The Health Benefits Of Smiling

Why it's good to smile

There’s nothing quite like a winsome smile for perking you up, as well as those around you.

Smiling, laughing, and positive thinking have been shown to have a huge number of health benefits to both mind and body.
Stress has been linked to a number of health problems, including heart disease, Type 2 diabetes, high blood pressure and obesity.

• When you laugh, your body releases endorphins. These are brain chemicals known as neurotransmitters, which make us feel happy. They are also a natural pain and stress reliever.
• Laughing reduces levels of cortisol, the stress hormone, and gives us a quick burst of energy.
• A good laugh can be beneficial to the lungs, boost immunity, and could even burn off calories.
• Smiley, happy people are thought to have more friends and be more successful, by appearing more confident and approachable.

The science behind a smile

Medical reason for not smiling

Smile Daily

A small number of people suffer from Moebius Syndrome, which means that they are physically unable to smile.
The condition affects the nerves that help us smile, frown, blink and perform other facial expressions.

You may think that people smile because they are happy, but scientific research suggests otherwise.
'Simply using the same muscles as smiling will put you in a happier mood,' explains Dr Michael Lewis, psychologist at Cardiff University.
'That’s because use of those muscles is part of how the brain evaluates mood.'
Charles Darwin was one of the first to suggest our expressions may actually intensify our feelings. This theory is known as the ‘feedback loop’ or ‘facial feedback hypothesis’.
A smiling expression feeds back into how we experience mood, therefore making us feel happier or a joke seem funnier.
Professor Fritz Strack, along with Leonard L Martin and Sabine Stepper, investigated this theory and published a study in 1988.
This revealed that people who used their smiling muscles when presented with cartoons found them more amusing than people who didn’t.
Separate studies have shown that people suffering from facial paralysis, and without the ability to smile, have been found to suffer more from depression.

Can smiling relieve stress?

Did you know?

Smiling To Relieve Stress

A genuine smile is known as a ‘Duchenne smile’ after the French physician Guillanne Duchenn.
This involves smiling with the mouth and crinkling around the corners of your eyes.
A polite functional smile is known as a ‘Pan American smile’, and involves stretching the mouth, but doesn’t use the eyes.

Mark Stibich, PhD, a consultant at Columbia University, and contributor to a Guide to Longevity at about.com, believes smiling may also act as a stress relief.
'When you’re stressed a number of things happen to your body,' explains Stibich.
'Your pulse rate shoots up, your digestive system shuts down, and your blood sugar levels increase.
"But two things also happen that you have voluntary control over – your breathing becomes shallower and faster and facial expressions kick in.
'If you can slow your breathing down and change your expression, you may be able to turn around the stress cascade.'

How to put a smile on your face

• Spend time with friends and family who are most likely to cheer you up.
• Take time out and watch a film or a TV show you find funny.
• Even when you don’t feel like it, try and force yourself to smile – you may find that a forced smile becomes genuine.
• Reflect on happy memories by looking through photograph

Benefits of a smile: A healthier immune system

Various studies conducted over the years have shown that smiling and laughter can boost the functioning of the immune system. This may help to reduce your risk of developing everything from the common cold to chronic diseases such as cancer. Could there be a less expensive medicine than this?

Benefits of a smile: Helps to relieve stress

Smiling and laughter helps to promote release of a "feel good" group of hormones called endorphins. These are the same group of hormones responsible for the runners high you hear so much about. If you don't have time to get to the gym for a hard run, try adding a smile and a bit of laughter to boost these natural, stress relieving hormones.

Benefits of a smile: A smile is beautiful

Why do American spend thousands of dollars on makeup and cosmetic procedures to look more attractive and then walk around with a scowl on their faces? The most beautiful face in the world won't be pleasing with down turned lips and a sour expression. In contrast, a plain face can be transformed by the power of a smile. If you want to look better, try adding a genuine smile.

Benefits of a smile: A smile inspires others

When you smile at a stranger you not only boost your own health and beauty, you also send a positive message that can potentially change someone else's mood for the better. The stranger you graced with your smile may go on to pass the kindness to someone else. Who knows how far your original smile will travel?

Benefits of a smile: Smiling can increase your chances for success

When you smile, you appear confident and capable. Given the choice between two equally qualified job candidates, the smiling candidate is going to be perceived as being more of a team player and easier to work with.

The next time you're tempted to face the world with a frown, remember another old quotation. "It takes seventeen muscles to smile and forty-three to frown".

Cell Phone Use And Your Health

Cell Phone Radiation

Radiation from mobile phones causes changes in the brain which could pose risks to health, an authoritative two-year study has concluded.

 

In ground-breaking research on the effects of radiation on the brain - which has for the first time used human cells rather than rats - scientists found that even low-level emissions from handsets affects cells.

 

They believe the changes could disable a safety barrier in the body which is meant to protect the brain from harmful substances in the blood. The scientists are now calling for further research to discover how important the effects on health might be.

 

The study, conducted by the Radiation and Nuclear Safety Authority in Finland, found that exposing human cells to one hour of mobile phone radiation triggered a response which normally only occurs when cells are being damaged.

