You can actually fight off infections through sleep. Without you realising, important infection-fighting molecules are created while you sleep. Studies have shown that people who do not have enough quality sleep are more prone to getting sick after exposure to viruses. Adults should aim to get 6 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.

Stay hydrated Water plays many important roles in your body, including supporting your immune system. Fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Dehydration can slow down the movement of lymph, sometimes leading to an impaired immune system. Make sure you drink sufficient amount of water to stay hydrated.

Minimise stress Stress is different for everyone and it drains your ability to stay strong. Given the effect it can have on your immune system, it is important to know how to identify stress. The higher the stress, the fewer antibodies and white blood cells produced by the body. Activities that may help you manage your stress include meditation, exercise, yoga, and other mindfulness practices.

Eat whole, plant-based foods Whole, plant-based foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients like vitamins, minerals, fibre and antioxidants. Eating a colourful diet can give you a variety and balance of goodness your body needs to boost your immune system and lower the susceptibility to illnesses.