Health & Wellbeing Series - Session 3: Physical Health and Wellbeing

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for
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good morning everybody uh welcome to what is the um the third session in our
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series our Wednesday wellbeing webinar series um today's topic is on um
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physical health and well-being my name's Frank Harkin I'm part of the OD programs team and aely supported by Wendy and uh
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Shelly from uh the defense digital group um before I hand over to um major David
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edka and Private Ryan simpkin who very kindly uh volunteered to provide us with
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u this information this morning and take us through this webinar just want to point out to you that we aren't using
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the chat function as such we're using the question and answer function so if
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you have a question and I would encourage you to uh to to post those questions in that function within teams
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um throughout the throughout the session but if you don't for any reason have
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that functionality um there is the possibility of just sending an email through to Shelly gispie so that's
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Shelly s h w l y gispie g i l l s p i e
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and she will forward that uh your question through into the Q&A and we can
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post we can pose those questions to to Dave and and Ryan if for some reason we
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don't get through all of those questions we will address them in a a frequently
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asked questions um document that will be available in ddms at a later date so um
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without further Ado I'd like to um welcome Dave and Ryan and hand over to them to take us through the um the
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webinar please um more Frank more everyone um
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thanks for having us here today uh look re really really good to be here um so
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yeah uh David Edgar OC physical performance Squadron or on my
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side Kika from the village of um SATA so OC
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PPS and this will be a combined presentation today uh that I'll be doing
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with human performance Cale um where I lived my last eight years with our Private Ryan simkin so I'll be deling
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the component on sleep well-being and performance and tying that in with Ryan around the
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nutrition so I'll hand over to Ryan to introduce morning everyone um so as Sir
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mentioned I working in the human performance Cale currently so I'm a human performance specialist um and I recently completed my masters in
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Advanced Nutrition um so I'll be delivering uh my slides on uh the link
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between physical health and nutrition uh and health and wellbeing everything um but I'll pass back to
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Sir cool you'll see my thumb um come up every now and then that's just our signal we're we're presenting from
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different ends of the country so I'll just be giving a thumbs up to Young Ryan there who'll put the slides so look
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let's get straight into it so what I what I'm looking to do today is uh I want to combine so there was a series of
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um sleep presentations that I delivered over the health month earlier in the year but I had some fantastic questions
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from this but I think where we can get benefit in today quite a short time is I'm just going to dive a little bit
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deeper into some of these areas uh and how that I guess um flows further uh
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into our life and our health and our well-being and it's been a game changer
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for me strength conditioning coach uh lived in the performance World in and out of defense for close to the last 30
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years uh when I undertook this process with my PhD around sleep being a game changer to me being a game changer um
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with what I do in my own performance world so uh hopefully we can get some of this and learn more from what's
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previously there so first slide up 60% or 50 to 60% of the world's population
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suffer from sleep deprivation a pretty daunting uh stat there that's not made up that is uh that's factual um that's
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from research and that's pretty daunting to know that we do suffer from this the
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tricky thing here is we all get into a state where we just think it's normal to uh be a little bit tired at the end of
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the day we get that nagging that nagging headache at 2 3 in the afternoon um
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potentially dehydration uh too much coffee but what happens is we get into
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the state where we suffer and we we drag ourselves through the work day quite often we don't need to be like this uh
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you know the clinical level for sleep deprivation is sleeping on or less than
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6 hours a night most people I talk to in defense go holy heck that's what I sleep there you go six hours on or about every
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night chronically that is a clinical level for sleep deprivation so we need to try and enhance that sleep how do we
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enhance that sleep let's get into it a bit further okay so sleep there's a couple
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of things we do know about sleep and I've quickly touched on this in the past but let's getting into that health and wellbeing okay so we know um you know we
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know that bit sleep enhances physical performance we can perform better we can
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do better on our fitness test we can pass our rft our our msft it also
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consolidates our learning so we can enhance cognitive function Consolidated
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block of sleep helps you enhance your learning uh wherever that may be in the
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root in the recruit space uh in the classroom in the field in the offices training space um in our lectures in our
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Cubs in our o groups unless we have a Consolidated block of sleep we do not
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take the information in and learn so that's how important it is uh quite often after there's research to show
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that you know after big meetings or lectures you you NAB a 10-minute nap it helps to consolidate that learning and
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then in the end what do we get we get a lot we get a lot more out of it we
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become a lot healthier we feel a lot better and we get improved health and well-being I mean we could go you know
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really really deep in this but enhanced physical performance enhanced cognitive function enhanced health and well-being
