While You Are Sleeping

Sleep is essential for good health. In fact, we need sleep to survive — just like we need food and water. So, it’s no wonder that we spend about one-third of our lives sleeping.

Many biological processes happen during sleep:

- The brain stores new information and gets rid of toxic waste.

- Nerve cells communicate and reorganize, which supports healthy brain function.

- The body repairs cells, restores energy, and releases molecules like hormones and proteins.

These processes are critical for overall health. Without them, your body can’t function correctly.

Let’s take a closer look at why you sleep, along with what happens if you don’t get enough.

Why do you need to sleep?

A lot is still unknown about the purpose of sleep. However, it’s widely accepted that there isn’t just one explanation for why we need to sleep. It’s likely necessary for many biological reasons.

To date, scientists have found that sleep helps the body in several ways. The most prominent theories and reasons are outlined below.

Energy conservation

According to the energy conservation theory, we need sleep to save energy. This concept is backed by the way our metabolic rate drops during sleep.

It’s also said this happens because the body needs less energy at night, when it’s inconvenient to find food.

Cellular restoration

Another theory, called the restorative theory, says the body needs sleep to restore itself.

The idea is that sleep allows cells to repair and regrow. This is supported by many important processes that happen during sleep, including:

- muscle repair

- protein synthesis

- tissue growth

- hormone release

Brain function

The brain plasticity theory, says sleep is required for brain function. Specifically, it allows your neurons, or nerve cells, to reorganize.

When you sleep, your brain’s glymphatic (waste clearance) system clears out waste from the central nervous system. It removes toxic byproducts from your brain, which build up throughout the day. This allows your brain to work well when you wake up.

Sleep affects many aspects of brain function, including:

- learning

- memory

- problem solving skills

- creativity

- decision-making

- focus

-       concentration

Emotional well-being

Similarly, sleep is necessary for emotional health. During sleep, brain activity increases in areas that regulate emotions, including the:

- striatum

- amygdala

- hyppocampus

- insula

- medial prefrontal cortex

This change in activity supports proper brain function and emotional stability.

For example, the amygdala is in charge of the fear response. It’s what controls your reaction when you face a perceived threat, like a stressful situation.

When you get enough sleep, the amygdala can respond in a more adaptive way. But if you’re sleep deprived, the amygdala is more likely to overreact.

Weight maintenance

Sleep affects your weight by controlling hunger hormoes. This includes ghrelin, which increases appetite, and leptin, which increases satiety.

During sleep, ghrelin decreases because you’re using less energy than when you’re awake.

Lack of sleep, however, elevates ghrelin and suppresses leptin. This imbalance makes you hungrier, which may increase the risk of weight gain.

Proper insulin function

Insulin is a hormone that helps your cells use glucose for energy. But in insulin reistance, your cells don’t respond properly to insulin. This can lead to high blood glucose levels and, eventually, type 2 diabetes.

Sleep may protect against insulin resistance. It keeps your cells healthy so they can easily take up glucose.

The brain also uses less glucose during sleep, which helps the body regulate overall blood glucose.

Immunity

A healthy and strong immune system depends on sleep.

When you sleep, your body makes cytokines, which are proteins that fight infection and inflammation. It also produces certain antibodies and immune cells. Together, these molecules prevent sickness by destroying harmful germs.

That’s why sleep is so important when you’re sick or stressed. During these times, the body needs even more immune cells and proteins.

Heart health

While the exact causes aren’t clear, scientists think sleep supports heart health. This stems from the link between heart disease and poor sleep.

Lack of sleep is associated with risk factors for heart disease, including:

- increased sympathetic nervous system activity

- high blood pressure

- increased inflammation

- elevated cortisol levels 

- weight gain

- insulin resistance

What happens when you sleep?

Your body cycles through four stages of sleep. The pattern typically repeats every 90 minutes. This means the stages will repeat about 4 to 6 times during a 7- to 9- hour sleep period.

The pattern includes three phases of non-rapid eye movement (NREM) sleep and one phase of REM sleep.

