holistic health: current trends improving wellness · stems, roots, flowers, and other parts of...
TRANSCRIPT
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Holistic Health:Current Trends in Improving Wellness
Renee Harrington
M.S. Exercise Science, E‐RYT 500
NC State University
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What is Holistic Health?
Session Objectives
• Identify current holistic wellness trends
• Explain the benefits of and science behind the identified wellness practices
• adaptogenic herbs
• essential oils
• anti‐inflammatory foods
• Discuss new holistic wellness practices to incorporate for personal benefit
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Holistic Health vs. Traditional
Traditional• Symptom management• Disease management• Medical, pharmacological, surgical, procedures
Holistic• Mind‐body health• Permanent healing comes from treating whole body• Prevention of illness• Multi‐factorial
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Holistic Health
• d
Role of Holistic Wellness
• Individuals are seeking to take a more active role in their health and wellness
• The use of alternative and complementary therapies along with mainstream medicine has gained significant momentum
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Prevalence of Holistic Wellness
• Wellness‐related Use of Common Complementary Health Approaches Among Adults: United States, 2012 (Number 85, November 4, 2015)
• Use of Complementary and Integrative Health Approaches in the United States, 2012 (National Center for Complementary and Integrative Health)
2012 National Health Interview Survey• In 2012, 33.2% of U.S. adults used complementary health approaches.
• Similar to 2007 (35.5%) and 2002 (32.3%)
• In 2012, as in 2007 and 2002, the most commonly used complementary approach was natural products (supplements other than vitamins/ minerals)
• 17.7% of adults / 4.9% of children used natural products• Adults’ use of fish oil, probiotics/prebiotics, and melatonin increased between 2007 and 2012
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Use of Complementary Health Approaches
Use of Complementary Health Approaches• Most used natural products
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Use of Complementary Health Approaches
Use of Complementary Health Approaches
Adaptogens for stress management
Anti‐inflammatory foods
Essential oils for wellness
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National Health Statistics Report
National Health Statistics Report
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Current Holistic Wellness Trends
• Use of adaptogenic herbs for stress management
• Use of essential oils for overall wellness
• Incorporation of inflammation‐fighting foods
Adaptogenic Herbs for Stress Management
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Stress Statistics
• 30% of Americans reported “extreme” stress levels
• 60% of Americans consider work a main source of stress
• APA 2013 national survey of top causes of stress:• job pressure • money• health • relationships • poor nutrition • sleep deprivation• media overload
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Autonomic Nervous System
Autonomic Nervous System
• Activation of HPA Axis during stress
• Neuroendocrine feedback loop
• Chronic stress creates highly sensitized HPA axis, highly reactive ANS, and low PNS tone
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Autonomic Nervous System
• Chronic stress results in faulty “neuroception”
• The subconscious detection of safety or threat
• The nervous system must perform two important adaptive tasks:
• Assess risk
• Respond
Adaptogens
• Herbs that work at the cellular level to support adrenals and stimulate the recovery processes
• Have been used in Chinese and Ayurvedic medicine for centuries
• Term itself was coined in 1940's in the Soviet Union, it’s Ministry of Health used these natural product in attempts to find a competitive edge
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Adaptogens
• Exert a normalizing effect upon bodily processes• the correct response is triggered according to the condition of the body (energizing or relaxing)
• work as “generalists” / maintain homeostasis
Benefits of Adaptogens
• Stress relief/normalize HPA axis• Enhancing immune function• Improving athletic and mental performance/stamina• Enhancing mood/mental clarity• Protecting cardiovascular health• Balancing blood sugar• Enhanced energy/fatigue relief• Normalize production of hormones
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Adaptogens
Ginseng
• Phytochemicals studied extensively:• increased energy, boost immune system, fight inflammation, lower blood sugar and cholesterol levels, reduced stress, promote relaxation, treat diabetes, may fight cancer
• Panaxosides penetrate into the bloodstream, brain and cells
• act mainly in the nucleus by changing gene expression, influencing a number of genes (e.g., inflammation regulators)
• Ginsenosides ‐ subset of panaxosides• effects on cerebral metabolism, oxidative stress and free radical formation, neurotransmitter imbalance and membrane stabilizing effects, and effects from cell death
