Optimism: A Powerful Ally

Take a close look at that glass of water. Half empty? Half full? What you see could make a difference, not only in your daily health, but in how long you live. In one study, for example, researchers tracked 839 people over 30 years. In the 1960s, study participants took a standardized test to determine whether they were optimistic, pessimistic, or somewhere in between. Those who scored high on the pessimism scale turned out to have a 19% greater chance of premature death than those who scored more optimistically.

The Power of Optimism

“I believe we have compelling evidence that optimists and pessimists differ markedly in how long they will live,” says psychologist Martin Seligman of the University of Pennsylvania. “It is not clear if pessimism shortens life, optimism prolongs life, or both.”

Seligman says there are at least four ways that optimism can affect longevity. Optimists tend to:

• Be less passive than pessimists and less likely to develop learned helplessness or negative and debilitating responses to things that happen to them
• Be more likely to practice preventive health measures because they believe their actions make a difference
• Suffer depression at a markedly lower rate than pessimists (Depression is associated with mortality.)
• Have better functioning immune systems

The Bright Side

For decades, psychologists have studied the link between positive thinking and physical and mental health. According to Seligman, author of Learned Optimism: How to Change Your Mind and Your Life, it is more important to change negative thought patterns into positive ones than to worry about being optimistic. The picture of optimism he paints is not one of Pollyanna-like blindness to reality, but of a learned optimism grounded in accuracy and non-negative thinking.

Based on the results of several large-scale studies, Seligman discovered that optimists are more successful than pessimists. Optimistic politicians win more elections, optimistic students get better grades, optimistic athletes win more contests, and optimistic salespeople make more money.

Why would this be so? In his book Self-help Stuff That Works, Adam Kahn says it is “because optimism and pessimism both tend to be self-fulfilling prophecies. If you think a setback is permanent, why would you try to change it? Pessimistic explanations tend to make you feel defeated, making you less likely to take constructive action. Optimistic explanations, on the other hand, make you more likely to act. If you think the setback is only temporary, you are apt to try to do something about it.”

Optimist vs. Non-optimist

How can you determine whether you think more optimistically or pessimistically?

“I do not like to use the word pessimistic because most people would never consider themselves pessimistic,” says Khan, “But, many people are willing to admit they are not optimistic.”

Khan, like Seligman and other experts on motivation, defines optimists and non-optimists by how they explain events in their lives. Optimists see setbacks as specific, temporary, and changeable. Because of this, they are motivated to take action. Non-optimists tend to look at setbacks as general, permanent, and hopeless—symptoms of widespread failure that cannot be changed.

For example, an optimist who did not follow through on an exercise routine for a week might say, “I had a lot going on this week. I did not plan my time too well. I will have to do better next week.” A pessimist in the same situation might say, “I have no self-discipline. I obviously will not be able to meet my goals. Exercise just is not for me.”

A Matter of Degree

Dr. Pierce Howard, author of The Owner’s Manual for the Brain, contends that the line between optimism and pessimism is far from clear-cut.

“You are not just an optimist or a pessimist, it is a matter of degree,” Dr. Howard says. “You can be successful in life anywhere along the continuum.” He points out that pessimistic thinkers make great tax accountants, while optimists are more suited for careers in sales.

A Good Mood

Mood also has an influence on whether optimistic or pessimistic thoughts dominate your brain, according to Dr. Susan Vaughan, author of Half Empty, Half Full, a book that explores how gaining control over moods can result in more positive thinking.

“Mood is a powerful filter on how we see things,” maintains Vaughan, who sees most people as a blend of optimism and pessimism, depending on the situation.

She points to three methods optimistic people tend to use to lift their moods:

• Alternative thinking—When bad things happen, optimists tend to take them less personally and come up with multiple alternatives for why they might have happened, then work actively to fix the situation.
• Downward comparison—Though it sounds unkind, optimists compare themselves to others who are in worse situations as a way to brighten their own spirits.
• Relaxation—Optimists tend to use exercise, yoga, and even “putting on a happy face” as ways to relax and improve their moods.

Optimism: Not Always the Answer

Not everyone agrees that the solution lies in being optimistic. “The idea that optimists are healthier than pessimists is overly simplistic,” says Dr. Howard Friedman, a psychology professor at the University of California, Riverside. “Many times, excessive optimism can be harmful to one’s health. This is especially evident among teenagers, who take many risks.” Friedman contends it can be damaging to think optimistically when it comes to difficult health choices like quitting smoking, using condom, or wearing seatbelts. “I do not agree that in general we should try to make everyone more optimistic. There is absolutely no evidence that trying to do so will improve the general health of the population,” Friedman says.

A Better Strategy

Seligman concurs that there are times when it pays not to be optimistic, such as when planning for a risky future, when advising those with poor chances for the future, and when trying to be sympathetic to others’ problems. When the cost of failure is high, he advises, optimism is the wrong strategy.

Still, there are times when optimism can be a powerful ally. When achievement is the goal, use optimism. If trying to recover from depression. for example, optimistic thoughts can boost your morale.

Negative to Positive Thinking

Seligman argues that optimism, like other interpersonal skills, can be learned. “The way you explain setbacks to yourself is as much a habit as the way you tie your shoes,” agrees Khan. “It is no harder or easier to change a thought habit than it is to change a physical habit.” He recommends writing about setbacks and practicing arguing with your less optimistic thoughts until a more realistic vision of what has happened and what is likely to happen in the future emerges.

“It takes work, discipline, and focus,” Khan says. “But if you do not think you have these things, those are the first non-optimistic thoughts to tear apart.”

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RESOURCES:

American Counseling Association

Positive Psychology

CANADIAN RESOURCES:

Canadian Psychological Association

Healthy Canadians

REFERENCES:

Optimism and health. Harvard Medical School website. Available at: http://harvardpart…. Accessed May 1, 2008. Updated May 8, 2011.

Positive psychology. Martin Seligman Research Alliance at the University of Pennsylvania website. Available at: http://psych.upenn.edu/seligman/pospsy.htm .

Segerstrom S, Taylor S, Kemeny M, Fahey J. Optimism is associated with mood, coping and immune change in response to stress. APA PsycNET website. Available at: http://psycnet.apa…. Published June 1998. Accessed May 9, 2011.

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Proposed Natural Treatments for Stress

The effects of stress on your health can be far-reaching. Some of the conditions often associated with stress include insomnia, high blood pressure, tension headaches, anxiety, depression, decreased mental function, and drug or alcohol abuse. Stress is known to cause changes in the body’s chemistry, altering the balance of hormones in our systems in ways that can lower our resistance to disease. As a result, we can become more susceptible to colds and flus, and other types of illness. Too much stress sometimes brings on outbreaks of cold sores or genital herpes for people who carry these viruses in their systems. Other chronic diseases such as irritable bowel syndrome, asthma, inflammatory bowel disease, and rheumatoid arthritis may also flare up during times of stress.

If it’s possible to avoid situations that cause you to feel tense, unhappy, or worn down, that’s obviously to your benefit. However, it isn’t always possible to live a stress-free existence. Work deadlines, family demands, relationship problems, traffic jams, missed appointments, forgotten birthdays, personality conflicts, college exams—all of these things, and many more, can be sources of stress. Furthermore, though most of us associate stress with unpleasant events, even wonderful events in our lives, like weddings, vacations, and holidays, can be genuinely stressful.

Not everyone responds to these situations by getting “stressed out.” There are those apparently unflappable folks whose pulse rate wouldn’t even go up during an earthquake, and then there are those for whom being five minutes late constitutes reason for a state of total panic. How you manage the stress in your life can determine the impact it will have on you.

There are many different methods of dealing with stress. The basics for good health that we all know (but often forget) help in coping with stress: Eating a balanced diet and getting adequate rest help your body adapt and respond to the events in your life. Ironically, stress can interfere with your ability to take care of yourself in this way. When you’re worrying so much you can’t sleep, getting adequate rest becomes impossible. Stress can affect your eating habits too. So what else can you do? Exercise, meditation, and biofeedback are all widely accepted stress management tools that might help you break out of a stress-induced downward spiral.

For some people, stressful circumstances can trigger symptoms severe enough to warrant seeking medical attention. Conditions associated with stress, such as insomnia, anxiety, depression, and panic attacks, may become severe enough to require medications.

Principal Proposed Natural Treatments

One proposed natural approach to treating the physical consequences of stress involves the use of so-called adaptogens. The term “adaptogen” refers to a hypothetical treatment described as follows: An adaptogen helps the body adapt to stresses of various kinds, whether heat, cold, exertion, trauma, sleep deprivation, toxic exposure, radiation, infection, or psychological stress. Furthermore, an adaptogen should cause no side effects, be effective in treating a wide variety of illnesses, and help return an organism toward balance no matter what may have gone wrong.

However, physical exercise is the only indubitable example of an adaptogen. There is no solid evidence that any substance functions in this way. However there is a bit of suggestive evidence for the herb Panax ginseng, which is discussed in the next section.

Panax Ginseng

Most of the evidence cited to indicate that Panax ginseng has adaptogenic effects comes from animal studies involving ginseng extracts injected into the abdomen. Such studies are of questionable relevance to the oral use of ginseng by people; furthermore, the majority of these studies were performed in the former Soviet Union and failed to reach acceptable scientific standards. However, a few potentially meaningful studies in humans have found effects that are at least consistent with the possibility of benefits in stressful situations.

Animal Studies

According to a number of animal studies, most of which were poorly designed and reported, Panax ginseng injections into the blood stream or abdomen can increase stamina, improve mental function, protect against radiation, infections, toxins, exhaustion, and stress, and activate white blood cells.1 However, when ginseng is injected into the abdomen or bloodstream, it enters the body directly without going through the digestive tract. This mode of administration is strikingly different from taking ginseng by mouth.

A smaller number of animal studies (again, most of them poorly designed) have looked at the potential benefits of ginseng administered orally, and often reported benefit.^2-8 In addition, studies in mice found that consuming ginseng before exposure to a virus significantly increased the survival rate and number of antibodies produced.^9,10

Human Studies

Human studies of Panax ginseng have only indirectly examined its potential benefits as an adaptogen. For example, a double-blind, placebo-controlled study found evidence that Panax ginseng may improve immune system response.¹¹ This trial enrolled 227 participants at three medical offices in Milan, Italy. Half were given ginseng at a dosage of 100 mg daily, and the other half received placebo. Four weeks into the study, all participants received influenza vaccine.

The results showed a significant decline in the frequency of colds and flus in the treated group compared to the placebo group (15 versus 42 cases). Also, antibody levels in response to the vaccination rose higher in the treated group than in the placebo group.

These findings have been taken by some researchers to support their belief that ginseng has an adaptogenic effect. However, the study might instead simply indicate a general form of immune support unrelated to stress.

Other studies have looked at Panax ginseng’s effects on overall mental function,^15-17 general well-being,^18-21,54 and sports performance.^22-28,52 While it is true that positive results in such studies might tend to hint at an adaptogenic effect, the results were, in general, too mixed to provide conclusive evidence for benefit.

The bottom line: It is not clear that Panax ginseng offers general benefits for stress.

For more information, including dosage and safety issues, see the full Ginseng article.

Other Proposed Natural Treatments

Multivitamins Plus Minerals

Surprisingly, a treatment as simple as multivitamin-mineral tablets may be helpful for stress.

In a double-blind, placebo-controlled study, 300 men and women were given either a multivitamin-mineral tablet or placebo for 30 days.³⁸ The results showed that people taking the nutritional supplement experienced less anxiety overall and an enhanced ability to cope with stressful circumstances. The supplement used in this study supplied the following nutrients and dosages: vitamin B1 (10 mg), vitamin B2 (15 mg), vitamin B6 (10 mg), vitamin B12 (10 mcg), vitamin C (1,000 mg), calcium (100 mg), and magnesium (100 mg).

Benefits were seen in another double-blind, placebo-controlled trial that enrolled 80 healthy male volunteers.³⁹ The supplement used in this trial was similar but not identical.

It’s not clear how these nutrients help stress. But, considering that many of us would benefit from general nutritional supplementation in any case, it might be worth trying.

Eleutherococcus senticosus

In the 1940s, Dr. Brekhman, the same scientist who first dubbed Panax ginseng an adaptogen, decided that a much less expensive herb, Eleutherococcus senticosus, is also an adaptogen. A thorny bush that grows much more rapidly than true ginseng, this plant later received the misleading name of “Siberian” or “Russian ginseng.” Its chemical makeup, however, is completely unrelated to that of Panax ginseng.

As with Panax ginseng, many animal studies finding adaptogenic benefits with eleutherococcus have been reported, but most were relatively poorly designed and used injections rather than oral administration of the herb, making the results not particularly relevant to the normal human usage of the herb.

Numerous human trials of eleutherococcus have been reported as well, some involving enormous numbers of participants. However, most of these were not double-blind and many were not even controlled, making the results nearly meaningless. (For information on why double-blind, placebo-controlled studies are essential to establish the effectiveness of a treatment, see Why Does This Database Rely on Double-blind Studies?)

Again, as with Panax ginseng, a few reasonably well-designed studies in humans have been reported that may have indirect bearing on the herb’s potential adaptogenic properties. For example, in one double-blind trial, participants took either 10 ml of extract of eleutherococcus or placebo 3 times daily for a 4-week period. Blood samples were analyzed to determine changes in immune cells. A statistically significant increase in numbers of cells important to immune functions was observed in the treatment group as compared to the placebo group.

This study has been widely advertised as proving the eleutherococcus strengthens immunity. However, mere changes in immune cell profile do not at all automatically translate into enhanced immunity. (See the Immune Support article for more information on why this is so.) More meaningful data was obtained in a double-blind, placebo-controlled study involving 93 people who experience recurrent flare-ups of herpes.⁴¹ Use of eleutherococcus significantly reduced the severity, frequency, and duration of herpes outbreaks relative to placebo during the 6-month trial. This study does suggest a possible immune strengthening effect.

Like Panax ginseng, eleutherococcus has also been studied for potential sports performance enhancement benefits, but published studies have not been encouraging.^42,55 One small double-blind, placebo-controlled trial of endurance athletes actually found that use of eleutherococcus may increase physiologic signs of stress during intensive training.⁵²

For more information, including dosage and safety issues, see the full Eleutherococcus article.

Other Possible Adaptogens

Three small double-blind trials suggest that the herb rhodiola ( Rhodiola rosea) may improve mental alertness in people undergoing sleep deprivation or other stressful circumstances.^44,45,56

Numerous other herbs are said to be adaptogens as well. These include ashwagandha, astragalus, maitake, reishi, shiitake, suma, and schisandra. However, there is little to no real evidence as yet that they have adaptogenic effects.

One study failed to find greater adaptogenic effects with fish oil as compared to placebo.⁵⁹

Other Options

Preliminary evidence, including small, double blind trials suggest that the amino acid tyrosine may improve memory and mental function under conditions of sleep deprivation or other forms of stress.^50,51,69

One double-blind study found that use of vitamin C at doses of 3,000 mg daily (slow release) reduced both physical and emotional responses to stress.⁵³

In small double-blind studies, theanine, a constituent of black tea, appeared to reduce the body’s reaction to acute physical or psychological stress.^61,65 Benefits have also been seen with a combination of lysine (2.64 g per day) and arginine (2.64 g per day).⁶⁷

One double-blind study found evidence that a processed form of casein (a protein found in milk) may reduce a variety of stress-related symptoms.⁶⁶

According to another small, double-blind trial, a mixture of soy phosphatidylserine and lecithin may decrease the physiological response to mental stress.⁶² Another study evaluated use of phosphatidylserine for reducing stress in golfers, but the benefits seen failed to reach statistical significance.⁷⁴

A proprietary Ayurvedic herbal formula containing Bacopa monniera and almost 30 other ingredients has shown some promise for treating symptoms of stress. In a 3-month, double-blind, placebo-controlled trial of 42 people in high-stress jobs who complained of fatigue, participants using the herbal formula reported fewer stress-related problems.⁵⁷ Also, in a 3-month, double-blind, placebo-controlled study of 50 adult students, this formula appeared to improve memory and attention and reduce other signs of stress.⁵⁸

In naturopathic medicine, adrenal extract are often recommended for treatment of stress, but there is no evidence that this treatment is effective.

Equivocal evidence hints that valerian, alone or in combination with lemon balm, might reduce anxiety symptoms during stressful situations. ^46,63-64

Many people report that they experience stress relief through the use of alternative therapies such as biofeedback, guided imagery, hypnotherapy, massage, relaxation therapy, Tai chi, and yoga. One study failed to find regular massage more effective for controlling stress than use of a relaxation tape.60 Another study failed to find either cognitive behavioral therapy or increased physical activity helpful for stress-related illnesses. ⁶⁸ Three studies failed to find Bach flower remedies helpful for situational anxiety (anxiety caused by stressful situations). ^70-72

For other natural treatments relevant to stress, see the discussion in the articles on insomnia and anxiety.

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Click here to review the References for this article at the iHerb Health Library

Stress Managment Tips

Stress—we have all felt it at one time or another. But, many people feel stress often. Some even feel it as a part of their daily lives. Stress can contribute to numerous conditions, like coronary artery disease, stroke, immune disorders, gastrointestinal problems, eating problems, sleep disturbances, and sexual problems. Learning to reduce your stress can help you live happier, healthier, and maybe even longer.

The National Mental Health Association offers the following tips for reducing or controlling stress:

Be Realistic

Do not take on everything; learn to say no. Set realistic goals for yourself. If you are feeling overwhelmed, try eliminating an activity that is not absolutely necessary. Ask yourself, “What really needs to be done? Is the deadline realistic?” No one is perfect, so do not expect perfection from yourself or others. And ask for help if you need it.

Meditate

It only takes about 10-20 minutes to get a benefit from meditating. These few moments of quiet reflection may bring relief from stress as well as increase your tolerance to it. And it is simple to do: sit quietly, listen to peaceful music, relax, and try and think of pleasant things or think of nothing.

Visualize

Take a moment to picture how you can manage a stressful situation more calmly and successfully. This can work with just about anything, whether it is an important presentation at work or moving to a new place or taking an exam. A visual rehearsal can boost self-confidence and help you have a more positive attitude toward a difficult task.

Slow Down

When you start to feel overwhelmed, try taking one task at a time. Make a list of things you need to do. Put the most urgent task at the top. Once you have accomplished it, cross it off and move on to the next one. The positive feeling of crossing things off can help keep you motivated.

Be Active

Regular exercise is a great way to reduce stress, and it benefits the body as well as the mind.

Get Involved in Hobbies

Take a break from the stressors of life and do something you really enjoy. Try gardening, painting, or reading. Schedule time to indulge your interests.

Practice a Healthy Lifestyle

Eating healthfully will make a difference. Avoiding things like smoking, excessive alcohol, and caffeine will help, as well. Make sure you get adequate rest and exercise. Try to balance work and play.

Talk

Talking about things can help you feel better. A conversation with someone can help you relax. And listening to someone else can take the focus off of yourself—something we all need to do every now and then. Stay in touch with your family and friends. Do not try to cope alone. If you feel that you need more help in dealing with a difficult situation, there are therapists and support groups available. Your doctor may be able to recommend someone.

Give in Occasionally

You do not always have to be right. Be flexible. Be willing to compromise. If you do, others may meet you halfway. If you know you are right, stand your ground, but be calm and rational. Make sure you listen and make allowances for other’s opinions.

Let Go of Perfection

When you expect too much from yourself or others, you may end up feeling frustrated, let down, and disappointed. Remember that each person, including yourself, has shortcomings. But, you also have beautiful qualities to share with the world.

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RESOURCES:

Mental Health America

National Institute of Mental Health

CANADIAN RESOURCES:

Canadian Mental Health Association

Mental Health Canada

REFERENCES:

How much physical activity do adults need? Centers for Disease Control and Prevention website.  Updated March 2010. Accessed April 13, 2010.

Risk factors for stroke. EBSCO DynaMed website. Updated December 2009. Accessed April 13, 2010.

Stress and your health. Women’s Health.gov website.  Updated August 2005. Accessed June 16, 2008.

Laughter as a Healing Tool and Stress Reliever

Can laughter really help us heal? Anecdotal evidence and some studies seem to point in that direction. Scientists aren’t sure. But why wait for them to figure it out? Just yuck it up. It certainly can’t hurt.

Scientists know that laughing increases the rate at which the heart beats and the muscles contract. Laughter stimulates the cardiovascular, circulatory, and endocrine systems. Some studies have even shown that laughter bolsters the immune system, reduces stress hormones, and increases tolerance to pain.

In his book Anatomy of an Illness, Norman Cousins likened laughter to “internal jogging.” Suffering from a painful degenerative illness, Cousins found that 20 minutes of hearty laughter gave him two hours of pain-free sleep. Interest in the topic of laughter and healing was piqued again when the movie Patch Adams was released. Medical schools are beginning to incorporate humor training into their curricula, while all over the country seminar leaders teach medical personnel how humor can relieve job stress and enhance their interactions with patients.

Laughing It Off

While the scientific community seeks to understand and prove the beneficial physiologic effects of laughter, there are some undisputed benefits.

“There are three ways humor and laughter help us when life gets bumpy,” says Steve Sultanoff, PhD, a licensed psychologist and president of the American Association for Therapeutic Humor. “The first is that humor gives us perspective and changes the way we see the world,” allowing us to positively change our attitudes when the going gets rough. Secondly, humor changes our cognitive state, which is directly related to our physical well-being. You can’t experience humor and be distressed at the same time, Sultanoff says. Finally, humor triggers laughter, which gives us that internal workout Cousins spoke about.

The bottom line, Sultanoff says, is that after we laugh, we feel good.

Finding Humor in Aging

As we grow older, we begin experiencing things that are definitely not funny, including aches and pains, illnesses, losses, diminished abilities, etc.

“Serious illness is not funny. Death and dying are not funny. But funny things happen in those situations,” says Allen Klein, author of The Healing Power of Humor. The key, he says, is to focus on those small things that make you laugh because they can give you a new perspective and help you cope. Klein has found that people who can laugh seem to be more resilient.

“Poke a little fun at yourself,” he suggests. “I do. At my age, my back goes out more than I do,” he jokes. “Humor is all around. You just have to look for it.”

Having the Right Attitude

Katherine Russell Rich, author of The Red Devil: To Hell with Cancer and Back, had been told she had a year to live when she saw a TV program claiming that people who were happy coped better with illness.

“I put myself under medical orders to be happy,” she says. “It wasn’t easy. I made gratitude lists. Read Norman Cousins. Fell totally and unexpectedly in love with a good friend. He’s got a wicked sense of humor and so do I. I’ve never laughed so hard in my life.”

That was several years ago.

“When you’re told you have a year to live and that you’ll die an extremely painful death, you have two choices: you can either prepare to die, or you can say, ‘Oh hell, might as well have the best time I can with what I have left.’ For me, laughter tipped the balance,” says Rich. “I truly believe a positive attitude helped save my life.”

Humor also distracts us from our aches and pains. Pain sensation, Sultanoff says, doesn’t come from just the physiologic sensation, but also from your attitude regarding that sensation. Your attitude can increase or decrease the pain you feel.

Finding Humor Buddies

The ability to cultivate friendships—in which humor plays an important role—is particularly important to aging people because friendships are so important to maintaining independence and good health, says Virginia Cornell, author of The Latest Wrinkle and Other Signs of Aging. Plus, it’s hard to laugh alone. Klein suggests we find ourselves humor buddies to laugh with.

Looking for “good and funny stuff” about growing older can boost your attitude. Cornell says that for one thing, growing old means no longer having to cough up the kids’ lunch money every morning.

“As you get older,” she says, “you must give up the constant fussing about things you can do nothing about, so you learn to see the small funny things about them.”

Getting the Timing Right

Everyone likes a good joke, but few of us are very good at telling them. Fortunately, there are (at least) 57 varieties of humor out there, says Joel Goodman, EdD, founder and director of The Humor Project and author of Laffirmations: 1,001 Ways to Add Humor to Your Life and Work. Here are some of his favorites:

• Asking yourself how your favorite comedian or cartoon character would portray your situation.
• Exaggerating a situation until it takes on absurd proportions to lighten a stressful moment.
• Keeping a file of cartoons or jokes that make you laugh and sharing them.
• Looking for the humor around you. Road signs, for instance, can be very funny. Sultanoff cites one he’s found alongside a California freeway that reads: “Cruise Ships Use Airport Exit.”

Preparing to Laugh

If you find yourself facing a frightening medical diagnosis, prepare a “mirth kit,” suggests Goodman. Fill it with things that make you laugh—videos, audiotapes, photographs, books, funny props, etc.

“Give yourself a shot in the arm with whatever tickles your funny bone,” he says. “Humor and laughter aren’t substitutes for medical care, but they can be adjuncts. Humor can be a tremendous liberating source for coping in tough times.”

When using humor to help a loved one through a difficult time, Goodman points out that having a good sense of humor means having a good sensitivity to humor. Gauge how receptive your loved one might be before you jump in feet first and end up with those feet in your mouth. If the time seems right, plan to share fond, funny memories, or photos. Let your knowledge of what makes them laugh or brings them joy dictate your approach.

What about black humor? It helps some people cope with adversity. Rich once said to her mother, “Mom, you know, according to statistics, I’m supposed to be dead in a month.” Her mother responded, “Well, I guess you better hold your breath if you’re going to make that deadline.”

Don’t feel put off, ashamed, or guilty when black humor is used to ease tense situations. It’s cathartic, says Rich. “I think maybe black humor is a form of bravado and also a release for the buildup of painful emotions.”

We should take humor seriously, Goodman says. “It can add life to your years and, possibly, years to your life.” And you won’t have to fight your HMO to pay for it.

RESOURCES:

Association for Applied and Therapeutic Humor

The Humor Project, Inc.

CANADIAN RESOURCES:

Laughter Yoga

Mental Health Canada

REFERENCES:

Cornell V. The Latest Wrinkle and Other Signs of Aging. Carpenteria, CA: Manifest Publications; 1996.

Cousins N. Anatomy of an Illness as Perceived by the Patient: Reflections on Healing and Regeneration. New York, NY: Norton; 1979.

Goodman J. Laffirmation: 1,001 Ways to Add Humor to Your Life and Work. Deerfield Beach, FL: Health Communications, Inc; 1995.

Klein A. The Healing Power of Humor. Los Angeles, CA: JP Tarcher; 1989.

Russell Rich K. The Red Devil: to Hell With Cancer—and Back. New York. NY: Crown; 1999.

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Owning a Pet Could Be Good For Your Health

You’ve had a horrible day. Your car was hit in the parking lot, you missed a project deadline, and you’re starving. You juggle your briefcase and keys, open the front door, and are greeted by a lop-sided grin and wagging tail. Laughing, you reach down and playfully tussle your Labrador’s head—all the worries melting away as you romp on the living room carpet. Ah, the joys of pets.

There is no doubt that the companionship and love a pet can offer is a valuable thing. But maybe the benefits of pets go beyond this emotional bond. A growing body of evidence suggests that those who keep pets are likely to benefit from a variety of improvements in health. In this article, we explore how animals can be good for both your mental and physical health.

What the Studies Show

A 1999 study in the Journal of the American Geriatric Society looked at nearly 1,000 men and women (average age: 73 years) and found that owning a cat or dog helped maintain or even slightly enhance their Activities of Daily Living (ADL) score. This scale included questions about being able to do activities like walking several blocks, getting in and out of bed, preparing meals, bathing and dressing, and preparing food. Though this study found no direct link between psychological well-being and pet ownership, people in this survey who owned pets and had lower social support in a crisis situation were less likely to experience a decline in psychological well-being when compared to those with lower social support who did not have pets.

Researchers have observed that older adults who own pets are less likely to use physician services unnecessarily. Other research has suggested that owning a dog can reduce the impact of stresses encountered in day-to-day life. In addition, studies have found that pets in the workplace are perceived to relieve employee stress, make the environment friendlier, provide a pleasant diversion from work, and provide companionship. These benefits may even be passed on to customers that encounter pets in businesses, giving a favorable impression of a company and fostering social interaction.

The Heart Health Benefits of Pets

Studies have shown that those who own pets may have significantly lower systolic blood pressure, triglyceride values, and cholesterol levels than those who do not own pets—even after accounting for additional exercise and other differences that might be present.

A study published in the American Journal of Cardiology found that male dog owners were significantly less likely to die within one year after a heart attack than those who did not own a dog. These findings were significant, though the ability to generalize these findings to the total US population was limited by the small sample size (369 men), the measurement techniques that were used, and the fact that these men had cardiovascular disease. These results, however, may still be useful in prompting further exploration into what it is about pet ownership that provides these health benefits.

Other researchers have found that the presence of a pet is associated with a decreased cardiovascular reactivity to stressors and that cardiovascular risk factors were greater among those who did not own pets than those who did.

Why We Benefit From the Company of Animals

There are several benefits to having a pet.

• Companionship and pleasurable activity
• Facilitate exercise, play, and laughter
• Have something to care for and a source of consistency
• Allow feeling of security
• Are a comfort to touch and a pleasure to watch
• Provide a link with reality to enhance emotional stability
• Become a receptive partner in a relationship of mutual trust that promotes self-awareness
• Provide nonjudgmental acceptance and love
• Are an outlet for one’s ancient primate grooming urges
• Improved sense of well-being

Is a Pet Right For You?

Does this mean you should run to the nearest pet store and buy a cat, bird, or fish? Though this preliminary research suggests that pet ownership may be beneficial to your health, you need to make sure that the pet you choose fits in with your lifestyle, habits, experience, and expectations. Because pets are completely dependent on you for everything, it’s important to make sure that you’re willing to commit to the responsibilities they entail. If you’ve never had a pet before, starting out with a fish or hamster might be a better idea than jumping right into dog or cat ownership. A number of resources can help you see if owning a pet is right for you.

Click here to see iHerb’s pet products. New to iHerb? Use Coupon Code WOW123 to get $5 off any first time order.

RESOURCES:

American Society for the Prevention of Cruelty to Animals (ASPCA)

American Veterinary Medical Association

CANADIAN RESOURCES:

Animal Alliance of Canada

Animal Healthcare

REFERENCES:

Allen K, Blascovich J, Mendes W. Cardiovascular reactivity and the presence of pets, friends, and spouses: the truth about cats and dogs. Psychosom Med .2002;64:727-739.

Allen K, Shykoff B, Izzo J. Pet ownership, but not ACE inhibitor therapy, blunts home blood pressure responses to mental stress. Hypertension .2001;38:815-820.

Friedmann E, Thomas S. Pet ownership, social support, and one-year survival after acute myocardial infarction in the Cardiac Arrhythmia Suppression Trial (CAST). Am J Cardiol .1995;76:1213-1217.

Raina P, Waltner-Toews D, Bonnett B, et al. Influence of companion animals on the physical and psychological health of older people: an analysis of a one-year longitudinal study. J Am Geriatr Soc . 1999;47:323-329.

Siegel JM. Stressful life events and use of physician services among the elderly: the moderating role of pet ownership. J Pers Soc Psychol .1990;58:1081-1086.

Wells M, Perrine R. Critter in the cube farm: perceived psychological and organizational effects of pets in the workplace. Journal of Occupational Health Psychology. 2001;6:81-87.

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Yoga Styles and Finding the Right Teacher

Jane E. says her daily practice of yoga makes her more flexible, improves her concentration, and gives her an aerobic workout as well.

“It’s a really comprehensive kind of exercise that not only affects my physical well-being, but creates an important connection between my body and my mind. I feel more energized and also refreshed mentally after practicing yoga.”

Apparently many people agree. Close to 10 million Americans report they do yoga, an exercise made up of a series of poses based on an ancient Indian spiritual discipline. If you’re interested in starting yoga, you might want to try an introductory drop-in session—an option at many studios and establishments—before committing to weekly classes.

Since yoga first gained visibility in the 1960s, numerous teachers, styles, and organizations have emerged, but finding one that’s right for you can sometimes be a challenge. A good teacher and the right practice can significantly contribute to your enjoyment, growth, and understanding. Moreover, a good teacher can ultimately determine whether you continue to gain the benefits from a constant and continuing practice.

How Yoga Practices Developed in the US

Yoga is rooted in India, where many of the historical religious texts refer to practices that help one attain liberation. Yoga means to “unite” or “yoke” and Indian texts describe four paths to this yoking of the individual to universal spirit—devotion (bhakti yoga), discernment (jnana yoga), the renunciation of the fruits of one’s labor (karma yoga), and astanga yoga—the eight-limbed path. Within this eight-limbed path, postures or “asanas,” what we usually define as yoga, are only one aspect; the others are restraint (yama), observances (niyama), breath control (pranayama), withdrawal of the senses (pratyahara), concentration (dharana), meditation (dhyana), and super consciousness (samadhi).

When yoga was first introduced in the US, the physical exercises were separated from the spiritual and mental disciplines and the latter were de-emphasized. As a result, the physical postures or asanas were presented as a relaxing form of exercise and many early practitioners were women. Over the last few years, however, the West has become more accepting of a well-rounded yoga practice.

The increased interest in yoga has also come at a time when traditional Western medicine is engaged in understanding more about the mind-body relationship. Many studies have explored the benefits of yoga, and although none were rigorously designed, they do suggest benefit for such conditions as carpal tunnel syndrome, depression, anxiety, osteoarthritis, and improving balance in seniors. Studies of yoga as a treatment for asthma have produced inconsistent results suggesting at most a minor benefit.

Different Kinds of Yoga

Perhaps your physician has recommended yoga to you as a way to relax, or you’ve talked to a friend who swears by her annual yoga retreat. Don’t be fooled by the seeming passiveness of the idea of a “pose.” While yoga is not a sport and is never competitive, it can be as rigorous as an aerobics class.

There are many different schools and styles taught in the US. Some teachers have been certified in particular traditions, others offer a synthesis based on their own practice with Indian masters. The various major traditions include the following:

Astanga yoga was developed by K. Pattabhi Jois, and is a very demanding form of the practice. This yoga uses a concept of “flow” that has participants moving continuously and jumping from one posture to another, building strength, flexibility, and stamina. This is a real workout and not for those looking for leisurely stretching exercises.

Integral yoga was developed by Swami Satchidananda relies on breathing exercises (pranayama) and meditation as much as on postures for the practice.

Iyengar yoga is a style of yoga developed by BKS Iyengar, who has systemized his training and certifies teachers who have completed an extensive 2-5 year training program. Iyengar practitioners use props such as blocks and belts to aid them in performing many of the more difficult postures, and great attention is paid to a precise alignment of postures.

Kripalu yoga places emphasis on “honoring the wisdom of the body” and allowing each student to develop an awareness of mind, body, emotion, and spirit. The practice is delineated into three stages: learning the postures and exploring the bodies ability; holding the postures for an extended time and developing an inner awareness; and moving from one posture to another in a spontaneous movement.

Kundalini yoga involves postures, meditation, and the coordination of breath. The practice is said to create a controlled release of kundalini energy, a creative force thought to sit at the base of the spine.

Viniyoga was was developed by Krishnamacharya, a teacher whose disciples have created numerous other yoga forms. Viniyoga is a gentle form of flow yoga (continuous movement) which focuses on a student’s ability rather than on idealized form.

Bikram yoga, founded by Bikram Choudhury, utilizes yoga postures practiced in a heated environment.

Sivananda yoga involves a set structure that includes relaxation, pranayama (breathing), and classic asana postures.

For a description of other traditions, click here.

Finding a Teacher

There are many excellent yoga books that explain the postures and have beautiful photographs and illustrations. Yet a teacher can impart an understanding of the poses and the practice of yoga in a way that a book cannot. A teacher can also help you develop correct alignment in the various poses so that you get the greatest benefit and an internal stretching and healing begins.

While there is still an emphasis on yoga as a physical exercise, many teachers now address the more spiritual aspects of practice as well.

“My teacher includes a meditation practice and sprinkles our class with aphorisms about letting go and being in the moment,” says Dale.

