Isolation
Friendship may be Miracle-Gro for your immune system. Research shows that the fewer human connections we have at home, at work, and in the community, the likelier we are to get sick, flood our brains with anxiety-causing chemicals, and live shorter lives than our more sociable peers. In one study, researchers who monitored 276 people between the ages of 18 and 55 found that those who had six or more connections were four times better at fighting off the viruses that cause colds than those with fewer friends.
Quick Fix:
Don't let a jam-packed workday or hectic schedule get in the way of your friendships. Stop by a co-worker's office for a quick Monday morning catch-up, or e-mail/text your friends at night to stay in touch when you're too busy for phone calls.
Short trips to Dreamland
Scrimping on sleep has a powerfully detrimental effect on immunity. The perfect example: college students who get sick after pulling all-nighters cramming for exams. Poor sleep is associated with lower immune system function and reduced numbers of killer cells that fight germs. In fact, University of Chicago researchers found that men who had slept only four hours a night for one week produced half the amount of flu-fighting antibodies in their blood (jump-started by a flu shot) compared with those who slept 7 1/2 to 8 1/2 hours.
Quick Fix:
Turn off the TV half an hour before your usual "curfew" and give yourself some silent time; no music, no commercials, no talking. Spray lavender-scented mist over your pillows and bed sheets. Drink a chamomile tea after dinner. Sometimes, getting quality sleep is worth more than that extra 30 mns you need.
You're a Debbie Downer
Studies show that glass-half-empty types don't live as long as those who look on the bright side. When pessimists put a more positive spin on the calamities in their lives, they have less stress and better health. A classic UCLA study found that law students who began their first semester optimistic about the experience had more helper T cells mid semester, which can amplify the immune response, and more powerful natural killer cells, than students who had a more pessimistic perspective. One reason could be that optimists take better care of themselves. It could also be due to less stress-related damage to the immune system, such as killer cells that suddenly become pacifists.
Quick Fix:
Personality is tough to change, look for reasons — however small — to feel lucky every day. Sounds hokey, but try striking up a dinner table conversation with your family where you all share a couple of good things that happened every day.
You bottle up emotions
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 percent longer to recover from injuries than those who manage to stay positive and affectionate during their quarrels.
Quick Fix:
Keep a journal even if it's a drawing one. Give your couple at least 30 minutes a week to discuss (not shout) things that have bothered you, as well as the great things that you shared together, the past few days. Don't be afraid of therapy; think of it as someone who is there only to listen about your venting without any judgement. After all, there is no better investment than your body and mind.
