10 Simple Steps to a Stronger Immune System

Nothing short of sealing yourself up in a bubble can keep you germ-free. But you can make yourself a less likely target for infectious diseases like the flu. How? By building and maintaining a robust immune system. Here’s your 10-step to-do list:

1. Stop smoking! Of all the ways to suppress your immune system, smoking tops the list.

2. Toss the toxins. Limit your exposure to substances like polychlorinated biphenyls (PCBs), mercury, chemical pesticides, and secondhand smoke. They can compromise your immune system and may contribute to life-threatening autoimmune diseases.

3. Sleep tight. Poor-quality sleep impairs overall immune system function and also reduces the number of specific germ-killing cells in your body.

4. De-stress. Chronic stress causes a measurable downturn in your system’s ability to fight off or recover from diseases of all kinds.

5. Get happy. Even mild sadness can weaken your immune system, and the more negative and pessimistic you are, the more likely you are to get sick. On the other hand, cheerful, optimistic souls have an army of battle-ready infection-fighting T cells in their bodies.

6. Get a move on. A recent four-month study compared people who took almost daily brisk walks with folks who were basically inactive. The result: The non-walkers took twice as many sick days as their strolling counterparts.

7. Pal around. The more human (and critter) connections you have, and the more you get out and about, the better you are at fighting off illnesses.

8. Eat well. The better nourished you are, the stronger your immune system is. In particular, refined sugar and polyunsaturated fats are major immunity busters.

9. Yuck it up. Laughter decreases stress hormones, and raises your supply of immune-boosting growth hormones and endorphins.

10. Limit antibiotics. While they are sometimes necessary, they can suppress your immune system and make you more likely to become sick again.