The NREM sleep stages used to be divided into stages 1, 2, 3, and 4, followed by REM sleep. The National Sleep Foundation now classifies them as follows:

N1 non-REM sleep (formerly stage 1)

Stage 1 occurs when you first fall asleep. As your body enters light sleep, your brain waves, heart rate, and eye movements slow down.

This phase lasts for about 7 minutes.

N2 non-REM sleep (formerly stage 2)

This stage involves the light sleep just before deep sleep.

Your body temperature decreases, your eye movements stop, and your heart rate and muscles continue to relax. Your brain waves briefly spike then slow down.

During a night of sleep, you spend the most time in stage 2.

N3 non-REM sleep (formerly stages 3 and 4)

In stages 3 and 4, deep sleep begins. Your eyes and muscles don’t move, and your brain waves slow down even further.

Deep sleep is restorative. Your body replenishes its energy and repairs cells, tissues, and muscles. You need this phase to feel awake and refreshed the next day.

REM sleep

This stage first happens about 90 minutes after you fall asleep. It can last for about an hour.

In REM sleep, your brain waves and eye movements increase. Your heart rate and breathing also speed up.

Dreaming often happens during REM sleep. Your brain also processes information during this stage, making it important for learning and memory.

How much sleep do you need?

The recommended amount of sleep depends on your age. It also varies from person to person, but the National Sleep Foundation suggests the following durations:

- Birth to 3 months: 14 to 17 hours

- 4 to 11 months: 12 to 15 hours

- 1 to 2 years: 11 to 14 hours

- 3 to 5 years: 10 to 13 hours

- 6 to 13 years: 9 to 11 hours

- 14 to 17 years: 8 to 10 hours

- 18 to 64 years: 7 to 9 hours

- 65 years and older: 7 to 8 hours

What happens if you don’t get enough sleep?

Without enough sleep, your body has a hard time functioning properly.

Possible consequences of sleep deprivation include:

- mood swings

- anxiety

- depression

- poor memory

- poor focus and concentration

- poor motor function

- fatigue

- weakened immune system 

- weight gain

- high blood pressure

- insulin resistance

- chronic diseases (like diabetes and heart disease)

- early mortality

The bottom line

Sleep keeps us healthy and functioning well. It lets your body and brain repair, restore, and reenergize.

If you don’t get enough sleep, you might experience side effects like poor memory and focus, weakened immunity, and mood swings.

Most adults need 7 to 9 hours of sleep each night. If you’re having trouble sleeping, talk to a doctor or sleep specialist. They can determine the underlying cause and help improve the quality of your sleep.

Stand up paddle boarding
Average Hourly Calorie Burn: 350 

Stand up paddle boarding (aka ‘SUP’) might look intimidating, but the way the board is designed makes it easy for anyone to do.  SUP is done on a large surfboard, which provides a wider area to stand on and balance. And while this activity can be almost meditative, you’ll still be strengthening your upper back, legs, glutes and abs while developing balance and coordination, too. 

To help maximize your workout—and minimize your chances of falling off, stand with feet hip width apart on the board, maintaining good posture and starting your paddle strokes on your dominant side (right if you're right handed) to help to find your rhythm, balance and strengthen your connection to both the board and the water. Once you're steady, start alternating sides after every third stroke. 

Hiking
Average Hourly Calorie Burn: 375 

Not only does hiking offer a physical challenge, it gets you out into nature, which can boost your mood. And the beautiful scenery and changing terrain shifts your focus to your movement and surroundings, taking your mind off exercising (unlike the boring repetition of a treadmill). Hiking is one workout you can't help but fall in love with. 

Hiking is a great cardio workout that challenges all of your muscles as the terrain shifts, going uphill and stepping over rocks.  The pace of your hike will influence the intensity of your workout and how many calories you burn, so pick a trail that meets both your fitness level and goals. 

Never go hiking alone—if you get lost or stuck you need a buddy -- and plan out a route in advance. 

Biking
Average Hourly Calorie Burn: 400 

It may have been years since you last rode your bike, but it’s never too late to get back in the saddle! Riding a bike outdoors offers even more benefits than a stationary bike since you’ll have to balance, steer your bike and respond to changing terrain as you pedal. Cycling works your glutes, thighs and hamstrings as well as your core.  

