1. 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

2. 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.

3. The Wellness Wheel Assessment Tool

4. Stress…  “The disruption of the body’s homeostasis or a state of disharmony in response to a real or perceived challenge.”

5. Bell Curve

6. Homeostasis: Process by which the body regulates its internal conditions to achieve equilibrium and maintain proper bodily functions.

7. Stress Hormones:  Epinephrine  Norepinephrine  Cortisol

8. Epinephrine and Norepinephrine Increases:  Heart rate.  Blood Pressure.  Respiratory rate.  Effects dissipate when stressful event is gone.

9. 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).

10. Invoke the relaxation response and restore your balance with these stress management tools.

11.  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:

12. Mindful Meditation: One approach to eliciting the relaxation response by focusing on breathing.  Mindful = Awareness and focus on the present moment.

13.  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.”

14. Meditation Time…… http://youtu.be/CySNhHVAokQ

16. Resources  American Psychological Association  http://www.apa.org http://www.apa.org  Harvard Health Publications  http://www.health.harvard.edu http://www.health.harvard.edu  Mayo Clinic  http://www.mayoclinic.org http://www.mayoclinic.org  University of Maryland Medical System  http://umm.edu/health/medical/reports http://umm.edu/health/medical/reports  Psychology Today  http://www.pyschologytoday.com http://www.pyschologytoday.com  Precision Nutrition  http://www.precisionnutrition.com http://www.precisionnutrition.com  www.mindfulness-solution.com www.mindfulness-solution.com