Four Immune System Busters

Our lifestyle can affect how well our immune system can protect us from germs, viruses, and chronic illness.

Replacing bad health habits with good ones can help keep your immune system healthy. Check this list to see where you could use some improvement.

1. Not getting enough sleep.

We may have noticed we’re more likely to catch a cold or other infection when you’re not getting enough sleep. Studies help bear out that well-rested people who received the flu vaccine developed stronger protection against the illness.

Not getting enough sleep can lead to higher levels of a stress hormone. It may also lead to more inflammation in our bodies.

Although researchers aren’t exactly sure how sleep boosts the immune system, it’s clear that getting enough - usually 7 to 9 hours for an adult - is key for good health.

2. Not enough exercise.

Try to get regular, moderate exercise, like a daily 30-minute walk. It can help our immune system fight infection. If we don't exercise regularly, we're more likely to get colds, for example, than someone who does. Exercise can also boost our body's feel-good chemicals and help you sleep better. Both of those are good for our immune system.

If you don't exercise regularly, you're more likely to get colds, for example, than someone who does. Exercise can also boost your body's feel-good chemicals and help you sleep better. Both of those are good for your immune system.

3. Diet is off.

Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks. Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Go for a wide variety of brightly colored fruits and vegetables.

4. Always stressed.

Everyone has some stress; it's part of life. If stress drags on for a long time, it makes you more vulnerable to illness, from colds to serious diseases. Chronic stress exposes our body to a steady stream of stress hormones that suppress the immune system.

You may not be able to get rid of your stress, but you can get better at managing it.

• Learn to meditate.
• Slow down.
• Connect with other people.
• Work out to blow off steam.

Counseling is a big help, too.

Easing stress lowers levels of a stress hormone. It also helps you sleep better, which improves immune function.

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