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Health
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Improve Your Immune
System
Laugh! It’s Good for You
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Health Update:
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Health Benefits
of Laughter
Research has shown that the health benefits of
laughter are far-ranging. While more studies
need to be done, studies so far have shown that
laughter can help relieve pain, bring greater
happiness, and even increase immunity. The
propensity for laughter and a sense of humor
are a couple of the signature strengths one can
possess. Some of the many benefits of laughter
are:
fectiveness of T cells, which means a stronger
immune system, as well as fewer physical
effects of stress.
2) A good belly laugh exercises the diaphragm,
contracts the abs and even works out
the shoulders, leaving muscles more relaxed
afterward. It even provides a good workout for
the heart.
3) Laughter connects us with others. Just as
with smiling and kindness, most people find
that laughter is contagious; so if you bring
more laughter into your life, you can most likely
help others around you to laugh more, and
realize these benefits as well. By elevating the
mood of those around you, you can reduce their
stress levels, and perhaps improve the quality
of social interaction you experience with them,
reducing your stress level even more.
You can get more laughter in your life with the
following strategies:
1) There is no shortage of opportunities from
the entertainment world, both at the theater and
in the aisles of your local video store, as well
as at home with T. V. comedies. While wasting
your time watching something marginally
funny may actually frustrate you, watching
truly hilarious movies and shows is an easy
1) It increases the level of health-enhancing
hormones like endorphins, and neurotransmitters.
Laughter also increases the number of
antibody-producing cells and enhances the efway
to get laughter into your life whenever you
need it.
2) Instead of complaining about life’s frustrations
and woes, try to laugh about them. If
something is so frustrating or depressing it’s
ridiculous, realize that you could look back
on it and laugh. Think of how it will sound as
a story you could tell your friends, and then
see if you can laugh about it now. With this
attitude, you may also find yourself being more
lighthearted and silly, giving yourself and those
around you more to laugh about. Approach life
in a more mirthful way and you’ll find you’re
less stressed about negative events, and you’ll
achieve the health benefits of laughter.
3) Last but not least........Fake It until You
Make It. Just as studies show the positive
effects of smiling occur whether the smile is
faked or real, fake laughter also provides the
benefits mentioned above. The body can’t distinguish
between “fake” laughter that you just
start doing on purpose, and “real” laughter that
comes from true humor, the physical benefits
are exactly the same, and the former usually
leads to the latter anyway. So smile more and
fake laughter; you’ll still achieve positive effects,
and the fake merriment may lead to real
smiles and laughter.
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How To Improve
Your Immune System
Reduce Your Stress - Some stress can be a good thing. It’s your
body’s way of preparing for a challenge, such as giving a presentation.
But a steady stream of stress can be bad for your health. Studies show
it can even weaken your immune system - your body’s system for
fighting disease and illness. Reduce your stress by avoiding whatever
stressors you can. Take the time to relax and do things you enjoy.
Get A Pet - Studies have found that having a pet can help reduce
blood pressure, lower cholesterol levels, and improve heart health.
One study showed that having a dog can help improve immune system
development and may reduce the risks of allergies in children.
Build A Strong Social Network - We all know friends are important,
but strong social ties can also have a big effect on your health. A recent
study found that people with strong relationships were 50% more
likely to survive than those with poor social ties. To broaden your
social network, try volunteering, taking a class, or joining a group that
interests you. And be sure to nurture the bonds you already have.
Keep A Positive Attitude - Positive thoughts can give your immune
system a healthy boost. To increase your optimism, take time to savor
the things you enjoy, look for the silver lining in difficult situations,
and try not to dwell on negative thoughts. Be grateful for what you
have.
Avoid Empty Calories - Processed foods such as fast foods, snack
foods, candy, and soda don’t provide much in the way of vitamins,
fiber, or other nutrients. Instead, choose nutrient-rich foods such as
vegetables, fruits and whole grains.
Keep Your Body Moving - One simple way to strengthen your
immune system is by exercising. Getting regular exercise can also reduce
stress and help lower your risk of osteoporosis, heart disease, and
certain types of cancer. You get the most benefit when you exercise at
a moderate level a few times a week.
Kick The Nicotine Habit - Here’s another reason to give up smoking
- it weakens your immune system. According to the U. S. Surgeon
General, even low levels of exposure to tobacco can cause health
problems, including heart attack, stroke, and asthma.
Wash Your Hands - One of the easiest ways to help your immune
system fight illness is to wash your hands regularly. Be sure to use
soap and clean running water, and wash for at least 20 seconds. If
you don’t have access to soap and water, use an alcohol-based hand
sanitizer that has at least 60% alcohol.
Get a Good Night’s Sleep - Without enough sleep, your immune
system may not have the resources it needs to fight off illness. Most
adults need about seven to nine hours of sleep each night.
