CHIROPRACTIC AND NUTRITION ESSENTIALS

1. CHIROPRACTIC AND NUTRITION ESSENTIALS WAYNE GARD CHIROPRACTOR ♦ ACUPUNCTURIST ♦ NATUROPATH 1 Secant St Liverpool (Near Westfields) 96009593 gardchiropractic@people.net.au

2. Who Am I and Why Should You Listen To Me? • Wayne Gard is a qualified Chiropractor, Naturopath, and Acupuncturist • He has been serving Liverpool residents for 22 years. • Served as a Sports Chiropractor at the 2009 World Masters Games. • Examiner and Tutor at Macquarie University • He is a keen amateur athlete, enjoys swimming, running and bike riding.

3. What is required to live a healthy life? 3 THINGS: 1. A healthy nervous system – your nervous system controls every part of how your body works. • If you are out of alignment your nervous system does not work properly and so your health gradually worsens 2.Oxygen – it is crucial to breath correctly. • This ensures enough oxygen is absorbed. • To breath properly we need 2 things • Correct body alignment so that your rib cage is able to expand far enough • Regular exercise – to train our lungs to breath deeply 3.Correct Nutrition – Food and Supplements • Food = Diet = Carbohydrates 60% (fruit and veges), Protein 30% (meat, beans, nuts and seeds), Fat 10% (healthy fats), and Water (2 litres a day) • Supplements = Nutrients that are too low in our diet

4. Your Spine Controls Your Body

5. Did you know that your Brain and Spine control every other part of the body? • Your Spine is easily misaligned from birth trauma, falls, injuries, bumps, poor posture, incorrect sporting technique, car accidents etc. • Most spinal problems do not cause pain - waiting for pain is waiting too long. We only feel 10% of our misalignments. It is a great idea to have your spine checked by a chiropractor. • Chiropractors use X-rays, computer scanning, and physical examination to find nerve pressure • Modern Chiropractic Care is safe, gentle and effective

6. Posture Check

7. Computer Spinal Scan

8. Spinal X-Ray Analysis

9. WHAT IS NUTRITION? Nutrition is 3 primary things: • Choosing the right food or supplement • Eat fresh, eat quality, variety, cook minimally • Digesting the food or supplement • Small mouthfuls, chew slowly, eat smaller meals more regularly • Eliminating waste products of foods or supplements • Bowel and bladder function must be regular • If your bowel is too lose or too tight? • Get your spine checked • Increase fibre • Increase exercise

10. Why you should use Professional Naturopathic Products? • chemists/health food shops – sell herbal and nutritional products • Often cheap – BUT commonly poor quality, contaminated with toxins (heavy metals, organic chemicals), low dose, poor absorption • Professional products much better quality and therefore better health results. Herbal and Nutritional Definition • Herbal Medicine = medicinal quality plants, manufactured to obtain maximum healing benefits • Build the digestive system – to absorb nutrients and eliminate toxins • Nutritional Medicine = specific nutrients eg vitamins, minerals, essential oils, healthy fats, fibre, enzymes • Provide deficiencies in diet

11. HOW TO GET A FLAT STOMACH?

12. How Does Your Body Store Fat? • After puberty the number of fat cells remains the same - Each fat cell simply gets bigger! • Fat is stored in 3 places 1. Subcutaneous = under your skin 2. Organs = around your internal organs – liver, kidneys 3. Muscles = large muscles (eg football players) can simply be too much fat in their muscles….as opposed to a ‘lean’ runner – little muscle fat • These 3 fat areas are related to each other • BUT it is the Organ Fat that is the major health risk factor • Organ Fat can occur in ‘skinny’ people !!! Eg high Cholesterol - we have all heard of the skinny person who suddenly dies of a heart attack, and the fat person who never seems to have heart problems • Where fat is concentrated in your body depends upon whether you are a man or woman: • An adult man tends to carry body fat in his chest, abdomen and buttocks, producing an "apple" shape. • An adult woman tends to carry fat in her breasts, hips, waist and buttocks, creating a "pear" shape.

