Since the COVID-19 pandemic was declared by the World Health Organization on March 11, 2020, maintaining strong immunity and remaining healthy have been two paramount goals. As the winter chill begins, the flu season is inevitably upon us. Luckily, in addition to getting the flu vaccine, there are other ways to protect yourself from falling ill. Here is your comprehensive guide to maintain your health this year, categorized by steps you can take at different times in the day. 

In the morning…

1. Take your vitamins! Vitamin C is an essential addition to your morning routine during the winter months (and all year round, quite honestly!). According to Heathline.com, Vitamin C has been linked to “reduc[ing] the duration of colds.” 
2. Drink water! Staying hydrated ensures that you will not become dehydrated and supports kidney, digestive, heart functionality. 
3. Eat a breakfast with antioxidants and healthy fats. Antioxidants boost your body’s protection against unhealthy pathogens, and healthy fats combat inflammation that can harm your immune system. Oatmeal with berries, nut butter, and chia seeds is a perfect breakfast option for an immunity boost. 

Midday…

1. Exercise! Staying active encourages cells in your immune system to regenerate at a healthy rate and reduces stress. 
2. Reduce your stress, as much as possible. Stress can increase your cortisol levels which also increases your blood pressure and harms your blood flow. Breathing exercises, namely taking deep breaths throughout the day, have been linked to minimizing stress’s negative impact on your physical health. 

In the evening… 

1. Get your rest! Turn off your screens at least half an hour before you hope to fall asleep to protect the circadian rhythm of your sleep and maximize its effectiveness. 
2. Limit sugar intake. Studies have shown that sugar harms your immune system and can also cause inflammation. Try to enjoy desserts with natural sugars, such as fruits, in the evening. Many fruits also contain important vitamins, which is an added benefit to fruit based treats in the evening.