 

This led the cells which make up blood vessel walls to shrink, allowing tiny molecules to pass through into brain tissue.

 

The report's conclusion warns: "The possible RF-EMF (radiation-induced breakage of the blood-brain barrier), if occurring repeatedly over a long period of time, might become a health hazard because of the possible extra-capillary accumulation of molecules that might cause brain tissue damage."

 

Headaches

The study is a an important step forward in mobile phone research because it has proved biochemical changes, which were found to occur in rats, also occur in human cells. Scientists now need to discover how the human body reacts to such changes and whether it can cope, or if there are serious health threats.

 

Professor Darius Leszczynski, who will present the research at a conference in Canada this month, said he could confirm that radiation from mobile phones does affect the delicate make-up of human cells. "We have shown there are biochemical changes in human cells," he told the Evening Standard. "Other studies in animals have shown this can lead to a leakage in the blood brain barrier.

 

"So what I believe is that we will find these leaks occur in humans too. What we do not know is the extent of these leaks and whether they have an effect on our health.

 

"Our bodies may be able to cope with it so there will be no risks. But it could be found that, over time, the effects on health could be much more significant."

 

Long Term Effects

Two years ago, a government inquiry into mobile phones led by Sir William Stewart concluded there was no evidence of a risk to health. But he advised that caution is taken over the use of mobiles by children until more evidence on the impact on health is gathered.

 

Despite multi-million pound research across the world since then, the effects of long-term use still remains unclear. But recently, a handful of studies have begun to raise questions over safety. A survey of 11,000 people in Sweden and Norway found that many suffer from headaches and tiredness after using the gadgets.

 

Another study, by Swedish cancer specialist Lennart Hardell, suggested that using the old analogue mobiles, popular in the early Nineties, increased the risk of cancer.

 

His research is now at the centre of a lawsuit in the US. Judges are deciding whether it provides enough proof of a link between cancer and mobile phones for claimants to take manufacturers to court.

 

However, the growing body of research on mobiles and health is leading some countries to consider action. China is debating whether to force phone companies to reduce the levels of radiation. British experts said last night there was no need for panic. They insisted that more research was needed.

Eating Healthy Made Easy

Delicious Meals That Are Simple

Eating healthy takes some effort, no doubt about it. Let’s face it, today we might be excited to make a tasty, creative recipe that’s good for our waistline, but tomorrow may not bring the same enthusiastic mood. So we slip for the next few busy days and grab something more convenient, with higher calories and much less nutritional value.

What if we chose one weekend out of the month, the weekend when our stars aligned and we actually felt enthusiastic about shopping for the right ingredients and cooking them up? We’re talking about some big batch cooking. This is a strategy that lets us take advantage of when we feel high energy and we’re determined to do something productive for ourselves and our family. Big Batch Weekend is devoting several hours to meal preparation so that meals become healthier and convenient for weeks to come. It means making a big batch of something today and freezing it in meal-size portions so that we can pull out easy-to-reheat lunches and dinners time and again. It takes the thinking out of making healthy choices when you need a ready-made meal.

How about making a big batch of healthy soup, stew, or a casserole for convenient freezing and reheating? Not only will it be a time-saver, but it’s more economical as well. Why pay for all those low-calorie frozen dinners that cost $3-6 when we’re perfectly capable of creating our own for much less per meal? Some recommendations for big batch freezing are listed below along with maximum storage time in the freezer.

Combination Dishes
(Storage time of 3-4 months)
Bean dishes
Spaghetti or rice dishes
Lasagna (with meat or vegetables)
Casseroles
Chow mein
Soups (lentil, split pea, black bean)
Stews (beef, veal, vegetarian)
Stuffed peppers
Eggplant dishes
Meat pies
Meat loaf
Chili (lean beef or chicken)

Breads
(Storage time of 1-2 months)
Whole Grain Muffins
Fruit bread
Whole-wheat waffles or pancakes

Some foods do not freeze well and do not retain good quality after thawing. These include: cabbage, celery, lettuce, parsley, radishes, cooked egg whites, cream or custard fillings, milk sauces, sour cream, cheese or crumb toppings, mayonnaise, salad dressing, gelatin, and fried foods. Depending on the meal you’re freezing, some of these items can be added in fresh after heating up your batch.

Healthy Eating Made Easy

Here are some tips to remember as you start implementing eating healthy the easy way.

• Choose recipes that are conducive to cooking in large quantity and freezing.
• Have the right containers on hand that are appropriate for the meal size you'll want later. For example, if you want reheatable single-serve lunches or dinners, choose small plastic containers with lids or resealable baggies.
• Use containers or bags that are easy to label. Write the date on your frozen food portion. You’ll want to reheat most foods by the third or fourth month at the latest.
• Rotate the placement of foods in the freezer so that you’re eating the oldest ones first. First in, first out.
• Always cool foods properly before freezing to help retain flavor and ward off growth of bacteria. Never leave prepared food at room temperature fir longer than two hours. When you defrost, do not leave food at room temperature. This encourages bacteria growth and uneven thawing. Instead, defrost on a tray in the refrigerator or in a microwave on a low power setting.
• Trim the fat from meats and do not season prior to freezing. Seasoning before freezing shortens the storage life. Wrap meats and poultry in aluminum foil, pressing out excess air. 

