Do...

Get enough rest, already

We’ve all heard it by now: sleep is critical to many facets of our health and well-being, including our body’s ability to ward off infection and disease. And still, so many of us are functioning on too few hours of slumber. Skimping on shut-eye means your body is producing and releasing fewer cytokines, the proteins that target infection and trigger your immune response. What’s more, people who are chronically fatigued may not even respond to their flu shot as well. According to one study published in the journal Behavioral Sleep Medicine, the individuals with insomnia showed a significantly weaker antibody response to the influenza vaccine.

Meditate every day

Chronic stress causes the body to produce too much cortisol, the stress hormone, which, over time, lowers your resistance to fighting infection. According to several studies, making a habit of focusing on your breath for even five minutes a day can help to lower your heart rate and nix feelings of stress and anxiety. If you’re not in the habit yet, an app like Headspace or Calm can get you on your way to saying “om” more often.

Exercise often

Regular workouts (outdoors when possible) lower your risk of developing chronic diseases (like obesity and heart disease), as well as bacterial and viral infections, according to a review in the journal Frontiers in Immunology.

Aiming for 30 to 60 minutes a day of intentional physical activity will be a boon for your immune system. As often as possible, aim to move off the treadmill and out of the gym (or home gym), in favour of a brisk walk through your neighbourhood or a distanced HIIT class in a park. Exercising outside has proven added benefits, including stress reduction, restoring mental fatigue and boosting mood.