Increase immune system function/ Paraphrase the words in bold!

1. Maintain a healthy diet. According to George Blackburn, MD, of the Harvard School of Medicine, nutrition plays an important role in keeping your immune system functioning properly. A diet full of fruits and vegetables, lean proteins and healthful fats can boost your immune system and keep your white blood cells focused on battling invaders, not inflammation. According to David Katz, MD, of the Centers for Disease Control, trans fats and saturated fats cause inflammation in the body, which distracts the immune system from fighting invaders. A multivitamin and yogurt with active bacterial cultures can also help boost your immune system. Get plenty of natural vitamin C. This is probably the most well-known way to help boost your natural immunity. Supplements, such as vitamins, are fine but the best way to get vitamin C is to get it through pure foods. Oranges, grapefruits and tomatoes are just three examples of foods you can eat everyday in order to build up your natural immunity. Eat a good amount of fresh vegetables and beans on a daily basis. You may be surprised to learn that foods like broccoli, spinach and kidney beans are full of antioxidants. Over time, these will help you protect and strengthen your immune system. Vegetable juices ("You could have had a V-8!") are a very easy and tasty way to get your daily amount of vegetables.

2. Get adequate rest and exercise. Researchers with National Institutes of Health have discovered that moderate exercise stimulates the immune system and boosts the body's defenses. Heavy or intense exercise can have the opposite effect, so aim for a 20- to 30-minute walk or bike ride daily, or go to the gym every other day. Similarly, make sure you get enough rest. "The New York Times" reported on research discovered in the early 1990s that linked a lack of sleep to lowered immunity--researchers urge adequate rest to maintain your immune system's function.

3. Manage stress. Doctors at Northwestern Health Sciences University found that stress increases the hormone cortisol in the body, which suppresses the immune system and makes the body susceptible to infectious invaders. Meditation, regular exercise or deep breathing techniques may not only keep you calmer, but healthier.

4. Talk to your doctor about pharmaceutical or interventional ways to raise your white blood cell count and immune function if you have a condition that demonstrably lowers your immunity, such as cancer or HIV. Depending on the type of cells that the body needs, your doctor could give you a drug like interleukin-2 to increase T-cell lymphocytes (which are a type of white blood cell that attacks invaders), filgrastim to increase neutrophils (which are another type of white blood cell), or even suggest a bone marrow transplant (where donor marrow replaces a patient's weakened marrow) in very serious cases.

5. Drink at least 8 to 10 eight-ounce glasses of water every day. This can serve two purposes. Water will help to remove toxins and "junk" from your system. It will also carry out any excess vitamins you have ingested during your new diet. Both of these are helpful when trying to build up your natural immunity.

6. Try to sleep well every night. Too many individuals are unaware at how important sleep is to their daily lives. Sleeping 8 hours every night can help to prevent weight gain, reduce stress and even keep you from getting sick.

5. Exercise on a daily basis. When you exercise, you help your body to absorb the vitamins and nutrients you consume. Exercise by itself is another way that you can strengthen your immune system. This doesn't

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mean that you have to hit the gym every day. Walking for 30 to 60 consecutive minutes is all of th exercise you need in order to build natural immunity.

6. Know which foods and drinks you should give up. Caffeine and sugar are two things that can actually remove vitamins and minerals from your body, thus weakening your immune system. Fast food and processed foods won't do your immune system any good, either. Alcohol will also break down nutrients and your immune system. Basically, you should use common sense when cutting foods out of your diet. Any and all fattening foods or drinks should be eliminated.

Mnemonics

'Mnemonic' is another word for memory tool. Mnemonics are techniques for remembering information that is otherwise quite difficult to recall: A very simple example is the '30 days hath September' rhyme for remembering the number of days in each calendar month. The idea behind using mnemonics is to encode difficult-to-remember information in a way that is much easier to remember.Our brains evolved to code and interpret complex stimuli such as images, colors, structures, sounds, smells, tastes, touch, positions, emotions and language. We use these to make sophisticated models of the world we live in. Our memories store all of these very effectively. Unfortunately, a lot of the information we have to remember in modern life is presented differently – as words printed on a page. While writing is a rich and sophisticated medium for conveying complex arguments, our brains do not easily encode written information, making it difficult to remember.