Other teachers take a holistic or even therapeutic approach with their students, reading their yoga practice as an open book on their personality and behavior.

“My yoga teacher would tell me ‘stay in the pose’ when I thought I was just too tired and needed to rest,” says Anna, “but she was usually right. She seemed to know more about my endurance and capabilities than I did, and as a result I gained a new sense of self and discovered a reserve of strength and power that I didn’t know I had.”

This kind of encouragement, however, seemed like too much intervention to her friend Elisa who opted to attend a more structured class with a more reserved teacher.

“I just want a teacher who corrects my postures if they are sloppy, “she says. “Not someone who seems to have some advice for other aspects of my life.”

What kind of relationship you develop with your yoga teacher depends on their philosophy and also on you and what kind of response you want. However, there are certain basic rules that you should follow in assessing a yoga teacher’s capabilities.

When you first attend a new class, most teachers will acknowledge that you are new to their class and will come over personally and have a short chat with you. They also might ask you if you have any injuries and recommend alternative poses if they think some things are too difficult for you. You will also see good teachers watching carefully and both making adjustments to students postures and pushing them beyond their seeming limits.

The word “yoga” as we use it in the US, refers to a broad category of some very different kinds of mental, physical, and spiritual practices. If you have a desire to learn, you should take some time to get acquainted with the different schools and styles to appreciate what various teachers have to offer. This is, in fact, a most personal kind of exercise, and the benefits accrue slowly and subtly over time.

RESOURCES:

Kripalu

Yoga Journal

The Yoga Site

CANADIAN RESOURCES:

Yoga Association of Alberta

REFERENCES:

12/4/2009 DynaMed’s Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php: Javnbakht M, Hejazi Kenari R, Ghasemi M. Effects of yoga on depression and anxiety of women. Complement Ther Clin Pract. 2009;15(2):102-104.

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Stress Management Through Meditation

Meditation involves focusing your mind continuously on one thought, word (mantra), object, or mental image for a period of time. It can also involve focusing on your breathing or on sensations in your body. The goal of meditation is to quiet your mind.

Benefits of Meditation

Meditation leads to changes in the body known as the relaxation response. These changes accompany deep relaxation and may include:

• Reduced heart rate and blood pressure
• Reduced respiratory rate and oxygen consumption
• Reduced blood flow to skeletal muscles
• Reduced muscle tension
• Increased immunity (resistance to or recovery from illness)
• Increased energy, awareness, and mental focus

Studies suggest that meditation may also:

• Relieve symptoms of premenstrual syndrome (PMS)
• Reduce the intensity of hot flashes in menopausal women
• Reduce blood pressure in people with hypertension
• Treat and prevent heart disease, strokes, migraine headaches, diabetes, and arthritis
• Reduce anxiety, obsessive thinking, depression, hostility, and pain

Guidelines

The following guidelines are recommended for meditation:

• Try to do it every day, preferably at the same time (morning is best).
• It is best to do it before eating, when the stomach is empty.
• Find a quiet and semi-dark place to use only for meditation.
• Set aside at least 20 minutes. (You may have to work up to this.)

Basic Technique

There are many different types of meditation and no right technique for everybody. You need to find out what works best for you. Most types of meditation include the following basic elements:

Position

Before engaging your mind, follow these guidelines to make your body comfortable.

• Sit in a comfortable position on the floor or in a chair.
• If you choose a chair, keep your knees comfortably apart and rest your hands in your lap.
• If you sit on the floor, choose one of these poses: a) Tailor fashion (cross-legged) with a cushion under your buttocks b) Japanese fashion (on your knees, with your big toes touching and your buttocks resting on the soles of your feet) with a cushion between your feet and buttocks or c) The yoga full lotus position (not recommended for beginners).
• Keep your spine straight and vertical, but not rigid.
• Briefly rock from side to side and from front to back until you feel comfortable and balanced on your hips.

Focus

In order to direct your thoughts, do the following:

• Close your eyes (unless the focus of your attention is an object).
• Focus your attention on one of the following: a) a silent thought, word or prayer b) a mental image c) the sensation of each breath as you inhale and exhale or d) an object such as a candle flame, flower, painting or bare wall.

Attitude

It is important to maintain a gentle and nonjudgmental attitude while you meditate. This will help you to relax. Do not be concerned about your goals or whether or not you are meditating correctly. Keep the following points in mind:

• As a beginner, it is natural for your attention to wander frequently.
• When your attention wanders, gently redirect it back. Do not try to force your attention. Meditation should not be stressful!

Breathing

Proper breathing can enhance your experience.

• Breathe through your nose, if possible.
• Place your tongue on the ridge behind your upper teeth.
• Focus your attention on your tummy and diaphragm rather than your nostrils and chest.
• Place your hand on your tummy and feel the sensations as you inhale and exhale.
• Your tummy should rise when you inhale and fall when you exhale.
• Be attentive to your breathing, but stay relaxed and breathe naturally.

Progress

Meditation should become easier with regular practice. Experiment to find out what technique works best for you. Consider taking a meditation class. Many different techniques are taught. Some have a spiritual focus and others are more focused on stress reduction.

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REFERENCES:

Davis M, McKay M, Eshelman ER. The Relaxation and Stress Reduction Workbook. 5th ed. Oakland, CA: New Harbinger Publications; 2000.

Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York, NY: Delacorte; 1990.

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