The flu season is fast approaching, and it’s crucial to take steps to boost your immune system. Healthy immune systems are better equipped to fight off common colds and flu, and may also help protect against more serious infections and diseases.

The good news is there are natural ways to strengthen your immune system. Here are eight things you can do to stay healthy this flu season:.

1. Get Enough Sleep

Sleep is crucial for the body to function correctly and fight off infection. When we sleep, our systems release cytokines, which are essential in fighting off infections and inflammation.

Adults should aim to get at least 7 hours of sleep per night, while children need up to 14 hours depending on their age.

2. Eat a Balanced Diet

The food you eat has a direct impact on your immune system. A balanced diet of fruits, vegetables, lean protein, and healthy fats can help supply the body with the vitamins and minerals it needs.

Vitamin C, found in citrus fruits and dark leafy greens, is key in building a robust immune system, while vitamin D from fortified cereals, fatty fish, and eggs can help regulate the immune system’s response.

3. Stay Hydrated

Staying hydrated is essential in keeping your body healthy. It helps flush out toxins and supports the immune system by carrying nutrients to the cells in your body.

The National Academies of Sciences, Engineering, and Medicine recommend adult men drink 3.7 liters and adult women drink 2.7 liters daily.

4. Exercise Regularly

Moderate exercise can strengthen your immune system. It helps increase the production of endorphins, which can improve the mood and boost your body’s immune response.

5. Wash your Hands

Sometimes the simplest solutions are the most effective. Washing your hands is the most critical barrier to prevent the spread of infection. These tips for hand washing can reduce the risk of catching or transmitting the flu virus:.

Wash with soap and water for a minimum of 20 seconds.
Use a hand sanitizer if soap and water are unavailable.
Always clean hands after coughing or sneezing and after touching surfaces that could harbor bacteria or viruses.

6. Reduce Stress

Chronic stress can wear down the immune system, leaving you more vulnerable to infection and disease. Try to manage stress by incorporating relaxation techniques into daily routines, such as meditation, yoga, and breathing exercises.

7. Get Plenty of Fresh Air and Sunshine

Natural sunlight can help boost the immune system by increasing levels of natural Vitamin D in the body.

Ensure you get a minimum of 15 minutes of sun exposure each day or consider Vitamin D supplements if you live in areas with limited sun in the winter.

8. Incorporate Herbs and Supplements

Many herbs and supplements are known to have immune-boosting effects. Some of the most effective include:.

Echinacea: Known for its antiviral and antibacterial properties, Echinacea is taken as an herbal supplement in capsule or tea form.
Zinc: Zinc is a nutrient that is necessary for immune system function, taking a supplement or increasing dietary consumption can help support the immune response.
Vitamin C: A powerful antioxidant, Vitamin C helps boost the immune system and can be found in citrus fruits or taken as a supplement.
Ginger: Ginger has anti-inflammatory and immune-boosting properties and can be consumed in tea or supplement form.

Follow these eight natural tips, and you’ll enhance your immune system to prepare it better to fight off flu and cold viruses.