Reduce Stress and Strengthen Your Immune System

Reduce Stress and Strengthen Your Immune System: 10 Natural Ways to Relax and Rejuvenate
By Monique N. Gilbert B.Sc.

Stress seems to have become a constant factor in today’s fast-paced society. If left unchecked, it can wreak havoc upon our health. Learning how to effectively manage stress can mean the difference between being robust and full of life, or becoming susceptible to illness and disease. Stress can weaken the immune system and accelerate the aging process. The ability to relax and rejuvenate promotes wellness, vitality and longevity.

A healthy immune system regulates our body’s healing process and protects it against infections and diseases. When stress compromises our immune function, it can result in colds, flu, fatigue, cardiovascular disorders and premature aging. Stress increases heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage. This initiates the “fight or flight” response, places undue strain upon the heart, and can also increase the feelings of anxiety and depression.

Protecting the immune system is a vital part of living longer, feeling younger and being healthy. Here are ten natural healthy ways to reduce stress, boost your immune system and slow down the hands of time.

1. Walking and Physical Activity (dancing, gardening, cycling, swimming, etc.).

Regular exercise and physical activity strengthens your immune system, cardiovascular system, heart, muscles and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention and cognitive performance, and lowers cholesterol, blood pressure, cortisol and other stress hormones. Three 10-minute workout sessions during the day are just as effective as one 30-minute workout, and a lot easier to fit into a busy schedule.

2. Yoga and Stretching.

The slow movements and controlled postures of yoga improves muscle strength, flexibility, range of motion, balance, breathing, blood circulation and promotes mental focus, clarity and calmness. Stretching also reduces mental and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slows down your heart rate.

3. Hand Hygiene.

The most effective measure in preventing the spread of microorganisms that cause infections is good hand hygiene. Washing your hands with soap and water as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. In case you cannot wash with soap and water when you are away from home, carry some alcohol-based hand wipes with you to control microbial exposure and transmission.

4. Laughter and Humor.

There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing the number and activity of Natural Killer T-cells. These cells act as the first line of defense against viral attacks and damaged cells. Find the humor in things and engage in activities that make you laugh to increase your immune function and disease resistance.

5. High Nutrient Diet.

Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows.

• Antioxidants – pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.
• Omega-3 Fatty Acids – ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds.
• Folate – dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.

6. Music.

Listening to your favorite music is a great method of reducing stress and relieving anxiety. Your individual preference in music determines which types of soothing sounds will best reduce your tension, blood pressure, and promote feelings of tranquility. Pay attention to how you feel when you hear a particular song or genre of music, and keep listening to the ones that produce a relaxing effect.

7. Sleep.

Getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with life’s daily aggravations. Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember rest and relaxation go hand in hand.

8. Positive Thinking.

Optimism can counteract the negative impact stress, tension and anxiety has on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws your way and looking at the bright side of things enhances your ability to effectively manage stress.

9. Tea.

Regularly drinking tea throughout the day can help strengthen your immune system and your body’s ability to fight off germs and infections. Both green and black teas contain a beneficial amino acid called L-theanine, which can increase the infection fighting capacity of gamma delta T cells. L-theanine also promotes a sense of relaxation, calmness and well-being by influencing the release and concentration of neurotransmitters (like dopamine, serotonin and GABA) in the brain.

10. Hydrotherapy.

Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes a good night’s sleep. Add some soothing music, soft lighting and scented bubble bath/bath foam to create an inexpensive and convenient spa experience in the privacy of your own home.

To get you started, try this delicious and nutritious recipe by Monique N. Gilbert. It’s high in antioxidants and Omega-3 fatty acids.

Banana Strawberry Power Smoothie

1 frozen ripe banana
1 cup strawberries (fresh or frozen)
1/2 cup orange juice
1/2 cup soymilk
2 tablespoons canned pumpkin
1 tablespoon ground flax seeds
1 tablespoon honey

Blend in a food processor or blender for 1-2 minutes, until smooth and creamy.
Makes about 2-3/4 cups (2 servings)

Copyright © 2005 Monique N. Gilbert. All rights reserved.

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Botswana Emerges as an Up Market Safari Destination

By Andrew Muigai

Botswana is a country of seemingly endless open spaces. Though it occupies an area the size of France, the human population is only 1.6 million. This is one country where wildlife does not face stiff competition for land resources from man. As a result the animals have multiplied with a flourish. Botswana can justifiably claim to host some of the finest game sanctuaries in Africa. The worlds’ largest exporter of diamonds by value, the country is not under pressure to get in more tourists. And the government has adopted a deliberate policy of keeping visitor numbers low. The hidden hand of the market has responded by adjusting the price to reflect this reality. Botswana has therefore emerged as an exclusive up market safari destination.

Bill Clinton, together with his wife went on safari in Botswana in 1998. The power couple was greatly fascinated by the wildlife, and the serious games of life and death they play. Affirming his position on top of the food chain, the president ate for dinner some of the animal species he had watched earlier. His evening buffet included zebra, crocodile, impala in monkey sauce, and giraffe. “I tried it all”, he declared with satisfaction. But the former American president is only one in a long line of heavy hitters to enjoy the wildlife havens of Botswana. Hollywood legends, Richard Burton and Elizabeth Taylor chose to remarry here, for example.

Botswana is dominated by the Kalahari Desert. It occupies 84% of the land area, mostly in the west, central and north of the country. But the Kalahari is not a desert in the Sahara sense. You find the occasional sand dune, but also substantial vegetation in the form of short thorn and scrub bush, trees and grasslands. Very little water though, and hence the desert tag. To the northwest, you find Okavango, the world’s largest inland delta. The northeast is a land of gently rolling tablelands interrupted by granite hills and rock formations. The east and southeast, where 80% of the people live has more varied relief. And the rain clouds linger more and unburden themselves more freely, relative to the rest of the country.

Today Botswana is a peaceful, well-managed and relatively prosperous country. The country wealth per man indicator places among middle-income nations alongside Mexico and Russia and ahead of Brazil. But it has not always been so and the country has come along way. The San people (otherwise known bushmen) are believed to be the original inhabitants of Botswana. Their descendants survive to this day, some living as their forefathers did for most of the 30,000 years historians guess they have been around. Later –much later, Bantu groups, prominent of which were the Tswana, became the masters of these realms.

The modern Botswana nation has been shaped by the alliances made in response to historical currents swirling in southern Africa in the eighteenth century. The rulers at the time aligned their interests with those of the British against the Boers who were approaching from the south and the Germans from the west. For the British, the value of the alliance was strategic and not much was expected in terms of economic advantage. And that is how the relationship resulted in the Bechuanaland Protectorate – the precursor of modern Botswana. The British remained in charge until independence in 1966.

The visitor to Botswana is drawn by the credible intelligence that abounds about the quality of its pristine wildlife sanctuaries. Chobe National Park, one of the finest game parks in Africa is located to the north east of the country. The park has the greatest variety of game anywhere in the country. That is why the busy Bill Clinton found himself at Chobe for his short safari. Wildlife thrives among the swamps and grasslands that stretch along the flood plains of the Chobe River. Occupying 10,560 square kilometers, it is particularly renowned for the great concentration and sheer abundance of its elephants, estimated to number 80,000.

The Chobe elephants are migratory and move along the Chobe River, their reliable redoubt in the dry season. African elephants are the largest among elephant species –and those at Chobe are the largest of them all. The population has gradually built up since the 1930’s when wildlife in the area began to enjoy some sort of protection. The infamous trade in ivory, particularly in the 1970’s and 80’s encouraged the decimation of elephant populations in other parts of Africa. But the elephants of Chobe – thank God – were spared contact with the dirty hands of poachers. Other animals to see here include some of the usual suspects on an African safari – lion, cheetah, hippo buffalo, giraffe, antelope, jackal, warthog, hyena, crocodile, zebra. The birdlife is also diverse. Cruising or driving along the Chobe River, you get the best view of the animals.

The Savuti Marshes of Chobe are reputed to have the largest predator population density in southern Africa. The marshes have the textbook features that draw predators. In a flat and hostile environment, they provide a place where wildebeest, buffalo, zebra and many species of antelope congregate for a drink. The predators – cheetahs, leopards, lions, wild dogs, hyenas, wild dogs, and jackals – naturally follow. Some predators such as lion tend to be rather lazy and the setting here is a gift. The usual entry point for Chobe is Kasane, which is located about 800km north of Gaborone. You get here by flying from Gaborone, Maun or Victoria Falls in neighboring Zimbabwe. Camps and lodges can be found throughout the park.

