ENDURE: October 24, 2014

Thinking downstream......the fine balance of pushing limits with the coziness of a coat

Spoiler Summary: It's a little bit like looking into the future with a splash of pay now or pay later mindset.....except not as much "cost" as "investment" since the payoff is pretty great.

As the wind whipped, I shivered a little.  As was the case more than once before, the spectating side of the soccer field was at least 15 degrees colder than the weather at home....and the wind....oh that wind.  I'm sure there's some very logical explanation - the topography makes it a natural wind tunnel or something, but all I really know is that it's always cold.  "Yes" I thought, as I thankfully realized that I had stashed an extra layer in the trunk for just such an occasion.  I don't remember when I did it, but I was sure happy it was there when I needed it - which got me thinking: When did I start thinking about "the odds" (in this case of being stuck in soccer-Siberia without a coat) or "the likelihood" or even "the risk" of something?  Was it always there - as in an innate personality thing?  Or was it more an age thing?  Hmm.....

Well, like most things it turns out to be an "it depends" thing.  Certainly there is a brain-development component; The National Institute of Mental Health says for example: "The parts of the brain responsible for more "top-down" control, controlling impulses, and planning ahead - the hallmarks of adult behavior - are among the last to mature".  However it's definitely got a personality component as well.  I found one research-psychologist who blogged about work he and his colleagues had done on the topic. They showed risk-taking was associated with certain personality traits, influenced not only by genes and age, but also significantly by social influences and hormones.....which of course only solidifies that the perennial adolescent answer of "I dunno" to the parental question: "what were you thinking?" is probably more accurate than it seems. It also means that the accurate answer (from a neuropsychological standpoint) to "if everyone else jumped off a cliff would you?" might be "probably".

So as I made my way back to the sideline, much more content and cozy in my added layers, I thought about the fact that thinking in terms of downstream effects (a "prevention" mindset) was pretty convenient this time, that I couldn't remember how many times I had to be chilled to the bone before I started thinking ahead and packing an extra coat.....and, of course, that I probably wouldn't get real far in trying to find out why my 10 year old left hers at home.

What would the world look like if thinking downstream was the norm from our early years?  Would we be safer and healthier? The logic and evidence of taking safety precautions and consistently healthy actions is hard to argue.  However, without risk-takers we might not have nearly the progress we so enjoy.  I could've never read a neuropsych blog on an iPhone for example. There would be no gore-tex to make my coat so warm and the freezing cold sideline in New Jersey might still be farmland if no one was willing to take a chance on turf.  So where's the sweet-spot?  Where's the balance?

Certainly "I dunno" could fit here in most cases too - but we shouldn't settle for that.  Maybe it's in the words of the most successful risk-reward manager of our time.  His risk is not a health or safety risk.....but risk nonetheless.  His resume, which includes some of the most impressive victories in history could never have been so robust without taking some calculated risk....and, well, at 84 years old and still "in the game" he's got some credibility in terms of longevity.

Nonetheless, we don't typically think Warren Buffet when we think stories of prevention....but we probably could. If we changed long-term thinking quotes like: "If you aren't willing to own a stock for ten years, don't even think about owning it for ten minutes" to "If you're not willing to invest an hour into yourself everyday now, don't even think about how great tomorrow will be" - the mindset is remarkably similar.

So in addition to knowing that "15 minutes could save you 15%" (a company Buffet owns), if you knew that 40 minutes of cardio could save you 20% on heart attack (over 10 years) and 7 servings of fruit & veggie could save you 25% on cancer, would it be worth it? If not, how many more times do you need to be standing in the cold before you pack a coat?  

Let us know when you're ready!

Have a great week,

Mike E.

CONNECT: October 17, 2014

Talk is cheap? Maybe, but conversation is king....

Spoiler Summary: Humans act on their most deeply held beliefs.....and our conversations with people we respect influence what we believe a ton....so are meaningful conversations at the root of health change?

It's been a scary couple of weeks. The Ebola virus outbreak is not something to be taken lightly.  Yet somehow, something that causes bleeding from from the eyes, ears, nose, etc and suffering which usually ends in death was a remarkably small story before it made landfall in the US a couple weeks ago. Maybe it was easier for us to ignore when it was so far away? Maybe "it won't happen to me" was mostly true? But once it was real....and relatively close to home....the conversation abruptly changed.

