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Achieving Optimal Health How to Achieve Wellness through Simple ABC’s of a Balanced Lifestyle 1 What is Optimal Health? “the ability to function optimally on every level - physical, mental, emotional and spiritual - in relation to other people and the environment” not just about passing annual physicals March, 2003 2 The Problem with Healthcare Most are not sick enough to be ‘horizontal,’ but are only functional enough to be ‘vertically sick’ Current medical system waits for ‘vertically sick’ to become ‘horizontally sick’ before they are carted into hospitals & institutions Majority of Canadians (62%) rated their health as being excellent or very good March, 2003 Most are not sick enough to be horizontal, only ‘healthy’ enough to be ‘vertically sick’ 3 Healthcare Costs March, 2003 Health Care Expenditures for 1975 (millions) 20000 15000 Health Care Expenditures for 1985 (millions) 10000 Other Capital 0 Drugs 5000 Professionals Colombo, J, The Canadian Global Almanac 1997, McMillan, ON, 1996. 25000 Physicians 30000 Institutions health care spendings in 1975 was $12B and in 1994 was $72B, which represents a 600% increase in healthcare costs population only increased by 28% in that same period yet cancer rates has gone up by 8%, respiratory diseases by 2.5%, HIV rates by 7.2% Hospitals Health Care Expenditures for 1994 (millions) 4 BUT…Wealth is NOT Health Canada's Health Care Expenditures (% of GDP) 1992 1990 1980 1970 G7 Countries' Health Care Expenditures (% of GDP) 1960 10 9 8 7 6 5 4 3 2 1 0 US spent 13.2% GDP on health in 1993, yet its infant mortality was higher than Canadians Japan has some of best health indicators, but only spent 6.8% GDP rising costs due to aging population, expensive technology, rising consumer expectations Canada Year Book 1997. Minister Responsible for Statistics Canada, 1996. March, 2003 5 What are the Facts? DEATHS DUE TO TOP 10 NATURAL CAUSES, CANADA NUMBER 1 Heart Attacks and Strokes 73,468 2 Cancer 58,417 3 Adverse Drug Reactions (ADR) 4 Pulmonary Disease 9,618 5 Unintentional Injuries (fractures) 8,626 6 Hospital Infections 7 Pneumonia, Influenza 8,032 8 Diabetes 5,699 9 Central Nervous System Diseases 5,049 10 Arterial & Capillary Diseases 4,767 March, 2003 ?? >8,000? Natural causes do not include suicides and car accidents Adverse Drug Reactions from medical treatments – listed as number 3 leading cause of death in the United States (FDA) ADR represents number of fatal ADR’s from hospitals only…did not include errors in drug administration, over-dose, noncompliance, drug abuse, therapeutic failures, and other possible ADR’s from GP’s Statistics Canada, Health Report, Vol. 11, No. 3, 1997 Journal of the American Medical Association, 279(15):12001205, 1998 6 “Healthy” Lifespan 80 70 60 50 Life Expectancy at age 45 (total years) 40 Life Expectancy at Birth (total years) 30 20 March, 2003 1950 1910 0 1870 10 if you are 45 or older, your life expectation today is not much different than 100 years ago, ie. increase of only 6 years increase in lifespan resulted from better public health care for babies but has not curbed the mortality rate of adults dying from heart and degenerative conditions McDougall, JA, MD, et al, The McDougall Plan. New Century, NJ, 1983. 7 Okinawa Centenarians The Okinawans have the highest documented number of centenarians – 34 per 100,000 compared to 5-10 in North America Average life span is 88 years compared to 78 80% fewer heart diseases and cancers 50% fewer chronic diseases March, 2003 Assessments reveal… Young arteries Low risk for cancers Strong bones Sharp minds Slim and fit bodies Natural menopause Healthy levels of hormones Low stress levels Excellent psychospiritual health 8 Causes of Heart Disease March, 2003 Meat Consumed Per Capita (per 100,000) 100 80 Heart Disease Deaths (per 100,000) 60 40 Guatamala Brazil 0 Chili 20 Mexico Journal of the National Cancer Institute, 51: 6, 1973; Foreign Agriculture Circular - Livestock and Meat, USDA, Washington, DC, 1976. 120 England deaths from heart disease account for about 40% of North America deaths (now closer to 33%) caused by meat and fat consumption…also excess dairy intake, smoking, lack of dietary fiber, exercise, etc... USA 140 9 Causes of Bowel Cancer Meat Consumed Per Capita (per 100,000) March, 2003 Guatamala Mexico Brazil Chili England Bowel Cancer Deaths (per 100,000) USA 90 80 70 60 50 40 30 20 10 0 bowel cancer deaths represent the second most common cancer (next to lung cancer) caused by meat, fat consumption…also dairy intake, lack of fiber, bowel irregularity and toxemia, etc... Journal of the National Cancer Institute, 51:6, 1973; Foreign Agriculture Circular - Livestock and Meat, USDA, Washington, DC, 1976. 