The Okavango Delta, in the north west of Botswana is the largest inland delta in the world. Spreading over 15,000 square kilometers, it is formed as the flow of the Okavango River slows down and soaks into the sands. That is why it is referred to as ‘the river which never finds the sea’. The network of channels, ox bow lakes, lagoons, swamps and islands that arise is very pleasing to the eye. But that is not all of Okavangos’ bounty. The delta is filled with wildlife – wildebeest, giraffe, hippo, elephant, zebra and buffalo have all found a home here. The birds too are plenty, more than 550 types, some of which live on the trees and others on the water.

The best place to see wildlife in Okavango is within the spectacular Moremi Wildlife Reserve. The reserve lies in the center of the delta and occupies 3,000 square kilometers. In Moremi you view game aboard a vehicle or by gliding on a makoro (dugout canoe) or other type of canoe. Accommodation is available in camps and lodges within the delta area. In Moremi itself, you can stay in tented campsites but no permanent camps or lodges are allowed.

If you are interested culture, take a break at Chief’s Island, the largest in the delta, and see ancient rock paintings. The painting were presumably executed by the artistically inclined fore bearers on the San people. The Okavango Delta should be avoided in summer, especially December to March, when most of the camps are closed down. At that time, it is very hot and humid- temperatures rise above 38°C, and thunderstorms unleash daily. You enter Okavango through Maun – the deltas’ principal town, by flying or taking a bus from Gaborone, 600 km away.

Visitors to either Chobe or Okavango may wish to add on a visit to Victoria Falls. Victoria Falls is actually in Zimbabwe but is easily accessible from the northern part of Botswana. Victoria Falls is one of the most spectacular waterfalls in the world and one of Africa’s prime attractions. Situated on the border of Zimbabwe and Zambia, the falls occur where the steadily flowing Zambezi River, unwarned, casually approaches and then suddenly plunges down a series of basalt gorges in a breathtaking display of several waterfalls. Mist and thunder emanating from the falls can be witnessed from far off.

The spray from the falls sustains the rain forest on the opposite wall of basalt and creates an almost constant rainbow visible even by the light of the moon. The falls are best seen from the air, thus activities such as helicopter flights, balloon rides and micro-lighting over the falls are a must do. Other exciting activities available are bungee jumping off the bridge – which also gives a spectacular view down the gorge, canoeing, white water rafting, river safaris, elephant back safaris and many more.

Adventure seekers, who travel not merely to convenient places, may wish to check out the Makgadikgadi Salt Pans. The shallow saltpans cover about 6,500 square kilometers and rank among the largest in the world. The atmosphere here is admittedly surreal, with shimmering mirages in a vast open terrain broken only by a few baobab trees. Bird watchers in particular will be intrigued at the unusual environment as they watch numerous flamingos and pelicans. The pans occupy the area between Francistown (410 km north east of Gaborone) and the Okavango Delta. There is plenty of wildlife, in the Makgadikgadi National Park, but not as much as Chobe- so this will not be your only reason for coming here.

Botswana is the site of a unique wildlife conservation initiative in Southern Africa- the concept of cross border parks. The initiative is anchored on the common sense observation that wildlife does not recognize international borders. Successful conservation efforts in an area bordering another country can be reduced to naught if the neighboring countries do not collaborate. The Kgalagadi Transfrontier Park is a combination of two parks -the former Gemsbok National Park in Botswana and Kalahari Gemsbok National Park in South Africa.

Covering over 36,000 sq. km, Kgalagadi is one of the biggest wildlife conservation areas anywhere in the world. Botswana contributes about 75% of the park in the southern Kalahari Desert. The park is a unique conservation area for it allows the large-scale wildlife migratory movements that were once common in the savanna grasslands of Africa, but are sadly not possible any more. The appeal of the harsh beauty of the Kalahari aside, scientists are extremely curious to find out the secret story of the flora and fauna that has adapted to what appears to be a very difficult environment.

For ordinary folks, the park is host to the famous black-maned Kalahari lions. You will also see gemsbok, springbok, eland, blue wildebeest, cheetahs, wild dogs, jackals, bat-eared foxes and leopards. Birding is also excellent and of 297 species recorded, 96 are resident. It is difficult to get to Kgalagadi. From Gaborone, you drive for 860 km, of which 550 km is tarred and the rest gravel. Being a cross border park, you can also access it through South Africa. The park has no permanent tented campsites and on safari you must bring in everything you need.

The dry season, especially between April and October, is the best time to visit Botswana on safari. It is then easy to spot wildlife gathered near water sources. The rains come over the southern summer months of November to March. The roads are then difficult to use and with the abundance of water and pasture, the animals tend to scatter. Early morning and night temperatures in winter (May to August) can drop below freezing, especially in the southwest. But the days are then cool to warm. The summer experiences high daytime temperatures of up to 38°C. The cloud cover, though, and the rains tend to cool things a little bit. Beware that August is very dry and dust and sand storms tends to rise from the west.

