gratitude Archives - Amazing Health Advances

How Purpose, Gratitude & Control Safeguard Your Memory, Mood & Modality

The AHA! Team — Wed, 06 Aug 2025 18:12:43 +0000

S.D. Wells via Natural News – What if the secret to protecting your memory wasn’t found in a pill or a brain game, but in something far simpler—happiness? Happiness as a Brain Protector: A 16-year study reveals that higher levels of well-being (happiness, purpose, autonomy) predict better memory retention and slower cognitive decline—not the other way around. Beyond Traditional Factors: Well-being’s benefits persisted even after accounting for exercise, social connections, and stress reduction, suggesting it independently supports brain health. Autonomy Matters: Participants who felt more in control of their lives showed stronger memory performance, highlighting empowerment as a key cognitive safeguard. Actionable Well-Being Strategies: Cultivating meaningful relationships, purposeful activities, gratitude, and lifelong learning may offer long-term protection against memory decline—starting at any age. Happiness Could Be the Key to Preserving Memory, Landmark 16-Year Study Finds” What if the secret to protecting your memory wasn’t found in a pill or a brain game, but in something far simpler—happiness? A groundbreaking 16-year study published in Aging & Mental Health reveals that individuals with higher levels of well-being experience slower memory decline as they age. Tracking over 10,000 adults aged 50 and older across England, researchers discovered that emotional health—encompassing happiness, purpose, and autonomy—may be a powerful predictor of long-term cognitive function. The findings challenge conventional approaches to brain health, suggesting that cultivating well-being could be as crucial as diet or exercise in safeguarding memory. The study, conducted by researchers from the University of Liverpool and University College London, measured participants’ memory and well-being every two years from 2002 to 2018. Using a simple word-recall test—a reliable indicator of early dementia risk—they found that those with higher well-being scores consistently outperformed their peers, even after accounting for factors like depression, exercise, and social activity. Lead researcher Amber John emphasized the significance: “Our findings are important in proposing that good well-being predates better memory rather than vice versa. This suggests that improving well-being could protect against subsequent memory decline.” Unlike fleeting happiness, well-being in this study was defined as a deeper sense of fulfillment, confidence, and control over one’s life. Notably, participants who felt more autonomous showed the strongest memory retention, hinting that empowerment—not just positivity—plays a critical role. While the exact mechanisms remain under study, prior research suggests multiple pathways linking well-being to cognitive health. Positive emotions reduce chronic stress, which damages brain regions like the hippocampus—a hub for memory formation. Social engagement and purposeful activities, both linked to happiness, also stimulate neural connections. Yet this study went further: even after controlling for exercise, social ties, and mood disorders, well-being still predicted better memory. Joshua Stott, a senior researcher, called it “an important step toward understanding the interplay between well-being and memory over time.” Emma Taylor of Alzheimer’s Research UK, though not involved in the study, noted the implications: “People over 50 who reported they felt happier and more fulfilled in life had a better memory over time.” While causation isn’t proven, the correlation is strong enough to rethink prevention strategies. A New Prescription for Brain Health: Cultivate Joy Traditional approaches to memory preservation often focus on avoiding harm—quitting smoking, managing stress—but this study flips the script, urging proactive well-being. Researchers recommend evidence-backed practices: Meaningful relationships: Strong social ties boost both happiness and cognitive resilience. Purpose-driven activities: Volunteering, hobbies, or work aligned with personal values enhance mental acuity. Autonomy: Making daily choices, however small, reinforces a sense of control. Gratitude practices: Simple habits like journaling positives can shift long-term well-being. Taylor added, “It’s never too late to start taking steps to keep our brains healthy throughout our lives.” In a world where dementia looms as a growing public health crisis, this study offers a hopeful, accessible strategy: prioritize happiness. While more research is needed, the message is clear—well-being isn’t just a luxury; it’s a potential lifeline for the aging brain. As science continues to explore natural protections against cognitive decline, one truth emerges: a joyful life may be the best medicine of all. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies, including happiness, for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate disease and disorder. Sources for this article include: NaturalNews.com NaturalMedicine.news To read the original article, click here

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The Most Important Thanksgiving Recipe

AHA Publisher — Wed, 23 Nov 2022 08:00:03 +0000

Dr. Don Colbert – What is your most important Thanksgiving recipe? Your amazing turkey recipe? Your favorite mashed potatoes? The family’s secret-ingredient pumpkin pie? How about a grateful heart? A content attitude? How about peace and joy for Thanksgiving, the Holiday Season, and into the next year? God’s given us a recipe for these as well. In fact, you can start today with the most important Thanksgiving recipe. It can set your tone moving forward. This year, let’s focus on different ingredients. Ones that can change our lives. The Most Important Thanksgiving Recipe 1 PART GRATITUDE We’ve talked at length about ways to practice gratitude during the last few years. In fact, one of the best ways is to simply keep a gratitude journal to document things for which you’re grateful, big and small. You can write your gratitudes throughout the day, at the beginning of the day, or before bed. Thank God. Make this your lifestyle. What’s more, you can bless others with your gratitude by writing a note to someone. Let them know why you’re grateful for them. This may spur a whole circle of gratitude around you. It’s a great first ingredient! 1 PART CONTENTMENT Gratitude and thanksgiving are great, but what if we went beyond the blessings and truly learned to be content? Paul wrote: “I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.” (Philippians 4:12). While you’re listing the things for which you are grateful, what if you continued the list with “I am content with” and listed the things in your life with which you are wrestling? The things that make you anxious. The things that are troubling. What if, instead of glossing over the hard things, we listed those, lifted them in prayer to God, and determined to be content in our trust in Him? Of course, this does not mean we aren’t motivated to change bad situations. Paul was an incredibly motivated, active person. But perhaps listing the bad alongside the good and trusting God is the key to changing our hearts and our situations. God never asked us to fake it and pretend everything is great. In fact, Jesus instructs us to give our anxieties to Him. We can acknowledge them. There’s power in this. In fact, Paul, after stating that he has learned to be content in everything, proclaimed: “I can do everything through him who gives me strength.” (Philippians 4:13). 1 PART PEACE Oftentimes, as we spend more time being grateful and becoming content, as we give our burdens to God, peace and joy follow. Miraculously, this can happen even when our circumstances don’t change. Peace is a condition of our hearts, not our environment. God tells us how we can experience peace: “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” (Philippians 4:6-7). Within the most important Thanksgiving recipe, may you receive the amazing gift of peace. 1 PART JOY What gets mixed in after we are grateful, content, and peaceful? How about joy? This last ingredient is the outward expression of all that God has done in our hearts. He can change us from anxious and negative to gracious, content, and peaceful. Even joyful! As He does, let your joy burst forth. What Can Gratitude, Contentment, Peace and Joy Do for Your Body? Although our spiritual Thanksgiving Recipe is the most important, it affects our physical health as well. In fact, we see in research that gratitude and contentment, which bring forth peace and joy while reducing anxiety, improve our health. They encourage: Stronger mental health: Amazingly, you can decrease cortisol (the stress hormone) by up to 23% by practicing gratitude (1). What’s more, healthcare practitioners have sustained lower perceived stress (decrease of 28%) and depression by keeping a gratitude journal (2). Controlling cortisol is crucially important to overall health. Healthier Hearts: In studies, gratitude is associated with better cholesterol levels, lowered blood pressure and decreased heart rate variability. This all works together to improve cardiovascular health and overall health (3, 4). Ease with Change and Healthy Habits: Some benefits of gratitude work in reverse. Researchers have found that those who practice gratitude also tend to make healthier choices. Specifically, there’s an association between those who are reportedly grateful and less use of tobacco, more exercise, and better food choices (5, 6). On the flip side, gratitude intervention shows promise when helping patients increase healthy habits. In one study, 31% of participants quit smoking and maintained abstinence after 6 months, compared to meta-analysis averages of 23% with a nicotine patch alone (7). Stronger Immune Function: Gratitude and optimism can actually improve your body’s response to inflammation. Studies have found that our bodies produce more disease-fighting cells when we are grateful and optimistic (8). In addition, anytime you reduce cortisol, you maintain a healthier balance with DHEA levels. This supports healthy immune function (9). Better Sleep and Healthy Aging: One key factor to healthy aging is brain health. One necessity for brain health is sleep. Fortunately, gratitude supports better sleep (10)! In one study, gratitude was linked to a 10 percent improvement in sleep and a 19 percent decrease in depression levels in patients with insomnia (11). What About Thanksgiving Food? Of course, the food is great too. Let’s celebrate with some of our favorite Keto Zone Thanksgiving favorites: Keto Zone Thanksgiving Menu: Keto Zone Stuffed Mushrooms Keto Zone Pumpkin Soup Keto Zone Thanksgiving Turkey with Gravy Keto Zone Cranberry Jam Keto Zone Cranberry Walnut Roasted Brussel Sprouts Keto Zone Cauliflower Mashed “Potatoes” Keto Zone Green Bean Casserole Keto Zone Thanksgiving Stuffing Keto Zone Pumpkin Cheesecake Bottom Line This Thanksgiving, consider a new recipe with new habits (ingredients). Start with daily gratitude and add daily contentment. Give your thanksgivings and anxieties to God. Then, notice the peace in your heart. Finally, let your joy shine through. Let’s make this entire Holiday Season a springboard of God’s goodness into next year. To read the original article click here.

