The immune system is
your body's defense against germs and bacteria that get into your body
from the outside world. With a strong immune system you can become more
resilient to common colds and infections. Your body also works with your
mind to control external stressors that come into your life each day.
Decreasing your stress can boost your immune system, reduce the release
of the stress hormone known as cortisol and reduce your blood sugar
levels for better weight management.
Step 1
Participate in regular
exercise. According to Harvard Medical School, regular exercise promotes
good circulation, improves your heart and lung healthy, lowers blood
pressure, controls your body weight and protects your body against
diseases. Perform a variety of resistance exercises and cardio exercise.
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Step 2
Eat a nutrient-dense diet that
promotes a healthy body. Nutrient-dense foods contain a large amount of
vitamins, minerals and antioxidants while still being low in calories,
fat and have no added sugar. Focus on fruits, vegetables, whole grains
and low-fat meat and dairy products.
Step 3
Get adequate sleep each night.
Aim for about seven to eight hours of solid sleep per night. If you have
trouble falling asleep, wait until you are tired to go to bed and avoid
caffeinated drinks after lunchtime.
Step 4
Wash your hands with an
antibacterial soap. Wash your hands before eating, after touching public
surfaces or after handling contaminated items such as trash bags,
diapers or cleaning up behind an animal.
Step 5
Practice relaxation techniques
to reduce your stress. Try yoga, tai chi, meditation, sports or walking.
Choose an activity or hobby that you enjoy and set aside a few minutes
each day for yourself.
Step 6
Get support from your family
and friends. Talk with your loved ones about accomplishments, stress and
what's going on in your life.
References
- MayoClinic.com; Stress -- Constant Stress Puts Your Health at Risk; September 2010
- MayoClinic.com; Stress -- Constant Stress Puts Your Health at Risk, Page 2; September 2010
- MayoClinic.com; Stress Management -- Relaxation Techniques; March 2011
- Harvard Medical School: How to Boost Your Immune System
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