Build up your immunity

Control your stress levels

A little stress seems to give immunity a boost, but chronic stress has the opposite effect. Researchers have measured the drop in the activity of disease-fighting T cells and the delayed production of antibodies in people suffering from long-term stress. When researchers at Carnegie Mellon University in the US sprayed a cold virus into the nostrils of 400 volunteers, the found that those who said they were the most stressed were almost twice as likely to catch a cold as those who were least stressed.

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Learn to let go

For instant stress reduction, try progressive muscle relaxation. Give yourself a 10-minute break and find a quiet, comfortable space. Close your eyes, then tense and relax each muscle group in turn, starting with your feet and working upwards.

Recognise the danger signs of depression

Being depressed is a serious drain on your immunity. US researchers have shown that women with mild to moderate depression have physical changes in their immune system, which makes it harder for them to fight off disease. Never ignore how you feel, as there are effective treatments for depression. US researchers discovered that while people with untreated depression had lower immunity, those receiving treatment had normal levels.

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Say no to sugar

As well has having no nutritional benefits, there\'s evidence that sugar can actually depress the immune system by reducing the activity of white blood cells.

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Don\'t over-exercise

While moderate exercise - 30 minutes to an hour on most days of the week - can boost health and immunity, overdoing it with long periods of intense exercise can actually depress your immune system, leaving you more vulnerable to minor infections for up to 12 hours afterwards.

Drink only in moderation

Heavy drinkers have weaker immunity and are more likely to get infections than moderate or non drinkers. It\'s though that alcohol may interfere with the ability of the white blood cells to go to the sites of injury and infection, and it\'s not just long-term drinking that\'s risky. Research suggests that even isolated episodes of binge drinking - as little as two-thirds of a bottle of wine for women - may temporarily depress your immunity. Stick to the safe drinking limits: two to three units a day and no more than 14 units a week for women, with at least two alcohol-free days a week.

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Control your sun exposure

A little sunshine is important for your body\'s production of vitamin D, but large doses of sunlight will not only damage skin cells, increasing the risk of melanoma and other skin cancers, but will also lower your immunity and increase your risk of infection Never allow yourself to get sunburned. Wear sun-protective clothing and use a sunscreen of at least SPF15 in sunny weather.

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Give up cigarettes

As well as increasing your risk of stroke, heart disease and many cancers, smoking has been shown to suppress the activity of the body\'s immune cells and deplete levels of vitamin C. The good news is that quitting has fast results - 30 days after you stop, your immune responses will improve.