Maintaining Healthy Body Image

1. Maintaining a healthy body image Dr. bryan hoggatt

2. health [helth]- Health is a state of complete physical, chemical and social well-being and not merely the absence of disease. -Dorland’s Medical Dictionary Health is not a feeling or a symptom. Health is a comprehensive, recurring event in the present time.

3. What wears us down and causes dis-easestop defining your health by how you feel

4. Our media influences our self esteem • Nearly 1 in 2 adult women report feeling more concerned with the way they look during the pandemic lockdown. • Simply viewing a Barbie doll has been shown to reduce body esteem and increase a desire for thinness in girls aged 5-8 years. • One study found using social media for as little as 30 minutes a day can negatively change the way teens and young adults view their own bodies.

5. External vs internal validation Most people seek approval from external sources (ie- compliments, Instagram likes, comments) External validation is unreliable as a source of confidence and self worth. It varies day by day and is short lasting, science has shown. INTERNAL validation is longer lasting, more consistent, and independent of external sources (self worth, affirmations, patience)

7. What matters to you? Number on a scale? Compliments from friends? Positive mood/energy? Physical strength? Balanced diet?

8. Your diet Your gut HEALTHy hormones Healthy weight

9. OUR BIGGEST PREDICTOR of what we weigh: DIET The energy expenditure and activity level of 300 people from around the world was analyzed: Exercise had an effect on calories burned. Amount of calories burned didn’t equally increase with more exercise. Moderate activity burned approximately 200 more calories per day compared to those less active. Those with higher body fat, burned more calories. These results suggest a high probability of how we eat versus under exercising for weight maintenance and physique challenges. -Herman Pontzer, PhD, a professor of anthropology at City University of New York, and Edward L. Melanson, PhD, a professor in the division of endocrinology, metabolism, and diabetes at the University of Colorado Anschutz Medical Campus, Aurora

10. Diet • More real, whole foods • More color, more variety (7+ servings per day) • Organic when you can • Macronutrient needs (50/30/20 rule) • Meal timing and the insulin connection • Garbage in, garbage out

11. It matters. • FRESH vs. FROZEN • ORGANIC vs. CONVENTIONAL FARMING Australian Researchers split people into 2 groups: 80% organic & non organic eaters. Then, the groups switched diets. The scientists tested their urine for bodily pesticide levels. Results? One week of eating MOSTLY organic reduced urine pesticides by nearly 90%. Consider this: Nonorganic farmers are allowed to grow food in human sewage sludge (or, chemical-laced waste left over in wastewater treatment plants). Yuck.

12. Animals, grains and produce “fed” pesticides and antibiotics contain fewer antioxidants, flavonoids, phytonutrients and/or more toxic hormones than their organic counterparts. Modern agriculture is weakening the genetic composition. Still want to take antibiotics for every cold and infection you have? The Journal of the American Medical Association has confirmed through 40 years of research: 7 out of 10 patients with bronchitis or throat infections are given antibiotics, yet it is known there is a 0% effective rate.

13. A necessary evil: antibiotics • Our gut houses trillions of bacteria critical for maintaining immune health, digestive health, and brain health. • One single course of antibiotics can indiscriminately kill off hundreds of important strains of healthy bacteria alongside the bad bacteria it aims to target.  • A Monash University study involving mice, published in the April 2017 issue of the Journal of Leukocyte Biology, finds that childhood antibiotic use impedes the normal growth and development of gut bacteria. • For the study, the researchers treated female mice with antibiotics. The scientists found that immune cells from the antibiotic-treated mice induced a significantly more severe and rapidly forming disease than those from the untreated mice. 

14. 100% Organic:Must contain 100% organically produced ingredients (excluding water and salt). This is the only label that certifies a completely organic product AND completely GMO-free ingredients. Certified Organic / USDA Organic:At least 95% of content is organic by weight (excluding water and salt). The <5% remaining ingredients must consist of substances approved on the USDA’s National List. GMOs areNOT on this list, so USDA Organic products are also usually GMO-free.

15. The dirty dozen • Peaches • Strawberries • Apples • Spinach • Nectarines • Cherry Tomatoes • Celery • Pears • Potatoes • Bell Peppers • Cucumbers • Grapes

16. examples of simple carbs? examples of complex carbs?

17. SUGAR  STOMACH  BLOOD  CELLS ENERGY HIGH INSULIN= INFLAMMATION + FAT STORAGE INSULIN: YOUR BEST FRIEND AND WORST ENEMY

18. HOW MUCH IS TOO MUCH? Children and adults should consume 45-65% of their calorie intake as carbohydrates, and at least 130 grams of carbs per day. To determine the number of grams of carbs you need each day: Calculate 45 -65% of your total calorie intake and dividing by 4. For example, if you eat a 2,000-calorie diet, shoot for 225 to 325 grams of carbs per day.

19. Hidden carbs!!! Eating or drinking 100 grams (8 tbsp.) of sugar, the equivalent of about two cans of soda, reduces the ability of white blood cells to kill germs by 40%.

