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The 5 Worst Things You Do to Your Immune System

The 5 Worst Habits That Damage Your Immune System

We are excited to share one of our fave stories from Prevention here on FitSugar!

Kick these surprising habits to keep colds, flu and other bugs at bay.
By The Editors of

Staying healthy isn't just about using hand sanitizer and avoiding coughing co-workers. It turns out some pretty surprising daily habits — like how you fight with your husband or whether you stay up late for Letterman — can impact how well your body fends off colds, flu and other pesky bugs. Here's a list of science-backed tips to add to your stay-healthy arsenal today.

1. You Avoid the Water Cooler
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.


What to do: 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.

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2. You Often Feel Tired
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.

Keep reading to learn how to keep your immune system strong after the break.

What to do: Most adults need between seven and nine hours of uninterrupted rest every night, but how you feel in the morning and throughout the day may be a better gauge. If you're tired when you wake up in the morning, you're not getting enough — sleep, or maybe not enough quality sleep.

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3. You Act Like 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.

What to do: 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.

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4. You Bottle Up Your Moods
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.

What to do: Don't keep what's bothering you bottled up. People with type D personalities — those who keep their opinions and emotions hidden — have killer T cells that are less active than those found in more expressive peers.

5. You Don't Stash Pens in Your Purse
Having your own supply of dime-a-dozen plastic ballpoints might just keep you from picking up a virus. Cold and flu germs are easily passed through hand-to-hand contact, says Neil Schachter, MD, a professor of pulmonary medicine at Mount Sinai School of Medicine and author of The Good Doctor's Guide to Colds and Flu. Any way you can avoid touching public objects — such as the communal pen at the bank — will cut your risk.

What to do: "When you get up in the morning, don't leave the house without a pen in your pocket or your purse," Schachter suggests. "Take your own wherever you go, and use it instead of the doctor's, the delivery guy's, or the restaurant waiter's"

Read on for other habits you need to quit to boost your immune system

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