Using Your Whole Mind to Remember

The key idea is that by coding information using vivid mental images, you can reliably code both information and the structure of information. And because the images are vivid, they are easy to recall when you need them.The techniques explained later on in this section show you how to code information vividly, using stories, strong mental images, familiar journeys, and so on.

You can do the following things to make your mnemonics more memorable:

Use positive, pleasant images. Your brain often blocks out unpleasant ones. Use vivid, colorful, sense-laden images – these are easier to remember than drab ones. Use all your senses to code information or dress up an image. Remember that your mnemonic can contain

sounds, smells, tastes, touch, movements and feelings as well as pictures. Give your image three dimensions, movement and space to make it more vivid. You can use movement

either to maintain the flow of association, or to help you to remember actions. Exaggerate the size of important parts of the image. Use humor! Funny or peculiar things are easier to remember than normal ones. Similarly, rude rhymes are very difficult to forget! Symbols (red traffic lights, pointing fingers, road signs, etc.) can code quite complex messages quickly

and effectively.

Designing Mnemonics: Imagination, Association and Location. The three fundamental principles underlying the use of mnemonics are imagination, association and location. Working together, you can use these principles to generate powerful mnemonic systems.

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Imagination: is what you use to create and strengthen the associations needed to create effective mnemonics. Your imagination is what you use to create mnemonics that are potent for you. The more strongly you imagine and visualize a situation, the more effectively it will stick in your mind for later recall. The imagery you use in your mnemonics can be as violent, vivid, or sensual as you like, as long as it helps you to remember.

Association: this is the method by which you link a thing to be remembered to a way of remembering it. You can create associations by:

Placing things on top of each other. Crashing things together. Merging images together. Wrapping them around each other. Rotating them around each other or having them dancing together. Linking them using the same color, smell, shape, or feeling. As an example, you might link the number 1 with a goldfish by visualizing a 1-shaped spear being used to

spear it. Location: gives you two things: a coherent context into which you can place information so that it hangs together, and a way of separating one mnemonic from another. By setting one mnemonic in a particular town, I can separate it from a similar mnemonic set in a city. For example, by setting one in Wimbledon and another similar mnemonic with images of Manhattan, we can separate them with no danger of confusion. You can build the flavors and atmosphere of these places into your mnemonics to strengthen the feeling of location.

!!!!!!!! CIRCLE THE CORRECT WORD (20 PAIRS)

New research reveals / rivals that restaurant menus showing how much exercise is needy / needed to burn off calories could be good for losing / lost weight. Researchers from the Texas Christian University say that telling customers / customs how many minutes they must walk to burn off the calories from a hamburger is much / most better information than showing how many calories the hamburger does / has. They say people do not really / real understand calories but do understand they have to walk for 30 minutes. Senior researcher Dr. Meena Shah said the menu could help people make / do healthier choices. She said: "We need a more affective / effective strategy to encourage people to order and consume / consumer fewer calories from restaurant menus."

The researchers looked at the restaurant orders done / made by 300 different people. Some used / uses a menu without calorie information; some had / has a menu with calorie information; and the rested / rest were given a menu with a guide / guidance to how many minutes of fast walking would burn off the calories in the food. Example information on / at the last menu suggestion / suggested a woman would need to walk for two hours to burn off the calories in a double cheeseburger. The people who had the menus with the exercise information ordered / ordering food with the fewest calories. Researcher Ashlei James said: "Brisk walking is something nearly everyone can relate / relative to, which is why we replayed / displayed…the minutes of brisk walking needed to burn food calories."

Talk about the connection between each pair of words in italics, and why the correct word is correct.

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