Doctor's orders? ‘Belly laugh at least two to five days a week'

Melanin Bee curves her spine like a stretching cat as she lets out a maniacal, forced laugh.

The quick-fire pattern of manufactured giggles —“oh, hoo hoo hoo, eeh, ha ha ha”— soon ripples into genuine laughter, and she giddily kicks her feet.

She’s practicing what she calls Laughasté, a hilarious yoga routine she created that is a descendant of “laughter clubs” that emerged in India in the 1990s. It feels awkward at first, but you fake it till you make it, she said.

“It’s about allowing yourself to be OK with being awkward,” said Bee, a Los Angeles comedian and speaker. “Then you’re going to find some form of silliness within that is going to allow you to laugh involuntarily.”

The laughter clubs were based on the common-sense notion that laughter relieves stress. But a good laugh is also good for your heart, immune system and many other health benefits, said Dr. Michael Miller, a cardiologist and medical professor at the University of Pennsylvania.

“Like we say, exercise at least three to five days a week,” Miller said. “Belly laugh at least two to five days a week.”

Although luminaries from the ancient Greeks to Freud have opined on the roots and implications of laughter, the modern study of laughter — gelotology — began emerging in the 1960s.

Stanford University psychologist William F. Fry, one of gelotology’s founders, drew blood samples from himself while watching Laurel and Hardy. He discovered that laughter increased the number of immune-boosting blood cells.

In 1995, Dr. Madan Kataria, a physician in Mumbai, got wind of the emerging research as editor of a health magazine while researching an article on stress management. To combat his own stress, he started the first daily laughter club in a park. It ballooned from a handful of participants to more than 150 within a month, he said.

After the group quickly ran out of jokes, Kataria created exercises that activated the diaphragm, and he incorporated yogic breathing exercises, light stretches and deliberately silly sounds and movements.

“We were faking in the beginning and within seconds, everybody was in stitches,” Kataria said.

Miller began studying laughter in the 1990s. Showing funny movies to study participants, he found that laughter produces endorphins in the brain that promote beneficial chemicals in the blood vessels. Nitric oxide, for example, causes blood vessels to dilate, which lowers blood pressure, inflammation and cholesterol.

The combination reduces the risk for a heart attack, he said, and the endorphins are natural pain killers.

“When you’ve had a really good laugh, you feel very relaxed and light,” said Miller, who is also chief of medicine at the Philadelphia Veterans Administration, where he is implementing a laughter therapy program. “It’s like you’ve taken pain medication.”

Forced laughter — or simulated mirth, in academia — may even be more beneficial than spontaneous laughter, said Jenny Rosendhal, a senior researcher of medical psychology at Jena University in Germany.

Rosendhal completed a meta-analysis of 45 laughter studies, among other research, and found that laughter-inducing therapies decreased glucose levels, the stress hormone cortisol and chronic pain. They also improved mobility and overall mood, especially in older populations.

Because humor is subjective, it is hard to measure. That’s why much of the more recent research has focused on laughter yoga and similar programs that provoke sustained bouts of laughter during 30- to 45-minute sessions, Rosendhal said.

Laughter yoga is particularly effective for people who might not feel like laughing, such as those struggling with depression or cancer patients, she said. With simulated laughter, the physiological mechanisms are the same, such as additional inhaling, exhaling and muscle activity that also improves mood.

“The well-being comes through the back door,” she said. “You start with an exercise, and then the spontaneous laughter comes later because it’s funny to see people laughing.”

During a recent video call, Kataria said the trick is to learn to laugh for no reason. He and others in laughing yoga classes around the world have created hundreds of exercises that help.

The simplest: Get together with another person, look in each other’s eyes and repeat the sound “ha” for a full minute. Or try the “breathe in and laugh.” Bring your hands to your chest on a deep inhale, hold your breath for three seconds, and burst out laughing on the exhale while extending your hands forward.

In laughing yoga classes, people may pretend to greet each other like aliens, crawl around like their favorite animals, or tap their temple as if a light bulb went off, exclaiming, “Aha! ha ha ha!”

Kataria suggested bringing laughter into your daily life, even at things that might not seem funny. Demonstrating “credit card bill laughter,” he held out his hand as if looking at a statement, and burst into a roiling, infectious laughter. For inspiration, you could log into one of the three dozen free online American laughter clubs recognized by Laughter Yoga International.

“Really, it’s not about forcing yourself to laugh,” he said. “It’s like activating your laughter muscles, getting rid of your mental inhibitions and shyness. Then the real laughing is childlike laughing, unconditional laughing.”

