Healing Practices for a Healthier, Happier You

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Healing Practices for a Healthier, Happier You

• Lucille Marchand, MD, BSN
• Professor
• Family Medicine, Integrative Medicine and
  Palliative Medicine
• Clinical Director of Integrative Oncology
  Services
• Paul P Carbone Comprehensive Cancer Center
• University of Wisconsin - Madison

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You might live in Wisconsin!!!by Jeff
FoxworthyLaughter as a healing practice.
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You might live in Wisconsin!!!by Jeff Foxworthy

• If you have a child or pet named Brett

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You might live in Wisconsin!!!by Jeff Foxworthy

• If you have a child or pet named Brett
• If you find minus 20 degrees a little chilly.

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You might live in Wisconsin!!!by Jeff Foxworthy

• If you have a child or pet named Brett
• If you find minus 20 degrees a little chilly.
• If you refer to the Packers as we.

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You might live in Wisconsin!!!by Jeff Foxworthy

• If you have a child or pet named Brett
• If you find minus 20 degrees a little chilly.
• If you refer to the Packers as we.
• If you think of the major food groups as beer,
  fish and venison (and brats and cheese?).

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You might live in Wisconsin!!!by Jeff Foxworthy

• If you have a child or pet named Brett
• If you find minus 20 degrees a little chilly.
• If you refer to the Packers as we.
• If you think of the major food groups as beer,
  fish and venison (and brats and cheese?).
• If driving in the winter is better because the
  potholes are filled with snow.

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You might live in Wisconsin!!!by Jeff Foxworthy

• If you have a child or pet named Brett
• If you find minus 20 degrees a little chilly.
• If you refer to the Packers as we.
• If you think of the major food groups as beer,
  fish and venison (and brats and cheese?).
• If driving in the winter is better because the
  potholes are filled with snow.
• If you know how to polka.

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You might live in Wisconsin!!!by Jeff Foxworthy

• If your idea of creative landscaping is a statue
  of a fake deer next to your blue spruce.

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You might live in Wisconsin!!!by Jeff Foxworthy

• If your idea of creative landscaping is a statue
  of a fake deer next to your blue spruce.
• If you design your kids Halloween costume to fit
  over a snowsuit.

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You might live in Wisconsin!!!by Jeff Foxworthy

• If your idea of creative landscaping is a statue
  of a fake deer next to your blue spruce.
• If you design your kids Halloween costume to fit
  over a snowsuit.
• If you install security lights on your house and
  garage and leave both unlocked

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You might live in Wisconsin!!!by Jeff Foxworthy

• If your idea of creative landscaping is a statue
  of a fake deer next to your blue spruce.
• If you design your kids Halloween costume to fit
  over a snowsuit.
• If you install security lights on your house and
  garage and leave both unlocked
• If your idea of a traffic jam is ten cars waiting
  to pass a tractor on the highway.

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You might live in Wisconsin!!!by Jeff Foxworthy

• If your idea of creative landscaping is a statue
  of a fake deer next to your blue spruce.
• If you design your kids Halloween costume to fit
  over a snowsuit.
• If you install security lights on your house and
  garage and leave both unlocked
• If your idea of a traffic jam is ten cars waiting
  to pass a tractor on the highway.
• If you actually understand these jokes..

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The care we give to ourselves is the gift we give
to the children we care for

• We are role models.
• What we do is important and will save the world
  and effect the future of each child we care for.
• Children can teach us to live in the moment.
• Children can teach us how to be authentic, play,
  cry, laugh, and be ourselves.
• Children can remind us about what is important in
  life.

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Healing

• Restoring and reclaiming wholeness.
• Knowing who we are. Our essential self.
• Self healing is our capacity to restore wholeness
  within us.
• It is tapping into our spirit our soul.

