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 i portant role in keeping your i une syste functioning properly. A diet full of fruits and vegetables, lean proteins and healthful fats can boost your i une syste and keep your !hite blood cells focused on battling invaders, not infla ation. According to David "at#, MD, of the $enters for Disease $ontrol, trans fats and saturated fats cause infla ation in the body, !hich distracts the i une syste fro fighting invaders. A ultivita in and yogurt !ith active bacterial cultures can also help boost your i une syste . Get plenty of natural vita in $. %his is probably the ost !ell&kno!n !ay to help boost your natural i unity. Supple ents, such as vita ins, are fine but the best !ay to get vita in $ is to get it through pure foods. 'ranges, grapefruits and to atoes are (ust three e)a ples of foods you can eat everyday in order to build up your natural i unity. *at a good a ount of fresh vegetables and beans on a daily basis. +ou ay be surprised to learn that foods like broccoli, spinach and kidney beans are full of antio)idants. 'ver ti e, these !ill help you protect and strengthen your i une syste . ,egetable (uices -.+ou could have had a ,&/0.1 are a very easy and tasty !ay to get your daily a ount of vegetables. 2. Get ade3uate rest and e)ercise. 4esearchers !ith 5ational 6nstitutes of Health have discovered that oderate e)ercise sti ulates the i une syste and boosts the body7s defenses. Heavy or intense e)ercise can have the opposite effect, so ai for a 28& to 98& inute !alk or bike ride daily, or go to the gy every other day. Similarly, ake sure you get enough rest. .%he 5e! +ork %i es. reported on research discovered in the early 1::8s that linked a lack of sleep to lo!ered i unity&&researchers urge ade3uate rest to aintain your i une syste 7s function. 9. Manage stress. Doctors at 5orth!estern Health Sciences ;niversity found that stress increases the hor one cortisol in the body, !hich suppresses the i une syste and akes the body susceptible to infectious invaders. Meditation, regular e)ercise or deep breathing techni3ues ay not only keep you cal er, but healthier. <. %alk to your doctor about phar aceutical or interventional !ays to raise your !hite blood cell count and i une function if you have a condition that de onstrably lowers your i unity, such as cancer or H6,. Depending on the type of cells that the body needs, your doctor could give you a drug like interleukin&2 to increase %&cell ly phocytes -!hich are a type of !hite blood cell that attacks invaders1, filgrasti to increase neutrophils -!hich are another type of !hite blood cell1, or even suggest a bone arro! transplant -!here donor arro! replaces a patient7s !eakened arro!1 in very serious cases. =. Drink at least / to 18 eight-ounce glasses of !ater every day. %his can serve t!o purposes. >ater !ill help to re ove to)ins and !unk fro your syste . 6t !ill also carry out any e)cess vita ins you have ingested during your ne! diet. Both of these are helpful !hen trying to build up your natural i unity. ?. %ry to sleep !ell every night. %oo any individuals are unaware at ho! i portant sleep is to their daily lives. Sleeping / hours every night can help to prevent !eight gain, reduce stress and even keep you fro getting sick. =. *)ercise on a daily basis. >hen you e)ercise, you help your body to absorb the vita ins and nutrients you consume. *)ercise by itself is another !ay that you can strengthen your i une syste . %his doesn7t

ean that you have to hit the gy every day. >alking for 98 to ?8 consecutive e)ercise you need in order to build natural i unity.

inutes is all of th

?. "no! !hich foods and drinks you should give up. $affeine and sugar are t!o things that can actually re ove vita ins and inerals fro your body, thus !eakening your i une syste . @ast food and processed foods !on7t do your i une syste any good, either. Alcohol will also break down nutrients and your i une syste . Basically, you should use co on sense !hen cutting foods out of your diet. Any and all fattening foods or drinks should be eli inated.

"nemonics
7Mne onic7 is another !ord for e ory tool. Mne onics are techni3ues for re e bering infor ation that is other!ise 3uite difficult to recallA A very si ple e)a ple is the 798 days hath Septe ber7 rhy e for re e bering the nu ber of days in each calendar onth. %he idea behind using ne onics is to encode difficult&to&re e ber infor ation in a !ay that is uch easier to re e ber.'ur brains evolved to code and interpret co ple) sti uli such as i ages, colors, structures, sounds, s ells, tastes, touch, positions, e otions and language. >e use these to ake sophisticated odels of the !orld !e live in. 'ur e ories store all of these very effectively. ;nfortunately, a lot of the infor ation !e have to re e ber in odern life is presented differently B as !ords printed on a page. >hile !riting is a rich and sophisticated ediu for conveying co ple) argu ents, our brains do not easily encode !ritten infor ation, aking it difficult to re e ber. #sing $our %hole "ind to &emember %he key idea is that by coding infor ation using vivid ental i ages, you can reliably code both infor ation and the structure of infor ation. And because the i ages are vivid, they are easy to recall !hen you need the .%he techni3ues e)plained later on in this section sho! you ho! to code infor ation vividly, using stories, strong ental i ages, fa iliar (ourneys, and so on. +ou can do the follo!ing things to