EDITOR’S NOTE: Albert Stumm writes about wellness, food and travel. Find his work at https://www.albertstumm.com

FILE - Model Eva Herzigova laughs as she attends the final Jean Paul Gaultier Haute Couture Spring/Summer 2020 fashion collection presented on Jan. 22, 2020, in Paris. (AP Photo/Thibault Camus, File)

FILE - Class members participate in a laughter yoga class on Main Beach in Laguna Beach, Calif., Nov. 29, 2006. (AP Photo/Chris Carlson, File)

FILE - Members of laughter clubs participate in a laughter competition for the elderly to celebrate World Laughter Day in Mumbai, India, May 6, 2007. (AP Photo/Gautam Singh, File)

FILE - A woman wearing star-shaped glasses smiles during a campaign rally for former President Luiz Inacio Lula da Silva in Sao Paulo, Brazil, Oct. 29, 2022. (AP Photo/Matias Delacroix, File)

(AP Illustration / Peter Hamlin)

SIOUX FALLS, S.D. (AP) — Easter is around the corner, and it's time to start thinking about how to decorate your eggs.

Whether you're dying eggs for your table spread or planning to hide them for an egg hunt, it's important to follow food safety guidelines to minimize germs and maximize your egg quality.

Eggs are remarkably long lasting, so there needn't be a giant rush to eat them.

“Stores usually do turn over eggs pretty quickly, so the recommendations is you should consume eggs three to five weeks after you purchase them,” said Kara Lynch, food safety educator with Michigan State University Extension.

There is also a benefit in letting eggs age just a bit, as older eggs can be easier to peel. That's because eggs shrink over time within the shell, creating an air pocket between the egg and the shell.

Egg processors clean eggs before they reach store shelves, but it also is important to thoroughly cook eggs to reduce the risk of foodborne illness, especially salmonella. That bacteria lives naturally in the gastrointestinal and reproductive tracts of chickens, said Kimberly Baker, associate extension specialist at Clemson University.

To cook your eggs, place them in a saucepan, fill it with water and bring it to a boil. After that, put the lid on, turn the heat off and let it sit for about 12 minutes. Some also favor turning down the heat and simmering eggs.

You can vary the time in the hot water depending on a desire for harder boiled or slightly creamier eggs, but the yolk should be pretty solid to be safe. Boiling them for too long can risk creating green sulfur development on the outside of the yolk.

After that, Don Schaffner, food science department chair at Rutgers University, said there are two options.

You can run your eggs under cold water to reduce the temperature. From there, you can color them right away or place them back in the fridge until you're ready. Or, after you've boiled them, you can let them air dry until they've cooled.

The boiling process sanitizes the eggs, and as long as they are kept out of water, Schaffner said, they will remain safe to eat.

“You’ve boiled the egg, you’ve gotten rid of any bacteria that might be in the egg. And now you’ve air-cooled it, right? So it’s going to cool more slowly, it’s probably going to cook more,” he said. “But most importantly, you don’t have to worry about any bacteria from the water getting internalized into the egg.”

Either artificial or natural food dye is OK as long as the dye label says it's food grade. For those keeping track, the U.S. Food and Drug Administration has been updating its guidance and regulations regarding certain dyes.

And no, it's not a problem if the dye seeps through the shell.

“Eggs kind of naturally have their own abilities to absorb only so much,” Baker said.

As you're decorating the eggs and have the eggs outside, she suggested keeping your eggs in an ice bath, so they can stay at a cooler temperature while you're decorating.

Eggs should generally be kept at or below 40 degrees (4.4 degrees Celsius) to minimize the risk of contaminants.

Cooked eggs that weren't air-cooled should spend no more than two hours at room temperature. And that's cumulative, including the time spent decorating and the time spent hiding during the Easter egg hunt.

But if it's particularly warm, then that two-hour rule may be shortened to one hour, Lynch said.

Hard boiled eggs are generally good for about a week in the fridge.

Be careful with your eggs as you handle them.

One of the biggest concerns is making sure your eggs haven't cracked during an Easter egg hunt, making them vulnerable to contaminants. And once the egg has been hard boiled, there's no way to kill bacteria that get inside, Baker said.

“We don’t want to be putting them in the soil or in lawns where pets have gone to the bathroom,” she said.

Whether the eggs are hidden outdoors or in a corner of your home, you should rinse them in cool water before you peel them. And wash your hands, too, just in case the eggs have picked up something.

If the Easter egg hunt means your eggs will be at room temperature for longer than two hours, experts recommended using plastic eggs for the hunt instead of real ones to minimize food safety risk.

“If it’s an outdoor Easter egg hunt at any time, I would say go with the plastic eggs and be safe,” Baker said. “And use your dyed Easter eggs as your centerpiece on your table or your buffet, and enjoy them that way.”

FILE - Painted Easter eggs hang from an Easter Tree in Saalfeld, central Germany, March 30, 2018. (AP Photo/Jens Meyer, File)