There is much research that shows clear links between stress and our immune system health, we know very well that stress causes inflammation in our bodies. Stress also increases the levels of damaging acidity and free radicals in our bodies, which can also have a detrimental impact on our immune system health. Low immunity makes you far more susceptible to common illnesses such as colds and flu but also to more serious ones.
At this time of year, especially in a school environment, a healthy immune system is crucial. As the weather is now turning colder and, as we fast approach winter, it’s sensible to consider a few tips to help keep your stress levels down and your immune system healthy.
1. Go easy on yourself.
Try not to take on too much, you can always do a bit more if you find you have some spare time. Starting off with too much on your to do list is always going to push the stress buttons. Try to remember the times you have overcome and navigated your ways through stressful situations in the past and remind yourself that you can do this again.
2. Get outside and into nature.
Try to spend quality time outside, go for a long walk, wrap up warm and sit outside with a hot chocolate or even have a meal outside, or spend time maybe with a good book and a blanket in your garden. Research tells us over and over again that time spent outdoors reduces the damaging anxiety and stress related hormone and improves our mood and also builds up our immune system.
3. Eat your veg
When your body repeatedly experiences stress, free radicals build up in the cells within your body, which can cause damage to other molecules, such as DNA, lipids, and proteins. Antioxidants are powerful substances that can help protect your cells against these free radicals. Antioxidants come in several forms, including the vitamins A, C, and E; and plant-derived polyphenols. We tend to identify very colourful fruits and vegetables as being high in antioxidants, but we can also get our antioxidants from the element Selenium. Brazil nuts, seafoods, and some meats are rich food sources of selenium. Other sources include cereals and grains, and some dairy products. Veg is great for building your levels of antioxidants – so eat your greens: – kale, spinach, and other dark, leafy greens, broccoli, carrots, pumpkin, and sweet potatoes, cabbage, avocados; the list goes on.
5. Move through your day.
Exercising briskly for at least 20 minutes every day will help reduce your stress levels and will also help you get a better night’s sleep, which is another reducing factor for stress and also another booster for your immune system.
9. Relax your body.
Learn to relax; relaxation is not a luxury, but it is essential for whole-body health. I know some of you find meditation a helpful way to manage stress, but many people find meditation difficult. Whatever you choose to do it’s important that the focus is training your brain to be less anxious, So, doing a crossword or sudoku and even a craft activity like knitting or crochet is training your brain to think about less things at once and consequently encouraging relaxation.
10. Protect your rest.
Getting enough sleep will certainly help prevent stress building up, but sleep is also a time for your body to fight off the damaging effects of free radicals and stress hormones. Just like relaxation, sleep is essential to your whole-body health. So, even the act of closing your eyes for a short five minute rest is beneficial and can bring a welcome relief, albeit a brief one, to the business of life.
