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10 Natural Ways to Reduce Stress and Strengthen Your Immune
System!
(Includes a recipe for Banana Strawberry Power
Smoothie)
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 Monique N. Gilbert's delicious and
nutritious recipe. It's high in antioxidants, fiber 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)
Monique 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 Monique at
http://www.MoniqueNGilbert.com
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