Stress seems to have become a constant factor in today’s fast-paced society. 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 well-being, 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 healthy, natural ways to reduce stress, boost your immune system, and slow down the passage of time.

1. Walking and Physical Activity (dancing, gardening, cycling, swimming, etc.). Regular exercise and physical activity strengthen 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 reduces cholesterol, blood pressure, cortisol, and other stress hormones. Three 10-minute workouts throughout the day are 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 concentration, clarity, and peace of mind. Stretching also reduces physical and mental stress, tension, and anxiety, promotes good sleep, lowers blood pressure, and slows down your heart rate.

3. Hand hygiene. The most effective measure to prevent the spread of microorganisms that cause infections 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 cannot wash with soap and water when you are away from home, take some alcohol-based hand wipes with you to control microbial exposure and transmission.

4. Laughter and humor. There is some truth to the saying that laughter is the best medicine. Laughing lowers 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 participate in activities that make you laugh to boost your immune function and resistance to disease.

5. Diet high 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 properties, which improve the cardiovascular system and regulate the immune system. It is useful for preventing and controlling 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 reducing homocysteine ​​levels. It also ensures DNA integrity (important as we age and during pregnancy) and promotes red blood cell health. Excellent food sources for these nutrients are as follows.

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 flax seeds, walnuts, salmon, soybeans, and pumpkin seeds.

o 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 way to reduce stress and relieve anxiety. Your individual preference in music determines what types of calming sounds will best lower your blood pressure and 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 keep listening to the ones that have a relaxing effect.

7. Sleep. Getting enough sleep has a profound impact on your stress levels, immune function, and resistance to disease. Chronic lack of sleep can make you feel sluggish, irritable, forgetful, accident-prone, and have trouble concentrating or coping with the daily hassles of life. Long-term sleep loss can also lead to 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 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 stress, tension, and anxiety have on your immune system and well-being. Often times, it is the way you perceive things that determines whether you feel overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life has to offer, and seeing 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 infections. Both green and black tea contain a beneficial amino acid called L-theanine, which can increase the ability of gamma delta T cells to fight infection. 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 / bath foam to create an inexpensive and convenient spa experience in the privacy of your 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 of orange juice

1/2 cup of 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.