10 Natural Ways to Reduce Stress and Strengthen Your Immune
System! (Includes a recipe for Banana Strawberry Power Smoothie)
By Monique N. Gilbert, B.Sc.
http://www.geocities.com/moniquengilbert

http:///www.MoniqueNGilbert.com

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, 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. 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 Monique N. Gilbert's delicious and nutritious recipe. It's
high in antioxidants, fiber 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 © Monique N. Gilbert. All rights
reserved. Monique N. Gilbert, B.Sc., is a Health, Nutrition,
Weight-Loss & Lifestyle Coach; Certified Personal
Trainer/Fitness Counselor; Recipe Developer; 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 at
http://www.geocities.com/moniquengilbert

http://www.MoniqueNGilbert.com

Monique N. Gilbert