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How to Make Healthy Choices When It Comes to Eating, Drinking, and Staying Positive During the Holidays

AHA Publisher — Fri, 17 Dec 2021 08:00:23 +0000

California State University, Dominguez Hills via Newswise – As the holiday season approaches and 2021 draws to a close, three psychology professors from California State University, Dominguez Hills share research-based ways to form healthy mental habits and support overall well-being during this busy time. Available for interviews. Positive Thinking and Gratitude – Giacomo Bono Associate Professor of Psychology Giacomo Bono studies how qualities of social relationships contribute to mental health, the benefits of gratitude, and the development of resilience. He is the author of Making Grateful Kids: The Science of Building Character Given the stress of this years, how can people take care of their mental health during the holiday season? Humans are wired to focus on the negative, but don’t just cherry-pick the bad stuff. Accepting a balanced view of your life will help your perspective. Have self-compassion and patience for yourself and others. Acknowledge your own improvements and focus on your sources of strength. Celebrate your cherished relationships, appreciate how much you’ve been through and grown, and appreciate if things could have been worse. You can be a blessing to others with simple gestures and phrases of kindness, and it will help you, too. What are some tips for mental health during the holidays? Like mindfulness, gratitude is a reliable way to support mental health and personal well-being. The trick is practicing it in a way that you enjoy, and remembering to do it. There are so many different strategies for practicing gratitude. There’s journaling, thank-you texts, or taking a moment to call someone you’ve been meaning to appreciate. High-five or hug them, and tell them why they matter to you. Remember, it’s in practicing that gratitude benefits your well-being. Alcohol Use – Kevin Montes Assistant Professor Kevin Montes researches addiction and alcohol use, including protective behavioral strategies that minimize the negative consequences of alcohol consumption. What can someone do to avoid drinking alcohol during the holidays? You can let friends know that you don’t want to drink. If going to a public place, don’t bring money or a credit card—this will limit your ability to purchase your own drinks. You can also try to always have a non-alcoholic drink in your hand. What should someone do if they feel pressure to drink? Friends and family may pressure you to drink because it normalizes their own drinking behavior. It also may be that you are perceived as being more fun when you are intoxicated. Regardless of why friends or family pressure you to drink, you are the only one who is in full control of how much (or how little) you drink. Here are some strategies for responding to others, including if someone asks why you’re not drinking: “No thanks” “I am taking it easy tonight” Food Choices – Kaylie Carbine Assistant Professor of Psychology Kaylie Carbine researches how our brain and cognition play a role in our eating habits and decisions. What are some strategies for making healthier eating choices? One of the best things to do is to normalize your favorite holiday treats by allowing yourself to have a few of them every now and then instead of restricting them to one specific gathering. With eating and dieting, restricting foods never goes very well. Your body will start having cravings, and then you tend to overeat those “forbidden foods or treats” when you get access to them. To avoid overeating, one strategy is to eat normally before attending a gathering. That way, you’re not restricting and then overcompensating. It’s the same idea as not going grocery shopping while you’re hungry. If you can be comfortably full before a holiday meal or party, it will help you listen to what your body needs. Eating slowly is also helpful, because it gives your brain time to recognize feelings of fullness. It also helps you to enjoy the whole process of eating, gathering, and socializing, because you can be more focused on what’s going on around you. Are there any ways to “train my brain” to make better eating choices? There’s been a lot of research around improving cognition—how we’re thinking and making decisions. The research I’ve done in my lab shows that exercise is extremely beneficial in improving your brain. It allows the organ to get the resources and nutrients it needs to perform at its highest level, so you can have improved cognition when making decisions about food. In a study we did, people had lower levels of attention to high calorie foods and unhealthy foods after they exercised. The exercise allowed them to better control that attention and have better cognition. The great thing is that you don’t have to go out and run a marathon. Even a 20-minute walk can benefit you. How can I overcome feelings of guilt and anxiety around food, and be kinder to myself? One of my favorite sayings from the Eating Disorder Center is “you can’t hate yourself into healing.” Feelings of guilt and being upset are not going to lead you into better choices or having a healthier diet. Overeating happens, especially around the holidays. Instead of focusing on the food choices you made, focus on the fun times that you had and the joy you got by sharing the food you made or ate. While there’s always room to improve, you don’t want those feelings to overshadow the positive emotions you had about gathering with friends and family. To read the original article click here.

