10 easy ways to boost your immunity: From what you eat to where you sleep, simple lifestyle changes can help your body develop defenses that are not too weak, not too strong, but just right

Shape, March, 2002 by Mary Ellen Strote

is your immune system at risk?

Everyone reacts to stress differently. What overwhelms one person may be a motivating challenge to another. "It's not the situation itself that produces negative changes in your immune system; it's how you perceive it," says wellness expert Barry Bittman, M.D. "Some people don't recognize how strongly they're reacting." To learn if your reactions may compromise your immunity, answer these questions, yes or no.

when stressed, do you:

* get tension headaches?

* breathe faster?

* notice that your heart beats faster?

* clench your jaw or grind your teeth?

* suffer gastrointestinal symptoms, such as stomach gurgling or diarrhea?

* experience muscle tension, such as hunched shoulders or a stiff neck?

* feel nervous and jittery?

* perspire? Get chills or clammy hands?

* become upset or angry, irritable, impatient?

lots of "yes" answers may

mean you react to stress in harmful ways. You need to learn coping skills and long-term relaxation techniques. For immediate stress relief, sit quietly, taking slow, deep breaths; relax your shoulders and jaw; visualize a peaceful place; or listen to calming music. Try to change your mind-set too: If you're bugged by a crying baby at the next table, consider how hard it is for infants to communicate their needs; if you're worried about an upcoming exam, remind yourself that you almost always do fine.

how to stay healthy when you're training hard

Intense or prolonged exercise can impair immunity. In one study, people who ran in a marathon were six times more likely to catch colds than were those who dropped out during training. If you're working out extra hard:

* Limit intense workouts to 90 minutes and take occasional days off.

* Cut back if you're under severe psychological stress, know you've been exposed to a virus or already feel sick. Intense exercise during an infection's incubation phase can make the illness worse.

* Cut back if tiredness persists after training, your morning pulse is elevated or you have trouble sleeping.

* Eat a balanced diet with plenty of carbohydrates; immune-system cells need glucose.