• exert either general stimulatory effects on the brain functions or protecting the CNS against various disease conditions
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Ginseng
• Doesn’t directly alter cortisol levels, at least in the short term, but does affect various other stress response systems, such as blocking ACTH action in the adrenal gland
Ginseng
• In holistic medicine, American ginseng is the more calming of the two; Asian ginseng is more of a stimulant
• Research shows that American ginseng acts upon more pathways in the body than Asian ginseng due to a wider range of ginsenocides (29 vs. 20)
• Asian ginseng is said to be more effective medicinally
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Holy Basil or Tulsi
• Tulsi contains hundreds of beneficial phytochemicals that possess strong antioxidant, antibacterial, antiviral, adaptogenic, and immune‐enhancing properties
Holy Basil or Tulsi
• The Hindu name for holy basil, Tulsi, means "the incomparable one“
• Used for anxiety, adrenal fatigue, hypothyroidism, acne, and blood sugar
• High nutritional value: vitamin A and C, calcium, zinc, iron, chlorophyll
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Holy Basil or Tulsi
According to the Journal of Ayurveda and Integrative Medicine, “holy basil has antidepressant and anti‐anxiety properties comparable to diazepam and antidepressant drugs. These studies examined the leaves. One study found that people who took 500 milligrams (mg) of holy basil extract each day felt less anxious, stressed, and depressed. People also felt more social.”
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Holy Basil or Tulsi
• Three specific phytochemical compounds:• Ocimumosides A and B: identified as anti‐stress compounds, may lower blood corticosterone and create positive alterations in the neurotransmitter system of the brain
• 4‐allyl‐1‐O‐beta‐D‐glucopyranosyl‐2‐hydroxybenzene: lower stress parameters (hyperglycemia, plasma corticosterone, plasma creatine kinase, and adrenal hypertrophy)
• Essential oils from tulsi (eugenol and caryophyllene) help to lower cortisol
Ashwagandha
• Often referred to as Indian ginseng • Its effects on cortisol, stress tolerance and internal stress responses have been studied for decades
• Benefits include:• promotes healthy sleep • balances hormones (thyroid) • relieves adrenal fatigue • reduces anxiety and depression • lowers cholesterol• increases stamina and endurance• balances blood sugar levels• improves memory• boosts immune function• increases muscle strength
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Ashwagandha
• The root and leaves of the plant are most commonly used for their medicinal properties, and it’s the presence of withanolides, a group of steroidal lactones, that contribute to the herb’s health benefits
• Enhances immune function by increasing immunoglobulin production
• It is also able to promote an anti‐inflammatory environment by suppressing pro‐inflammatory cytokines
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Ashwagandha
• In a 2009 study published in PLOS One, ashwagandhawas shown to be comparable to common pharmaceutical drugs lorazepam and imipramine, without the side effects
“When anxiety levels were measured after the 12‐week period, the group who received Ashwagandha had anxiety scores that decreased by 55% and the psychotherapy group’s scores decreased by 30.5%. Significant differences between the two groups were also found in mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the Ashwagandha group displaying greater clinical benefits.”
Ashwaganda
• Ashwagandha root extract stops the rise in lipid peroxidation caused by bacteria‐induced stress
• Prevents weight increase of adrenal glands (sign of chronic stress) and helps stabilize cortisol levels
“Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self‐assessed quality of life.”
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Ashwagandha
• Fox News (March 12, 2017)
http://www.foxnews.com/health/2017/03/12/ancient‐herb‐ashwagandha‐gives‐boost‐to‐modern‐world.html
Essential Oils for Overall Wellness
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What are Essential Oils?
• Natural, aromatic compounds found in seeds, bark, stems, roots, flowers, and other parts of plants
• Provides plants with protection against predators and disease and play a role in plant pollination
• Non‐water based phytochemicals made up of volatile aromatic compounds
• Benefits of essential oils have been recognized for thousands of years (Egyptians, India, Greeks)
• aromatherapy is a complementary therapy which uses essential oils as the major therapeutic agents to treat several diseases and conditions
What are Essential Oils?
• In lipid form and penetrate readily into our cells due to light molecular weight and small size
• Easily cross the cell membrane and provide benefits directly to the cell. Cross the blood‐brain barrier and reach all parts of our bodies
• Inhaled/used topically (some can be internally)
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Benefits of Essential Oils
How Do They Work?
