In the last couple of issues of Natural News I’ve been suggesting ways to boost your immunity thought diet and lifestyle choices. Last month we looked at the benefits of a good night’s sleep and regular exercise and this month you’ll learn how your morning shower, deep breathing and fresh air can all boost your immunity.

Take a cold shower

 

You may not feel like it when it’s cold and dark outside but turning the water to cold for a minute or so at the end of your morning shower stimulates lymphatic circulation that transports immune cells around your body.

 

Even though it may sound like a masochistic act, taking cold showers to reap health benefits isn’t a new concept. It’s been used as a means of therapy for thousands of years. The ancient art of yoga, which began an estimated four to eight thousand years ago, teaches its students that taking cold water showers will help strengthen their immune system against colds and flu. The theory is that coldness can help bring blood to the capillaries, therefore increasing circulation throughout the body. It also encourages muscles to contract so that toxins and poisonous waste can be eliminated more efficiently, painful inflammations are reduced and the mucous membranes are strengthened, which in turn helps keep hay fever, allergies, colds and coughs at bay. Some experts believe that many health problems can be reduced or even eliminated over time by providing proper circulation of the blood to the affected area using cold shower therapy.

 

There is no doubt that an invigorating way to enhance cleansing and to boost your circulation and immune system is to take a cold shower every day. Caution, however, is advised, especially if you are underweight or have a heart condition, as cold showers can put unnecessary stress on your heart. It’s much safer and much more pleasant to have a warm shower first and then, just as you have finishing soaping yourself or washing your hair and are ready to get out of the shower, to give yourself a cold shower burst for a minute. Make sure the bathroom is heated. Never get out of a cold shower into a cold room.

 

 

Take a breather

 

Deep breathing – from your belly not your lungs – is not only relaxing; it can also raise your immunity.

 

Research on the link between oxygen deficiency and disease has been carried out for several decades. Oxygen plays a key role in our immune function. It is the source of the ammunition used by natural killer cells against viruses and tumours. Breathing serves as the pump for the lymphatic system, just as the heart serves as the pump for the circulatory system. Your cells must have oxygen to survive from moment to moment. To thrive, they rely on a complex exchange between the circulatory system and the lymphatic system. Blood flow carries nutrients and ample amounts of oxygen into the capillaries, while a healthy lymphatic system carries away destructive toxins. Proper breathing is the moderator of this exchange.

 

Many of us breathe too fast and too rapidly during the day. This fast, shallow breathing expels carbon dioxide too quickly and takes in too little oxygen. However, when breathing is slow, deep and full – and is carried out from the abdomen (belly) and not the lungs – extra oxygen is drawn into the bloodstream. Your diaphragm is a thick, flat muscle just below your ribcage and above your abdomen. By using your diaphragm when you breathe in, you help your lungs expand so that they take in more air. Increased oxygenation boosts circulation and encourages the healthy functioning of your entire immune system.

 

To check that you are breathing correctly, put your hand on your navel; as you breathe in, your stomach should move out. If it doesn’t you’re using your upper chest instead of your diaphragm. Another sign indicating that you might be breathing incorrectly is that you often sigh or yawn. You may also feel as if you often can’t catch your breath or fill your lungs fully.

 

Try this ‘breathing from your diaphragm’ exercise

 

1. Relax your shoulders

2. Put one hand on your abdomen

3. Push your abdominal muscles out

4. Breathe in through your nose

4. Suck in your abdominal muscles

5. Breathe out with pursed lips (you should feel your abdomen go down)

6. Repeat three times and rest for two minutes

7. Repeat this exercise several times a day

 

Aerobic exercise is one way to increase your intake of oxygen and improve its circulation, but immune-boosting benefits may also be obtained from breathing exercises that teach you to breathe more fully.

 

The following exercises will help you take control of your breathing. They don’t require a lot of time, but they work best if you commit to practising them for a few minutes every day. Over time, you will find that you are breathing more deeply throughout the day and reaping all the immune-boosting benefits. With practice, you can break the cycle of bad breathing.

