Stress seems to have become a constant factor in today’s fast-paced society. If not the left, can wreak damage on our health. Learning how to effectively manage stress can mean the difference between a strong and full of life, or become vulnerable to disease and illness. Stress can weaken the immune system and accelerate the aging process. The ability to relax and rejuvenate promotes health, vitality and longevity.
Healthy immune system we set the healing process and protect it against infection and disease. When we willing stress immune function, it can generate wind, flu, fatigue, cardiovascular disturbances and premature aging. Stress increased heart rate, blood pressure, levels of education, adrenaline, cortisol, free radicals and oxidative damage. This is the start “fight or flight” response, places undue strain after heart, and can also increase feelings of restlessness and depression.
Protecting the immune system is an important part of life again, feel younger and healthier. Here are ten natural healthy ways to reduce stress, improve your immune system and slow the hands of time.
1. Walking and Physical Activity (dancing, gardening, cycling, swimming, weight-lifting, etc.).
Regular exercise and physical activity to strengthen your immune system, cardiovascular system, heart, muscles and bones. It also stimulates the release of endorphins, improve mental function, concentration/attention and cognitive performance, and low cholesterol, blood pressure, and other stress hormone cortisol. Three 10-minute training session during the same day as an effective one-30 minute exercise, and far easier to become a busy schedule appropriate.
2. Yoga and expand.
The slow movements and controlled postures of yoga improve muscle strength, flexibility, range of movement, balance, breathing, blood circulation and promotes mental focus, clarity and tranquility. Street also reduce the mental and physical stress, tension and anxiety, promote good sleep, low blood pressure and heart rate slows you.
3. Hand hygiene.
The size of the most effective in preventing the spread of microorganisms that cause infection is good hand hygiene. Washing hands with soap and water immediately after you return home, and always before you eat, it reduces exposure to infections and viruses. In case you can not wash with soap and water when you are away from home, bring some alcohol-based hand wipes with you for the exposure and control of microbial transmission.
4. Jokes and laughter.
There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones such as adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing the number of activities and Natural Killer T-cells. This cell to act as a first line of defense against virus attacks and damage cells. Find the humor in things and engage in activities that make you laugh to increase your immune function and disease resistance.
5. High-nutrition diet.
Eating foods rich in antioxidants (like vitamins A, C, E and lycopene), end-3 fatty acids, and folate. Antioxidants to fight and neutralize free radicals, which damage the cells that Molecules and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular, immune and improve the regulation properties. This helps in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, and auto-immune inflammatory interference. Folate prevent age-related decrease in cognitive, damage to blood vessels and brain cells with lower levels of homocysteine. It also ensures the integrity of DNA (important as we age and when pregnant) and promote healthy red blood cells. Source of food for a very good nutrition are as follows.
antioxidants - pumpkin, sweet potatoes, carrots, cabbage, orange (red and pink), blueberries, strawberries, watermelon, melon, orange, Peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.
Omega-3 fatty acids - ground flax seeds, walnuts, salmon, pumpkin seeds and soybeans.
Folate - dark green leaf vegetables (stupid golf, golf mustard, spinach, romaine lettuce, collard golf, etc.), beans, legumes, asparagus, Brussels sprouts, beets and Okra.
6. Music.
Listen to your favorite music is a method that reduces the stress and anxiety release. Your individual preferences in music, which determine the best type of soothing voice will reduce the tension, blood pressure, and promote feelings of tranquility. Note how you feel when you listen to certain songs or music genre, and continue to listen to the people who produce relaxing effects.
7. Sleep.
Getting enough sleep has a voice big impact on the level of stress, immune function and disease resistance. A chronic lack of sleep can leave you feeling sluggish, ill-tempered, forgetful, prone to accident, and have difficulty concentrating or wall with the daily life of aggravations. Long-term sleep loss can also cause heart disease, stroke, hypertension, depression, and anxiety. Sleep is the time when your immune system and make the most of the repair and rejuvenation. Strive to get 7-8 hours sleep each night. Remember rest and relaxation go hand in hand.
8. Think positive.
Optimism can counteract the negative impact of stress, tension and anxiety have been on your immune system and welfare. Often it is how you respond to things that determine whether you get the money, both physically and mentally. Have a positive attitude, find what is good in life throws your way and find the bright side of things to improve in your ability to effectively manage stress.
9. Tea.
Drinking tea regularly throughout the day can help strengthen your immune system and your body’s ability to remove germs and infection. Both green and black tea contains the amino acid called L-beneficial theanine, which can increase the capacity to fight infection gamma delta T cells. L-theanine is also promoting a sense of relaxation, tranquility and welfare of the influence of concentration and the release of neurotransmitters (such as dopamine, serotonin and GABA) in the brain.
10. Hydrotherapy.
Relax in a hot bath Relieves muscle and joint pain, reduce stress and tension, and promote a good night’s sleep. Add some soothing music, soft lighting and naturally scented bath salts or bubble bath / shower head to create a cheap and convenient spa experience in the privacy of your own home.
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