Body Care Kits

Boost your immunity all holiday long
Here are nine ways to strengthen your immune system and avoid the dreaded end-of-year flu from Shape writer Kristyn Kusek Lewis

You compulsively slather on hand- sanitising gel and turn your head whenever somebody sneezes, yet you still manage to catch cold after cold at this time of the year. What gives?

'Prevention isn't just about avoiding germs. What you eat, how you handle stress and what you do in your downtime are all factors in keeping you healthy,' said Dr Woodson Merrell, the director of integrative medicine at the Continuum Centre for Health and Healing at New York's Beth Israel Medical Centre.

Incorporate a few of these habits into your routine: You will not only have a stronger immune system but feel healthier and happier, too.

Work out smarter
Moderate exercise - at least three or four hour-long sessions a week - helps generate endorphins.

These feel-good chemicals strengthen your immune system by increasing the production of 'natural killer cells' - white blood cells that destroy viruses.

Focus less on the type of workout and more on your level of exertion, said Professor Brian McFarlin, an assistant professor in exercise physiology and nutrition at the University of Houston.

The goal is to break a sweat (an indication that you have reached the endorphin-producing threshold) without pushing yourself too much.

Overly strenuous workouts can increase cortisol, a stress hormone that may lower the production of other infection-fighting white blood cells.

If you feel irritable, have trouble falling asleep or experience excessive post-workout fatigue (typical signs of overtraining), then ease up with gentler workouts, like walking, for a few days.

Laugh out loud
Laughing can build levels of the antibody IgA, the body's first line of defence against germs, said Professor Carl Charnetski, a psychology professor at Wilkes University in Pennsylvania.

One study at Indiana State University found that women who laughed while watching a funny film increased the activity of natural killer cells.

As laughter may enhance immune function, update your TV guide with more comedies or simply spend time with your funniest friends.

Seize some extra z's
A solid night of shut-eye staves off illness, said DrPhilip Tierno, the director of clinical microbiology and immunology at New York University Medical Centre. Your body goes through several REM cycles -deep, re-generative sleep - each night, but you make the most immune-strengthening repairs during the last and longest one, which begins after seven hours of slumber.

Get your groove on
Prof Charnetski's research team conducted several studies on how music raises IgA levels, especially during times of stress.

In one, scientists played jazz for half an hour in a newspaper office while 10 reporters were on deadline. During that time, IgA levels increased, and they continued to rise for at least 30 minutes after the music was turned off. But you can listen to any genre; as long as you like it, your health will benefit.

Make time for friends
You might think that having loads of friends raises your odds of catching colds: more people, more germs. But a wide social network actually gives you a stay-healthy edge.

In one study from Carnegie Mellon University in Pittsburgh, freshmen who reported feeling lonely had a weaker immune response to the flu vaccine than those who spent more time among friends.

'Rewarding relationships allow you to experience positive emotions, which lower levels of immune-suppressing hormones like norepinephrine,' said Professor Blair Justice, professor emeritus at the University of Texas School of Public Health.

Round out your plate
Are you consistently skipping the stir-fried bean sprouts or cooking the same chicken cutlets every night? You may be setting yourself up for a sniffle-filled holiday.

'It doesn't take a major nutritional deficiency to weaken your immune system,' said Ms Molly Kimball, lifestyle and sports nutritionist at Ochsner Medical Centre's Elmwood Fitness Centre. 'Even minor vitamin and mineral shortages can challenge your body's defences.'

Choose a wide variety of whole foods, including brown rice, low-fat protein sources like fish and beans, and five to nine daily servings of fruits and veggies. And make sure you are eating enough.

Even with a diverse diet, a too-low calorie intake deprives your body of the energy it needs to take care of daily functions, said Ms Kimball.

Lather up correctly
You know that arming yourself against germs means washing your hands often. But how you scrub matters just as much, said Dr Charles Gerba, co-author of The Germ Freak's Guide To Out-witting Colds And Flu. Wet your hands and lather soap all over for at least 20 seconds - and not under the tap, as it is the friction between the soap and skin that dislodges the germs.

Get touchy-feely
Avoid a distinctly unsexy, stuffy nose by carving out time for lovemaking. In one study, men and women who had sex once or twice a week had substantially higher IgA levels than those who did it less often.

Not dating? No problem. Research from the Touch Research Institute at the University of Miami found that just experiencing touch, as with a professional massage, can also increase natural killer cell activity.

Try the better herbal remedy
You may have already sampled cold-fighting supplements like echinacea. But astragalus, a plant root used in China for centuries, is the best preventive herb, said Dr Andrew Weil, an integrative-medicine expert and author of Healthy Ageing.

Available in health food stores, it can prevent germs from taking hold in your body. Consider taking two 500mg pills daily.

Labels: boost your immunity, flu, immune system