She recommends trying a pedal stroke interval to amp up your calorie burn and improve your cardiovascular fitness: Pedal as fast as you can for 60 seconds, then slow down and recover for 20, repeat five times in total. Make it a cardio and mental game knowing you're getting stronger with each pedal stroke. Wear clothing that is easy to pedal in (such as bike shorts) and stiff-soled or bike shoes. 

Swimming
Average Hourly Calorie Burn: 425 

Want a total body workout that’s easy on your joints but still a great calorie burner? Try swimming! Swimming challenges your muscles because of the density of the water. Your own body weight is your resistance and you are working much harder than you will feel in the moment.  Swimming develops strong, lean muscles as well as strengthening your core and low back to help protect your spine and improve posture, she notes. 

Focus on your form and breathing with each stroke -- if you are new to swimming, just get comfortable with moving in the water. The faster your pace and the shorter your rest time in between laps, the more intense your workout (and calorie burn) will be. 

Beach volleyball
Average Hourly Calorie Burn: 500

Turn exercising into a fun game with volleyball—you'll get both a strength-training and cardio session. Volleyball is a fabulous total body workout; it’s interval training at its best. You work hard, using the legs and butt to get under the ball, core to maintain your balance, and upper body to power through, followed by a period of rest, but you never know how long.  Playing in the soft, uneven terrain of sand on the beach means you’ll be working even harder (translation: burning up extra calories) than on a flat, indoor court every time you go to spike that ball. If you're not near a beach start a game of pool volleyball – it's just as challenging (and fun). 

Yoga in the park
Average Hourly Calorie Burn: 175 

Summer’s warmer weather makes it the perfect time of year to try an outdoor yoga, which is often offered in local parks as a sunrise or sunset group class. Most outdoor yoga classes are for all levels (check with your instructor first to be sure), making it easy for beginners to join in without any prior experience. Depending on the type of yoga, you might experience the benefits of flexibility, strength and/or cardiovascular training. Plus, you’ll have the most amazing backdrop, as you see the sun rise or set around you.

Come prepared for class in an outfit that you’ll feel comfortable wearing in both standing and floor postures. Most classes are BYM (bring your own mat) and toting a towel can be helpful if sweat and dirt start to show up on your mat. 

Gardening
Average Hourly Calorie Burn: 250 

If you've never planted a garden, you may not think of gardening as exercise, but it's a great full body workout! If you are doing some serious gardening, such as digging holes, planting and weeding, you will exert a significant workload, which can sometimes work the body harder than most typical exercise. From raking, lifting, pushing, pulling and shoveling, gardening is a complete body workout for the butt, legs, back, chest, arms and abs.

Take breaks every hour from that forward, hunched over position by standing up and walking around. Try a few standing back extensions to help relieve any stiffness. Get inspired to dig into the dirt with these amazing garden designs for spaces and landscapes of all shapes and sizes. 

Benefits of Using Resistance Training Bands During Your Workout

Resistance bands are great for those who want to exercise at home, or who like to take their workouts along when they travel, but their value doesn't end there. There are many benefits to these simple exercise tools, including versatility, convenience, safety, and effectiveness. The more you learn about the advantages of resistance band exercises, the more you'll be motivated to add them to your own home gym.

These inexpensive exercise tools are a convenient option for people of any age or fitness level. But don't let their simplicity fool you. Resistance band exercises are surprisingly effective and offer many benefits over traditional free weights.

1. GET A COST-EFFECTIVE WORKOUT

Whether you buy them individually or as a set, resistance bands are an inexpensive addition to your home gym equipment. Some resistance bands are even are sold with a guided exercise DVD.

2. ADAPT EASILY FOR MULTIPLE FITNESS LEVELS

Resistance bands come in multiple resistance levels, usually light, medium or heavy. You can further adjust the amount of resistance during exercise just by giving more or less slack on the band, as well as by combining multiple resistance bands to increase the challenge.

3. MODIFY FAMILIAR EXERCISES

Resistance band exercises are often based on familiar strength-training moves. For example, if you stand on one end of the cord and curl your arm up while holding the other end, you've replaced your standard dumbbell bicep curl.

