Stress seems to have become a constant factor in today’s fast-paced society. If left unchecked, it can wreak havoc on our health. Learning to manage stress effectively 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 speed up 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 infection and disease. When stress compromises our immune function, it can lead to 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, puts undue stress on the heart, and can also increase 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 and healthy ways to reduce stress, boost your immune system, and slow down the passing of time.
1. Walking and Physical Activity (dancing, gardening, cycling, swimming, etc.). Regular exercise and physical activity strengthen the 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 training sessions throughout the day are just as effective as one 30-minute workout and much easier to fit into a busy schedule.
2. Yoga and stretching. The slow movements and controlled postures of yoga improve muscle strength, flexibility, range of motion, balance, breathing, blood circulation, and promote mental focus, clarity, and calm. Stretching also reduces mental and physical stress, tension, and anxiety, promotes good sleep, lowers blood pressure, and slows the heart rate.
3. Hand hygiene. The most effective measure to prevent the spread of infection-causing microorganisms is good hand hygiene. Washing your hands with soap and water as soon as you get home, and always before eating, greatly reduces your exposure to bacterial and viral infections. In case you are unable to wash with soap and water when you are away from home, carry alcohol-based baby wipes with you to control microbial exposure and transmission.
4. Laughter and Humor. There is truth in the saying that laughter is the best medicine. Laughter 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 boost your immune function and resistance to disease.
5. Diet rich in nutrients. Eat foods rich in antioxidants (such as vitamins A, C, E, and lycopene), omega-3 fatty acids, and folic acid. 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 managing high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, and inflammatory and autoimmune 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 during pregnancy) and promotes healthy red blood cells. Excellent food sources for these nutrients include the following.
o Antioxidants: pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, bell peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds, and olive oil.
o Omega-3 fatty acids: ground flaxseeds, walnuts, salmon, soybeans, and pumpkin seeds.
o Folate: Dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, kale, etc.), beans, legumes, asparagus, Brussels sprouts, beets, and okra.
6. Music. Listening to your favorite music is an excellent method of reducing stress and relieving anxiety. Your individual musical preference determines which types of relaxing sounds will best reduce your tension, blood pressure and promote feelings of calm. Pay attention to how you feel when you listen to a particular song or genre of music, and stick with the ones that have a relaxing effect.
7. Sleep. Getting enough sleep has a profound impact on stress levels, immune function, and resistance to disease. A chronic lack of sleep can make you feel sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with the aggravations of daily life. Long-term sleep loss can also lead to heart disease, stroke, high blood pressure, depression, and anxiety. Bedtime is when your body and immune system do most of their repair and rejuvenation. Strive to get 7 to 8 hours of sleep each night. Remember that rest and relaxation go hand in hand.
8. Positive thinking. Optimism can counteract the negative impact that stress, tension, and anxiety have on the immune system and well-being. Often, it’s how you perceive things that determines whether you feel overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws at you, and looking on the bright side of things improves your ability to manage stress effectively.
9. Tea. Drinking tea regularly throughout the day can help strengthen your immune system and your body’s ability to fight germs and infection. Both green and black tea contain a beneficial amino acid called L-theanine, which can increase the infection-fighting ability of gamma delta T cells. L-Theanine also promotes a feeling of relaxation, calm, and well-being by influencing the release and concentration of neurotransmitters (such as dopamine, serotonin, and GABA) in the brain.
10. Hydrotherapy. Relaxing in a hot bath soothes 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/foam bath to create an affordable and convenient spa experience in the privacy of your own home.
To get started, try this delicious and nutritious recipe from Monique N. Gilbert. It is high in antioxidants and Omega-3 fatty acids.
Banana and Strawberry Energy Smoothie
1 frozen ripe banana
1 cup strawberries (fresh or frozen)
1/2 cup orange juice
1/2 cup soy milk
2 tablespoons canned pumpkin
1 tablespoon ground flax seeds
1 tablespoon of 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.