 

– Pursed-lip breathing

 

1. Inhale slowly through your nose until your lungs fill up with air

2. Purse your lips as if you were going to whistle or kiss someone

3. Breathe out slowly while keeping your lips pursed

4. Take twice as long to breathe out as you do to breathe in

5. Do not force your lungs to empty

6. Repeat 5–6 times

 

Pursed-lip breathing will help you get more air into your lungs, encourage you to breathe more steadily, and control any shortness of breath.

 

– ‘Hold your breath’ exercise

 

1. Breathe in

2. Try to hold your breath for ten seconds

3. Breathe out with pursed lips as above

4. Repeat 3 times

 

Holding your breath extends the time for your lungs to exchange oxygen for carbon dioxide, helping your body take in more oxygen.

 

– ‘Three-part breathing’ exercise

 

1. With your mouth closed, exhale deeply through your nose. Imagine that you are pouring the breath out of a jug, starting at the top of your chest and moving down through your mid-torso and into your diaphragm.

2. Pause for two counts at the bottom of the breath, and then inhale through your nose. Refill the ‘jug’ slowly, counting to five (or seven if you can make it). Start at the bottom, expanding your diaphragm and belly, then your mid-torso, and lastly the top of your chest and lungs.

3. Pause for two counts and exhale as before. Then repeat the exercise 3 times.

 

This yoga technique is very useful during times of stress, or at any time you need to relax.

 

 

Fresh air, anyone?

 

Most of us spend 90 per cent of our lives indoors inhaling dubiously filtered air and other people’s germs, so take any opportunity you can to get some fresh air.

 

A regular dose of fresh air can help make your body less vulnerable to cold and flu viruses. This is especially true during cold weather when not only does central heating dehydrate you, but also the tendency to stay indoors results in more germs circulating in crowded, dry rooms.

 

So, as also mentioned in the avoid winter weight gain feature in this issue, even if it’s cold outside, wrap up warm and get some energising fresh air. Go for a walk, even if you have to put your umbrella up and stroll in the rain. It’s probably best to stay away from polluted areas and to seek out areas where traffic is lighter and where there are signs of nature as the air is likely to be much fresher. Head to countryside, seaside or the mountains if you can and if you live or work in the city seek out local parks and gardens. Put some distance between yourself and the congested, contaminated environs of industrial areas. Without an abundance of fresh, pure air, the essential interchange of carbon dioxide and oxygen in the lungs cannot take place.

 

Wherever it is you choose to escape, remember you can derive health-giving and even life-giving benefits from time spent in the pure fresh air, amid the trees, flowers and plants. So put your walking shoes on and get some fresh air.

Mood swings and bouts of irritability may occur during the menopause and some experts believe it may be caused by centres in your brain being affected by declining levels of oestrogen. In my opinion and in my experience by far the most common cause of mood swings and feelings of irritability during the menopause is caused by blood sugar imbalances.

One of the classic symptoms of blood sugar imbalances are mood swings and blood sugar imbalances are caused by a poor diet so the best advice if you are prone to this symptom during the menopause is to eat healthy and nutritious meals and snacks throughout the day. Don’t go for long periods without food because if you do your blood sugar levels will fall too low and you will feel irritable and tired. And avoid caffeine and foods packed with sugar as all these will give you an instant sugar high, followed by a long low when you feel shaky, moody and hungry so you are more likely to reach for another high sugar food and the vicious cycle continues. Other helpful recommendations include:

           

Consider taking a B vitamin supplement, magnesium supplement and Omega 3 fish oil supplement in addition to your daily multivitamin and mineral (like MenoPlus). B vitamins can help your body produce serotonin which is the feel good hormone. Magnesium is well known as ‘nature’s tranquiliser’ and essential fatty acids are important for hormonal balance. Boosting your calcium intake may also ease irritability.  (see Resources page for supplements I use in the clinic, especially a high strength Omega 3 fish oil containing 700mg EPA and 500mg DHA in just two capsules.)

