How Stress Influences Disease

Stress is something we all experience throughout life, which is not necessarily a bad thing. The stress response is a natural reaction to life experiences and can help us to cope with potentially serious situations. However, if this stress response doesn’t stop firing, then long-term stress takes a toll on your health.

---

Prolonged stress wreaks havoc on the mind and body. Research shows that the effects of psychological stress on the body's ability to regulate inflammation can promote the development and progression of disease.

When under stress, cells of the immune system are unable to respond to hormonal control and consequently produce inflammation that promotes disease. Inflammation plays a role in many diseases such as heart disease, asthma, autoimmune disorders (like arthritis, crohn’s disease, hasimotos’s disease, Ulcerative colitis), and cancer.

Your hypothalamus, a tiny region at your brain's base, sets off an alarm system in your body in response to stress. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands to release a surge of hormones, including adrenaline and cortisol. In response to stress, adrenaline increases your heart rate, elevates your blood pressure, and boosts energy supplies. 

Cortisol is known as the primary stress hormone. It increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose, and increases the availability of substances that repair tissues. Cortisol also curbs functions in the body that would be considered as non-essential in a fight-or-flight situation. This hormone response suppresses the immune system, digestive system, reproductive system, and growth processes. 

When the natural stress response goes wild

Stress has a huge impact on your health when stressors are constantly present and you constantly feel under attack. The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that can disrupt almost all your body's processes. The impact puts you at increased risk of many health problems, including:

• Anxiety

• Depression

• Digestive problems

• Headaches

• Muscle tension and pain

• Heart disease, heart attack, high blood pressure, and stroke

• Sleep problems

• Weight gain

• Memory and concentration impairment

• Cancer

Stress management strategies include:

• Healthy Lifestyle - Eating a healthy diet, getting regular exercise, and getting plenty of sleep

• Practicing relaxation techniques - such as yoga, deep breathing, massage, or meditation

• Keeping a journal and writing about your thoughts or what you're grateful for

• Happiness / Laughter - Having a sense of humour and finding ways to include humour and laughter in your life, such as watching funny movies or looking at joke websites

• Time Management - Organizing and prioritizing what you need to accomplish at home and work. Remove tasks that aren't necessary and say no!

• Seeking professional counseling to develop coping strategies to manage stress

• Avoid unhealthy ways of managing your stress - caffeine, alcohol, tobacco, drugs, or excess food. 

Next time you start to feel stress creeping back into your life, give these tips a try to maintain a healthy, happy, and stable body & mind.

---

Create a Wellness Retreat at Home

Countrywide lockdowns, a slow economy, and a pandemic on your doorstep may have taken a toll on your mental health and lead to stress & anxiety. A lockdown is an ideal time to practice self-care and focus on your well-being to recharge your energy. 

 It's the wellness weekend you've been needing - relaxation, self-care, healthy meals, physical activity, and all your favorite wellness treatments. Retreats allow you to truly unplug, harmonise the body and mind, and recharge your energy. You don’t need to go anywhere to get these benefits and you can create your own wellness retreat at home. 

---

Steps to create a home retreat:

1. Create a schedule for the day or week. Just like going on a retreat, give yourself an agenda. Schedule both energising and relaxing activities, meal plan, and create downtime. Type them up and put the agenda on your fridge.
   
   A sample day might look something like this - morning meditation and journaling, breakfast, mid-morning yoga flow class or walk, lunch, a nap after lunch, downtime, dinner, evening restorative or yin yoga or bedtime meditation or journaling, or an Epsom salt bath.
   
   

2. Eat healthy Wholefoods. Plan meals, eat meals at the table, chew slowly, consider doing intermittent fasting or a juicing cleanse. Create a healthy menu. Shop for groceries and prep food ahead of time.
   
   

3. Disconnect. Go on a digital detox on the weekend or one day a week.  Alternatively, limit screen time each day. Turn off your phone. No emails, no social media, and ignore the TV.
   
   

4. Home Day Spa. Create a home Day Spa experience. Do a home facial and facemask, have a bubble bath or Epsom salt bath, self-massage, manicure/pedicure, or dry skin brushing before a cold shower.
   

5. Be organised. Do all your household jobs before your retreat day / week. Plan to spend a few hours getting rid of clutter and cleaning up before you begin your retreat. Set aside a yoga mat, your journal, and other items you would take on a retreat to have them ready to go. They're all set aside and ready to go, just as they would be when you arrive at a retreat centre.
   
   

6. Schedule down-time. Make space for "Do-Nothing-Time." This allows you to reflect and to cherish this experience. Too often on Retreat, we try to cram in as many activities as we can. Read a book, sit in the sunshine, and lounge around the house.  Give yourself time to rest & recharge.

During the lockdown enjoy your self-care at-home wellness retreat! Have fun creating an at-home retreat that is perfect for you to rest and recharge.

---

8 Tips to keep your Immune System Strong

When we’re feeling strong and healthy we can take our immune healthy for granted. Yet when the sniffles start we hope our immune system will pick up the slack. The colder months often make it harder to keep up with a healthy lifestyle. However your first line of defence is to choose a healthy lifestyle.

Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies. I’ve listed my top 8 tips for keeping your immune system strong as the seasons change.

---

1. Sunshine

Vitamin D is important in keeping your immune system ready to fight infections. When possible, get outside and soak up the sun. Foods that contain Vitamin D include oily fish and eggs, however the skin's exposure to sun produces the largest amount in the body. If you're not getting enough sun you can try taking a Vitamin D supplement.