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12 Easy Daily Healthy Immune Habits

AHA Publisher — Thu, 11 Nov 2021 08:00:52 +0000

Dr. Don Colbert – Each day you wake up to new experiences, challenges and opportunities. You likely think about the tasks ahead at the beginning of the day. Within that time, do you think about ways you can support your immune system? Or, healthy immune function habits that promote whole body health? If not, we have a cheat sheet for you. Here are 12 Daily Healthy Immune Habits that are easy to implement starting today. Moreover, here’s how simple habits affect immune function both positively and negatively. How Can Habits Support Immune Function? There are a few different ways lifestyle habits can affect immune function. First, they can reduce inflammatory actions and oxidative stress in the body. Next, they can activate immune cells directly. Third, they can indirectly affect your immunity. For example, high blood sugars are associated with increased infection risk (1), while controlled ones are not. Lastly, and on the other side, they can negatively impact immune function by diminishing the health of immune cells or degrading the body’s overall health. Your daily habits matter. Throughout each day, you can choose to support your immune function. Make your habit choices wisely. 12 Daily Healthy Immune Function Habits 1. GRATITUDE WHEN YOU WAKE How can you prioritize your health and immune function right when you wake up? You can be purposeful to start the day with gratitude. Whatever lies ahead in your day, you can be grateful for something or someone to start. How does this support immune health? Gratitude is one of our daily immune support habits because it can reduce stress and cortisol. Cortisol increases inflammation in the body. What’s more, gratitude can improve sleep while reducing stress. A study of 400 individuals found that writing gratitudes during the day and/or before sleep improves both the quality and duration of sleep (1). Another study found that gratitude was linked to a 10% improvement in sleep and a 19% decrease in sadness levels in patients with health issues and insomnia (2). For an extra boost, combine your time of gratitude with meditation. Focus on the moment, the day, and those things for which you are grateful. Be present in these thoughts, not thinking ahead or behind. Incredibly, this sort of mindful meditation can stimulate the immune system. Its benefits include improvements in specific markers of inflammation, cell-mediated immunity, and biological aging (3). 2. ICE-COLD SHOWER FOR BETTER IMMUNE FUNCTION Not everyone enjoys an ice-cold shower or burst of cold water in the morning. But for those who can stand it, it will support immune health! How? First, cold showers are linked to an improved immune system. A recent study from the Netherlands found that cold showers significantly reduced sick days in workers. In fact, 30 seconds or more of cold showering per day reduced sick days by 29% in the study. Additionally, more than half the participants decided to continue the cold-shower practice after the study since they were convinced by the results (4). Why would cold water improve immunity? It’s thought that cold-water-stress induces the production of catecholamines, which may play a critical role in supporting the immune system. 3. TAKE YOUR VITAMINS Specific vitamins, minerals and compounds support your immune function. While you can certainly eat foods that do so as well, supplements can bolster immunity with larger amounts of isolated nutrients. Specific immune-supporting nutrients include vitamin C, B-vitamins, elderberry, zinc, and vitamin D3 (5, 6). If you’re looking for a one-stop-shop for all of these compounds, try this supplement. Dr. Colbert’s Immune Support contains each one in amounts designed to support your immune system best. 4. GET OUTSIDE INTO THE SUNSHINE EARLY There are many benefits to getting outside. And, the earlier you do it, the better. Sunshine and time outdoors both support immune health, for free! They: Increase vitamin D production: Optimal vitamin D levels are associated with fewer seasonal illnesses. What’s more, optimal vitamin D levels support health throughout the body, from bones to skin to organs Improve melatonin levels, especially if you’re out in the early hours after waking. Why does this matter for immune function? Optimal melatonin improves sleep, and sleep is directly beneficial to the immune system Improve mood, which decreases cortisol to support healthy immune function Get outside whenever you can, and aim for early hours if possible. 5. DAILY HYDRATION FOR HEALTH AND REDUCED CORTISOL Did you know that fluid restriction and dehydration may increase cortisol in your body? This becomes especially true if you are participating in an outdoor activity (7). To reduce cortisol and therefore inflammation, hydrate your body regularly. As a bonus, you’ll promote overall cell health and skin. One recent study has shown that increasing water consumption by 2 liters per day improved skin condition and physiology, even in those who already consumed high amounts of water. The researchers concluded that this increase and improvement in skin health would likely have the most positive effect on those with lower daily water consumption (8). If you want to take the immune and health benefits even further, drink green tea for part of your daily hydration. 6. MEALS WITH IMMUNE SUPPORTING FOODS Throughout the day, choose foods that are anti-inflammatory and full of antioxidants. Vibrant fruits and vegetables, healthy fats, nuts, spices, and protein often fit the bill. Specific foods include: Fish and seafood Healthy fats such as extra virgin olive oil, avocados, MCT oil powder, and more Vibrant vegetables and small amounts of fruits Cacao, spices, and herbs such as ginger, garlic, basil, and more Potent greens and herbs like spirulina, wheatgrass, milk thistle, and more Great foods can be delicious and promote healthy immune function! 7. MOVE YOUR BODY Exercise provides a powerful 3-punch combination of immune function, health, and healthy aging. It: Modulates antioxidant and anti-inflammatory effects in the body by supporting neuroprotective action, increasing circulating of anti-inflammatory markers, and improving antioxidant defenses (9). Promotes overall body composition and healthy weights. Unhealthy weights are associated with a decline in immune function. Decreases blood glucose. High blood sugars are linked to worsened infections (1). 8. LAUGH AND ENJOY HEALTHY RELATIONSHIPS What do healthy relationships and laughter have to do with immune function and overall health? Incredibly, the Harvard Study of Adult Development has shown that good social relationships promote physical and mental health, provide a buffer against loneliness, increase longevity, and foster happiness. The Harvard Nurses’ Health Study found similar results. This means less anxiety and cortisol, and better health outcomes. Next, laughter further reduces cortisol, increases dopamine, and increases endorphins. These chemicals decrease discomfort, cortisol (10), and depressed moods (11) while elevating cellular health. 9. STARTING MID-EVENING, EMPLOY INTERMITTENT FASTING Around 7 pm in the evening, consider starting a daily intermittent fast to support your health and immune function. Amazingly, there are many documented benefits to intermittent fasting including: Immune function support (12) Improve cholesterol markers* Reduced triglyceride levels* Improved aging* Healthy weight changes without negative cellular adaptations* Reduced blood sugar abnormalities* In fact, many studies have shown that intermittent fasting supports healthy aging, brain health, heart health, and blood sugars (13). To add intermittent fasting to support immune health, aim to fast 15-16 out of the 24 hours per day. Simply finish eating dinner at 7 pm each night, and fast with only non-carbohydrate liquids (like coffee) until 10 am or so. 10. SLEEP: 7 OR MORE HOURS PER NIGHT Good quality sleep has many health and aging benefits. These include: Reduced daily cortisol* Healthy immune function* Better melatonin levels* Less depressed moods* Less inflammatory reactions* Healthy body weight* Healthy heart function* It’s a cycle. Good sleep begets good sleep, and lack of sleep increases cortisol for up to 24 hours which negatively affects sleep again (14). Lack of sleep has also been shown to reduce mental performance and alertness while increasing inflammation and cortisol (15). 11. DE-STRESS BEFORE BED Amazingly, stress and high cortisol levels can negatively affect immune function and response (22). You can fight back with an amazing all-natural stress-reducing oil. Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health across the body’s systems while combatting stress. In fact, it’s nature’s best stress relief. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to: Support healthy, stable moods (16) Promote stress relief and normalized cortisol levels Support comfortable, healthy joints (17) Encourage healthy sleep habits (18) Promote healthy skin with fewer irregularities and blemishes (19) Support healthy brain and nervous system functions (20) Encourage healthy cardiovascular functions and normalized inflammatory actions (21) 12. FAST FROM FROM DETRIMENTAL FOODS AND DETOX THE BODY REGULARLY Here’s another healthy habit with a big punch! Get rid and detox from the foods that have a negative effect on health and immune function. It’s time to reduce sweets, sugars, and refined carbohydrates, omit processed food fats like soybean oil, and help your body detox from the build-up of toxins and chemicals. How? The easiest and most effective way is to follow the Keto Zone Diet. In fact, Dr. Colbert’s Gut Zone Bookprovides a complete road map to reducing these foods, achieving a healthy weight, and supporting healthy immune function. Bottom Line Ready to support immune health every day? You can do it! These easy healthy immune function habits can be implemented together, or one at a time. Focus each day on your immune system and promote health throughout your body! To read the original article click here.