Everything is chemistry. Every cell, organ, and tissue in the body performs its function using enzymes, receptors, and other proteins, which work together to break down, build up, and rearrange the chemical bonds in biological molecules. The chemical makeup of essential oils is what gives them the ability to affect the body’s systems.
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How Do They Work?
• From physics we understand that everything we perceive is based upon its vibration.
• Different areas of the body from organs to tissues measure at their own frequency, measured in hertz (Hz)
• A healthy person’s overall frequency measures in the range of 62‐68Hz, when imbalance occurs frequency drops
How Do They Work?
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How Do They Work?
In one test, the frequency of two individuals – the first a 26 year old male and the second a 24 year old male – was measured at 66 Hz each. The first individual held a cup of coffee (without drinking any), and his frequency dropped to 58 Hz in 3 seconds. He put the coffee down and inhaled an aroma of essential oils. Within 21 seconds, his frequency had returned to 66 Hz. The second individual took a sip of coffee and his frequency dropped to 52 Hz in the same 3 seconds. However, no essential oils were used during the recovery time, and it took 3 days for his frequency to return to its initial 66 Hz. Another individual dropped his frequency from 65 to 48 Hz when he held a cigarette. When he smoked it his frequency dropped to 42 Hz, the same frequency as cancer.
‐ D. Gary Young “ Aromatherapy Essential Oil Frequency”
How Do They Work?
• Molecules from oils resonate differently with different parts of the body based on frequency
• Certain oils affect our immune system, hormonal imbalances, our nervous systems, to swollen joints, muscle aches or skin irritations
• Some are antiseptic, antibacterial, stimulating while others are antifungal, antiviral, antihistaminic, insecticidal, anti‐inflammatory
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Essential Oil Vibration Chart
How Effective are Essential Oils?
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How Effective are Essential Oils?
How Do They Work?
• “Therapeutic grade” = pure, highest quality• 1 drop of peppermint oil = 26 cups of peppermint tea
• 1 drop of lemon oil has health benefits of 1 pound of lemons
• 1 drop of rose oil = 4,000 pounds of Bulgarian roses
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Experiential Activity!
How Do They Work?
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How Do They Work?
• Odor molecule is inhaled and sensed by olfactory cells
• Each cilia has receptors that bind to specific type of odor molecule
• Once bound the signal is sent to olfactory bulb then to 5 different structures of the brain
Functions of the Limbic System
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Lavender
• Soothing effects, supports a healthy nervous system, and promotes healthy sleep
• Interaction with both the NMDA receptor and serotonin transporter
• lavender was found to displace CPG39653, a known ligand of the NMDA receptor
• blocking NMDA receptors can help calm the CNS and aid learning and memory
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Lavender
• Serotonin transporter alters activity of serotonin in the brain by reducing level of neuroactive serotonin
• transports serotonin out of synaptic cleft and returns it to the presynaptic neuron (reuptake)
• limiting reuptake maintains proper serotonin activity, which promotes feelings of happiness and helps regulate appetite and sleep
Incorporation of Anti‐Inflammatory Foods
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Anti‐Inflammatory Foods
• Inflammation is a normal part of the body’s immune response. Inflammation, in a healthy body, is the normal, effective response that facilitates healing
• Too much of it, for too long, can lead to pain and disease
Effects of Inflammation
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National Health Interview Survey, 2012• Key Findings:
• About 25 million adults (11.2%) have daily pain
• They reported that they had pain every day in the 3 months before the survey
• Adults with more severe pain had worse health, used more health care, and had more disability than those with less severe pain
National Institute of Allergies and Infectious Diseases Report“While today’s modern diet may provide beneficial protection from micro‐ and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto‐inflammatory disease.”
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The American Diet: Designed for Disease
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Anti‐Inflammatory Foods
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Turmeric
• Contains curcumin• blocks NF‐kB (anti‐inflammatory)
• activates Nrf2/ARE pathway for detox and antioxidant defense
• is a potent antioxidant that can neutralize free radicals due to its chemical structure
A study that evaluated several anti‐inflammatory compounds found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, etc.) are least potent, while curcumin is among the most potent anti‐inflammatory and anti‐proliferative agents in the world.