Remember to pack a pair of binoculars- they bring the animals closer without the usual risks. A pair of decent sunglasses is a good idea, especially if you travel to the Kalahari, where the glare can be somewhat unsettling. Also pack photographic and video equipment to record your safari for the sake of those of your unlucky friends who may not have been to Botswana. On safari, you are advised not to wear white or bright clothing to avoid exciting the animals. Light cottons and linens are adequate for summer. To survive winter mornings and evenings, you need warmer wraps and sweaters. Women should avoid wearing scanty beachwear in rural areas away from hotels and campsites to avoid offending locals.

Copyright © Africa Point

About this author: Andrew Muigai is editor of AfricaPoint Insider online newsletter. It is part of AfricaPoint.com- the Africa travel website that has helped thousands of travelers discover Africa. You can view more info on Namibia safari and tours at the website.

The 30 Year Old Sexual Peak

By The Advice Diva

A painting of a 30 year old female, peaking

I recently had the unpleasant experience of turning thirty much to my chagrin. However, I will forever allege that this was not my fault. Time was moving much too swiftly and although I tried my best to stay in the sexy and swinging twenties, I lost my grip and fell flat on my face in my thirties. I am led to believe that I will not be allowed to return. The horror. The horror.

Aside from my momentary lapses of self pity, there are some great benefits to being a woman in her thirties. As you probably guessed from the title of this article, I am now in my sexual prime. It seems like a cruel joke. Guys can’t think about anything but the tent pole in their pants while in their teens and early twenties. But by the time women get to the same stage, the men are calling in reinforcements of Viagra. I am sure you have all heard about this before. Women hit their sexual prime at thirty……or do they? I almost half expected to become some raging ball of hormones as if I was pushed on by a button when I turned thirty. I was looking forward to it. To my dismay, no such transformation has occurred.

Shedding light on this curiosity of mine was Dr. Sandor Gardos, a doctor in sexual education. According to Dr. Gardos, the notion that women hit their sexual peak at 30 is very misleading. You will find many websites and articles on the very subject talking about how women get their groove on and peak at 30, or 35 while others say 40. But if you are talking about a hormone flux, this is simply not true. Men and women develop the same hormones at the same time: puberty. The only reason why women seem so much more interested at a later age is because we were taught NOT to be interested in sex when we were kids. If you experimented with sex like the boys did, you would be labeled the town Jezebel. Only when women mature are they able to feel more comfortable talking about and practicing sex. They finally open up and begin to feel normal about desiring sex.

Then it becomes a whole new world for women. The reason why people argue about the age of the sexual peak in women is because it varies for each women. It might take some women, for example, longer to learn how to orgasm. But when each woman finally feels comfortable with her body and the virtues of sex, it just might be like hitting puberty for her, especially if she had always lived a reserved or conservative life. This can be a great time in a woman’s life; a true sexual awakening. And if you measure a sexual peak by interest level, then you can say that she has hit her prime. On the other hand, there are some women who go wild and crazy in their twenties and never give a thought to those societal messages, i.e. “Good Girls Don’t”. All things considered, these girls may not experience this sudden surge of sexual prowess at the 35 year mark. They have already experienced it all. Ahem. But not me, of course. I am an angel.

If there are any young guys out there who are tempted to seduce an older woman just because she may be in her sexual prime and easily lured by an open invitation, you may want to think again. However, it may interest all men and women to know that according to a recent publication in the Oxford Journals, women do experience a subtle phase of heat on a monthly schedule. Mid-month on her cycle to be exact. During this time, women are shown to be more attracted to androstenone (a pheromone like sweat substance), are more attracted to symmetrical and masculine faces and more attracted to the subject of sex. Even as basic as this is, its still fun to talk about. In the same journal, I also uncovered a freaky fun fact. The word for heat, Estrus, comes from a Greek word ‘oistrus’ which means Gadfly. Literally, it means ‘in a frenzied state’ because when the gadflies would buzz around cattle, they would drive the cattle into a frenzied state which resembled the same state they go into when they wanted to mate. So when scientists refer to estrus in a female, remember that this concept originated from cows.

For questions and comments contact The Advice Diva at: thediva@advicediva.com Please visit www.advicediva.com for more articles by the Diva