Laughter is good for you!

Munich: Popular wisdom has it that laughter is the best medicine. A growing number of scientific studies are now providing proof.

The effect of laughter on physical and mental well-being is the purview of gelotology, the study of humour and laughter. This new field of study has found that the longer and more often you laugh, the greater the health benefits.

Various kinds of stimuli cause laughter, explained Michaela Schaeffner, head of the Munich-based Association of German Laughter Therapists. They include emotional stimuli such as a good mood while on holiday, mental stimuli like a funny joke and physical stimuli such as tickling.
"When it comes to mental and physical stimuli, the key is an element of surprise, a sense of contrast. So for them, I always need a communicative situation," Schaeffer said.

When the brain receives an appropriate stimulus, it sets laughter in motion. "More than a hundred muscles are involved, from facial muscles to respiratory muscles," noted Carsten Niemitz, director of the Institute of Human Biology and Anthropology at the Free University of Berlin.

"Hearty laughter engages the entire body: The head moves, the body bends. Specialists call this 'generalisation,'" Niemitz said. Breathing during laughter is deeper than usual, which affects the whole body. "More oxygen flows to the body's cells, the bronchia are ventilated, catabolic processes are advanced, muscles relax, the heart and circulation are stimulated," said Michael Titze, lecturer at the March Institute of Psychotherapy in the Brandenburg town of Baruth.

In addition, laughter boosts healing. A laughing person's brain blocks production of stress hormones such as adrenaline and cortisone. "When someone laughs, more serotonin, sometimes called 'the happiness hormone,' is secreted. So if you laugh a lot, you'll feel better," Niemitz said.

Studies in the US suggest that laughter enhances the body's immune system. It seems to activate T lymphocytes, which attack cancer cells, as well as gamma-interferone, which help eliminate tumour cells.

While definitive proof of this is still lacking, Niemetz said: "The sum of everyday clinical evidence is credible, and one ought to make use of it."

Laughter's psychological benefits are also worthy of attention. "Laughing together after a victory in a sporting event, for example, is an important sign of solidarity," Titze remarked.

Good laughter-training methods include regional laughter club meetings, laughter seminars and laughter yoga. "Laughter yoga begins by activating the laughter muscles via various playful exercises," Schaeffner said.

The exercises have to do with making sounds, facial expressions and body movements as well as breathing techniques and stimulating the diaphragm. "What initially is artificial, simulated laughter gradually transforms into genuine, hearty laughter," Schaeffner explained.

Being in a group helps. Laughter, after all, is contagious.

Take a whiff to de-stress

Stress is a common phenomenon that is experienced by most of us nowadays.

And most of us will give a nod in the affirmative to the fact that a refreshing scent can reduce our stress levels in any given highly stressful situation.

So, if you intend to use the magical benefits of aroma therapy, then choose the options which are available in the market today. Here are some of the best oils for relieving stress.

Lavender, Jasmine, Frankincense Neroli, Orange (also has an uplifting effect), Tangerine, Ylang-ylang Clary sage (also has a relaxing effect) Juniper (also is good for reducing anxiety and anger).

Sleep Tips

We all lead different lives, have varying levels of stress, health and metabolism, but one thing we allhave in common is the need for a healthy night's sleep. If you consistently have a problem sleeping,or staying asleep, these suggestions may help, however, it is best to contact a healing professional torule out a causal underlying medical condition.

The following is a collection of some common sense (and some scientifically proven) tips for settingourselves up for success in getting a good night's sleep.

• Many studies show a health benefit and higher quality of sleep from having routine sleep/waketimes. Try going to bed and waking up at the same time(s) each day.

• Lower the lights in your sleeping and living areas at least thirty minutes before bedtimeto help set the stage for a good night's sleep.

• Try to sleep in complete darkness, and keep your bathroom night-light to a safe minimumbrightness. Any light during the night tells your brain it's time to wake up, leading toconfused body rhythms. Black-out window shades are widely available.
  


• Research studies have shown that listening to relaxing music 45 minutes before bed improvesquality of sleep in older adults.
  


• Most sleep authorities suggest avoiding late night eating.
  


