Michele shares even more ways to support the immune system by managing stress

Over the past five weeks, I’ve shared my favorite healthy strategies to support our immune systems to keep our bodies’ defenses as strong and effective as possible. Staying hydrated, eating nutrient-dense whole foods, getting enough sleep and moving our bodies are all important and helpful, but I’ve saved perhaps the most powerful tool for this final article in our series—managing stress.

Stress is a part of all of our lives and can serve as a motivator to help us rise to an urgent occasion. But chronic stress, over time, can work to weaken our immune systems, leaving us more susceptible to viruses and illness. The good news is that we have so many healthy stress reduction strategies available to us at any given time. Interestingly, a good night’s sleep and getting plenty of exercise, already on our list to support immune function, both help to reduce stress. These are some of my other favorite methods that I use to keep my stress level in check.

1. Tune in to your breath—Deep breathing can quickly reduce your stress response and can be done anywhere. When we are in the middle of an acute stressful event and someone tells us to take a deep breath, it’s usually the last thing we want to hear. It’s important to have an established mindful breathing practice, so when we’re overwhelmed, we already know how to use our breath to calm our central nervous systems. An easy and effective breathing practice is box breathing. I teach this a lot in my yoga classes. Sit comfortably and close your eyes. Bringing all of your awareness to your breath, then take an inhale for a slow count of four. At the top of the inhale, pause and hold the breath for a count of four. Deeply exhale for a count of four, then pause and hold the breath for a count of four. Staying with this breathing pattern for just a few rounds will quickly bring about a deeper sense of calm.

2. Meditation—There is so much evidence that a regular meditation practice helps build your resilience to stress. Just 10 minutes of meditation a day can bring about a greater sense of well-being with lasting effects. There are many different types of meditation, and it may take some tries to find what works best for you. Please visit the GraceYPS YouTube channel: Check it out here So you can try some of Jade’s 30 minute meditation practices. Notice how you feel before and after you meditate and enjoy the effects.

3. Yoga—You knew I’d list this one! This powerful mindfulness practice has helped to support my well-being so radically, that I became a teacher so I could share it with others. Keep coming to class or if you’re new, try one of our Yoga Basics classes at Grace: Check it out here. (Jade teaches on Saturdays at 11 am. I teach on Mondays at 7:30 pm.)

4. Spend time in nature—Forest bathing, “green time” or the wilderness cure—whatever you’d like to call it, spending time in the great outdoors has proven to relieve stress, improve your mood, and promote feelings of well-being. If you are local to Silver Spring, pay a visit to Northwest Branch hiking trails. You’ll find my dogs and me on the beautiful Copperhead Trail at least once a week year-round. If you have more time, the Billy Goat Trail at Great Falls National Park is another local favorite.

5. Strengthen your social bonds—Close social bonds and emotional support are vital to our well-being. While some of us need more than others, it’s important for each one of us to fill our social cup. Call your friend who makes you laugh, invite someone on a socially-distanced hike, reach out to family members. My brother and I have been staying close during Covid by meeting for bike rides and gathering around the fire pit. How have you been staying connected with your loved ones?

There are many ways to relieve stress and I encourage you to enjoy the methods that appeal to you. Managing your stress, moving your body, eating nourishing foods, staying hydrated and getting quality sleep are all important keys to living a healthy lifestyle and bolstering your immune system. Which of these are you already doing consistently ? Celebrate your successes! Which ones need a little more of your attention? What are you willing to do today to support your well-being? We’d love to support you in your efforts. Please email info@graceyps.com us if you’d like to schedule a 1:1 consultation with me, or if you have any questions or suggestions. Our next wellness series, Happy Healthy Holidays, will be starting soon. We hope you’ll follow along!

Be well!

Michele is available for private and semi private (2-4 people) wellness coaching and consultation