Enjoy Healthy Eating Today

A great way to eating healthy is to take the guess work out of your meal planning by hiring your own personal "Health Counselor" to plan you and your family meals daily. Go to GETHEALTHYNOW and make your appointment today. It's your time to get healthy!

The Importance Of Your Beauty Sleep

Restless Night's

Are you up all night?
The average night’s sleep for adults in the United States dropped to six and a half hours from more than eight. Some experts predict a continuing decline, thanks to distractions like e-mail, instant and text messaging, and online shopping.
Age can have a detrimental effect on sleep. In a 2005 national telephone survey of 1,003 adults ages 50 and older, the Gallup Organization found that a mere third of older adults got a good night’s sleep every day, fewer than half slept more than seven hours, and one-fifth slept less than six hours a night.
With advancing age, natural changes in sleep quality occur. People may take longer to fall asleep, and they tend to get sleepy earlier in the evening and to awaken earlier in the morning. More time is spent in the lighter stages of sleep and less in restorative deep sleep. R.E.M. sleep, during which the mind processes emotions and memories and relieves stress, also declines with age.
Habits that ruin sleep often accompany aging: less physical activity, less time spent outdoors (sunlight is the body’s main regulator of sleepiness and wakefulness), poorer attention to diet, taking medications that can disrupt sleep, caring for a chronically ill spouse, having a partner who snores. Some use alcohol in hopes of inducing sleep; in fact, it disrupts sleep.
Add to this list a host of sleep-robbing health issues, like painful arthritis, diabetes, depression, anxiety, sleep apnea, hot flashes in women and prostate enlargement in men. In the last years of his life, my husband was plagued with restless leg syndrome, forcing him to get up and walk around in the middle of the night until the symptoms subsided. During a recent night, I was awake for hours with leg cramps that simply wouldn’t quit.

Getting Enough Sleep Daily

Beauty Rest and Beyond
A good night’s sleep is much more than a luxury. Its benefits include improvements in concentration, short-term memory, productivity, mood, sensitivity to pain and immune function.
If you care about how you look, more sleep can even make you appear more attractive. In a study published online in December in the journal BMJ, researchers in Sweden and the Netherlands reported that 23 sleep-deprived adults seemed to untrained observers to be less healthy, more tired and less attractive than they appeared to be after a full night’s sleep.
Perhaps more important, losing sleep may make you fat — or at least, fatter than you would otherwise be. In a study by Harvard researchers involving 68,000 middle-aged women followed for 16 years, those who slept five hours or less each night were found to weigh 5.4 pounds more — and were 15 percent more likely to become obese — than the women who slept seven hours nightly.
Michael Breus, a clinical psychologist and sleep specialist in Scottsdale, Ariz., and author of “The Sleep Doctor’s Diet Plan,” points out that as the average length of sleep has declined in the United States, the average weight of Americans has increased.
There are plausible reasons to think this is a cause-and-effect relationship. At least two factors may be involved: more waking hours in homes brimming with food and snacks; and possible changes in the hormones leptin and ghrelin, which regulate appetite.
In a study published in 2009 in The American Journal of Clinical Nutrition, Dr. Plamen D. Penev, an endocrinologist at the University of Chicago, and co-authors explored calorie consumption and expenditure by 11 healthy volunteers who spent two 14-day stays in a sleep laboratory. Both sessions offered unlimited access to tasty foods. During one stay, the volunteers — five women and six men — were limited to 5.5 hours of sleep a night, and during the other they got 8.5 hours of sleep.
Although the subjects ate the same amount of food at meals, during the shortened nights they consumed an average of 221 more calories from snacks than they did when they were getting more sleep. The snacks they ate tended to be high in carbohydrates, and the subjects expended no more energy than they did on the longer nights. In just two weeks, the extra nighttime snacking could add nearly a pound to body weight, the scientists concluded.
These researchers found no significant changes in the participants’ blood levels of the hormones leptin and ghrelin, but others have found that short sleepers have lower levels of appetite-suppressing leptin and higher levels of ghrelin, which prompts an increase in calorie intake.
Sleep loss may also affect the function of a group of neurons in the hypothalamus of the brain, where another hormone, orexin, is involved in the regulation of feeding behavior.

True Health Comes From Rest

The bottom line: Resist the temptation to squeeze one more thing into the end of your day. If health problems disrupt your sleep, seek treatment that can lessen their effect. If you have trouble falling asleep or often awaken during the night and can’t get back to sleep, you could try taking supplements of melatonin, the body’s natural sleep inducer. I keep it at my bedside.
If you have trouble sleeping, the tips accompanying this article may help. And if all else fails, try to take a nap during the day. Naps can enhance brain function, energy, mood and productivity.