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that's the key that we want okay here's the kicker and I'm
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going to put this up straight away I've even got that slide ready to go and I'm going to show it on my side as well if you can see that sleep's free sleep is
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absolutely free so already people thinking oh what I can get out of this you know how much is that new um Fitbit
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or that garment or what supplements can I take or which gym do I need to join here sleep sleep's free sort your sleep
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out get your sleep sorted udit your sleep sleep will help again we've said cognitive function um physical
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Performance Physical recovery health and well-being sleep is free so get into
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it what I want to touch on here is okay sleep's free and we know it helps but this is what um this is a big learning
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of come to what is sleep what do sleep um you know people say to me oh it's you
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go to bed and close your eyes and you just recover and you do this and yeah you're right you do that your body goes
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into a state of you know we go through um RM Cycles nrm Cycles our our stage
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one two three and all these different levels yeah 100% that's what it is but at the end of the day it's a
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physiological process that the body goes through it goes through it the better we can enhance this physiological process
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the more we're going to get out of our sleep just like physical training if I warm up better if I wear right shoes if
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I wear the equipment I can actually train better if I'm going to I don't know a music lesson I want a good piano
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to practice on I don't want an old crappy thing with keys missing just like sleep sleep is a physiological process
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if we can sort that changes your world and I I I'll guarantee it Game Changer
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next slide okay so what I'm going to touch on here is really we've touched on these
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things before um very quickly is you know there's some key things we can do what I want to
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touch on today is getting into it a slightly deeper and then I conclude at the end with some of the research that has been done so this was based around
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um what I presented a lot on the six top tips for Sleep a key thing here is sleep
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hygiene cannot stress this enough again bounce back one the physiological process if we can sort that
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physiological process we can enhance our sleep so different things we need to do
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the body is smart when it comes to sleep if we get a routine in place the body then subconsciously starts to prep for
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sleep if we treat our sleep poorly or if we just treat it like you know it's just
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a it's nothing I have to worry about I guarantee most people look at their watch oh it's 10:00 I need to go to
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bed they get up they turn the lights off they brush they te their hop in Beed they might have had three beers two wines four coffees okay I'm stimulated
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my bladder's full I haven't come down I've been sitting on the bright lights if we can sort the process for sleep it
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sets you up bitter to sleep just like going to work in the morning you pack your lunch you pack your bag uh going to
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the gym you get your right shoes you get your right training gear uh you go on holiday you pack everything you need for
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that holiday you know all these little things we do a presentation we sort out everything in order we do our prep so
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that when we go into that room we can be sorted look if you can change your thinking to think around sleep like this
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sleep hygiene and these key things here on the slide you know timing of it a dark room um a warm drink before you go
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to bed not not caffeine just a warm drink uh look at you know the the temperature of the room reducing the
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bright lights different things like that it will enhance your sleep so sleep
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hygiene a massive wi if you can sort it out okay the second key thing and I'm
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not going to touch on this too much cuz I'm going to get into this a little bit end with the research but reducing bright light reducing bright light will
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help you sleep better it's a stimulant and it's a subconscious stimulant so you don't sit in bright light under 8,000
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Calin tubes go you know thinking to yourself oh my goodness I'm being stimulated it's naturally happening what
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is actually happening we are suppressing your melatonin melatonin is a hormone
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that's naturally released in the body that needs to be released about 45
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minutes before sleep there or thereabouts released into the bloodstream that brings you down that set you up for Sleep um however where we
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get it wrong is the bright light suppresses melatonin alcohol will suppress melatonin caffeine will suppress melatonin so if we're doing all
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these things uh in contrast to getting melatonin released we are not going to
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sleep well it's a central hormone people say to me I can drink coffeee and go to bed I can sit on my phone phone and go
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to bed and I sleep fine no doubt you could but if we looked at it and tracked your sleep I'd guarantee Your Sleep
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Quality is rubbish um or then when I dive a bit deeper yeah but how do you sleep or not oh I do go to sleep really
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well but I actually wake up five times or I wake up at 3 in the morning and can't get back to sleep exactly we're
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still messing with what goes on in the body you can supplement with melatonin
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uh I haven't really got time to go into that today uh but previous experience with uh my dad had Alzheimer's and we
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got him supplemented with melatonin um The Sundowner they call it where the whole routine switches you can look at
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that if there's a stage where you do need to just switch the body uh but just seek medical advice on that but it can
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be done but reduce the bright light I'll be touching us in a minute next slide I sort of touched on this already
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but get off devices this is really nasty in this day and age okay we have everything on here it's a vicious cycle
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it's a really Vicious Cycle in that you know Calendar's message uh alarm clocks camera everything we
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need is on that damn damn thing that's the negative of the modern technology