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Benefits of Laughing + How to Laugh More Often

AHA Publisher — Fri, 05 Feb 2021 08:00:00 +0000

Jillian Levy, CHHC via Dr. Axe – What’s one way you can hack your brain chemicals to boost your happiness? It’s as simple as laughing more. Not only does it feel good to laugh out loud, but it also makes you more attractive, can lead to stronger friendships, and is even considered “natural medicine” for both your physical and mental health. Why do we laugh, and what does a laugh mean biologically? Let’s dive in to the science of laughter below, including why having a sense of humor might help you live a longer, more fulfilling life. Benefits of Laughing How do you describe laughter? Laughing is defined as “showing emotion (such as mirth, joy or scorn) with a chuckle or explosive vocal sound.” Is laughter an emotion? Most experts consider it to be. In fact, it’s often called a “contagious emotion” because it tends to spread from person to person. In terms of what takes place in our bodies when we laugh, there’s actually still a lot of unknowns. According to Psychology Today, “Although laughter is one of the distinguishing features of human beings, little is known about the mechanisms behind it.” We know that people tend to laugh in several scenarios, including: To communicate to others we think something is funny Due to embarrassment and social discomfort To facilitate bonding and understanding across groups of people Is laughing a sign of happiness? Laughing tends to occur more among people who are already happy, and it can also make you feel happier too. In humans and primates, laughing releases endorphins and other “feel good” chemicals that help strengthen social bonds, reduce pain and increase motivation, all of which contribute to overall mental/emotional well-being. Laughing even burns calories, although not as much as most types of moderate exercise. When you laugh, you naturally buffer yourself against some of the damaging effects of stress, since laughing puts the brakes on your defensive stress responses, including our “fight or flight” response. Laughing also draws others closer to you, since the happier you appear, the more those around you feel happy too. What are the benefits of laughing? Laughter has been shown in studies to contribute to dozens of health benefits. In fact, laughing more often may even help you live longer. One study done in 2016 found that people with a strong sense of humor had a longer life expectancy than those who didn’t laugh often due to reduced risk for issues like heart disease and infections. Laughing is associated with some of the following health benefits: Improves your mood, reducing anxiety symptoms, anger, resentment, depression and sadness Boosts your immune system by decreasing circulating stress hormones and increases immune cells and infection-fighting antibodies Relaxes muscles and relieves tension Increases blood flow/circulation and can help protect against heart disease Improves mental and physical resilience (some even compare it to exercise in this regard!) Decreases pain Boosts social bonds between friends and attraction between men and women; in fact, women are sometimes called greater “laughter appreciators” because they tend to laugh over 120 percent more on average than men do Helps you to forgive sooner and gives you new perspective when dealing with challenges Improves alertness, productivity and memory, including in the workplace Gives you a generally more positive, optimistic outlook, which you bring to new and challenging situations How to Bring More Laughter Into Life Robert Provine, Ph.D. at the University of Maryland, believes that laughter isn’t necessarily just about humor, but also highly tied to communication and relationships. His research has shown that people actually laugh more in conversation and through interactions, rather than when watching or reading something funny while alone. Some studies have even shown that we’re about 30 times more likely to laugh at something when we are with other people! As HelpGuide.org puts its: Sharing humor is half the fun—in fact, most laughter doesn’t come from hearing jokes, but rather simply from spending time with friends and family. And it’s this social aspect that plays such an important role in the health benefits of laughter. Drawing upon what we know about how laughing usually occurs and how it benefits us, here are some ways to bring more laughs into your everyday life: Pay attention to what other people in your social circle think is funny. Laughing together is a great way to build stronger relationships, which is powerful at reducing loneliness-related stress. While socializing, put your phone away and try to avoid distractions. The more present you are with others, the more you’ll relish in other people’s jokes and senses of humor. When you hear laughter, seek out the source and feel free to ask about what others find to be funny. Spend more time with funny, playful, happy people. Some simple ways to increase opportunities for laughing with others include hosting game nights, going to comedy shows together, sharing jokes and stories, or making time for fun activities like playing board games or non-competitive sports. Seek out funny shows, books, podcasts, etc. Purposefully making an effort to bring more humorous content into your life is a great way to lift your mood. Attend comedy shows or watch them online. Try using humor to manage conflicts, in a respectful way of course. When you have a disagreement with someone, you can bring some humor to the situation to reduce tension, decrease defensiveness and anger, and put things into perspective. Make an effort to smile more often. Smiling is “the beginning of laughter” and is usually equally as contagious as laughing is. You’re more likely to smile more often if you pay attention to people while in face-to-face situations, so try making better eye contact and avoiding looking away or other distractions. Practice gratitude to boost your mood. The more grateful you feel, the higher the chances are that you’ll feel happy and in a good enough mood to laugh often. You can boost gratitude by keeping a journal/list or writing other people letters of appreciation. If you’re religious, you may be wondering, “What does the Bible says about laughter?” Laughter has been said to be a “gift from God” and a great way to cope with sadness — plus it can help you “count your blessings” by shining the light on joys in your life. Try “simulated laughter” by taking a laugh yoga or laugh therapy class. Developing a Sense of Humor Maybe you hold the belief that you’re not naturally a very humorous person. If you want to work on bringing more laughter into your life, here are tips from comedians and researchers who study laughter on boosting your sense of humor: Be more silly and spontaneous. You’ll find more opportunities to laugh when you take yourself less seriously. Build your self-esteem, and let go of judgment. If you tend to be insecure, defensive and critical of others and yourself, it’ll be hard to laugh at different situations, including at yourself. The more you can approach life with a non-judgmental, self-assured attitude, the more humor you’ll be able to find. Become emotionally intelligent and self-aware. People who are in tune with their feelings, who can manage stress and who are empathetic to others’ feelings are better able to connect and laugh together. Look for the humor in different situations, even those that seem bleak or frustrating at first. Risks and Side Effects Is laughing a lot a bad thing? For example, have you ever wondered: Can too much laughing kill you? Overall, laughing is completely natural and a healthy thing to do. It poses very minimal risks and benefits your well-being in numerous ways — such as by improving blood vessel function and reducing stiffness of the arteries. If you laugh hysterically for a long period of time, you may potentially become winded, and some people even tear up or pee themselves when they laugh very hard. For most people, however, adding more laughs to their days is a very wise thing to do. Conclusion Laughter is capable of supporting both physical and emotional health, as well as enhancing your relationships. Studies have found that people who laugh often benefit from stronger immune systems, more social support, boosts in their happiness and mood, diminished pain, protection against many diseases tied to stress, and even a longer life expectancy. People who incorporate humor and play into their daily lives tend to be more attractive to others, have higher self-esteem and have better coping skills when faced with challenges. You can bring more laughter into your life by seeking out funny people, consuming humorous content, socializing more in groups, becoming more self-assured and less judgmental, and practicing more gratitude. To read the original article click here. For more articles from Dr. Axe click here.