Turmeric
• Curcumin is poorly absorbed into the bloodstream
• Consuming black pepper (contains piperine) enhances absorption of curcumin by 2,000%
• Inhibits drug metabolism. One way our liver gets rid of foreign substances is making them water soluble so they can be more easily excreted. Piperine inhibits that process.
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Ginger
• Used fresh, dried, or in supplement form
• Reduces inflammation caused by overactive immune responses, cleanses the immune system, relieves gastrointestinal distress, may treat inflammation in allergic and asthmatic disorders
Ginger
• Ginger contains very potent anti‐inflammatory compounds called gingerols
• inhibit prostaglandin and leukotriene biosynthesis
• inhibit synthesis of pro‐inflammatory cytokines
• reduce expression of NF‐kB
In two clinical studies involving patients who responded to conventional drugs and those who didn't, physicians found that 75% of arthritis patients and 100% of patients with muscular discomfort experienced relief of pain and/or swelling.
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Omega‐3
• One of the most potent anti‐inflammatory substances
• Reduce inflammation and may help lower risk of chronic diseases (e.g., heart disease, cancer and arthritis)
• Highly concentrated in the brain and appear to be important for cognitive and behavioral function
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Omega 3 vs 6
Omega‐3 vs Omega‐6
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Omega‐3, ‐6, and ‐9
Essential Non‐Essential
Conclusion
• As individuals are seeking to take a more active role in their health and wellness, it is important to have a basic understanding of the science and research.
• Research indicates that we are likely see self‐care awareness continue to grow and have an even more prominent place in primary care going forward.
• Current trends include: use of adaptogenic herbs for stress management, use of essential oils for overall wellness, and incorporation of inflammation‐fighting foods.
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Questions?
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References• Peer‐Reviewed Journal Articles
• Babar A., Naser A., Saiba S., Aftab A., Shah A., and Firoz A (2015) Essential oils used in aromatherapy: A systemic review. Asian Pac J Trop Biomed; 5(8):601–611.
• Beheshti Z., Chan Y., Nia H., Hajihosseini F., Nazari R., Shaabani M., Omran M. (2012) Influence of apple cider vinegar on blood lipids. Life Sci J; 9(4):2431‐2440.
• Budak N., Aykin E., Seydim A., Greene A., Guzel‐Seydim Z. (2014) Functional Properties of Vinegar. Journal of Food Science; 79(5):R757‐R764.
• Chen H., Chen T., Giudici P., Chen F. (2016) Vinegar Functions on Health: Constituents, Sources, and Formation Mechanisms. Comprehensive Reviews in Food Science and Food Safety; 15:1124‐1138.
• Fischer S. and Glei M. (2016) Herbs and spices. Overview on possible health‐promoting effects. ErnahrungsUmschau International; 63(11):222–227; 63(12): 228–236.
• Gurubaxani S. and Ganatra S. (2015) Tumeric From Home Towards a Health: A Review. IJRBAT, Special Issue‐(6): 298‐300.
• Kawai H., Tanaka S., Nakamura C., Ishibashi T., Mitsumoto A. (2017) Effects of essential oil inhalation on objective and subjective sleep quality in healthy university students. Sleep and Biological Rhythms. Pp1‐8.
• Kayande N. (2013) A review: Tulsi an alternative medicine to stay away from common diseases. Journal of Pharmaceutical Research & Opinion. 4(2).
• Kocaadam B. and Sanlier N. (2017). Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Critical Review in Food Science and Nutrition, 57(13): 2889‐2895.
• Koulivand P., Ghadiri M., Gorji A. (2013). Review Article Lavender and the Nervous System. Evidence‐Based Complementary and Alternative Medicine. 10p.
• Lekamge S., Nakachi M., Sato S., Ito, K., and Nomura S. (2017) Alleviation of the acute stress response following mild orange essential oil administration. IEEJ Transactions on Electrical and Electronic Engineering. 12(S1): S158‐S163.
• Lillehei A. and Halcon L. (2014) A Systematic Review of the Effect of Inhaled Essential Oils on Sleep. The Journal of Alternative and Complementary Medicine, 20(6):441‐451.
References• Lillehei A., Halcon L., Gross C., Savik K., and Reis R. (2016) WELL‐BEING AND SELF‐ASSESSMENT OF CHANGE: SECONDARY
ANALYSIS OFAN RCT THAT DEMONSTRATED BENEFIT OF INHALED LAVENDER AND SLEEP HYGIENE IN COLLEGE STUDENTS WITH SLEEP PROBLEMS. Explore, 12(6):427‐435.
