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homeostasis
tendency to stability in the normal body states of the organism
normal response to every day changes in physiologic conditions required for survival
maintained by negative feedback
allostasis
physical and physiologic adaptations made by the body in response to stress
required for survival
Allostatic load
stress
environmental challenges causing an organism to adapt to maintain stability
activates the SNS and hypothalmic-pituitary axis
allows for survival short term (flight or fight shit)
chronic repeated allostatic load….
neuroendocrine adaptations
gradual loss of effectivness of feedback pathways
long term can cause damage to hippocampus
Damage to hippocampus
spacial awareness and amnesia
determining allostatic load burden
blood pressure waist to hip ratio (goes up) cholesterol norepinephrine/epinephrine go up etc.
High allostatic loads correlate with…
lower cognitive/physical functioning
less room for adaptation
How does increased allostatic load exert its effects…
Increase SNS activity Increase BP increase obesity--> mediated by cortisol more clot formation increased atherosclerosis (cholesterol builds up in arteries)
increased SNS activity causes
HTN
Left ventricular hypertrophy
CHF
atherosclerosis
Epigenetics and allostatic load
stress effects the expression of DNA via epigenetics
also our stress level can affect future generations
Functions of OMT
reduces allostatic load
decreases stimulation of nociceptors, mechanoreceptors and proprioceptors
how does OMT decrease allostatic load
removes mechanical barriers to flow and nerve function
balances ANS
decreased inflammatory markers
increase beta-endorphins
5 treatment models of OMT
1) Biomechanical/Postural/Structural
2) Neurological
3) Respiratory/Circulatory
4) Metabolic/Nutritional/Bioenergetic
5) Psycho-behavioral
which treatment model do i use?
Can use more than one…
type of SD
How SD was induced
Sills as osteopath
and WHAT PT WANTS
how do decrease allostatic load
nutrition, dark chocolate exercise sleep avoid toxins relationships OMT
what does somatic dysfunction do to SNS
increases SNS outflow which leads to increased allostatic load
how do allopaths look at disease continuum vs. how osteopaths look at disease continuum
Allopaths–> equal between healthy and disease
osteopaths–> larger distance between health and disease because bodies want to be healthy and work to keep us healthy
what do DO’s do
assist pt’s achieve harmony and homeostasis
we don’t really heal anyone
average expectancy of doctors
58
reccomended amount of physical activity for adults
minimum 30 min moderate/intense activity 5 days per week
OR
minimum of 20 minutes vigorous intensity aerobic activity 3 days per week
must also consider strength training, flexibility, and neuromotor exercises
how often should you do muscle strength (resistance training) exercises
2-3 days per week
8-12 repititions
rest 48-72 hours between sessions
how often should you do flexibility exercises
2-3 days per week
for postural stability
hold static stretches 10-30 seconds
repeat each stretch 2-4 times
Benefits of physical activity
burn fat
build additional blood supply
increase cellular energy production (increase mitochondria)
improve inflammatory markers (antiinflammatory)
how does resistance training affect the bodies hormones?
reduces stress hormones of body (like cortisol)
release growth hormone
if you don’t exercise….
you smoke
long-term costs of obesity may match or exceed those of smoking
what is moderate activity
3.0-5.9 MET's 64-76% maximum heart rate walking 1.5-2.0 miles in 30 minutes 10,000 steps a day needs to occur in bouts lasting at least 10 minutes
Commencement and progression of a moderate activity regimen
begin slowly
15 minutes per day
increase time, distance and intensity by no more than 10 percent per week
Current reccomendations for fruit and vegetable consumption
9 servings of fruits and vegetables per day for adults (so eat 4.5 cups of fruits and vegetables per day)
5 for children
1 serving is 1/2 cup
why eat fruits and vegetables??
Antioxidant- reduce oxidative stress
improve immune function (fewer colds, get better faster)
reduce DNA damage- anti-aging
Nutrition choices that improve health
reduce sugar reduce saturated fats avoid trans fats reduce corn sunflower, cottonseed or safflower oil increase olive oil or canola oil limit alcohol intake
recommended limit on alcohol intake
no more than 2 drinks per day for men and 1 drink per day for women
health benefits of omega 3’s
may decrease exercise induced bronchoconstriction in athletes
positive effects on immune function
Vitamin D3
1000-5000 IU/Day
may improve cognitive function, reduce asthma
and improve immune function
carbohydrate intake reccommendation for athletes
6-10 g/kg body weight per day
need to individualize
protein intake reccommendation
for athletes 1.2-1.7 g/kg weight/day
fats how much?>
range from 20-35 percent of total daily caloric intake
water intake
adults need 10-12 8 oz. glasses per day
children need minimum 4-6 8 oz glasses/day
begin with 4 eight oz. glasses/day
increase 1 glass every 2 days until target reached
Sleep loss results in…
early death
elevated cortisol levels
increases inflammatory cytokines IL6
contributes to RA, cancer, heart disease, alzheimer’s
fatigue, irritability
decreased water intake results in…
headache constipation fat deposition toxin accumulation heat stroke/heat exhaustion
how much sleep?
7-8 hours per night
children need 10-12
no TV
cool, dark room
wake up go to bed same time
Magnesium importance?
magnesium citrate may be used to help with sleep
males 420 mg/day
females 320 mg/day
important for hormones, neurotransmitter and immune function
probiotics benefits
assist in nutrient absorption into bloodstream
allow intestinal cells to function properly
form barrier against harmful bacteria, viruses, fungi, parasites
play a role in food allergies
eat at least 2-3 servings per day (yogurt)
ergogenic aids
athletes use these to improve their athletic performance
over 46 percent of athletes use 1 or more of these
No ergogenic effects
Protein supplements
Vitamin C
Chromium
DHEA
Positive ergogenic effects
Caffeine Creatinine Ephedrine Androstenedione Anabolic steroids Human growth homrone Erythropoietin
Caffeine
endurance athletes
increased time to exhaustion
3-15 mg/kg body weight
limits for athletes
creatinine
sprinting
high intensity exercises
no effect on aerobic training
ephedrine
may result in sudden death due to heat stroke
when combined with caffeine can increase speed time to exhaustion and reduced perceived exertion
banned
Andro
precursor of testosterone and estrogen
banned
potentially increase muscle mass and strength
anabolic steroids
increase protein synthesis they work combined with weight lifting banned can kill you
Human growth hormone
banned
protein synthesis and lipolysis
many bad side effects
erythropoietin
banned
rbc production in bone marrow to increase oxygen delivery
death via MI likely/possible
OMM
can help athletes by improving function and motion
speedy recovery
not banned
