Relax and Rejuvenate: 10 Ways to Reduce Stress and Strengthen Your Immune System

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Article description:

How we deal with stress has a direct impact upon our immune system.

Learning how to properly manage daily stress can keep your body and

mind healthy and more youthful.

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Relax and Rejuvenate: 10 Ways to Reduce Stress and Strengthen Your

Immune System (Includes Recipe)

By N. Gilbert, B.Sc.

http://www.NGilbert.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.

• 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 N. Gilbert's delicious and nutritious

recipe. 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 © N. Gilbert. All rights reserved.

N. Gilbert, B.Sc., is a Health, Nutrition, Weight-Loss &

Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe

Developer; Freelance Writer and Author of Virtues of Soy: A Practical

Health Guide and Cookbook. She has offered guidance in natural

health, nutrition, fitness, weight-loss and stress management since

1989. You can contact at http://www.NGilbert.com/

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Author Bio. . .

N. Gilbert, B.Sc. has received international recognition for

helping people get healthy, manage stress, lose weight and keep it

off. Through her coaching program and writings, motivates

and teaches how to improve your well-being, vitality and longevity

with balanced nutrition, physical activity and healthy living. For

more information, visit her website - http://www.NGilbert.com/

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