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Relax and Rejuvenate: 10 Natural Ways to Reduce Stress and Strengthen Your Immune System By Monique N. Gilbert Lamar Jackson Ravens Jersey , B.Sc.Personal Health, Nutrition & Lifestyle Coachhttp:www.MoniqueNGilbert 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 Lamar Jackson Kids Jersey , 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 Lamar Jackson Youth Jersey , 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, concentrationattention 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 Lamar Jackson Womens Jersey , 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 Authentic Lamar Jackson Jersey , 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 Lamar Jackson Jersey , diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood