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A  3The body is the shadow of the soul. Marsilio Ficino*$$0,<$    <The  fight or flight response  A natural, necessary and appropriate physiological response to an exceptional situation E.g. if one is about to be attacked by a tiger (or lion) then one may need to respond quickly This response, based on a clearly perceived threat, is encoded into our physiology to preserve life Changes include: Elevation of blood-pressure and heart rate Diversion of blood-flow to muscles and away from the gut Platelet adhesiveness (becoming  stickier to stop bleeding) Short-term mobilisation of white-blood cells Effects on inflammatory hormones (e.g. cortisol, cytokines, interleukins etc)hXZZZX"""""@   =   Stress response` 4 Fight or flight response is appropriate and life protecting providing: It is only turned on when it needs to be It is allowed to turn off when it is no longer needed It is not prolonged Mediated primarily via sympathetic and parasympathetic systems but interacts with every system6Is_Is_  Gender and the stress response dMen and women respond to stress differently Men respond to stress through  fight or flight Stress arousal accentuated by testosterone Women experience  tend and befriend response Fight and flight moderated through various hormones secreted at times of bonding, nurturing, breast feeding and relationships\\Z+Z.Z~Z\ + . ~  Z          " Stress and mental health The stress of modern life is increasing at an alarming rate E.g. 45% increase over the last 30 years[i] Could be explained by increased awareness of stress and also more stressful and busy lives Stress reduces serotonin Porter RJ et al. Psychopharmacology 2004;Mar 9 [Epub] Mental health issues, particularly depression, are predicted to be the major burden of disease within the next few decades.[ii] [i] Miller M., Rahe R. J Psychosom Res 1997;43(3):279-92. [ii] Mathers CD et al. MJA 2000;172(12):592-6. <ZZZ6ZZiZZ<bbb6bbib B  ed  u    }        0dg 0 0 0Control, Support and Demands Control Gain control of the situation or our response to the situation No control (inner or outer) promotes stress and poor health (mental and physical) Support Family, friends, spouse, work colleagues, community & Need to seek out supportive relationships and ones which bring out the best in you Demands Perceived vs. real demands Moderating demands Improving ability to meet demandsZZZZZPZP   6Does our mind affect our health? Psychoneuroimmunology7!($"!  RLowered immune markers Increased susceptibility to infections An increased severity and progression of infections Increased relapse rate of chronic and latent infections Increased activity of inflammatory illnesses Increased activity of autoimmune conditions Poor response to immunisation Effects on the activity of allergic conditions *SnZ>".   / Stress and genetics Mental state effects genetic function High stress associated with increased number of genetic mutations Body compensates by increasing DNA repair capacity Those who deal less well have impaired ability to repair DNA Implications for carcinogenesis and other illnesses Adachi S et al. Cancer Research 1993;53(18):4153-5. Fischman H et al. Int J Neurosciences 1996;84(1-4):219-27. Kiecolt-Glaser J. et al. Psychosom Med 1999;61(3):271-2. Cohen L et al. J Behavioural Medicine 2000;23(6):531-45. &ZZZZ&""3"#:"#q"#      $  &   QN@Vital exhaustion and CHD  B3365 males followed for 9.5 years Exhaustion -  At the end of the day I am completely exhausted mentally and physically. HR for exhaustion upon the risk of cardiac death: 8.96 at 10 months, 6.33 at 20, 4.47 at 30, 3.16 at 40 months f/up Appels A. et al. Br J Clin Psych 1992;31(3):351-6.x"ZXZ2ZBZ4Z"X2B  3  @      ESSENCE UEducation Stress management Spirituality Exercise Nutrition Connectedness EnvironmentU  Psychosocial factors and CHD   Recent studies provide clear and convincing evidence that psychosocial factors contribute significantly to the pathogenesis and expression of CAD. Data relates CAD risk to 5 specific psychosocial domains depression anxiety personality factors and character traits social isolation chronic life stress Rozanski et al. Circulation 1999;99(16):2192-217.VZaZ2Z9a2&/  *  Is heart disease reversible?6 Heart disease is reversible given the right conditions Significant improvement possible in both the disease and quality of life. People with already well established CHD given conventional medical management plus or minus an intervention (comprehensive lifestyle program) As risk factors are synergistic so too should be positive interventions. Ornish D. et al. Lancet 1990;336:129-133. fYZ*ZZ7"")"# YY % The Ornish Program.    