Boosting immunity can be fun—even tasty! Eating a rainbow of fruits and veggies is the first step. Each color group tends to be high in particular vitamins, antioxidants and other disease-fighting compounds. In general, darker fruits and veggies have more nutrients.
Once you’ve stocked up, try these other immune-boosting tactics.
1. Book a massage
Studies have shown that massage boosts your immune system by
- increasing the number of good white blood cells throughout your body
- reducing inflammation
- stimulating your brain to release feel-good endorphins
- decreasing cortisol, a stress hormone
Speak to your doctor or health care practitioner before beginning a massage treatment if you have blood, vein or bone problems.
2. Laugh out loud
Laughing releases mood-boosting endorphins, decreases stress hormones and increases the type of white blood cells that fight infection. Laughing out loud provides more immune-enhancing benefits than simply smiling or having a good sense of humor.
Find out what tickles your funny bone. Books. Movies. Silly songs. Surround yourself with people who like to laugh and you’ll find yourself laughing with them.
3. Send yourself to bed
Sleeping fewer than seven hours makes you three times more likely to get a cold. Plus, sleep deprivation can cut the effectiveness of the flu vaccine by 50 percent.
Even mild sleep deprivation—a couple of late nights—can have an adverse effect. The greater and longer the deprivation, the more difficult it is for your immune system to recover.
Getting enough sleep reduces stress, elevates your mood and gives your immune system resources to fight off disease. Aim for seven to eight hours each night.
4. Call your friends
Strengthening your social network strengthens your immune system. Good friends keep you feeling connected to others, warding off feelings of loneliness. Researchers have known for years that people with strong social ties are more likely to survive serious illnesses.
Colds and flu are not generally life threatening, but they’re not a lot of laughs, either. Family and friends may accidentally pass on a virus, but their social support helps your immune system fight it off. They’re also likely to bring you chicken soup if you get sick.
5. Think positive
The mind-body connection is a two-way street. Being unhealthy can make you feel stressed and overwhelmed, while a negative mental state can lower your immunity, causing illness. So it’s no surprise that positive people fight off both cold and flu viruses better than those who are anxious, hostile or depressed.
Strive for realistic optimism: accept that bad things happen, but emphasize keeping negative thoughts and fears at a manageable level.
6. Take the right supplement
Speak with your health care practitioner about taking these immune assistants:
- a daily multivitamin with selenium, zinc and magnesium
- certain herbs, including garlic, ginseng, milk thistle and astragalus
- probiotics—healthy bacteria like Lactobacillus and Bifidobacterium