4. EXERCISE YOUR WHOLE BODY

Many resistance band kits come with suggested exercises for nearly every major muscle group in your body. Stepping on one end of a resistance band or looping it around a stationary object, for example, opens up many exercise possibilities.

5. SAVE ON STORAGE SPACE

When you don't have a lot of room for a home gym, resistance bands are a great option that store in very little space. You can hang them on a hook after you exercise, or coil them up to store in a box or drawer.

6. EXERCISE ON THE ROAD

Because they are so small and portable, resistance bands are a great way to take your workout with you when you travel. There are many resistance band exercises that can easily be done in the small space of a hotel room.

7. ADD VARIETY TO YOUR WORKOUTS

Over time, your muscles adapt to any new exercise routine. It's a good idea to mix it up by cross-training with free weights, machines and resistance band exercises. Each will work your muscles in a slightly different way.

8. EXERCISE SAFELY, EVEN WHEN ALONE

Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates. That makes them ideal for working out when you don't have a personal trainer or exercise partner to spot you.

9. COMBINE WITH OTHER EXERCISE EQUIPMENT

While resistance bands work great on their own, they can also be combined with other exercise equipment. Performing bicep curls with both a resistance band and a dumbbell will give you the combined benefits of each type of equipment.

10. GET AN EFFECTIVE WORKOUT

Although there are differences between free weight and resistance band exercises, both are effective. Picture the arc motion your arm makes while doing a bicep curl. Free weights will feel heaviest at the beginning of that arc, while resistance bands make your muscles work harder at the end of the arc (when the band is most taut). Either way, your body is moving against resistance, and that will give your muscles an effective workout.

Exercising Outdoor Will Make You Feel Better

The warm weather has finally arrived -- and with it, yet another study showing a health boon to moving among the leaves and blossoms. Strolling through an outdoor green space quiets the mind and lessens brain fatigue. Here are more reasons to walk, bike, run, climb, blade and even strength train in nature.

You'll work out longer. Whether you power up and down a set of bleachers in your favorite park or mountain bike along a remote wooded trail, the distractions of your surroundings take your mind off the work of working out. As a result, you'll end up going a lot farther than you would have if you'd been walled in. You can press 'stop' on a treadmill, but you can't turn back time after you've walked or jogged three or more miles.

You'll zap more calories. Research shows that exercisers burn 10 percent more calories when they walk or run outdoors than they do when they hoof it inside on a treadmill at the same speed. When you're caught up in your environment, you're less focused on how tired you are or how much your muscles ache. 

You’ll get off the mat. Parks are good for more than dog-walking and picnics -- they’re an ideal spot for toning. Try this mini-workout: Using a park bench as your prop, do 12 reps each of tricep dips with one leg extended (then switch legs), power jump-ups (squat, then swing arms for momentum and jump on to the bench, landing in a squat) and bicycles (lean back 45 degrees on the bench, with your hands next to your hips). Then hit the grass for push-ups and punching lunges.

You'll elevate your self-esteem. Nature's stimulation also impacts your brain in positive ways. In an article in Environmental Science & Technology, British researchers shared their findings that exercising outdoors improves self-esteem and that a walk in the country improves one's mood. Outdoor exercise stimulates all five senses in a way that indoor activities can't. Breathing in fresh air, feeling the ground under your feet, and taking in all the colors and sounds in nature are positive stimulants hitting you at the same time. You can't help but feel better about yourself and the world around you.

You'll feel happier and have a greater sense of well-being. Communing in nature makes people feel more alive, according to a series of studies published in the Journal of Environmental Psychology. In a number of recent studies, volunteers went for two walks for the same time or distance -- one inside (usually on a treadmill or around a track), the other outdoors. Virtually all of the participants reported enjoying the outside activity more and scored significantly higher on psychological tests measuring vitality and energy, and lower in anger and depression. 