10 Drugs as Cause 70 60 50 40 Commonly Used Drugs (percent) 30 20 March, 2003 Allergies Cough/Cold 0 Pain Relievers 10 in 1994, 77% of adult Canadians had used at least one prescription or over-the-counter meds more than 200 million meds were prescribed 13% for CVD, 12% for infections, 10% for psychotherapeutics Canada Year Book 1997, Minister Responsible for Statistics Canada, 1996 11 Chemical Dependency “In 1994, overall 2,216,000 hospitalized patients had serious ADRs and 106,000 had fatal ADRs, making these reactions between the 3rd and 5th leading cause of death” Dr. Pomeranz, April 1998 Journal of the American Medical Association, 279: 1200-5 March, 2003 12 Pesticide Exposure as Cause March, 2003 Potatoes Root Vegetables Grains, Cereals Legumes Fruits Oils & Fats Leafy Vegetables Cornelussen, PE, Pesticide Residues in Total Diet, Pesticide Monitoring Journal, 2:140-152, 1969. DDT, DDE and TDE Residues 1964-68 (part per million) Dairy Products pesticide bio-accumulate 0.3 in moving up trophic 0.25 levels from plants to 0.2 herbivores, then to carnivores 0.15 increasing pesticide use 0.1 linked to degenerative conditions and immune 0.05 deficiency diseases such 0 as cancer, etc... Meat, Poultry, Fish 13 Negative Stress as Cause Negative stress releases the wrong neurotransmitters Neurotransmitter = “nerve cell chemicals which enables communication between brain cells, spinal cord cells and other nerve cells” March, 2003 14 Nutrient Deficiencies as Cause March, 2003 Nutrients such as vitamins, minerals, enzymes, essential fatty acids, and amino acids provide the raw materials for optimal cell function While most of us are overfed, we are also undernourished 15 Genes as Cause: Nature vs. Nurture “Research shows that genetics accounts for only a third of physical health…the other two thirds of physical aging relate to lifestyle, our engagement with life, what we eat, the way we manage stress, our social connections, and sense of personal power. It’s not all in our genes.” Dr. John Rowe, MD, President of Mount Sinai Hospital in New York, who heads the MacArthur Foundation Research Network on Successful Aging. March, 2003 16 Healthy Lifestyle is the Way! Study of 1,741 Alumni of the University of Pennsylvania found that middle-aged people who adopted a healthy lifestyle were found to … 1. 2. Live longer Experienced fewer years of ill health and remained free of even minor disabilities for up to 7 years longer March, 2003 But individuals with the worst lifestyles were 50% more likely to die by age 75 and twice as likely to be disabled R.G. Cutler, “Evolution of Human Longevity: A Critical Overview.” Mechanisms of Ageing and Development, 9:34, 1979 H. Markowe, “Health Trends in the Last 75 Years.” Health Trends 26:98-105, 1994 Manton, and J. W. Vaupel, “Survival After the Age of 80 in the US, Sweden, France, England and Japan.” New England Journal of Medicine, 333:1232-1235, 1995 17 How to be Well? The ABC's of Optimal Health Awareness Commitment Exploration Aerobic Breathing March, 2003 Basic Drinking Clean Eating Detoxifying Exercising Faith & Love 18 Problem: Ineffective Breathing function of breathing is gaseous exchange of oxygen and carbon dioxide between cells and outer environment oxygen reach alveoli then diffuses into blood 300 million alveoli form endings of terminal branches of bronchial tree forming 100 sq. m March, 2003 total ventilation of 7.5 liters per minute is necessary to draw in 0.3 l/min of oxygen and rid 0.25 l/min of carbon dioxide mucus is produced 10100 ml/day dependant upon local irritants diaphragm used as a bellow to draw in air 19 Solution: Aerobic Breathing oxygen is the most important nutrient old pattern of restricted and shallow breathing new pattern of active and deep inhaling using diaphragm as a bellow, pause, allow relaxed exhaling, pause, etc. Hendler, SS, MD, PhD. The Oxygen Breakthrough:. William Morrow, New York, 1989 March, 2003 trachea brochus bronchiole alveolus (airsacs) Active Inhaling 20 Problem: Dehydration water is essential in all functions of the body …yet many are dehydrated the Extra-cellular Fluid or ECF surrounding the cell determines the efficiency of transport of nutrients into the cell and the elimination of toxins outside of cells March, 2003 an acidic ECF can slow the transport of nutrients and toxins whereas a basic or alkaline ECF can increase the carrying capacity and transport of water, nutrients... and improve cleansing and elimination 21 Solution: Basic Drinking water is the second most important nutrient (makes up 70% of body) tap water is toxic purified water is acidic drink pH-balanced purified water to remineralize, rehydrate and rebalance pH in the body (spring, mineral, glacial waters) Batmanghelidj, F, MD. Your Body’s man Cries for Water. Global Health Sollutions, VA, 1996 March, 2003 22 Problem: Toxic Foods food represents not only nutrients to the body, but also fulfills cultural, emotional and social needs cravings for certain foods may be caused by infection, toxicities not just from nutrient deficiencies March, 2003 foods can affect moods, cravings, concentration, allergies, infections, pH balance, bowel regularity, bone density, aches and pains, hormones, muscular function, coordination, etc. 23 Solution: Clean