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Benefits of Journaling + How to Start (Tips, Prompts, Methods & More)

AHA Publisher — Wed, 27 Jan 2021 08:00:12 +0000

Jillian Levy, CHHC via Dr. Axe – It’s not uncommon for teenagers to keep diaries that they use for self-reflection and help blowing off some steam. Far fewer adults seem to engage in a regular journaling practice, and research suggests this may be a big missed opportunity. If you’re looking for ways to boost positivity in your life and relieve stress — perhaps by practicing more gratitude or gaining more self-awareness about your thought patterns — look no further than the power of journaling. The New York Times described journaling as “one of the more effective acts of self-care,” while also pointing out that it’s happily one of the cheapest. So what’s all the fuss about? How does journaling work to improve your mental health? Let’s look closer at how keeping a journal can help you to think more clearly, make better decisions, sleep more soundly and much more. What Is Journaling? What exactly is meant by “journaling”? As the name implies, the definition of journaling is simply “to write in a journal or diary.” Some therapists describe journaling as the healthy act of expressing your deepest thoughts and feelings by putting them into words. This allows you to make better sense of your inner life and can therefore be used to support your mental and emotional health. Research overall suggests that to tap in to writing’s healing potential, it’s important to use journaling as a means of better understanding and learning from past experiences and emotions. Benefits of Journaling What are the benefits of journaling? According to the latest research, journaling may contribute to you feeling happier overall in some of the following ways: 1. Improves Mindfulness to Reduce Stress PositivePsychology.com relates journaling to “having a relationship with your mind.” If you sometimes feel like your “mind is racing” and you’re having a hard time making sense of your feelings, journaling is an excellent tool for gaining clarity, decreasing denial and avoidance, and boosting your well-being. Clearly identifying how you feel helps reduce stress since it provides some space between your thoughts and reality, similarly to how mindfulness meditation works. You can use a journal to better recognize that every thought you have is not a fact and that your thoughts are always changing and are sometimes unrealistic. 2. Supports a Healthy Immune System Did you know that suppressing negative, trauma-related thoughts can actually compromise immune functioning by provoking stress? According to the American Psychological Association, “for years, practitioners have used logs, questionnaires, journals and other writing forms to help people heal from stresses and traumas.” Since a writing practice can help turn down chronic stress, it’s been shown to support a stronger immune system, better sleep, protect against inflammation and certain chronic diseases (like asthma and arthritis), reduce pain, and more. One researcher also explained to Greater Good Magazine that “expression of emotions concerning stressful or traumatic events can produce measurable effects on human immune responses,” potentially making treatments and vaccines more effective. 3. Boosts Self-Awareness and Helps Identify Negative Thoughts Patterns Much like cognitive behavioral therapy, journaling can be used to uncover ingrained beliefs and harmful thoughts that can contribute to anxiety symptoms and depression. Once you become aware of repetitive thoughts that are not doing you any good, you can learn to replace them with more realistic and affirming ones. This helps you cultivate more positivity and self-esteem, which is another way to reduce stress that can exacerbate disease symptoms. In one 2006 study, young adults who spent 15 minutes journaling per day saw the biggest reductions in symptoms like depression, anxiety and hostility, more so than others who drew or wrote to-do lists. Journaling as a form of emotional expression seemed to be especially helpful for those who reported being distressed before the study and was helpful for people brand new to writing down their feelings. 4. Clarifies Your Purpose and Meaning in life Some studies have found that keeping a journal can boost one’s ability to learn from mistakes and negative experiences, while also giving more structure to ambiguous, anxious feelings. Journaling has also been shown to be effective in helping people manage symptoms of depression and support those dealing with PTSD by decreasing brooding and rumination, two contributing factors of depressive symptoms. Writing can be an effective way to organize our experiences into a sequence, allowing us to see causes and effects that help us find meaning. This tends to lead to improved self-confidence, a greater sense of purpose and control, and potentially even a higher IQ and improved memory, according to some studies. 5. Can Help Improve Your Relationships and Communication Skills Stuffing down feelings such as anger and disappointment can often lead to troubles in relationships, which is why disclosing them in a journal can be a good strategy for improving your communication skills. By letting go of pent-up feelings, you’re more likely to be patient and understanding when confronting others about issues you’re experiencing. Gratitude journaling has been shown to make people generally friendlier, more open and more likely to engage in prosocial behaviors, which can enhance and expand their social support networks. If you feel uncomfortable bringing up deep topics with others, sharing your journal entries is another option for expressing your emotions, which can be a very cathartic and a great way to gain support. How to Journal How do you start journaling? There have been lots of different methods put forward by various authors, therapists and self-help gurus. You can also find plenty of writing prompts in books, apps and online to help you begin exploring your experiences and emotions. Some people prefer to write in a paper journal/book, while others find that keeping a document on the computer is easier. Choose whichever option appeals to you most and helps you stay consistent, whether that means journaling daily, weekly or somewhere in between. One way make journaling a part of your daily life is to “anchor it” to another habit you already have, such as drinking coffee in the morning or getting into bed at night. Here are some of the most popular types of journaling practices, each with its own unique twist: Expressive Writing — Write continuously for 20 minutes about your deepest thoughts and emotions. Feel free to touch upon memories of childhood, past relationships, your career or whatever else comes to mind. Try to do this for at least four days in a row at first to begin gaining insight, then at least a couple times a week. “Morning Pages” — This is a daily journaling practice that originated in the popular self-help book “The Artist’s Way.” You do this type of writing first thing in the morning by completing three, single-sided, 8.5-x-11 pages of paper with whatever thoughts come to mind, in any order. This should take about 30 minutes or potentially even less the more you do it. Bullet Journaling — This type of writing has been described as equal parts day planner, diary, and written meditation. It was created by a designer named Ryder Carroll and is intended to help organize your life. You create sections to log your daily to-do’s, monthly calendar, notes, long-term wants and goals. Entries are tagged with bullet points, dashes and other graphics to help keep you accountable. Gratitude Journaling — This method involves writing down things that you are grateful for, ideally every day. You can choose how many to write depending on your level of commitment, such as five to 10 things daily. It’s best to switch up the things you jot down and write in detail, which helps it to be more impactful. To stay consistent, choose a time of day to complete your entries, such as before bed or first thing in the morning. Bible Journaling — This type of journaling involves lettering, drawing, painting and crafting to help bring God’s word to life. To start, find a verse that you are familiar with, and then reread the verse multiple times, considering what the words on this page mean to you. Then express the meaning with art and words however you see fit. Other ways to use a journal include writing: angry letters that you don’t intend to send but help you vent letters of gratitude that you do intend to share to-do lists that describe steps you can take to reach your goals lists of meaningful quotes or passages Other Tips and Prompts The Center for Journal Therapy website recommends keeping the acronym WRITE in mind when journaling: W – What do you want to write about? Think about what is going on in your life currently. R – Review or reflect on it. Take a few moments to be still, calm your breath and focus. I – Investigate your thoughts and feelings through your writing, which can help you to keep going deeper. T – Time yourself to ensure that you write for at least five minutes. E – Exit strategically and with introspection. Read what you have written, and take a moment to reflect on it. Here are other tips and prompts from journaling experts: Look for meaning/lessons — Journaling for therapeutic benefits is about more than simply venting and complaining. You’ll get the most from a writing practice if you purposefully look for meaning in negative and traumatic events. While it’s important to allow yourself to feel all the different emotions that come up while journaling without judgment, try to keep your focus on organizing a story and finding lessons. Switch up the topics — Try to touch upon different areas of life in order to prevent yourself from rehashing the same difficult feelings over and over in writing. As one researcher explains this concept, “People who talk about things over and over in the same ways aren’t getting any better…There has to be growth or change in the way they view their experiences.” Pay attention to language/word choices — Some studies have found that journalers who use cause-and-effect words such as “because,” “realize” and “understand” seem to gain more from the practice, likely because these words help form a coherent story that allows for lessons to be learned. Adding drawings — If you’re a creative type and like doodling, consider adding drawings and sketches to your journal to help you express even more emotion. Consider sharing with a therapist — While journaling can be done in the privacy of one’s own home, without help from anyone else, many people can benefit from sharing their writing with a therapist (or trusted friend) who could provide feedback and help track the writer’s progress. Risks and Side Effects Why might journaling be bad in some cases? This type of self-help tool seems to work better for some people than others. For those who have a history of trauma, writing about past events may initially trigger distress and anxiety. Oftentimes this will get easier with practice, but it might be best to begin with help from a therapist if you’re worried about your reaction. If you find that you’re not getting much benefit from journaling, try trouble-shooting to figure out what’s not working before giving up. Are you committing to a practice that is too frequent or intense? Are you being very regimented but might enjoy free-form, expressive writing more? Picking up a journaling book can be helpful if you feel stuck, so explore your options before calling it quits. Conclusion Journaling is the practice of writing in a journal or diary (on paper or digitally) in order to express your feelings and make sense of your thoughts. Dozens of studies suggest that benefits of journaling can include reducing stress and anxiety, improving immune function, facilitating learning from past experiences, finding more meaning and purpose, improving gratitude and self-esteem, and improving relationships. There are lots of different methods of practicing, including bullet and bible journaling, morning pages, and expressive/free-form writing. Choose whichever option helps you to sick with the practice, whether that means writing for 30 minutes in the morning or just five minutes before...

