It’s a good time to bolster your immunity to get you through this flu season. When it comes to immunity-boosting, eating right and supportive supplements are very important, but they are not the only lifestyle choices to focus on. Here are some good habits to adopt for strong immune health:

1) Make sleep a priority.

Adequate sleep will allow your body to focus on repair and bolster your body’s immune defenses. Prioritize 7-8 hours per night!

2) Focus on stress-reduction.

Stress is not a friend to the immune system. So, upping your unwinding time is a great strategy for bolstering immune function. Consider adding more meditation, nature-time, or bath-time into your health routine.

3) Head to the sauna.

The sauna is not only wonderful for combatting stress, but it also enhances the function of disease-fighting white blood cells. Make the sauna a frequent habit in your weekly schedule. Research suggests that 4-7 times per week is most beneficial. Aim for about 14-20 minutes per session. If you don’t have an at-home sauna, check the amenities of gyms and spas in your area, and consider investing in a day pass or facility offering. You can also head to a sports rehabilitation center like FICS x PRTL.

4) Expose yourself to the cold.

Evidence shows that brief cold exposure may stimulate the immune system. It may also support immune function by contributing to improved sleep. Finish your showers off with 30-60 seconds of cold water.

5) Prioritize movement.

Movement helps keep the immune system up to speed. Add movement into your routine where you can, such as by starting your day with 10 minutes of yoga, breaking up your sedentary behavior with ‘exercise snacks’ or opting for the stairs instead of the elevator!

6) Get a few minutes of daily sunshine.

15 minutes of daily sun exposure can increase vitamin D production, which contributes to improved immunity. This habit may also contribute to improved sleep and boost your mood.

7) Stay hydrated.

Hydration is important for immune function. It can help moisturize the lungs and encourage the flow of mucus, eliminating the conditions which would allow infections to thrive.

8) Keep your hands clean.

During flu season (and year-round) it is important to wash your hands, to prevent infection. Be cautious of what you touch and where your hands go afterwards - avoid your eyes, nose and mouth. Frequently wash your hands with hot water for at least 30 seconds. Avoid air dryers in public restrooms, which tend to spread bacteria!

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Use these tips to prime your immune system to get you through this flu season.