Fw: Boost Your Immune System

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Boost Your Immune Systemby Jahnke, O.M.D. Tim first came to the clinic as a patient seeking acupuncture and support inhis struggle with HIV. He participated in the Circle of Life group we ranfor people with chronic illness, which focused on optimizing lifestyle. Healso came to our Qigong classes. When Tim dropped out of sight, I assumed wemight not see him again. This was in the early years of the AIDS epidemic,and most of the people we saw who had HIV were dying quite young. Five or six years later, I met Tim again when I was teaching a Qigong classin San Francisco at a conference. Although he looked very familiar, Icouldn't place him at first, this tall slender man in the back row. Afterthe class, he introduced himself. Tim was not only surviving HIV; he exudedradiant health. His job required him to travel extensively, yet everywherehe had lived he made it a point to get involved in a support group and aQigong class. He felt that these two factors had been instrumental inpromoting his good health. You've probably noticed that there's a healing side to exercise: It canchase the blues, help fight stress, and raise your energy. But when isexercise actually therapeutic? Millennia ago, the people of ancient China and India developed methods ofexercise with exceptional healing effects. Although they evolved continentsapart, Qigong, t'ai chi, and yoga have certain similarities. They can all bedescribed as meditative exercise and all involve: 1. Relaxation and concentration 2. A focus on the breath 3. Gradual, purposeful movement We know from modern research that these disciplines have been found topromote the effectiveness of the immune system. They were used purposefullyin ancient cultures as a complement to medical treatment. Qigong is still valued in traditional Chinese medicine and today ispracticed throughout China by millions. Each morning, the parks there arefilled with people performing Qigong and t'ai chi (a form of Qigong). Theseexercises are also used in hospitals and sanitariums as part of the therapyfor people suffering from conditions such as cancer and tuberculosis. In Indian Ayurvedic medicine, lifestyle is an integral part of treatment.Specific exercises may be prescribed for individual patients, based on theircondition and body type. The Scientific EvidenceThe research is clear on two points: that oxygen deficiency leads todecreased immune function and that moderate amounts of mild exercise canincrease immune function. Self-healing, self regulation, and self-repairtend to be stimulated and maximized through simple and meditative exercisemovement and breathing. Some of these benefits include: 1. Increased oxygen. In essence, these practices provide a kind of tune-upto your metabolism. But unlike vigorous exercise, Qigong and yoga actuallyconserve and generate energy. (Vigorous exercise has its benefits, but foranyone coping with illness, conserving energy is a useful feature.) 2. Clearing the body of toxins. The body is protected by the lymphaticsystem. You've probably noticed the swollen lymph glands in your neck whenyou have a sore throat. Lymph is a colorless fluid that washes through yoursystem, carrying pollutants, internal toxins, and germs with it. In Qigong,for example, the rhythmic movements, deep breathing, and postures circulatethe lymph, enhancing your immune function. Deepening the breath is the signal that stimulates the lymph system. Thesecond factor that stimulates lymph circulation is movement -- the act ofcontracting and releasing your muscles -- but the movement does not need tobe vigorous to have a beneficial effect on the system. One of the reasonsgentle exercise is so spectacularly effective is that it efficientlyactivates the lymph system. 3. Delivering immune cells to their sites of activity. The lymph is animportant vehicle for the transport of both immune forces and artillery: Tcells and certain antibodies. 4. Shifting out of the adrenaline mode. Research has found that Qigong, forexample, tends to promote the "relaxation response". This is a phase inwhich the body relaxes and rebuilds, shifting from adrenal hormoneproduction during exertion or conflict to a rest-and-repair stage. In thismode, the body can produce the chemical messengers that call forth andactivate immune cells. This shift is also important, because the presence ofhigh levels of adrenal hormones in the human body can cancel out some of theactivity of the immune cells. 5.Stimulation of the neurotransmitters that provide a sense of well-being.The relaxation response is initiated through deep, slow breathing, coupledwith relaxation. The Importance of OxygenResearch on the link between oxygen deficiency and disease has been activefor several decades. Nobel Prize winner Otto Warburg found that oxygendeficiency was often associated with the development of cancer cells.Studies that evaluated lung volume and oxygen capacity noted a parallelbetween reduced oxygen and disease, with reduced resistance to illness andincreased mortality. In studies of older subjects, immune deficiency wasfound to be one of the consequences of reduced oxygen metabolism. Oxygen plays a key role in our immune function. It is the source of theammunition used by killer and natural killer T cells against viruses andtumors. Oxygen is converted into oxidants like peroxide and