Illnesses can strike at any time, but with a few simple habits, you can help to reduce your risk of getting sick. By adopting a few healthy habits, you can strengthen your body’s natural defenses and keep your immune system strong.

Here are 10 healthy habits that can help you to avoid illness:.

1. Eat a Balanced Diet

Eating a healthy, balanced diet is one of the best things you can do for your overall health and well-being. A diet that is rich in fruits, vegetables, whole grains, and lean proteins can help to boost your immune system and reduce your risk of illness.

Make sure you’re eating a variety of foods to get all the nutrients your body needs to fight off infections and keep you healthy.

2. Get Enough Sleep

Getting enough sleep is essential for overall health and well-being. Sleep helps your body to repair and rejuvenate itself and can boost your immune system.

Adults should aim for 7-9 hours of sleep per night, while children and teenagers may need more sleep. If you have trouble sleeping, try establishing a bedtime routine, avoiding caffeine and alcohol before bed, and creating a comfortable sleep environment.

3. Wash Your Hands Often

Frequent hand washing is one of the most effective ways to prevent the spread of illness.

Make sure you’re washing your hands with soap and water often, especially before eating or preparing food, after using the bathroom, and after being in public places. If soap and water aren’t available, use hand sanitizer that contains at least 60% alcohol.

4. Exercise Regularly

Exercise is great for your overall health, and it can also help to boost your immune system.

Regular exercise can help to reduce your risk of chronic diseases, like heart disease and diabetes, as well as help to strengthen your immune system to protect against illness. Try to get at least 30 minutes of moderate-intensity exercise most days of the week.

5. Manage Stress

Stress can have negative effects on your health and well-being, including your immune system. Managing stress is essential for overall health and wellness, and can help to boost your immune system and reduce your risk of illness.

Find healthy ways to manage stress, like practicing relaxation techniques, talking to a friend, or engaging in a hobby you enjoy.

6. Avoid Smoking and Secondhand Smoke

Smoking and exposure to secondhand smoke can weaken your immune system and increase your risk of illness. If you smoke, quitting is the best thing you can do for your health. Avoid exposure to secondhand smoke, which can be just as harmful.

If you’re having trouble quitting smoking, talk to your healthcare provider for help.

7. Stay Hydrated

Drinking enough water is essential for overall health and wellness. Water helps your body to function properly and can help to flush toxins out of your system.

Dehydration can weaken your immune system and make it harder for your body to fight off illness. Aim for 8-10 glasses of water per day, or more if you’re exercising or in hot weather.

8. Practice Good Hygiene

In addition to frequent hand washing, there are other good hygiene practices you can adopt to avoid illness.

Make sure you’re regularly cleaning and disinfecting surfaces in your home and workspace, covering your mouth and nose when coughing or sneezing, and avoiding sharing personal items like towels or utensils.

9. Get Vaccinated

Vaccines are a safe and effective way to protect against a variety of illnesses, including the flu, measles, and others.

Make sure you and your family are up-to-date on all recommended vaccines, and talk to your healthcare provider if you have questions or concerns.

10. Practice Safe Sex

Practicing safe sex is essential for preventing the spread of sexually transmitted infections, some of which can weaken your immune system and increase your risk of other illnesses.

Make sure you’re using condoms or other barrier methods to protect yourself and your partner.