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Healing and Wholeness

• Awareness mindfulness - paying attention
  living in the present moment
• Intention shapes our reality beliefs quality
  of our thoughts
• Claiming and honoring our shadow - paradox
• Grief and loss the wounded healer
• Awe and mystery the divine - uncertainty
• Interconnectedness - community
• Love, forgiveness, gratitudetransform our energy
• Embracing change because life is about change

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Intention of Healer and Therapy( Paul Branch,
MD, Homeopathist)

• Primary level of healing intention
• Making a diagnosis and treatment
• Secondary level of healing intention
• Treating symptoms
• Third level of healing intention vital systems,
  energy
• Treating root cause of symptoms and disease
• Fourth level of healing intention
  transformation, consciousness, transcendence.
• Integration of mind, body, spirit. Ultimate
  freedom.

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Health

• Physical well-being
• Nutrition
• Movement
• Avoiding toxins
• Emotional well-being
• Spiritual well-being
• Optimal well-being in spite of illness
• Social well-being
• Global well-being
• Wholeness- none are separate

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What is Integrative Medicine?

• Whole person care mind, body and spirit
• Expanded options of care and prevention from the
  best evidence based conventional and alternative
  therapies consistent with the values and goals of
  each unique person.
• Counsel against questionable or harmful
  therapies.
• Person centered rather than disease centered care
• Relationship centered care
• Emphasis on healing and well being

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What is Integrative Medicine?

• Respect for the choices people make
• Multidisciplinary team approach to care
• Expanded options for hope and meaning
• Encouragement of actions to prevent chronic
  illnesses or treat them optimally for improved
  health and well being
• Consider the patient in the context of their
  entire health situation

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Model of Epigenetics
98
Multiple Influences Nutrition Lifestyle
choices Toxic exposure Perceived Stress Social
support Spiritual connection
Cancer Heart Disease Diabetes Hypertension Hyperl
ipidemia
Genotype
Phenotype
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Stages of Change

• Pre-contemplation
• Contemplation
• Preparation
• Action
• Maintenance
• Relapse
• Prochaska JO et al. In search of how people
  change. Am Psychol 1992471102-4.

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Nourishing our Body

• Nutrition- fresh, high nutrient food
• Water filtered, not bottled water
• Movement staying active as a way of life
• Supplements no substitute for good food
• Buying locally and seasonally fresh foods
• Decreasing our intake of toxins and
  non-nutritious food.
• Avoiding obesity. Healthy eating as a way of
  life and not a temporary diet.

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Nutrition and Prevention of Most Chronic Illnesses

• Anti-oxidant rich food (fruits and vegetables)
• Anti-inflammatory foods and supplements (omega 3
  and 9 oils)
• Good fats and bad fats
• High micronutrient content foods with minimum of
  contamination from herbicides, pesticides, heavy
  metals
• Less processed foods (sodium nitrates, saturated
  and trans fats)
• Balance of protein, good fats and complex
  carbohydrates
• Pure water
• High fiber
• Low sugar (small amounts of dark chocolate OK)
  Avoid high fructose corn syrup.
• Moderate alcohol (1-2 drinks/day for men
  1drink/day for women)

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SuperFoods Health Style Pratt, S and Matthews,
K. Harper Collins Publishers 2006

• Our western diet is killing us. (movie Super
  Size Me)
• Key to health selecting the most nutrient dense,
  low calorie foods.
• Whole foods that are simple and act
  synergistically in the body to maintain highest
  levels of health.

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Polyunsaturated
Partially Hydrogenated
30 year shelf life
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SuperFoods Health Style Pratt, S and Matthews,
K. Harper Collins Publishers 2006Foods that are
of the highest nutrient value

• Walnuts
• Wild salmon
• Yogurt (low or nonfat)
• Tea
• Beans
• Tomatoes
• Oats
• Kiwi
• Cinnamon
• Pomegranates
• Honey

• Broccoli
• Oranges
• Spinach
• Blueberries
• Pumpkin
• Turkey
• Soy
• Dark chocolate
• Extra virgin olive oil
• Avocado
• Garlic and onions

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Supplements I Recommend for General Health

• Fish oil for omega 3 fatty acids (stop one week
  prior to surgery) daily.
• 1-3 gms of fish oil at least 1gm of EPA
• High potency with high levels of EPA and DHA
• Multivitamin daily
• Vitamin D daily 1000units calcium supplement for
  women now about 600-700mg daily magnesium
  300-400mg daily.

