Health & Wellness

How to Eliminate Stress to Build Immunity

By: SweatNET Portland

Stress can make us feel all out of sorts, or even ill. It is a response to daily life and can affect us emotionally, behaviorally and physically.  


When it comes to emotional stress, it can take over and be a huge hurdle to overcome. Managing your physical and nutritional stress can boost your mental health and enable you to tackle every day with ease.


Below are the Top 4 stressors that can impair your body’s ability to optimally function.


1. Lack of sleep


2. Poor diet


3. Dehydration


4. Imbalanced exercise programs


While you’re sleeping, your body is still working hard to keep you healthy. It is prime time for your body to replenish energy, repair cells, and produce certain proteins that protect your body from viruses, etc.  Averaging 7-9 hours of sleep will leave you energized and help you tackle the day’s stress more easily.


A healthy balanced diet with nutrient dense foods will promote your health and reduce stress levels. By consciously choosing more nutrient-dense foods, such as vegetables, fruits, lean protein, whole grains, beans, nuts and seeds, you’ll get the beneficial nutrients your body needs. Refined sugars, saturated fats, high calorie foods, caffeine and alcohol can leave us feeling lethargic, requiring our body to use all of its energy to break down and store indigestible foods.  Additionally, as we ingest certain foods, our blood sugar levels may peak and drop causing symptoms such as mood swings, irritability, brain fog, anxiety and depression.  Consider the quality of sugar if you are looking to indulge!


Hydration allows a smooth exchange of nutrients through the body. Water is crucial for proper waste management and toxin removal. Water plays a role in the digestion and absorption of food.  Push your fluids to improve your oxygen flow to tissues that may be fighting an unwanted virus off.


Exercise is more than just burning calories and building strength. It is important to find a healthy balance of time spent moving your body on a daily basis. A well rounded routine that includes strength training and cardiovascular is extremely beneficial to ensure ample blood circulation and elimination of toxins building up.  Our blood carries white blood cells that improve your immunity and help kill off any virus or bacteria you may have come in contact with. If your body is stressed and physically overworked, your immunity can be challenged and your body will not have the energy or ability to fight any sort of immunity challenge or illness. If you lack exercise, arteries and blood cells cannot do their job of repairing, increasing antibody production which increases the production of cells that seek, attack and kill unwanted viruses, etc.


It is so easy to take our health for granted. Take the necessary steps to stay in tune with your body to reduce stress levels.  Create attainable, realistic habits that will last.  Be well, be calm and take care of yourself.


By: Katrina Cicirello

If you’re interested in learning more, I’m offering 4 and 8 week wellness programs! Find out more on katrinacicirello.com
Katrina Cicirello is a Health & Wellness Coach local to the Portland, OR area. Katrina aims to educate and support her clients through lifestyle changes that will improve optimal health and mindset. When she is not with a client, you can find Katrina teaching yoga at CorePower Yoga or teaching a cycling class at StarCycle. Head to her listing to find out more!

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