Stress seems to have become a constant factor in today's fast-paced society.
If left unchecked, it can wreak havoc upon our health. Learning how to effectively
manage stress can mean the difference between being robust and full of life,
or becoming susceptible to illness and disease. Stress can weaken the immune
system and accelerate the aging process. The ability to relax and rejuvenate
promotes wellness, vitality and longevity.
A healthy immune system regulates our body's healing process and protects
it against infections and diseases. When stress compromises our immune function,
it can result in colds, flu, fatigue, cardiovascular disorders and premature
aging. Stress increases heart rate, blood pressure, glucose levels, adrenaline,
cortisol, free radicals and oxidative damage. This initiates the "fight
or flight" response, places undue strain upon the heart, and can also
increase the feelings of anxiety and depression.
Protecting the immune system is a vital part of living longer, feeling younger
and being healthy. Here are ten natural healthy ways to reduce stress, boost
your immune system and slow down the hands of time.
1. Walking and Physical Activity (dancing, gardening, cycling, swimming, etc.).
Regular exercise and physical activity strengthens your immune system, cardiovascular
system, heart, muscles and bones. It also stimulates the release of endorphins,
improves mental functioning, concentration/attention and cognitive performance,
and lowers cholesterol, blood pressure, cortisol and other stress hormones.
Three 10-minute workout sessions during the day are just as effective as one
30-minute workout, and a lot easier to fit into a busy schedule.
2. Yoga and Stretching. The slow movements and controlled postures of yoga
improves muscle strength, flexibility, range of motion, balance, breathing,
blood circulation and promotes mental focus, clarity and calmness. Stretching
also reduces mental and physical stress, tension and anxiety, promotes good
sleep, lowers blood pressure and slows down your heart rate.
3. Hand Hygiene. The most effective measure in preventing the spread of microorganisms
that cause infections is good hand hygiene. Washing your hands with soap and
water as soon as you come home, and always before you eat, greatly reduces
your exposure to bacterial and viral infections. In case you cannot wash with
soap and water when you are away from home, carry some alcohol-based hand wipes
with you to control microbial exposure and transmission.
4. Laughter and Humor. There is truth to the saying that laughter is the best
medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and
cortisol. It also benefits your immune system by increasing the number and
activity of Natural Killer T-cells. These cells act as the first line of defense
against viral attacks and damaged cells. Find the humor in things and engage
in activities that make you laugh to increase your immune function and disease
resistance.
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5. High Nutrient Diet. Eat foods rich in antioxidants (like vitamins A, C,
E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize
free radicals, which are molecules that damage cells and cause heart disease,
cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have
anti-inflammatory, cardiovascular-enhancing and immune-regulating properties.
It is helpful in preventing and controlling high cholesterol, hypertension,
heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune
disorders. Folate prevents age-related cognitive decline, damage to blood vessels
and brain cells by lowering homocysteine levels. It also ensures DNA integrity
(important as we age and when pregnant) and promotes healthy red blood cells.
Excellent food sources for these nutrients are as follows.
- Antioxidants - pumpkin, sweet potatoes, carrots, kale, grapefruit (red
and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers
(red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil
- Omega-3
Fatty Acids - ground flax seeds, walnuts, salmon, soybeans and pumpkin
seeds.
- Folate - dark green leafy vegetables (turnip greens, mustard greens,
spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus,
Brussels sprouts, beets and okra.
6. Music. Listening to your favorite music is a great method of reducing stress
and relieving anxiety. Your individual preference in music determines which
types of soothing sounds will best reduce your tension, blood pressure, and
promote feelings of tranquility. Pay attention to how you feel when you hear
a particular song or genre of music, and keep listening to the ones that produce
a relaxing effect.
7. Sleep. Getting enough sound sleep has a profound impact on your stress
levels, immune function and disease resistance. A chronic lack of sleep can
leave you feeling sluggish, irritable, forgetful, accident-prone, and have
difficulty concentrating or coping with life's daily aggravations. Long-term
sleep loss can also result in heart disease, stroke, hypertension, depression,
and anxiety. Sleep time is when your body and immune system do most of its
repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember
rest and relaxation go hand in hand.
8. Positive Thinking. Optimism can counteract the negative impact stress,
tension and anxiety has on your immune system and well-being. Often it is how
you perceive things that determine if you get overwhelmed, both mentally and
physically. Having a positive attitude, finding the good in what life throws
your way and looking at the bright side of things enhances your ability to
effectively manage stress.
9. Tea. Regularly drinking tea throughout the day can help strengthen your
immune system and your body's ability to fight off germs and infections. Both
green and black teas contain a beneficial amino acid called L-theanine, which
can increase the infection fighting capacity of gamma delta T cells. L-theanine
also promotes a sense of relaxation, calmness and well-being by influencing
the release and concentration of neurotransmitters (like dopamine, serotonin
and GABA) in the brain.
10. Hydrotherapy. Relaxing in a hot bath relieves sore muscles and joints,
reduces stress and tension, and promotes a good night's sleep. Add some soothing
music, soft lighting and naturally scented bath salts or bubble bath/bath foam
to create an inexpensive and convenient spa experience in the privacy of your
own home.
To get you started, try this delicious and nutritious recipe by Monique N.
Gilbert. It's high in antioxidants and Omega-3 fatty acids.
Banana Strawberry Power Smoothie
1 frozen ripe banana
1 cup strawberries (fresh or frozen)
1/2 cup orange juice
1/2 cup soymilk
2 tablespoons canned pumpkin
1 tablespoon ground flax seeds
1 tablespoon honey
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy.
Makes about 2-3/4 cups (2 servings)
Copyright © 2005 Monique N. Gilbert. All rights reserved.
Author: Monique N. Gilbert, B.Sc.
Website: http://www.MoniqueNGilbert.com/
Soy, often declared the miracle food of the new millennium, is the most
popular and complete vegetable protein source in the world. Yet many
people are still unsure how to use these foods in their everyday
cooking. In
, Monique Gilbert addresses this dilemna. Buy the book
Are you looking for a personal health and wellness life coach? Monique
N. Gilbert, B.Sc., can help you get the guidance & support you need
to take charge of your life, health, happiness & well-being.
Have your say! Comment in our forums.
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