When your immune system is strong, you have a better chance of fighting off colds and other infections. Pinnacle Health Radio gives you tips to strengthen your immunity.
1. Take things easy and Relax
Some stress can be a good thing. It helps your body get ready for a challenge. But if it lasts too long, that’s bad news. Studies show it can weaken your body’s defense system. Avoid it when you can. Make it a point to unwind and do things you enjoy.
2. Be Social
We all know friends are important, but strong social ties can also have a big effect on your health. People with healthy relationships are likely to outlive those with poor social ties. Want to broaden your circle? Volunteer, take a class, or join a group that interests you. And nurture the bonds you already have.
3. Look on the Bright Side
When you think good thoughts, your body’s defenses work better. Want to stay in your happy place? Savor the things you enjoy. Look for a silver lining — even in tough times — and try not to dwell on the bad stuff.
4. Embrace Laughter
A giggle or two is good for you. Not only does it make you feel better, there’s no downside. One study found that after people laughed out loud at funny videos, their immune systems worked better. But we aren’t sure yet if that means less illness in the long run.
5. Eat more fruits and vegetables
Colorful fruits and vegetables are full of antioxidants. These nutrients guard against free radicals, molecules that can harm your cells. To get a wide range, go for oranges, green peppers, broccoli, kiwi, strawberries, carrots, watermelon, papaya, leafy greens, and cantaloupe.
6. Think About Herbs and Supplements
Some of these products can help your immune system, but we need more research to know for sure if they’re really good for you. Because they can interact with other medicines, let your doctor know if you want to try them. He can help you decide which ones are safe for you.
7. Be Active
Exercise is a simple way to rev up your defense system. It can also ease stress and make you less likely to get osteoporosis, heart disease, and certain types of cancer. You’ll get the most bang for your workout buck if you do about half an hour a day. It doesn’t have to be hard-core. Any type of movement can help: ride a bike, walk, do yoga, swim, or even play golf.
8. Get a Good Night’s Sleep
Without it, your immune system won’t have the strength it needs to fight off illness. Most adults need about 7 to 9 hours of sleep a night. To get better shut-eye, you need to stick to a regular bedtime schedule, stay active during the day, skip caffeine and booze near bedtime, keep the bedroom cool, and give yourself time to unwind at the end of the day.
9. Kick the Nicotine Habit
Do your immune system a favor and give up smoking. If it takes you a couple of tries before you quit for good, hang in there! Ask your doctor for advice on how to make this major life change. Stay away from secondhand smoke, too.
10. Practice Hand Washing hygiene
Send those germs down the drain before your body ever has to fight them off. Use soap and clean, running water. Wash for at least 20 seconds. If you don’t have access to soap and water, a hand sanitizer can help (unless your skin is caked with dirt and grease). Just know that it won’t remove all the germs and other bad stuff. Choose one with at least 60% alcohol.