With all the media frenzy it is easy to get sucked in and worry about the news of flu season this year.

Keep reading for a few tips to give your body what it needs to be more resistant to bacteria and opportunistic viruses.

Step #1 Eat fresh and unprocessed foods

Try to have as much fresh and nutritious food as possible, skip the uber processed frozen meals and fast foods. The fresher and more natural the better. You can cook in advance for the week. Variety is also important don’t get stuck in a food rut.

Add garlic, ginger and onions to your meals as they can help you boost your immunity.

Step #2 Stay hydrated

Hydration is super important, it helps flush out toxins, reduces inflammation and contributes to a better overall functioning of all your body systems.

Step #3 Be mindful of your hands

Did you know the average person touches her face 2,000-3,000 times per day? Crazy, I know. Please resist the urge to touch your nose, eyes and mouth, if something is itchy try to ignore it. Wash your hands with a soft soap for at least 20 seconds.

Step #4 Sleep

Lack of sleep is one of the most overlooked factors that can affect your immune system making you more prone to infection and influencing how long it will take to bounce back once sick. Try to sleep at least 8 hours per night. Try some relaxing tea like lavender of chamomile if you have a hard time falling asleep at night and be sure to reduce screen brightness on your computer, TV or mobile device (many now have a night mode or blue light filter that makes it easy to ensure the blue light doesn’t keep you awake).

Step #5 Vitamins and Minerals

Be super mindful of your vitamin and mineral intake. Vitamins and minerals are essential to life and non-negotiable. There are processes in the body that just won’t take place in the absence of them. Don’t assume your body can make them or that food can supply the demand for what your body needs are in each stage of your life. Take your vitamin C, eat oranges, berries and sweet red peppers etc.

Most people in North America are low in vitamin D due to more darkness during the winter months, working extended hours indoors or not spending enough time outdoors.

According to the US National Library of Medicine National Institutes of Health, deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. Vitamin D is also great at helping to prevent tooth decay.

Step #6 Stay positive

Have you ever heard of the Nocebo effect? It is the opposite of the Placebo effect. The Nocebo effect is the ugly sister, it has to do with how the brain works in anticipation of receiving a substance or thinking a thought. It has to do with what you believe, so please stay positive, don’t think you are going to get sick this flu season. Take proactive steps to boost your immune system today.