Related Articles
8 Natural Ways to Reduce Stress and Strengthen Your Immune System
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.
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.
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.
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.
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.
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,
ity (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.
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.
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.
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.
RELATED POST:
9 Top Healthy Foods To Keep You Fit
4 Strategies and Measures to do to look healthy, Strong and Fit all day long
Do you have a plan to finally shed that fat 4 ideas you need to know about Weight Loss
why some people do not get maximum sleeps
Have You Ever Think of Cleaning Toxins in Your Body Systems 4 Steps To Detoxification
Do not neglect the importance of eye learn 4 eye care tips to safeguard the eye
Would you like to overcome obesity 4 Easy ideas to Eat Your Way to Lower Cholesterol.
Free And Low Cost Offline Methods To Generate Traffic And Promote Your Home Based Business or blog
4 ways to improved upon your earnings on Ebay website as blogger or website owner.
How to ensure that your website get the needed traffic to win the competition
5 ways to give your website the needed traffic it deserved.
5 criteria to consider to designed a fantastic website logo
4 Advertising place For Your Business or blog website
3 Smart inspirational Reasons Why You Should Consider Paying For Your Traffic when blogging
7 Headline Writing ideas That Will Instantly Boost Your Advertising Response Rates when blogging
Are you determined to make money.Tips to make fast money
Do you know that taking survey is a quick way of making online online?learn some tip.
