Know 5 to Stay Alive: Master Your Emotions
Feel Good Inside and Out.
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A sound body deserves a sound mind. But if you're feeling blue, seeing red or seeking refuge from the proverbial skies of gray, you can't enjoy the optimal health you work so hard to achieve. Women are more likely than men to undergo depression — especially around menopause, perhaps due to hormonal changes. Genetics are a risk factor, too. And with a 15 percent mortality rate, depression is a serious problem.
While we can't tinker around inside our skulls, remember that feeling good physically can "rub off" on the brain. Here are strategies to feel at peace with the world.
#1: Feed your brain
Look for low-calorie foods with lots of "crunch," suggests Dr. Madelyn Fernstrom, director of the UPMC Weight Management Center. It's like a vigorous workout for your teeth — a sweet release that helps deflect the binge of "stress-eating." We suggest carrots, celery and apples, rather than tortilla chips or the eponymous "Crunch" bar.
Don't use food to "self-medicate"; while it can bring comfort, remember that it's mainly a source of fuel. Brush your teeth, take a walk, and think it through, says Fernstrom. An extra slice of cake won't solve anything.
Avoid excessive stimulants like caffeine or guarana.
Nutrients like folate, vitamins B6 and B12 play a role in proper brain function, and might stave off depression. Find them in calcium-fortified OJ, kidney beans, acorn squash and bananas.
#2: Breathe right
"Everyone needs a lesson in breathing," says Mark Liponis, M.D., author of UltraLongevity: The Seven Step Program for a Younger, Healthier You. The immune system responds instantly to any change in breathing because it signals a threat. Shallow, rapid gasps — the "hyperventilating" stress response — sends the immune system into overdrive.
How to pass Breathing 101:
Slow it down — allow your diaphragm to fully contract.
Feel the breath through your entire lungs.
Remember to breathe out — many people don't! Exhale the air completely.
#3: Know...
Нарушението на техния баланс може да има непредвидими последици. 
Върху имунитета оказват влияние много фактори. Такива са дори условията, в които ядете или спите.
Прекомерното количество калории съвсем не са единствената причина за нарастване на теглото.
