10 Things You Should Be Doing to Boost

Your Immunity
Diet

1. Mind the Fat

High-fat diets can make your immune system “less functional and more sluggish,” says Simin
Nikbin Meydani, Ph.D., the associate director of the Jean Mayer USDA Human Nutrition
Research Center on Aging, at Tufts University, in Boston. In fact, a Tufts study compared the
effects on immune function of a typical Western diet (containing 38 percent fat) to those of a
cholesterol-lowering diet (28 percent fat) and discovered that the lower-fat diet enhanced the
functioning of T lymphocytes (or T cells), which help ward off infections. Aim to get 25 to 30
percent of your total daily calories from fat, with most of those coming from monounsaturated
fats (found in olive oil, avocados, and peanut butter) and polyunsaturated fats (think sunflower
and corn oils, salmon, and walnuts). Limit saturated fats (such as those in whole milk, butter, and
high-fat meats) and trans fats (which are listed on labels as partially hydrogenated oils).

2. Eat Plenty of Protein

The amino acids in protein are the building blocks of the cells in your immune system, and they
help create protective white blood cells and antibodies. “These cells then block invading
pathogens,” says Meydani. Women should consume approximately 50 grams of protein a day
(about 60 to 75 grams a day during pregnancy) or get at least 10 to 15 percent of their daily
calories from protein. Choose lean protein, such as fish, skinless poultry, eggs, beans, low-fat
cuts of beef, or soy products.

Exercise

3. Stay in Motion
According to several studies, moderate exercise (walking briskly, cycling, or swimming for 45
minutes, five times a week) has been shown to enhance your body’s defenses and even cut down
sick days by up to 50 percent. Aerobic exercise enhances blood flow, and “the circulatory system
is the route of transport for those cells that fight off infection,” says David Katz, an internist and
the director of the Yale University Prevention Research Center, in Derby, Connecticut. But don’t
assume that more exercise makes for superhuman bug resistance. Studies have revealed that
prolonged, vigorous exercise (like running a marathon) can compromise immunity after the
workout.

4. Fit Into Your Skinny Jeans

In a study conducted at Tufts University, researchers put slightly overweight adults with elevated
cholesterol levels on a low-fat diet. After 12 weeks, the subjects had lost weight and lowered
their cholesterol. More surprising, their T-cell function had noticeably improved. “And we’re not
talking about drastic weight loss,” says Meydani. “Losing even a few pounds can yield an
improvement in how well your immune cells function.” To drop a pound a week, each day aim
to trim 250 calories from your diet and burn 250 calories through exercise.
Belt It Out

5. Show Off Your Musical Talents

Research conducted at Johann Wolfgang Goethe University, in Frankfurt, indicates that singing
helps improve both a person’s mood and the levels of antibodies that protect from invading
germs. Also, a study at Willamette University, in Salem, Oregon, found that when people played
percussion instruments, like the drums, and sang along, they showed greater concentrations of
these antibodies than did those who simply listened to music. This is an example of how
something that is enjoyable is also good for you, says Carl Charnetski, Ph.D., a professor of
psychology at Wilkes University, in Wilkes-Barre, Pennsylvania.

Love Your Pets

6. Pet Something Fluffy

Strange but true: A study conducted at Wilkes University found that stroking a dog for 18
minutes led to a significant spike in secretory immunoglobulin A (IgA), which helps protect the
body against germs trying to enter it. Again, chalk this up to the power of pleasure, says
Charnetski, which triggers the release of chemicals in the brain that enhance immune function.
That’s why it pays to pet your dog or cat (or your neighbor’s) as often as possible. If you’re not
an animal lover, don’t worry. A study conducted at the University of Zurich revealed that
touching a loved one in an affectionate way―rubbing each other’s shoulders or neck, say―has a
similar effect. A simple act like that can help lower levels of the stress hormone cortisol, which
can hamper white blood cell function

Consume Good-for-You Foods

7. Get Three Colors in Every Meal

Fruits and vegetables in reds, oranges, yellows, and greens, are especially rich in carotenoids,
which help immune cells surround and kill off a virus. They also contain antioxidants and
vitamins A and C, which strengthen cells and help them defend against invading bacteria, says
Charles Stephensen, Ph.D., a research scientist with the U.S. Department of Agriculture’s
Western Human Nutrition Research Center, at the University of California, Davis. Aim for five
to nine servings of produce a day, which is easier to do than you may think: Have at least one
serving at each meal and two as snacks and―bingo―you’ve already reached five.

8. Eat Good Bacteria

Studies on specific probiotic products have shown that their ‘good bacteria’ can help prevent or
reduce the duration of some gastrointestinal, urogenital, and respiratory illnesses,” says Gregor
Reid, Ph.D., a scientist at the Lawson Health Research Institute, in London, Canada. Probiotic
foods or supplements can be found in foods that are easy to incorporate into your daily diet.
Look for probiotic yogurts (such as Dannon Activia and DanActive), tempeh, fortified cheeses,
and kefir drinks. Be sure to choose probiotic foods or supplements that contain proven strains,
such as Lactobacillus rhamnosus GR-1 or GG, L. casei Immunitas, and Bifidobacterium animalis
DN 114 001; don’t rely just on the words PROBIOTIC or ACIDOPHILUS on the label.
Rest Up

9. Make Late Nights an Exception

Set aside ample time to get the restorative shut-eye that your body needs (most experts advise
seven to nine hours a night). In a study conducted at the Mount Sinai School of Medicine, in
New York City, women who were well rested had more active killer cells (white blood cells that
attack germs) than did women who felt tired. To make sure you nod off quickly, keep your room
cool, quiet, and dark. Try to avoid caffeine, alcohol, and strenuous exercise at least three hours
before bedtime.

10. Resolve to Really Relax

Carve out time for whatever helps you unwind―be it yoga, painting, or crossword puzzles―on a
regular basis, and ideally every day. “That chronic, teeth-grinding kind of stress suppresses
circulation of your immune cells, inhibits your body’s responses to invaders, and elevates levels
of cortisol,” says Bruce McEwen, Ph.D., the director of the Harold and Margaret Milliken Hatch
Laboratory of Neuroendocrinology, at Rockefeller University, in New York City