There are things that we can all do that will help our immune system fight infection. Here are few things you can do to help boost your immunity that have some scientific research to back them up.

1) Vitamin E

Immune cells don’t function properly without proper nutrition. “In an outbreak, a deficiency of nutrients can be as dangerous as not washing your hands,” says Simin Meydani, PhD, director of the USDA Human Nutrition Research Center at Tufts University.  Many people don’t get enough vitamin E, a proven immune enhancer, says Patricia Sheridan, PhD, at the University of North Carolina at Chapel Hill.  The recommendation is at least 15 mg of vitamin E per day. This can be achieved through supplementation. You can also get that in a generous handful of almonds or peanuts.

2) Vitamin D

A recent study suggests that low levels of vitamin D raise the risk of respiratory infection by more than 35 percent. Many researchers suggest that a large portion of the U.S. population is vitamin D deficient. Being out in the sunshine is a natural way to boost vitamin D and you can take a supplement with 2,000-4000 IU a day.

3) Good sleep on a schedule

The quality and consistency of your sleep can influence the ability of your immune system to fight infection. But don’t make a habit of saying up late. Chronic sleep loss decreases the production of chemicals that your immune system uses to fight of colds, flu, and infections.  Studies show that those that were exposed to the cold virus and had insufficient sleep were much more likely to get sick. Keeping about the same bed and wake times can boost immunity. As much as possible, keep your sleep/wake cycle consistent to maintain your natural biological rhythms. There is research that shows sleep consistency can boost immunity.  Something as simple as keeping the similar bed and wake times from day to day can help keep you healthy.

4) Exercise, but not too hard

It’s likely no surprise to you to know that 30 to 60 minutes of moderate-intensity movement such as walking or biking daily gives your body an immune boost. Research has consistently shown an active lifestyle can lead to fewer colds. A recent study observed a 43% decrease in viral upper respiratory infections  in those who exercised most compared to those who exercised least. But, don’t overdo it. Extreme exercise can result in a significant elevation in stress hormones that could potentially decrease your immune system’s ability to fight infection. Like most things, exercise is best in moderation.

5) Probiotics

Recently, researchers have been paying much more attention the good bacteria in our gut. It turns out that our gut microbiome plays an important role in our immune health and fighting off infections to include viruses. As an example, the Bifidobacterium lactis group of probiotics has been found to improve immune function. Supplementing your diet with this probiotic may be one of the best choices to improve your odds of staying health during cold and flu season. You can also get probiotics into your diet by eating food like yogurt and kefir.

6) Keep your nose healthy

Dry air causes irritation to your sinuses. This can result in small cracks in the inner lining of the nasal cavity (nasal mucosa). Those cracks can make it easier for viruses to enter your body. This can be prevented by using a humidifier or by nasal saline drops. Using either can help to re-hydrate the nasal passages and prevent the damage that dry air can cause. Some studies have shown that this can help prevent colds. Nasal saline drops have also been shown to reduce seasonal allergy symptoms.  This works best when used twice daily..