10 Natural Ways to Reduce Stress and Strengthen Your Immune System! (Includes a recipe for Banana Strawberry Power Smoothie) Written by Monique N. Gilbert, B.Sc.
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.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 difference between being robust and full of life, or becoming susceptible to illness and disease. Stress can weaken immune system and accelerate 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 "fight or flight" response, places undue strain upon heart, and can also increase feelings of anxiety and depression. Protecting 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 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 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 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 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 saying that laughter is best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing number and activity of Natural Killer T-cells. These cells act as first line of defense against viral attacks and damaged cells. Find 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.
| | Learn to Say NoWritten by David Wood
How many times have you agreed to do something that you actually didn’t want to do? For someone at work? Your friends? Even your spouse? All you had to do was say no, but word didn’t come out. So you end up doing it…and later resent it. A coaching client said to me she was agreeing to things she didn’t want to do, but for some reason, she felt obliged to do them. Instead of taking enjoyment in task, she would later feel angry with herself and resentful towards person she had said ‘yes’ to. So then she went on to list further reasons why she wanted to say no. I stopped her by saying, “You are even justifying yourself to me!” We feel we have to justify ourselves and give extremely good reasons for saying no. Even when reason is simply: “I don’t want to.” Check-in With Yourself I asked my client what was one thing she could do to work on this. She suggested she start checking in with herself before saying yes or no. You can ask yourself, “Is this right for me?” Support yourself in doing what feels right and well with you. And if it’s not something for you, try expressing that no. Have Fun With It! Saying no doesn’t have to be serious or angry. My client also wanted to lighten up, so I recommended she try stirring it up a little, to have fun with it. You can try out different responses like, “Nope, never as long as I live” or “Baby sit your kids - are you crazy?” What are some other great responses you can try to make 'saying no' more fun?
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