10 Healthy Habits to Avoid Getting Sick

avoid getting sick

In the relentless hustle and bustle of our daily lives, health often takes a backseat until it abruptly demands our attention. The sneezes that signal the onset of a cold, the fever that derails our meticulously planned schedules, and the annual bout with the flu that seems inevitable—these are the intruders that disrupt our lives.

In this blog, we’ll reveal ten scientifically proven methods that put you in control of your health and help you sidestep sickness.

1. Calorie Restriction: Eating Your Way to Health

Research has shown that those who consume 25% fewer calories than the average Western diet are less prone to get sick. [1] Calorie restriction not only helps with weight management but also leads to improved cholesterol, triglyceride levels, and lower blood pressure—key components of a healthier you.

It’s crucial to approach calorie restriction sensibly. It’s not about starving yourself but consuming less than the typical Western diet. Consult with a doctor or a nutritionist to ensure you’re doing it right and maintaining proper nutrition.

2. Vitamins to Strengthen Your Immune System

Before diving into a regimen of immune-boosting vitamins, it’s essential to consult with a healthcare professional. They can identify which vitamins and nutrients your diet may lack and recommend the right supplements for you. A diet rich in essential vitamins like A, C, and D, along with iron and zinc, can keep your immune system firing on all cylinders.

For an added boost, consider incorporating Vitamin E, particularly Tocotrienols isoforms, into your morning routine. Tocotrienols Vitamin E offers a holistic approach to safeguarding and elevating your health. They promote heart health, metabolic balance, bone strength, skin vibrancy, cognitive function, and graceful aging.

3. Embrace the Great Outdoors

Sometimes your body is simply craving a breath of fresh air. Step outside and take in the benefits of clean, outdoor air. It offers a respite from indoor germs and gets you moving, which is crucial for your overall well-being.

Whether it’s a brisk walk, a picnic, hiking, or even yard work, make an excuse to immerse yourself in the fresh, clean air. Your immune system will thank you for it.

4. Prioritize Regular Exercise

Engaging in regular cardio workouts can do wonders for your immune system. Not only does it help with weight management and inflammation, but it also increases your white blood cell count. These white cells are your body’s frontline defenders against harmful bacteria and viruses. [2]

If cardio isn’t your thing, any form of exercise that strengthens and tones your body can enhance your immune system’s strength. As long as you’re up and moving, you’re taking a significant step towards a healthier, sickness-free you.

5. Opt for a Balanced Diet

A balanced diet is one of the simplest ways to maintain a strong immune system. Avoid processed foods as much as possible, as they can compromise your body’s strength. Instead, prioritize proper nutrition and stay hydrated by drinking enough water.

Incorporate a rainbow of colors into your meals, especially green, leafy vegetables packed with immune-boosting proteins. Superfoods like apples, garlic, oranges, and ginger are loaded with essential vitamins and minerals that can help you stave off illness.

6. Get the Flu Vaccine

If you’ve tried all the above strategies and want an extra layer of protection, consider getting the flu vaccine. Consult your healthcare provider to determine if you’re a suitable candidate. One simple shot can provide you with a year-long defense against the flu.

Since the flu usually peaks around January or February, try to get vaccinated beforehand. Many local pharmacies also offer vaccination services for added convenience.

7. Stress Reduction: Your Path to Wellness

Stress can weaken your immune system and make you more susceptible to illness. The hormone cortisol, produced in response to stress, can block other cells from functioning properly, leaving you vulnerable to even the mildest viruses.

To keep your immune system in top shape, prioritize stress reduction. This means adopting daily habits that lower cortisol levels. Better sleep, regular exercise, and a balanced diet are all essential components of stress reduction.

8. Cultivate a Positive Mindset

Thinking positively can have a profound impact on your health. Research has shown that individuals who maintain a positive outlook and don’t constantly worry about getting sick are less likely to fall ill. Positive thinkers tend to produce higher levels of flu antibodies, strengthening their immunity.

It’s a simple equation: a happier, less stressed you leads to better sleep, improved dietary choices, and more physical activity. All of these factors contribute to a stronger immune system.

9. Practice Good Hygiene

Maintaining good hygiene practices is a fundamental step in avoiding illness. Wash your hands frequently with soap and water for at least 20 seconds, especially after being in public places or touching commonly used surfaces. If soap and water are unavailable, use hand sanitizer with at least 60% alcohol.

Additionally, make sure to cover your mouth and nose with a tissue or your elbow when coughing or sneezing to prevent the spread of germs. Avoid touching your face, especially your eyes, nose, and mouth, as this can introduce harmful pathogens into your body.

10. Prioritize Adequate Sleep

Sleep is often underestimated as a vital component of a robust immune system. When you’re well-rested, your body can effectively fight off infections and illnesses. [3] Aim for 7-9 hours of quality sleep each night to ensure your immune system functions optimally.

Create a bedtime routine that promotes relaxation and quality sleep. This may include avoiding caffeine and electronic devices before bedtime, keeping your bedroom cool and dark, and maintaining a consistent sleep schedule.


Remember, it’s not just about avoiding illness; it’s about proactively nurturing your well-being. Your health is an invaluable asset, and with the right strategies, you can safeguard it and thrive.


  1. Rizza, Wanda, Nicola Veronese, and Luigi Fontana. “What are the roles of calorie restriction and diet quality in promoting healthy longevity?.” Ageing research reviews 13 (2014): 38-45.
  2. Fiuza-Luces, Carmen, et al. “Exercise benefits in cardiovascular disease: beyond attenuation of traditional risk factors.” Nature Reviews Cardiology 15.12 (2018): 731-743.
  3. Owens, Judith, et al. “Insufficient sleep in adolescents and young adults: an update on causes and consequences.” Pediatrics 134.3 (2014): e921-e932.

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