Winter Cold and Flu Guide
Winter Get Well Guide
Courtesy of Prevention
What to do every week
Express yourself A constructive argument with your spouse can actually increase immunity, say UCLA researchers. They asked 41 happy couples to discuss a problem in their marriage for 15 minutes. The researchers detected surges in blood pressure, heart rate, and immune-related white blood cells, all of which were similar to the benefits seen with moderate exercise. But you still have to play nice: Couples who frequently use sarcasm, insults, and put-downs have fewer virus-fighting natural killer cells, have higher levels of stress hormones, and take up to 40% longer to recover from injuries than those who manage to stay positive and affectionate during their quarrels.
The worst thing you can do? Keep what's bothering you bottled up: People with a type D personality--those who keep their opinions and emotions hidden--have killer T cells that are less active than those found in more expressive peers.
Set goals. Challenging situations can work to your advantage: "When we're facing adversity, we become hyperalert, and our bodies guard themselves against enemies -- whether that's a predator or a virus," says Monika Fleshner, PhD, an associate professor of neuroimmunophysiology at the University of Colorado at Boulder.
So, even though unresolved stress can make you sick by suppressing immunity, raising blood pressure, and increasing your risk of heart disease, the ups and downs of everyday life, such as working toward a deadline or a promotion, will actually provide a health boost. The best prescription is to set your sights on a reachable target, says Fleshner. At the beginning of each week, give yourself at least one challenge at your job that you'll aim to accomplish by Friday.
Sign up for a rubdown. Massage therapy has been shown to improve immune function and energy levels in cancer patients. In a 500-person review study, massage lowered cortisol levels by up to 53%.
Experts believe this boost can extend even to those who are simply dealing with the daily pressures of life. A weekly kneading, whether it's a professional massage or simply a back rub from your significant other, can also increase serotonin and dopamine, mood boosters that may help protect your immunity, as well.
What to do every day
Start with a multi. Don't buy the hype: You don't need uber-concentrations of vitamins and herbs (the kind you get in, say, Airborne pills and other over-the-counter formulations) to keep you healthy; in fact, if you take those products as directed--as often as every 3 hours--you can irritate your stomach with an overdose of vitamin C, says Schachter, and the huge amounts of vitamin A could be toxic.
A better option is a multivitamin, once a day. Look for one with 100% of the recommended daily values of vitamins A, B6, B12, C, and D, and the minerals chromium, copper, folic acid, selenium, calcium, and zinc. Take your multi during a meal that contains a bit of fat so you can absorb the nutrients better; a glass of water will help the pill dissolve.
Pop astragalus. This Chinese root--pills are available in health food stores--has a long track record as an immunity booster. Research suggests that it stimulates the bone marrow to produce more disease-fighting white blood cells, which in turn produce antibodies and interferon, an anti-viral protein. In a Chinese study, 3 to 4 months of astragalus injections raised lymphocyte (a type of white blood cell) activity by up to 45% in people who had a virus that can cause meningitis and heart inflammation. Other studies suggest astragalus' immune-stimulating compounds are also active when taken orally. To maintain disease-fighting levels of the herb in your system, use it for at least 3 months (up to 2 years at a time) for best results. Take two 500 mg capsules of dried astragalus root, three times each day.
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