bleach(hypochlorite). People who are ill or at risk for disease tend to exerciseless, so there's less oxygen available to the body. By increasing the intakeof oxygen and improving its circulation, therapeutic exercise such as Qigongand yoga can assist our immune function. Since this happens through gradualmovement, focused breathing, and relaxation, these practices can be done bymost anyone. Typically, when we think of exercise, we think of aerobics, running,swimming, tennis -- all vigorous activities intended to increase the supplyof oxygen to the body (aerobic exercise means exercise "with oxygen"). Wealso exercise to build muscles, strengthen our heart, or to lose weight byburning up calories. Yet when those activities become more gradual and lessintense, they still provide therapeutic benefits. In meditative exercise, since the metabolic resources promoted by theexercise are not expended as part of the physical activity, it is possiblethat it is more therapeutic. Done correctly, Qigong and yoga produce andcirculate powerful internal resources for health and healing. In fact,aerobics, swimming, and walking can be modified to become more therapeuticby slowing them down and focusing on the breath. At that point, Westernexercise and ancient practice merge. Using this approach, walking can alsotake on a meditative form; in fact many religions include some type ofwalking meditation such as labyrinth walks or formal walking meditation. According to the 1996 U.S. Surgeon General's Report on Exercise and Fitness,mild fitness practices are at least as beneficial as vigorous fitnesspractices. They may even be better, because there's also less risk ofinjury. Vigorous exercise reuses much of the energy that is created by themovement. Meditative practices such as yoga and Qigong conserve energy, andwhenever healing is the goal, conserving energy is an importantconsideration. Getting StartedGet a checkup. It's a good idea to get a checkup before you begin toexercise --especially if you have any special health condition or are overforty. Even then, the truth is that nobody is ever going to know as muchabout your strengths and limitations as you do. So when you exercise, bemindful and monitor yourself carefully. Any kind of pain is an importantmessage from your body that something may not be right, like the red warninglight on your dashboard. With all forms of exercise, it's important to payattention to these messages and not to push yourself too far or too fast.Stay in the comfort zone. Stay mindful. Some people approach exercising as if it's simply a functionof the body and don't factor in the role of the mind. It's not uncommon tosee people exercising on the StairMaster while reading the paper or ridingan Exercyle while watching television. We encourage a different approach. Mindfulness can add a meaningful dimension to exercise. With relaxation andmindfulness, exercise accelerates the mind-body interaction. Increasedawareness of your body and your health can support the healing process indifferent ways -- it may provide insight that leads to more healthfulbehaviors or it may bring to mind important symptoms to share with yourhealth-care practitioner. Mindfulness is an essential component of yoga, Qigong, and t'ai chi. Theimportance of mindfulness is now acknowledged throughout the world of sports-- in major league football and basketball teams that use meditation; tennisand golf professionals who play practice the Zen of the game; and Olympicathletes who use visualization. Athletes describe this mindfulness as being"in the zone". Take it easy. No matter what kind of exercise you've typically been doing orthat you feel you should be doing, consider lessening the exertion a littleand slowing the process down. Next, engage the breath meaningfully, in adeep, slow, relaxed, rhythmic fashion. Finally, adjust the mind toward adeep state of relaxation. By clearing the mind and refusing to engage inlist-making and worrying, you curtail the adrenaline-based aspect of yournervous system activity. This activates a whole array of inner healingfactors. Yoga, Qigong, and walking can be done anytime, anywhere. And each of thesepractices can be introduced very gradually, paced to your situation. None ofthese activities require equipment of any kind. _____ This article is excerpted from: Boosting Immunity edited by Len Saputo, M.D. and Faass, MSW, MPH. Reprinted with permission of the publisher, New World Library, Novato,California, USA. C2002. http://www.newworldlibrary.com<http://www.newworldlibrary.com/> or 800/972-6657 ext. 52Info/Order this book<http://amazon.com/exec/obidos/ASIN/1577311272/innerselfcom> . _____ About the Author Jahnke, O.M.D., is the author of The Healer Within<http://amazon.com/exec/obidos/ASIN/0062514776/innerselfcom> , now in itsfourth printing, and The Healing Promise of Qi<http://amazon.com/exec/obidos/ASIN/0809295288/innerselfcom> . A worldexpert on the practice of Qigong and chairman of the National<http://www.nqa.org/> Qigong Association, he lectures nationwide. He alsoserves as a consultant to hospitals and health systems in the development ofprograms in health promotion and complementary and alternative medicine. Heis director annd CEO of Health Action in Santa Barbara, California. For moreinfo on Qigong and t'ai chi, visit www.qigong-chikung.com<http://www.qigong-chikung.com/> You can also visit Dr. Jahnke's website atwww.healerwithin.com