for your immune system

1. De-stress.

Ok, we keep on saying it, but have you done anything about it yet?

Stress can be good for you, but not at a sustained intensity that interferes with your sleep and your health. If you find yourself angry, resentful and exhausted, here’s a simple yet powerful exercise to try. Based on Matthieu Ricard‘s “The Art of Meditation,”  it can help you take your first step toward a lighter life:

Spend 15 minutes today sitting in a quiet room, meditating. Focus on one thing you could do to lower your stress levels. Ask yourself:

• what is the main source of my stress?
• is there anything I can do about it?

Choose one action that you can take to make things better, one single step. Recognise deep in your heart that you can do it.

Don’t wait until tomorrow. Start today. Take action, and stay faithful to your commitment. Remember, you are not asking yourself to change your whole life, but just to change one small element in it! Then read point number 4 in this article…

3. Fresh air.

My grandmother, who lived with us for many years, always made us go out a coger el aire–to “catch the air.” It was understood that if you didn’t go outside every day, you’d get sick. She wasn’t only emphasizing regular exercise–which definitely helps–but also being outdoors, preferably in nature.

Going for a fast-paced walk or run on the running machine of your local gym, although beneficial in some ways, doesn’t have the same effect as a stroll in the park. If you can combine your outdoor experience with the company of a good friend you’ll be “saving two birds” in one walk, as an active social life also boosts your immune system.

5. Sleep.

Sleep accounts for approximately one third of our lives, and a growing number of physicians believe that it should receive more attention from the medical community.

Researchers have linked sleep-related illnesses to hypertension, stroke, congestive heart failure, depression and overall decreased quality of life. During the stages of deep sleep, large spurts of growth hormone are secreted, thought to restore the body from the wear and tear of our daily activities. At a non-physical level, deep sleep and the dreaming stage are also believed to help develop our social skills, wish fulfilment and consolidation of memories, providing necessary stimulation to the entire nervous system.

Tips for improving your sleep:

• Commit to a regular bedtime and wake up schedule
• Do not nap if you regularly have insomnia
• Make your bedroom a “quiet” space at night, with no TV, computer or phone
• Establish relaxing before-bed routines such as taking a bath, a glass of warm milk, or do some light reading 
• Develop relaxation techniques such as yoga or meditation. (internal link to Yoga Nidra)
• Avoid troubling news right before bed, including violent movies
• Avoid stimulants such as alcohol or coffee 8 hours before bedtime
• Exercise regularly–but avoid vigorous exercise after 6pm