immunity boosters

[Guest meaenglsh]

i keep running into reasons not to isolate myself. i really like the 8 hugs a day one.

1. Singing

Research shows that singing is an effective immunity booster -- even if you're off-key. So sing in the shower in the morning. Sing in the car during your commute. Sing at home when you're doing the dinner dishes. But don't sing at work. That would be weird. (Just sayin'.)

2. Laughing

According to a variety of studies, laughter activates protective T-cellsand increases antibody production. So listen to a hilarious podcast or shock-jock while you get ready for work. Watch an episode of your favorite sitcom while you eat breakfast. Watch a stand-up DVD during dinner. Crack open a funny book before you hit the hay. The more you LOL on a daily basis, the more you help your immune system stay strong. (And the nice thing about laughter is, it's often contagious. So you can spread the healthy benefits to others!)

upwave: Does laughing really help your health?

3. Stress-busters

Stress is Public Enemy No. 1 when it comes to your immune system (the cortisol it produces suppresses your immune cells), so anything that lowers your stress levels will help your immune system do its job. Identify the people and activities that calm you down and take you to your happy place, then start fitting 'em into your schedule on a regular basis.

4. Probiotics

The health of the GI tract plays a big role in bolstering the immune system. In fact, Amanda Bontempo, a registered dietitian at NYC's Montefiore-Einstein Center for Cancer Care, told upwave that "the health of the GI system determines the health of the immune system."

A major key to digestive health? Probiotics such as yogurt, kefir, sauerkraut, miso and sourdough bread, all of which contain so-called "good bacteria" that helps your GI tract do its thang.

upwave: 7 ways to lighten up with Greek yogurt

5. Prebiotics

These soluble fibers -- which are found in foods such as bananas, artichokes, onions and leeks -- help probiotics work their magic, and therefore help the GI tract, too.

6. Human touch

Getting a massage, hugging, holding hands, having sex -- all lower the body's immunity-weakening cortisol levels. According to research, getting a 45-minute massage also bolsters pathogen-fighting white blood cells and reduces inflammatory cytokines, which have been connected to autoimmune diseases.

Having sex, hugging and holding hands cause our bodies to release cortisol-lowering oxytocin, making them awesome immune-system improvers. Some experts, in fact, recommend eight hugs a day to take your oxytocin benefits to the max. So get your hug on!

upwave: 6 ways sex makes you healthy

7. Meditation

Mindfulness meditation positively influences the immune system; according to one study, participants who meditated for eight weeks showed an increased immune response to the flu shot. If you're a morning person, start your day with a three-minute meditation session.

Not an early bird? Meditate for three minutes when you get home from work, or when you're getting ready for bed. Meditation newbie?Click here to learn how to do it, courtesy of upwave review-board member Terri Cole.

8. Solid shut-eye

Studies have found that sleep deprivation lowers your T-cell count, thereby reducing your body's ability to fight off disease-causing pathogens. If you don't get eight hours of sleep on a regular basis, start taking steps to improve your sleep hygiene now. For tips (which include making 2 p.m. your last call for caffeine), check out our Start A Healthy Sleep Routine Challenge.

9. Moderate exercise

Exercise doesn't just help your body fight infection: Research shows that it also decreases your risk of getting diseases such as osteoporosis and cancer. Even taking a 20-minute walk every day will strengthen your body's disease-fighting capabilities -- 10 minutes out, and 10 minutes back. That's it!

upwave: Walking workout tips

10. Human connection

According to research published by the American Psychological Association, social isolation weakens immunity and compromises the body's ability to fight infection. Social ties such as marriage, on the other hand, strengthen it. Feeling lonely? Seek the company of others -- it will strengthen your immune functioning.

11. Greens

Green veggies like bok choy, kale and broccoli give your immune system a leg up by ensuring that immune cells in your gut are functioning properly. Crispy Soy Roasted Kale Chips, anyone?

This article was originally published on upwave.com.

[Charlize]

In the rehabs i've been to after heart procedures they have always recommended stress reduction. I love this list. The one i almost like best from the nurses is to watch comedies on TV not horror films. That is one reason why i try to get most of my news(a horror show) from John Stuart and Colbert.

As a veggie i've got the food covered and due to AA i get and give lots of hugs. Meditation is also part of a daily routine now. It has helped i'm sure and hopefully it will help keep me around long enough to continue to enjoy this beautiful life.

Hugs,

Charlie

[Guest meaenglsh]

its good you are putting AA to use! never thought of it that way. i'm reaching out to old friends i tried to shelter from my being trans. i guess it was a morbid reaction on my part. i was cutting people off. i got in my hugs at a friends house yesterday. i'm approaching friends differently new seeing the practical application of touch and association. this is key for me or else i would just isolate myself. i am also noticing networking with real bodies does present a knowledge turnover that is helpful. surrounding myself with friends that want to evolve and get better is very very good. knowing how things work biologically with association helps with marathoning with friends. its necessary for me to redevelope social skills and this can wear you out! it sure wears me out. so i schedule with care and only do what i can do comfortably. this sort of real time association is helping me see clearly online association which has its good and bad points. one of the good points is i can type very fast now!