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what happens is the high level of blue light again stimulates us subconsciously
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stimulates us to a level that we can't sleep and again on the slide suppresses the
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Melatonin um which again is a negative yes you can put I I do suggest look hey
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let's be realistic you do have to be on your devices at times um where it's not ideal timing in the evenings in prep for
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bed set the night modes on there set the warm tones on there uh use your blue
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blockers look the research isn't 100% um conclusive that these work but it is
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starting to show indications that they do benefit do whatever you can um best case scenario get that work done get it
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nailed by 7 o'cl and get off your device and then get your body into that sleep hygiene routine prepping for bed but get
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off theice okay reduced bright light artificial
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light so again buy an old school buy an old school watch that you can use for your
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alarm clock don't use the bright LED ones because even a little bright light in the corner a 20 millisecond uh
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stimulation of light is enough to mess with your Sleep Quality get those out of the bedroom TVs you don't want those in
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the bedroom uh bright lights on them again it's the brightness you sit up late oh I'll just watch this one episode
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and then five episodes later it's 2 in the morning and you're thinking Cy I've got to be up at um 6 for a presentation
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so yeah I really stress this um reduce and get rid of I challenge you get rid
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of artificial light in the bedroom what do you need use you know use your bulbs um ideally incandescent bulbs have your
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drapes close it keep everything else in the hallway salt lamps or phones down in
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the kitchen okay pretty simple we're getting
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into summer keep the bedroom cool uh even in Winter the body temperature
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raises at night to kill germs and bugs and I won't get into all that but um you
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know it's it's a mechanism the F the red white the red blood cells the white blood cells all this goes on at night
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anyway so the body temperature raises just be careful with that if you can get a cool temperature 1819 degrees is the
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ideal to sleep better if you can train yourself to do that you will sleep better you won't wake up sleeping
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sweating and you will have a bit of sleep get some fans prepped for the summer quiet fans if you
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can okay and touched on this cannot stress this enough caffeine and
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stimulating drinks we've got to get these look look hey let's be realistic here we love coffee I love coffee um
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eight years in human performance sale with major Russo we love our coffees we're on the road nice and early um
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private SIM can joined us quite a bit let's stop and get a coffee we've got an early in session yeah we need to be on point it is it's a stimulant it gets you
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up it's good in the right place in the right time absolutely perfect okay uh
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it's nearly 12:00 that'll Me Be Me done on my coffee for the day similar with stimulating drinks um it just stimulates
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you and then you get that stimulation into the evening again like like drugs
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they have a life in a halflife you will still have caffeine in your bloodstream four to six hours later after drinking
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drinking coffee so if you have a coffee at 6 o'clock in the evening you know 10 o'clock in the evening it's still there if you're drinking coffee at 8 or 9 in
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the evening well until the night it's there neuros stimulation again melatonin suppression and then the areas into
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dehydration as well because the liver and kidneys is trying to flush out the caffeine um but yeah flush out the
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caffeine from the body dehydrates you and um again you don't want to go to beds in a dehydrated state but reduce
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that Caffe I talked about this a lot on the liit courses and had some really really cool winds here so reduce the
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caffeine um from lunchtime hey if it's a late lunch and it's 1:00 I can live with
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that but um get into that habit and you will get some benefits out of
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it okay optimal sleep look we've talked around optimal sleep now and you know I
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know you're all going to be prepped up hopefully you're writing some notes you can get the slide pack we've talked
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about these things in the past but I challenge you this slide right here when I put this up in the past and say right
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you've all got these cool ideas to go home with I flick onto this slide and how many of you are going to be lying in
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bed tonight doing this yep I'll say that again everything we've just talked about everyone's
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probably writing notes going cool I need that I need that but how many of you are going to go home tonight and lie in bed
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and do this I challenge you you've got to get off it leave that phone down in the kitchen leave it in the lounge read
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a book do something different but you've got to get off these devices it is um it's a it's a rod for back and it's
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again it's a niche of the technology era where just plan it and get off them nice and
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early okay so just to summarize up on the first bit there um look sleep and
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lighting so my PhD on sleep predominantly was based around the
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lighting so we did lighting interventions in Barracks down in Woodburn on the on on the Jox when they
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ran and I was attached to the six jokes you know what we found was from the lighting stimulation or what we found
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was when we reduced the bright lighting performance cognitive function things
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just went through the roof so without a doubt change my world no we don't need
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to sit in the dark in the evening but if we can reduce the bright lights um unfortunately LEDs was probably again
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another piece of technology where everyone building brand new houses I want um I want LED bright lights because
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they only take you know two watts to run the LED and the uh the entire ceiling in modern
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houses looks like a Christmas tree cuz we've got 64 LEDs in the ceiling however