Whether it's your profession or not, when we all start thinking-about and talking-about the same things, we're much more likely to start pulling in the direction of progress; The Ebola conversation is an excellent example of how conversation leads to commitment (belief) which becomes action which eventually swells to momentum....and when there's momentum, things begin to change.

The Process

It starts with awareness and high-alert: In this case a pair of American mission workers are flown from the front lines to Atlanta, GA for an experimental treatment for what experts say is Ebola.  Both survive the ordeal and American citizens are now far more aware of the largest Ebola outbreak in history (primarily impacting the Western African countries Liberia, Sierra Leone and Guinea) which was getting pretty small press before this incident.

Some weeks later the first case of Ebola discovered on American soil is diagnosed in Texas.  The Center for Disease Control and Prevention begin "contact tracing" (see how it works HERE) in an effort to block the spread.  At the same time Americans start educating themselves furiously (some with good information, some not) as Ebola-attention churns and eventually explodes on September 30th where the conversation (as measured in tweets about Ebola) swells to 11 times the previous day and more than double the previous 30 day record. The internet literally lights-up with related activity as we try to wrap our collective brain around what is happening and what it means to us (see interactive graphic HERE).

Now, there's momentum.  The news is talking about it; people are contemplating "what would I do?", the President is cancelling plans, 95.5 WPLJ is making CDC jokes in the morning and resources are beginning to mobilize.

Can we learn anything from this scary but powerful "viral" spread of information? Is there anything positive here? Perhaps. Maybe now that this terrible virus has captured the (ever-shrinking) attention of society, things will improve.  Let's hope.

Communicable disease deserves our attention....but so does non-communicable disease?

Although most of us have yet to have a personal connection with Ebola (and we're hopeful it stays that way), there is no shortage of health-topics worthy of our attention and energy.  Heart Disease continues to claim nearly 600,000 lives annually in America alone and Cancer takes another 575,000 meaning nearly every person in America will be impacted (either personally or by way of someone they know/love) in their lifetime. Said another way, we lose more lives to those two diseases annually than will be born next year in ALL eastern states combined (excluding Florida).  Scary.

And with growing evidence that the vast majority (nearly 9 of 10) of heart disease cases are preventable with lifestyle changes.....and strong evidence that many forms of cancer are too...we're not helpless or hopeless. So what are we missing?  Do we need more or better technology?  Not-so says the science....we have the information....we have the tools....and we know what works; and yet, many more will die than need to (read a Cardiac Electrophysiologist's take on it HERE).

It seems what we really need to stop the spread of these diseases (or accidents in the workplace or injuries at home, etc) doesn't start with better or more cures necessarily....it starts with more or better conversation because, as previously stated, conversation becomes action....and action (when sustained) gets things done. Admittedly, the conversation on prevention is not lighting up twitter, but it is happening.....and every single one of us can play a role. Whether it's about Ebola, or heart-disease or slips/trips/falls - we can fix it whenever we decide it's important enough.

Talk to your co-workers.  Talk to your loved ones.  Talk to your friends.  Tell them that we can all do a little better.  Show them how you got started and the impact it's making in your life.  Explain how many setbacks you had before you had your breakthrough.....and why it was still TOTALLY WORTH THE EFFORT.  Hear yourself saying "if I can do it, ANYONE can" out loud and with passion.....because it's the "doing it", every single day, that's going to stop the injuries and the diseases we face....but way before we do it, we must believe we can.....so help the process along - and keep the conversation rolling.

And if you haven't gotten started or you haven't had that breakthrough.....believe it - you can.

Have a great week,

Mike E.

RECOVER: October 10, 2014

What it means to be GOOD tired....

Spoiler Summary: Fatigue is one of the greatest equalizers we face.  It can be the factor that sets us up for mistakes and even injuries. With long-term exposure it can lead to many illnesses and is tied to chronic diseases of all kinds.  But sometimes......we bask in it.  

This week was one of the busiest of the year for my team......mornings that started well before the sun and days that didn't conclude until after it set - an all out blitz that kept us hopping. And even though it's not quite over and yet the fatigue is clearly written across nearly every face, it will surely go down as one of the most fulfilling.  So how is this possible?  If "Fatigue makes cowards of us all" and fatigue is the injury/illness precursor that we know it to be (I consider it something like "anti-prevention serum") then how can something that feels a lot like "good tired" really exist?  The answer? Purpose.

