When the weather is cold, we naturally spend more time indoors. But this can also increase the likelihood of getting sick with a cold or the flu. Fortunately, there are steps we can take to boost our immune system.

Nathalie Beauchamp, D.C., IFMCP, an Ottawa-based doctor of chiropractic and certified functional medicine practitioner with the Institute of Functional Medicine, recommends these four simple tips, that when followed, can make a difference in the health of entire families:

1/ Eat Healthy. Eat like your health depends on it by having a daily smoothie and chowing down on deep greens like kale and spinach, deep reds like beets, berries and red peppers, as well as other fruits and veggies like oranges and carrots.

2/ Get More Active. Regularly doing exercises that you enjoy whether it’s Zumba, dancing, swimming, walking or running also strengthens the immune system. Doctors have found that exercise provides a boost to the cells in your body that attack bacteria. 

3/ Do a Mental Detox. Research has revealed that stress weakens the immune system. Reducing your stress and avoiding chronic stress by reading a book with a light topic, having coffee with a friend, turning off the TV, putting down your smartphone, meditating or taking a bath with essential oils and relaxing salts can help make your brain, mind and immune system healthier.

4/ Take Daily Supplements. The health of your gut also plays a crucial role in the optimization of your immune system function and taking probiotics, as well as taking a good quality vitamin with a high rate of absorption may help.   

Dr. Nathalie, whose latest book titled, Hack Your Health Habits: Simple Action-Driven, Natural Health Solutions for People On the Go! says chief among them is cutting back on sugar. "It is a fact that sugar can depress the immune system by reducing the ability of white blood cells to kill germs by up to 40%, from anywhere between 30 minutes to five hours after ingestion," she says, adding that drinking alcohol has a similar effect on immunity.

Photograph by Sanja Radin / Getty Images