Wellness Facilitated by Eustress. (Balancing Extremes)

Transcription

1 Wellness Facilitated by Eustress. (Balancing Extremes)

2 Eustress means beneficial stress either psychological, physical (e.g. exercise), or biochemical/radiological (hormesis). The term was coined by endocrinologist Hans Selye, consisting of the Greek prefix eumeaning "good", and stress, literally meaning "good stress".

3 Wellness Needs Hierarchy Breathing Water Sleep Nutrition Stress Connection and Interaction

4 Performance Needs Hierarchy Same as wellness Hierarchy Add Flow State to list Flow State = Being the The Zone

5 Balancing Extremes- The Body Skeletal, Muscular, Digestive, Cardiac, Nervous system CNS, Autonomic, Enteric Nervous Systems COMPLEX ADAPTIVE SYSTEM WORKS BEST WHEN BALANCED.

6 Needs Hierarchy: Breathing deep/calm regulated/de-regulated sympathetic/parasympathetic hyperventilation / breath holding hyperoxic/hypoxic Control Breath, Control Life.

7 Breathing (cont.) Wim Hoff Sympathetic Nervous system control Improve immune function Extreme cold tolerance Nam Baldwin Surfer trainer (HPC) Stay composed under stress Mammalian dive reflex

8 Water 3% = dehydrated Is that a bad thing? Needs Hierarchy Sleep Varied attempts to modulate Light Sunlight exposure Sleep in the dark Serotonin/melatonin

9 Needs Hierarchy: Nutrition Such varied information available Not simple- complex adaptive system feast/fast indulge/refrain load/deplete high/low carb, fat, protein, fibre, thermogenic fast/slow carbs, protein glycolysis/lipolysis/ketosis raw / cooked & re-cooked fresh / fermented & aged

10 Nutrition (cont.) Gut micro biome (1.5 kg bacteria) Good and bad bacteria (genetic determined) Influences brain Neurotransmitters produced Depression treated by diet Influences immune system Extreme examples of diet > successful

11 Needs Hierarchy: Stress/Load Stress can be positive or negative Required for adaptation work/rest hard/easy comfort/discomfort brief infrequent stimulus / de-stimulate & decondition high/low intensity, load, volume, speed etc.

12 Load (cont.) Ideal loading pattern = Holy Grail for performance Tudor Bompa Overtraining is most common issue Balancing load, nutrition, sleep, hydration and emotional state is the goal.

13 togetherness/aloneness unconditional giving/receiving others/self empathy /'tough love' treat the whole person/condition hold on/let go change/accept to BE Balanced, BE Extreme. Balanced Life, Extreme Living

14 Performance Hierarchy: Flow State CENTRED, BALANCED STATE OF OPTIMAL FUNCTION composed & 'centred' (positive/negative), neutral 'nomind' present and 'in the moment' - Zen/Zeno(Stoicism) change what you can, accept what you can t, 'let go' and be 'in the flow' stillness & peace in the eye of the storm (tranquillity & contentment).

15 Flow State (cont.) Csikszentmihalyi Defined scientifically 7 elements Yoga Meditation Meloncelli Teaches movement based flow

16 Flow State (cont.) Csikszentmihalyi and Jackson ( 8 elements) 1. Clarity of goals and immediate feedback. 2. A high level of concentration on a limited field. 3. Balance between skills and challenge 4. The feeling of control.

17 5. Effortlessness Flow state (cont.) 6. An altered perception of time 7. The melting together of action and consciousness. 8. The autotelic quality of flow-experiences. From Greek autos self and telos goal.

18

19 BALANCING EXTREMES Why? Allows Adaptation Helps find centre or flow state New-age lifestyle limits extremes Far too much in the comfort zone.

20 Balancing Extremes Nutritional Extremes (including hydration) Fasting etc. Thermal Extremes Heat and cold training Oxygen extremes Altitude training Lowest common denominator path.

21 Thermal Extremes Heat Heat chambers (well researched) sauna Cold Sleep in cold Ice baths/immersion Regular exposure (cold shower)

22 Altitude Training Hypoxic state triggers positive responses NOT red blood cell mass Includes acute GF responses (Katsu) HIF 1- Alpha (transcription factor) Has been researched since Mexico Olympics Impact on performance negative Potential positive stress for training.

23 Altitude Training (cont.) Hypoxic state triggers positive responses NOT red blood cell mass HIF 1- Alpha (transcription factor) Has been researched since Mexico Olympics Impact on performance negative Potential positive stress for training.

24 Altitude Training (cont.) Effect of Altitude SaO2 changes Cognitive function changes Hypoxia triggers CNS response Physiological changes occur (HIF- 1 alpha) Normobaric vs. hypobaric Simulated vs. real Adaptation React to stress by becoming more efficient.

25 Altitude Training (cont.) HIF 1- alpha Hypoxic Inducible Factor. Transcription factor Normoxic ½ life approx. 30 minutes Binds with HIF 1 -Beta to form HIF 1. Triggers physiological responses Collagen, RBC, immune system, inflammatory proteins, neurotransmitters, beta-adrenergic response, insulin responses.

26 Altitude Training (cont.) Exposure requirement 3 times a year for 3 years 10 weeks, 3 weeks break, 8 weeks etc. Adaptation Horse response Acute vs. chronic (measurable) HR / SaO2 curve Tolerance to given altitude

27 Altitude Training (cont.) SaO2 responses Measure with Pulse Oximeter 80% is the magic number In-utero /cord blood percentage Summit Everest with no O2 > 50% 80%-85% elicits responses Progress to low 70 s if desired Easy to over-do it...

28 Altitude Training (cont.) Program outline 3-4 per week for 10 weeks Break, re-start for 8 weeks, break etc. Monitor SaO2 / HR curve (pulse oximeter) Keep it steady Don t overtrain... Strength Training Katsu / Sports Performance Tourniquet Local IGF, GF responses in muscle Higher altitude to get SaO2 response.

29 Summary: We have a needs hierarchy as a human Optimal existence = need to experience extremes Physical performance is optimised by visiting extreme places