           

Try some Siberian ginseng to help boost your adrenal glands and help you deal with stress. Chamomile tea is a also great for anxiety related disorders.

           

Try aromatherapy oils in a massage or a bath, such as relaxing lavender, mood enhancing chamomile and rose oil or calming sandalwood and clary sage.

           

If you are prone to angry outbursts remind yourself that you do have some control over yourself despite the way you are feeling. Question your motives. When you feel angry stop and ask yourself why you feel this way and if your anger is appropriate to the situation. If you can do something positive about the situation making you angry do it, but if you can’t do anything find ways to release your stress by, for example, doing some deep breathing or by going for a walk or by phoning a friend.

 

If feelings of sadness are intense and prolonged during the menopause you could be suffering from depression. The following mood lifting advice may prove helpful but be sure to consult your doctor immediately if you experience four of these symptoms for at least two weeks.

 

–           Unusual sleeping patterns

–           Feeling exceptionally apathetic or anxious

–           Inability to enjoy things you used to enjoy, including loss of libido

–           Extreme fatigue

–           Feelings of worthlessness

–           Difficulty making simple decisions

–           Thoughts of death or suicide (seek help immediately)

 

 

List the positive: List all the good things in your life. They could be such things as a job you enjoy, a loyal friend, a fascinating hobby, your dog, the flowers in your garden and so on. Now make a list of all the good things in yourself. Have a good think now as there is bound to be a lot more than you realised. You might be a good listener or a great poet or have a great sense of humour.

 

Find new challenges: Taking on a new challenge can be incredibly rewarding and can make you feel more positive about yourself. If you’ve always wanted to learn how to play the piano or keyboard, book some lessons. Consider taking up painting, singing, jewellery making, writing – the list is endless. Or perhaps you might like to get some new qualifications or take up a course such as homeopathy, reflexology, massage and so on.

           

Physical activity can contribute to a sense of well-being. In fact regular exercise is considered by some experts to be one of the effective treatments to depression. Plan to have at least 30 minutes of gentle exercise a day.

 

Everyday boosters: Sing along to your favourite music, have a good cry to release excess stress and have a good laugh. Laughter sends chemicals called endorphins whizzing around your body to make you feel naturally high. So do something to get you chuckling, from watching a funny film to calling an old friend.

 

St John’s Wort has been shown in numerous studies to demonstrate significant improvement in depression, anxiety, and insomnia. Capsules containing 300 mg of the extract are typically taken 3 times a day.  (Do not take St John’s Wort without advice if you are taking any medication.)

 

Sage, an aromatic member of the mint family, is an ancient ally for depression and emotional distress especially around mid-life.  It is also useful for menopausal symptoms.

 

Ginger has been a powerhouse in TCM (Traditional Chinese Medicine) for thousands of years. It is a herb that decreases fatigue and weakness and is potentially valuable for depression. It is also helpful for digestion, and acts as an anti-inflammatory.

 

Bach flower remedies: Wild Rose, Larch, Mustard, Gorse and Gentian may help alleviate feelings of apathy, resignation, despondency, inferiority, despair, hopelessness, discouragement, self-doubt and intense descending gloom.

 

Sunlight is vital for both physical and emotional health. Try to get 15 minutes of sunlight on your uncovered eyelids daily (take out contact lenses) in the early morning or late afternoon and in the absence of sun try sitting next to 6 -8 regular fluorescent tubes (2,500 lux) for 30 minutes each day upon waking.

 

Massage is sometimes more effective than talk therapy for reaching and healing hidden traumas and relieving depression. Even a single session can have a dramatic effect.

10 minutes talking a day boosts brainpower according to a new study from the University of Michigan, USA. Chatting was found to be as effective as crosswords in boosting memory and intellectual performance.