Eating China Diet and Health Study: China-OxfordCornell study by Colin Campbell, PhD and his colleagues looked at the role of diet on disease rates over a period of 8 years, with over 100,000 Chinese in over 65 provinces March, 2003 so far, it showed that the closer one approaches a total plant food diet, the greater the health benefit, ie. there is no threshold level with levels of vegetable or meat intake Good Medicine. The China Health Study Today. Physicians Committee for Responsible Medicine, Vol 3, No 3, 1994 24 Solution: Clean Eating good quality food is essential for fuel, repair, and maintenance organic plant-based foods to derive highest nutritional value and less agrichemicals variety, moderation, livefood, chewing, supplementation, etc. Robbins, J. Diet For A New America. Stillpoint Publishing, 1987 March, 2003 25 The Ideal Okinawan Diet - Lots of fresh organic vegetables (7-13x/d) Lots of natural whole grains (7-13x/d) Some flavonoid foods like soy (2-4x/d) Some calcium foods like seaweed or dairy (2-4x/d) March, 2003 - Some fruit (2-4x/d) Little animal protein (0-2x/d) Chew foods well, eat small portions, eat regularly, eat slowly * Note – each serving is approx. ½ cup Wilcox, Wilcox, Susuki, 2001. “The Okinawan Program” Clarkson Potter Publishers, NY 26 Problem: Toxic World we live in a toxic world with chemicals from factories and trucks to pesticides and oral drugs In 1989, a total of 5.7 Billion pounds of pollutants were released into the environment in just 1 year in North America which may be breathed, ingested and lived in More than 1 Billion pounds of chemicals were released into the ground, contaminating soil and water table Over 188 Million pounds of chemicals were discharged into waters More than 2.4 Billion pounds of chemical emissions were pumped into the air EPA, Dec 1992 Did You Know Our Toxic Times, Vol 3 (12): 5 March, 2003 27 Solution: Detoxifying Joe’s Auto Detox Center March, 2003 as cars require regular maintenance work, so our bodies also require cleansing and tuning exotoxins as xenobiotics from the polluted environment endotoxins as residues from daily metabolism needs to be medically supervised and gradual 28 Problem: Sedentary Lifestyle The “couch potato” syndrome is something that affects many Only 21% of Canadians were classified as active, 23% were moderately active and over half were inactive 1996-97 National Population Health Survey Trend worsened in 1998 with 63% being inactive 1998 Physical Activity Monitor March, 2003 29 Solution: Exercising March, 2003 important for toning up muscles, circulation, and cleansing increase heart rate by 10 to 25% for 15 to 30 minutes 3 times a week examples include brisk walking, hiking, biking, swimming, and sports important to have fun! 30 Problem: Lack of Faith & Love Negative stress Negative attitudes Negative behavioural patterns Emotional trauma Emotional baggage March, 2003 Lack of focus, purpose, passion Lack of faith Lack of love Lack of fun Etc. 31 Research in Faith Healing Masked, double blind study of 219 women age 26 to 46 were undergoing in vitro fertilization embryo transfer Those assigned to intercessory prayer experienced a pregnancy rate of 50% vs. 26% in no-prayer controls Note the subjects lived in Seoul Korea, while the prayers were delivered in US, Canada and Australia Cha, KY, et al, 2001. Does Prayer Influence the Success of in vitro fertilization – Embryo Transfer? Report of a Masked, Randomized Trial. J Reprod Med 46(9):781-7 March, 2003 32 Solution: Faith & Love March, 2003 Meditation or prayer Clear up past emotional clutter Positive attitude More joy Companionship / relationship building Community involvement 33 Reality: Unhealthy Lifestyle March, 2003 Canadian population aged 15 and older in 1994 (percentage) 30 20 0 Underw eight 10 Hypertension Canada Year Book 1997, Minister Responsible for Statistics Canada, 1996. 40 Overw eight 50 Sm oking 60 Stressful Lives Exercise – over 50% have sedentary lifestyle Smoking - dropped from 50% in 1965 to only 33% in 1986, then leveled off; only 31% in 1994 Alcohol - almost 75% of adult drank in 1993, highest rates of drinkers in BC and Quebec Nutrition - past 20 years, reduced red meat, eggs, butter; now eat more poultry, fish, low-fat milk, cheese, yogurt, vegetables Physical Inactivity 34 The Ideal Okinawan Lifestyle March, 2003 Diet – mostly vegetables & complex carbs Exercises – martial arts, dance, garden, walk Psychospiritual – stress management, faith in humanity, personal/ group responsibility, meditation, prayer Medicine – integration of Eastern and Western medicine 35 Dr. Kenneth Pelletier Says… “Without any significant attempt to prevent disease, it is certain that the aging of our global society will soon overwhelm our ability to respond.” Author of “Mind as Healer, Mind as Slayer: A Holistic Approach to Preventing Stress Disorders” 1977, Dell Publishing Co, New York “Healthy People in Unhealthy Places: Stress and Fitness at Work” 1984, Dell Publishing Co, New York March, 2003 36