Laughter: The Best Medicine
By Jackie Christensen, BS, HHP, NC, MH
Faculty Member of GCNM
Laughter is one of my favorite stress management strategies. It’s free, convenient, fun and beneficial in so many ways. Humor gives us a lighter sense of perspective on our problems and helps us take life a little less serious. It provides an opportunity to release uncomfortable emotions which, if held inside, may create harmful biochemical changes.
Published studies have shown that laughing lowers blood pressure, reduces stress hormones, increases muscle flexion, and boosts immune function by raising levels of infection-fighting T-cells and disease-fighting proteins called Gamma-interferon and B-cells, which produce disease-destroying antibodies. Laughter also triggers the release of endorphins, which produce a sense of well-being. Frequent belly laughter empties the lungs and has a cleansing effect, similar to deep breathing and can provide cardiac conditioning.
Norman Cousins, popularized laughter therapy when he successfully laughed himself back to good health. Cousins had a condition known as Ankylosing Spondylitis, where connective tissue in his spine was deteriorating. Given a one in five hundred chance of recovery, Cousins developed a recovery program which incorporated large doses of Vitamin C, a positive attitude, and laughter induced by funny films. Throughout his therapy he found that 15 minutes of full hardy laughter had an anesthetic effect that could produce two hours of pain free sleep. Blood samples also showed that his inflammation level was lowered after the laughter sessions. Eventually Cousins was able to completely reverse the illness. Cousins later documented his story in a book he called "Anatomy of an Illness." Today, interest in humor's effects has grown into the field of psychoneuroimmunology, the study of how psychological factors, the brain and the immune system interact to influence health.
The ability to laugh at a situation or problem gives us a feeling of power over the issue. When we are able to laugh at what is troubling us we are less likely to fall into feelings of depression and helplessness. The next time you are faced with a stressful situation try introducing a little laughter. The entertainment industry has bombarded us with opportunities to laugh. Having friends over for a party or game night also sets the stage for laughter and good feelings. Surround yourself by people you love and who make you feel good. Rather than complaining about life’s frustrations, try to laugh about them. If something is frustrating or depressing, there is a good chance that it could also make a funny story. Think of how you could tell an event as a funny story to your friends, and then see if you can laugh about it now. Develop the ability to look back on it and laugh. With this attitude, you may find yourself more lighthearted, and give yourself and those around you more to laugh about. Approach life in a more carefree way and you’ll find you’re less stressed about negative events. If all else fails try to smile and force a laugh. Just as studies show the positive effects of smiling occur whether the smile is fake or real, faked laughter also provides benefits as well.
Laughter releases anxiety and helps to change our perception to allow us to cope with the situation at hand. It changes how we relate to stressors, the more we laugh, the less we stress. When was the last time you laughed until your sides ached and your cheeks hurt? It’s time to take life a little less serious and find some humor in the world.
Book Review
Enzymes for Digestive Health and Nutrition Wealth
By Karen Defelice
Enzymes for Digestive Health and Nutritional Wealth was written by a scientist and mother of two, whose children suffered from pervasive neurological and sensory integration dysfunctions.
Karen DeFelice’s family became her test group, as she investigated what it took to stay healthy. She and her family struggled with being sick, having headaches and showing adverse effects to their diet. As a mother on a mission, she studied, measured and calculated the interaction between the foods they ate and the symptoms they experienced.
The reader learns that "lack of enzymes resulting from eating a diet high in processed and cooked food has been correlated to many degenerative illnesses". Enzymes are necessary in the breakdown of foods to allow the assimilation of the vital minerals and vitamins. "Scientific evidence shows that food and chemicals have a direct impact on our mood, our neurological state, our brain, and our behavior".
Anyone that suffers with digestive disorders, chemical sensitivities, ADHD, pain, chronic fatigue, migraines, and food intolerances will find this book to be a important missing link in their road to recovery. It is easy to read and understand. It should be on the shelf of every doctor’s office.
Review Source: BookReview.com
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Shoe Smell Therapy
By Dr. Deborah Gleason, Ph.D., LPC, NC
Faculty Member of GCNM
I come across some of the oddest things while scanning the research literature. Take for example an article recently published in Clinical Neurology and Neurosurgery (June 2008) titled "Scientific Basis Behind Traditional Practice of Application of ’Shoe Smell‘ in controlling Epileptic Seizures in the Eastern Countries."
Mind you, I was not interested in foot odor. Nor was I seeking a cure for epilepsy. So what am I up to, you may well ask. I was actually looking for neurological underpinnings involved in aromatherapy, a practice used by naturopathic health practitioners where odors are prescribed to treat various physiological and psychological conditions.
There is, for most people with epilepsy, an optimum level of arousal where seizure spread is least likely to occur. Smell can therefore be used as a countermeasure because it evokes activity in the same brain region where epilepsy often starts. The olfactory cortex is part of the primitive rhinencephalon ("nose brain"). During the course of evolution, most of the "old" rhinencephalon has taken on new functions concerned chiefly with emotions and memory.
