How Daily Habits Can Have Big Health Payoffs

How Daily Habits Can Have Big Health Payoffs

Just by tweaking the little things you do every day, you'll fight back against germs.
By Leslie Goldman, SELF Magazine

My a.m. drink of choice is … green tea.

Wake up to a steaming mug of tea to ramp up the body's defenses against infection: A study from Harvard University reveals that the immune cells of tea drinkers responded to germs five times faster than those of coffee drinkers. And green tea, specifically, contains an antioxidant compound called EGCG which works with your immune system to ease inflammation. Add a squirt of lemon to up the ante. The juice contains quercetin, which also has anti-inflammatory powers.

My cardio philosophy is … slow and steady wins the race.

Moderate exercise, like a daily 4-mile jog, stimulates virus-fighting cells, explains Mary Miles, Ph.D., associate professor of exercise sciences at Montana State University in Bozeman. "But too much exercise wears your body down, suppressing immunity," Miles says. What's too much? It depends on the individual. "Some people can exercise six days a week and be healthy. For others, that might make them more prone to illness. The key is to listen to your body," Miles says.

For an energy fix, I rely on … nuts, fruit or another small snack.

To power through a slump, you need a healthy snack—not a sugar overdose: One 20-ounce bottle of VitaminWater contains more sugar than a Snickers bar. Too much of the sweet stuff suppresses white blood cells, reducing their ability to capture and destroy bacteria, says Christine Gerbstadt, M.D., a spokeswoman for the Academy of Nutrition and Dietetics. That said, don't sweat the natural sugar in fruit, whole grains and vegetables. These foods contain fiber, which helps stabilize blood sugar levels.

I hang out with friends…every chance I get/a few times a month.

Even if she occasionally drives you crazy with her never-ending boyfriend drama, a BFF helps you stay healthy. A study published in the British Medical Journal finds that every close, cheery friend you have increases your own happiness odds by 9 percent. "Friends offer protection against illness by serving as a buffer against stress, which slows your immune system," says Steven M. Tovian, Ph.D., associate professor of psychiatry and behavioral sciences at the Feinberg School of Medicine at Northwestern University. An uptick in your mood correlates with an uptick in serotonin, which may lead to a happier and healthier you!

Toss these vegetables into your salad … mushrooms.

Eating any fruit or vegetable regularly is a good thing. But when it comes to germ defense, the fungus has an edge. Research suggests that mushrooms may have antiviral and antibacterial properties. And 'shrooms are the only fresh produce that naturally contain vitamin D. If your D levels are low, your white blood cells won't be able to react to or ward off infections effectively, Dr. Gerbstadt says. No need to shell out big bucks on fancy gourmet varieties: The button mushroom is a potent source of D. If mushrooms aren't your thing, a multivitamin can help you get the suggested 600 international units daily.

Do not put mushrooms in anything if you are like me and highly allergic…it’s not worth it!!!

Get this much sleep each night … seven hours or more.

People who nab fewer than seven hours of shut-eye each night are three times more likely to catch a cold than those who snooze for eight hours, according to a study in the Archives of Internal Medicine. "Not getting enough sleep disrupts your natural circadian rhythm, which in turn disrupts the production of key hormones involved in immunity, including cortisol," says Dr. Chandler of Mount Sinai. Healthy levels of cortisol bolster the body's ability to handle the stress of battling germs. Aim for seven to eight hours of zzz's per night and you'll reap bennies beyond increased immunity. Sleep curbs your appetite, fends off cravings and helps keep your weight steady.

I like to regularly treat myself to … new tunes on my iPod/a night on the sofa, laughing aloud to Happy Endings.

Call her Dr. Gaga: Grooving to your favorite songs may actually keep you healthy. Patients under local anesthesia who listened to music in the operating room experienced a drop in stress hormones and an increase in immune response, according to research. And any music you like will work, say the study's authors. Laughter can be healing, too: In a study from Loma Linda University, chuckling along to a humorous video increased the production of natural killer cells—a type of cell that helps protect against viruses and cancer cells—by 14 percent. What won't help: tanning. Dangerous UVB rays damage cells and may dampen your defenses against illness and skin cancer.

My drink of choice with dinner is … water.

Sure, a drink can help you unwind, but it also makes it more likely you'll catch that virus working its way around the office. Alcohol of any kind, even heart-healthy vino, reduces your white blood cell count, Dr. Gerbstadt says. "Alcohol acts as a toxin, slowing down your body's normal repair processes and preventing absorption of immune-boosting nutrients," she explains. Although the effects are temporary (up to 24 hours at most), it takes only one drink to make an impact, she says. So if your kid is home sick or you're feeling sniffly, stick to a nonalcoholic beverage until you, and those around you, are healthy again.