Eat well

A diet rich in fruit and vegetables can help you avoid many health problems. Foods rich in vitamins A and C such as citrus fruit, dark blue and red berries, mangoes, apricots, carrots and beetroot support the immune system.

Avoid alcohol

We know this seems boring, but drinking excessive amounts of alcohol is bad for immune cells, which become disorientated and confused… just like us!

Drink plenty of water

Drinking adequate amounts of water, or staying hydrated, is the first rule of health and nutrition. Our bodies can supposedly last weeks without food, yet just a few days without water. This makes sense when you realize our bodies are made up of about 60% water and that being dehydrated can affect us both physically and mentally.

Get more sleep

Achieving restful sleep each night (8 hours) helps the body repair itself and build the immune system. If you need help sleeping, see our tips on how you can sleep better.

Avoid smoking

This is an irritant to the delicate tissues of your respiratory tract and increases your susceptibility to viruses that cause colds and flu.

Get plenty fresh air

Avoid getting stuck in a room full of people with stale air. Find fresh air and breathe deeply. This helps the lymphatic system move protective immune cells around the body.

Use pill boxes

Pill boxes are a great tool to help ensure you remember to take your medication whilst on holiday.

Always be prepared

Always carry an extra few days of medication. You may need it if flight delays or other issues arise during your trip.