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Exposing HOW Chronic Stress Destroys the Immune System

AHA Publisher — Mon, 05 Oct 2020 07:00:07 +0000

Joy Jensen via NaturalHealth365 – The vast majority of American adults say they feel anxiety or stress – every day. As one of the most stressed nations on earth, it’s time to start taking a serious look at the connection between (chronic) stress and the immune system. An overview of studies surrounding stress and the immune system shows a link between stress and how the immune system functions that goes back decades. When you’re feeling stressed out, depressed, or lonely, you shouldn’t be surprised if you end up getting physically sick. Turns out, your state of mind and how you respond to stressful situations does dramatically influence the development of disease or wellbeing. Chronic Mental Stress Is a Big Threat to Your Future Health, According to Many Studies Back in the 1980s, an immunologist and psychologist found it intriguing to see studies linking stress to infection. They went on to do their own study on medical students, discovering that the stress of three-day exams decreased the students’ immunity. Since then, hundreds of studies have been done on the links between stress and health. Those studies have revealed unique patterns. When people experienced stress for a significant duration of time, their immunity went downhill, leading to the conclusion that too much stress can wreak havoc on the immune system. Researchers also discovered that individuals who are already sick or older are at a greater risk to stress-related immune dysfunction. In aging adults, even mild depression may suppress their immune system. Some experts even believe that stress may be responsible for up to 90% of all diseases and illnesses, including the big ones like heart disease and cancer. How does stress affect your immune system? It triggers chemical reactions in the body, releasing the stress hormone cortisol, which can decrease white blood cells. Keep in mind, white blood cells are designed to help us with infections. Chronic stress also increases the risk of inflammation – which increases the rate of tissue damage and infection risk. The effects of stress tend to be cumulative, which means that every-day stress may eventually lead to serious health problems. Unfortunately, the only “solution” that Western medicine offers is a toxic drug, that only adds to stress – especially in the liver! Don’t Wait: Take Healthy Steps NOW to Reduce Stress in Your Life The key to combating the effects of stress on the immune system is to become more aware of daily stressors and find ways to eliminate them. Several steps you can take to reduce stress include: Get Social: Having a strong social support system can lower stress and is linked to better overall health and immune function. We can’t stress this enough. (Pun intended!) Be physically active: Exercise puts physical stress on the body but has big mental stress-relieving benefits. In fact, regular exercise helps to lower levels of cortisol; improves the quality of your sleep, and boosts self-confidence. All of this is great for your immune system. Experience relaxation: Relaxation techniques like guided imagery or meditation can strengthen the link between your body and mind. Using them regularly will keep the negative effects of stress at bay and help you to make better decisions in your life. Keep a journal: Writing down what you’re stressed out about can help you to work out anxiety and stress. In many cases, simply expressing your concerns on paper can provide that release to help you to “let it go.” As an added bonus: you may even gain additional insights to help you sort out what’s troubling you. Express more gratitude: Generally speaking, when you have a more positive attitude, things tend to work out better. But, beyond just thinking more positively, be sure to tell others in your life how much you appreciate them. Correct nutritional deficiencies: Never overlook the mental health benefits of a good (organic) diet. Simply put, consuming too many toxins will eventually lead to nutritional deficiencies and poor emotional health. Be sure to eat high quality (non-toxic) fats, plenty of vegetables (especially dark leafy greens) and, if necessary, look into the benefits of vitamin D, vitamin C, lemon balm, ashwagandha, holy basil, curcumin, St. John’s wort and valerian to help reduce the feeling of stress in your life. Editor’s note: If stress is making you feel depressed, read this NaturalHealth365 article for some helpful tips. Sources for this article include: PsychologyToday.com, APA.org, Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Easy Lifestyle Habits for Healthy Immune Function

