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By Laura A. Magnifico

You’re feeling a little more tired than usual and nothing sounds better than a cozy night in watching movies. Could it be the weather? Or are you getting sick?

Cold and flu season has hit its peak and it seems like everyone around you is coming down with something. According to the Centers for Disease Control and Prevention (CDC), 5 to 20% of the US population gets hit by the flu each year. 

Some people, however, seem to never get sick. When the rest of us are coughing, sneezing and sniffling, they’re enjoying the winter months in the peak of health. 

So, what’s their secret? They’ve taken action to up their defense against those wretched seasonal bugs. And guess what? You can, too. Here are seven habits of people who hardly ever get sick.  

1. They Roll Up Their Sleeve

The best thing you can do to prevent the flu is to get the flu shot. Flu vaccines are designed to protect against the most common viruses of the season. 

Besides the miserable symptoms that arise from the influenza virus — fever, chills, body aches, fatigue and headache — for some, the flu can lead to more serious complications. This is especially true for children under 5 years old, pregnant women and the elderly. The CDC estimates that more than 200,000 people are hospitalized from complications stemming from the flu every year. Do yourself, and those around you, a favor by getting vaccinated yearly. Click here for more information about the flu shot. 

2. They Keep Their Hands Off 

You may already know how important it is to wash your hands with soapy water on the regular to avoid the spread of germs. But on top of keeping your hands squeaky clean, it’s also key to keep them off your face. The flu virus is most commonly transmitted through droplets released into the air when an infected person sneezes or coughs (that's why it's so important to cover your mouth and nose!). Yet another way to pick up this bug, though it’s less common, is by touching a surface that’s been recently infected with the virus and then touching your mouth, nose or eyes. 

Sounds simple enough, right? Maybe not. The average person touches his or her face 18 times an hour — so pay attention, and keep your hands where you can see them.  

3. They Keep Their Stress Level Down

Stress is inevitable, and even the highly immune experience it. Whether it’s work pressures, family problems or financial hardships, life is full of stress triggers. People who are under chronic stress, the kind that’s ongoing, like long-term relationship problems or loneliness, however, tend to have lower white blood cell counts. Why is this a problem? Because white blood cells are the body’s disease fighters, so lower levels of these cells can leave you more susceptible to colds. And once you catch that cold or flu, stress may make your symptoms worse. To help keep your stress levels in check, try to carve out time for a little relaxation, every day. Meditating, practicing yoga, learning some deep-breathing exercises or going for a walk around the neighborhood are all options that may lower your stress level. Click here to learn more ways to stay stress-free. 

4. They Eat Nutrient-Rich Foods Daily

The age-old saying “you are what you eat” holds true when it comes to immunity. The more nutritious your diet, the better chance you have of fighting nasty illnesses. To reap the benefits, eat a balanced mix of foods rich in vitamins and minerals every day — not just during the flu season. According to the Cleveland Clinic, these particular vitamins are key for giving your immune system a boost:  

• Vitamin C, found in citrus fruits, leafy green vegetables
• Vitamin E, found in almonds, peanuts, hazelnuts and sunflower seeds 
• Vitamin A, found in carrots, sweet potatoes, pumpkin, cantaloupe and squash 
• Vitamin B6, found in bananas, chicken breast, cold-water fish such as tuna, baked potatoes and chickpeas
• Vitamin D, found in fatty fish (salmon, mackerel, tuna and sardines)  
• Folic acid (folate), found in beans and peas as well as fortified foods, such as enriched breads, pastas, rice and other 100% whole-grain products 
• Iron, found in beans, broccoli, kale, lean poultry and turkey
• Selenium, found in garlic, broccoli, sardines, tuna, Brazil nuts and barley

5. They Moisturize… Their Homes 

“Running a humidifier is a great way to keep the cold and flu at bay,” says Clark Kebodeaux, Pharm.D., assistant professor of pharmacy practice at St. Louis College of Pharmacy. “Viruses thrive in low-moisture environments and placing a humidifier in the bedroom can help. Aim to keep the house between 40 and 60% humidity.” You can measure the amount of water in the air with an inexpensive gadget called a hygrometer, which can be found at your local hardware store.   

6. They Catch Enough Zzzs

Lack of sleep not only makes you feel groggy and sluggish the next day. Over time, it can do a number on your immune system. Why? When you sleep, your immune system releases infection-fighting cells, proteins called cytokines, and antibodies that help fend off germs and viruses that can make you sick. If you’re not getting enough shut-eye, you won’t have enough of the resources you need to battle nasty invaders. Experts suggest that adults get 7 to 8 hours of sleep each night.

7. They Get Their Fitness On 

The benefits of exercise are unmatched — it helps with weight control, boosts energy, strengthens bones and improves overall health. One more bonus to add to the books? It also helps prevent respiratory illnesses. While medical experts haven’t pinpointed the exact reason, they believe the following factors play a role: 

• Exercise may help purge harmful bacteria from the lungs and airways.
• The rise in body temperature during physical activity may prevent bacterial growth and help the body fight an infection.
• Exercise reduces the release of stress-related hormones, which experts agree can weaken the immune system. 

But remember: while exercise is good for you, don’t overdo it. If you already exercise regularly, don’t add intensity to your routine just to get an immunity boost. And if you’re feeling a cold coming on, rest is probably best. 

Sometimes, despite your best efforts, the cold or flu bug may still bite. But by adopting these seven healthy habits, you’ll up your chances of coasting through the season cough and sniffle free!

Published on December 28, 2015. 

Laura A. Magnifico is a freelance writer living in Stamford, CT.