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Everyone from your parents to your partner reminds you about the rules for feeling your best: Eat smart, get plenty of sleep, find your inner Zen - yada, yada, yada. That advice gets old real fast, unless you dig deeper and understand why those tried-and-true tips add up to a healthier you. Think of it this way: If we're all being exposed to the same nasty germs, how come only some of us get sick. The difference between who's laid up in bed and who's putting Jillian Michaels to shame comes down to immunity. Over the past several years, researchers have uncovered fascinating details about how our systems respond to pathogens on a cellular level. Case in point: One in 12 people infected with the common cold virus shows - wait for it - zero symptoms, a study from McMaster University in Canada suggests. Let that sink in for a sec. If you shore up your immune system now, it can beat down invaders before you ever say "Achoo!" Studies like this have given us more insight than ever into how to protect ourselves from illness, whether it's a sinus infection or cancer. We tapped into the new know - how to bring you 15 ways to turn your body into Fort Knox.

1. Floss It Up: The bacteria that causes gum disease also appear to trigger inflammation throughout the rest of the body. Running some floss through your pearly whites at least once a day could protect you from both heart disease and cancer, adding 6.4 years to your life, says Michael F. Roizen, M.D., author of The Real Age Makeover. Who knew a little string could wield so much power?

2. Enjoy a Good Poke: Not that kind of poke - we're talking about acupuncture. Data suggests it stimulates the body's "natural killer" (NK) cells (yup, that's their real name), which put the kibosh on viruses and other illness inducers, so you get sick less frequently. Schedule an appointment four times per year, at the change of the seasons, suggests Marc Sklar, L.A.c., who practices in San Diego.

3. Hit the Hay: Between work, family and friends, it's tough to squeeze everything you need to do into a measly 24-hour day. Unfortunately, sleep can't be the thing that gives. Studies show that even minor deprivation can cause an inflammatory effect in the body. This autoimmune response throws all of your major systems (digestive, cardiovascular, and central-nervous) out of whack and can set the stage for several diseases, including heart disease, arthritis, diabetes, and depression. To maintain balance, you really do need to log seven to nine hours each night, says Mark Liponis, M.D., medical director of Canyon Ranch Health Resort in Lenox, Massachusetts.

4. Sweat Your Butt Off: You may think your muscles hate you during your morning job, but your immune system is loving it - we swear! Engaging in at least 30 to 40 minutes of aerobic exercise every day helps strengthen your virus-destroying T-cell and antibody response, advises Liponis. People who don't exercise also tend to have higher levels of C-reactive protein, which the liver produces in response to inflammation - a big, waving red flag that your immune system is spinning its wheels.

5. Treat Yourself to a Massage: Most of us consider a pro session a birthday splurge or once-in-a-while luxury, but research has shown that regular rubdowns offer legit health benefits. According to a pilot study published in The Journal of Alternative and Complementary Medicine, even a single 45-minute Swedish massage raises levels of a key antibody in healthy women. Now the question is, whom can you convince to give you a back rub tonight?

6. Crank Your Spotify: Another reason to blast your best Britney/Beyonce mix? Listening to upbeat dance music for just 50 minutes can instantly boost your levels of a protective antibody that helps destroy bacteria and viruses. Bonus: It also lowers the levels of the stress hormone cortisol, which compromises immune function.

7. Make Like a Pretzel: Not only will time on the yoga mat help you achieve balance, but it'll do the same for your immunity. Washington State Universtiy researchers found that breast cancer survivors who practiced lyengar - a specific form of yoga that emphasizes precise alignment - three times a week for eight weeks displayed lower levels of a protein that gets triggered in response to stress. Looking for a more low-key style? Give hatha yoga and rhythmic breathing a whirl. University of Texas scientists found it increases levels of disease-fighting antioxidants.

8. Schedule Face Time (NOT FaceTime) With Friends: Remember those folks you used to have brunch with on the regular? The ones who populate your social news feed with hilarious videos and lists? It's time to bring the band back together in real life. People with a strong social support network offline tend to live longer than those who are more withdrawn, and a study of first-year med students at the Ohio State University could give a clue as to why: Those who scored highest on tests measuring loneliness had fewer bacteria- and virus-whupping NK cells than their connected peers.

9. LOL - Literally: Turns of your YouTube animal-bloopers marathon is more than just an afternoon distraction: aside from relieving tension, a good laugh - or the anticipation of one - can increase the number and functionality of NK cells, other T cells and antibodies, as per research out of Loma Linda University in California. Your boss can't argue with that, right? Right.

10. Put Your Back Into It: Tucked just behind your breastplate is your thymus, a pint-size gland where your T cells grow and mature. It basically captains your whole central nervous system, and if it gets overworked, you're more likely to experience recurring bacterial or viral infections, allergies and fatigue. James Forleo, D.C., author of Health is Simple, Disease is Complicated, recommends a chiropractic adjustment, which research suggests can help prevent immunological imbalance cause by misalignment's in the spine.

11. Take a Deeeep Breath: It's easy to take respiration for granted - after all, the process just happens without us having to think about it. But researchers from the University of Wisconsin-Madison found that healthy people who completed an eight-week course in mindfulness meditation and learned to pay attention to their breathing patterns produced significantly more antibodies in response to a flu vaccine than a control group. Wanna try it yourself? For at least 20 minutes each day, sit quietly and concentrate on slowing your inhale-exhale cycle. Repeat the process anytime you're feeling distracted or stressed.

12. Taste the Rainbow: Forget Skittles - think oranges, berries, and spinach. Color equals antioxidants, which wipe out disease-causing free radicals. Aim for six to eight servings daily, plus a cup of cruciferous green veggies at least three times a week, says Michelee Babb, R.D., a nutritionist in Seattle.

13. Dial Down the Sugar: You certainly don't have to deny your sweet tooth entirely, but it's a good idea to cut back on foods and drinks that list sugar, cane juice or sucrose in the firs three ingredients. Each of those cloying substances dampens the effectiveness of your white blood cells, making it harder for your body to fight off invaders. Instead, opt for nibbles that have been enhanced with agave nectar, fruit juice, or honey.

14. Embrace Garlic Breath: Vampire jokes aside, the onion cousin does a lot of good when it comes to warding off evil (microbes, that is). One or two cloves of garlic a day is enough to provide antibacterial advantages, says Lise Alschuler, N.D., fellow of the American Board of Naturopathic Oncology.

15. Drink More Tea: Even if you're a Starbucks Gold Card-carrying member of Team Coffee, consider sipping two to four cups of black, green, oolong, and pekoe brew every once in a while. Research suggests that L-theanine, a compound found in those four varieties, may help T cells defend against invading bacteria. Plus, you'll get a boost of amino acids, antioxidants, and dietary phenols, which inhibit the growth of harmful bacteria in your gut. Take it plain (without milk or sugar) to get the biggest benefits.

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