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Take a Little
Time Out
Massage is one of the oldest healing arts dating
back over 3,000 years ago. Ancient Hindus,
Persians and Egyptians applied forms of massage
for many ailments. Today, the benefits of
massage are varied and far-reaching for not only
physical rehabilitation programs but beneficial
for many chronic conditions, including low back
pain, arthritis, bursitis, fatigue, high blood pressure,
diabetes, immunity suppression, depression,
and more. Also, as millions of people will
attest, massage also helps relieve the stress and
tension of everyday living.
One of the most common techniques used is the
Swedish massage, which is often a baseline for
practitioners. In a general Swedish massage,
your session may start with broad, flowing
strokes that will help calm your nervous system
and relax exterior muscle tension. As your body
becomes relaxed, pressure will gradually be increased
to relax specific areas of tension in your
body. Often, a light oil or lotion is used to allow
your muscles to be massaged without causing
excessive friction to the skin. The oil helps
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hydrate your skin. If you are uncomfortable in
any way, you should immediately communicate
this to your therapist so that another approach
may be taken.
Most people feel very relaxed after a massage.
Some experience freedom from long-term aches
and pains developed from tension or repetitive
activity. After an initial period of feeling slowed
down, many people often experience increased
energy, heightened awareness, and greater
productivity, which can last for days. Since
toxins are released from your soft tissues during
a massage, it is recommended you drink plenty
of water following your massage.
There is no denying the power of massage ther-
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apy. Regardless of the adjectives we assign to
it (pampering, rejuvenating, therapeutic), or the
reasons we seek it out (a luxurious treat, stress
relief, pain management); massage therapy can
be a powerful ally in your healthcare program.
Experts estimate that upwards of ninety percent
of disease is stress related. And perhaps nothing
ages us faster, internally and externally, than
high stress. While eliminating anxiety and pressure
altogether in this fast-paced world may be
idealistic, massage can, without a doubt, help
manage stress.
So why not Take A Little Time Out and pamper
yourself with a massage... You won’t regret it!
For valuable coupons visit: mytownsbest.com • ©2013 Health and longevity • 1-888-816-2295

Reflexology
Reflexology is a non-invasive therapy that has a documented history
dating back 5000 years. It was known in ancient China and there are
paintings on the wall of the tomb of Ankhamor (a physician to the
Pharaoh) in Saqqara depicting its use around 2500 B. C.
The term “Reflexology” is a relatively recent one as the therapy was
re-discovered in the western world in the early 20th century.
There are approximately 7200 nerve endings on the feet and these
are believed to relate to various organs and glands within the body.
Through reflexology a mirror image of the body has been mapped
on the feet and it is thought that pressure applied on specific reflex
points on the feet may affect the corresponding part of the body.
The body has its own powerful healing response; reflexology aims
to stimulate this into normal functioning and once achieved, helps to
maintain proper balance. It can speed up circulation and also induce
a deep feeling of overall relaxation. Conditions many people have
reported responding well to reflexology include: Stress, Insomnia,
Migraine, Back Pain, Arthritis, Circulatory disorders.
What techniques are used in reflexology? Pressure is applied to the
feet and hands using specific thumb, finger and hand techniques.
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Stretch and movement techniques are utilized to provide relaxation
to the foot. Oil, cream and lotion are not utilized in traditional
reflexology work.
You, yourself, can most easily provide reflexology work frequently
and consistently, using self applied techniques to break up the
stress patterns in your feet and hands. Apply pressure simply using
a foot roller or, for the hands, a golf ball. It is easy to do reflexology
while doing other activities. Put a foot roller under your desk
at work, use a golf ball on your hands while waiting for the kids at
school or do either while watching television. Be creative in how
and where you apply techniques but be consistent.
Obviously, professional Reflexologists are available to you but
always bear in mind that a Reflexologist cannot diagnosis or prescribe.
Also remember reflexology is an adjunct to medical help
not a replacement for it and always seek medical help if you have
an urgent or acute problem.
The Roll Up
The roll up is a classic Pilate’s exercise that is ideal for working out
abdominal muscles. Statistics show that this exercise is the equivalent
of six sit ups. It works far better than traditional crunches and flatten
abs much faster.
Step 1: Lie on your mat with your legs stretched out straight. Allow
your belly to drop in the direction of the floor with relaxed shoulders
away from your ears. Take deep breaths, checking your alignment
while tuning into your body. Leaving your scapula anchored in your
back keep your ribs down and raise your arms above your head until
pointing at the wall behind you.
Step 2: Inhale bringing your arms over your head. As your arms
reach your ears allow your chin to drop and head and upper portion
of your spine to join the curl up motion.
Step 3: Exhaling continue to curl your body up and over in one
smooth motion toward your toes. Pull your abs in and deepen the
curve of your spine as you exhale out. Keep your head tucked with
abdominals deep and back rounded, reach for your toes.
Step 4: Inhale bringing your breath into your back and pelvis pulling
your lower abs in. Reaching the tail bone under, begin to uncurl one
vertebra at a time down to the mat.
Step 5: Exhale and continue setting each vertebra back on the floor.
Stay in an upper body curve and roll down slowly. Keep your arms
outstretched and naturally roll your shoulders down.
Step 6: Repeat steps 1 through 5, until you have completed six roll
ups.
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