________

"What's the point? I mean seriously....why do care so much? People don't change." Those weren't always the exact words, but the message was clear and consistent....it's a message I used to hear a lot and it's a message I used to really hate hearing.  On one hand, it drove me crazy because it's just not true; and on the other it bothered me knowing that one person's (sometimes jaded) view could easily drag down someone who was not as strong a believer in the ability to improve one's health as I was. Because it's often slow and takes multiple attempts in most cases (many of which feel like failures), people do change and it happens all the time.  With that in mind, we've made it our purpose to celebrate those successes with the people who are pursuing them, to hold them up as a strong reply - evidence to those who need it  and refreshing energy for those who believe - it can be done - and this week there was no shortage.

• I got to witness a person who had lost weight, see the significant impact it could have on his blood pressure (what we both agreed was the best levels we'd seen in several years) and watch him smile at blood work that had also improved drastically.

• There was another who pulled up a spreadsheet he had been keeping that showed a steady march toward better health over the last months - I was honored to encourage him to keep up the great work.

• I got a few minutes to discuss a professional conference that one of my team members had returned from where the featured concept was better linking workplace safety to worker health (the first conference of its kind despite folks like us yelling from the rooftops to anyone willing to listen for the last decade)

• I was invited to sit in with some business leaders who were determining how best to make health improvements in their organization because they saw the obvious link it had with work performance

• I was even flattered by a handful of folks who shared kind feedback about reading this weekly letter who felt that it resonated with them in their health journey

• And this morning, when I least expected it, I was forwarded an email that was short and to the point - but no less awesome.  It was from a member of my team and it simply read - "congrats to this guy....he lost 100 lbs since last year!" with the results of a health screening he had performed earlier in the day attached - Awesome.

So, despite the fast paced, long and draining days (10+ miles of walking according to my "wearable" on Tuesday alone) and a healthy respect for the risk that fatigue brings - I wear this week's fatigue with a smile - because when you're beat from doing something that you know is helping to make a difference - the fatigue feels a lot like fulfillment.  It comes down to purpose - and sometimes, that's literally what gets you up in the morning....very very early.

It can be done and we're ready when you are.

Have a great week,

Mike E.

CONNECT: October 3, 2014

Lean On Me...

When You're Not Strong

    

    

Spoiler Summary - So you're not in perfect health and you're ready to make a strong comeback? Tell the important people in your life that you love them....and let the power of ELEMENT #5 go to work.

Last week I wrote about a powerful new study that added strong support to a wild claim - one that my team makes on most days of the week: injuries, negative conditions and disease are largely preventable. In the case of heart attack, 86% preventable as evidenced by the study of several thousand men over more than a decade.  I talked specifically about four of Pro-Activity's "ELEMENTS" (MOVE, FUEL, RECOVER and ENDURE) and the powerful impact they can have in helping prevent heart attack.

But what if you already HAVE the problem? What if you already have a disease? Then what?

Well, not surprisingly, the same elements apply.  Physical Therapists help people restore their mobility and strength using exercise (MOVE) for injuries all the time. Nutrition experts use dietary approaches to help speed up recovery in athletes (FUEL) after a grueling training session, and regular rest cycles are needed tonight to give our bodies & minds a chance to repair from today's grind and make sure they are ready for the trials of tomorrow (RECOVER). We need to balance all three to guarantee we are giving ourselves the best chance to get through the storms of life and ultimately ENDURE.  So just like staying healthy in the first place (sometimes called "primary prevention"), we use the same formula when we've slipped,whether a little, like some symptoms or signs or a bunch, like an injury or an illness.

However, there's one element that seems to get glazed over with most folks.....one that people understand at the gut level, but have a much harder time making sense of.....and, as new research on the topic once again has demonstrated - Bill Withers was onto something when he wrote the famous song "Lean on Me".  We call this element CONNECT and, although perhaps not as well understood as the first four, it's very important.  

People with strong relationships simply perform better in the long run.  In the workplace they have less injuries.  Outside of the workplace they have a lower burden of disease and a better quality of life and....when they do get sick or injured (such as a heart attack)......as evidenced by new research published in the Journal of the American Heart Association on 9/30 - they have better health status, quality of life and a lower risk of depression at 12 months than those who don't have the same support.  Said another way - social connectedness and the quality of our relationships influences our ability to recover from serious injury or illness.

This is so hugely important is warrants a replay:

Social connectedness and the quality of our relationships significantly influences our ability to recover from serious injury or illness.

