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 four simple tips. When followed, these strategies can make a positive difference in your health:

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. Also, include more deep reds like beets, berries and red peppers with your meals as well as other fruits and veggies like oranges and carrots.

2/ Get More Active. Doing more exercises that you enjoy regularly, 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. 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, and taking probiotics, as well as taking a good quality vitamin with a high rate of absorption may help.   

Dr. Beauchamp, 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," says Dr. Beauchamp, adding that drinking alcohol has a similar effect on immunity.

Photograph by Sanja Radin / Getty Images