A constant factor in the fast-paced society today seems to have become stress. If not gegengesteuert may devastating to our health. Learn how to effectively to manage stress can the difference between the Middle as robust and full of life, or always more vulnerable to diseases and epidemics. Stress can weaken the immune system and accelerate the aging process. The ability to relax and regenerate promotes wellness, vitality and longevity.
A healthy immune system adjusted our body the healing process and protects against infections and diseases. If the stress our immune system function, it can to colds, flu, fatigue, cardiovascular disease and premature aging. Stress increases heart rate, blood pressure, Blutzuckerspiegel, adrenaline, cortisol, free radicals and oxidative damage. This solves the "Fight or flight" response, places unacceptable burden to the heart and can the feelings of anxiety and depression.
The protection of the immune system is an important part of life be more feeling younger and healthy. Here are ten natural, healthy ways to reduce stress, strengthen your immune system and slowed the hands of time.
1. Walking and physical movement (dance, gardening, cycling, swimming, etc.). Regular movement and physical activity strengthens the immune system, heart closed-loop system, heart, muscles and bones. Also stimulates the release of Endorphinen, improves the mental activity, concentration and attention and cognitive performance and reduces the cholesterol levels, blood pressure, cortisol and other stress hormones. Three 10-minute training sessions in the course of the day are just as effective as a 30 minute training and much easier to fit in a diary.
2. Yoga and stretching. The slow movements and postures of Yoga controlled the muscle power, flexibility, mobility, Equilibrioception, respiratory, circulation improves and promotes the mental focus, clarity and sleep. Stretching reduces also psychological and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slow heart rate.
3. Hand hygiene. The most effective measure to prevent the spread of micro-organisms causing infections is good hand hygiene. Wash your hands with SOAP and water after you get home and always before you eat, significantly reduced exposure to bacterial and viral infections. In case you can with water and SOAP wash out when you are away from home some on alcohol-based hand wipes with exposure to microbial and gear control.
4. Laughter and humor. It is the truth to say that the laughter is the best medicine. Laughing the stress hormones like adrenaline (Epinephrin) and cortisol. It benefits your immune system by increasing the number and activity of natural killer T cells. These cells serve as first line of defense against virus attacks and damaged cells. Here the mood exercising in things and activities laugh to increase your immune system and resistance to diseases.
5. High nutrient diet. Food eat the rich in antioxidants such as vitamins A, C, E and lycopene), Omega-3 fatty acids and folic acid. Antioxidants fight and neutralize free radicals are molecules that damage the cells and heart diseases, cancer and premature aging. Omega-3 fatty acids (a multi unsaturated fats) Act anti-inflammatory heart circulation strengthening and immune regulative properties. There is too much helpful for the prevention and control cholesterol values, high blood pressure, heart disease, stroke, cancer, diabetes, depression, Entzündungs and autoimmune diseases. Folic acid prevents altersbedingten cognitive decline, damage to vessels and brain by reducing the Homocysteinspiegel. It also ensures DNA integrity (important, because we during pregnancy and age) and promotes a healthy red blood cells. Sources of these nutrients are excellent food as follows.
• Antioxidants pumpkin, sweet potatoes, carrots, cabbage, grapefruit (red and pink), blueberries, strawberries, watermelon, melon, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almond and olive oil.
• Omega 3 fatty-linseed, walnuts, salmon, soybeans and pumpkin seeds crushed.
• Folic acid - dark green leafy vegetables (kohlrabi, mustard of Greens, spinach, Romana salad, Kohlblätter, etc.), beans, pulses, asparagus, Brussels sprouts, red beds and Okra.
6. Music. Hear your favorite music is a great way to reduce stress and alleviate anxiety. Your individual setting in music determines what types of soothing sounds is to reduce blood pressure to promote for your tensions and feelings of peace. Remember how you feel, if you have a specific title or genre of music to listen to and hear those achieving relaxing effect.
7. Sleeping. First has enough healthy sleep a deep effect on your stress, immune function and resistance to diseases. A chronic lack of sleep may feel sluggish, irritable, forgetful the risk of an accident, and have difficulties to concentrate or dealing with daily deterioration of life. Long-term lack of sleep may result in heart disease, stroke, high blood pressure, depression and anxiety. Sleep is time, if you your body and immune system most of their repair and renewal to do. Endeavour sleep per night 7-8 hours. Remember go rest and relaxation hand in hand.
8. Positive thinking. Optimism can impact stress, tension and anxiety counter, the immune system and well-being. Often it is how you, when you're overwhelmed to determine both mentally and physically perceive things. After a positive attitude you find good, what throws the way life and look on the bright side of things improves your ability to effectively deal with stress.
9. Tea. Regularly tea to drink throughout the day can strengthen your immune system and the ability of your body to fight germs and infections. The two green and included a positive amino acid called L-Theanine, which fight infection increase capacity by gamma delta T cells black teas. L Theanine promotes a sense of relaxation, calm and well-being by influencing the release and concentration neuro transmittern (such as dopamine, serotonin and GABA) in the brain.
10. Hydrotherapy. Relax in a hot bath soothes schmerzende muscles and joints, reduce stress and tension and promotes a good night's sleep. Add some soothing music to create an affordable and comfortable spa experience in the privacy of own home diffused light and naturally fragrant Badesalze or Schaumbad / bath foam.
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