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Supplements and Botanicals

• No substitute for nutritious food
• Unregulated manufacturing
• Big business
• Can have interactions with conventional
  medicines
• Avoid gunshot approach tailor supplements to
  specific needs
• Buy quality products
• Consider consultation with integrative medicine
  practitioner who is knowledgeable about
  supplements, botanicals, and conventional
  medicines.

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Obesity Linked to Chronic Illnesses

• Heart disease
• Stroke
• Hypertension
• Diabetes
• Cancer
• Arthritis
• Depression, anxiety, poor self esteem
• Lower quality of life

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Movement

• Walking, biking, swimming, hiking, paddling,
  running, jogging, speed walking.
• Walking sticks
• Strength training
• Yoga, taichi, qigong
• Being active with kids, not just observing.
• Looking for opportunities to move especially at
  work

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Exercise Rx

• Exercise 30-45 minutes daily
• Make it routine
• Exercise outdoors when possible
• Do exercise you enjoy
• Join a health club or exercise with someone
• Consider meditative types of exercise and
  movement yoga, Feldenkrais, qigong, running,
  walking, etc.
• Benefits the mind, body and spirit
• Boosts immune function
• Helps keep weight under control metabolic balance

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Ingredients for Healing

• Nourishment mind-body-spirit levels
• Movement
• Healing sound laughter, crying, music, mantra,
  prayer, words
• Integration of mind/body/spirit
• Mindfulness and intention
• Generous listening- witnessing, acknowledging
• Touch
• Silence
• Connection love, compassion, community, and
  support

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Health and Healing

• Our ability to heal ourselves, others and the
  world around us depends on our level of
  self-esteem, empowerment, and spiritual growth.
  Being authentic. Being who we are. We must
  first heal ourselves before we can heal others.
• Self esteem is our capacity to love, honor and
  respect ourselves.
• Empowerment is our willingness to take action on
  behalf of who we really are.
• Spiritual growth is the path we take toward
  greater love, appreciation and action toward a
  fully awakened and empowered self.

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Breathing Exercise

• Simple
• Integrates mind, body, spirit
• Relaxes
• Can be done anywhere and at anytime
• Brings us into the present moment
• Helps increase our awareness and focus
• Nurtures us. Excellent for self care.

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How do you build self esteem?

• Follow your intuition or inner guidance.
  Persevere in spite of fear. Find and explore your
  creativity.
• Observe your thoughts and actions. Pause.
  Breathe.
• Enhance and stop destroying the self esteem of
  others. Enhance and stop destroying your own.
  Gentleness.
• Find and cherish your integrity.

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Happiness versus Suffering

• The pause and centering allows choice
• Choice allows us to choose thoughts and actions
  that serve our happiness and compassion, or not.
• Stimulus gt response (reactionary)-no choice.
  Feelings of powerlessness.
• Stimulus gt pause gt centering gt choice gt response
  (proactive, empowered)- allows for a creative
  response and change
• Resistance to change creates suffering

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Building Self-esteem requires Action and Change

• Insanity is choosing to repeat the same actions
  yet expecting a different result.
• Seek respect, and not approval. Not everyone
  will applaud your becoming empowered. Be who you
  are.
• Be accountable to yourself. Develop respect for
  yourself. Speak your truth. Follow your inner
  guidance.

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The Four Agreements A Practical Guide to
Personal FreedomDon Miguel RuizAmber-Allen
Publishing, 1997

• Be impeccable with your word
• Dont take anything personally
• Dont make assumptions
• Always do your best

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I am Impeccable with my Word

• Be honest with yourself and others
• Dont speak against yourself
• Take responsibility for your actions without
  blame or judgment
• Use your energy in the direction of truth and
  love for yourself and others

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I am Impeccable with my Word

• Gossip is poison relinquish it
• Your opinion is only your point of view. Same for
  others opinions. It is not the truth.
• Tell yourself how beautiful you are. Compliment
  others.