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can be quite a negative there is modern technology where the chips can be changed uh where you want more of a warm
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Hue or a warm glow uh and it's about reducing the celvin rating so if you can
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reduce the celvin rating um and reduce the bright light what will happen as we
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say here so enhance physical performance enhance cogn function we enhance the
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cadium Rhythm so the Rhythm that the body sits at which is approximately 24
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hours approximately 24 hours if I put you in a dark cave you potentially sleep longer than what you normally do so
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that's to do with the Melatonin uh how that works and then the Melatonin release itself so bright light positive
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at the right time midday where we are now you want to be outside getting in the bright light because that's the peak
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of our circadian rhythm we want to hit Max in that but then come down into the
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evening to sleep okay now just to um just sort of try and
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conclude here so just you can glance at this um some
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of the notes on here so this I've tried to put the abstract up just to you can you know pick out some of the points as
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I just um discussed this over the last few minutes so this was one of uh the research projects we did so this is
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based in defense this is published research um so sleep duration physical performance
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during a six week military training course that was the joic very intense young officers very physically
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demanding and a lot of cognitive function to absorb over that time um
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yeah unfortunately those coures don't run anymore but this still replicates a um training environment in recruit or
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officer this was very demanding what did we find okay we found that simply by
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monitoring sleep on scientific actigraphy um we we changed nothing uh
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pre- and post measures were the uh what was the I guess it's a efl equivalent so
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it was 2.4 kilm run press ups and curl-ups so we didn't you know there was
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no drastic changes to what was done on the course what we did was measure shleep prepost every single night uh
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there was about 3,000 files to that I had to Mark what we found was that this
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group was classed as short sleepers so the Sleep window was a Max was actually
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a Max of eight hours but those they pretty much were not getting eight hours so the average was down
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around six and a half hour sleep on that Court over a six week period so what we
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found was those that managed to sleep by a minimum of it was um 36 minutes per
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night more performed significantly better pre
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from pre to post so their run times their aerobic fitness was significantly better their press ups were
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significantly better um and their the the the Cur up was slightly better as
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well but in this group well those that slept about that 36 minutes more over a
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6 week period of note this equates to about three nights sleep over that course so simply by getting
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slightly more sleep and we're not talking hours we're talking 36 minutes in short sleepers physical performance
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was significantly better okay into the last slide
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so the final study what we looked at we wanted to conclude a lot more so there was other studies to do with this around
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um the using of compression garments in the evening for Recovery we Quantified what
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was the difference between Army Air Force and navy uh but in this sleep this was a sort of comination of it so what
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we looked at was this was as named there operation early bird investigating altered light exposure within the
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barracks so what we had was three groups we had the control group we had one group where they had reduced Lighting in
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their Barracks the standard with 8,000 celvin on the tubes we reduced it to 3,000 Kelvin then we had another group
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that actually had a placebo sleep device total Placebo sleep device in the barracks that we said it was a mitting
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and a mega wave would enhance sleep okay the Crux of it is the group that had
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reduced lighting by doing absolutely nothing else but reducing the bright
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lights in the evening that they lived under by 4 to 6 hours in the evening um
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their run times were significantly better uh press UPS again were
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significantly better andc what was quite astounding to was their subjective well-being so how they felt they were
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scoring um while was better than the control or the um into other placebo
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group so yeah by simply reducing the bright Lighting in this sort of
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environment by doing absolutely nothing else you can get fitter okay we speculated we didn't take
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biome biometric measures or Bloods or anything like that hormones but the you know looking into the data and then what
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we concluded was that you know it appears our observation was that because they had slept better they had enhanced
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Sleep Quality better sleep quality better recovery uh better Muscle
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Recovery better cognitive function uh they perform better so by simply
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reducing the lighting bright Lighting in the evening you can get fitter and stay
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healthier uh of note in this study was that the placebo group that had a
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placebo sep device in their Barracks they were better than control so by putting a placebo sep device and telling
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you that you'll sleep better because this is a mitting an Omega wave that's going to work with your brain and make you sleep they sleep better hey so I'll
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leave it there um look hopefully some questions at the end but what I really
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want to stress is the Sleep area has been a game changer for me you know I was always bigger stronger faster in the
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strength conditioning world but the Sleep has been a GameChanger unless you sleep you don't recover unless you sleep
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you don't learn unless you sleep you are not um healthy and have good well-being so to enhance
