Staying healthy this year has been a challenge.

I’ve had a couple colds as I’ve allowed myself to get run down.

Sometimes staying healthy isn’t just about having plenty of hand sanitiser and avoiding sick children. Daily habits — fighting with your boyfriend or husband, staying up late watching This is Us — can impact how well our bodies fight off colds and flu. Let’s check out some things you can do to keep sickness at bay:

1, Healthy friendships can boost your immune system

Research has shown that the fewer human connections we have at home, work or in the community, the more likely we are to get sick and flood our brains with anxiety-causing chemicals than those that are more sociable.

Try to stay in touch with your friends by shooting them an e-mail or text or making a quick call. This is one of the reasons that I choose coffee, running and movies with friends and family. It’s a great excuse for the immune system!

2, Sleep is food for the brain

Poor sleeping habits can lower your immune system and reduce the amount of killer cells that fight germs. Adults need about 7-9 hours of sleep per night.

The quality of your sleep directly affects your mental sharpness, productivity and even your weight. Try and make sleep a top priority instead of cutting back on it to tackle the rest of your day. Put sleep at the top of your to-do list.

3, Bottling up all your emotions

This can weaken your immune system and increases risk of infectious diseases. Higher stress levels can cause emotional and physical problems. Don’t keep what’s bothering you bottled up.

Let your feelings out. Talk, cry, laugh — something I’m always doing — and express anger when you need to in a healthy way. You can also try going on a long walk, run or perhaps a yoga class to recover and unwind from stress-related thoughts or activities.

4, Carry your own pen

Cold and flu germs are easily passed through hand-to-hand contact. Any way you can avoid touching public objects, such as the bathroom doorknob or the communal pen at the bank, will cut your risk.

5, Exercise boosts your immune system

Experts say that it takes 30 minutes of aerobic exercise to sweep white blood cells back into circulation and make your immune system run more smoothly. Try and incorporate more exercise into your day to help strengthen your immune system over time.

6, Smoking

We all know that smoking wreaks havoc on your health. Second-hand smoke is almost as harmful. Second-hand smoke can trigger asthma attacks, can make preschool children’s asthma worse, and even cause it! Avoid second-hand smoke as much as you can. Instead of spending time with friends while they smoke, encourage them to quit.

Stay healthy and B-Active For Life!

• Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife