Article12
How you can think yourself healthy
by PAUL McKENNA, Daily Mail
How you can think yourself healthy
by PAUL McKENNA, Daily Mail
Most doctors agree that the mind has a profound effect upon a person's sense of wellbeing.
Research has shown that optimists have a powerful, positive effect upon their health, and everyone knows you can think yourself into being ill.
Children are great at it if they have an exam the next day at school. For some children, it's an effective way of getting attention. But, unfortunately, some of these dysfunctional patterns can continue into adulthood.
Others get affected by what I call cultural hypnosis. They have only to hear a few people saying 'there's a cold going round' - and they get one.
Obviously, I'm not saying that all ill health is in the mind. But in days you can become more healthy, simply by changing the way your mind works.
The immune system
We live in an age when amazing medical advancements are constantly taking place. Drugs and surgery have become commonplace.
Many people expect instant cures from the doctors for their ills, and hand over responsibility for their health to the medical profession, preferring a prescription to instigating a change in their lifestyle or diet.
But remember, we have our own protection against illness - our immune systems, which work to fight infection and diseases.
It's easy to think of the immune system as a purely physical thing; but more and more research is showing this is not the case.
A few years ago, some interesting research was conducted in the U.S. to try to discover why some people survive cancer. The 100 people interviewed had all been diagnosed as terminally ill: 12 years later, however, they were still alive. The intention of the study was to discover what they had done in common.
They had all used different treatments - some conventional, such as surgery or chemotherapy, and some alternative, such as acupuncture and special diets. Some had used psychological techniques, or religious practices.
But what they had in common was an unfaltering belief that what they were doing would work for them. I began wading through more clinical research, and found similar experiments also seemed to suggest that it is possible to boost your immune system just by thinking about it.
A neuropsychologist called Nicholas Hall, at George Washington University Medical Centre, found that his subjects could use imagery to increase the number of circulating white blood cells, as well as levels of thymosinalpha-1, a hormone used to ward off illness.
So, too, Dr Frank Lawlis and his team at the University of Texas found imagery boosted the numbers of neutrofils (special disease-fighting cells) in the bloodstream.
Doctors Ikemi and Nakagawa at Yokohama City University in Japan showed that 84 per cent of subjects could eliminate the standard histamine response to poison ivy. The itching, swelling and blisters disappeared when the subjects under hypnosis simply imagined the poison ivy to be a harmless plant.
Even more interesting, a large number of subjects broke out in blisters when they reversed the experiment and imagined the harmless plant to be poison ivy.
Another amazing experiment by Dr David Spiegal at Stanford was conducted on a group of women with breast cancer.
Half the group received the latest medical help. The other group received the same medical treatment but also learned self-hypnosis and did very simple guided imagery. They imagined themselves relaxed and floating.
After a year, the second group reported much less pain and more optimism. That didn't really surprise the researchers: but what did was that ten years later, the second group had lived an average of twice as long as the first.
Now, nobody is saying that hypnosis is a cure for cancer, but regular self-hypnosis or guided imagery will improve the quality of your life and the length of it.
How to boost your immunity
My inspiration for the following exercise came from an experiment carried out by Professor Karen Olness at The Rainbow Babies and Children's Hospital of University Hospitals of
Cleveland. The experiment involved a group of children being shown a video featuring puppets.
The video was a simplified illustration of the internal workings of the body, and each puppet represented something different. One puppet was a virus; another that looked like a policeman represented the immune system.
When the video finished, the children were told to close their eyes, relax and imagine lots of policemen puppets looking after their blood.
Saliva samples were taken from each child, and the results showed that their immunoglobulin levels had substantially increased. Their immune systems had begun working as though they were fighting off real infections.
You can use a similar method to boost your own immunity. This technique is not a substitute for medical treatment, although it may be used in conjunction with treatments prescribed by your physician.
1. Close your eyes and imagine your immune system in a way that appeals to you. I have found it best to think of it as lots of little pale-coloured jellyfish type creatures - which is similar to how the protective cells actually look. Make sure there are plenty of them, and see them as strong and purposeful.
2. Next, imagine travelling inside your body to the area that needs healing, and notice how you imagine the problem manifesting. You might see the infection or diseased cells as lots of tiny black globules.
3. Now, the jellyfish are going to destroy the black globules. It's best not to imagine the immune system fighting; rather see the pale-coloured jellyfish surrounding and devouring the tiny black globules.
4. When all the tiny globules are gone, it's important to then imagine the jellyfish happily swimming off and patrolling your bloodstream. This ensures you do not over-stimulate your immune system.
5. Imagine now a healthier you sitting in front of you. See how the person looks, smiles, and so on.
6.Now step into the healthier you and feel how much better you feel.
Stress
The single biggest cause of ill health is stress. Stress used to be considered something that affected only people in highly pressured jobs, but the truth is that, to some degree, it affects nearly all of us.
We all need a certain amount of stress, as it actually motivates us to do things like get out of the way of an oncoming vehicle, or give a presentation with energy. This could be called positive stress.
However, it is the continual inappropriate arousal of our mind and body that can lead to illness. This is a negative form of stress and is what I am interested in combating.
The stress response is historic. Our ancestors needed extreme physical reactions and a burst of energy to enable them to fight a wild animal or run away. If you are about to be attacked, then you need energy and adrenaline to respond to the situation.
The problem, however, is that we are continually preparing for emergencies that never happen. This puts an unnecessary strain on us, as every thought we have affects our body chemistry.
THESE days, we no longer have to be constantly on the lookout for wild animals, but our lives are full of threats from all kinds of different sources.
Many people are always responding to what I call the power of negative thinking. They wake up in the morning and think to themselves: 'I must get up, or I'll be in trouble'.
Of course they don't want to be in trouble because they might get fired, and then they would not be able to pay the mortgage and they'd end up on the streets. Even though they may not consciously have this precise chain of thoughts, it is there as a subtle backdrop.
This is effectively a constant attempt to avoid pain rather than go for pleasure.
A positive approach is to wake up and think of all the things you are looking forward to doing that day. Ask yourself what you would look forward to if you could.
In five days, you can recondition yourself to be able to start each day with optimism and enthusiasm, to be more positive - which will, in turn, have an effect upon your general health and well-being.
Background stresses may sometimes go unnoticed but surface in the form of bad moods, depression, mistakes, even physical problems. It is often only when we relax that we notice the tension that was there all the time.
However, the good news is that recent research has shown that the mind and body have their own pattern of rest or alertness, with one predominant cycle that occurs approximately every 90 minutes.
This is when the body stops externally oriented behaviour and takes about 15 minutes to relax and replenish its energy.
This has become known as the ultradian rhythm. It's those moments when you find yourself day-dreaming, and a gentle, sweet, soft feeling is present in your body.
This, quite simply, is the body's own natural stress control mechanism.
Unfortunately, many people override this message from their body that it is time to relax a little, and instead they have another cup of coffee or a cigarette, or try even harder to concentrate. After a while, they establish a pattern of overriding the ultradian rhythm.
I believe the major threat in modern life is being killed by our own defence system being triggered too often. Here are some simple techniques that you can use to diminish stress.
• Exercise one: A simple and effective way to begin handling stress is to use the natural system we all possess in the ultradian rhythm.
For the next five days, whenever you find yourself day-dreaming and a feeling of comfort starting in your body, go with it and allow yourself to really relax for 10-15 minutes. Afterwards, you will feel refreshed and more able to concentrate.
Exercise two: Here is a technique I use each day to make me feel positive and less stressed. I ask myself these kind of questions on my way to work in the morning.
Who or what in my life makes me happiest?
Who or what in my life makes me feel most loved?
Who or what in my life makes me feel richest?
Who or what in my life makes me feel most passionate?
Who or what in my life makes me feel most empowered?
As I answer each question, I build up a vivid representation of whatever it is I am thinking about - that is, whatever makes me feel good. I really think about what makes me feel happy, then I make the colours brighter, the sounds louder and the feelings stronger.
As you go through the ritual of building this super state over the next five days, it has a powerful accumulative effect, and soon you will begin to experience life in a completely different way.
Instead of manipulating the world to make you feel good, you begin each day feeling the way you want to feel.
Physical exercise: It is also worth mentioning aerobic exercise is important in controlling stress. Swimming, running or any exercise that oxygenates the blood makes controlling stress easier. It's often a good idea to consult your doctor about exercise.
When you start, you might find it better to exercise in the morning. If you exercise before you go to the office, there's more chance you'll do it. Be consistent: start to do a little something every day.
Begin exercising gradually - maybe walking briskly for about half a mile every day. Aim to take three 20-minute aerobic workouts each week. Get a plan and set targets. Or, even better, get a personal trainer or training partner. With someone else, it's more fun.
Of course, there are also all the usual things you probably know. Stop smoking. If you drink alcohol, use it responsibly. Always eat well-balanced meals. Good food is fresh food - plenty of fruits, vegetables and grains. Eat a light lunch with plenty of protein to give you energy for the afternoon, and drink plenty of mineral or filtered water.
Research has shown that optimists have a powerful, positive effect upon their health, and everyone knows you can think yourself into being ill.
Children are great at it if they have an exam the next day at school. For some children, it's an effective way of getting attention. But, unfortunately, some of these dysfunctional patterns can continue into adulthood.
Others get affected by what I call cultural hypnosis. They have only to hear a few people saying 'there's a cold going round' - and they get one.
Obviously, I'm not saying that all ill health is in the mind. But in days you can become more healthy, simply by changing the way your mind works.
The immune system
We live in an age when amazing medical advancements are constantly taking place. Drugs and surgery have become commonplace.
Many people expect instant cures from the doctors for their ills, and hand over responsibility for their health to the medical profession, preferring a prescription to instigating a change in their lifestyle or diet.
But remember, we have our own protection against illness - our immune systems, which work to fight infection and diseases.
It's easy to think of the immune system as a purely physical thing; but more and more research is showing this is not the case.
A few years ago, some interesting research was conducted in the U.S. to try to discover why some people survive cancer. The 100 people interviewed had all been diagnosed as terminally ill: 12 years later, however, they were still alive. The intention of the study was to discover what they had done in common.
They had all used different treatments - some conventional, such as surgery or chemotherapy, and some alternative, such as acupuncture and special diets. Some had used psychological techniques, or religious practices.
But what they had in common was an unfaltering belief that what they were doing would work for them. I began wading through more clinical research, and found similar experiments also seemed to suggest that it is possible to boost your immune system just by thinking about it.
A neuropsychologist called Nicholas Hall, at George Washington University Medical Centre, found that his subjects could use imagery to increase the number of circulating white blood cells, as well as levels of thymosinalpha-1, a hormone used to ward off illness.
So, too, Dr Frank Lawlis and his team at the University of Texas found imagery boosted the numbers of neutrofils (special disease-fighting cells) in the bloodstream.
Doctors Ikemi and Nakagawa at Yokohama City University in Japan showed that 84 per cent of subjects could eliminate the standard histamine response to poison ivy. The itching, swelling and blisters disappeared when the subjects under hypnosis simply imagined the poison ivy to be a harmless plant.
Even more interesting, a large number of subjects broke out in blisters when they reversed the experiment and imagined the harmless plant to be poison ivy.
Another amazing experiment by Dr David Spiegal at Stanford was conducted on a group of women with breast cancer.
Half the group received the latest medical help. The other group received the same medical treatment but also learned self-hypnosis and did very simple guided imagery. They imagined themselves relaxed and floating.
After a year, the second group reported much less pain and more optimism. That didn't really surprise the researchers: but what did was that ten years later, the second group had lived an average of twice as long as the first.
Now, nobody is saying that hypnosis is a cure for cancer, but regular self-hypnosis or guided imagery will improve the quality of your life and the length of it.
How to boost your immunity
My inspiration for the following exercise came from an experiment carried out by Professor Karen Olness at The Rainbow Babies and Children's Hospital of University Hospitals of
Cleveland. The experiment involved a group of children being shown a video featuring puppets.
The video was a simplified illustration of the internal workings of the body, and each puppet represented something different. One puppet was a virus; another that looked like a policeman represented the immune system.
When the video finished, the children were told to close their eyes, relax and imagine lots of policemen puppets looking after their blood.
Saliva samples were taken from each child, and the results showed that their immunoglobulin levels had substantially increased. Their immune systems had begun working as though they were fighting off real infections.
You can use a similar method to boost your own immunity. This technique is not a substitute for medical treatment, although it may be used in conjunction with treatments prescribed by your physician.
1. Close your eyes and imagine your immune system in a way that appeals to you. I have found it best to think of it as lots of little pale-coloured jellyfish type creatures - which is similar to how the protective cells actually look. Make sure there are plenty of them, and see them as strong and purposeful.
2. Next, imagine travelling inside your body to the area that needs healing, and notice how you imagine the problem manifesting. You might see the infection or diseased cells as lots of tiny black globules.
3. Now, the jellyfish are going to destroy the black globules. It's best not to imagine the immune system fighting; rather see the pale-coloured jellyfish surrounding and devouring the tiny black globules.
4. When all the tiny globules are gone, it's important to then imagine the jellyfish happily swimming off and patrolling your bloodstream. This ensures you do not over-stimulate your immune system.
5. Imagine now a healthier you sitting in front of you. See how the person looks, smiles, and so on.
6.Now step into the healthier you and feel how much better you feel.
Stress
The single biggest cause of ill health is stress. Stress used to be considered something that affected only people in highly pressured jobs, but the truth is that, to some degree, it affects nearly all of us.
We all need a certain amount of stress, as it actually motivates us to do things like get out of the way of an oncoming vehicle, or give a presentation with energy. This could be called positive stress.
However, it is the continual inappropriate arousal of our mind and body that can lead to illness. This is a negative form of stress and is what I am interested in combating.
The stress response is historic. Our ancestors needed extreme physical reactions and a burst of energy to enable them to fight a wild animal or run away. If you are about to be attacked, then you need energy and adrenaline to respond to the situation.
The problem, however, is that we are continually preparing for emergencies that never happen. This puts an unnecessary strain on us, as every thought we have affects our body chemistry.
THESE days, we no longer have to be constantly on the lookout for wild animals, but our lives are full of threats from all kinds of different sources.
Many people are always responding to what I call the power of negative thinking. They wake up in the morning and think to themselves: 'I must get up, or I'll be in trouble'.
Of course they don't want to be in trouble because they might get fired, and then they would not be able to pay the mortgage and they'd end up on the streets. Even though they may not consciously have this precise chain of thoughts, it is there as a subtle backdrop.
This is effectively a constant attempt to avoid pain rather than go for pleasure.
A positive approach is to wake up and think of all the things you are looking forward to doing that day. Ask yourself what you would look forward to if you could.
In five days, you can recondition yourself to be able to start each day with optimism and enthusiasm, to be more positive - which will, in turn, have an effect upon your general health and well-being.
Background stresses may sometimes go unnoticed but surface in the form of bad moods, depression, mistakes, even physical problems. It is often only when we relax that we notice the tension that was there all the time.
However, the good news is that recent research has shown that the mind and body have their own pattern of rest or alertness, with one predominant cycle that occurs approximately every 90 minutes.
This is when the body stops externally oriented behaviour and takes about 15 minutes to relax and replenish its energy.
This has become known as the ultradian rhythm. It's those moments when you find yourself day-dreaming, and a gentle, sweet, soft feeling is present in your body.
This, quite simply, is the body's own natural stress control mechanism.
Unfortunately, many people override this message from their body that it is time to relax a little, and instead they have another cup of coffee or a cigarette, or try even harder to concentrate. After a while, they establish a pattern of overriding the ultradian rhythm.
I believe the major threat in modern life is being killed by our own defence system being triggered too often. Here are some simple techniques that you can use to diminish stress.
• Exercise one: A simple and effective way to begin handling stress is to use the natural system we all possess in the ultradian rhythm.
For the next five days, whenever you find yourself day-dreaming and a feeling of comfort starting in your body, go with it and allow yourself to really relax for 10-15 minutes. Afterwards, you will feel refreshed and more able to concentrate.
Exercise two: Here is a technique I use each day to make me feel positive and less stressed. I ask myself these kind of questions on my way to work in the morning.
Who or what in my life makes me happiest?
Who or what in my life makes me feel most loved?
Who or what in my life makes me feel richest?
Who or what in my life makes me feel most passionate?
Who or what in my life makes me feel most empowered?
As I answer each question, I build up a vivid representation of whatever it is I am thinking about - that is, whatever makes me feel good. I really think about what makes me feel happy, then I make the colours brighter, the sounds louder and the feelings stronger.
As you go through the ritual of building this super state over the next five days, it has a powerful accumulative effect, and soon you will begin to experience life in a completely different way.
Instead of manipulating the world to make you feel good, you begin each day feeling the way you want to feel.
Physical exercise: It is also worth mentioning aerobic exercise is important in controlling stress. Swimming, running or any exercise that oxygenates the blood makes controlling stress easier. It's often a good idea to consult your doctor about exercise.
When you start, you might find it better to exercise in the morning. If you exercise before you go to the office, there's more chance you'll do it. Be consistent: start to do a little something every day.
Begin exercising gradually - maybe walking briskly for about half a mile every day. Aim to take three 20-minute aerobic workouts each week. Get a plan and set targets. Or, even better, get a personal trainer or training partner. With someone else, it's more fun.
Of course, there are also all the usual things you probably know. Stop smoking. If you drink alcohol, use it responsibly. Always eat well-balanced meals. Good food is fresh food - plenty of fruits, vegetables and grains. Eat a light lunch with plenty of protein to give you energy for the afternoon, and drink plenty of mineral or filtered water.