carpe diem—seize your health today · 2/6/2016 ©2016allina health system carpe diem—seize your...

2/6/2016

©2016Allina Health System

Carpe Diem—Seize Your Health TodayCourtney Jordan Baechler, MD, MSVice‐President, Penny George Institute for Health and Healing

How Many of You Think Your Health is in Your Control??

“For the most part, ‘bad luck’ isn’t responsible for cancer”

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Date of download: 8/11/2014Copyright © 2014 American Medical

Association. All rights reserved.

From: The State of US Health, 1990-2010: Burden of Diseases, Injuries, and Risk Factors

JAMA. 2013;310(6):591-606. doi:10.1001/jama.2013.13805

Number of Deaths and Percentage of Disability-Adjusted Life-Years Related to the 17 Leading Risk Factors in the United States in2010 for Both Sexes Combined

Figure Legend:

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Diet and Cancer

• Probably involved in 30‐35% of all cancers

• Certainty about diet less firm than tobacco

‐‐Contradictory study results i.e. fiber • Hard to define what the diet actually is ‐‐Diets are very complex ‐‐Diets vary over time • Is it what we ate in the past? Or perhaps

what our mothers ate? Or theirs?

WCRF/AICR to Reduce Cancer Risk 2007

• Be as lean as possible without being underweight

• Be physically active for at least 30 minutes daily

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Obesity Associated Malignancies AICR/WCRF 2009

Estimated Percentages of US Cancers Caused by Excess Body Fat• Breast, 17%‐‐33,000 cases• Esophagus, 35%‐‐5,800 cases• Pancreas, 28%‐‐11,900 cases• Gallbladder, 21%‐‐2,000 cases• Colorectal, 9%‐‐13,200 cases• Endometrial, 49%‐‐20,700 cases• Kidney, 24%‐‐13,900 cases

105,000 Preventable Cancers/Year!




• Avoid Sugary Drinks‐‐Limit consumption of energy dense foods‐‐Particularly processed foods high in added sugar, low in fiber or high in fat

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• Avoid Sugary Drinks‐‐Limit consumption of energy dense foods‐‐Particularly processed foods high in added sugar, low in fiber or high in fat• Eat more of a variety of fruits, veggies,

whole grains and legumes

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Food as Medicine

Eat More…

• Phytoestrogens

--soy foods, flaxseed

• Cruciferous veggies

• Garlic and onions

• Turmeric and ginger

• Green tea

• Omega 3 fatty acids

• Vitamin D

Organic?• Produce

--less exposure to pesticides

--Same macronutrients, increased Vit D, minerals, and antioxidant phytonutrients

--fresher

--better for the environment

• Animals

--not given antibiotics, growth hormones, or animal byproducts

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Soy?• Numerous nutritional Benefits

--Isoflavones

--Essential amino acids

--Fiber

--Poly-unsaturated fatty acids

--Vitamins and minerals

• Isoflavones act as selective estrogen receptor modifiers

? Safety of soy products in ER+ women


• Be as lean as possible without being underweight• Be physically active for at least 30 minutes daily• Avoid Sugary Drinks‐‐Limit consumption of energy dense foods‐‐Particularly processed foods high in added sugar, low in fiber or high in fat• Eat more of a variety of fruits, veggies, whole

grains and legumes• Limit the consumption of red meats (pork, beef,

lamb) and avoid processed meats

The “Roots” of the Problem

EMOTIONAL & MENTALBALANCE AND

STRESS RESILIENCE

SLEEP &RESTORATIONPHYSICAL ACTIVITY &

STRUCTURAL BALANCE

ENVIRONMENTALPROTECTION

SPIRITUAL &SOCIAL Community

‘ENERGY SYSTEM’BALANCE

MACRO & MICRO NUTRITION,AIR, WATER

The Whole Person

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Sleep

• 100 years ago, we averaged 8 hours a night

• Today, we average 6 hours a night

• Chronic sleep deficit = weight gain, more immune compromise, less restoration, more inflammation

Resilience

• How much do you have in your tank of reserves?

• Is there a way to teach yourself resilience?

• Can you prevent depression?

Coping Strategies?

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Stress and Cancer

• Not much evidence that stress directly causes cancer

• Stress hormones can accelerate the growth of established tumors

• Catecholamines released from stressed mice stimulated angiogenesis, increased number and caused metastases in injected ovarian cells

Sood Nature Medicine 2006

Just What Happens With Stress?

Stress Increases your sympathetic nervous system “Fight or Flight”

Increases your blood pressure and heart rate Increases your blood sugar Increases insulin Increases inflammation….

Begin Managing Your Stress Today

• Learn to relax

• Control, change, or let go of what you cannot change

• Create time to do what you enjoy during your day

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Change Your Reaction to the Situation

• Find the Positive

• Slow down, think before you react

• Learn to recognize when you are upset about things you cannot control or change

• Avoid energy spent blaming, holding a grudge, or resentment

• Use the word “no”—sometimes you need to set limits

• Consider aromatherapy

Your Social Connection

• Studies for the last 50 years have proven that people live longer who feel a social connection

• Are you thriving?

• A script to connect!

Eating Seasonally

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The new Penny George™ Institute for Health and Healing

• Plymouth, Minneapolis,

Woodbury

• Services:

– Integrative medicineconsultations with a doctor

– Acupuncture

– Quit to Live Well, tobacco cessation program

– Health coaching and nutrition consultations

– Resilience Training and Mindfulness Training

– Take Action Weight Management and Am I Hungry? mindful eating programs

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Sit around, wait for it to happen . . .

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