The misery of flu season is upon us. The key to staying healthy: good old-fashioned hand washing and these 5 tips to stay one step ahead of colds and flu:

1/ Reduce refined sugars

Of course, healthy eating is always important for your overall health, but especially this time of year. Sugar can deplete the immune system, making it harder for your body to fight viruses.

In addition to cutting back on refined sugars, focus on seasonal warming foods, such as a stew rich in carrots or sweet potato. Choose honey instead of sugar.

Most of our food should be cooked, because the body can absorb cooked food better. Raw vegetables (salad) serve as a side dish. This comes from Ayurvedic philosophy. The idea is that it puts less stress on your digestion and intestines, which is ultimately the basis of our immune system.

2/ Take medicinal herbs

Adding certain anti-inflammatory plants, through diet or supplements from health food stores, can help boost your immune function. Reishi, curcumin (found in turmeric), and especially astralagus, a herb that has been used for centuries to treat various ailments in Asia. These herbs are known for their general immune support and especially during flu season.

3/ Apply essential oils

They're must-haves for their aromatic powers (opt for diffusers, away from toxin-laden air fresheners), but essential oils also have real benefits for our health. Essential oils are antiviral, antibacterial, and stress-relieving—a triple win—and that can help prevent you from contracting germs.
Some of the best essential oils for natural cold prevention include bay laurel and ravintsara, which are not only tops when it comes to antiviral and antibacterial properties, but are said to support lymphatic drainage and inhibit the buildup of fluids like mucus.

4/ Take enough fresh air

It is imperative that you get plenty of fresh air, even when it is cold (as long as you are dressed appropriately). Flu viruses thrive indoors and are easily passed on this way. In addition, spending a lot of time indoors fuels the vitamin D deficiency that is so common in winter, especially in women. About 2/3 of your vitamin D is produced in the skin under the influence of UV rays from the sun.
In addition, you get up to 1/3 of your vitamin D from your diet: mainly from oily fish (such as salmon and trout). Vitamin D is the key to absorption of the calcium found in food.

5/ Meditate, do Yoga

Another reason to keep your stress levels in check: stress hormones like cortisol suppress your immune system, making you more vulnerable to colds or flu. Meditation, yoga and acupuncture increase immunity by lowering stress hormones. Choose self-care rituals that really bring you peace - whether that's meditation, taking a warm bath or reading a book. Do it regularly. If you have trouble sticking to them, schedule them into your week like you would schedule an important meeting.