Women s Health. Sheila Patel, MD Medical Director, Chopra Center for Wellbeing and Mind-Body Medical Group Carlsbad, CA

Transcription

1 Women s Health Sheila Patel, MD Medical Director, Chopra Center for Wellbeing and Mind-Body Medical Group Carlsbad, CA

2 The Five Pillars of Wellbeing Restful Sleep Optimal Nutrition/ Detox Movement Yoga Pranayama Stress Mgmt/ Meditation Healthy Emotions

3 Your body is precious. It is your vehicle for awakening. Treat it with care. The Buddha

4 Restful Sleep Be asleep by 10-10:30 Reduce sensory stimulation for 1-2 hours before bed No intoxicants Journal (non-cognitive) Breathe (Turn the lights off!)

5 Thoughts Physical or Emotional imbalances Lack of exercise Overactivity Electronics Eating/Drinking before bed Melatonin goes down as we age Perimenopause/menopause What happens?

6 Mind-Body Techniques for Restorative Sleep Deep breathing/breath awareness Soothing music in the evening Self-massage with herbalized oil (abhyanga) Dim lights Calming teas Chamomile, Valerian Aromatherapy Lavender, Sandalwood

7 Herbs/Supplements for Sleep Ashwaganda Effects may not be seen for several weeks; no reported toxicities Especially effective for debilitated/exhausted people Valerian Improves sleep latency and quality of sleep Especially good for people with restlessness and insomnia Passionflower (Passiflora) Indicated for anxiety, restlessness, overwork, muscle tension/spasm Melatonin Good for jet lag, shift-work disorder, elderly

8 Healing Through Nature Grounding The quickest way to align with nature Research has generated evidence that connecting with the Earth can: Reduce inflammation Lower stress levels Improve muscle and joint pain Boost mood Promote a healthy immune system Improve sleep Being connected to the Earth gives us access to the negative charge (electrons) that exists on the surface of the Earth and helps us align with nature s (our) circadian rhythms

9 Hormones

10 Breathing and meditation Exercise (30 min/d) Integrative treatment for (Peri)menopause Eat a clean, plant-based diet with--high fiber, whole grains, low sugar, whole soy foods, limit caffeine, limit red meat and animal fat, limit salt. Breast tenderness Reduce caffeine Regular breast massage

11 Herbs for Menopause St John s Wort 900mg standardized extract improves psychological and physical symptoms related to menopause Caution if also taking meds that affect serotonin; can limit effectiveness of certain meds (OCPs, digoxin, blood thinners, etc) Black Cohosh can help with hot flashes, mood swings, sleep issues, body aches in the collective research Rare risk of liver damage Chasteberry (Vitex) for irreg bleeding (too frequent or too heavy) 500mg/day Can interfere with meds OCP s, meds that affect dopamine (side note sometimes meds are indicated) Bioidenticals vs HRT

12 Treatment for PMS Breathing and meditation Exercise (30 min/d) Eat a clean, plant-based diet with--high fiber, whole grains, low sugar, whole soy foods, limit caffeine (esp after mid-cycle), limit red meat and animal fat, limit salt. Supplements: Vit D ( IU/d), esp for menstrual cramps B complex (esp B mg/d) esp for breast tenderness and depressive sx, Magnesium ( mg/d) esp for anxiety Breast tenderness Reduce caffeine (esp after mid-cycle); flax seeds Regular breast massage Menstrual cramps Ginger and fennel seeds: 1/8 tsp ginger powder three times a day ($0.06/mo) and 30mg fennel extract 4 times/day. Can also chew roasted fennel seeds. Excessive bleeding Ginger powder Dried seaweed (bladderwrack) ¼-1 tsp daily can lengthen cycle and reduce pain and bleeding in endometriosis

13 Herbal Treatments for PMS Chasteberry (Vitex) 500mg/day Esp good for menstrual irregularity, breast pain, mood sx St John s Wort 300mg 3 times a day standardized to 0.3% hypericin and/or 3-5% hyperforin For depressive sx of PMS Black Cohosh 40-80mg standardized extract twice a day Esp good for mood swings, negative or depressive mood Also may help for sleep disturbance, hot flashes

14 Optimal Nutrition Whole foods, plant-based 7 Colors 6 Tastes (Ayurveda) Largest meal at lunch Follow your hunger gauge Organic, fresh, non-gmo, local Eat most calories before 3 pm

15 MICROBIOME 15

16 Nutritional Guidelines for Prevention of Breast Cancer Whole food, plant-based diet; high fiber; organic as possible Green tea Flax seed Whole soy foods Legumes/beans Cruciferous veggies broccoli, kale, cabbage, bok choy, cauliflower, collard greens, mustard greens, radishes, turnips, watercress) Allium family onions, leeks, garlic Berries, apples Turmeric

17 Movement Enjoy it Make it regular After meals Movement is life!

18 EXERCISE/MINDFUL MOVEMENT Essential components of a complete fitness program: Flexibility Strength Cardio Perform appropriate exercises for maintaining or achieving balance

19 BREATHE

20 20

21 "To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." ~Ralph Waldo Emerson

22 Law of Intention and Desire Thursday What we think, we become --Buddha List your Desires List your Desires Release your Desires Release your Desires* Our health cannot be separated from what we eat, what we do and what we think Practice Present Moment Awareness Practice Present Moment Awareness* 22

23 Healthy Emotions Notice limiting beliefs Shift attention to a positive thought we can change our brain Feel and Detach

24 Yoga and Mood Regulation Specific components of yoga may affect cognitive, emotional, behavioral, and autonomic output under stress through an emphasis on interoception, resulting in physical and psychological health facilitates bi-directional feedback and integration between brain networks and input from somatosensory, viscerosensory and chemosensory (interoceptive processes) optimizes self-regulation

25 Stress Management/Meditation

26 SOS Meditation Study April 2013

27 SOS Study October 2013 Digital Medicine Study First study to intensively monitor novice and experienced individuals during meditation for CNS, ANS and blood pressure changes.

28 SBTI Wellbeing Study Findings suggest that a short-term intensive program providing holistic instruction and experience in mind-body healing practices can lead to significant and sustained increases in perceived wellbeing, and that relaxation alone is not enough to improve certain aspects of wellbeing.

29 Self-Reflection/Journaling What brings me joy? What am I grateful for? When have I had peak experiences or felt in the flow? What makes me feel expanded and connected? What is my purpose? How do I express myself creatively outside of my work?

30 30

31 In the attitude of silence, the soul finds the path in a clearer light and what is elusive and deceptive resolves itself into crystal clearness MK Gandhi