your personal wellness profile: the relaxation response
TRANSCRIPT
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Your Personal Wellness Profile: The Relaxation Response
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My Goal:
You’ll leave feeling better than when you came
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Know Your Numbers (page 13 of your Personal Wellness Profile)
• Body Mass Index (BMI):
• Calculation based on height and weight: wt.(kg) ÷ ht.(m2)
• Doesn’t account for gender, muscle mass, or frame size
• As BMI , health risks
• Waist Circumference (WC):
• Goal for Men: ≤40 inches, (ideal <37 inches)
• Goal for Women: ≤35 inches, (ideal <33 inches)
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Body Measurements & Health Risk
Weight Category BMIUnderweight <18.5Healthy Weight 18.5 – 24.9Overweight 25.0 – 29.9Obesity (class I) 30.0 – 34.9Obesity (class II) 35.0 – 39.9Obesity (class III) ≥40.0
Source: Archives of Internal Medicine. 1998; 158: 1855-67.
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Percent Body Fat: WomenAge
% BF Category
20 - 29 y.
30 – 39 y.
40 - 49 y.
50 – 59 y.
60 – 69 y.
70 – 79 y.
Very Lean 9.8 - 16.5
11.0 - 17.4
12.6 - 19.8
14.6 - 22.5
13.9 - 23.2
14.6 - 24.0
Good16.6 - 19.4
17.5 - 20.8
19.9 - 23.8
22.6 - 27.0
23.3 - 27.9
24.1 - 28.6
Average19.5 - 22.7
20.9 - 24.6
23.9 - 27.6
27.1 - 30.4
28.0 - 31.3
28.7 - 31.8
High22.8 - 27.1
24.7 - 29.1
27.7 - 31.9
30.5 - 34.5
31.4 - 35.4
31.9 - 36.0
Obese >27.1 >29.1 >31.9 >34.5 >35.4 >36
Note: minimal recommend percent body fat is defined as 10-12% for women. Source: American College of Sports Medicine: Guidelines for Exercise Testing and Prescription, 8th Edition, 2010.
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Percent Body Fat: MenAge
% BF Category
20 – 29 y.
30 – 39 y.
40 – 49 y.
50 – 59 y.
60 – 69 y.
70 – 79 y.
Very Lean 4.2 - 10.57.0 - 14.5 9.2 - 17.4
10.9 - 19.1
11.5 - 19.7
13.6 - 20.4
Good10.6 - 14.8
14.6 - 18.2
17.5 - 20.6
19.2 - 22.1
19.8 - 22.6
20.5 - 23.1
Average14.9 - 18.6
18.3 - 21.3
20.7 – 23.4
22.2 - 24.6
22.7 - 25.2
23.2 - 24.8
High18.7 - 23.1
21.4 - 24.9
23.5 - 26.6
24.7 - 27.8
25.3 - 28.4
24.9 - 27.6
Obese >23.1 >24.9 >26.6 >27.8 >28.4 >27.6
Note: minimal recommend percent body fat is defined as 5% for men. Source: American College of Sports Medicine: Guidelines for Exercise Testing and Prescription, 8th Edition, 2010.
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Blood Pressure & Hypertension (HTN)
BP Category
Systolic BP
(mmHg)
Diastolic BP
(mmHg)Normal < 120 and < 80Pre-hypertensive
120-139 or 80-89
Stage 1 HTN 140-159 or 90-99Stage 2 HTN ≥ 160 or ≥ 100
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Cholesterol: Total, “Good” HDL and “Bad” LDL
CategoryTotal Cholesterol
Desirable <200 mg/dLBorderline high
200-239 mg/dL
High ≥240 mg/dLCategory HDL Cholesterol
Low (at risk) < 40 mg/dLHigh (protective)
≥ 60 mg/dL
Category LDL Cholesterol
Optimal
< 100 mg/dL (< 70 mg/dL for people with heart disease)
Near optimal 100-129 mg/dLBorderline high
130-159 mg/dL
High 160-189 mg/dLVery high 190 mg/dLHDL = high-density lipoproteinLDL = low-density lipoprotein
Source: National Cholesterol Education Guidelines III, ATP III
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Triglycerides
Triglyceride Category
Triglyceride Level
Normal < 150 mg/dLBorderline high 150-199 mg/dLHigh 200-499 mg/dLVery high ≥ 500 mg/dL
Source: National Cholesterol Education Guidelines III, ATP III
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Blood Sugar (Fasting Glucose) &Hemoglobin A1C (HbA1C)
MeasurementCategory Fasting
GlucoseHbA1C
Normal <100 mg/dL < 5.7%Pre-Diabetes
100 - 125 mg/dL
5.7% - 6.4%
Diabetes ≥126 mg/dL ≥6.5%Note: Impaired fasting glucose should be confirmed by testing on at least two separate occasions.
Source: American Diabetes Association. www.diabetes.org
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For more Information:
• American Heart Association: www.heart.org
• American Diabetes Association: www.diabetes.org
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Appendix A: BP Guidelines Update, Special Populations
Hypertensive Individuals Age ≥60
< 150 and < 90 Treatment goal
Individuals Age <60 on who have Hypertension,
Diabetes, and/or Chronic Kidney Disease
< 140 and < 90 Treatment goal
Source: Journal of the American Medical Association. 2014;311(5):507-520.
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The Relaxation Response
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Definition of “stress” according to your PWP
“Feelings of tension, irritability, and anxiety often resulting in difficulty sleeping”
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Eustress Distress
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Personal Wellness Profile (PWP)Stress Indicators
Home
WorkFinances
Major Events
Control Over Life
Mental Outlook
Mood
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Fight or Flight
A mechanism in the body that enables humans and animals to mobilize a lot of energy rapidly in order to cope with threats to survival.
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Simple: Just eliminate all of the stress in your life, right?
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Find balance
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Turn on your Relaxation Response
• Your Relaxation Response• Essential resiliency tool
• Counteracts the fight-or-flight response & related harmful effects of stress
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What do you need to elicit the RR?
1. Quiet environment
2. Focus & Visualization
• Word or sound repetition
3. A passive attitude.
• Empty all of the thoughts and distractions from your mind
4. Comfortable position
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Methods
• Prayer
• Meditation
• Breathwork
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Breathwork
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Let’s give it a try…
1. Quiet environment: here
2. Focus: 4-7-8
3. A passive attitude: clear your mind, focus on your breath
4. Comfortable position: get comfortable
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How do you feel?
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For 1 month• 4 breath cycles• twice a day
After 1 month• 8 breath cycles• twice a day
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Recap:
• A certain amount of stress helps us perform optimally
• Important to balance stress with relaxation
• Feeling stressed out, just breathe…• 4-7-8
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Questions?