he shopping. The decorating. The parties and school pageants. The holidays are an endless list of to-dos and social plans squeezed into a very tight time frame. The last thing you need is for a cold to spoil your holiday plans.

However, there are several things you can do to boost your immunity during this hectic time of year to fend off an illness. But first, it helps to understand what compromises our immunity.

Boost Your Immune System

Most of us assume that illness results from exposure to someone or something carrying a virus. However, exposure doesn’t always lead to illness. “A weak immune system in conjunction with exposure leads to illness,” says Judy Burgio, founder of Health Synergy in Mill Valley, Calif. And the biggest culprit in compromising our immunity is stress, both physical or emotional. Stress lowers the body’s defenses, which then makes it susceptible to illness when exposed to a virus.

	Acupuncture and Chinese medicine are other effective ways to boost your immunity.

Sugar is another foe of the immune system. “One serving of sugar can suppress your immune system for up to eight hours after you’ve eaten it,” says Burgio. Just so you know, that can of soda, large cookie, or Chai latte counts as one serving of sugar. And don’t forget about alcohol, which also can be high in sugar.

Finally, a lack of exercise influences our immunity. Aerobic exercise helps to oxygenate the cells in our bodies, creating a less friendly environment in which pathogens cannot thrive. Keep in mind, though, that over-exercising can have an adverse affect on your immunity.

Tips for Staying Healthy During the Holidays

So what can you do to keep yourself healthy during the holidays?

1.Eat and Sleep Well

First and foremost, make sure to get a full night’s sleep, which is at least 7 hours for most adults. In addition, eat a balanced diet that includes protein with every meal and three to four cups of fruits and vegetables each day.

2.Take Vitamins

Don’t forget to take a multivitamin and mineral supplement every day. “Because minerals are bulky and take up a lot of room, a good complete multivitamin and mineral will usually state on the label to take 4 to 6 tablets daily,” says Burgio. Of course, it doesn’t hurt to load up on Vitamin C. While Vitamin C aids your immunity, it won’t prevent a cold if you’re tired, stressed, or overloaded with sugar.

3. Exercise Regularly

Burgio also recommends getting 45 minutes of aerobic exercise five times a week. That may sound like a lot of time during a season when time is already at a premium, but there a many ways to incorporate exercise into your day. If you’re meeting friends for lunch, for example, walk to the restaurant rather than drive.

4. Try Alternative Medicine

Acupuncture and Chinese medicine are other effective ways to boost your immunity. According to Jordanna Dworkin, a licensed acupuncturist and certified Chinese herbalist in New York City, “there are a number of point protocols utilized to either prevent the common cold or flu, such as the large intestine and stomach.” Other classic acupuncture combinations include “arm and leg points with moxa to increase natural defenses, or lung and kidney to curb external pathogens such as wind and cold from penetrating to the body’s interior,” says Dworkin.

Some of the Chinese herb formulas that can help improve your immunity, according to Dworkin, include Jing Fang Bai Du San, Gui Zhi Tang, Yu Ping Feng San, and Loquat Cough Syrup. Many of these contain herbs that tonify the lungs, warm the body’s interior, protect and boost immunity vitality, and alleviate fever and chills, among other benefits.

5. Get a Massage

Finally, if you’re feeling a lot of stress (and who doesn’t during the holidays?), take the time to get a massage. It can be a very effective way to not only reduce stress, but also improve your sleep. And that can go a long way in bolstering your immunity during this holiday season.