10 Natural Ways to Reduce Stress and Strengthen Your Immune
System! (Includes a recipe for Banana St
10 Natural Ways to Reduce Stress and Strengthen Your Immune
System! (Includes a recipe for Banana Strawberry Power Smoothie)
By Monique N. Gilbert, B.Sc. http:/
/www.MoniqueNGilbert.com 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, weight-lifting, 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.