As the year draws to a close and the weather cools down, inviting an influx of respiratory viruses with it, the last thing you want is to have flu or a cold limit yourself So what can you do to protect yourself when the season is busier (and people are getting sicker) than ever?

In addition to giving up some of the basics (like washing your hands, proper cleaning and make sure you are up to date on vaccines), when it comes to preventing colds and flu this season, it’s all about focusing on taking care of yourself and supporting your immune health.

Here are some tips from a doctor to help you improve your health and reduce your risk of getting sick this winter.

1. Get enough sleep

Sleep is essential for overall health, and that includes your immune system, which is your first line of defense this flu season. “The best way to avoid getting sick is to go into cold and flu season as healthy as possible. That means – first of all – getting enough sleep. Not getting regular sleep is one of the most common ways we burn ourselves out. ,” Dr. Jaclyn Tolentinoa doctor at Parsley Health Los Angeleshe told CNET in 2019.

Read more: The best thermometers for colds and flu

“Sleep is important for the immune system because your body starts to regulate itself when you sleep. And that won’t happen if you don’t sleep well,” Tolentino said. So what can you do to improve your sleep quality if you’re having trouble getting enough rest?

Many people spend time on screens at night (i.e. TV screens, phone screens, computer screens), which can disrupt your sleep because blue light can prevent your body from producing melatonin, an important hormone you need to sleep well . You can try to limit your exposure to blue light by wearing blue light blocking glasses at night, especially if you have to be on screens before bed. On the other hand, if you have no trouble falling asleep but wake up throughout the night (which is just as bad), you can try several things from changing what you eat, getting a better mattress and pillows to adjust the temperature in your room to help.

2. Eat healthy, nutritious foods

Eating healthy can be especially difficult at the end of the year, as many people are surrounded by rich food and tons of sweets around the holidays. But making sure you eat the right foods can really help support your body and prevent you from catching a cold or getting sick. “The immune system is also inside the gut, which is why it’s good to optimize nutrition. Stay hydrated and eat a healthy, whole foods diet. go heavy on vegetables and try to avoid things like alcohol and processed sugars,” Tolentino said.

Important nutrients Tolentino recommends focusing on are vitamin C, omega-3 fatty acids and vitamin E. Foods that are rich in vitamin C include dark leafy greens, citrus fruits, cauliflower and sweet potatoes. Omega-3? “Good sources of these include salmon, flax seeds, walnuts and chia seeds,” Tolentino said. She also recommends foods rich in vitamin E, such as almonds, beets, asparagus and avocados.

Read more: The Mediterranean diet: benefits, meal ideas and how it works

3. Work on stress management

When you’re faced with year-end work deadlines, lots of parties, holiday shopping, and other commitments, it’s easy to feel run down quickly. And stress can really take a toll on your body and your health, which is why it’s important to try to manage stress in a healthy way during cold and flu season.

“The fall and winter seasons can be hard on our bodies, and when you factor in things like work-related stress and the hustle and bustle and anxiety of the holidays, those things can really make us more susceptible to illness,” Tolentino said. “The most impactful thing you can do to prevent a cold or flu this year is to simply take care of yourself.”

Read more for tips to reduce daily stress and how to improve your sense of well-being.

4. Be careful with alcohol consumption

With the onset of the holiday season comes lots of parties and celebrations. And while there’s nothing wrong with celebrating and enjoying a drink or two, it’s a good idea to be aware of how drinking alcohol can affect your body and its ability to prevent and fight disease.

“Alcohol is detoxified in the liver,” Tolentino said. Because of this, you have to be careful not to overdo it with the drink, as it can damage your liver, which also plays a role in your immune health. Tolentino says a drink or two is normally fine, but if you drink more (like five or six) there may be a problem for your immune system. “Your immune system’s infection-fighting abilities would decrease because alcohol helps increase liver detoxification,” she said. And the reason you don’t want your liver to be overloaded with processing alcohol is because that means your body will have to work harder to fight off colds or other illnesses.

Another disadvantage of drinking alcohol is that it it can disrupt your circadian rhythmwhich means you may not sleep the same. And compromised liver health and sleep isn’t ideal for helping you fight colds and flu this season.