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
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.
The Wellness Wheel
Assessment
Tool
Stress…
“The
disruption of
the body’s
homeostasis or a
state of disharmony
in response to a real
or perceived
challenge.”
Bell Curve
Homeostasis:
Process by which the
body regulates its
internal conditions to
achieve equilibrium
and maintain proper
bodily functions.
Stress Hormones:
Epinephrine
Norepinephrine
Cortisol
Epinephrine and Norepinephrine
Increases:
Heart rate.
Blood Pressure.
Respiratory rate.
Effects dissipate when stressful
event is gone.
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).
Invoke the relaxation response
and restore your balance with these
stress management tools.
The Relaxation Response:

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.
Mindful Meditation: One approach to eliciting the
relaxation response by focusing on breathing.

Mindful = Awareness and focus on the present moment.
Once
or twice per day for 10-20 minutes.
 Relaxed
 Repeat
position with eyes closed.
a word or concentrate on breathing:
“relaxation, rhythm, and ritual.”
Meditation Time……
http://youtu.be/CySNhHVAokQ
Resources

American Psychological Association


Harvard Health Publications


http://www.pyschologytoday.com
Precision Nutrition


http://umm.edu/health/medical/reports
Psychology Today


http://www.mayoclinic.org
University of Maryland Medical System


http://www.health.harvard.edu
Mayo Clinic


http://www.apa.org
http://www.precisionnutrition.com
www.mindfulness-solution.com