1. Executive Health Building Strengths and Managing Risks Kim Gibson, MD CAPT, MC, USN(ret) “It is not the years in your life which are important, but the life in your years.”

2. Why devote time to this topic? l Good health is required for optimal performance – Your ultimate responsibility is to make the best possible decisions – You can not make the best decisions unless you are in excellent health l Your current job threatens your health – Job demands can wear down your body – Persistent, unrelenting tension can erode your resilience and support systems My only job in life is to stay healthy

3. What is the Goal? l Health is a state of complete physical, mental, spiritual and social well-being, and not merely the absence of disease or infirmity. l We must continuously improve our function, not simply delay “inevitable” losses. Reaching Your Potential

4. Challenges Loneliness of Command – Myth of the infallible leader – Counterdependence – Limitations of gatekeepers – Absence of restraints – Making a difference or falling on your sword “The penalty of leadership is loneliness”

5. Challenges Work demands – Intrinsic job stress – Travel – “Role” ambiguity – Concept of gladiator vs mentor – Career demands – Executive organizational hierarchy “There are no obstacles, only challenges”

6. Challenges Professional or personal crisis – Influence of hearth and home – Aging and limitations – Loss and tragedy – Concept of care – Change – Choices “Things will never be the same again”

7. Risk Factors Adverse Consequences: Workaholism and burnout Isolation and loss of intimacy Anger and depression Substance abuse Health care neglect (including fitness) “Self-sabotage”

8. Risk Factors food:overeating and anorexia / bulimia tobacco: harbinger of death alcohol: trappings of the social setting drugs: painkillers / sedatives Substance Abuse

9. Demise of Marriage Extra - Marital Affairs Health Care Neglect  denying warning signs  tolerating abuse  neglecting health maintenance  setting a pattern of future care Risk Factors Self-Sabotage

10. What is the Goal? “In order that people may be happy in their work, these three things are needed: they must be fit for it, they must not do too much of it, they must have a sense of success in it.” Good health and optimal performance

11. “EARNS” Nutrition Stress Management Exercise and Endurance Sleep Attend to Prevention Relaxation / Reflection Spiritualit y

12. Assets l Concept of endurance, flexibility & strength l Impact on – reducing disease risk and morbidity – improving performance – sharpening attention and focus – enhancing efficiency Real men do yoga! Physical Fitness

13. Health Maintenance Principles: Know your own body Know your famiy history Avoid “risk” behaviors Maintain fitness Acknowledge medical problems Recognize warning signs Know when to ask for help

14. Health Maintenance Practice: Regular medical care Follow through on preventive services Comply with therapy Time for fitness ASA and calcium Cardiac risk factors Cancer screening: ColonBreastGYNProstate

15. Relaxation and Reflection l An opportunity to live in the present l Choose, don’t drift! l Time to do everything but think l Internal jogging Avoid “Vacation Deficit Disorder”

16. Assets l Phenomenon of obesity – 61% adults are overweight or obese – Impact on disease prevalence and management l Concept of balance, moderation and variety – Personal determination to eat less and exercise more Health Eating and Weight Control

17. Assets l Linked to longevity l Vital to creativity l Easily abused l Develop healthy habits Sleep Hygiene

18. The Prescription l Find the best mechanic. l Keep track of all potential problems and engineering flaws. l Increase the maintenance schedule. l Use the best replacement parts, oil, gas, filters. l Use regularly, but avoid damaging conditions when possible. Fight aging – treat yourself like an old and highly valued car.

19. Optimal workload for health and performance Under – Demanding Work underload Very demanding workload Work overload Low (distress)Optimum(eustress)High (distress) Health and Performance Is stress good or bad – YES! Remember – you need to have room to surge

20. Assets Stress Management – Self-awareness – Time management – Managing perceptions – Reflection and expression – Interdependence and support Psychological Health Nothing reduces stress like communication

21. Assets Spirituality fosters a sense of service – extends beyond the fundamentals of the command – promotes feeling of “connectedness” – provides an opportunity to make a difference – contributes to a greater good and higher purpose Spiritual Vitality

22. Assets l Commitment to ideals that are not negotiable – Living by a personal credo l Focusing first on the individual and then the organization l Considering outcomes in both the present and the future l Making conscious decisions and then living with the consequences Personal Integrity Character is who you are when no one is watching

23. The Self-Reliant Executive l Build strengths l Identify and manage limitations l Accept and grow from mistakes/losses l Develop a set of self-care “tools” for stress management l Foster personal and professional relationships l Seek balance and diversity Strategies for Resilience and Success

24. Action Items l Identify a personal physician l Assess your personal “Achilles’ heel” l Go for routine examinations and FOLLOW UP l Limit alcohol, don’t smoke l Strive for ideal body mass index - eat well l Exercise everyday – aim for 30-60 minutes l Sleep at least 6 hours per night l Do periodic self-assessments l Listen to others’ concerns