In the case of temporal lobe epilepsy, it was found that shoe odors will prevent the kindling of seizures in the amygdala – the part of the brain responsible for certain emotional states such as anger and fear. The amygdala is located in very close anatomical proximity to the olfactory cortex, where smells are interpreted. It is likely that in ancient times foot odor was the strongest olfactory stimulant immediately available when a seizure started, and is apparently still widely practiced in some areas. Anecdotally, some people report seizure relief upon sniffing garlic or onion.
In a study on odor conditioning conducted by Dr. Tim Betts at Birmingham University, certain smells were paired with the relaxation response in epileptic patients. Almost all patients were able to reduce the seizure frequency after the conditioning. The smell of rosemary, however, actually increased the frequency of seizures.
While strong odors can prevent the kindling of seizures in the amygdala, certain odors can calm the amygdala right down. People who suffer from panic disorders have a hyper-responsive amygdala. Having an amygdala with a very low threshold means fear can be triggered by things that occur below the level of conscious awareness. Hence panic sufferers will often state that an attack can come from nowhere and be completely unexpected. For people with this condition, calming odors might be a good thing to have handy.
There are two fields of study that examine the connections between mind and body. Psychoneuroimmunology studies the effects of the mind on the immune system as mediated through the nervous system. Psychoneuroendocrinology studies the interactions between mind, the nervous and endocrine systems. From these studies, pathways have been found that one’s state of mind produces effects on a hormonal level, alters the body's immune response, and affects health and longevity as a result. For instance, stressed people have depressed immune systems, while happy people enjoy better health.
Given the strong connection between the smell center and the seat of emotions, it makes sense that aromatherapy has been practiced with positive results for both mental and physical health. According to the research literature, it appears that mint odors tend to be energizing and mentally stimulating, while citrus odors and lavender are calming.
Lavender, the most popular fragrance studied, has been found to induce relaxation and improve coronary blood flow while reducing serum cholesterol in humans (Int J Cardiol. 2008 Sep 26). In this study four drops of lavender essential oil were diluted with 20 ml of hot water and inhaled for 30 minutes. In another study reported in Psychiatry Research (2007 Feb 28), smelling rosemary and lavender not only decreased cortisol levels in saliva (a stress marker), but also increased free radical scavenging activity, thus protecting the body from oxidative stress.
So while the smell of rosemary (may I suggest simmering it in a fragrant soup broth) could be a good anti-aging strategy for most people, I would not recommend it for the 1% of the population suffering from epilepsy.
In case you’re wondering how to calm down an agitated gerbil, a study published in the Journal of Ethnopharmacology (2007 May 22) reported lavender smell to be comparable to diazepam (Valium) in reducing gerbil measures of anxiety (such as protected head dips and reduced exploratory behavior). Lavender therapy was more effective in females than in males, which could be related to the heightened sense of smell in females compared to males.
Lavender has its down side, though, if you need to engage in a task involving memory. According to a report published in the International Journal of Neuroscience (2003 Jan), smelling lavender resulted in reduced performance of working memory and reaction times compared to controls in healthy adults. (Not unlike the effects of Valium.) Rosemary, on the other hand, produced a significant enhancement in memory performance in this same study.
More recently, a study published in the International Journal of Neuroscience (2008 Jan) reported that peppermint smell significantly enhanced cognitive performance, including memory and alertness. Lemon oil also trumped lavender in its calming capacity according to a report in Psychoneuroendocrinology (2008 Apr).
In a study of children conducted at the Children’s Hospitals and Clinics of Minnesota (International Journal of Neuroscience 2008 Jan), interesting gender differences occurred. Boys felt more energetic after smelling peppermint and ginger, whereas girls were more energized by the smell of spearmint. Girls were also more likely to report feeling happier and calmer after smelling sweet orange compared to boys.
And just in case you’re trying to quit smoking, researchers at the University of Pittsburgh found aromatherapy useful in reducing urges to smoke (Exp Clin Psychopharmacol. 1999 May). According to the findings of this research, any strong odor will do, but the more you like it the better it will work. So when you’re having an urge to smoke, take off your shoe and give it a good sniff. Follow this with the calming effect of lemon or lavender oil.
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About the author:
Dr. Gleason is a psychotherapist and nutritional therapist in private practice, and serves on the faculty of the Global College of Natural Medicine. She can be reached at doctordeb@copper.net or visited online at www.doctordebdoctordebnaturalhealth.com.
Learn more about the Global College of Natural Medicine by logging on at http://www.GCNM.com, where you will find details on the school, its programs, tuition, and contact information.
Exercise Tip
Exercise Description:
Seated Shoulder Press on 1 Leg
Goal:
Improve Balance
Instructions:
- Sit in upright position with feet shoulder width apart and knees slightly bent.
- Raise one leg up off the floor and maintain your balance.
- Start position: Position DB’s to ear level with an overhand grip or palms facing forward.
- Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. *Do not overextend the elbows. Remember to always keep a slight bend in the elbows.
- Return to start position.
- Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Search online for values in the USDA National Nutrient Database for Standard Reference.
