Getting sick in the summer seems like cruel irony, but for many of us it feels unavoidable. From the erratic sleep schedules that come with traveling to the new germ exposure that follows back to school season, a common cold is an unfair but common summer ending.

No matter the season, you can help your body avoid colds by taking care of it. Focusing on immune-boosting foods and healthy habits means you can stay in tip-top shape for all the fun summer has to offer, and more.

  1. Swap your coffee out for tea

    One of the first signs of a cold is that all-too-familiar sore throat. Sometimes, our sore throats are just a reaction to harsh things we’re consuming… like our beloved coffee. Switch out your coffee for smoother tea (with all natural honey, if you’d like!) the moment your throat itch begins.

  2. Get your Zzz’s

    A lack of sleep is one of the primary reasons our immune systems fail us. Think of sleep like a supplement you take every day. Make sure you’re practicing good sleep hygiene habits and making your 8 hours a night a priority.

  3. Go outside in the sun

    Vitamin D is no joke. This essential vitamin is a crucial part of maintaining the balance of our immune systems. Human bodies rely on sun exposure to naturally process Vitamin D, so make sure you’re getting some of it from the outdoors rather than a pill. Don’t forget your sunscreen!

  4. Relax a little

    Stress can throw off even the sturdiest of immune systems. While stressors like work or money might be unavoidable, the ways we handle stress are up to us. Ease your mind by making sure your physical spaces are tidy, giving yourself a self-care night, and practicing other relaxing stress-busting ideas.

  5. Opt for citrus

    Rather than drinking a packet of Emergen-C, opt for foods rich in Vitamin C. Think of it as Vitamin Citrus. A delicious, tangy grapefruit or orange will do wonders for your body. Try to eat the fruit whole rather than juicing it, which will ensure you get the most out of your fruity snack.

  6. Eat your greens

    You should always try to pack your diet with vegetables, but it’s especially important if you feel a cold coming on. Spinach is packed with Vitamin C as well as antioxidants and beta carotene, which can help strengthen your immune system. Broccoli is packed with vitamins like A, C, and E, as well as many other antioxidants and fiber. The key to retaining the healthiest parts of spinach and broccoli is to cook them as lightly as possible.