• Lim J., Henry C., Haldar S. (2016) Vinegar as a functional ingredient to improve postprandial glycemic control—human intervention findings and molecular mechanisms. Molecular Nutrition & Food Research. 60(8): 1837‐1849.
• Maheshwari R. and Rani B. (2013) Multifaceted Usage of Holy Basil. Journal of Drug Discovery and Therapeutics, 1(5):1‐4.
• Maheshwari R., Rani B., Yadav R., and Prasad M. Usage of Holy Basil for Various Aspects. Bulletin of Environment, Pharmacology and Life Sciences. 1(10):67‐69.
• Mohanapriya M., Ramaswamy L., and Rajendran R. (2013). Health and Medicinal Properties of Lemon (Citrus Limonum). International Journal Of Ayurvedic And Herbal Medicine, 3(1):1095:1100.
• Nomura S., Maeyama K., and Ito K. (2016) Enhancement of Autonomic Stress Response and Reduction of Subjective Stress by Lavender Inhalation During a Short‐term Calculation Task. Advanced Biomedical Engineering, 5:7–12.
• Park J., Beckman‐Harned S., Cho G. (2012) The current acceptance, accessibility, and recognition of Chinese and Ayurvedic medicine in the United States in the public, governmental, and industrial sectors. Chin J Integr Med; 18(6):405‐408.
• Peregoy J., Clarke T., Jones L., Stussman B., and Nahin R. (2014) Regional Variation in Use of Complementary Health Approaches by U.S. Adults. NCHS Data Brief, No. 146. April 2014.
• Petsiou E., Mitrou P., Raptis S., and Dimitriadis G. (2014) Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. Nutrition Reviews, 72(10):651‐661.
• Ranjana T. and Tripathi V. (2015) Therapeutic Effects of Tulsi (Ocimum Sanctum Linn) in General and Oral Health. Ayurlog: National Journal of Research in Ayurved Science, 3(1):1‐12.
• Raut J and Karuppayil S. (2014) A Status Review on the Medicinal Properties of Essential Oils. Industrial Crops and Products, 62:250‐264.
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References• Reddi P. (2013) A Touch of Turmeric: Examining an Ayurvedic Treasure. Advances in Anthropology, 3(2):91‐95.
• Samad A., Azlan A., and Ismail A. (2016). Therapeutic effects of vinegar: a review. Current Opinion in Food Science, 8:56‐61 .
• Stansbury J., Saunders P., and Winston D. (2012) Supporting Adrenal Function with Adaptogenic Herbs. Journal of Restorative Medicine, 1(1):76‐82.
• Teixeira B., Marques A., Ramos C., Neng N., Nogueira J., Saraiva J., Nunes M. (2013) Chemical composition and antibacterial and antioxidant properties of commercial essential oils. Industrial Crops and Products, 43:587‐595.
• Watanabe E., Kuchta K., Kimura M., Rauwald H., Kamei T., and Imanishi J. (2015) Effects of Bergamot (Citrus bergamia (Risso) Wright & Arn.) Essential Oil Aromatherapy on Mood States, Parasympathetic Nervous System Activity, and Salivary Cortisol Levels in 41 Healthy Females. Forsch Komplementmed; 22:43–49.
• Xu H. and Chen K. (2012) Complementary and Alternative Medicine: Is It Possible to Be Mainstream? Chin J Integr Med; 18(6):403‐404.
• Books
• Modern Essentials: A Contemporary Guide to the Therapeutic Use of Essential Oils. Publisher: Aroma Tools; 8th edition (September 1, 2016). 267p.
• Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease. Healing Arts Press; 1 edition (September 21, 2013). 672p.
• Organizations
• Stussman, B., Black L., Barnes P., Clarke T., and Nahin R. (2015). Wellness‐related Use of Common Complementary Health Approaches Among Adults: United States, 2012. National Health Statistics Reports, Number 85.
• Clarke T., Black L., Stussman B., Barnes P., Nahin R. (2015) Trends in the Use of Complementary Health Approaches Among Adults: United States, 2002–2012. National Health Statistics Reports, Number 79.