You'll reduce stress. According to the California Outdoor Recreation Planning Program, over 100 studies found stress was lowered during activities that took place in either the wilderness or urban nature areas. Here are our recommendation for a stress-diminishing walk or run: Direct your focus away from your thoughts and try to get your body moving in a relaxed way. Soften your gaze, breathe deeply into your belly through your nose, drop your shoulders and direct your energy into your lower body and away from your head. Try not to plan, think, judge, worry, describe or consider.

Meditation: A Simple Way To Reduce Stress

If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace.

Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment.

And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting.

Understanding meditation

Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.

Meditation is considered a type of mind-body complementary medicine. Meditation can produce a deep state of relaxation and a tranquil mind.

During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.

Benefits of meditation

Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.

And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions.

Meditation and emotional well-being

When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation can include:

• Gaining a new perspective on stressful situations

• Building skills to manage your stress

• Increasing self-awareness

• Focusing on the present

• Reducing negative emotions

• Increasing imagination and creativity

• Increasing patience and tolerance

Meditation and illness

Meditation might also be useful if you have a medical condition, especially one that may be worsened by stress.

While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation.

With that in mind, some research suggests that meditation may help people manage symptoms of conditions such as:

• Anxiety

• Asthma

• Cancer

• Chronic pain

• Depression

• Heart disease

• High blood pressure

• Irritable bowel syndrome

• Sleep problems

• Tension headaches

Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems. In some cases, meditation can worsen symptoms associated with certain mental and physical health conditions.

Meditation isn't a replacement for traditional medical treatment. But it may be a useful addition to your other treatment.

Types of meditation

Meditation is an umbrella term for the many ways to a relaxed state of being. There are many types of meditation and relaxation techniques that have meditation components. All share the same goal of achieving inner peace.

Ways to meditate can include:

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing.
You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.

• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.

• Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions, but let them pass without judgment.

• Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.

• Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE- CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.

• Transcendental Meditation®. Transcendental Meditation is a simple, natural technique. In Transcendental Meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way.  This form of meditation may allow your body to settle into a state of profound rest and relaxation and your mind to achieve a state of i nner peace, without needing to use concentration or effort.

• Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.

Elements of meditation

Different types of meditation may include different features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class. Some of the most common features in meditation include:

• Focused attention. Focusing your attention is generally one of the most important elements of meditation.
Focusing your attention is what helps free your mind from the many distractions that cause stress and worry. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing.

• Relaxed breathing. This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.

• A quiet setting. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions, including no television, radios or cellphones.
As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.

• A comfortable position. You can practice meditation whether you're sitting, lying down, walking, or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation. Aim to keep good posture during meditation.

• Open attitude. Let thoughts pass through your mind without judgment.

Everyday ways to practice meditation

Don't let the thought of meditating the "right" way add to your stress. If you choose to, you can attend special meditation centers or group classes led by trained instructors. But you can also practice meditation easily on your own.

And you can make meditation as formal or informal as you like, however it suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation.

Here are some ways you can practice meditation on your own, whenever you choose:

• Breathe deeply. This technique is good for beginners because breathing is a natural function.
Focus all your attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.

• Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation.
Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.

• Repeat a mantra. You can create your own mantra, whether it's religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern religions.

• Walk and meditate. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you're walking, such as in a tranquil forest, on a city sidewalk or at the mall.
When you use this method, slow down your walking pace so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as "lifting," "moving" and "placing" as you lift each foot, move your leg forward and place your foot on the ground.

• Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions.
You can pray using your own words or read prayers written by others. Check the self-help section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about possible resources.

• Read and reflect. Many people report that they benefit from reading poems or sacred texts, and taking a few moments to quietly reflect on their meaning.
You can also listen to sacred music, spoken words, or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.

• Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred image or being, weaving feelings of love, compassion and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the image.

Building your meditation skills

Don't judge your meditation skills, which may only increase your stress. Meditation takes practice.

Keep in mind, for instance, that it's common for your mind to wander during meditation, no matter how long you've been practicing meditation. If you're meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you're focusing on.

Experiment, and you'll likely find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there's no right way or wrong way to meditate. What matters is that meditation helps you reduce your stress and feel better overall.

Use Exercise As Your Stress Relief

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

• It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements.

As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.

• It improves your mood. Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you.  

A successful exercise program begins with a few simple steps.

• Consult with your doctor. If you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

• Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury.

For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (such as brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running). You also can do a combination of moderate and vigorous activity.

Also, incorporate strength training exercises at least twice a week.

• Do what you love. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

• Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Stick with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

• Set SMART goals. Write down SMART goals — specific, measurable, attainable, relevant and time-limited goals.
If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.

• Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

• Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

• Exercise in increments. Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. Interval training, which entails brief (60 to 90 seconds) bursts of intense activity at almost full effort, is being shown to be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise. What's most important is making regular physical activity part of your lifestyle.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Boost Up Your Immune System To Fight Of Viruses

Reduce Your Stress Levels

Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T-cells(a specific white blood cell) to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against pathogens. To keep your stress in check, practice yoga, meditation or deep breathing in your regular routine.

Moderate Your Alcohol Intake

Numerous researches have shown that excess intake of alcohol can tamper with the immune system and its pathway in a complicated manner. However, moderate consumption of alcohol can be helpful to the overall health of the body.

Make Sure You Get Your A-B-C-D-Es

The saying, “an apple a day keeps the doctor away” can actually be true as consumption of vitamins can boost your immune system. Vitamin A, B6, C, D and E can help increase the strength of the immune system. Vitamin C is the biggest booster of all and lack of it can cause several diseases including Scurvy. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Spinach and Strawberries. You can take multivitamin supplements from your doctor, however, natural intake through food is the best way. 

Eat More Vegetables

Vegetables, fruits, seeds and nuts are loaded with nutrients that are essential for our immune system. Consuming them on a daily basis boosts the immunity. For a healthy liver, cruciferous vegetables like Kale, Broccoli and Cabbage should be included in daily diet. Healthy liver ensures the body’s’ natural detoxification process.

Herbs & Supplements

Herbs like AHCC, Echinacea, Elderberry, Andrographis and Astragalus can help reduce the duration and severity of illness. On top of that, using vitamin and mineral supplements provide the necessary nutrients for a strong immune system.

Get Your Exercise On

Working out on a regular basis has been scientifically proven to boost the immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, continuous rigorous workout weakens the immune system, leaving you prone to flu and viral infections.

Get Sufficient Sleep

Lack of sleep can cause the inflammatory immune response to activate, reducing the activity of T cells in the body. This can weaken your immune system and response to vaccines. Try to sleep for 7–8 hours and avoid having an all-nighter. If you happen to be traveling in different time zones on a regular basis, consume 2–3mg of Melatonin to reset the circadian rhythm.

Start Consuming Mushrooms

Mushroom are nature’s way of breaking down the organic matters to convert it into fertile soil. One of the healthiest food on the planet, mushrooms are rich in essential nutrients and minerals. Some of the mushrooms that are really good for immune systems are — A Turkey tail mushroom, Maitake and Shiitake Mushrooms, Tremella Mushrooms.

Stop The Habit Of Smoking

Stop the habit of smoking because not only does it increases the risk of cancer but it also impairs the immune system. Smoking is said to have a negative impact on both adaptive and innate immunity. It can also increase the chances of developing harmful pathogenic immune responses and smoking also reduces the effectiveness of your immune system’s defenses. 

Step Out In The Sun

Stepping out in the natural light is one of the major contributors to the production of Vitamin D in our body. Vitamin D is essential for healthy functioning of the immune system as it helps the body to produce antibodies. Low level of Vitamin D in the body has been termed as one of the major reasons for respiratory problems. A brisk walk in the sunlight for 10–15 minutes will ensure that enough Vitamin D is produced in the body.

With these little efforts and tweaks in your daily routine, you can ensure a healthy immune system. A healthy body is not just about being healthy from the outside but also ensuring a stronger immunity and these 11 natural ways to boost your immune system can help you achieve the goal of a healthy body. These steps would reduce the toxins in the body and would provide the needed nutrients which are essential for your health. Keeping a check on the immune system is not only going to keep you safe from getting sick but it will also help you prevent diseases like cancer in the latter half of your life. Also, these natural ways can help you age gracefully.