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Does the thought of cold and flu season coming up scare you? It doesn’t have to. Fall and winter can be the “stay well” season for you if you know which immune system boosters to use.

* Exercise is crucial: It doesn’t take much exercise to improve your immune system, but it does have to be regular. Even 20 minutes 3 times a week can make a difference. Exercise helps because it increases the number of leukocytes (white blood cells that fight infection). Endorphins are also released when you exercise. These are natural hormones that improve your overall sense of well-being and help you sleep better.

* Eat more antioxidant-rich foods for immune system health - A diet rich in antioxidant vitamins and nutrients is another one of the powerful immune system boosters, and it will also help fight infections. When your cells produce energy, they also produce free radicals molecules that can damage cells. Antioxidants help neutralize free radicals so they cant do any damage. Researchers believe that when the balance between free radicals and antioxidants is upset, it can contribute to developing age-related diseases, as well as cancer and heart disease.

* Sleep is an immune system booster - During sleep is when the body repairs and rebuilds the damage that has been done during the day. One study, at the University of Chicago, limited students to four hours of sleep for six nights. Then the students were given a flu vaccine. The students produced only half the normal level of antibodies, meaning their resistance to the flu was not as strong as it could have been. It isn’t exactly clear how sleep helps the immune system function, but is clear that it does. Most adults need 7 to 9 hours of sleep and children need an hour or two more each night.

* Make time to relax - Your immune system can’t function properly under chronic stress. Since you most likely can’t make your life stress-free, the next best thing is to relax on a regular basis. This will help lower your levels of the stress hormone, cortisol, and also help you sleep better, which in turn strengthens your immune system, too.

* Of course, good health habits like encouraging people near you to sneeze into their elbow, washing your hands frequently, and avoiding large crowds are also important to staying well. Since these measures aren’t always realistic, the other immune system boosters are important. You can assume that you will be exposed to illness this season.

* Immune system vitamins - It is always a good idea to take a multivitamin if your diet isn’t as full of fruits and vegetables as it should be. You may need more vitamin A and E, though, to really boost your immune system. Minerals like zinc are also important. Herbs like echinacea and bioflavonoids (beta-carotene) can also help.

* Mind/body tools can help - Self-hypnosis, meditation, and Emotional Freedom Technique can make a difference in the strength of your immune system. In an eight week study, meditators produced more antibodies to a flu vaccine than non-meditators. Even after eight weeks, the difference could still be seen. Meditation has other benefits, too, besides being a strong immune system booster

With so many options for immune system boosters available, it can be a challenge to know how to get started. All the information you need to get started strengthening your immune system.