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wellbeing in health sleep well and there some ideas for you thank you over to you Ryan awesome sweet thanks for
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introduction sir um so I'm going to start talking about nutrition now um and
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with nutrition it's one of those very kind of hotly debated things and people are always looking for the the fastest
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the newest the brightest uh thing that's available to them um but a lot of what
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I'm going to talk about today is stuff that you've already heard before hopefully with some new things added in
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but when we look at nutrition overall the majority of gains the majority of benefits you're going to
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get from nutrition comes from the 60% comes from the very just Basics it's the meeting the dietary guidelines for your
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proteins your carbohydrates your fats it's the classic eating your five plus fruit uh a day of fruits and vegetables
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increasing your fiber intake reducing saturated fat reducing sugar and increasing uh the amount of food Variety
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in your diet honestly because I for1 certainly don't always every single day consistently meet all of those
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guidelines and I'd assume that many of you also wouldn't consistently every day be meeting those values um so with
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nutrition while I will talk about many things along the way I really do just want to stress that if you just focus on
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meeting these basic guidelines they're going to have far reaching far greater uh benefits to you then by looking at
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creatin by looking at Branch Train amino acids any of those sorts of things they're the little 10% on top because
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once we do that really basic that's 60% of our performance right there then the next step from there once we're
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consistently achieving that we then go into looking at timing of food are we having carbohydrates before during after
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to uh replenish our glycogen are we having protein after exercise to promote
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recovery are we having complimentary nutrients that when combine together increase absorption and avoiding
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nutrients that inhibit the absorption of another nutrient once we start doing these things and we're consistently on a
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basis where we're knowing what we're eating before during after our training complimenting our nutrients that's when
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we look for that little one two% for the you know one or two seconds in a Sprint race or the little 5 10 minutes in a
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marathon or something like that that's once we' only once we've done these 90% of other things in our nutrition
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space do we then start to talk about and look at supp overall um so to begin with we're going
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to talk about protein um so as many of you may know protein is important um and one of its primary functions is to help
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build and grow muscle tissue but it also has uh roles in protein transport so
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particularly in between our in within ourselves there are protein Pathways that allow the flow um of different
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materials in and out of our cell so proteins are really um important in those channels there um helps keeps our
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fluid balance and it's particularly important in hemoglobin so the transport of oxygen between our muscles and our
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lungs and all around our body um and it's also an essential uh nutrient within hormone production as well and so
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one of the primary uh uses for protein is after that uh training and exercise
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so particularly um if we're doing a lot of hit training or strength training we're looking it within like a window of
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1 to 4 hours um there's no rush to get it but it's a you want to have it within
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yeah 1 to four hours post your exercise um look at getting some sort of protein
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into our bodies because our bodies once we've done all this breaking down of our muscles and overexertion of it our body
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wants to repair and try and promote uh muscle protein synthesis which is the
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building of muscle and so to do that we need to give it the building blocks give it the proteins um that it needs to be
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able to increase the size and the thickness of those muscle fibers and when we look at over all what
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you should be having for protein in a day it does depend on your size as well as your activity level so if you're in a
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low activity group so you're probably exercising three days a week um with a few walks in between and a lot lower
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intensity exercise um then you're looking at 1 to 1.6 grams per kilogram
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of body weight per day so if you're an 80 kilogram person this would look like
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80 to 128 gram of protein per day but if you're a high activity person so
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someone who's five plus um a day of or five plus a week of exercise sessions
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then we'd be looking at the higher end of 1.6 to 2.2 gram per kilogram of body
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weight per day so for an 80 kilo person again this would look like 128 to 176
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gram per day and there we see the uh on the screen the protein sources chart so
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that gives you an idea of how much protein different items would give you per 100 grams so it tends to be that uh
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nonvegetarian sources have a higher amount of protein per 100 gram so if you
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are a vegetarian it's just making sure that we're having more amounts of things like beans lendal chickpeas um that are
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we need so we can actually equal the amount of protein we're getting from meat sources
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um yeah so something like Black beans if we had 200 g of black beans which is half one of those tins that would be
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almost equivalent to three eggs uh next we'll look at carbohydrates
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so carbohydrates is the body's primary fuel source during uh intense exercise and in fact it's the only fuel source
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our body uses during highly intense exercise um because it is the only fuel
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source that we can use in spite of having oxygen so for fat mobilization uh
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we actually need oxygen to be able to uh process that and have it used for our body's exercise so a lot of sprinters uh
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powerlifters really people that do really short high intensity uh movements they have a lot of carbohydrates um so
