Reduce Stress and Strengthen Your Immune System:
10 Natural Ways to Relax and Rejuvenate
By Monique N. Gilbert, B.Sc.
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, 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.
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, weight-loss and
stress management since 1989. You can contact Monique through her web site at
www.MoniqueNGilbert.com