20. Basic metabolic rateNEAT: 15-50% of total daily caloric burn. we need calories. Women: BMR = 655 + ( 4.35 x weight in lbs ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )Men: BMR = 66 + ( 6.23 x weight in lbs ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) Female, 150lbs, 66” tall, 35 years old. 655 + (4.35 x 150lbs) + (4.7 x 65in) – (4.7 x 35yr) = 1,449 calories per day Moderate Exerciser? BMR x 1.55 = 2,245 calories per day Definition- HR increase of 50-60% greater than at rest

21. Pros: short term, intermittent fasting Reduce overall calorie intake Insulin levels decrease dramatically: fat burning! Human Growth Hormone: increases up to 5-fold Norepinephrine sent to fat cells for breakdown <48hr fasts INCREASE metabolism - Am J Clinical Nutrition & Am J Physiol

22. pros: Eating every 2-4 hours Continually stoking metabolism Insulin levels remain stable Better food choice control More easily sustainable? Too few calories: decrease muscle mass

23. Food allergies: on the rise In 2008, the CDC reported an 18% increase in food allergies among children between 1997 and 2007. Just 6 years later, in 2013 the Centers for Disease Control and Prevention stated food allergies among children increased approximately 50% between 1997 and 2011… a 32% increase in just 4 years. The US economic cost of children’s food allergies is nearly $25 billion per year. -Ann Allergy Asthma Immunol, 2012; 109: A1-A162.

24. What else can we do to manage our health? • Hydration • Supplementation • Sleep • Chiropractic care • Physical activity • Meditation, deep breathing

25. With too little water • Cellular inflammation • Histamine and cortisol released • Immune system is suppressed • Toxic build up • Slowed metabolism • Increased risk of injury • Reduced energy

26. Rest and recoveryMetabolism booster, anti-ager, muscle keeper, immune saver Don’t overtrain, 30min x 5d. 7-8hrs per night. Telomeres: protect cells & genes, continue to replenish. Sleep needs do not decrease much with age. Follow the circadian rhythm, to bed by 10p. Lighting, no blues, yellows, greens.

27. LACK OF SLEEP IMPACTS MOOD & SELF ESTEEM 1 in 3 adults do not get enough sleep (CDC). A review of 16 studies found that sleeping less than 6-8 hours a night increases our risk of early death by 12% (Sleep Journal).

28. Too Little Sleep Sleep deprivation is associated with developing:  high blood pressure, diabetes, heart attack, heart failure, stroke, obesity, and depression. Research also links a lack of sleep to an increase of the stress hormone cortisol in the body. American Sleep Association, 2013. National Sleep Foundation. National Institute of Neurological Diseases and Stroke, 2015.

29. Morning protocol Get 10 mins of sunlight in your eyes every morning No windows Within 30 mins of waking up

30. Why Gonstead Chiropractic Your personal five-point inspection: • visualization • nervoscope • static analysis • motion anaylsis • x-ray analysis

31. Chiropractic manipulation • An adjustment allows our brain to effectively communicate with the rest of our body • 82% of a nerve fiber is responsible for bodily function. • An adjustment reduces perceived stress • Reduction in sympathetic output, reducing stress hormones. • An adjustment inhibitsaberrantly active muscles • Greater than 40% increase to core muscle activation rate and strength. • An adjustment restores nervous system activity • Significant increase to white blood cell behavior. • An adjustment inhibits pain levels • Endorphins are released. • An adjustment allows for proper joint range of motion and biomechanics, lubricating the joints and re-establishing lines of communication • That is the #1 purpose, not alignment. Your portal of entry. Covered by insurance.

32. Executive functions: Attention Inhibition of action Execution of action Planning Monitor sensory input Memory Learning Initiation Hypothesis generation Cognitive flexibility Decision making Judgment Feedback utilization Self-perception that is necessary for effective and contextually appropriate behavior Intelligence Emotional regulation Stress response Traumatic stress Mental health Empathy ADHD Sleep disorders Functional gastrointestinal disorders Immune system Inflammation Chronic disease Prefrontal Cortex function It’s NOT just about pain processing and motor control!!

33. 200% Decrease in Blood Flow

34. How does an adjustment work? With a gentle touch, the patient is placed into a biomechanically safe and neutral position, allowing only a light thrust to mobilize the abnormally functioning spinal segment.

35. “Chiropractic Care optimizes the genetic abilities an individual has to resist disease.”–Dr. Ronald Pero Aetna’s website has Chiropractic Care listed as one of the top ten ways to reduce overall healthcare costs. Data concluded by a study from Anthem Blue Cross and Blue Shield found Chiropractic Care to be 40% cheaper than traditional treatments for the same condition. Ronald Pero, PhD, Chief of Cancer Prevention Research at NY’s Preventative Medicine Inst has spent greater than 30 years examining the theory of “disease susceptibility”. He teamed with the CSRF and determined: Chiropractic Patients had a 200% greater immuno-competenceversus those not receiving Chiropractic Care.

36. Why the Winchester institute

37. the winchester institute Gonstead Chiropractic Weight Loss Programs Nutrition Therapy Pharmaceutical Supplements Licensed Massage Therapy Custom Spa Studios Hot Stone & Cupping Therapy Cold Laser Therapy Functional & Restorative Rehabilitation Personal Training Board Certified Health Coaching Most Services are Covered by Insurance thewinchesterinstitute.com | 614.760.5555 | 6425 Post Rd. Suite 101. Dublin, OH 43016