So, what can you and your family do to stay well this year? It’s simple: strengthen your immune system from the inside out. Here are 5 ways to do it:

1. Avoid sugar.

Nancy Appleton, author of the book Lick The Sugar Habit gives 76 ways sugar can affect your health according to 111 studies. Here are a few:

• Sugar suppresses your immune system and impairs your defenses against infectious disease.
• Sugar can contribute autoimmune diseases such as arthritis, asthma, and Multiple Sclerosis.
• Sugar contributes to irregular and uncomfortable bowel movements.
• Sugar can contribute to hemorrhoids and varicose veins.

2. If your immune defenses get triggered, don’t rely on cold medications.

When you get sick, the fever, cough, and runny nose are there for a reason — to help you fight and eliminate the illness. If you always rely on cold medications, you may be affecting your immune system’s strength. A study at the University of Maryland showed that people who break their fever when they get a cold or the flu stay sick 3.5 days longer than people who let the fever run its course. Before taking your cold medication, please consult with your MD, to see if it’s necessary.

3. Get adjusted.

One of the most beneficial things you can do for your immune system is to get spinal adjustments. Studies show that every time you get adjusted, your Interleukin-2 (IL-2) levels go up immediately. IL-2 is what your body uses to kill viral and bacterial assaults. Chiropractic adjustments reduce nerve pressure and have been shown to help increase white blood cells throughout the body. Our white blood cells are what help destroy invaders like bacteria and viruses and remove them from the body.

4. Learn how to distress naturally.

Anxiety and stress contribute to a weaker immune system. When you are stressed or anxious, find an activity that will calm your nerves like yoga, reading, or meditating. When you do activities that relax you, you’ll be able to believe in yourself to change your negative thoughts into positive ones.

5. Regular exercise is a proven immune system booster.

Exercise helps to reduce stress, boost the circulation of white blood cells, and increase oxygen carrying capacity. Exercising at a high intensity for 12 minutes a day can help you save time as well as burn fat and build lean muscle and allow your body to have the energy it needs to function at a high level. Getting proper sleep every night and allowing your body to heal is one of the most important aspects to building a strong immune system. When sleep deprived, your body doesn’t have enough time to heal.