significant valvular heart disease

stress seems to have a constant factor in today's fast-paced society. If left, it can be disastrous if our health. To learn how to effectively manage stress can mean the difference between a robust and full of life, or too vulnerable of 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 the healing process and protects it against infections and diseases. When stress compromises our immune function, it can lead to colds, flu, fatigue, cardiovascular disease and premature aging. Stress increases the heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage. This triggers the "fight or flight" response, places unnecessary burden on the heart, and can also be the feelings of anxiety and depression.

Protection of the immune system is an essential part of life more and feeling less than 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, etc.). Regular exercise and physical activity strengthens your immune system, cardiovascular system, heart, muscles and bones. It also promotes 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 only as effective as a 30-minute training, and much easier to fit into a 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 the heart rate.

3. Hand hygiene. The most effective measure to prevent the spread of microorganisms, the infection is good hand hygiene. Wash your hands with soap and water when you come home, and always before you eat, greatly reduces the risk of bacterial and viral infections. In case you can not wash with soap and water when you are away from home, with a little alcohol on the hand wipes them with the control of microbial exposure and transmission.

4. Laughter and humor. There is truth to say that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits the immune system by increasing the number and activity of natural killer T cells. These cells are the first line of defense against viral attacks and damaged cells. Find in the mood of things and activities that you laugh, make your immune function and resistance to diseases.

5. High Nutrient Diet. Eating foods rich in antioxidants (eg vitamins A, C, E and lycopene), omega-3-fatty acids and folic acid. Antioxidants fight and neutralize free radicals, molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3-fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular and immune-strengthening properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune diseases. Folic acid prevents age-related cognitive, 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, melon, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.

• Omega-3-Fatty Acids - ground flax seed, 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. Listen to your favorite music is a good way to reduce stress and anxiety relief. Your individual preference in music determines which types of soothing sounds best reduce your tension, blood pressure and promote a feeling of tranquility. Pay attention to how you feel when you hear a particular song or genre of music, to hear and to hold those who have a relaxing effect.

7. Sleep. Sufficiently deep sleep has a profound impact on your stress, immune function and resistance to diseases. A chronic lack of sleep, you can slow, irritable, forgetful, accident risk, and have difficulty dealing with life and coping with the daily aggravations. Long-term sleep loss can also lead to heart disease, stroke, hypertension, depression and anxiety. Sleep time is when your body immune system and most of its repairs and rejuvenation. Efforts to 7-8 hours of sleep per night. Remember, rest and relaxation go hand in hand.

8. Positive Thinking. Optimism may be the negative effects of stress, tension and anxiety on the immune system and wellbeing. Often, it is how you see things that determine whether you are overwhelmed, both mentally and physically. After a positive attitude, good to find out what life throws your way and look on the bright side of things enhances your ability to effectively manage stress.

9. Tea. Regularly drinking tea throughout the day can help the immune system and your body's ability to fight bacteria and infection from. Both green and black tea contains a positive amino acid called L-theanine, which is to combat the infection capacity of gamma delta T cells. L-theanine also promotes a feeling of relaxation, peace and wellbeing through the release and the 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 sleep. Add some soothing music, soft lighting and naturally scented bath salts or bubble bath / bath foam to an inexpensive and convenient spa experience in the privacy of your own home.

To get you started, try this delicious and nutritious recipe by Monique N. Gilbert. It is high in antioxidants and omega-3-fatty acids.

Strawberry Banana Power Smoothie

1 frozen ripe banana

1 cup strawberries (fresh or frozen)

1 / 2 cup orange juice

1 / 2 cup soy milk

2 tablespoons canned pumpkin

1 tablespoon ground flaxseed

1 tablespoon honey

Mixture in a food processor or blender for 1-2 minutes until smooth and creamy.
Power over 2-3/4 cups (2 servings)

Copyright © 2005 Monique N. Gilbert. All rights reserved.

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Monique N. Gilbert, B.Sc., is health, nutrition, weight loss and lifestyle coach, certified personal trainer / fitness consultant, recipe developer, freelance writer and author of Virtues of Soy: A Practical Health Guide and Cookbook. http://www.MoniqueNGilbert.com/

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Author trillion. .

Monique N. Gilbert has established guidelines for the natural health, nutrition, fitness, weight loss and stress management since 1989. Through her coaching program and writings, Monique motivates and teaches how to improve your wellbeing and vitality of a balanced diet, physical activity and healthy lifestyles. For more information, visit their website - http://www.MoniqueNGilbert.com/