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I dont take anything personally

• Relinquish personal importance not everything
  is about you!
• Nothing other people do is because of you. What
  they think of you is about them, not you.
• What you tell yourself is not necessarily true
  dont take that personally either
• Trust yourself to make the right choices

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I dont make assumptions

• We constantly are making assumptions but then we
  believe them to be true. Then we act on those
  assumptions creating drama.
• If we dont understand something, we make
  assumptions.
• We assume people should be able to read our
  minds.

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I dont make assumptions

• We assume everyone sees life the way we do.
• We make assumptions about ourselves.
• We are afraid to ask for clarification, so we
  make assumptions. We dont have the courage to
  ask questions. Ask questions of yourself and
  others.
• Action makes the difference.

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I always do my best

• Do your best- no more and no less
• Relieves you of judgment, blame, shame.
• You take action because you love it, not because
  you expect a reward. You live life fully. You
  take action because you want to, not because you
  need to (or should).
• If we love what we do, we do our best.
• Live in the present moment. Let the past and
  future go.
• If you falter, do not judge. Keep going and take
  action.

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Our thoughts are just thoughts but profoundly
affect our feeling state

• Notice your patterns of thinking. Non-judgmental.
  Be-friend your mind.
• Thoughts that have no power over us will
  eventually go away.
• We create fear with our thoughts.
• Thoughts keep us from the present moment where
  beauty exists. They keep us in the past or
  worrying about the future.
• Thought rescue

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Thought Patterns that cause Suffering

• The victor My way is the right way. Im
  right.
• Arrogance, low self esteem, rigid, narrow focus,
  judging, never good enough, high control to
  maintain safety.
• The victim Ill never get what I need or
  want. I was hurt and will never be healed.
• Wounded and identify with wounds, helpless,
  hopeless, low self-esteem, rigid, narrow focus,
  judging, never good enough, high control to
  maintain safety.
• Pema Chodron

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The Middle Path

• The Middle Path recognizing the spaciousness of
  the present moment to flow with change, let go of
  what you have no control over, and become
  empowered to take control over what you do have
  control over.
• Pema Chodron

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Peace and Freedom

• It doesnt mean to be in a place where there is
  no noise, trouble or hard work.
• It means to be in the midst of those things and
  still be calm in your heart.
• (unknown author)

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Meaning

• Meaning doesnt change our life or our work it
  changes our experience of our lives and our
  work.
• When the work loses its meaning, it loses its
  soul.
• Meaning opens the most routine of tasks to the
  dimension of joy.
• Rachel Naomi Remen, MD

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Burnout Meaning is gone.
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Burnout

• Life is heavy.
• The world is gray.
• Its more difficult to give.
• Youre drained of emotional and physical energy.
• Youve begun to view your clients as objects, not
  people.
• You feel overloaded and overwhelmed.
• You ask yourself, Is this all there is?
• From Blackall, G. Relighting Your Fire. Family
  Practice Management. 1999.

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Finding Meaning in My Work
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Healing Self-appreciation
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Expressing our Creativity

• Meaning
• Expression of inner wisdom
• Use more of our brains right and left
  emotional intelligence
• Integration of mind/body/spirit
• Healing of the wounds
• Centering helps us pause, contemplate, and
  reflect on our life.

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Using our Creativity to Guide Us to Healing and
Health

• Healing words
• Healing images
• Healing music
• Healing space silence, prayer, meditation,
  breathing, walking
• Healing work
• Healing movement
• Healing nourishment on all levels
• Healing relationships

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What is your soul calling you to do in your life?
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What contributes to healing relationships with
self and others?

• Presence mindfulness, paying attention
• Our commitment to health and healing
• Communication with attentive, generous listening.
  Comfort with silence.
• Meaning and purpose self-discovery
• Self care and self responsibility
• Surrender letting go of control
• Commitment to loving relationships, forgiveness
  and gratitude. Non-violence.

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Nourishment increasing energy

• High nutrient food
• Pure water
• Good company, community, connection
• Good books, movies
• Allowing our creativity to be expressed
• Laughter, play, fun
• Movement
• Touch, love, forgiveness, gratitude
• Meaning and purpose
• Spiritual practice, breath-work, pausing

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Thank you for your attention!

• Questions?