• Avoid stimulating activities like television or work just before going to bed, as they can disrupttime-to-sleep and quality of sleep. Instead, a few minutes of a simple clearing meditation (likeslowly counting to 10, counting 1,2,3 etc. for each breath in and out) can set the stage for apeaceful night's sleep.
  


• If possible, keep your bedroom and bathroom free of reminders of work.
  


• If you enjoy reading before bed, choose your subject matter carefully, not to stimulate, butrather to relax.
  


• Minimize nitecaps: Though alcohol has a short term drowsiness effect, it may reduce sleepquality as the alcohol wears off, interrupting the healing and regenerating stages of sleep.
  


• Try to avoid drinking lots of liquids just before bed (unless you are dehydrated) to minimize thelikelihood of awakening during the night.
  


• Say a calming affirmation just as you lay down each night, for example: "I let go of all theday's activities and now enter a relaxing, regenerating and healing sleep."

Yoga

Yoga is a way of life, an art of righteous living or an integrated system for the benefit of the body, mind and inner spirit. This art originated, was perfected and practiced in India thousands of years ago. The references to yoga are available in 'Upanishads' and 'Puranas' composed by Indian Aryans in the later Vedic and post- Vedic period. The main credit for systematizing yoga goes to Patanjali who wrote 'Yoga Sutra', two thousand Years ago.

He described the principles of the full eight fold yogic discipline. He composed the treatise in brief code words known as 'Sutras'. 'Yoga Sutra' is the most important basic text on Yoga. It is through this basic treatise that the essential message of yoga spread throughout the world.

Aim of Yoga is the attainment of the physical, mental and spiritual health. Patanjali has recommended eight stages of Yoga discipline. They are

• Yamas- Yamas (abstentions or restrains)
• Niyamas- Niyamas (observances)-austerities, purity, contentment, study, surrender of the ego
• Asanas- Physical postures or exercises
• Pranayama- Control of vital energy (Breathing control)
• Partyahara- Withdrawal of the senses
• Dharana- Concentration of the mind (Contemplation)
• Dhyana- Meditation
• Samadhi- Attainment of The super conscious state

Aerobics

Aerobic exercise is defined as any repetitive physical activity that is done long and hard enough, to enhance circulatory and respiratory efficiency. Aerobic means `with oxygen` and it requires the lungs and heart to meet the body`s increased oxygen demand. Hence, it may be called a system of physical conditioning that involves exercises such as running, swimming, cycling and skipping.

There are also many types of aerobics such as low-impact aerobics, step aerobics and dance aerobics. Dance aerobics has become one of the most popular forms of aerobic exercise as it not only gives an excellent workout but it is at the same time enjoyable. It is popular with the young crowd and also with housewives and working women as it is entertaining as well as useful.

Benefits of Aerobics

Regular participation in aerobic physical activities offers many health benefits. A good aerobic exercise program can help us live a longer, healthier life and enhance our well being. Aerobic workouts make us feel better so that we can enjoy life more. It boosts mood, strengthens heart muscle, helps in maintaining weight etc. A session of aerobic activity can help in relaxing after a stressful day at work. The benefits of aerobics exercises are

Increases in:

• Heart Health
• Blood Supply to heart and muscles
• Muscular endurance
• Body's use of oxygen
• Mood, self-esteem, and self-concept

Decreases in:

• Risk of diabetes
• Risk of some cancers
• Risk of cardiovascular disease
• Shortness of breath
• Fatigue
• Blood pressure
• Cholesterol level
• Blood sugar
• Body fat
• Anxiety and depression

Aerobic Equipments

Aerobic exercises can be divided into two types one is low-impact and the other is high- impact aerobics . Different equipments are required depending on the type of exercise involved.

The basics such as shoes and clothing are also a very important part of aerobics. The shoes should be comfortable and well fitting and should have soft soles.

Aerobic equipment can include skis, bicycles, trampolines, jump ropes, treadmills etc. Jogging and calisthenics are also exercises that can be done by beginners Treadmills can be used for jogging.

Stair climbers is also an aerobic equipment that provides an excellent workout It involves stepping up and down from an elevated platform rhythmically. It gives a cardio workout and exercises the leg muscles. A trampoline is another type of aerobic equipment. It is an extremely efficient and fun way of getting a workout.

Various devices such as stop watches and heart rate monitors are also aerobic equipments that help us to keep checks on our speed and heart rates after an aerobic workout.

