their BP in stressful situations. The technique should be especially useful when hypertensive
patients are experiencing stressful emotions or reactions to stressors. It is possible that the BP reductions associated
with the use of the technique leads to a change in the physiological set-point for homeostatic regulation of BP.
Further studies should examine if large scale implementations of such heart-based coherence techniques could have
a significant impact on reducing risk of mortality and morbidity in hypertensive patients.
Mayo Clinic Hospital, Arizona –
Leadership Resilience and Stress
Reduction
Building Personal and
Professional Resources of
Resilience and Agility in the
Healthcare Workplace:
Teresa Britt Pipe, Vicki L. Buchda,
Susan Launder, Barb Hudak, Lynne
Hulvey, Katherine E. Karns & Debra
Pendergast Nursing Administration,
Mayo Clinic Hospital, Phoenix, AZ,
USA, 2011;
Stress Health, Wiley Online
Library, DOI: 10.1002/smi.1396.
Abstract This article describes the rationale, implementation and results of a pilot study evaluating the personal and organizational impact of an educational intervention on the stress of health team members. The compelling imperative for the project was to find a positive and effective way to address the documented stress levels of healthcare workers. Pilot study of oncology staff (n = 29) and healthcare leaders (n = 15) exploring the impact of a positive coping approach on Personal and Organizational Quality Assessment‐Revised (POQA‐R) scores at baseline and 7 months using paired t‐tests. Personal and organizational indicators of stress decreased in the expected directions in both groups over the time intervals. The majority of POQA‐R categories were statistically significantly improved in the oncology staff, and many of the categories were statistically significantly improved in the leadership group. The findings from this project demonstrate that stress and its symptoms are problematic issues for hospital and ambulatory clinic staff as evidenced by baseline measures of distress. Further, a workplace intervention was feasible and effective in promoting positive strategies for coping and enhancing well‐being, personally and organizationally.