Stress Reduction, Anxiety and Burnout: Moving from Survive to Thrive

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Learn to support your endocrine system with optimal nutrition, fitness and stress reduction techniques to prevent anxiety and burnout.

Transcript of Stress Reduction, Anxiety and Burnout: Moving from Survive to Thrive

  • Stress. Anxiety. Burnout.Moving From Survive to Thrive!

    Dr. Erin Wiley NDNaturopathic DoctorClinic DirectorIntegrative Health Institute

  • Integrative Health Institute 2012

  • Integrative Health Institute 2012

  • Why?

    Integrative Health Institute 2012

  • Lets Talk About StressStress can make us feel sickHeadaches, inflammation, muscle pain and tension, indigestion, acid reflux, acne, PMS. fatigueStress can affect our moodAnger, frustration, poor concentration, loss of focus, addiction to coffee, alcohol, drugs and medicationsStress causes diseaseDiabetes, heart disease, cancer, arthritis, anxiety and depressionStress can kill

    Integrative Health Institute 2012

  • Integrative Health Institute 2010 What we will coverIntroduction to Your Endocrine SystemThe Contributors to Anxiety, Stress and BurnoutHow to Build Healthy Hormone BalanceCase Studies - Connecting With Experience

    Integrative Health Institute 2010

  • What is Hormone BalanceRelationship between the Endocrine System and the Nervous SystemSymphonyFeedback loops and dynamic relationshipsInstructing every cell in the body what to do and when to do it

    Integrative Health Institute 2012

  • Endocrine System

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  • Symphony

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  • Circadian Rhythm

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  • The Stress Response

    Hans Selye

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  • Feed Back

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  • Hormones act at a Cellular Level

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  • Just because something is common does not make it normal !

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  • Symptoms of Hormone ImbalanceFatigue or an inability to concentrateWeight Gain An inability to loose weight despite exerciseHeadaches and MigrainesNight sweatsEarly Menopause or AndropauseInfertilityDecreased libidoIrregular PeriodsPainful periodsMoods SwingsAnger IrritabilityHeart palpitationsAcneAnxiety and panicInsomniaDepression

    Integrative Health Institute 2012

  • Stress. Anxiety. BurnoutChronic stress disrupts your endocrine systemOvertime your system can burn outThis leads to the symptoms of anxiety, overwhelm and exhaustion

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  • What brings our body out of balance?

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  • Contributors to Anxiety and DepressionStressChemicals and ToxinsSugarInflammationBody Fat

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  • StressStressor: anything the body has to adapt toCortisol Where the mind goes the body will followThe relaxation responseDeep breathing, living in the moment, yoga, meditation, exercise, sleepTraining your mind ex: Olympic Athletes

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  • Chemicals and ToxinsChemicals and toxins disrupt our hormone balanceFound in our foods as preservatives, dies, artificial flavor, growth hormone, heavy metals, and pesticides.Found in our cosmetics as dyes, fragrance and preservatives.www.ewg.org

    Integrative Health Institute 2012

  • SugarWhat does it mean to spike your blood sugar?The average Canadian consumes 23.1 Kg of sugar per yearInsulin cycle2-3 pm crash

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  • InflammationInflammation is an immune responseCreating the conditions of inflammation in the contribute to diseases associated with inflammationEx: Food sensitivitiesMenstrual painChronic muscle and joint painIs a state of hormone imbalance itself!When we are inflamed we cant lose weight!

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  • Inflammation and AnxietyInflammation causes dopamine levels to rise which can lead to insomnia, and feelings of anxiety and agitation

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  • Body CompositionRatio of body fat to lean body massFat cells produce chemical messengers (adipokines) that promote inflammation, insulin resistance, dyslipidemia, hypertension and other negative health consequences.Visceral Adiposity

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  • A Vicious CycleStress - CortisolVisceral adiposity- AdipokinesInflammation - ProstaglandinsBlood sugar - InsulinAll signal the body to store body fat and burn muscle mass

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  • How to Build Healthy Hormone Balance

    Integrative Health Institute 2012

  • Nutrition Take Home MessageBalance Blood SugarReduce insulin and cortisolRepair the damageAnti-oxidants fight oxidative stress

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  • The Trouble with SugarInsulinPromotes the storage of body fatHibernation hormoneMakes you feel sluggishThe more carbohydrates you eat, the more insulin you makeCause type 2 diabetes

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  • Understanding Insulin Once sugar enters bloodstreamPancreas releases insulinInsulin transports sugar (glucose) into cellsRelative secretion (more sugar=more insulin)Once absorbed sugar can go 3 ways;Immediate use as fuelStored as glycogen in muscle or liverStored as fat*Insulin stimulates appetite byBlocking hormone Leptin (supresses appetite)Causing spike in dopamine (reward seeking signal)Eat to get pleasurable rush!

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  • Integrative Health Institute 2012

  • Food FactDid you know: prior to the last century, refined sugar and trans fat were practically absent from the human diet

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  • SugarThe average Canadian consumes 23.1Kg of sugar per year

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  • Where is Sugar found in our diet?CerealWhite bread, bagels, buns, pizza crustPasta, fries, riceSports drinks, pop, juice, coffee (latte)Candy, chocolateProcessed foods

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  • How Much Insulin Have You Made Today?

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  • CortisolStress/steroid HormoneIncreases blood sugarCauses central fat depositionLeads to insomniaCauses type 2 diabetesWater retentionDecreased bone formationImmune suppression

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  • Nutrition to Reduce Insulin and Calm CortisolProtein and Healthy FatsWhole Grains and the Glycemic Index

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  • Protein

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  • ProteinAmino acid building blocks for your musclesRegulates blood sugar and makes you feel fullMake weight loss easy!Protein is used daily for building, repair, and energy Dose= 1-1.5g/kg body weight/day

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  • Healthy Fats

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  • Make healthy..And Healthy skin!

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  • Healthy FatsEat fat burn fat!Fat-free means chemical compensationFat makes you full and satisfied Without fat, your brain, your hormones, and your compensation mechanisms for stress will be compromisedDose: Cold Water Fish x2-3 weekly2 tbsp extra-virgin olive oil dailyFish Oils daily 3,000mg EPA/DHA med avocado x3 weekly

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  • Integrative Health Institute 2012

  • Oxidative Stress

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  • Anti Oxidants at Work

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  • Berries!

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  • Antioxidants BlackberriesWalnutsStrawberriesArtichokesCranberriesRaspberriesBlueberriesFrom: Worlds Healthiest Foods Top 7 list

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  • Integrative Health Institute 2012

  • Integrative Health Institute 2012

  • Case Study - Endocrine StressBreakfast - Coffee (low energy)Lunch - 1pmEnergy Crash - 3pmSugar Craving - Craving carbohydratesEnergy Crash Dinner - over eating late at night

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  • Case Study - AnxietySkip breakfast (no time, did not sleep well)Muffin and Coffee (feel great, cortisol up)Anxiety sets in, need to eat candy all day at desk to maintain focusCant drink water (will have to pee)Lunch no appetite, want a nap but to anxious to sleepAt home starving = fast food, crash on the couch exhausted and cant imagine exercising10pm: 2nd wind, get work done, but then cant fall asleepPerhaps some wine? Sleeping pills?

    Integrative Health Institute 2012

  • Case Study - Is this healthy?Breakfast - Oatmeal (at your desk at work)Lunch - Sandwich and fruitEnergy Crash - cookies and diet cokeDinner - Chicken, rice, salad

    Ratio Carbs 9: Protein 2: Healthy fat 1:Veggies 2

    Integrative Health Institute 2012

  • What does that look like?Divide your plate into 3 sections:50% is vegetables25% is mixed whole grains or starch25% is protein source poultry, fish, beans, soy productsProteinWhole grainsVeggies

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  • Healthy hormone balance starts with breakfast

    Integrative Health Institute 2012

  • Integrative Health Institute 2012

  • SnacksCottage cheeseHummus and veggiesNuts and seedsRaw BrownieProtein energy ballsApple and almond butter

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  • LunchChicken SaladSplit pea soupQuinoa saladBean saladKale salad with goat cheese

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  • DinnerVeggies, meat, and whole grains or beans and legumesBroccoli, coconut chicken and 1/2 cup brown rice

    Integrative Health Institute 2012

  • Sample MenuBreakfast - Protein smoothieSnack - Hummus and veggiesLunch