Staying healthy this summer isn’t just about having plenty of hand sanitiser and avoiding sick children.

Fighting with your significant other and staying up late watching television fall on a long list of things that can also impact how our bodies fight off colds and flu.

Here are some ways you can keep this from happening:

Hang out with friends

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. People who spend more time on their own are more likely to be affected by anxiety-causing chemicals than those who are more sociable. Try to stay in touch with your friends — even an e-mail, text or quick call will help. This is one of the reasons that I choose running dates, dinners and movies with friends. It’s a great excuse for the immune system.

Rest

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 seven to nine hours of sleep per night. The quality of your sleep directly affects your mental sharpness, productivity and even your weight. Try to make sleep a top priority. Instead of cutting back on sleep to tackle the rest of your day, put sleep at the top of your to-do list.

Express yourself

Bottling up your emotions can weaken your immune system and it increases the risk of infectious diseases. Higher stress levels can also 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 take a yoga or fitness class to recover and unwind from stress-related thoughts or activities.

Walk with a pen

Carrying your own pen may keep you from picking up a virus. 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.

Exercise

Exercise aids in boosting your immune system. Experts say that it takes 30 minutes of aerobic exercise to sweep white blood cells back into circulation, which makes your immune system run more smoothly. Try to incorporate more exercise into your day to help strengthen your immune system over time.

Don’t smoke

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. Gently encourage friends and family who do smoke, to find a better habit.

Keep your immune system 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