AHA Publisher — Mon, 28 Sep 2020 07:00:32 +0000

Dr. Don Colbert – Today, tomorrow, and forever, it’s imperative that you take care of your immune system. Believe it or not, you can use lifestyle habits for healthy immune function right where you are. There’s never been a better time to build these healthy habits into your daily life. These healthy habits are science-backed methods to support immune function. Here’s how you can use each one to lift your mood, your faith, and your immune system today. 8 Easy Lifestyle Habits for Your Immune System’s Health 1. LAUGH AS MUCH AS POSSIBLE Let’s start with a joyful habit. Laughter. Have you ever wondered why we laugh? Why did God give us this gift? It is an amazing health-promoting habit. The more you can build laughter into your daily life, the more you’ll reduce cortisol, improve your mood, and decrease depression. These, in turn, will encourage healthy immune function. Interestingly, multiple studies show that the benefits of smiling and laughter are experienced whether its real or fake. So, fake it if you need to, and get in a good belly laugh each day. 2. SLEEP AT LEAST 7 HOURS PER NIGHT Sleep is one of the strongest immune-boosters available to you. It can support your immune function through your lymph system and help your body restore itself each day. How is sleep one of the strongest lifestyle habits for healthy immune function? It allows your body and brain to recoup, restore, and fight disease. During sleep, your immune system releases cytokines which both promote sleep and fight disease. When you are awake, your body must do the work of being awake, moving, and maintaining an active brain. This takes most of its resources. When you are asleep, it can do maintenance on your body. What’s more, sleep deprivation is well-documented as a factor in decreased immunity and increased illness, decreasing immune cells in number and strength (1). One study of 1,654 participants aged 20-74 years looked at sleep and its effects on those with various illnesses. It followed these participants for 20 years (2). The results indicated that participants with existing high blood pressure or impaired blood sugars, who slept less than 6 hours per night, were 1.8 times likely to die of heart disease or stroke. 3. MAINTAIN HEALTHY RELATIONSHIPS God has created us for relationships, and they are important for overall health and healthy immune function. Positive relationships can improve your mood and decrease stress. This, in turn, can promote a strong immune system (see more below). To maintain relationships even when you can’t always be with each other in-person: Invest in the relationships within your household and neighborhoods. Find new games to play, movies to watch, routes to walk, and other ways to make great memories together. Stay in touch with loved ones however you can. Use technology to video-call, send videos to friends, and keep in touch. Social media can be a negative addiction if left unchecked, but it can also be a great way to feel a sense of community if you’re away from loved ones. Maintain the relationships that are important to you. It’s good for your health and immune function! 4. LET GRATITUDE AND OPTIMISM PREVAIL It’s always the perfect time to allow gratitude and optimism to prevail. You can get your gratitude journal going again. You may have started one during the Thanksgiving and the Holiday Season last year. Or, this idea may be new to you. Gratitude journals, focusing on small daily blessings, are powerful. Being grateful is associated with better mental, emotional, and physical health and immunity. To start a gratitude journal, first simply get a pen and a paper, or a journal. Next, write 5-10 “gratitudes” per day. They can be big or small things. You can write them throughout the day, or at the beginning or end. Just choose to focus on simple gratitudes each day as one of your lifestyle habits to support healthy immune function and more. 5. EXERCISE EVERY DAY Right now, you might feel like you don’t have many options for exercise. But actually, you have 2 great options: exercise in your home OR outside. In fact, if you look online for free yoga, aerobic, or other classes, you’ll likely find some great ones. Some gyms and studios are offering online class streams. Or, get outside! Whether it’s just a short walk or a ride on a bike, God has given us a huge gift in the mood-elevating outdoors. Not only is any activity good for our muscles, hearts, and brains, outdoor-activity specifically has been shown to improve mood and depression (3). What’s more, if the sun is shining, your body will make Vitamin D, an immune-stimulated vitamin. And there’s even more good news: When you exercise, a group of immune cells called myokines are produced and released by the skeletal muscles. These promote immune function and whole-body health benefits (4). 6. PRAY CONTINUALLY Prayer is not a last-ditch effort for health and immune function, but a foundation for your relationship with God, your mental health, physical health, and entire well-being. In fact, prayer releases control from you and gives it to God. It helps change your heart towards any stressful situation, even if the situation itself doesn’t change. And lastly, it allows you to focus on truth. God’s truth is that He is with you in any circumstance. That nothing is too big. And, that He will walk with you through it. The act of prayer has shown to increase certain helpful neurotransmitters, such as dopamine, which help promote a state of relaxation, focus, motivation, and well-being. God has given us prayer as an amazing cortisol-releasing activity that brings us closer to Him while improving our health. As stress goes down, the efficacy of the immune system increases. 7. ENGAGE IN STRESS-RELEASE ACTIVITIES DAILY All of the above activities, from exercise to laughing to sleep, are stress-releasing activities. They all reduce cortisol, and this has a direct impact on your immune system. They are all stress-reducing, lifestyle habits for a strong immune system. But, you may know of some others to work great to reduce your own stress. What are they? Reading? Talking on the phone to a loved one? If needed, think of 1-3 more activities you can do each day to decrease stress and cortisol. As you do, you’ll promote immune health. High blood cortisol levels are correlated with increased blood pressure, poor immunity, negative moods, reduced sleep and energy, memory issues, and an increased incidence of diabetes and heart disease (5). Stress-reducing activities can help! 8. DETOX FROM UNHEALTHY EATING AND FLOOD YOUR BODY WITH NUTRIENTS SEVERAL TIMES PER YEAR Your body is constantly bombarded with unhealthy compounds, toxins, and chemicals. Every day. Every hour. Some of these are ingested, some are inhaled, and others are byproducts of your body’s processes. What can you do? You can detox, fast, and cleanse your body from foods that harm it, and flood your body with nutrients that promote healthy immune, liver, digestive, lymph, and kidney function. Interested? Learn more and sign up for Dr. Colbert’s 21 Day Detox and Fast today! Bottom Line You can use easy strategies to support your immune function and whole-body health. Get started now: laugh, sleep, maintain relationships, pray, reduce stress, exercise, and detox. Support your immune system in every way you can. Learn more about Dr. Colbert’s 21 Day Detox and Fast today. To read the original article click here. For more articles from Dr. Colbert click here.

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11 Free Daily Immune-Boosting Habits

