Workplace Stress and its Effect on Your Immune System

According to a recent study in an Italian medical journal, occupational stress and job insecurity have a significantly negative affect on the body's immune system.

The immune system responds to environmental signals. Natural killer cells or NK cells play a major role in the rejection of tumors and cells infected by viruses. High blood NK activity characterizes individuals with a good life style and mental health condition or those exerting physical activity. Mental instability, depression and a poor life style exert opposite effects. A poor work environment with low social support or repetitive and shift work, as well as unemployment, were shown to affect the immune response, inducing autoimmune disorders or reducing NK cell activity. The study looked at anxiety, job strain and insecurity and the NK cell activity of 118 men and 68 women working in a university. A group of older employees with high job strain and anxiety showed lower NK cell activity. Young employees with temporary jobs showed reduced NK cell activity, while workers in training underwent increased job strain, but anxiety, job insecurity and immune response were within a normal range. Analysis of all the data showed that anxiety and job insecurity (more than occupational stress) reduce NK cell activity, thus affecting the workers' health status.

From G Ital Med Lav Ergon. 2009 Jul-Sep;31(3):277-80

Laughing Just for the Health of It

Stressed? Need a lift? Just open wide and say HA! No prescription necessary. Just laugh. We’ve all heard that laughter is the best medicine, and that’s no joke! Laughter boosts the immune system, reduces the effects of stress, lowers blood pressure, lifts spirits, eases anxiety, improves circulation and even helps reduce pain. A hearty laugh exercises the diaphragm and abdominal muscles. Laughter Yoga professionals like to call it “jogging” for your insides. It’s energizing. It even burns calories. Preliminary studies have shown that even anticipating laughter helps raise our endorphin levels, promotes relaxation and reduces stress levels.

When we breathe, especially when under stress, we typically replace only about a third of the air in our lungs. At times, we even unwittingly hold our breath. Practicing laughter helps expand lung capacity to increase the intake of vital oxygen. This renewed air supply feeds the brain, bloodstream and every cell in the body. It helps with detoxification. It trains us to be more conscious of our breathing.

Laughter is an example of the mind-body connection. Laughter sends our body messages to relax, be happy and be present. It also improves our skills for coping with life’s challenges by reminding us not to take our minor problems and ourselves so seriously. Laughter, a natural expression of joy, creates positive energy that flows out into the world having a favorable effect on others.

All we need is to give ourselves permission to let go and laugh. Laughter helps us connect with our playful side, our little inner five year old.

In truth, we can laugh as an exercise just for the health of it. Once we open our “laughter channel”, laughing will become easier and we will start to laugh more often.

Tips to find more laughter in your life:

• Rent funny movies, read comics and funny books.
• Spend time with fun friends or family members
• Go to a comedy club
• Dial a smile. Call the Laugh Line, a free conference call where you can laugh 12 times a day with a Laughter Yoga Leader and people from all over the US.
Visit http://www.laughteryogaonthephone.com/ for details.
• Join a laughter group http://www.laughteryoga.org/
• Laugh alone. Laugh in your car on your way to work. You can reduce your stress in just a matter of a minute or two. Once you start you may not want to stop.

Performing laughter exercises prior to public speaking, taking an exam, interviewing for a job or any stressful situation can help reduce tension and build confidence. Like any exercise, the more we practice, the easier it gets.
Wow! Isn’t it wonderful that something so fun and easy is healthy too?



Our guest blogger this week is Meg Scott. Meg is a Certified Laughter Yoga Teacher. Her 2-day Laughter Yoga Leader training workshop is designed for individuals interested in leading Laughter Clubs or incorporating the techniques in existing exercise or group programs. You can reach her at megscott35@gmail.com or call 614-216-9371. Her work can be seen at her website, http://www.laughteryogawithmegscott.com/ .

Rejuvenate Yourself with Silence......sshhh...ahh.....

Life is hectic and it seems like we are constantly on the move. Especially now with the holiday season, there are even more activities to fill our days.

All the more reason to seek a moment of quiet time,

We are surrounded by sounds. There is traffic, radio and TV, phones and other equipment, and people all around us.

All this noise keeps our senses in a hyper-aware state. It is important to allow your body and your mind to escape from the noise. It slows the heart and breathing. It induces the "rest and repose" side of your nervous system, rather than the "fight or flight" side. That F & F side taxes our adrenal glands, which puts more pressure on the immune system. We need R & R in our body to balance and rebuild your immune system.

You say you don't have time for quiet? You don't have the place to be quiet?

How about 5 minutes - at the beginning of the day as you lay in bed. Perhaps 10 minutes before you go to bed - a great way to calm yourself and get to sleep more easily.

Here's a few tips for taking a few minutes of quiet time for yourself:
- Try driving home with the radio off. It will give you time to process your day. Use this time to be grateful for the people in your life.
- Take a bath. Soak in hot water, close your eyes, and just listen to your breathing. Add a little lavender essential oil to calm your nervous system.
- Go into your bedroom, close the door, lay on the floor with your legs in the air, up against a wall, or just prop them up bent on the seat of a chair or the side of your bed. With eyes closed, take slow deep belly breaths and let your mind wander for 10 minutes.

These tips will help you will feel rejuvenated and refreshed!

The Gift of Massage

Massage therapy has been shown to address serious health issues by relieving symptoms associated with a variety of conditions. Here’s a look at just some of the ways in which massage therapy can be effective. Massage therapy

Relieves Back Pain
Treats Migraines
Eases Symptoms of Carpal Tunnel
Reduces Anxiety
Alleviates Side Effects of Cancer
Lowers Blood Pressure

Words like “relaxation” and “pampering” are often used to describe a person’s idea of a good massage. In fact, 26 percent of the 39 million Americans who got a massage last year say it’s for relaxation or stress reduction, according to a recent survey commissioned by the American Massage Therapy Association (AMTA). Only 11 percent say it was to pamper themselves. Although relaxation plays an important role in one’s overall health and wellness, another 30 percent of those surveyed say they get massage therapy for medical/health reasons specifically.

So give the gift of good health to your loved ones this year.

What's the buzz about Organic Foods? Are they really worth the extra cost?

The word "organic" refers to the way that agricultural products are grown and processed. It applies to all forms of food, including the fresh fruits vegetables, and grains. Thus the dairy products and meat processed from animals must be fed organic foods themselves in order to be labelled as "organic".

Organic farming practices also focus on soil and water conservation and reduced pollution. Organic Farmers use natural fertilizers, such as manure or compost, use beneficial insects and birds to reduce pests and disease instead of chemical insecticides. They rotate crops, till hand weed or mulch to manage weeds. They also give their animals access to the outdoors, rotate grazing site, feed them a balanced diet, and clean housing to minimize disease.

How do you know if something is truly organic? The following categories will help you know how much of the food you are buying is organic:

"100% organic" - this means the food has no synthetic ingredients and can use the organic seal
"Organic" - this means the food has a minimum of 95% organic ingredients. It can also use the organic seal
"Made with organic ingredients" - this means the food must contain at least 70% organic ingredients. These foods cannot use the seal.

Meat, eggs, poultry, and dairy labeled "organic" must come from animals that, among other things, have never received antibiotics or growth hormones. (Standards for organic seafood have not been set.)

Because of the extra care and time needed to develop foods without the use of chemicals and other additives, organic foods are more expensive to buy. So where are your dollars best spent when it comes to investing in an organic diet?

Fruits and vegetables that have a tough exterior, or one that is removed, can provide a protective layer against chemical pesticides. But others will absorb the pesticide residue and be difficult to wash off. So consider spending your organic dollars on the following foods:
- Apples
- Grapes
- Bell peppers
- Strawberries
- Nectarines
- Spinach
- Red raspberries
- Soy beans
- Celery
- Peaches
- Peanuts (including peanut butter)
- Pears
- Cherries
- Potatoes
- All baby food

The following foods have less pesticide residue, so you may consider buying convention or locally grown products for the following, but of course wash them thoroughly before eating:
- Broccoli
- Cabbage
- Peas
- Mangoes
- Bananas
- Kiwifruit
- Pineapple
- Avocados
- Papayas
- Onions
- Corn

Keep in mind that organic foods may not look as shiny and nice as those with colors or wax added, and they may not last as long without the addition of preservatives. So buy them fresh and regularly, and enjoy knowing that you are feeding your body more natural and wholesome foods!

Manage Your Stress: Ten Tips to Ease Stress From our Friends at the Cleveland Clinic

Stress management helps illness and massage is among the many effective complementary therapies for stress reduction recommended by health professionals.

1. Eat and drink sensibly. Alcohol and food abuse may seem to reduce stress, but it actually adds to it.
2. Assert yourself. You do not have to meet others' expectations or demands. It's okay to say "No". Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
3. Stop smoking or other bad habits. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms. Give yourself the gift of dropping unhealthy habits.
4. Exercise regularly. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude.
5. Study and practice relaxation techniques. Relax every day - choose from a variety of different techniques. Combine opposites - a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress.
6. Take responsibility. Control what you can and leave behind what you cannot control.
7. Reduce stressors (cause of stress). Many people find life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself and taking time out for yourself.
8. Examine your values and life by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities.
9. Set realistic goals and expectations. It's okay, and healthy, to realize you cannot be 100% successful at everything at once.
10. Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.

There are several other methods you can use to relax or reduce stress, including:
Deep breathing exercises
Meditation
Progressive muscle relaxation
Mental imagery relaxation
Relaxation to music
Biofeedback (explained below)
Counseling, to help you recognize and release stress

Ask your health care provider for more information about these techniques.

Biofeedback Biofeedback helps a person learn stress-reduction skills by providing information about muscle tension, heart rate and other vital signs as a person attempts to relax. It is used to gain control over certain bodily functions which cause tension and physical pain. Biofeedback can be used to help you learn how your body responds in stressful situations, and how to better cope. If a headache, such as a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full blown.

What to do if you have trouble sleeping You may experience insomnia (an inability to sleep) because of discomfort, stress from personal concerns or side effects from your medications. If you cannot sleep, try these tips:

• Establish a regular sleep schedule - go to bed and get up at the same time every day.
• Make sure your bed and surroundings are comfortable. Arrange the pillows so you can maintain a comfortable position.
• Keep your bedroom dark and quiet. Use your bedroom for sleeping only; don't work or watch TV in your bedroom.
• Avoid napping too much during the day. At the same time, remember to balance activity with rest during recovery.
• If you feel nervous or anxious, talk to your spouse, partner or a trusted friend. Get your troubles off your mind.
• Listen to relaxing music.
• Do NOT take sleeping pills - they are very harmful when taken with your other medications.
• Take diuretics, or "water pills" earlier, if possible, so you don't have to get up in the middle of the night to use the bathroom.
• If you can't sleep, get up and do something relaxing until you feel tired. Don't stay in bed worrying about when you're going to fall asleep.
• Avoid caffeine.
• Maintain a regular exercise routine; don't exercise within 2-3 hours before bed time.
  
  This information is from the Cleveland Clinic, Department of Patient Education and Health Information ©The Cleveland Clinic 2004

Planning for Healthcare and Massage Therapy Costs in 2010

Did you know that you can sometimes use health savings and flexible spending accounts to pay for your massage?

A health savings account (HSA) is an account into which you can deposit tax-free money to be used for future medical expenses. Health savings accounts were established in 2003 and are becoming more common. Health savings accounts are part of a larger trend known as consumer-directed or consumer-driven health care. You can use funds from your HSA to pay for massage therapy, as long as your health care practitioner recommends it as treatment for a particular health condition.

Supporters and critics of HSAs have different takes on the pros and cons of HSAs:

Pros (benefits of HSA)
More control over health care decisions.
Allows you to set aside and budget money for health care costs.
Ability to shop around for care based on quality and cost.
Your employer may contribute toward your HSA.
Money can be placed in your HSA on a pretax basis or may be deducted from your taxable income.

Cons (potential risks of HSA)
Favors healthy people. Older, sicker people may pay more.
Illness can be unpredictable, making it hard to accurately budget for health care expenses.
Some information, including cost and quality, is difficult to find.
Some worry that the pressure to save the money in your HSA might cause you to avoid seeking preventive treatment.
If you withdraw funds from a health savings account for nonmedical expenses before you turn 65, you have to pay taxes on it plus a 10 percent penalty.


Additionally, some flexible spending accounts allow therapeutic massage treating a specific medical condition to be reimbursed under a HCFSA. Flexible spending accounts also hold before-tax funds deposited by employees. The words “therapy” or “therapeutic” must be included in the description of the service and a letter of medical necessity must be provided. Gratuities are not reimburseable. Check with your human resource department for more information.

Now is a good time to consider funding of your healthcare for the next year. Think about how using these savings plans can add massage therapy to your good health in 2010.