The winter season is here! The season of snowballs and sledding... it is also the season of colds and flu. Worse, the appearance of H1N1 virus. Avoid sickness. Boost your immune system. Discover simple ways to improve your immune system by following the simple tips below.

1. Eat plenty of fruits, vegetables, and whole grains. They are the best defense of your body against harmful bacteria and infections. Fruits and vegetables contain antioxidants that help neutralize free radicals and protect cells.
2. Eat foods rich in protein. Low-protein diets are high in carbohydrates that easily get converted to glucose, resulting to spiked blood sugar and stressed pancreas and immune system.
3. Think fats. Good, healthy fats like olive oil, canola oil and nuts improve cellular function. Saturated fats end up in your cell walls.
4. Drink lots of water. People experience headaches because they lack water. Thirst and headaches are signs of dehydration. The amount of water you should drink (in ounces) is equivalent to half of your body weight (in pounds).
5. Quit your coffee habit. Although marketing researches says coffee and chocolate are good sources of antioxidants, caffeine robs the vitamins and minerals in your body. It can also cause dehydration. Thus, make sure you drink two more glasses of water for each cup of coffee you drink.
6. Stop drinking soda. Aside from the issue of tax being put on the sale of soft drinks, they contain caffeine, carbonation, sugar preservatives, artificial coloring, and preservatives.
7. Make a habit to take your vitamin C every morning.
8. Stop smoking.
9. Drink alcohol moderately.
10. Get sufficient rest and sleep. Your body needs a full night's sleep, maybe 6 to 10 hours each night. Studies show that sleep is relative to balanced hormone levels, keeping weight down, clear thinking and reasoning, improved mood, and vibrant, healthy skin.
11. Moderate, regular exercise can boost the immune system. It pumps the blood, which helps our heart, muscles and organs work better.
12. Maintain a healthy weight.
13. Avoid infection. Wash your hands with soap and water for at least 20 seconds. Scrub all sides of your hands, fingers and underneath your fingernails. If soap is not available, use a hand sanitizer.
14. Undergo medical screening tests regularly. Make sure the tests done are according to your age group and risk category.
15. Nurture yourself. Chill out. Take a break. Spend time with family and friends. Get yourself a massage or a hot shower. Walk your dog. Pet the cat.
16. Avoid stress. Chronic stress can severely hurt your immune system. Sore throat or cold are manifestations that you are harassed or anxious. Create a living space of harmony and joy. Happy people have lower tendency to get sick.

A healthy lifestyle is your first line of defense and one that you can control.