Mind, Body and Soul Relax - Stress Relief

What is Stress?

Today's fast-paced lifestyles force us to push our minds and bodies to the limit, usually at the expense of our physical and mental well-being. When we become stressed, our bodies switch to a mode called the 'fight or flight response', which is characterized by increased heart rate, blood pressure, higher breathing rate, etc. Over time, these reactions increase cholesterol levels, disturb intestinal activities, depress the immune system, and leave us feeling 'stressed out.'

"Relaxation techniques are great tools for dealing with stress and promoting long-term health by slowing down the body and calming the mind," says Ashish Verma, India(Hyderabad)-based relaxation and wellness training consultant. "Used daily, these techniques can lead to a healthier outlook towards stressful situations and a decline in stress-related disorders such as anxiety, high blood pressure, high cholesterol, diabetes, insomnia, etc."

Here are some techniques to consider:
1. Deep breathing

A simple but effective method of relaxation. "It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, imagery and meditation for reducing stress," says Ravi Tripathi, a yoga teacher based at Kanpur, India.
Here's how to do it:
*Inhale. Close your mouth, loosen your shoulders, and inhale as slowly and deeply as you can.
*Hold. Keep the air in your lungs as you slowly count to 6.
*Exhale. Release the air through your mouth, again slowly counting to 6.
*Repeat. Go over the inhale-hold-exhale cycle 5-10 times.

2. Progressive Muscular Relaxation (PMR)

This is good for relaxing your body, especially when your muscles are tense. It requires slowly tensing and then releasing every muscle group individually, from the toes all the way up to the face. "It is useful for calming nerves before an important presentation or performance, and for quieting down when you are highly stressed".

3. Meditation

"The concept behind meditation is to consciously relax your body and focus your thought processes on one particular thing for a prolonged period. Your mind thus remains occupied and diverted from issues causing you stress".

Follow these steps:
* Sit comfortable and quietly.
* Close your eyes.
* Relax your body muscles (you can use a technique like Progressive Muscular Relaxation for this).
* Focus on your breathing.
* Breathe in deeply, then exhale. Count your breaths (gives you something to do with your mind, helping avoid distraction).
* Repeat this for 10 or 15 minutes.

4. Self-hypnosis

"This is when you hypnotise yourself. Affirmations are often used -- positive statements we repeat to ourselves to counter stress and unpleasant thoughts. An example of an affirmation is 'I feel vibrant and alive. I love how I feel',". Sit down at a quiet, comfortable place. Relax your body. Imagine waves of relaxation running down your body from your head downwards, washing away stress. Feel the muscles in your body relaxing as waves of relaxation wash over them.

Next, utilise suggestion to deepen the state of relaxation. You can do this by simply saying to yourself: 'I am tired and sleepy. I can feel my arms and legs getting heavier. I am becoming more and more tired?' Once you feel completely relaxed, add the affirmations you have prepared too.

5. Yoga

If you have tried it, you already know that it can help you achieve your goals with more focus and renewed spirit. "Yogic breathing reduces blood pressure and brings intense relaxation. Furthermore, it gives you improved appearance via better posture, muscle and skin-tone, if practiced regularly. Bones and muscles are strengthened and joints become more flexible. It is also amazing to see how much more positive a person's outlook on life becomes within just a few months of practice".

6. Imagery

You may have noticed how particular environments can be very relaxing, while others can be extremely stressful. This is the idea behind the use of imagery in stress reduction. "You use your imagination to recreate a scene, place or event that you recall as being relaxing, safe, peaceful, beautiful and happy. You can bring all your senses into the image by, for instance, imagining sounds of running water and birds, the smell of cut grass, etc. Use the imagined place as a peaceful retreat from stress and pressure".

7. Music CDs

Another approach is listening to calming music or relaxation tapes(stress relief musics). Soothing music has a lot of power to influence your thoughts and feelings. "It takes no effort from your side to listen to these. Moreover, they can be very welcome at the end of a long day".

With continued practice in the techniques enumerated above, you may experience renewed energy, better concentration, better ability to deal with problems, more efficiency in daily activities, less indigestion, headaches, nausea, and less frequent emotional responses like anger, anxiety, crying, anxiety, apprehension and frustration.