How to Beef Up Your Immune System

Cold and flue season used to be defined as winter, but it seems more and more we are susceptible to viruses and infections. Generally, people can be grounded by two to four colds a year, but some get sick only once--or not at all. So what can you do to be that rare person who stays healthy? Read on for some tips on keeping your immune system in check.

Difficulty: Moderately Easy

Instructions

1. Stay active and eat right. Keep up a healthy diet, get 8 hours of sleep, exercise regularly, don't smoke or binge drink. It shouldn't be any surprise that these habits will keep your immune system strong. They are especially important during the times of year when the flu virus is being transmitted (late fall to spring).

2. Wash your hands at least 5 times a day. A study from the Naval Health Research Center in San Diego found that washing your hands 5 times (or more) every day reduces the rate of illnesses like cold or strep in healthy young adults by 45 percent.
   
   Why be so vigilant? Some viruses and bacteria can survive on surfaces for days or even weeks. About 80 percent of all infections are spread through touch.

3. Get the flu shot. It will lower your risk of the flu, and if you tend to get sick several times each winter, you are especially a good candidate. Although the flu shot is not foolproof, if you do get sick you'll probably experience fewer symptoms for a shorter period of time.
   
   This is because cold and flu symptoms are actually your body's attempt to flush out an infection. The flu vaccine prompts your immune system to develop antibodies ahead of time.

4. Be a little happier. Studies show that a few simple mood-boosters (eating a piece of chocolate, doing some deep breathing, even having sex) can help your immune system. Research shows a link between these pleasurable activities and a chemical call immunoglobulin A, the most plentiful of five major illness-fighting antibodies in your system.
   
   Additional research has revealed that the chemical serotonin, your natural antidepressant, plays a role in kicking your immune system's response into action.

5. Take a stress break. Whether it's a yoga class or painting pottery, regularly partake in anything that helps you relax. Research from Carnegie Mellon University in Pittsburgh found that people reporting higher levels of long-term stress were 2 to 3 times as likely to come down with a cold than their calmer counterparts.
   
   When you are under pressure, your body turns up its supply of the stress hormone cortisol, and that spike puts your immune system on alert. If your cortisol levels stay cranked for weeks your white blood cells--which fight infection--think the cortisol is "crying wolf." Once they start tuning out your body's needs, you become more vulnerable to all sorts of infection.

Tips & Warnings

• Want to feel better fast? While there is no definitive proof that products like echinacea or Airborne will prevent a cold (or cure one), some experts do say they may have immune-boosting qualities.
• Mom's chicken soup for cold? Whiskey & lemon for a cough? Go with what makes you feel good.