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Article description:

How we deal with stress has a direct impact upon our immune system.
Learn how to properly manage daily stress and keep yourself healthy,
vibrant and more youthful.
__________________________________________________________________


Relax & Rejuvenate: 10 Ways to Reduce Stress and Strengthen Your
Immune System (includes Banana Strawberry Power Smoothie recipe)

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 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.MoniqueNGilbert.com/

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Author Bio. . .

Monique N. Gilbert, B.Sc. has received international recognition for
helping people get healthy, manage stress, lose weight and keep it
off. Through her coaching program and writings, Monique motivates
and teaches how to improve your well-being, vitality and longevity
with balanced nutrition, physical activity and healthy living. For
more information, visit her website - http://www.MoniqueNGilbert.com/

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