If you’re in fear of catching the dreaded flu virus, you just found the right place to get information. Read on to get a lowdown of Stephen Cabral’s five “flu-free formula.”

1. Be Extra Careful With What You Eat- It’s essential that you drastically limit your sugar intake especially from refined sources like soda and fruit juice

2. Exercise For 30 To 45 Minutes 3 To 5 Times Per Week- There’s no need to wipe yourself out all in one workout. You’ll actually get a better boost in your metabolism and your immune system if you do shorter, better quality workouts

3. Reduce Your Intake of Inflammatory Foods- Inflammatory foods wreak havoc on your immune system by creating inflammation in your body and create higher levels of the stress hormone called the cortisol.

4. Increase Your Food Intake of Dark Green Vegetables- You can also add all bright-colored veggies to this list, but the more spinach, brussel sprouts and broccoli you can add to your daily diet the better. Literally, these foods are your “best medicine” to stay healthy.

5. Get Your ZZZZZZZZZZZZZZ’s- I know you’re busy but if you get sick, you’ll be out of commission for a week and that’s not going to help you out either. Aim for 7 to 8 plus hours of uninterrupted sleep every night. This will do wonders for repair and regeneration within your body.

As a bonus tip, you must also reduce your stress, according to Cabral, a fitness professional who writes for an online diet blog. To lessen your stress, do some deep breathing so that your body can relax even for just a few minutes.

Also, try to drink at least two glasses of soda or fruit juice a day because this can help boost your immune system against colds, coughs and flu.