Think you can do it all alone? If you can, it won't be forever.  Think you're better off keeping the world at a distance?  You might be, but the effect is temporary.  On the other hand, if you think a genuine smile, retelling some old stories or sharing some deep belly laughs with family and friends not only makes you feel better in the moment, but makes you better overall,  You're right.

By the end of your career you'll have spent as much time with the people at work as you have with almost any other group of people in your life....make it count.....for them AND for you.

Have a great week,

Mike E.

MOVE: September 26, 2014

It's Not Reserved for The 1%

Spoiler summary: If putting the odds in your favor is as straight forward as it seems, why is it so rare?

I walked up behind a couple of guys who were walking down a corridor talking this morning and couldn't help but overhear the conversation.  One said to the other, "well, don't lose too much" showing obvious concern for his coworker and friend......It was at that moment that I recognized the (now far thinner) face of the second and I said "you're doing great - keep it up" and the face smiled back at me.... We started talking about something we have had many conversations about before.  The only difference was, this time, he was talking from the perspective of a guy who had lost a bunch of weight instead of from the perspective of a guy who wanted to.  We chatted a little bit longer and he told me he was getting ready to start putting some time in at the gym in an effort to build on top of his now far leaner and more efficient frame......and then he said some incredibly powerful words....."I haven't been able to get consistent, but I know I need to do it.  It was a big deal for me to commit to get the weight off, but I just haven't been able to make that same commitment and put the time into exercise that I need to.  I know I'll do it when I'm ready".

There it was, the key phrase "I know I'll do it when I'm ready".  Seems like a simple enough phrase, but there's nothing simple about it.  When you know you need to make a change but you're not sure how to (or in some cases if you can) it takes a ton of internal dialog to get there, it takes courage to speak the truthful message "I know I can, but I probably won't.....until it's important enough....and then I will".  It'd probably be easier to simply say "I can't" or "since I can get away without it for a while I won't" or get stuck talking about "should", but not this guy - he had already looked within and realized the change was needed, he already believed that it was possible, and he knew the effort would be worth it in the long run.....but he also knew he hadn't found the internal urgency yet; which, ironically, is precisely why in the long run he has a better chance than most of succeeding.

Making a health change is not complex:  Another big study, this one published only a few days ago for example, demonstrated that in more than 20,000 men over 12 years those who maintained the healthiest lifestyle had an 86% lower likelihood of having a heart attack than those who had the least healthy lifestyle.  The researchers concluded that up to 80% of heart attacks could be prevented by bringing 5 key health-areas in line.  

Not surprisingly, the simple (but certainly not effortless) formula sounded remarkably familiar to us:

MOVE: The successful men did greater than or equal to 40 minutes of cycling or walking per day AND dedicated more than 1 hour exercising per week.

FUEL:  The most successful men were in the top 20% in regards to dietary patterns.

RECOVER: The healthiest men gave their bodies the best chance to recover from the daily grind by not smoking and by consuming alcohol only moderately.

The result? They had low central adiposity (i.e. minimal belly fat), they maintained a healthy body weight and, in other words, their health, function and quality of life was better set up to ENDURE.....nearly 86% better from a heart disease perspective.

MOVE + FUEL + RECOVER greatly improves the odds of ENDURE.

So why then was this great outcome only seen in 1% of the 20,000 men?  Meaning 99% didn't.  Were they just ahead of their time? Were they the super motivated few?

Equally curious, why did 8% of the men in the study skip all of the health actions on a regular basis?

Was it because they didn't know?  Was it because they didn't care? Was it because they weren't ready to put in the effort? Was it all of these to some degree?  Maybe.  

We've learned a TON since 1997 when these guys were included in the study.....and if they didn't know, is it likely that they cared?  Probably not. However within 10 years evidence on things like exercise & nutrition had begun to mount, so surely it wasn't a completely foreign concept....so why then?

Some would surely cite a lack of time, some might say lack of equipment or access and others might even say social pressure against it in their network of friends or family - to some degree all would likely be right....yet 1% did it anyway.  1% of these men found a way to overcome the barriers and CONNECT their actions to the evidence and therefore, the dots together.

Health is not reserved for the 1%, it's reserved for the individuals, groups and communities who are willing to make a consistent effort over time.

It's not complex, but it does take effort - and it starts whenever you're ready.

Now go do something extraordinary,

Mike Eisenhart, PT

Managing Partner, Pro-Activity