10 ways to boost immunity Easy ways to beat bugs and stay well

A cold or flu can raise your blood glucose and create health complications. Supersize winter defences with these smart tips

Get quality sleep

According to a study in the journal Sleep, people who log between seven and eight hours of undisturbed slumber take fewer sick days. To get plenty of quality sleep, avoid heavy and rich foods, caffeine and alcohol before bed. Try to set up your bedroom so it’s comfortable, dark, cool and quiet.

Green your tea

Among its many health benefits, green tea contains a compound that can increase your number of regulatory T cells. Research from the journal Immunology Letters suggests these cells might play a significant role in immune function. Even better, add a squeeze of lemon to that cup of tea to get an even larger dose of powerful vitamin C antioxidants.

Say Om

Yoga may do more than increase your flexibility. It could also improve your immune function, as indicated in a study published in The Journal of Alternative and Complementary Medicine on people who practised yoga for 90 minutes once a week for 12 weeks. The takeaway: add yoga to your weekly fitness routine.

Pop vitamin Ds

Research shows a lack of this vitamin may lower immunity. Natural sources include sunlight and foods such as sardines, salmon, meat, milk and eggs.

Seek nature

The Japanese call it forest bathing and, while it might sound a little out there, research shows that spending time among the trees activates natural killer cells (types of white blood cells), which form part of the immune system.

No forest nearby? Hug a friend! Hugs lower the harmful effects of stress, which could protect you from disease, too, according to a study in Psychological Science.

Kick the butts

Cigarette smoking lowers your immunity, making you more prone to sickness. But it’s not only regular cigarettes. Research from the University of North Carolina shows that e-cigarettes may also reduce immunity.

Book a massage

In a study published in The Journal of Alternative and Complementary Medicine, people who had a 45-minute Swedish massage had a significant boost in levels of white blood cells that help defend the body against disease. Talk about the perfect excuse to get pampered!

Nosh the five-a-day

Folks who eat their five servings of vegies a day are sick less often, according to research published in The American Journal of Clinical Nutrition. Just 20 per cent of these folks reported illnesses compared to 33 per cent of people who ate only two servings of vegies a day.

Walk it out

Exercise has so many benefits, especially if you have diabetes, such as lowering BGLs and also improving insulin resistance. Working out has been shown to boost immunity, although it’s not fully understood why. One line of thinking is that exercise moves infection-fighting cells around the body more quickly, detecting illness earlier. Being physical may flush bacteria from the lungs, as well as creating a rise in body temperature which could prevent infections taking hold. On top of that, a workout reduces stress hormones, keeping your immune system firing on all cylinders.

BE OPTIMISTIC! Positive emotions lift your spirits and have a direct effect on

your immune system

Get uplifted

Positive emotions aren’t just good for your spirits, they also have a direct effect on your immune system. The more that young adults experienced positive emotions – awe, wonder, and amazement – the more they lowered their number of cytokines, proteins that in high levels are associated with poorer health, according to a study in the journal Emotion