Reduce Stress and Strengthen
Your Immune System Using Mind Body Approaches
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 weaken the immune
system and result in colds, flu, fatigue, cardiovascular disorders and
premature aging OR BIG TRIPS TO THE HOSPITAL. 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.
Stress seems to have become a
constant factor in today's fast-paced society. The build up of stress has a
direct correlation to health. Learning how to effectively manage stress can
mean the difference between being happy and healthy, or becoming susceptible to
illness and disease. Here are some natural healthy ways to reduce stress and
boost your immune system for your body mind and spirit- in no particular order.
Walking and Physical Activity
(dancing, gardening, cycling, swimming, 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.
Yoga and Stretching. The slow
movements, breathing, and controlled postures of yoga improve muscle strength,
flexibility, range of motion, balance, breathing, and blood circulation and
promote mental focus, clarity and calmness. It also makes you feel good and
reduces mental and physical stress, tension and anxiety, and promotes good
sleep. Plus it makes your body strong and pretty.
Washing your hands 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. Don't get crazy with germophpobia however.
High Nutrient Diet. Eat foods
that are in their natural state... not processed, and more raw foods (except
meat and fish of course) Eat foods rich in antioxidants (like vitamins A, C, E
and lycopene), omega-3 fatty acids, and folate (see below). 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. 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.
Sleep. Uh huh. 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 -like parents and teachers. Long-term
sleep loss can also result in 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.
Drink Water. Regularly drinking
water throughout the day can help keep the toxins out of your body, and hydrate
your organs. Water in sodas or juice is not quite the same... plain water
please.
Laugh with them not at them...
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.
Music. Listening to your
favorite music is a great way to reduce stress and relieving anxiety. Do not
blow out your eardrums with your IPod. 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.
Positive Thinking. Check how you
view the world, is the universe on your side, or are you always the victim?
Often it is how you perceive things that determine if you get overwhelmed, both
mentally and physically.
Meditate. My favorite. When we
meditate, we work with a sound silently that weaves its way through the swirl
of ideas and thoughts and helps us to find a calm and positive connection with
ourselves. Some people work with
watching their breath. Although there are many different ways to meditate, all
styles teach the directing of the attention in order to re-connect with the
part of yourself that is most real and most true. We all face difficult and stressful situations throughout the
course of life. The happy and contented person you were becomes covered over by
the past memories and stresses.
Suddenly you feel unhappy and dissatisfied, and even worse; often the
process is so subtle, you don't know why. Visit www.MeditateInSedona.com for more
information.
Meditation is a proven way of
cutting through those layers of stress.
We focus the attention in a deliberate way, and slowly see the false
layers of ourselves begin to dissolve as we return once again to the source of
our happiness. The purpose of
meditation is to transform the state of our hearts and minds and bring us back
to ourselves. As we become healthier,
happier and realize greater self-awareness, more benefits begin to follow
naturally -- improved mental functioning, greater intuition, more creativity,
as well as greater access to unconscious resources and abilities.
The best style of meditation is
the one that feels right for you. There are many different systems of
meditation including, but not limited to Concentration, Primordial Sound,
Watching your Breath, Mindfulness, Zen, Visualization, and Devotion. You may decide to experiment with a few
different styles and see how they feel.
Find one or two styles that you like and then major in those. Above all,
pay attention to your self and make sure your meditation feels right for you.
If you don't know any, I can teach you.
A daily practice can make all
the difference. Consider all the time spent figuring out your makeup, clothes
and hair. How much time do you spend in
the company of your spirit, or soul?
You can be happier, more centered, balanced and compassionate. You don't
need to give up all your worldly passions or retreat to a monastery
either!
For more
information on meditation, contact Sarah McLean, certified by Dr. Deepak
Chopra. Sarah teaches the Primordial Sound Meditation technique, Meditation
101, and Perfect Health, an Ayurvedic Lifestyle Program in Arizona. Call (928)
204-0067, email meditate@esedona.net
or visit www.MeditateinSedona.com.
For more information on Dr. Deepak Chopra, visit www.chopra.com.