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that they can get all of their energy really available um for those huge explosive
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movements um but there's kind of two different types of carbohydrates that we kind of look at um and it's simple
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versus a complex carbohydrates so if I point your direction to the top up there will we look at a whole grain rice
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versus a refined grain of rice so the brown Rice versus a white rice the main difference between something like yeah
32:01
whole grain whole grain bread brown bread rye bread all those sorts of things is they have the grain or the
32:08
rice uh whatever it is they have the brand intact on the outside which is why it has that dark H complexion and so
32:16
what happens is that when that goes into our gut our body takes a while to be able to digest that brand it's insoluble
32:23
fiber it's something our body needs to use a lot of uh takes a while for body
32:28
just to eat away of it before we can get into inside to The Germ and the endos sperm as well inside whereas with a
32:34
white rice because there is that brain removed that's a really easily uh source
32:39
of energy that our body can just absorb straight away without having to uh eat anything away or have that long
32:45
digestion process so they have two kind of different roles why whole grain and
32:51
brown rice tends to be more favored is because of that long slow digestion
32:56
process that we have to eat eat that away and it allows the slow release of energy throughout the day so it's really
33:02
good to have high amounts of brown rice particularly outside of exercise as
33:07
because when we eat that we'll get that slow boom that slow digestion so we'll get a small peak in our uh energy
33:13
sources a response from insulin and will slowly go throughout the day whereas when we have a refined sugar or white
33:20
rice we have a huge speak because huge peak in terms of the absorption because we just eat it straight away and it goes
33:26
straight into our bloodstream so we have a huge Peak but because it gets absorbed straight away it has a huge CH straight
33:31
after that um and so they do have two different functions as well so simple carbohydrates aren't necessarily a bad
33:38
thing we just have to know when we're using it and why we're using it for that purpose so simple carbohydrates are
33:44
really good uh before and during exercise as with the uh digestion and
33:50
breaking down of the brand that's what kind of gives us that uh Stitch feeling
33:55
or the really heavy bog down feeling during EX exercise because our body is trying to go through all these digestion
34:00
processes and during exercise our body tries to down regulate and stop the digestion so our body can focus on
34:07
Purely running faster jumping higher all of those very physical uh outcomes and it stops digestion uh so refined grains
34:15
and simple sugars really good before and during exercise as we can just absorb it straight away get it straight away to
34:21
our muscles and we can start using it and in carbohydrates are a good outside of exercise so we usually say more than
34:28
four four to six hours before exercise you can look at having a whole grain or
34:34
a whole Brown Source complex carbohydrate source and then immediately after exercise if you don't have another
34:40
exercise session within four to six hours really good to refuel our body um with some whole grains or especially in
34:47
the evening as well uh then we'll move on to Fat so fat
34:52
one of its primary functions is for um hormone production and hormone maintenance with within the body um and
34:59
there are three main types of fats we're going to look at we have polyunsaturated
35:04
and monounsaturated fats uh these ones are particularly good for our body they
35:10
promote HDL cholesterol uh which is a good cholesterol that kind of clears out any plaque build up um and reduces our
35:17
risk of heart disease um and then there's saturated fat and a saturated fat is a fat molecule that is saturated
35:25
in hydrogens um so it's really hard for our body to digest and deal with these saturated fats um and so the easy way to
35:33
identify saturated fats is anything that's solid at room temperature so things like butter U meat fat coconut
35:40
oil all of these um are stable at room temperature um and these saturated fats
35:46
are linked with increased levels of LDL cholesterol so low uh low density
35:52
lipoprotein um and they if you look at the bottom left grap there you can see what LDL tends to do on our body so when
35:59
it's traveling through our bloodstreams they start to eventually catch on the end of our or in the insides of Our
36:06
arteries and they start to form these pla uh ples in Our arteries so if you look at the coronary artery disease
36:14
there we see the initial kind of slow buildup of this LDL cholesterol and as
36:19
we keep having more of these saturated fats and we're not clearing through with HDL or anything like that they
36:25
eventually start to catch on each other and they slow build up build up all the way to the point where we get a near
36:31
blockage and our blood cannot go through the arteries anymore because our artery walls they're solid they don't move in
36:36
and out they're solid so once we pinch that all up together we get the really high increased blood pressure and
36:42
eventually once it blocks if it's in the brain it's a stroke and if if it's in the heart then it's a heart attack um so
36:50
the other way so the other fats so the monounsaturated and the polyunsaturated fats that tends to be uh any of your
36:57
seed oil olive oil avocado oils um even just foods high in fat so nuts and seeds
37:03
really good avocados and then your oily fatty fishes um have high amounts of omega-3 fatty acids which we'll talk
37:10
about a bit later um but really good for your heart health and anti-inflammatory properties as
37:16
well um so the power plate model so this is developed by the United States University their um Consortium for
37:23
health and performance so we wanted to look at they wanted to look at um a power play a classic plate model but
37:29
designed specifically for military personnel so the main difference we have is in the top right corner we have a
37:35
standown period or a power up period and it really depends on what is your
37:40
primary function for that particular day so if you're in a really highly intense highly physical uh job or especially on
37:49
the day if you're doing a really high intense activity we're going to be wanting to look at getting half our plate to be grain so we're in a power up
37:55
phase so half our plate should be grains breads pasta rice all those sorts of starchy vegetables half our plate should
38:02
be those but if we're on a lower activity day or recovering from a exercise or coming back from an
38:08
operation we should be really trying to focus on those vegetables um trying to
38:13
get as much variety as we talked about before getting all the different colors five plus a day um half our plate should
38:19
be vegetables because they have a lot of different uh nutrients within them which when combined um promote recovery and
38:25
promote overall health um so this one's particularly important
38:32
for our wi so we're looking at iron so daily intake for males is 9 milligrams per day for females this is 18
38:39
milligrams per day um but during pregnancies we increase that level all the way up to 27 milligrams per day um
38:46
so ion is an essential uh in oxygen transport immunity growth and repair I
38:52
it's particularly lower in females due to the menual cycle and the loss of blood through the menual cycle ccle um
38:58
so that's why particularly for females they tend to have more issues um with meeting their iron needs and so a few
39:05
other signs of iron low iron is low energy dizziness weakness reduced uh
39:11
endurance uh racing heartbeat and even just trouble focusing as well um so some
39:16
of the things that we can do to uh improve our levels of iron is obviously
39:22
meat has the highest source of iron and in particular it has a source called Heat iron which is a more readily
39:29
digestible form of iron um so if you aren't vegetarian I would highly recommend that you do have uh meat of
39:37
some sort and so particularly their state chicken muscles benison all of those extremely high in uh iron and then
39:45
for vegetarian sources if you are having uh non if you are sorry having
39:50
vegetarian sources then making sure we're having good high amounts of those at every single meal so that we can
