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13 Tips to Strengthen Your Immune System
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Kick Back 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.
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Get Your Groove On
It doesn't just make you
feel good -- it's good for you, too. One study found a link between a healthy
immune system and how often you get busy. Those who made love more often had
higher levels of a cold-fighting substance in their bodies.
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Find a Furry Friend
There's a reason we call
them "man's best friend." Dogs and other pets aren’t just good
buddies. They also give us a reason to exercise and boost our health in other
ways. Pet owners have lower blood pressure and cholesterol levels and healthier
hearts. Dogs can help your child’s immune response and make him less likely to
get allergies.
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Build Your Social Network
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.
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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.
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Have a Laugh
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.
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Eat the Rainbow
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.
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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.
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Move Your Body
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.
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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.
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Cut Back on the Booze
Alcohol plays a major
role in how we socialize and celebrate. But too much can weaken your defenses
and cause you to get sick more often. How much is too much? More than two
drinks a day for men and more than one for women.
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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.
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Wash Your Hands
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.
This tool does not provide medical advice.
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