The program consisted of: group support stress management consisting of meditation and yoga a low fat vegetarian diet moderate exercise stopping smoking Stress was central to dealing with other risk factors Overall quality of life improved Major healthcare cost-savingsu "#3"#"#"#"6b?    7Potential treatments for depression, stress and anxiety88$7 Psychotherapy Mindfulness-based cognitive therapy Cognitive Behaviour Therapy (CBT) Other psychotherapies Psychosocial Social support / connectedness  Spirituality Medicinal St. John s Wort Antidepressants P\P P.P P!PP\ . !H=   v    Lifestyle Physical exercise Sunlight Some foods Omega-3 fatty acids, dark chocolate, some vitamins, low fat Massage Meditation / relaxation techniques^ P'P<P+P '<+     Attention and the brain FAttention; arousal, orientation and focus Reticular activating system activates other parts of the brain Closes down unnecessary parts of brain activity Focused or alert brain is relatively quiet brain:  restful alertness When attention is aroused other parts of brain associated with orientation and focus activate These communicate with frontal lobes Activated with concentration and meditative exercises Associated with down-regulating the ANS and stress response Carter R. Mapping the Mind. 2002, Phoenix, London. Rees G. New Scientist 1998;158(11):2128. Kubota Y et al. Brain Res Cogn Brain Res. 2001;11(2):281-7. Lazar SW, et al. Neuroreport. 2000 May 15;11(7):1581-5.*^*bb^bb2 b b(bb;b b 7$b$(B( *lHJ  /     2Leisure activities and dementia  'Leisure activities Less than average diversity Spending less time on them More passive activities (principally TV) Nearly four times as likely to develop dementia over 40-year f/up Friedland RP et al. Proc Nat Acad Sci USA, 10.1073/pnas.061002998 Scarmeas N et al. Neurology 2001;57(12):2236-42.Z`ZBZsZ```B`A` ` 0`` (t         )   Principles of mindfulness   Meditation is a way of being. Jon Kabat-Zinn  To be or not to be, that is the question. & And thus the native hue of resolution is sicklied o er with the pale cast of thought. Shakespeare; HamletL  @$   W  : -Relaxation response 6Opposite to the stress response Not equivalent to sleep: at rest but aware Associated with changes Physical: balanced physiology, healing and restoration Mental: mind more perceptive and insightful Emotional: more content and able to self-regulate Performance: more effective Social: easier to relate to others*cc( " What is mindfulness  Mindfulness is characterised by dispassionate, nonevaluative and sustained moment-to-moment awareness of perceptible mental states and processes. Grossman P et al. J Psychosomatic Research 2004;57:35-43.&::H      W :Mindfulness-based therapies [Stress Anxiety Depression Eating disorders Panic disorder Chronic pain Emotional regulation\Z\ \  `Immune modulation Anti-inflammatory Enhance immune fn Behaviour / lifestyle change Sleep Coping 8$+$+:6       Meditation and health  11-year f/u 600,000 non-meditators & 2,000 meditators Significant reductions in illness An overall 63% reduction in health-care costs 11.4 times less hospital admission for CVD 3.3 times less cancer 6.7 times less mental disorders and substance abuse Study did not control for every lifestyle and personality factor Self-selection, healthy lifestyle change and direct physiological benefits would play a part in the results Orme-Johnson D. Psychosomatic Med 1987;49:493-507. Orme-Johnson D. Am J Managed Care 1997;3:135-44. ZuZAZlZdZZ"u"A"l"2 "  # 0 "  #  6d       s /.Mindfulness and emotions Meditators have better capabilities to moderate intensity of emotional arousal Aftanas L. Golosheykin S. Impact of regular meditation practice on EEG activity at rest and during evoked negative emotions. International Journal of Neuroscience. 2005;115(6):893-909.&OO,O Mindfulness and depression CT and MBCT may reduce relapse by changing relationships to negative thoughts rather than by changing belief in thought content Don t have to control thoughts, but don t have to be controlled by them Don t have to reason about the thoughts (as compared to conventional CBT) Teasdale JD, Moore RG, Hayhurst H, et al. J Consult Clin Psychol. 2002;70(2):275-87. MBCT reduced relapse from 78% to 36% in 55 patients with 3 or more previous episodes Ma SH, Teasdale JD. J Consult Clin Psychol. 2004;72(1):31-40.vZZUZUZ>ZUU>v   0` hff$Idj` [RIȺ*=zdj` 333___` }a$Idj` [RIȺ*=zd3333>?" dd@,?nK!d @  h`Fff_d <7d7 n?" dd@   @@``PP   @ ` ` p>>    . 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