39:56
really try and make up that and another thing that helps with our ion absorption as well is there are certain things that
40:03
increase our lens of ion absorption and there are things that inhibit our level of iron absorption so two of the big
40:10
ones that inhibit are tenin so tenin is anything that kind of comes in coffee and tea and then calcium as well so
40:18
obviously any dairy products um also have high amounts of calcium in them so these two if you have when you're having
40:25
your iron Source actually reduces the absorption and the amount of iron we're extracting from that source so my kind
40:32
of main tips for that is if we're having any milky drinks or if we're having coffee or tea I would have fought it 30
40:38
minutes before and 30 minutes after we're having um a really high iron Source especially if you only have meat
40:44
like once a day or something like that really making sure we're avoiding those 30 minutes before and 30 minutes after
40:50
so we can really maximize that absorption rate without any of the interfering factors and then three of
40:55
the things that can actually inhibit our absorption is Vitamin C so that's really simple with having a kiwi fruit Tomatoes
41:02
Orange any of the citrus fruits with our lunch or dinner or whenever we're having this iron sauce um as well as catenoids
41:10
so any of the orange vegetables a capsicum uh carrots two main Pro main ones um as well as fermented foods as
41:17
well so adding things like Kim cheese sauerkraut having kuch or something like that with your meal can help us absorb
41:24
that iron and really promote overall iron balance
41:31
uh so then we'll look at overall nutritional effects on stress obviously there's a lot of stress at the moment um
41:37
throughout the defense so we're going to look at some of the ways we can try and uh or some of the effects that nutrition
41:43
has on stress and how we can over avoid it so with things that increase in
41:49
stress it's kind of a lot of things that people think about already it's alcohol it's too much caffeine it's sugar and
41:56
it's saturated fat so with alcohol it's really just obviously trying to make sure we if we are going to have it just
42:02
have it in a manageable amount one or two glasses um not over consumption of
42:07
alcohol is because it does raise stress levels within ourselves excess caffeine so the average
42:14
cup of coffee has 100 milligrams of coffee in it or caffeine in it and with
42:19
our cell for a general day you shouldn't really exceed 400 milligrams and while
42:27
out in the field you shouldn't exceed 800 migr um in a really high activity or in the field something like that would
42:33
be the maximum limits and you're looking if you are having caffeine 100 to 200
42:39
milligram Max at a time and then spacing out leaving about 3 to four hours before you're having your next uh lot of
42:46
caffeine so that we're really maintaining a medium level of caffeine and we're not getting huge spikes and
42:51
caffeine sugar as usual it's just managing it absolutely fine as part of a
42:56
well Balan diet but it's just making sure we're not overindulging in one portion if we are having it we're having
43:02
it throughout the day um and even better is if you if you do really want to have it have it right before you're going to
43:08
do some exercise because as we talked about it's low in uh fiber so you're not going to get too much gut discomfort and
43:14
then all of that readily available uh sugar that's floating in around our blood um that we just consumed we're
43:20
just going to put straight into our exercise and will give us kind of an energy boost to actually complete that
43:25
exercise and as mentioned before saturated fat as it can long-term overall increase high blood pressure um
43:33
and increase risks of cardiovascular disease and things that uh decrease
43:39
effects of stress fruit and vegetables in particular vitamin C um is really important dietary fiber which I'll talk
43:46
about in the next slide but uh is really uh highly linked with our gut bacteria so our fiber feeds the good bacteria
43:52
that's within our gut and having a healthy gut is really important for having um a good mind and it decreases
43:58
level of stress anxiety and depression which we'll talk about in a second magnesium which kind of manages it's an
44:05
electrolyte that manages a lot of the channels and muscle signals within our body so having good amounts of those the
44:11
dark chocolate nuts and seeds and bananas are some of the main sources uh so they're really good omega-3 fatty
44:18
acids so as we talked about are high in olive oil uh canola oil sunflower oil
44:24
avocad salmon most fishes but particularly Salmon's really high fish um and a few nuts and seeds as well so
44:31
these are really important um and really good for anti-inflammatory properties so
44:36
removing inflammation within the body and then probiotics which I'll talk about next um so there's something
44:42
called the gut brain AIS So within our body we have something called the enteric nervous system which is the
44:48
nervous system that manages our gut health and then we have the central nervous system which manages our spinal
44:54
cord and our brain and they're linked by something called the vagus nerve so if you see at the top right there we look
45:00
at the kind of picture of what we're looking at and so the vagus nerve is a nerve that TS between the central
45:05
nervous system and the enteric nervous system and this is a biral pathway which means they can talk to each other if one
45:12
affects the other the other can also affect back up to the other one and so what this means is that when we have
45:18
disbiosis so that's kind of imbalance or problems within one of the nervous systems that feeds down the vagus nerve
45:25
and affects the other one one so we see links between poor gut health so that's a lot of
45:32
indigestion pain in the stomach just bad bacteria within the gut if we're having problems with that that's going to feed
45:38
back up to our Vagas nerve and that's going to increase levels of depression anxiety and stress within our body and
45:44
then when we're getting that stress anxiety and depression within our brain that's going to send some neuromediators
45:50
back down to our Vegas nerve and it's going to put our body into that fital flight mode which reduces the digestion
45:57
Pathways within our body and it causes problems within our enteric nervous system so if we're looking for ways more
46:04
novel ways that we can try and improve our mental health and our stress levels trying to really focus on our gut health
46:11
so that means probiotics so fermented foods yogurts sauerkraut kimchi kombucha
46:17
all really great for improving our good bacteria within our gut and then with the probiotics we need them to feed off
46:24
something those bacteria need to feed on something and the best thing we can feed them as fiber so that's our brown rice
46:29
our fruits and vegetables our uh rye bread all those really high fiber foods
46:35
they feed that bacteria and promote Health within our gut and then as mentioned before those omega-3 fatty
46:41
acids that really decrease the inflammatory responses from our body to try
46:47
and mediate some of those disbiosis and some of the neuromediators within our gut and try and reduce overall problems
46:55
um so that's everything I had from the nutrition side um so if anyone has any questions for either myself or
47:02
major Edgar I will'll take some questions um for anyone
47:07
has thank you very much Ryan um the there are a few questions that have come
47:13
through there's one that's more maybe directed slightly at Dave um any tips
47:18
Dave on how to break the habit of waking during the night and and maybe also how you get back how to get back to sleep
47:26
yep good question um one that I do get yeah look um the second part to that
47:33
question is probably a bit easier the first part how to break the cycle um
47:39
what I would suggest is look first and foremost we're all so different there's you know we all respond so differently
47:45
to different things so I'm not going to sugar coat it it's tough sometimes to find the answer but what we can do is I
47:51
go back to the Sleep hygiene if you do sleep try and set yourself up so that you do do sleep really really well I
47:58
really stressed around the lighting reduce the lighting in the hours before bed so as I said there 4 to six hours it
48:05
don't have to be in the dark just put the light you know the the lamps on with a warm glow you can still read your book
48:11
um reduce your fluid intake so that your bladder is not full when you're you're wanting to go to the toilet um is it
