SELF-MANAGEMENT FOR HEALTH:
комфорта
THEORYЗонаAND
PRACTICE
Развитие
(ложное
благополучие)
благополучия
Высокий
уровень
благополучия
Introduction
Contents:
1. Bird’s eye view of the subject
2. Basic tools in self-management of personal health
May 2019
Question #1:
Are you satisfied with your health?
Зона комфорта
Question #2:
(ложное
благополучие)
Развитие
благополучия
Высокий
уровень
благополучия
What do you do daily to manage your health?
Structure of the lecture
1. “map of the territory”:
Health (wellness), disease (illness), medicine and health
management
Зона комфорта
(ложное
благополучие)
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благополучия
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уровень
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2. What today’s medicine can and cannot do: Opportunities and
limitations
3. Lifestyle factors and the causes of chronic diseases
4. How can health be measured?
5. Basic principles of managing one’s health
1. “map of the territory”: what is Health (wellness),
disease (illness), medicine and health management
1. Health (wellness), disease (illness), medicine and
health management: “map of the territory”
Health and disease are not discrete states; they represent a
continuous range of states (a continuum)
Premature
death
Progressing
illness
Comfort zone
(False wellness)
Progressing
wellness
High level
of wellness
Question #3:
Where does medicine usually come into play
within this continuum?
Зона комфорта should
Развитие
Where management
start?
благополучия
(ложное
благополучие)
Premature
death
Progressing
illness
Comfort zone
(False wellness)
Progressing
wellness
Высокий
уровень
благополучия
High level
of wellness
Is today’s “western” medicine a system of managing health?
NO, it’s rather a system of managing diseases
Health continuum is only partially addressed
by ‘disease-centered’ health care (‘sick care’)
Definition: Health = state of complete physical, mental
and social well-being (World Health Organization)
Premature
death
Progressing
illness
Comfort zone
(False wellness)
Progressing
wellness
High level
of wellness
Question #4: What “sorts of health” can you find within this
continuum?
Question #5:
Where are you in this continuum, where would you
like to get to, and what
prevents Развитие
you from that?
Высокий
Зона комфорта
Premature
death
Progressing
illness
(ложное
благополучие)
благополучия
уровень
благополучия
Comfort zone
Progressing
wellness
High level
of wellness
(False wellness)
Genes load the gun, environment (= lifestyle) pulls the trigger
Human being = unity of PHYSICAL BODY + MIND + SPIRIT (‘social
body’)
Question #6:
What is the most important part of the human?
;-)
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The mission of MEDICINE is to manage health (keep a human healthy)
In practice, medicine mostly manages diseases
”Western” medicine
“Integrative” medicine
2. Opportunities and limitations of today’s “western”
medicine
Opportunities:
Limitations:
- Treatment of ACUTE illnesses (e.g. - Cannot effectively treat CHRONIC
injuries)
diseases (responsible for >60% of
- Surgical methods (focused on the
global mortality)
physical body)
Question #7:
What are the major tools of the ‘western’ medicine?
How adequate are they in chronic disease?
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2. Opportunities and limitations of today’s “western”
medicine
Chronic preventable diseases are responsible for >80% of
healthcare costs
Causes of mortality (USA) : in 1900 vs 2013
Question #8:
Do you have experience with integrative medicine?
What tools does it use?
Examples:
-
Acupuncture
Ayurveda (India)
Homeopathy
Osteopathy
Aromatherapy
Naturopathy
Kampo medicine
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2. Opportunities of today’s medicine:
FUNCTIONAL MEDICINE (=P4 Medicine: predictive +
preventive + personalized + participative)
Basic principles:
- Health and disease represent a continuum
- Prevention is most effective (at 30-70% of maximum health level)
- Symptoms interaction of biochemical individuality and
environment (lifestyle factors)
- There are 6 (six) key modifiable lifestyle factors
- Remove everything that impedes health, provide everything that is
missing
- Patient-focused (patient plays the central role)
- Doctor’s role: to identify causative factors and teach healthy lifestyle
- Clear and consistent algorithm for reaching the goals
Opportunities:
- Stop and reverse most chronic diseases
- Healthy longevity
3. Lifestyle factors and the causes of chronic diseases:
approach of Functional Medicine
(the medicine of ‘WHY?’)
Functional Medicine is medicine of systems and
networks (“everything is connected with everything”)
Modifiable Lifestyle factors as the causes of chronic disease
Healthy food
High quality sleep
and rest
Sufficient motion
and exercise
Effective stress
management
Toxin exposure
Healthy
relationships
Question #9:
What is the most important lifestyle factor?
;-)
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благополучие)
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Principles of self-management for health
1. Screen to understand where you are (measure your health)
2. Evaluate risks and potential causes of problems (=modifiable
lifestyle factors)
3. Set priorities and goals (=examine your values)
4. Evaluate readiness for lifestyle transformation
5. Find a coach
6. Build up a SMART plan (specific, measurable, achievable,
realistic, timely)
7. Implement
8. Re-evaluate and make corrections
Practical tools for measuring health (without a doctor)
1. Questionnaires
- Signs and symptoms of functional problems (Digital platform)
- Stress level (Psychological stress measure, PSM-9)
2. Body measurements / self-examination
- Body mass index / Waist circumference / Waist:Height ratio
- Skin and tongue
3. Simple functional tests
- Breath holding tests (target: 40-60 seconds after full breath in;
30-40 seconds after full breath out)
Take home messages
1. Health is a continuum
2. Environment pulls the trigger
3. Body is not the only (and not the major) part of the human
4. Western medicine is mostly effective in acute diseases, mostly
ineffective in chronic diseases
5. The future of medicine is P4 medicine (= Functional Medicine)
6. Your health  what you do / fail to do every day for years
7. Six (6) major lifestyle factors
8. Eight (8) steps of self-management for health
Questions?
PSYCHOLOGICAL STRESS MEASURE (PSM-9)
Check the number that best indicates the degree to which each statement
has applied to you recently (last 4-5 days)
1. I feel calm
2. I feel rushed; I do not seem to have enough time
3. I have physical aches and pains: sore back, headache, stiff
neck, stomach ache
4. I feel preoccupied, tormented, or worried
5. I feel confused; my thoughts are muddled; I lack
concentration; I cannot focus
6. I feel full of energy and keen
7. I feel a great weight on my shoulders
8. I have difficulty controlling my reactions, emotions, moods,
or gestures
9. I feel stressed
1=not at all; 2=not really; 3=very little; 4=a bit; 5=somewhat;
6=quite a bit; 7=very much; 8=extremely