AHA Publisher — Thu, 28 May 2020 07:00:15 +0000

Dr. Don Colbert – As we work to get our daily lives back to normal, it’s a great time to focus on healthy, immune-boosting daily habits. These habits are free, yet potent. And, practicing them each day can improve your overall health, immune function, and wellness. Here are 11 free daily immune-boosting habits and why they work. How Can Habits Boost Immune Function? There are a few different ways our lifestyles can affect immune function. First, they can reduce inflammation and oxidative stress. Next, they can activate immune cells directly. Third, they can indirectly affect your immunity. For example, high blood sugars are associated with increased infection, while controlled ones are not. Lastly, and on the other side, they can negatively impact immune function by reducing the health of immune cells or degrading the body’s overall health. Your daily habits matter. Throughout each day, you can choose reduced inflammation and better immune function. Make your habit choices wisely. 11 Free Daily Immune-Boosting Habits 1. Free Habit #1: Gratitude When You Wake How can you boost your health and immune function right when you wake up? You can be purposeful to start the day with gratitude. Whatever lies ahead in the day, you can be grateful for something or someone to start. How does this boost your immune system? Gratitude is one of our daily immune-boosting habits because it reduces stress and anxiety. It reduces cortisol, which causes inflammation in the body. What’s more, gratitude can improve sleep while reducing stress. A study of 400 individuals found that writing gratitudes during the day and/or before sleep improves both the quality and duration of sleep (1). Another study found that gratitude was linked to a 10% improvement in sleep and a 19% decrease in depression levels in patients with chronic disease and insomnia (2). For an extra boost, combine your time of gratitude with meditation. Focus on the moment, the day, and those things for which you are grateful. Be present in these thoughts, not thinking ahead or behind. Incredibly, this sort of mindful meditation can stimulate the immune system. Its benefits include improvements in specific markers of inflammation, cell-mediated immunity, and biological aging (3). 2. Free Habit #2: Ice-Cold Shower for Better Immune Function Not everyone enjoys an ice-cold shower or burst of cold water in the morning. But for those who can stand it, there are immune-boosting and anti-aging benefits. How? First, cold showers are linked to an improved immune system. A recent study from the Netherlands found that cold showers significantly reduce sick days. In fact, 30 seconds or more of cold showering per day reduced sick days by 29% in the study. Additionally, more than half the participants decided to continue the cold-shower practice after the study since they were convinced by the results (4). Why would cold water improve immunity? It’s thought that cold-water-stress induces the production of catecholamines, which may play a critical role in stimulating the immune system. 3. Free Habit #3: Get Outside into the Sunshine Early There are many benefits to getting outside. And, the earlier you do it, the better. Sunshine and time outdoors are one of our daily immune-boosting habits because they: Increase vitamin D production: It will well-accepted that optimal vitamin D levels are associated with less viral infections. What’s more, optimal vitamin D levels improve health throughout the body, from bones to skin to organs. Improve melatonin levels, especially if you’re out in the early hours after waking. Why does this matter for immune function? Optimal melatonin improves sleep, and sleep is directly beneficial to the immune system. Next, melatonin may actually decrease the cell death associated with viral infections such as that from COVID-19, while increasing anti-viral immunity. Covid-19’s induction of cell death is linked to lung damage and organ failure (5). Improve mood, which decreases cortisol to improve health and immune function. Get outside whenever you can, and aim for early hours if possible. 4. Free Habit#4: Daily Hydration for Health and Reduced Cortisol Did you know that fluid restriction and dehydration may increase cortisol in your body? This becomes especially true if you are participating in an outdoor activity during the summer (7). To reduce cortisol and therefore inflammation, hydrate your body regularly. As a bonus, you’ll improve overall cell health and skin. One recent study has shown that increasing water consumption by 2 liters per day improved skin condition and physiology, even in those who already consumed high amounts of water. The researchers concluded that this increase and improvement in skin health would likely have the most positive effect on those with lower daily water consumption (8). If you want to take the immune and health benefits even further, drink green tea for part of your daily hydration. 5. Free Habit #5: Focus on Anti-Inflammatory and High Antioxidant Foods Throughout the day, choose foods that are anti-inflammatory and full of antioxidants. These foods include: Fish and seafood Healthy fats such as extra virgin olive oil, avocados, MCT oil powder and more Vibrant vegetables and small amounts of fruits Cacao, spices, and herbs such as ginger, garlic, basil and more Sound expensive for a list of free habits? Consider this: You have to eat anyway, so being more mindful about your food is a switch, not an addition. What’s more, there are many wonderfully inexpensive foods that are high on the list. Black pepper, whole or ground ginger, turmeric and/or garlic cloves, spinach, broccoli, and more are concentrated in immune-boosting nutrients and don’t cost much at all. 6. Free Habit #6: Move Your Body Exercise provides a powerful 3-punch combination of immune function, health, and healthy aging. It: Modulates antioxidant and anti-inflammatory effects in the body by improving neuroprotective action, increasing circulating of anti-inflammatory markers, and improving antioxidant defenses (9). Improves overall body composition and reduces fat mass. Obesity is associated with a decline in immune function. Decreases blood glucose. High blood sugars and diabetes are linked to worsened infections and disease. 7. Free Habit #7: Keep Foods High in Healthy Fats, Moderate in Protein and Low in Sugar and Carbohydrates Here’s another habit that may seem like it involves buying food (not free)…and it does. But again, it’s just a matter or trading out one type of food for another, so really, it’s a net “0.” By reducing sweets, carbohydrates, and sugars, you can boost your immune system and not overload your body with higher blood sugars and insulin. High-sugar binges can specifically diminish your immune response. Next, adding anti-inflammatory fats improves immune function and overall health. You can find all you need to reduce carbs and add healthy fats within the Keto Zone diet plan. 8. Free Habit #8: Laugh and Enjoy Healthy Relationships What do healthy relationships and laughter have to do with immune function and overall health? Incredibly, the Harvard Study of Adult Development has shown that good social relationships promote physical and mental health, provide a buffer against loneliness, increase longevity, and foster happiness. The Harvard Nurses’ Health Study found similar results. This means less anxiety and cortisol, and better health outcomes. Next, laughter further reduces cortisol, increases dopamine, and increases endorphins. These chemicals decrease discomfort, cortisol (10), and depressed moods (11) while elevating cellular health. 9. Free Habit #9: Starting Mid-Evening, Employ Intermittent Fasting Around 7 pm in the evening, consider starting a daily intermittent fast to boost your health and immune function. Amazingly, there are many documented benefits to intermittent fasting including: Immune function support and potential reduced cancer cell growth (12) Improve cholesterol markers Reduced triglycerides Improved aging Weight loss without negative cellular adaptations Reduced risk of diabetes Reduced risk of cancer and improved treatment In fact, many studies have shown improved aging, brain health, heart health, and blood sugars associated with intermittent fasting (13). To add intermittent fasting, aim to fast 15-16 out of the 24 hours per day. Simply finish eating dinner at 7 pm each night, and fast with only non-carbohydrate liquids (like coffee) until 10 am or so. Then, utilize Keto Zone eating for 8 hours per day. 10. Free Habit #10: Practice Prayer and Faith Prayer reduces cortisol and can improve mental health, immunity and disease outcomes, and physical health. Prayer has been studied for years. It’s been shown to increase the secretion of neurotransmitters, such as dopamine. Dopamine decreases cortisol and promotes relaxation, focus, and motivation. Of course, these are just a few health benefits. Prayer’s greatest benefits lie in our close relationship with God. 11. Free Habit #11: 7 or More Hours Per Night of Sleep Good quality sleep has many health and aging benefits. These include: Reduced daily cortisol Improved immune function Better melatonin levels Less depressed moods Less inflammation Healthy body weight Better heart health It’s a cycle. Good sleep begets good sleep, and lack of sleep increases cortisol for up to 24 hours which negatively affects sleep again (14). Lack of sleep has also been shown to reduce mental performance and alertness while increasing inflammation and cortisol (5). Bottom Line Ready to boost your immune system every day? For free? Follow our 11 free daily immune-boosting habits to start. Then, you can add more by utilizing more foods that boost immune function and other lifestyle habits. We can continue to fight this virus, and grow stronger and stronger each day. To read the original article click here. For more articles from Dr. Colbert click here.

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