ake your

ne onics

ore

e orableA

;se positive, pleasant i ages. +our brain often blocks out unpleasant ones. ;se vivid, colorful, sense&laden i ages B these are easier to re e ber than drab ones. ;se all your senses to code infor ation or dress up an i age. 4e e ber that your ne onic can contain sounds, s ells, tastes, touch, ove ents and feelings as !ell as pictures. Give your i age three di ensions, ove ent and space to ake it ore vivid. +ou can use ove ent either to aintain the flo! of association, or to help you to re e ber actions. *)aggerate the si#e of i portant parts of the i age. ;se hu or0 @unny or peculiar things are easier to re e ber than nor al ones. Si ilarly, rude rhy es are very difficult to forget0 Sy bols -red traffic lights, pointing fingers, road signs, etc.1 can code 3uite co ple) essages 3uickly and effectively.

'esigning "nemonics( Imagination, )ssociation and *ocation. %he three funda ental principles underlying the use of ne onics are i agination, association and location. >orking together, you can use these principles to generate po!erful ne onic syste s. 2

6 aginationA is !hat you use to create and strengthen the associations needed to create effective ne onics. +our i agination is !hat you use to create ne onics that are potent for you. %he ore strongly you i agine and visuali#e a situation, the ore effectively it !ill stick in your ind for later recall. %he i agery you use in your ne onics can be as violent, vivid, or sensual as you like, as long as it helps you to re e ber. )ssociation( this is the ethod by !hich you link a thing to be re e bered to a !ay of re e bering it. +ou can create associations byA

Clacing things on top of each other. $rashing things together. Merging i ages together. >rapping the around each other. 4otating the around each other or having the dancing together. Dinking the using the sa e color, s ell, shape, or feeling. As an e)a ple, you ight link the nu ber 1 !ith a goldfish by visuali#ing a 1&shaped spear being used to spear it. *ocation( gives you t!o thingsA a coherent conte)t into !hich you can place infor ation so that it hangs together, and a !ay of separating one ne onic fro another. By setting one ne onic in a particular to!n, 6 can separate it fro a si ilar ne onic set in a city. @or e)a ple, by setting one in >i bledon and another si ilar ne onic !ith i ages of Manhattan, !e can separate the !ith no danger of confusion. +ou can build the flavors and at osphere of these places into your ne onics to strengthen the feeling of location. !!!!!!!! +I&+*, -., +/&&,+- %/&' 012 P)I&S3

5e! research reveals / rivals that restaurant enus sho!ing ho! uch e)ercise is needy / needed to burn off calories could be good for losing / lost !eight. 4esearchers fro the %e)as $hristian ;niversity say that telling customers / customs ho! any inutes they ust !alk to burn off the calories fro a ha burger is much / most better infor ation than sho!ing ho! any calories the ha burger does / has. %hey say people do not really / real understand calories but do understand they have to !alk for 98 inutes. Senior researcher Dr. Meena Shah said the enu could help people make / do healthier choices. She saidA .>e need a ore affective / effective strategy to encourage people to order and consume / consumer fe!er calories fro restaurant enus.. %he researchers looked at the restaurant orders done / made by 988 different people. So e used / uses a enu !ithout calorie infor ationE so e had / has a enu !ith calorie infor ationE and the rested / rest !ere given a enu !ith a guide / guidance to ho! any inutes of fast !alking !ould burn off the calories in the food. *)a ple infor ation on / at the last enu suggestion / suggested a !o an !ould need to !alk for t!o hours to burn off the calories in a double cheeseburger. %he people !ho had the enus !ith the e)ercise infor ation ordered / ordering food !ith the fe!est calories. 4esearcher Ashlei Fa es saidA .Brisk !alking is so ething nearly everyone can relate / relative to, !hich is !hy !e replayed / displayedGthe inutes of brisk !alking needed to burn food calories.. -alk about the connection between each pair of words in italics, and why the correct word is correct.

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