Reduce
Stress and Strengthen Your Immune System: 10 Natural Ways to Relax and
Rejuvenate
by Monique N. Gilbert
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.
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 scented 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.
___________________
Monique N. Gilbert, B.Sc. is a
Health, Nutrition, Weight Loss and Lifestyle Coach, Certified Personal
Trainer/Fitness Counselor, Freelance Writer and Author of Virtues of
Soy: A Practical Health Guide and Cookbook. She has offered
guidance in natural health, nutrition, fitness and stress management since
1989. Monique has received international recognition for helping
people get healthier, feel better, look younger and live longer.
Through her coaching program and writings, Monique motivates, inspires and
teaches how to naturally enhancing your health, happiness, energy and
longevity with balanced nutrition, physical activity and tranquil living
environments. Monique believes it is her mission to educate and
enlighten everyone about the benefits of healthy eating and a vibrant
stress-free lifestyle. For more information, visit her website -
http://www.MoniqueNGilbert.com
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