Calm Mind Fit Body Inspired Practice!

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1 Calm Mind Fit Body Inspired Practice! ISDA June 23 rd 2017 PM WORK LIFE BALANCE SESSION Dr U. Phillip Odiatu BA, DMD. NSCA Certified Personal Trainer Personal Training Specialist Can Fit Pro Certified Nutrition and Wellness Specialist Friend me on uche odiatu Follow me on Connect on Dr Uche Odiatu Contact me at website Message me at Direct line If I had known I was going to live this long, I would have taken better care of myself. ~Eubie Blake Your body is the ground and metaphor of your life, the expression of your existence. ~ Gabrielle Roth What is always speaking silently is the body. ~Norman Brown

2 SEVEN PILLARS OF HEALTH: 1. HEALTHY THOUGHTS 2. DEEP BREATHING 3. REGULAR PHYSICAL ACTIVITY 4. SOUND NUTIRITON 5. QUALITY SLEEP 6. HYDRATE 7. OPTIMAL ORAL CARE

3 ITEMS THAT CAUSE HAVOC TO YOUR BODY MIND: READING LIST FOR EXERCISE: Crowley C., Lodge HS, Younger Next Year 2005 Workman Publishing The One Minute Workout by Martin GIbala PHD Schoenfeld Brad, The Max Muscle Plan 2013 Human Kinetics John Ratey. Spark: the Revolutionary New Science of Exercise and the Brain 2008 Little, Brown & Company READING LIST FOR SLEEP & LIFESTYLE

4 O Brien M. The Healing Power of Sleep 2009 Biomed Dispenza J. Breaking the Habit of Being Yourself 2012 House Hay Coelho P., The Alchemist 1993 Harper Collins Jacobs AJ., Drop Dead Healthy 2012 Simon & Schuster SLEEP BETTER & ENJOY A HEALTHIER BRAIN & BODY 1. Current sleep research has shown if you are regularly sleeping less than 7 hours a night you are more likely to suffer cardiovascular disease, stroke, cancer, gain visceral fat and become diabetic. 2. REM (rapid eye movement) sleep is a vitally important part of your night. For optimal emotional health, adults need approximately 100 minutes of REM a night. (This can only be measured in a formal sleep study). REM sleep has also be shown by UC Berkeley experts to help processes stressful memories and experiences and bring enhanced well-being into your life 3. Case Western University research showed that women who sleep less than 7 hours a night were 15% more likely to become overweight; women who had less than 5 hours were 30% more likely to develop obesity 4. Alcohol is the most common drug people use to get to sleep. Admittedly it does get you to sleep quickly. Downside, your sleep

5 is lighter you don t get enough of the DEEP SLEEP where your pituitary gland releases Growth Hormone (the youth hormone for fat burning and maintaining muscle mass). With a single glass of wine before bed it spikes your insulin which also takes you out of fat burning mode. Alcohol before bed encourages snoring and sleep experts report even snoring reduces valuable oxygen flow to your brain 5. Four nights of shift work has been shown in scientific studies to bring about pre-diabetic blood glucose levels in those workers during their shifts. People who regularly do shift work (working evenings or all night) end up spending their entire lives in a jet lag state 6. There is an important part of your brain SUPRACHIASMATIC NUCLEUS that is your brain s circadian clock which does not function well with cross country travel / time zone changes, poor sleep habits, nights shifts, sleep apnea, etc. 7. Contrary to belief older people still require 8 hours sleep if they want to age gracefully. Sleep architecture changes with age (they spend less time in DEEP SLEEP and more time in LIGHT STAGE 2 SLEEP) and they need all the shut eye they can get 8. BIOMED reported that almost every one of the classifications for mental illness had poor sleep ie insomnia or hypersomnia as part of their patient lifestyle habits. Insomnia is the most common sleep issue in North America RECOMMENDATONS: 1. Sleep in a cool (65-68F) bedroom for deeper sleep 2. Create a pitch black environment so your melatonin levels remain high during the night

6 3. Don t eat before bed as it subtracts from the rejuvenating role sleep plays as your body is trying to digest a meal that should have been eaten at supper time 4. Sleep scientists say if you are going to workout 4-7pm is the ideal time in terms of supporting muscle adaptation and also to take advantage of the post exercise body temperature adaptation that sets the mood for sleep in the following 3-4 hours. Early AM workouts is still very productive and they are the best way to make time for exercise in a busy life. It s just that current research by Michael Howard PhD has shown that late afternoon evening exercise sets the tone for a healthy sleep 5. If you are sleeping well it is almost impossible to heal well - NATIONAL SLEEP FOUNDATION 6. Guided visualization and relaxation exercises are two of the best ways to support healthy rejuvenating sleep 7. A clear conscious and a peaceful mind make for a short sleep latency (time it takes to get to sleep ideally 5-15 minutes). 8. If you want to support healthy REM sleep and utilize its ability to process emotion and consolidate memory, give yourself a mental suggestion right before you sleep to focus on a specific subject or challenge you are currently undergoing 9. Napping for 20-30min in the mid afternoon has been shown in numerous studies to enhance emotional well-being and productivity. As long as the naps don t go longer than 30 minutes night time sleep is not impacted 10. Find the right mattress for your body type. There is no one best type. Studies have shown that medium to firm is most likely to fit most people s needs

7 11. If you get up in the AM earlier than you wanted to, stay up. After a long continuous sleep, expose yourself to bright full spectrum light or sunlight and get your Sleep-Wake routine formalized. 12. Don t do anything else in bed except for the two S s (sleep and ). Watching TV, doing your taxes, eating all distract you from one of the most important health habits you might have. The brain loves cues that it is preparing to sleep. Lugging your laptop onto your lap to answer s is highly distracting for your brain 13. Develop a bedtime ritual which cues your brain for slumber. Following the same steps before bed gets your brain ready for zzzzz.

8 ULTIMATE SELF-CARE STRATEGY

Session 5. Bedtime Relaxation Techniques and Lifestyle Practices for Improving Sleep

Session 5. Bedtime Relaxation Techniques and Lifestyle Practices for Improving Sleep Session 5 Bedtime Relaxation Techniques and Lifestyle Practices for Improving Sleep Lesson 1: Relaxation Techniques at Night and Lifestyle Practices That Improve Sleep Using Relaxation Techniques to Aid