48:19
sorting out the right pillows getting a nice firm pillow you know are you are you waking because you're stiff and sore
48:26
so do you need to stretch uh do you need to get on a roller so you can relax a little bit more uh is it hey is it a
48:35
partner that snores you know uh do you need to look at some other options or is
48:40
it sleeping in separate rooms at times is it are there sleep atne of things going on um so yeah a little bit harder
48:47
to answer without all the facts in place but if you go back to that sleep hygiene and try to put things in place uh that
48:55
can help it and just note what you and hey that worked that enhanced my sleep a little bit a a big thing here is trying
49:01
to reduce stress as well you know not easy in the current environment but
49:06
putting things to bed as best you can before you leave the office or putting things to bed as best excuse the pun
49:12
before you go to bed but getting those notes written down in your diary if something's bugging you try and put
49:18
things in place pack your bag um have your lunch and snack ready for the gym in the morning uh have your alarm clock
49:25
ready so you know you're going to catch that train to make that meeting on time eliminate some of the stresses that may
49:30
wake you in the night the second part to that yep there's some good points with that again if you wake in the night what
49:36
should you do um what I suggest is lie there for no longer than a couple of minutes if you find you can't go back to
49:43
sleep get up and just break that break that cycle the bedroom should be a place to sleep so teach the body get up and
49:49
leave walk down the hallway you know go to the lounge again this is part of that routine set it up this is what I
49:55
personally do I have a book down in the kitchen and we have some salt lamps I can walk down and whatever's bugging me
50:01
I can write those notes crap that's right I had to brief the commander JG in the morning or the fho manager or that's
50:07
right that Bloody gym manager I had that thing I had to chase up I can write down and I know it's there or I can go and
50:14
think I forgot that I forgot my tie for my uniform I go to the Wardrobe and get that tie and lay it on the table do
50:19
something quick keep the lights down maybe a little drink of water or milk uh and then or read a couple of pages of
50:26
your book try and stay off devices and then you go back to bed and I find that really really helps but get up break
50:32
that cycle then go back to your Bard and it sort of resets the body it sounds like preparation is is
50:40
the key in as it is in many things around getting that good night's sleep and and uh not perhaps sometimes for
50:47
people it can be quite stressful waking at night so that technique of actually taking yourself away from the bedroom
50:53
and potentially jotting a few notes down might help to also break that cycle yeah
50:58
Frank and I really do stress that because this is something I've learned myself look I'm I'm not immune to some
51:03
of this as well but I I can tell you that I do that myself I'm now confident that if I wake up boom and and some
51:10
things jump into a head at the worst bloody time don't know uh yeah so I now know if I can't get out of my head I
51:16
can't go back to sleep I get up I try not to wake my wife you know I get out and I get out of the bedroom and I know
51:21
for me personally I know it works I I I try not to I try to avoid this go back to sleep go back to sleep go back to
51:27
sleep because the more you do that the more you make yourself awake I leave and I come back and yeah I'm pretty you know
51:33
I'm never going to make golden claims but that is definitely a key that does work thank you um one other one last
51:40
question uh that maybe both of you perhaps can contribute to does uh but
51:46
I'll start with you Ryan does does better nutrition improve the quality of our sleep and therefore
51:53
performance definitely so when we're looking at eating regarding sleep things
51:59
like as major Ed gu mentioned around the caffeine timing with the halflife because of that halflife of eight hours
52:06
things like that can really uh play a role in how our if quality of our sleep
52:12
overall the other things to think about is what kind of foods tend to give you
52:17
energy so particularly when we when I talked before about simple carbohydrates so one of the things that people quite
52:24
often tend to have like a you know dessert or a little little sweet snack a little chocolate before bed and that can
52:29
actually be really detrimental to your sleep because your body is primed that when it's getting these simple
52:34
carbohydrates you become alert you become awake it gives you that huge burst in energy that your body has to do
52:41
something with so if you get these huge burst of energy and you're having that right before you're about to go to sleep
52:46
then you're going to have some problems with your sleep and that 100% will affect the quality of your sleep and will overall uh affect your performance
52:54
so if you do like to have a sweet treat in the evening or a dessert or something like that even just a simple walk around
53:00
the block around your house just do something physical so when you've had that sweet treat we're using that energy
53:06
for something we've got rid of that out of our body so that when we come back to the sleep and we follow things like
53:11
sleep hygiene and all the things major Edgar's mentioned they now we won't have that added stress and energy from those
53:18
simple carbohydrates and things that we're having right before
53:24
B I'd probably just add to that nail um Ryan's nailed it there look hey we I
53:31
guess you've got to like I've said preparation you know all in the military the six piece um but yeah that
53:36
preparation thing know what works for you and stick to it however let's be realistic we love to go out for
53:42
Christmas you know time coming up Christmas functions um family dinners celebrations wedding anniversaries um
53:48
different things we go out for dinner but we probably have a bit of a crap sleep that night because everything we
53:54
love is there we go and have that big 500 oun steak with a rich sauce with the rich company we have the wine we have
54:00
the port we have their pair of teeth it's late at night oh I'll have a coffee to top that off and the and the
54:06
chocolate as Ryan said you know hey if you're going to do that just expect to have a bit of a maybe a poor sleep that
54:13
night and just counter for it so the way off with that little bit of crap sleep
54:18
for that night might actually be a thing that you need for the enhancement of your relationship or that team building
54:25
or something like that so be realistic around it prior preparation plan it and just know what
54:31
works right thanks very much um I'll I'll hand it back to you Dave I think
54:36
you have one last message for us um and we're on time cool thank you m thank you
54:43
very much Frank hey just in tune with what's going on this month um look firstly just from on behalf of uh PPS
54:50
physical performance Squadron we are member ambassadors so check out the signs in the gyms um I'm not if you can
54:56
see it there I've got my little mo going so the PTI we do have a in-house
55:02
competition as well as everything else so check that out get on board with what else is happening just in tune with that
55:08
uh just a shout out for some of you may have seen uh done a couple of things in the media recently just my Dr Dave um Dr
55:14
Dave swims project so I'm an advocate for again builds into this it's health
55:20
and wellbeing but around learning specifically for men and boys dyslexia dyslexia and learning challenges
55:27
um so Dr DAV swim.org NZ so I say that again Dr DAV ss.org NZ check that out
55:35
it'll tell you all about what I'm trying to promote with my Marathon ocean swimming uh linking into learning uh and
55:41
then diverging more into supporting all people but men and boys with learning that you know it does affect that health
55:47
and wellbeing thank you very much gentlemen um thank you for um what's been a really
55:55
informative uh webinar and very research based and and uh really appreciate the fact that
56:01
you've been able to convey so much information in in a relatively short period of time that I think is very
56:07
valuable uh to us all especially what's going on but as we lead into into into
56:13
Christmas what is traditionally a fairly uh stressful time of the year so um
56:19
thank you all very much again and um this recording will uh will appear on on ddms within the next day or two so thank
56:26
you all very very
56:35
much thank you thank you