As the end of the year approaches and the weather gets colder, leading to an influx of respiratory viruses, the last thing you want is to have the flu or a cold put you aside. So what can you do to protect yourself when the season is busier (and people are getting sick) more than ever?

In addition to learning some basic things (like washing your hands, clean properly and assuring me that you are up to date on vaccines), when it comes to preventing colds and flu this season, it’s all about self-care and supporting immune health.

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

1. Get enough sleep

Sleep is crucial to overall health, and that includes your immune system, which is your first line of defense during this flu season. “The best way to avoid getting sick is to enter cold and flu season as healthy as possible. That means – above all – getting enough sleep. Not sleeping regularly is one of the most common to depress us, ” Dr. Jaclyn Tolentinodoctor at Parsley Health Los Angelestold CNET in 2019.

Learn more: The best thermometers for colds and flu

“Sleep is important for the immune system since 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 struggling to get enough rest?

Many people spend time in front of screens at night (TV screens, phone screens, computer screens), which can disrupt your sleep because blue light can prevent your body from producing the important hormone melatonin what you need to sleep well. You can try to limit exposure to blue light by wearing anti blue light glasses at night, especially if you have to be in front of screens before bed. On the other hand, if you don’t have trouble falling asleep but are waking up throughout the night (which is just as bad), there are several things you can try, like changing what you eat, get a better mattress And pillows to adjust the temperature in your room to help you.

2. Eat healthy and nutritious foods

Eating healthy can be especially difficult at the end of the year, since many people are surrounded by rich foods and tons of treats during the holidays. But making sure you’re eating the right foods can really help support your body and prevent you from catching a cold or other illness. “The immune system is also found in the gut, so it’s good to optimize nutrition. Stay hydrated and eat healthy, whole-food foods. Go heavy on the vegetables and try to avoid things like alcohol and processed sugars,” Tolentino said.

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

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

3. Work on stress management

When you’re faced with end-of-year work deadlines, numerous parties, holiday shopping, and other commitments, it’s easy to quickly feel burned out. And stress can take a toll on your body and your health. That’s 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 tough on our bodies, and when you factor in factors like work-related stress, restlessness, and anxiety around the holidays, these factors can really make us more vulnerable to disease,” Tolentino said. “The most effective thing you can do to prevent a cold or flu this year is simply to take good care of yourself.”

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

4. Be Mindful of Alcohol Consumption

With the start of the holiday season, many parties and celebrations are coming. And while there’s nothing wrong with partying and having 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. For this reason, you should be careful not to overindulge in alcohol, as it can affect your liver, which also plays a role in your immune health. Tolentino says a drink or two is normally OK, but if you drink more (like five or six), your immune system may have a problem. “Your immune system’s abilities to fight infections would decrease because alcohol helps increase liver detoxification,” she said. And the reason you don’t want your liver to be overloaded with alcohol processing is because it means your body will have to work harder to also fight off a cold or other illness.

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