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

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, 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 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; Recipe Developer; Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook. http://www.MoniqueNGilbert.com/

*****

Author Bio. . .

Monique N. Gilbert has offered guidance in natural health, nutrition, fitness, weight-loss and stress management since 1989. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being and vitality with balanced nutrition, physical activity and healthy living. For more information, visit her website - http://www.MoniqueNGilbert.com/

###

---

Control Stress or It Will Control Your Business

When we think about stress in the workplace, we usually... Read More

Stress Secrets: How To Remove Hidden Sources Of Stress

Most people find it easy to identify the sources of... Read More

Secrets to Aromatherapy II - Psychological Complaints

Aromatherapy is very therapeutic when it comes to healing emotional... Read More

Stress May Cost Businesses Millions, But the Costs to the Sufferer are Far Worse

Governements and businesses have regularly highlighted the costs of stress... Read More

Make a Handbag - Discover Inner Peace and Stress Reduction

Have you ever considered sewing a handbag as an act... Read More

Music Therapy: Can Music Really Soothe The Savage Beast?

It has long been suggested that "music soothes the savage... Read More

The Best Stress Relief and Its Free!

"Let your mind be quiet, realizing the beauty of the... Read More

Stress & Self Esteem: Raising One by Lowering the Other

In our article about Exercise & Stress, we looked at... Read More

How To Stop Computers Stressing You Out

Of all the forms of stress in today's world, computer... Read More

Stressed Out? It May Be Your Job

"I'm stressed out."If you find yourself thinking--or saying--this on a... Read More

Minimize Stress in Your Life

Use these simple tips to minimize stress in your day... Read More

Stress Management - Overcoming Adversity

Adversity is an unavoidable part of life. Death of a... Read More

Turn Your Stress into Success!

Stress is often seen as being unhealthy, but for some... Read More

Six Questions To Make Your Workplace Stress-Free

Many CEOs see stress as an intractable problem which would... Read More

Improving Self Esteem with Affirmations and Therapeutic Relaxation Music

Positive self-esteem is very important for our general health and... Read More

Reduce Your Stress

If you live in the early part of the twenty-first... Read More

Coping With Stress

When something happens in our lives, we automatically assess the... Read More

Simple Tips to Help Simplify Your Life! - Make it Great!

Quote of the week"Simplicity is the ultimate sophistication." Leonardo da... Read More

The Work of Byron Katie - Freedom From Stress is Only 4 Questions Away

All stress comes from believing a thought that argues with... Read More

The Best Medicine For Stress ( A Daily Dose Of Gratitude)

There is one sure fire medicine that cures all difficulty... Read More

Stress Busting Strategies

Learn to have healthy relationships:This subject could fill an entire... Read More

Living on the Edge: Stressed Out and Nowhere to Go

Is your stress level higher than it should be? Are... Read More

Stress Causing People to ?Super Size?

... Read More

Stress Managment and Mastery: Learning to Rebound

Q. I've suffered a few setbacks and disappointments in the... Read More

Why Stress Management Programmes Don?t Work

Why Stress Management programmes don't work?It seems that every week... Read More

Stress Management Shouldnt Create More Stress. 10 Ways To Reduce Unreasonable Stress and Boost Perf

We all know that stress levels in the workplace are... Read More

Stress Management: Ditch Thinking or Destination Thinking

Imagine driving down the road. You are driving with a... Read More

Stress Management: KYFM - Keep Your Feet Moving

One of my favorite stories about change is the story... Read More

Three Stress Relief Techniques

There is good stress, and there is bad stress. Good... Read More

Top 10 Tips on Managing Conflict, Emotional Tension, and Anger

To be a safe and predictable person for those around... Read More

Dealing with Workplace Stress

One of the hardest forms of stress to avoid is... Read More

Stress Management: 9 Universal Laws for Problem Solving

1. The Law of GiftsRichard Bach, author of "Illusions" says... Read More

Cancel Stress and Be Blessed!

Matthew 11:28 Come unto me, all ye that labour... Read More