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Learn Over Lunch:The Mind and Body Connection
Charge YOUR Mind!Change YOUR
Body!Cherish YOUR Life!Kristy Kudrna, RN, CWC, cPT
Bob Holtz Wellness Center
Objectives:
I will understand how all aspects of wellness are interconnected.
I will understand how chronic stress affects my overall health.
I will understand how mindful behaviors and meditation can promote wellness.
I will become familiar with basic meditation practices.
The Wellness Wheel
Assessment Tool
Stress…“The disruption of the body’s homeostasis or a state of disharmony in response to a real or perceived challenge.”
Bell Curve
Homeostasis: Process by which the
body regulates its internal conditions to achieve equilibrium and maintain proper
bodily functions.
Stress Hormones:
EpinephrineNorepinephrineCortisol
Epinephrine and Norepinephrine
Increases:
Heart rate.Blood Pressure.Respiratory rate.Effects dissipate when stressful event is gone.
Cortisol: In Small Amounts: Effects are quick burst of
energy, heightened memory functions, proper glucose metabolism, regulation of Blood Pressure, immune function.
Higher and Prolonged Levels: Impaired cognitive function, suppressed thyroid function, blood sugar imbalance, increased abdominal fat deposition (associated with cardiovascular disease, metabolic syndrome, and other health problems).
Invoke the relaxation response and restore your balance with these
stress management tools.
Occurs when the stress hormone levels return to normal.
Lowers heart rate.
Lowers blood pressure.
Reduces oxygen consumption.
Has anti-oxidative and anti-inflammatory effects.
The Relaxation Response:
Mindful Meditation: One approach to eliciting the relaxation response by focusing on breathing.
Mindful = Awareness and focus on the present moment.
Once or twice per day for 10-20 minutes. Relaxed position with eyes closed. Repeat a word or concentrate on breathing:
“relaxation, rhythm, and ritual.”
Meditation Time……
http://youtu.be/CySNhHVAokQ
Resources
American Psychological Association http://www.apa.org
Harvard Health Publications http://www.health.harvard.edu
Mayo Clinic http://www.mayoclinic.org
University of Maryland Medical System http://umm.edu/health/medical/reports
Psychology Today http://www.pyschologytoday.com
Precision Nutrition http://www.precisionnutrition.com
www.mindfulness-solution.com