2. Get your dose of Vitamin A, C and E to help fight off nasty infections

• Vitamin A is a powerful antioxidant that helps rid the body of free radical waste that is produced during normal bodily functions. A deficiency can weaken the immune defences of the respiratory tract by damaging the mucous membranes that form a protective barrier against bacteria and viruses. Top food sources for Vitamin A are all orange and dark green fruit and vegetables (carrot, sweet potato, papaya, spinach, silverbeet etc).

• Vitamin C is an antioxidant is responsible for keeping the number of infection-fighting white blood cells and antibodies needed to ward off bugs. 

• Vitamin E for an extra healthy immune system – this antioxidant has been known to improve upper respiratory immunity. 

3. Minerals

Iron, zinc and selenium help nourish the immune system and cells active and healthy. Include mineral-rich foods such as. nuts, seeds, meat, fortified cereals, kale, broccoli, quinoa, and pulses. 

4. Sleep

Getting enough sleep is one of the ingredients to keeping strong and healthy. Rest is important to keep your heart and other organs functioning correctly. 

5. Exercise

Regular exercise promotes good cell circulation, improves mood, energy levels, heart health and prevents weight gain. 

6. Water

Drink plenty of water in winter because your body needs just as much hydration as it does in summer. Drinking water can help maintain regularity and flushes out toxins.

7. Lay off the sugar

Refined sugars negatively impact the body's defence structure. Sugars increase inflammation and can damage your cells. Try to avoid refined sugars as much as possible. To curb a sweet craving, eat more foods with protein and fats to stabilize your sugar levels.

8. Try to minimize stress

When we're stressed, the immune system's ability to fight off antigens is reduced to make us more susceptible to infections. The stress hormone cortisol can suppress the effectiveness of the immune system.

---

6 tips for a strong immune system

Health is on everyone's minds these days, and the nagging worry about how the coronavirus would affect us individually, should we be unfortunate enough to contract it. The question of how to boost one's immune system is understandably a popular one, but as dietitian Cara Rosenbloom explains in the Washington Post, it's not really what you want:

"A 'boost' in that [immune system] process would not be a good thing. Scientifically, it would mean your immune system was overactive, and overactive immune systems lead to autoimmune disorders. You just want the immune system to function normally, so it helps prevent infection."

Instead, there are some basic, common-sense steps you can take to ensure its normal, and thus optimal, functioning. As you'll see, these aren't much different from establishing a healthy daily lifestyle. Even if you've been slacking off on these healthy habits, it's never too late to start. In fact, implementing them right now might be exactly what you need to keep the viruses at bay.

1. Get enough sleep.

Too little sleep is like a giant welcome mat for illnesses. It makes your body more susceptible to getting sick, as does an irregular sleep schedule. The Guardian cites a study from last year that found "lack of sleep impaired the disease-fighting ability of a type of lymphocyte called T cells," and sleep researcher Matthew Walker explained in his book Why We Sleep that a single night of only 4 to 5 hours of sleep causes "your natural killer cells – the ones that attack the cancer cells that appear in your body every day – drop by 70 percent." Increase your odds of fending off illness by allowing yourself a solid 7 to 9 hours of shut-eye nightly.

2. Eat well.

Fuel your body from within by eating a wide range of plant-based, fiber-rich, and colorfully varied foods. Harvard Medical School professor Shiv Pillai told the Washington Post there is no "strong scientific evidence for any specific type of food being linked to better immune function," so you can ignore the slew of supplements being marketed toward the coronavirus in particular. Instead, focus on getting your nutrition from whole foods. This includes probiotics, which dietitian Natasha Haskey said should be sourced "from food (such as a probiotic-filled yogurt) instead of taking a supplement."

3. Don't stress.

I realize that is difficult advice at a stressful time like this, but stress compromises the immune system greatly. From the Guardian:

"Stress hormones such as cortisol can compromise immune function, a common example of which is when chickenpox strikes twice. If you have had it, the virus never completely goes away. 'During periods of stress,' says [profssor Arne Akbar of the British Society for Immunology], 'it can reactivate again and we get shingles.'"

Do what you can to reduce the stress in your life. Exercise helps, as does finding ways to enjoy yourself that don't involve spending time in large crowds. Enjoy guilt-free Netflix binges at home on your couch or explore solitary hobbies, such as playing music, board games, baking, or reading books.

4. Keep exercising.

Exercise has many benefits. It helps to maintain immune health by getting white blood cells moving through the body. These tend to be quite sedentary, according to Prof. Akbar, cited above. "Exercise mobilises them by increasing your blood flow, so they can do their surveillance jobs and seek and destroy in other parts of the body." It reduces stress and boosts feelings of wellbeing and happiness, which are also good for general health.

If you're already feeling ill, however, you can continue exercising as long as your symptoms are above the chest, i.e. runny or stuffy nose, slightly sore throat, etc. If the symptoms are further down, such as nausea, stomach pain, or nagging cough, take a break for a few days.

5. Avoid alcohol.

As tempting as it might be to bury your fears in a nightly bottle of wine, don't do it! The Guardian reports that heavy drinking depletes immune cells, citing Sheena Cruickshank, immunology professor at the University of Manchester in the UK:

"Some studies have suggested that the first-line-of-defense macrophages are not as effective in people who have had a lot of alcohol. And there’s been suggestions that high alcohol consumption can lead to a reduction of the lymphocytes as well. So if the bug gets into you, you’re not going to be as good at containing and fighting it off."

6. Practice good hygiene.

This advice is everywhere these days, but don't stop paying attention to it. Keep washing your hands! It's the simplest and most effective protection against catching unwanted germs. Think, too, about minimizing places for germs to hide, such as under long fingernails, rings, and bracelets, either by wearing fewer of them or including in your hand-scrubbing. Keep some moisturizing lotion handy and apply after drying thoroughly.