13. Losing Weight and Losing Fat Your weight is determined by the rate at which you store energy from the food that you eat, and the rate at which you use that energy. So if : Energy in = Energy out – no weight change Energy in > Energy out – weight gain Energy in < energy out – weight loss Remember that as your body breaks down fat, the number of fat cells remains the same; each fat cell simply gets smaller. Most experts agree that the way to maintain a healthy weight is: • Eat a balanced diet - appropriate amounts of Complex Carbohydrates 60%, Lean Protein 30% Healthy Fats 10% • Do not eat excessively - for most people, a diet of 1,500 to 2,000 calories a day is sufficient to maintain a healthy weight • Exercise regularly

14. Metabolic Syndrome?Sydrome x, Insulin Resistance Sydrome

15. Metabolic syndrome is diagnosed when a number of metabolic abnormalities occur at the same time in an individual • Greatly increased chance of developing Heart Disease, Stroke, and Diabetes = lower quality of life – disability, and death • Causes Fatty Liver Syndrome • Causes Polycystic Ovary Syndrome • Linked to Dementia and Memory loss in elderly • Linked to Sleep Apnoea • It is considered to be an epidemic in the western world – 33% of Australian population over 25 currently have metabolic syndrome and growing • Diagnosis - Central (abdominal) obesity – excess fat in and around the stomach (abdomen) – and / or High Body Mass Index… plus any two of the following factors: - Raised blood pressure (hypertension) - High blood triglycerides - Low levels of high density lipoproteins (HDL) – the ‘good’ cholesterol - Impaired fasting glucose (IFG) – blood glucose levels are higher than normal but not high enough to be diagnosed as type 2 diabetes – often a sign of Insulin Resistance

16. Central obesityCentral obesity is when the main deposits of body fat are around the abdomen and the upper body. The greater your waist circumference, the higher your risk. A person’s risk for central obesity varies depending on their gender and ethnic background. As a general rule, if your waist measures 94cm or more (men) or 80cm or more (women), you probably need to lose some weight. Men from Middle Eastern, South Asian, Chinese, Asian-Indian, South and Central American ethnic backgrounds are considered at risk if their waist measures 90cm or more. • How to Measure Waist measurements Waist measurements should be taken as you breathe out. You should relax and not contract any abdominal muscles. The tape measure should be aligned at the level of the belly button, and circle the whole way around the body and back to the starting point.

17. Body Mass Index • How do you know if you are overweight? • BMI = uses height and weight to calculate a figure • BMI = weight in kilograms ———————— height in meters² • Normal = under 25 25-30 = overweight 30+ = obese • Related to High Blood Pressure, Heart Disease, Diabetes, Sleep Apnoea, Respiratory Problems

18. Insulin resistance • Insulin resistance means that your body does not use the hormone insulin as effectively as it should, especially in the muscles and liver. • Normally your digestive system breaks down carbohydrates into glucose, which then passes from your intestine into your bloodstream. As your blood glucose level rises, your pancreas secretes insulin into your bloodstream. Insulin allows glucose to move into your muscle cells from your blood. Once inside a cell, the glucose is ‘burned’ – along with oxygen – to produce energy. • When a person has insulin resistance, the pancreas needs to release more insulin than usual to maintain normal blood glucose levels. It is thought that more than a quarter of the population has some degree of resistance to insulin. • SO it is possible to have NORMAL Blood Sugar results, but still have Insulin Resistance! • The link to diabetesInsulin resistance increases your risk of developing type 2 diabetes and is found in most people with this type of diabetes. If the pancreas can’t produce extra insulin to overcome your body’s resistance, your blood glucose levels will rise and you will develop impaired glucose tolerance (IGT) or diabetes. People with type 2 diabetes frequently also have other features of metabolic syndrome and a significantly increased risk of cardiovascular (heart and blood vessel) disease.

19. Risk Factors for Metabolic Syndrome • Individuals who have a higher risk of developing metabolic syndrome include: • Obese individuals, particularly those with obesity around their abdomen; • Individuals consuming large amount of saturated fats • Post-menopausal women • High simple carbohydrate diet • Individuals who consume more than one (in women) or two (in men) standard drinks of alcohol per day, or more than four (in women) or six (in men) standard drinks in a single session (commonly known as binge drinking) at least once a week; • Individuals with schizophrenia are 2–4 times more likely to develop metabolic syndrome than non-schizophrenic individuals; • Insulin resistant individuals; • Individuals with a family history of insulin resistance and/or type 2 diabetes. • STRESS – increases Cortisol levels – herb Rhodiola • Psoriasis – is linked to metabolic syndrome

20. Progression of Metabolic Syndrome • Unhealthy eating habits and lack of physical activity are the key lifestyle factors leading to metabolic syndrome. • Extended periods of unhealthy eating and limited physical activity result in obesity and insulin resistance, which in turn affect the body's metabolism and increase the risk of metabolic syndrome. • Once metabolic syndrome is diagnosed, the syndrome is likely to worsen. • If left untreated, individuals may go on to develop additional metabolic abnormalities. • In addition, once metabolic syndrome is diagnosed, other metabolic abnormalities (e.g. abnormal blood pressure response to changes in dietary salt) also tend to worsen.

21. Metabolic Syndrome – Starting Earlier !!!!!

22. How is Metabolic Syndrome Treated? • The treatment of metabolic syndrome generally focuses on diet and exercise therapy. To reverse the metabolic abnormalities of metabolic syndrome, regular Exercise and Diet. video on diet and the metabolic syndrome. • A comprehensive approach to the management of metabolic syndrome, including Diet, exercise and Natural Medicines for metabolic abnormalities, is known as the ABCDE approach. This stands for: • A: Assessment of cardiovascular risk – blood thinners • B: Blood pressure control • C: Cholesterol management • D: Diabetes prevention • E: Exercise therapy • F: Faster metabolism

23. Assessment of cardiovascular risk and aspirin therapy • Can assess the risk of cardiovascular disease, by using the Framingham risk score. Measures Lifestyle Factors and Clinical Indicators: • • high blood cholesterol • • high blood pressure • • smoking • • physical inactivity • • being overweight • • excessive alcohol consumption • • high blood sugar levels (or diabetes). • When the Framingham risk score indicates a risk of cardiovascular disease greater than 5%, your GP will probably recommend daily doses of aspirin to correct the problem. However daily consumption of aspirin can result in dangerous bleeding in some individuals. • Natural Option =Gingko Herb • ….Gingko is used around the world to gently thin the blood ie anti-platelet, therefore reducing likelihood of clotting. • No known side effects • Anyone with any of the above risk factors should be taking Gingko • Liquid Gingko Extract is the best – which is what I use.

24. Blood pressure control Medications for blood pressure control may be prescribed for patients with metabolic syndrome and a blood pressure higher than 140/90 mmHg. However growing concern over long term blood pressure medication side effects • Natural Options • Blood Pressure herbs Hawthorn, Astragalus • Blood pressure nutrients • Magnesium, CoQ10 • Anyone with borderline or high BP should be on these supplements

25. Cholesterol management • There are two types of cholesterol in the body: low density lipoprotein cholesterol (LDL-C or bad cholesterol); and high density lipoprotein cholesterol(HDL-C or good cholesterol).  The goal of cholesterol management is to reduce levels of LDL-C and increase levels of HDL-C. • Growing concern over long term cholesterol medications • Natural Options Exercise – increases LDL Portfolio Diet – reduces cholesterol by up to 30%, equivalent to drug treatment (statins) • 4 Components – Phytosterols – from plants – 5gms - Oats – 1 cup - Almonds - handful - Soy – 1 cup • Product = Cholestahealth • Recommended for anyone with borderline and high cholesterol • Can be used with medication to reduce dose

26. Diabetes prevention and diet therapy • Losing weight by eating less high fat foods is very important for individuals who have metabolic syndrome. It can reduce the risk of developing type 2 diabetes and may also reduce the risk of coronary heart disease. • For individuals with metabolic syndrome, reducing total calorie intake is important. DON’T OVEREAT! Eating Rules - Eat 5 meals a day – breakfast, morning tea, lunch, afternoon tea, dinner - Include Protein in at least 3 of these meals - Only eat until 80% full - avoid Binging – whole pack of biscuits, alchohol – getting drunk, loaf of bread. This stuffs up you Metabolism for a long time afterwards • Concerns over long term diabetic medications usage • Natural Options • Herbs – Gymnema, St Marys Thistle • Nutrients – Chromium, Zinc

27. Exercise therapy • Increased physical activity increases weight loss and decreases the risk of diabetes and coronary heart disease.Exercise is therefore a very important component of any treatment for metabolic syndrome treatment. • What Type of Exercise? • Strength – resistance – weights, body • Endurance – cardiovascular • Balance – improves nervous system • Flexibility - stretching • How Much Exercise? • 1. To avoid weight gain - Need 30min/day of some sort of physical activity • 2. To reduce body weight: 60min/day mod intense activity • 3. To maintain fitness - emphasise cardiorespiratory, strength & flexibility • One day of rest per week

28. FASTER METABOLISM = THE GOAL

29. Faster Metabolism • There is a growing number of Natural Medicines that can actually increase your metabolism - Thermogenesis - Hydroxycitric acid – reduces appetite - Leptin and Carnitine – reduce stomach fat, improve exercise energy - Adiponecton – reduces fat and sugar levels - Green Coffee – reduces fat - Green tea – reduces fat - HMB – reduces muscle fat - B2 and B3 – reduce fat - Iodine and Coleus – increase thyroid function = faster metabolism - Calcium – increases energy levels - Bitter Orange – improves fat metabolism - HCA – reduces fat, reduces appetite - Chromium – reduces sugar levels Product Thermolight – contains all above plus protein source (energy, muscle repair)

30. Special Offer!!! There will be a ‘special offer’ handout from myself at your table. Please take the time to fill this in and we will contact you to organise an appointment. My contact details are on this form and I am happy to talk with you via phone or email about your health care needs or to answer any questions.