While it’s impossible to eliminate the risk of illness entirely, there are proven strategies that can significantly reduce your chances of getting sick—and enhance your overall well-being in the process. Everyday exposures, from crowded offices to busy grocery stores, make total avoidance unrealistic.
However, by focusing on a few key habits—such as prioritizing quality sleep, managing daily stress, and maintaining a nutritious, Healthy balanced diet—you can strengthen your immune system and build resilience against common colds, the flu, and other infections.
Taking proactive steps toward your health doesn’t just help prevent illness; it supports long-term vitality and energy. In this guide, you’ll find 12 practical, evidence-based tips to help you stay well throughout the year.
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Eat fruits and vegetables
Incorporate plenty of fruits and vegetables into your diet to boost your immune health. These foods are packed with essential vitamins, minerals, and antioxidants that play a crucial role in maintaining a balanced diet and supporting your body’s natural defenses.
Nutritional deficiencies can weaken the immune system, making you more susceptible to infections. By regularly consuming a variety of colorful fruits and vegetables, you provide your body with the nutrients it needs to fight off illnesses and promote overall wellness.
Get vitamins
Ensure you’re getting enough essential vitamins—particularly vitamins A and D—to help strengthen your immune system and reduce your risk of infection. Deficiencies in these vitamins have been linked to increased susceptibility to illness. You can support your intake through a variety of nutrient-rich foods:
Vitamin A sources include sweet potatoes, carrots, spinach, broccoli, mangoes, red bell peppers, cantaloupe, eggs, chicken breast, beef liver, and dairy products.
Vitamin D can be found in yogurt, kefir, milk, fortified orange juice, mushrooms exposed to UV light, and fatty fish like salmon, tuna, and sardines.
If you’re unable to meet your daily needs through diet alone, supplements are widely available. However, always consult your healthcare provider before starting any new supplement to ensure it’s safe and appropriate for your needs.
Get enough sleep
Getting adequate sleep is essential for a healthy immune system. Consistently sleeping at least 7 hours each night—as recommended by the Centers for Disease Control and Prevention (CDC)—can enhance your body’s ability to defend against infections. During restful sleep, the body releases cytokines, specialized proteins that play a key role in regulating immune responses and fighting off illness.
In contrast, sleep deprivation can suppress the immune system, making you more vulnerable to viruses and other pathogens. Prioritizing quality sleep not only supports overall wellness but also strengthens your natural defenses, helping you stay healthier throughout the year.
Consume alcohol in moderation
Frequent alcohol consumption can impair immune function and increase your vulnerability to infections. A 2025 study found that both very low and very high levels of alcohol intake were linked to a heightened risk of acquiring infections, being admitted to the ICU, and dying from infection-related complications.
Interestingly, the study noted that moderate alcohol consumption was not associated with an increased risk. These findings suggest that both abstaining entirely and drinking excessively may negatively impact immune health. If you choose to drink, doing so in moderation may help you avoid these risks and better support your body’s ability to fight off illness.
Manage stress
Chronic stress can significantly weaken your immune system, making you more susceptible to illness over time. While it’s impossible to eliminate all sources of stress, learning to manage it effectively can help protect your health. Avoiding unnecessary stressors and adopting healthy coping strategies can reduce the negative impact stress has on your body—especially your immune function.
Effective stress management techniques include:
- Practicing meditation or yoga
- Journaling your thoughts and feelings
- Reaching out to a friend for support
- Spending time outdoors in nature
- Engaging in hobbies like crafting, painting, or music
Incorporating even a few of these practices into your routine can improve emotional well-being and support a stronger, more resilient immune system.
Drink green tea
Green tea contains bioactive compounds, such as catechins, that may help protect against certain bacterial infections by supporting immune function. While early research shows promising results, more studies are needed to fully understand the extent of green tea’s protective effects. Still, incorporating green tea into your routine can be a healthy choice thanks to its antioxidant properties and low caffeine content.
Looking for creative ways to enjoy green tea?
Explore this collection of green tea–inspired recipes, featuring everything from energizing bites to refreshing smoothie bowls—perfect for adding a nutritious boost to your day.
Get a flu vaccine
The Centers for Disease Control and Prevention (CDC) recommends that everyone aged six months and older receive a flu vaccine each year. This is especially important for individuals at higher risk of flu-related complications, such as young children, older adults, pregnant individuals, and those with chronic health conditions. Getting vaccinated not only reduces your risk of contracting the flu but can also lessen the severity and duration of symptoms if you do get sick.
The ideal time to get the flu shot is between September and October, with the goal of being vaccinated by the end of October. For most adults under 65, the CDC does not favor one type of flu vaccine over another, allowing for flexibility in your choice.
Practice good hygiene
Limiting your exposure to germs through good hygiene practices is one of the most effective ways to stay healthy and prevent the spread of illness. Simple, consistent habits can significantly reduce your risk of infection in everyday settings.
Here are some key hygiene practices to incorporate into your routine:
- Shower daily to keep your skin clean and remove bacteria.
- Wash your hands thoroughly before eating, preparing food, or touching your eyes or mouth.
- Use warm water and soap, scrubbing for at least 20 seconds, including under your fingernails.
- Cover your mouth and nose with a tissue when coughing or sneezing, and dispose of it immediately.
- Carry an alcohol-based hand sanitizer for use when soap and water aren’t available.
- Regularly disinfect commonly touched surfaces like doorknobs, keyboards, phones, and remote controls.
These small actions can make a big difference in protecting your health and the health of those around you.
Frequently Asked Questions
How much sleep do I need to support my immune system?
The CDC recommends that adults get at least 7 hours of sleep per night to help maintain a healthy immune response and reduce the risk of infections.
Can taking vitamin supplements help prevent illness?
Vitamin A and D deficiencies are linked to increased infection risk. While getting these vitamins through a balanced diet is best, supplements can be helpful if you’re unable to meet daily requirements. Always consult your healthcare provider before starting supplements.
Is moderate alcohol consumption safe for my immune health?
Studies show that moderate alcohol intake does not increase infection risk, whereas very low or very high consumption may. It’s important to drink responsibly and in moderation.
How does stress affect my immune system?
Chronic stress can weaken your immune defenses. Managing stress through meditation, journaling, exercise, or hobbies can help maintain immune function.
Should I get a flu vaccine every year?
Yes. The CDC recommends annual flu vaccination for everyone over six months old to reduce the risk and severity of flu infections.
How can I reduce my exposure to germs daily?
Practice good hygiene: wash hands frequently for at least 20 seconds, shower daily, cover coughs and sneezes, and disinfect commonly touched surfaces regularly.
Conclusion
While it’s impossible to avoid illness entirely, taking proactive steps to support your immune system can significantly reduce your risk and improve your overall health. Prioritizing sleep, managing stress, eating a nutrient-rich diet, practicing good hygiene, and staying up to date on vaccinations are all powerful ways to strengthen your body’s natural defenses.
Even small lifestyle changes can have a lasting impact on your well-being. By incorporating these habits into your daily routine, you not only protect yourself from common illnesses like colds and the flu—you also build a stronger foundation for long-term health.